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The Sequoia Advisor
IN THIS ISSUE                                                                June 1st 2010
  • The Truth About Exercise and Your Weight
  • Three Easy Ways to Reduce Stress
  • First Aid for Pets
  • Support Group Meeting June 1st and 2nd
  • Healthy Lifestyle Consultations Now Available 

Feel Better... Live Better

The Truth About Exercise and Your Weight

by Woody McMahon 

Fitness Fables

The latest research on exercise and weight loss is turning up some
interesting trends. For the longest time exercise has been championed as
one of the most important fat burning tools available and linked to
successful weight loss. That has left countless people spending endless
hours trying to burn calories in an effort to lose weight. It turns out
that you do need to reduce excess calories to lose weight but exercise is
not the best tool for that job. It also turns out that in many cases
exercise can actually increase appetite and food intake rather than
decreasing it. So do you really need to exercise to successfully lose
weight or can you just reduce calories to get the job done?


You Can't Burn Enough Calories

Exercise is generally held out as a good way to burn calories to ensure
weight loss. But current research shows that exercise is a poor calorie
burner for most people. While it can take only a few minutes to eat 500 to
1000 calories; it requires 4 to 5 hours for the average person to "burn
off" those same calories. The average person cannot exercise 4 or 5 hours a
day so calorie reduction is the only real way to lose weight. Research
shows that exercise has an important role in assisting in reducing your
(if the exercise is not too strenuous) and lowering stress levels.
Both are important in reaching a healthy weight.


Increasing Your Basal Metabolic Rate (BMR)

BMR is a measure of the number of calories you need to breathe, sleep,
digest your food, pump blood from your heart and many other vital
functions. It is a measure of how much energy your "body machine" needs to
run. The BMR of a sedentary person is almost always lower than that of
someone who exercises because of the differences in muscles mass. To
successfully lose weight, you want the highest BMR possible. The higher
your BMR, the more fuel (calories) your body needs every hour of the day.
So regular exercise does help to raise your BMR by increasing the amount
of muscle you have on your body (lean body mass).


Helping to Maintain a Healthy Weight

The latest research has also shown that people who keep their weight off
the longest or even permanently spend 3 to 5 hours a week in a regular
exercise program. Non-regular exercisers generally are unable to stabilize
their weight and gain back more than they initially lost. Regular exercise
also has a strong effect on insulin and cortisol; two important weight loss
hormones. By increasing muscle mass, exercise helps keep hormones in
balance, allows your body to utilize calories more efficient and raises
your BMR which ultimately aids in your long-term weight maintenance.


Fitness as a Health Tool

Research continues to show that a regular exercise program is still your
best health improvement tool yielding an ever increasing list of health
benefits. Lower blood pressure, more energy, elevated mood, improved sex
life and better digestion are only a handful of the benefits that come from
a regular exercise. Exercise can do more to improve your health than any
known medication or supplement. Always remember that successful exercise
programs are fun, social and sustainable over the long-term while providing
for measurable physical and mental changes.


Fitness in Its Proper Place

So appears that exercise is an important health tool aiding in weight loss
by increasing BMR, balancing hormones and reducing stress. Based on the
latest research, your exercise program should spend more time building
muscle with weights, bands and balls
and less trying to "burn calories" on
a treadmill or elliptical machine. It is still important to build good
cardiovascular fitness but that can easily be integrated into a good
functional, full body exercise program.


Commit to working out the way your body works and you will see faster,
more long term weight loss with much less effort.

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? We provide an easy to
follow programs 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 


Three Easy Ways to Reduce Stress
by Woody McMahon

High Stress Lifestyles

You live in a fast paced world; one your body was never designed to
successfully handle. The relentless fast pace that just about everyone is
keeping contributes to the ever increasing number of stress related
illnesses. When asked, the number one attribute most people would like to
change about their lives is the pace
. So the next time you catch yourself
running from here to there and everywhere in between, consider the effects
you are having on your health.


