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The Sequoia Advisor
IN THIS ISSUE                                                          February 1, 2008 
  • Make Massage a New Year's Resolution
  • Successful Weight Loss Strategies
  • Beginner Small Group Personal Training
  • Help Your Heart and Raise Some Money for The Jeanie Schmidt
    Free Clinic in Herndon


Make Massage a New Year's Resolution


Soothe Tired Muscles

Aching muscles, a tight body and lots of stress. what could be a better solution than a good massage? Massage is not a luxury anymore but an effective tool improving sports performance, increasing muscular flexibility, promoting good circulation and reducing pain.
It is also one of the best ways to help restore your sanity and neutralize a hectic and fast paced lifestyle. Massage provides a nurturing time and an opportunity to relax and improve your health.

Why Should I Try Massage?

You may not have considered massage for a number of reasons. Many people first reach
for pain medication relief instead of a good massage. Personal issues involving touch or being touched can also prevent someone from giving it a try. Feeling like massage is an extravagant luxury rather than a real medical treatment may also stand in your way.
Don't let these blocks prevent you from getting a good massage and experiencing one of the best, natural ways to relieve pain, enhance circulation, lower blood pressure, improve flexibility and reduce stress levels.    


What Type of Massage Do You Need

Massage techniques range from soft and relaxing to deep and uncomfortable; both being effective depending on the type of client and the desired end result. Sports massage is effective for the athlete or body builder trying to achieve stronger and more flexible muscles. Swedish massage is the most relaxing providing long sweeping strokes to help relax your body and your mind. Finally, there is medical or deep tissues massage that focuses on conditions like back pain, plantar fasciitis, shin splints, headaches and poor circulation.
All types of massage promote increased blood flow helping reduce muscle soreness and speed muscle healing. 


Finding a Good Massage Therapist

Being a good massage therapist is a God given talent. The intuitive touch required to place one's hands on the body resulting in a true health giving experience is very hard to teach. It's important to talk to your massage therapist before getting a massage. Ask them how long they have been in practice; where did they receive their education and the types of massage they practice. Talk about your interest in massage and what you want out of the session. See if they listen and ask appropriate comments. Most of all, make sure you feel comfortable with their work and their healing philosophy.

A Good Massage

A good massage will literally leave you drooling and a little disoriented. After your massage, lie quietly on the table and feel the change in your body and mind. After a few minutes or maybe even longer, sit up slowly and let your head clear. It's natural to feel a little groggy due to the release of endorphins and the increased circulation in your body. A good massage will always leave you feeling physically unbalanced, so be careful when you stand-up. Your body is in better alignment right now but your brain still remembers the old you that walked in an hour earlier. It will take your brain a few minutes to recalibrate your healthier, more balanced walking pattern.


What to Do After Your Massage

Immediately after your massage, and for several hours after, drink extra water to help your body handle the increased circulation in your body. It's best to get a massage when you can go home and relax or rest afterwards. If possible, have someone drive you to and take you home after your massage. Getting stuck in traffic or going to work takes away rather than reinforcing the positive effects of massage. Some massage therapists will actually come to your home which is the best choice of all. Get your massage and then roll onto the couch with a hot cup of tea. In this world of high tech solutions, it's good to know there is still a simple, practical and effective way to improve your health.  

In 2008, make Getting Active, Eating Healthier and Reducing Stress while living a healthier lifestyle your number one goal. For more information on the benefits and types of massage, or to schedule a consultation for massage, go to and click on Claudia Osmon, our resident massage expert. She will be glad to offer you a no cost consultation and talk to you more about the benefits of regular massage. For a free Fresh Start consultation, please call Woody McMahon at 703-464-5171 or email to 



Successful Weight Loss Strategies

Tis the Season
This is the time of year when everybody wants to lose weight. Like most people who are trying, you are probably working against your body rather than with it. The extra weight you have gained is due more to overeating and less to a sedentary lifestyle. Overeating is generally caused by using food as more than just nourishment for your body. It can be linked to depression, food addiction, stress, anger, boredom and loneliness to name a few. Understanding why you overeat is also important. The basic physical and mental guidelines outlined below actually help make losing weight much easier.


Successful Weight Loss

Successful weight loss programs simultaneously address both the mental and physical sides of the problem. It has been shown that diet and exercise alone do not allow you to reach and maintain a long-term healthy weight. This approach (you probably already have tried it) leads to failure, frustration and unhealthy "yo-yo dieting." What follows are some of the most successful weight loss strategies proven to promote safe, healthy and sustainable weight loss. These are strategies used by real people who have lost and maintained hundreds of pounds. Try these strategies and make your weight loss easier and more effective for 2008.

