Skip to main content
Sequoia Health and Fitness, Inc.

our twitterour facebook page linkdin

All Are Welcome!
Senior Discounts

RestonPatch Features
Posture Perfect!TM

Click Here to Read More>>

What People Are Saying About
Our Classes and Programs


As far as feedback on the Posture Perfect!TM class goes, it has not only met my expectations, but exceeded them! There are several reasons I enjoy the class... 

More Testimonials>>>

The Sequoia Advisor
IN THIS ISSUE                                                                March 1st 2010
  • Taking "Routine" Out of Your Fitness
  • Learn to Sleep Like a Baby
  • Benefits of Digestive Enzymes for Pets
  • Osteoporosis Support Group Meeting March 9th
    Via Conference Call
  • Change Your Posture, Improve Your Health

Feel Better... Live Better

Taking "Routine" Out of Your Fitness

by Woody McMahon 

Routine Eventually Means Boring

Whomever coined the phrase "fitness routine" didn't realize that they were
actually capturing the true essence of most people's exercise programs.
Routine, meaning having no special quality; ordinary, has no place in your
exercise program. When it comes to your fitness program, you want to
maximize the number of different types of exercises you are performing.
If your exercise program is going to prepare you for the greatest possible
number of real life scenarios, keep routine out of your workouts. Why is
exercise variety so important for maximum benefits?


Your Muscles Like Variety

Your muscles adapt very quickly to movement patterns and postures.
A variety of different exercises trains your muscles in different patterns
and sequences. Once your muscles have learned a particular movement
pattern, it is not enough just to lift more weight in that same muscle
sequence. This is because when lifting a child or box, playing a sport or
getting in and out of the car, you rarely make the exact repeated movement
twice in your life. In most of these examples, well trained movement patterns
are more important than pure strength. To be prepared for as many of these
infinite movements as possible, your fitness program should include lots of 


Keeping Your Fitness From Being Routine

Here are three simple and effective suggestions to maximize exercise
benefits and keep your workout program from getting anything but routine.


Suggestion 1: Switch From Machines to Free Weights

Free weights offer a unique exercise opportunity to improve strength,
balance and coordination all at the same time. Take for example the seated
shoulder press. Try the same exercise but stand instead of sitting while you
perform the pressing motion. Standing makes more muscles work simultaneously;
as if you were putting something in a tall kitchen cabinet. Instead of just arm
and shoulder muscles working, now you have leg, core and balance muscles
strengthening as well. When you get really good, you can try one arm and
one leg to challenge your balance even more.


Suggestion 2: Challenge Your Balance Regularly

Including balance activities in your exercise program increases both the
mental and physical challenge of your workout. Balance is learned when you
are young and it can deteriorate if not practiced regularly. Especially as you
get older, good balance is something that only comes with practice. Your
ability to balance is reduced by prolonged sitting, weak leg muscles and poor
eyesight. Try adding exercises that you can perform on one leg and also
consider including fitness toys like the BOSU, foam half roll and balance boards.
These exercises are both fun and add a new dimension of physical and mental


Suggestion 3: Try Exercise Combinations

Exercise combinations are one of the best ways to add variety and reduce
your time spent exercising. Taking several exercises that would normally be
performed individually and do them simultaneously is a great physical
and mental challenge. For example, let's look at the squat, biceps curl and
shoulder press. You could do all three of these exercises separately or
combine them into one fluid movement. With arms at your side, start by
lowering yourself into a squat. Now as you come back to the starting
position, keep your knees bent and perform a biceps curl. At the top of the
curl, press both arms straight above your head. Just reverse the sequence
back to the starting position.


Try these simple suggestions and watch how much more mentally and
physically challenging
your workouts can become. If you are not sure where
to start, talk to your personal trainer or fitness professional for suggestions
and direction.


Good posture is more important than just sitting up straight. Your posture
affects your breathing, spinal alignment, blood pressure, digestion and many
other bodily functions. Fresh Start Fit After 50! helps improve posture as well
as reduce stress, improve 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


Learn to Sleep Like a Baby
by Woody McMahon

Sleep Like a Baby

Some experts say that Americans are a sleep deprived society with our
constant communication and 24 hour television shows. A restful sleep is
something many people have trouble getting anymore. A lack of sleep
deteriorates your physical and mental performance very quickly. Without a
good night's sleep, you are more likely to experience depression, acute and
chronic pain, reduced energy, lack of concentration, high blood pressure
and increased physical and mental stress. You also place yourself at a
greater risk for accidents.


The Natural Sleep Cycle

According to the National Sleep Foundation, only about 50% of us get a
good night's sleep. A recent poll of older adults found a direct
between good health and restful sleep. The better the health of
the older adults, the more likely they were to sleep well. Conversely, the
greater the number of diagnosed medical conditions, the more likely they
were to report sleep problems. The poll also revealed that among older
adults, a more positive mood and outlook as well as an active and "engaged"
lifestyle (having someone to speak with about a problem, regular exercise,
volunteer activity, etc.) was associated with sleeping 7-9 hours and having
fewer sleep complaints.


Chemically Induced Sleep

Medication for sleep has become very popular but no one really knows if
this "chemically induced" sleep is as beneficial as the naturally occurring
king. According to the Mayo Clinic, medications like Ambien, Lunesta, and
Rozerem subject you to various side effects including dizziness, weight
gain, facial swelling, headache, prolonged drowsiness and severe allergic
reaction. They also may not be safe if you have severe depression, history
of drug or alcohol dependency, are pregnant, breast feeding or exhibit
sleep behaviors such as sleep-driving and sleep-eating.