The Damaging Effects of Too Much Cortisol

Prolonged "rat racing" causes cortisol, a stress hormone, to build-up in
the blood preventing your immune, cardiovascular and digestive systems from
working properly. High cortisol levels can also keep you from losing or
maintaining a healthy weight
; give you low energy and make you feel tired;
raise your blood pressure; make it difficult to sleep and contribute to
depression. Over time, stress destroys your body's ability to function
properly and if left unchecked, can actually shorten your life. So what do
you do if you feel rushed and anxious all the time?
What is the best way to
reduce stress and get more enjoyment out of your life? How do you stay
active but not too active?


Try these three practical steps that can greatly reduce your stress levels
and help you live a longer and healthier life.


Step 1:  Lifestyle Simplification

If you find yourself running around in a tizzy and realizing you have over
scheduled your life, consider simplification. Approaching life like there
is no tomorrow leaves little time for enjoyment. If you want to live life
to the fullest, you must also enjoy life to the fullest. Being constantly
scheduled means just going through the motions and turning stressful
events into stressful days.


Siimplification begins by writing down your schedule and seeing if it looks
reasonable. Is there time for a healthy breakfast? What about a lunch
where you actually sit down and eat; not in front of your desk or doing
something else at the same time? Have you left time for some fun
physical activity; a nice walk with a friend or maybe a stop at your
favorite health club?
Have someone else look at your schedule and if
they say, "Wow, that looks kind of busy" then you need to go back and
remove something from that day to slow it down. Remember, the emphasis
is on enjoyment
and not on getting things done.


Step 2:  Daily Meditation

If your mind is running at "100 miles a minute" then your body, even when
you are sitting still, will try to keep up. Constantly bombarding your body
with the "100 miles a minute" messages sends it into full cortisol
overdrive. True physical relaxation comes when the mind slows down and lets
your body relax. Daily meditation is a great way to quiet your mind, relax
your body and reduce cortisol levels
to improve how you look and feel. In
just 5 minutes a day, you can start a good meditation habit. Here's how.


Find a quiet spot with a comfortable chair and sit with your feet flat
on the floor. Close your eyes and allow your mind to get calm and slow
. If just closing your eyes doesn't work, you can concentrate on a
candle flame or your breath as a way to center your attention. A great
little book to help you is called "Meditation, A Beginner's Guide" by
Charlotte Parnell.


Step 3:  Daily Fun Physical Activity

When it comes to activity, the old saying "different strokes for different
folks" comes to mind. Don't be tricked by the myth that there is only one
right activity. Forget the "more reps for toning" or "the fat burning zone"
misinformation as well. The key to reducing stress is to find enjoyable
activities and then stick with them.
You can dance, ride a bike, chase
your dog or kid, lift some weights at the health club or swim a few laps.

The bottom line; find something that is fun; something you like to do,
something you will keep doing. It's not important if you're any good at it.

In other words, don't let perfectionism or what other people might think
stand in the way of having some fun with your friends. Adopt and practice
these three stress reduction tools and your life will be less stressful and
a whole lot more fun.

High stress living 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

First Aid for Pets
by Ingrid King

Would you know what to do if your pet had a medical emergency?
Administering first aid until you can get your pet to a veterinarian can
save your pet's life. Most of us have some basic knowledge of first aid for
humans - but would you know what to do for your pet?

The following situations will generally all require the attention of a
veterinarian, and are only designed to help you stabilize your pet until
you can reach your veterinary hospital.


Arterial Bleeding is an immediate, life-threatening emergency. Arterial
blood will be bright red, bleed in spurts, and will be difficult to stop.
For any type of bleeding, place a clean cloth or sterile gauze over the
injured area and apply direct pressure for at least 5-7 minutes. Don't
apply a tourniquet unless absolutely necessary.

