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The Sequoia Advisor
IN THIS ISSUE                                                                April 1st 2010
  • The Water Weight Loss Connection
  • A Healthy Personal Spring Tune-Up
  • Easter Safety Tips for Your Pets
  • Osteoporosis Support Group Meeting April 6th
    Via Conference Call
  • Alleviate Pain With Posture Perfect! 

Feel Better... Live Better

The Water Weight Loss Connection

by Woody McMahon 

Aids in Weight Loss
Adequate hydration is crucial for the efficient burning of fat and healthy
weight loss. A study of over 3000 nurses looked at body fat percentages
compared to total daily water intake. The nurses that drank the most water
had the lowest body fat percentages. Another study showed similar results
with participants drinking approximately 17 ounces of water (slightly more
than 2 glasses) showing a 30% increase in metabolic rates for both men
and women. The increases occurred within 10 minutes of water consumption
and reached a maximum after about 30 to 40 minutes. For anyone wanting to
lose weight, drinking more water
is a good first step.


The Staff of Life

Water is the most important substance you put into your body. You can
survive 40 to 60 days without food but only mere hours to a few days
without water. Water is required for proper detoxification of all the cells
of your body. Without water, waste products accumulate and lead to disease
and illness. The average adult does not drink enough water. There are many
diseases associated with mild dehydration such as high blood pressure,
kidney stones, urinary tract infections, constipation, headaches,
allergies, sinus infections and joint pain.


Important in Many Ways

Water comprises 50 to 70% of your total adult body weight. Today, if you
drink enough water, you're in the minority. There is a great debate on how
much water you should consume. Many experts suggest that you can get
adequate water from drinking beverages and eating foods. Some experts say
fortifying your water with vitamins or other substances is a good idea.
Just look at all the sports drinks that have popped up. The bottom line -
for the average person, pure, unadulterated water is your best bet for good
health. Anything less will not help your body work properly. What makes
plain old water so special?


Plain Old Water

It all goes back to high school chemistry class. Water is called the
universal solvent. Dissolve something in water and the water is literally
transformed into a different substance. Just take a look at ice tea,
coffee, milk, juice. made from water but definitely not water. When you
drink water instead of juice, your body knows the difference. One of the
reasons water is so good for you is it doesn't need to be digested or
processed by your body. It can be absorbed and used immediately to
facilitate digestion, detoxification and metabolism. Water is also
self-regulating. Drink enough water and your body doesn't need to retain or
"store" fluid. Drink too little and your body will retain fluid to try and
keep you alive.


More Active Means More Water

A very active person requires more water than a sedentary person. Muscles
are 75% water and require adequate hydration or they will not work
properly. Dehydration can result in muscle strains (pulls) and/or cramps.
Joints also require water to make synovial fluid for effective lubrication.
Without adequate water, cartilage in the joints is not adequately
lubricated and can wear prematurely leading to degenerative joint disease.
Simply drinking more water can reduce your future risk for joint
replacement surgery.


A Simple Hydration Formula

To make sure you are drinking enough water, here is a simple hydration
formula. Take your current body weight and divide that number by 2.
Multiply the divided number by 1 ounce and that is the amount of water you
should try and drink everyday. So at 150 pounds you need at least 75
of water per day to maintain a health body weight.

Would you like to improve your health but don't know where to start?

How about an exercise program that alleviates pain and strengthens your bones?

Do you have weight problems but are tired of dieting? Follow our Fresh Start
Healthy Weight!
system and you'll reduce your weight and improve your health
at the same time. We provide an easy to follow program without the gimmicks
or fads. You'll also get the education, motivation and accountability necessary
to improve your health while helping you feel and look your best. Please call
Woody McMahon for a no cost consultation, at 703-464-5171 or email to 


A Healthy Personal Spring Tune-Up
by Woody McMahon
Time to Clean House

Spring is a great time to "clean house" and take a few moments to review
your health and fitness program
. Ask yourself if your fitness program is
still fun or has it gotten a little stale? Are you getting a restful sleep
and feeling more energetic or do you feel stressed and tired all of the time?
Are you eating 7 servings of fruits and vegetables per day or has too much
junk or fast food crept into your eating plan? Do you feel fulfilled and
happy with your life or are you like a hamster on a wheel? So did you
answer yes
to the first half of all of these questions or do you need a
little spring tune-up? Let's talk about a few simple ways to revamp your
springtime health and fitness and help you look and feel your best.


