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The Sequoia Advisor
IN THIS ISSUE                                                                January 15th, 2010
  • The "Diet Devil" Made Me Do It
  • Creating A Safe and Effective Exercise Program
  • Osteoporosis Support Group Meeting Feb. 2nd
  • Mental Changes Reduce Stress and Build Bone

Feel Better... Live Better

The "Diet Devil" Made Me Do It
by Woody McMahon

Temptation Everywhere

This is the time of year when diet temptation lurks all around you. The
Hollywood starlets are out in full force selling you on the hope and dream
of having their bodies. They say "follow my plan or program to lose weight
and you can be just like me."
Why is the thought of losing weight so
seductive? They sell you on the illusion that weight loss will bring you
happiness, make you smarter, likable and more popular. The truth is that
unless you have a significant amount of weight to lose and can actually
keep it off; it really won't improve your health that much. So what's the
big deal with all this weight loss hype?


Bad for Your Bones and Health

Over and over, diets have been shown to be detrimental to your physical
and mental health. They reduce self-esteem adding to depression and
unhealthy thoughts. Diets promote artificial, unsustainable eating patterns
that can lead to eating disorders. The loss of essential minerals pulls
calcium from your bones. Incomplete protein stresses the bone matrix making
it difficult for bones to repair themselves normally. The chemical load and
dehydration effect of diet sodas, Crystal Lite and many other drinks place
great stress on the kidneys and liver. Restricted calorie intake below
healthy levels increases total body inflammation stressing bones, heart and
circulatory system. These chemical stressors make it very difficult for
your body to properly detoxify and keep you feeling balanced during the


The Weight Returns

So now you have hit the wall. After dieting for several weeks it starts to
get hard. You don't feel like counting calories anymore and begin to rebel
against all the restrictions. Effectively you just sold your soul to the
devil in hopes of a better shape and now he wants payback. What happened to
that easy to follow program they promised of 14 pounds in 14 weeks? Where
did the dream of the glamour body go that will change your life forever?
The truth is that the weight loss claims are false and the dreams
unrealistic. Now the original weight, plus some more, comes pilling back
on. You step on the scale and think "fooled again." As the old saying goes,
"fooled me once, shame on you, fooled me twice, shame on me."


Going to Plan B

Plan B begins by cutting through the hype and understanding your weight
gain/ weight loss situation once and for all. Try this simpler two step
approach for better success.


Step 1: Understanding Stress Eating

Healthy weight loss means getting stress eating under control. Stress
eating is trying to control mood with food. Food cannot fix the down, the
tired and the bored feelings high stress living produces. The sheer volume
of food necessary to feel better is much greater than your body needs for
breathing, working out or repairing your tissues. The excess food becomes
body fat, and to make matters worse, the continued weight gain adds to your
stress making you eat more.


Step 2: Getting Started on a Lifelong Plan

Now that you understand why you are over-eating, create a sustainable
nutrition and exercise program that works for you. One size does not fit
all here. Ask yourself "how many hours a week can I realistically dedicate
to weight lifting, walking and maybe playing a sport or dancing." A good
answer to that question would be 3 hours a week. It is totally up to you
how you divide your 3 hours. It could be 30 minutes a day, 6 days a week or
1 hour a day for 3 days. It's your choice.


Make time for food and better eating habits by starting each day with a
good breakfast followed by a healthy lunch and dinner. Get a good variety
of foods at each meal making sure you can see lots of color. Color means
you're getting fruits and vegetables, which are essential to healthy weight
loss and good nutrition. Stay hydrated getting at least 64 ounces of pure
water every day. Avoid soft drinks of any type and reduce coffee and
alcohol to one a day at most.