Clinically Proven Successful Weight Loss Strategies


Drink Lots of Water

Adequate water intake is vital to healthy weight loss. Try to drink enough water to equal half your body weight in ounces per day. Work up to that amount if necessary. This is pure water not juice, sodas, tea, milk coffee or sports drinks. Lack of water strains your kidneys and allows toxins to build-up in your body. Place all the water (in bottles or glasses) you need to drink each day in clear sight. Drink your water over the entire day until it's all gone.


Keep a Food Diary

Having to write down food choices makes you think more about what you are about to eat. Diaries create accountability and enable you to track food choices while helping with portion control and meal planning. Have someone review your diary once a week to see how you are doing. Keep using your diary for up to three months or longer if needed.


Make Your Fitness Fun
Make all your fitness activities social. Find friends who will walk, lift weights, go bowling, play tennis or toss a Frisbee. Sustained activity is about having fun. Eliminate the self consciousness about your weight and learn to be with people and love your body again. When at the gym, effective weight loss comes from spending more time weight lifting rather than cardio training to preserve muscle, increase bone strength and speed metabolism.   


Step on the Scale Once a Week
Step on the scale once a week and log it into your diary. Each time, use the same scale and pick the same day and time to weigh yourself. Water, muscle and fat make-up the total weight loss you see on the scale. This number is only a relative gauge and is not an accurate indicator of how much fat you have actually lost. Your weight can also be significantly affected by water intake, activity levels and time of the month and year.


Eat Regularly Every Four Hours
Effective weight loss come from maintaining a stable blood sugar. Eating on a regular schedule keeps blood sugar stable, hunger under control and prevents overeating. It's good to have a meal or a small snack every four hours. This keeps blood sugar levels balanced and hunger at bay.


Only Practice Focused Eating

Only eat when you can pay full attention to your food. Eliminate eating in the car, at your desk, during meetings, at parties, watching TV or reading a book or newspaper. All of these activities distract your attention making it very difficult to get full food enjoyment. Instead, find a quiet spot, put on some soft music and really enjoy your food.

Do you need help with your nutrition? Would you like to reach a healthy weight in 2008? Commit to Getting Active, Eating Healthier and Reducing Stress while living a healthier lifestyle. Fresh Start provides the education, motivation and accountability necessary to improve your health while helping you feel and look your best. For a free Fresh Start consultation, please call Woody McMahon at 703-464-5171 or email to     


Beginner Small Group Personal Training
Have you been thinking about beginning a weight training program but the local health club seems a little scary? Maybe you are concerned about how you look and would rather have some place a little more private? Do you have a medical condition that needs someone with special knowledge to help you get active again? We have just the program for you.  


The Better Alternative. This year we are offering a more sensible solution that will keep you coming all year long. Our once a week, small group fitness program (4 people maximum) will only cost you $20 a session or $55 a month. For your money you get your own personal trainer, Suzanne Riley, with convenient times offered on evenings and weekends. These are beginner, lower intensity classes designed to help you get moving again. 

You'll also get:

  • Goal Setting to help you stay on track all year long
  • Fun Activity with an instructor who knows how to Educate and Motivate
  • Exercise Guidance so you get the most benefits from exercising properly

To find out more please call Suzanne at 703-464-5171 or email Twice a week training packages are available as well.


A Great Cardio Activity and Fundraiser for the Jeanie Schmidt
Free Clinic in Herndon

February Whack-it League and Tournament 

Join us in February for some FUN cardio, social time and fundraising for a good cause.
We are partnering with Jeanie Schmidt Free Clinic in Herndon sponsoring our first ever Whack-it league and tournament. Play times will be held on Tuesday nights and Saturday mornings. First, second and third place team prizes will be awarded. Come play for a good cause. Proceeds are being donated to the Jeanie Schmidt Free Clinic in Herndon.  

The Jeanie Schmidt Free Clinic in Herndon
was founded in 2002 by Jeanie Schmidt
who identified a critical need for health screenings for children seeking entrance to Fairfax County Schools.  In 2005, an adult clinic was added to serve the needs of patients with chronic health concerns.  In March of 2007, they moved to a dedicated facility at 500 Grove Street in Herndon.  


For more information on The Jeanie Schmidt Free Clinic in Herndon, go to 

For more information on how to sign-up, volunteer or donate to the tournament, please contact Suzanne Riley at 703-464-5171 or email to   


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) 2006-2008 by Sequoia Health and Fitnes
s, Inc.

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