Back to Fitness Basics

Subtle changes in your fitness program can make big changes in your
results. Instead of the traditional 30 minutes of weight training followed
by 30 minutes of machine based cardio, try shortening your workouts and
consider a whole body circuit workout.
In a whole body circuit workout you
are shooting for 40 minutes of weights and cardio training simultaneously.
Choose whole body exercises that will keep your heart rate in the training
zone the entire training time. Try this for a challenging sequence;
push-ups, squats and curls combo, lunges and shoulder press combo, star
jumps, standing row, prone bridge/plank, hip lifts on the fitness ball,
wall sits and jump rope. Repeat once or twice. Don't rush it and no rest
time either except for water.


Sleep is a Time to Heal

Your sleep time is when the body heals and repairs itself. A good sleep
helps reduce the negative health effects of a stressful day. Getting a
restful sleep requires feeling equally physically and mentally tired. It is
difficult to get a restful sleep if you are more mentally than physically
tired at the end of the day. Regular physical activity like walking, whole
body circuit workouts or playing a sport will balance your mental and
physical fatigue. Learning to consciously turn off your day also improves
sleep quality. Before going to sleep, try reading a book with a strong
positive message, listen to quieting music or take a few moments to
meditate. These excellent "before sleep" habits help quiet your mind and
induce a deeper more restful sleep.


Eating High Quality Fuel

Food is basically fuel. The old saying "garbage in, garbage out" applies
in this example. The higher the quality of foods you eat, the easier it is
for your body to digest and extract the important nutrients. The myriad of
eating patterns and diet recommendations has made healthy eating much too
complicated. Simply follow a nutritional program that contains 50% fruits
and vegetables and adequate lean protein. Depending upon your metabolism,
minimize starch based carbohydrates like bread and pasta. These tend to be
addictive for some people and should be minimized. Fruits and veggies
provide plenty of plant based carbohydrates as well as greater amounts of
water and minerals. Correct portion size will also keep your body weight in
a healthy range thus eliminating the need for calorie counting, points or other
silly food games.


Creating a Purposeful Life

Last but not least, make sure your life has purpose. More than just making
money or tending the kids, humans need a purpose driven life to thrive. The
longest lived and healthiest people in the world all have a single, common
trait. Their lives are filled with purpose. They have a drive to get up in
the morning and fulfill that need. If you don't have an obvious purpose,
spend some time at the library or bookstore browsing the many wonderful
books on self-improvement. It will be time well spent.

The lack of vitamin D can cause 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

Easter Safety Tips for Your Pets
by Ingrid King
As you get ready to celebrate Easter with family and friends, keep the
following precautions in mind to ensure that your furry family members stay
safe and healthy.
Chocolate is toxic for pets, especially dogs. Even small amounts of
chocolate can be extremely dangerous. The toxic component in chocolate,
theobromine, can cause vomiting, diarrhea, hyperactivity, seizures and an
abnormally elevated heart rate. Different types of chocolate contain
varying levels of theobromine. Dark chocolate contains the highest amounts
and is therefore the most toxic to dogs. Early symptoms of chocolate
toxicity are vomiting, diarrhea and trembling.
Easter Lilies
Easter Lilies are deadly for cats, so make sure you keep them completely
out of cats' reach. Other potentially poisonous flowers may include tulips,
calla lilies, daisies, crysathemums and baby's breath.
Easter  Grass
Easter grass can be life-threatening for cats if ingested. The material
can wrap itself around your cat's intestines and cut off circulation,
requiring immediate medical intervention. Look for safer alternatives to
Easter grass, such as tissue paper.
Sugar Substitutes
Xylitol, a popular sugar substitute used in anything from sugarless gum to
toothpaste is highly toxic to pets. It causes a rapid drop in blood sugar
and can lead to seizures and liver failure.
All it takes is a little common sense and your entire family can enjoy a
safe and happy Easter celebration.
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: Eliminating the Negative Effects of Stress on Your Bones 

Date :
Tuesday April 6th

Time: 6:30 to 7:30 pm

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

Our last conference call support group was a great success. Join us for our next
conference call style format support group so that you may participate from the comfort
of your own home. For more information and reservations please contact Woody McMahon at 703-464-5171 or email to



Posture Correction Class Helps Alleviate Pain 

So you just finished with your physical therapy program; what next? Consider
Posture Perfect! our unique, small group post-rehabilitation exercise program.

Designed by a physical therapist Posture Perfect! allows you an injury free
transition back to the health club.


Good posture is important because it takes the pressure off your muscles and joints
helping alleviate pain. A simple change to your posture not only reduces pain but can make you look and feel years younger. Posture Perfect improves your posture helping to make your muscles, bones and joints stronger. Better posture strengthens the spine
and reduces the risk of vertebral fractures


For more information, please contact all Woody McMahon 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) 2006-2010 by Sequoia Health and Fitness
, Inc.

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