Don't get caught making resolutions you cannot keep. My unique program helps
you choose realistic goals and that can reduce stress while improving balance,
strength, flexibility, energy and stamina.
After just a few weeks, you will
feel like a new person. Call Woody McMahon at 703-464-5171 to schedule your no

cost Fresh Start consultation. You can also email to


Creating a Safe and Effective Exercise Program

by Woody McMahon

Simpler is Better
Whether you are veteran exerciser or just starting out, keeping your
exercise program simple and fun improves the chances of staying with it for
a lifetime. Starting an exercise program is a good New Year's resolution as
long as it is safe, effective and works for you. Like many things, one size
does not fit all
especially when it comes to exercise. You have a unique
set of strengths, weaknesses and health limitations that must be taken into
consideration when designing an exercise program. Keep the following points
in mind
as you increase activity for the New Year.
Take it Slowly
If you have not been exercising, the best approach is to take it slowly.
There is no making up for lost time with exercise. The muscles first need
to recognize that you are starting to use them more. Next, the tendons
(they attach muscles to bones) respond to the new activity by increasing in
size to handle the extra strain. The bones, especially where the muscle
tendons attach, begin strengthening to withstand the additional forces.
Finally, the joints increase their lubrication to keep your cartilages
slippery and prevent premature wear. As you can see, there is a lot going
on once you start
an exercise program. Most studies have shown that it
takes anywhere from 4 to 8 weeks, based on health and conditioning levels,
for this process to unfold. The bottom line; don't rush it or you will pay
the price.
Staying Injury Free
The worst thing you can do is over train in the first few days or weeks.
The signs of over training are sore muscles and joints or a feeling of
general tiredness. The mantra of "no pain, no gain" is a myth. You can see
significant improvements in strength and conditioning without having to
hurt all the time. As a beginner, if it hurts, stop. Ignoring the pain only
sets you up for injury. Mild stiffness is to be expected but pain tells you
that something is wrong and "enough is enough." You might be using the
wrong weight, performing too many repetitions or moving your body past its
accepted range of motion.
Getting Started Weeks 1 through 8
It is possible to improve your strength and conditioning without pain and
suffering. It just takes a little patience and listening to your body for
the signs of over training. To get you started in the right direction,
let's review some exercise program design basics for weeks 1 through 8.
Get Warmed-Up
Take 8 to 10 minutes to do a proper warm-up. Pick an activity (walking,
skipping, light jump rope or climbing stairs) that will give you a moderate
challenge and start creating a little heat on your forehead. This time
should be gradual and relaxed.
Maintain Good Form
Knowing or learning good form is critical to any exercise program.
Breaking good form just to lift more weight greatly increases the chance of
injury. Keep your knees bent, back straight and elbows from locking out on
all exercises. If you have been diagnosed with osteoporosis or osteopenia,
avoid toe touching motions, rotating the trunk and sit-ups or crunches.
Breathe, Breathe, Breathe
Proper breathing is essential for oxygenation and energy formation, core
stabilization and proper back support. Breathe out on the exertion phase of
the exercise and in on the resting phase. Do not hold your breath at any
time because it will contribute to elevating your blood pressure.
Pick a Comfortable Weight
Your weight lifting program wants to stay fairly light for the first 4 to
6 weeks. For any exercise, start with a weight that, with good form,
becomes challenging after the 10th repetition. (a repetition is one
completed movement of the exercise) Stay in the range of 8 to 15
for maximum safety and benefit.
Don't Forget to Stretch Afterwards
Stretching at the end of every workout keeps the muscles from shortening
and helps you get stronger, faster. Flexibility also keeps your joints
working smoothly, reducing aches and pain and preventing premature wear
and tear.

Inactivity is the one of the causes of excess weight gain. Follow our
Fresh Start Healthy Weight! system and you'll reduce your weight and improve
your health at the same time. We provide the education, motivation and
accountability necessary to improve your health while helping you feel and look
your best. For a no cost consultation, please call Woody McMahon at
703-464-5171 or email to 


Osteoporosis Support Group Meeting

"Healthy Bones Come From a Healthy Body" Woody McMahon

Topic: The Importance of Good Posture and Fracture

Date: Tuesday February 2nd

Time: 6 to 7 pm

Place: Sequoia Health and Fitness, Inc
            483A Carlisle Drive, Herndon, VA 

Come dressed in comfortable clothes and bring water. For questions and
reservations please contact Woody McMahon at 703-464-5171 or email to



Strong Bones Require Mental Changes

Your mind has the ability to control your body. If the brain sends stressful
signals, it confuses your body and it will not work properly. Your body has

the unique ability to heal itself but it needs your help.

