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The Sequoia Advisor
IN THIS ISSUE                                                          March 15, 2008 
  • Take Back Responsibility for Your Health
  • Forget Your Weight... Get Active for Your Health
  • Beginner Small Group Personal Training
  • Up and Coming Events


Take Back Responsibility for Your Health


The Health Care Crisis
In part, the current health care crisis is the result of too few people participating in healthy lifestyle habits. On the surface the increase in heart disease, obesity, cancer, high blood pressure and high cholesterol would make it appear that good health is an aberration, not the natural order of things. Look a little closer and you find that most peoples well days far out number their sick ones. Your body wants to be healthy IF you don't interfere with unhealthy habits. But how do you really achieve good physical and mental health that goes well beyond just the absence of being sick?


Beyond Just Crisis Management
It is unwise to just address your health only during a crisis. This is commonly called the "band-aide" approach to health. Sickness is the final stages of many missed opportunities to take care of yourself. Lack of quality sleep, no regular activity program, poor food choices and a high stress lifestyle can all deplete your reserves and open you up to illness. In a twisted sort of way, sickness is the body's way of forcing you to rest. Your body can only take so much stress and strain and then something has to give. Personally, I would rather choose my rest periods somewhere on a warm and sunny beach.


Taking Responsibility for Yourself
Taking responsibility for your health means throwing away the "band-aid" approach and practicing prevention. By not relying upon short term fixes for long-term problems, you feel better and are able to enjoy life more. It's your body, it's your health, demand the best for yourself. Choosing better lifestyle habits keeps chronic illness at bay while allowing you to feel and look your best.

Choosing a Healthier Lifestyle
It has been recently determined that our health and wellbeing is about 75% nurture (your lifestyle) and about 25% nature (your genes). That means that you have the power to live a long and healthy life based on the lifestyle decisions you make today.
Take responsibility for your health and make these four important lifestyle choices every day.

Step 1 Stay Active 

Filling your life with fun physical activity is one of the best ways to reduce stress and fill your body and mind with vitality. The type of activity is less important than having fun doing it. Make your activity social and you'll increase the chance of participating for a long time. Invite your family or friends to the gym, the park, for a nice walk or other activity adventure.

Step 2 Get a Good Night's Sleep 

Sleep has always and will always be important to good health. Although experts agree you need sleep, most disagree on how much. They have determined that the quality of your sleep is just as important as the quantity. 

Step 3 Make Time for Yourself  

You'll want to make time for your various healing activities. If your first reaction is to say "I don't have enough time to take care of myself" then you have a huge problem to overcome. It is hard to be a good parent, run a business or be a good employee without internal and external strength. Time for yourself, doing the things you love, rejuvenates your soul. You're going to need support so call on your spouse, friends and family to give you the time you need.


Step 4 Choose Healthier Foods
The old saying is "garbage in garbage out." Clearly this applies to food. There are truly no really bad foods but lots of poor food choices. You can still have all the foods you love or even crave if you balance them with fruit, vegetables and a good protein source. It really is that simple. The more balanced your eating approach the less chance of food cravings and vitamin deficiencies.   

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 of living a healthier lifstyle go to http://www.sequoiahealth.comWe will be glad to offer you a no cost consultation and talk to you more about the benefits of Fresh Start. For a free
Fresh Start consultation, please call Woody McMahon at 703-464-5171 or email to 



Forget Your Weight... Get Active for Your Health 

The Exercise/ Weight Loss Myth
Ask a hundred people "Why do you workout?" and the most likely answer you'll get is "because I want to lose weight." Ask that same hundred people "why they stopped working out" and they'll tell you "it's hard work to just to lose a little weight" or "they didn't see the point in working out if it wasn't going to make them lose weight." Not one person will tell you that their main motivation was improving their health. The exercise/weight loss myth is pervasive in our society. The truth is unless you can reduce the volume of food going into your body, trying to exercise the weight away and keep it off leads to failure 99% of the time. 

Just Do the Math

Each and every day you are eating 500 more calories than you need for good nutrition. It is quite easy to eat an extra 250 calories at lunch and dinner. So you decide to go "burn off your excess calories" at the gym. How long do you think it will take to do that? Most people burn about 250 calories an hour for an average workout. That means two hours of activity each day just to keep from gaining weight. That is 14 hours a week at the gym. An unrealistic expectation and you still won't have lost a pound.

Exercise for Your Health
The truth be told, regular activity has nothing to do with weight loss. Fun activity is important in maintaining a healthy body and mind while preserving your independence as you get older. The benefits associated with regular activity are longer than your arm. Exercise helps protect you from heart disease and stroke, high blood pressure, type 2 diabetes, back pain, arthritis, Parkinson's, cancer and osteoporosis. It changes the chemistry of the brain improving your mood and helping you better manage stress.  


Stay Active with Friends
If activity doesn't come naturally, now is the time to find some friends that are more active than you. A support team made-up of active people is the easiest way to get and stay active and start improving your health. Look for people you know who might want to take a walk, go throw a Frisbee or hit a tennis ball. Ask your kids if they would walk or take a trip to the park with you to have some fun. The nice part about asking someone to get active is that it's a very kindly gesture. No matter how much they weigh, they need to be active as much as you do. Find some folks you can laugh with and all of sudden activity will take on a whole new meaning.


Play Games that are Fun
Most sedentary people will tell you that they can't find activity that they really enjoy. More often than not, they have tried too hard at something or they think they need to be perfect at it to do it at all. Don't let your head get in the way of allowing activity to be fun. So what if you are no good at tennis. Go hit some balls against the wall or take a lesson with a friend. Why do you think so many people like to play tennis? Three simple reasons: 1. It's social 2. It makes them feel better 3. They have fun. So go have some fun and help your physical and mental health. You might just be happier and live a little longer as well. 

Do you always feel like a struggle when it comes to your weight? Would you like to learn how to take better care of yourself 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.


Up and Coming Events

April 6th MS Walk with Dr. Pinnar Group 

Come walk around Reston for a good cause on Sunday April 6th. We hope it is a beautiful day. For more info contact Woody McMahon at 703-464-5171 or email


Healthy Pets and PeopleToo

Coming in May we will host our first Healthy Pet and People Clinic. Ingrid King of Healing Hands is a pet massage therapist and Reiki Master Practitioner. Come learn how massage and Reiki can benefit your pets and help them live a happier and healthier life. You'll also learn some simple massage techniques for your pet.  Other helpful Healthy Pets and People information will be available as well. For more info contact Woody McMahon at
703-464-5171 or email

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 Fitness
, Inc.

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