Simple Steps to Getting a Restful Sleep

Step 1:
The first step to getting a restful sleep is to balance physical
and mental fatigue
. Many people are more mentally than physically tired at
the end of the day. Regular physical activity like walking, working out at
the gym or playing a sport will help you feel both mentally and physically
tired allowing you to sleep better.


Step 2: The next step is to consciously turn off your day before you go
to sleep. Avoid watching television, especially if it has violent or disturbing
content, becasue it activates rather than quiets your brain. Reading a book

with a strong positive message, listening to quieting music or taking a few
moments to meditate before sleep sets the right mood.


Step 3: Finally, resting during the day either by napping or just relaxing
in a chair keeps you from getting over-tired. Some experts believe that
allowing ourselves to rest maybe more important in the long run than sleep.
If you feel guilty about resting, this sends stressful messages to your mind
and body promoting long term disease and illness.Rest happens when you
allow yourself the time to sit and do nothing. This is very difficult for most
people because of the way they were brought up. Resting when you are
tired is an act of self kindness having a profound de-stressing effect on the
mind and body.

Relax More

There are many ways to relax; here are a few: meditation, watching a
sunset, listening to the roar of the ocean, mindful breathing, watching the
birds fly around your backyard or enjoying relaxing music. Make the time
and allow yourself adequate sleep and relaxation. It is the healthy way to
recharge your body and mind while feeling and looking your best.


For more information on how to feel more rested, contact the National
Sleep Foundation at

Poor sleep habits are 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



Pets and People

Benefits of Digestive Enzymes for Pets
by Ingrid King
I previously wrote about how to choose healthy foods for your pet.
In the article, I was not a proponent of a raw food diet because it
appeared the risks outweighed the benefits. However, I have since come
to the conclusion that feeding raw food is truly the healthiest way to
feed your pets. We know from human nutrition that the less processed
your foods are, the better for you, and the same holds true for your pets.

Additionally, cats are carnivores, and as such, they are designed to eat
raw meat. That being said, some pets, especially cats, can be difficult to
transition to raw food. For those pets, the next best way to achieve the
same results you get from raw feeding may be supplementing their diet
with digestive enzymes.
The reason raw food is so good for your pets is because it still contains
all the digestive enzymes.
When food is processed and cooked, enzymes
are destroyed. Enzymes aid in absorption by breaking food down into simple,
soluble substances that the body can absorb. Enzymes are important
building blocks for a multitude of metabolic functions and can help the
body fight the degnerative processes that can come with aging, aid in
better absorption of vitamins and minerals and help build a healthy immune
system. Enzyme deficiency can show itself in poor haircoat, allergies,
intestinal problems and voluminous stools often with the fat still
clearly visible.
If you're not able to feed raw, you may want to consider supplementing
your pet's diet with digestive enzymes.
There are numerous products on the
market and the one I like is Dr. Goodpet's Feline and Canine Digestive Enzymes.
In addition to enzymes, it also contains probiotics with absolutely no scent
or flavor, which can be an issue with cats.
The research and testimonials for the benefits of digestive enzymes are
convincing. Like pets on raw diets, enzyme supplementation can help your
pets look and feel great. Pets on a raw diet tend to have glossy coats,
clear ears and eyes and have better teeth. They also better maintain their
ideal weight and don't have allergies or intestinal problems. If
you're not
able to feed raw, enzyme supplementation can help achieve the same results.

lease note: if your pet is diabetic or immuno-suppressed, digestive enzymes
may be contra-indicated. Check with your veterinarian before changing your
pet's diet or adding supplements.
Ingrid King is a former veterinary hospital manager turned writer. She is
the author of Buckley's Story - Lessons from a Feline Master Teacher. Her
online magazine News for You and Your Pet goes out to subscribers around
the world. Her blog, The Conscious Cat, has been called "educational cat
nip for the cat lover" and is a comprehensive resource for conscious
living, health and happiness for pets and their people. For more information
about Ingrid, please visit


Osteoporosis Support Group Meeting
Via Conference Call

"Healthy Bones Come From a Healthy Body" Woody McMahon

Topic: Taking "Routine" Out of Your Fitness 

Date :
Tuesday March 9th

Time: 6 to 7 pm

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

We are taking a new direction with our support group by going to a conference
call style format so that more people may participate. For more information
and reservations please contact Woody McMahon at 703-464-5171
or email to



NEW Posture Correction Class Starts
in March

Good posture affects your health in many ways. A simple change to your
posture not only improves your health but can make you look and feel years
younger. Better posture strengthens the spine and reduces the risk of
fractures. In March, we are adding posture classes to our already
extensive Be Bone Strong! program.

Be Bone Strong! continues to stay at the cutting edge in building stronger
bones and healthier bodies. 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.

About this Newsletter 

To unsubscribe or change subscriber options visit:Right-click here to download pictures. To help protect your privacy, Outlook prevented automatic download of this picture from the Internet.

To learn more about Fresh Start,
please contact Woody McMahon:

You are receiving our free
 newsletter from this email
    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.

    483A Carlisle Drive
    Herndon, VA 20170

    300 West Washington Street
    Middleburg, VA 20118