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IN THIS ISSUE                                                                                                   August 3, 2006
  • Taking the Heat Out of Hot Flashes

  • Making Time for Mental Fitness

  • Looking for Volunteers for Our Osteoporosis
       Support Group Fundraiser... October 14th

  • The Recipe Corner... Two NEW Delicious
    and Tasty
    Recipes From Linda Aills, RD

 Taking the Heat Out of Hot Flashes

Hot flashes are a major problem for many women starting into their menopause transition years. The frequency can range from none to as many as 36 in a single day and the intensity from mild to debilitating. For most women, hot flashes are no more than an annoyance but in some women can contribute to sleep difficulties, increased stress and difficulty completing tasks. Sweating, chills, and palpitations often follow the sudden wave of heat creating a physical disruption.

What are hot flashes? Hot flashes and night sweats, as they are called, are a brief increase in a feeling of heat followed by a period of sweating and then cold or chills. Hot flashes feel analogous to the temperature variations experienced during a fever. Little is known about the actual causes of hot flashes and less is understood on how to eliminate or minimize their effects.
Mistakenly, most people believe that hot flashes result just from a reduction in the sex hormone estrogen. Interestingly, estrogen is only a small part of the process. Current research shows that the heating and cooling changes are the result of a series of hormonal changes affecting the hypothalamus.(the hypothalmus is an area of the brain that controls temperature). Normally the hypothalamus controls body temperature in a very narrow range at 98.6F. During menopause, the hypothalamus is tricked into thinking body temperature is higher than normal at certain times.

To cool things down, the hypothalamus increases blood flow increasing skin temperature creating the sensation of heat and sweating. Once a certain amount of heat has been lost, the hypothalamus senses the body is now colder than normal reversing the process causing a feeling of cold or chills. This is the same process the hypothalamus uses to naturally cool the body on a hot day or during exercise. With hot flashes, the hypothalamus is tricked with false signals and the result is a feeling of heat.


Relaxation, stress reduction, moderate exercise and dietary changes have all been shown to significantly reduce hot flashes. Fresh Start helps get your hot flashes under control by establishing healthier exercise, eating and relaxation habits. Fresh Start is also a complete, healthy lifestyle solution reducing pain, strengthening bones, controling weight, reducing stress and improving your golf or tennis game. Fresh Start gives you all the tools necessary for increasing strength, vitality and good health.

Contact Woody McMahon at 702-628-2880 or email to learn more about giving yourself a
Fresh Start or to schedule your free telephone or in-person consultation.

Making Time for Mental Fitness

Spending countless hours at the gym or personal training studio trying to improve their health, lose weight and feel better is a good thing. The time spent is worth while and more people should strive to get into this healthy habit. However, there is a disturbing trend in the health and fitness environment; people paying lots of attention to their bodies and very little attention to their minds. This imbalanced approach towards better health prevents most people from actually achieving their goals and leaves many feeling cheated, incomplete and frustrated.

Thirty years ago The United Negro College Fund coined a slogan "A mind is a terrible thing to waste." Originally, the slogan was created to highlight the potential inherent in the African American community; potential that had been denied due to discrimination and prejudice. In the original context, the slogan spoke more to academic achievement and professional potential than to achieving good health. But, as it turns out, the creators of the slogan were more astute about our lives and our health than they realized. They pointed out correctly that a strong and balanced mind is essential to creating health and happiness. Let's explore the basic concepts of what I call Mental Fitness.

Mental Fitness
is the process of training, developing, strengthening and balancing your mind in conjunction with your muscles. Your mind is the control center of the body affecting every single process from breathing to digestion. Although it may seem unbelievable, the cells in your body sense the difference in though patterns and respond accordingly. If used correctly, the mind is also your most over looked health resource.

Unlike the brain, the mind has the capability to learn and grow. The mind is more of a process that can be conditioned and taught how to maximize, not only its potential, but that of the body as well. So if you really want to live a long time, feel great, experience good health, achieve professional success and be happy, then you must condition your mind to see that possibility.