Loss of Consciousness

In case of drowning, clear the lungs of fluid by lifting the animal's
hindquarters higher than his head and squeezing the chest firmly until
fluid stops draining. In case of electrical shock, DO NOT touch the pet
until it is no longer in contact with the electrical source, or you'll get
shocked yourself. In case of airway obstruction, check for a foreign object
and attempt to gently remove it (see Choking). If the animal is not
breathing or has no pulse, begin CPR.


Pets vomit for many reasons, not all of them are medical emergencies. In
order to determine whether you're dealing with an emergency, examine vomit
for blood or other clues as to cause. If you suspect poisoning, bring a
sample of the suspected poison, preferably in its original packaging, to
the veterinarian. Gently press the pet's stomach to check for any abdominal
pain. Abdominal pain, enlarged stomach, and unproductive vomiting are
serious signs - call your veterinarian immediately.


Gently pull your pet's tongue forward and inspect mouth and throat. If you
can see a foreign object, hold the mouth open and try to remove it by
hand,with tweezers, or a small pair of pliers. Take care not to push the
object further down the animal's throat. If the animal is not breathing,
start CPR.

Heat Stroke

This is a life-threatening emergency. If you can't get your pet to a
veterinarian immediately, place the pet in a cool or shady area. Bathe the
animal with tepid water, and monitor rectal temperature. When temperature
drops below 103°, dry the pet off. Continue monitoring temperature while
transporting your pet to the clinic.


Bee or Wasp Sting

Bee stings are acid, use baking soda to neutralize the venom. Wasp stings
are alkaline, use vinegar or lemon juice to neutralize the venom. Apply a
cold pack to the sting. Watch for allergic reactions - in case of severe
swelling or difficulty breathing, transport your pet to a clinic


Lay the animal on his side and remove any airway obstructions. If the
airway is clear, extend the animal's neck, hold the tongue out of his
mouth, and close the animal's jaw over his tongue. Holding the jaws closed,
breathe into both nostrils for 5 to 6 breaths. If there is no response,
continue artificial respiration.

If there is also no pulse, begin cardiac compressions. Depress the widest
part of the chest wall 1.5 to 3 inches with one or two hands: Dogs over 60
lbs: 60 times per minute Animals 11-60 lbs: 80-100 times per minute Animals
5-11 lbs: 120-140 times per minute For very small animals (1-5 lbs), place
hands around the pet's ribcage and begin cardiac massage.

Continue artificial respiration: Dogs over 60 lbs: 12 breaths per minute
Animals 11-60 lbs: 16-20 breaths per minute Animals less than 10 lbs: 30+
breaths per minute


Normal Vital Signs

Normal temperature for dogs and cats: 100.5° - 102.5° Normal heart rate
for cats: 160-240 beats per minutes Normal heart rates for dogs: 70-160
beats per minute Normal respiratory rate for cats: 20-30 breaths per minute
Normal respiratory rate for dogs: 10-30 breaths per minute

The American Red Cross offers Pet Safety and First Aid check lists and
training. Check your local chapter for a course in your area. They also
offer cat and dog first aid books that come with a DVD demonstrating some
of the techniques.

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
Two Ways This Time

"Healthy Bones Come From a Healthy Body" Woody McMahon

Topic: A Fitness Program That Really Works  

Date :
Tuesday June 1st In-Office Support Group
            Wednesday June 2nd Telephone Conference Call

Time: 6:30 to 7:30 pm

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

Stop wasting your time on piecemeal fitness programs that yield little results. We'll talk
about the essential pieces that you are missing from your current exercise program. For more information and reservations please contact Woody McMahon at 703-464-5171
or email to



Healthy Lifestyle Consultations Now Available 

Do you have questions about how to live a healthy lifestyle? Do you need
accurate, cutting edge solutions to lifestyle and other health problems?
Sign-up for a healthy lifestyle consultation and get the answers you need
now. Click Here for more information.


You can also contact Woody McMahon directly 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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