Scientists have been studying the Epigenome, the controlling center of
your genes,
that is directly connected to your brain. Learn to switch on
the Epigenome in the right way and you have the most powerful healing
known to humankind.


Be Bone Strong! continues to stay at the cutting edge in building stronger
bones and healthier bodies. For 2010, we are adding specific training to help
stimulate your Epigenome. If you are not including this training in your current
program, you owe it to yourself to find out more about this exciting healing
tool. Get started with it right now and you are on the cutting edge. 


Stimulating the Epigenome takes all the other lifestyle changes and makes them
more effective. We will continue to work with your doctor and help you
create and implement an effective osteoporosis treatment plan. Our support,
sympathetic ear and shoulder to lean on
will still be there eliminating the
unnecessary fear and worry this condition can bring.


With the use of Skype, emails, phone calls and the internet, you can benefit
from the only complete osteoporosis prevention and repair program.
Video consultations, stress reduction activities, healthy eating plans and
functional weight bearing programs all available in the comfort of your own
home over your computer. 

Our unique three step process makes it easier to improve bone strength faster:


Step 1: Personalized Osteoporosis Lifestyle Assessment

Step 2: Comprehensive "Make My Bones Strong" Plan and Program

Step 3: Implementation Support, Motivation and Consultation

Follow The "Big 6 for Healthy Bones" and you can't go wrong:

1. Increase daily stress reduction activities. This helps lower cortisol and homocystein
levels while reducing calcium loss.
2. Safe and sufficient weight bearing exercise to stimulate muscle growth and balance. This is essential for increasing bone quality and preventing falls.

3. Dietary changes that balance protein with fruit and vegetable intake.
Fruits and veggies contain greater amounts of water, minerals and antioxidants with generally lesser amounts of animal protein to reduce total body inflammation.

4. Establish year round vitamin D3 levels in the 50-80 ng/mL (or 125-200 nM/L).
This should be confirmed by regular 25-hydroxyvitamin D testing.
5. Calculate optimum water intake for maximum hydration. Water is very important
in helping the kidneys regulate pH and detoxify the body.

6. Strategic Epigenome training program to speed bone healing. The most powerful
healing tool in the human body. 


Test your bone knowledge and take our Strong Bones Healthy Body Quiz at


To learn more about Be Bone Strong! Online or to schedule a free consultation, please go to and click on Be Bone Strong!



Continued Good Health,


Woody McMahon

The Sequoia Advisor

Sequoia Health and Fitness, Inc.
483A Carlisle Dive
Herndon, VA 20170  

Required Disclaimer: The material provided herein should not be construed as a health-care diagnosis,
treatment regimen or any other prescribed health-care advice or instruction. The material is provided with the understanding that the publisher is not engaged in the practice of medicine or any other health-care profession and does not enter into a health-care practitioner/patient relationship with its readers. The publisher does not advise or recommend to its readers treatment or action with regard to matters relating to their health or well-being other than suggesting that readers consult appropriate health-care professionals in such matters. No action should be taken based solely on the content of this publication. The material and opinions provided herein are believed to be accurate and sound at the time of publication, based on the best judgment available to the authors. However, readers who rely on material in this publication to replace the advice of health-care professionals, or who fail to consult with health-care professionals, assume all risks of such conduct. The publisher is not responsible for errors or omissions. 

Copyright (c) 2006-2010 by Sequoia Health and Fitness
, Inc.

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    A mindful and holistic approach to Fall Prevention, Balance, Full Body Functional Strengthening and Posture Exercises for All Ages! Our Science-Based Exercises are Safe and Appropriate for Your Ability. Our Exercises Help Improve Osteoporosis, Osteopenia, Fear of Falling, Balance and Strength Problems. Reston, Great Falls, Herndon, Middleburg, Arlington Sterling and Northern Virginia.

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