How does this all work? Your daily thoughts create an image that the mind holds as a template for all of your bodily processes. So, as an example, if your overall thought patterns are one of optimism and good health, the body follows suit and adjusts its physiology to match those thought patterns. Hormones balance themselves and your body runs the way it was designed... smoothly. Conversely, worrying, being angry and feeling out of control literally leaves the body depressed with all bodily processes following that thought pattern. Your stomach is upset, your head hurts, you feel like your having a bad day or maybe worse.

ortunately, most of us are a combination of positive and negative thought patterns, so many of the positive thoughts cancel out the negative ones. But what would it be like if you could take charge of your mind and change the thought balance? Instead of a 50/50 balance, maybe 80% of your thoughts are positive sending the appropriate signals to your body. What then? This is possible and where Mental Fitness becomes such a powerful ally in achieving good health and happiness for you and your family.

Would you like to learn more about Mental Fitness and how it can improve your life? Contact Woody McMahon at 702-628-2880 or email to learn more about giving yourself a
Fresh Start or to schedule your free telephone or in-person consultation.

Looking for Volunteers for Our Osteoporosis Support
     Group Fundraiser... October 14th

Where: Sequoia Health & Fitness Center - Herndon , Virginia
What: Osteoporosis Food & Fitness Festival
When: Saturday, October 14, 2006 - 10:00am to 4:00pm

We are looking for interested people of all ages to help organize and run the first annual Food and Fitness fundraiser for our osteoporosis prevention and support group. We have volunteer positions for marketing, ticket sales, directing traffic and parking cars, helping run the different games and events, handing out programs and assisting the elderly. Please contact Woody McMahon or Kris House at 703-628-2880 or by email at
We need your help to make this a successful event!!!
The day long event will feature food booths by area restaurants, carnival style games showcasing weight bearing events like a jump rope competition, tennis serve station, line dancing or ballroom dancing contest, soccer kick, basketball hoop toss, Whack-it tournament and batting contest.

You can win prizes for each event and sign-up for a raffle for some grand prizes as well. Tickets will be $1 a piece and can be exchange for food samples or for participation at any of the fitness stations. "Family" packs of tickets will be offered at 25 tickets for $20 or 50 tickets for $40 to encourage a larger scale participation level by attendants. Tickets may be purchased in advance or at the door.

Two NEW Tasty and Delicious Recipes from Linda Aills, RD
Continued Good Health,


Woody McMahon  
The Sequoia Advisor


News From Sequoia Health and Fitness, Inc.

Fresh Start
is a revolutionary way of helping you achieve strength, vitality and
good health in less time and with less effort. Unlike other approaches Fresh Start
improves both your mental and physical fitness making positive healthy lifestyle changes
complete and permanent. Fresh Start benefits you in four important ways.
You receive:
- A Healthy Life Plan that is a step by step road map to achieving the changes
you've always hoped for on your journey to better health
- A balanced and integrated approach to your health and fitness activities including
physical activity that is fun; nutrition that optimally fuels your body; and stress reduction
techniques that produce greater results in less time
- A supportive health and fitness team available 24/7 guaranteeing your success by
offering individualized programs, personal attention and motivation
- A cutting edge health and fitness info rmation service provided by experts
in their fields helping you apply the latest scientific health and fitness breakthroughs to your

Read more>>

Woody McMahon
Woody McMahon has been working in the health and fitness profession for over 20 years.
Before starting his career at Sequoia Health, Woody earned his Bachelor of Science degree
in human biology from the University of Maryland , his Doctorate in Chiropractic Medicine
from Palmer College of Chiropractic and is certified as a personal trainer through the National Strength Professionals Association.
Woody's unique integrative approach to health and fitness -
combine fun physical activity, healthy eating and relaxation and stress reduction activities,
allows him to help many people that are considered beyond help.

Don't forget to Request Your FREE Family FUN Pass  - Come meet the staff at Sequoia
and try out Cardio-FUN-Time with your loved ones.

We put the Fun back in FUNctional Activity. 

Sequoia Health and Fitness, Inc.
483A Carlisle Dive
Herndon , VA 20170

Required Disclaimer: The info rmation provided herein should not be construed as a health-care diagnosis, treatment regimen or any other prescribed health-care advice or instruction. The information 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 info rmation 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 info rmation 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 by Sequoia Health and Fitness, Inc.

About this Newsletter 

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please contact Woody McMahon :
    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