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The Sequoia Advisor
IN THIS ISSUE                                                                August 1, 2009 
  • Time to Stop Rushing Around
  • Lower Your Cholesterol Naturally
  • Dental Health and Your Pets 
  • Osteoporosis Support Group Meeting
  • Preventing Falls and Injury Program 

Feel Better... Live Better

Time to Stop Rushing Around
by Woody McMahon

Rush Rush Rush

If you find yourself in "rush mode" all the time, BEWARE, you are robbing
yourself of good health and shortening your life. Constantly rushing around

increases stress on your body and reduces overall enjoyment of the
activity. Even kids are being rushed to more events than they need each week.
This rushing does two things; it teaches kids an unhealthy behavior early
in life and it increases their stress levels promoting overeating and fueling
the childhood obesity epidemic we now face.


Slow it Down

Rushing has reached epidemic proportions; more in this country than any
other in the world. When rushing starts to affect eating habits, your
waistline expands and good health is eroded. The most important questions are
"Where did I learn to run around like this" and "Why do I keep doing it?" By
slowing your life down, you have the opportunity to enjoy more things even
when you do less.


Rushing and Obesity

Weight gain is almost a certainty when rushing starts to affect your eating
habits. In most cultures, food is enjoyed, even savored in long lunches where
conversation and social interaction are the norm. When you eat on the run,
not only do you raise stress hormone levels but you encourage unhealthy
habits like overeating, poor digestion, lack of satiation and weight gain.


Here are 5 reasons to stop rushing especially when you eat:


1. Portion Control: Eating more slowly reduces the amount of food eaten in
the same amount of time. Eating more slowly allows the brain an opportunity
to correctly register when you are full. Without counting calories or
dieting, you can reduce food consumption which can translate into losing
several pounds per year.


2. Food Enjoyment: Meals are a time for enjoyment and socialization rather
than just being another "thing" we need to get done. Taking the time to
really taste your food makes meals become much more enjoyable. Taste, smell
and texture all contribute to your sense of happiness and well being. Gulping
down your food in an attempt to rush off spoils most of the enjoyment in the
eating experience reducing it to just another activity.


3. Better Digestion: Saliva in the mouth is the first stage of the digestion
and absorption process of the food you eat. Eating slowly allows you to chew
more thoroughly mixing more saliva with your food. Chewing more thoroughly
allows your food to be more easily digested and absorbed when it reaches the
stomach and intestines. You'll derive more nutrients from less food with
complete digestion. Better digestion also reduces the chance of gastric
distress such as bloating, food allergies and heart burn.


4. Mindful Eating: This is one of the keys to any successful weight loss
program. Taking the time to eat when you are not distracted by the
television, a newspaper, magazine or the computer helps increase food
enjoyment. "Gulping it down" bypasses your food enjoyment centers in the
brain encouraging you to eat more to feel full. To register with your brain,
food must contact the taste buds in your mouth long enough to send a
pleasurable signal. The way food tastes is also changed by the amount of time
spent on the taste buds.


5. Healthier Food Choices: It takes extra time to consider a healthier
food option and move past the "instant food" selections. More often than not,
rushing to eat forces you to pick "the quick option" rather than the
healthier one. Fresh, flavorful, colorful and nutritious may not necessarily
be convenient for you but they are always better. Balancing your foods and
planning a healthier meal is time well spent. You are worth it, so go ahead
and stop the rush and enjoy life more.

Not all personal trainers are created equally. If you have special needs then
your trainer should have special training as well. Contact us to discuss how
Fresh Start can help make the most of your exercise time by building a stronger
body the right way. With our program you'll improve balance, strength, flexibility,
energy and stamina while feeling and looking your best. Call Woody McMahon
at 703-464-5171 to schedule your free Fresh Start consultation. You can also
email to


Lower Your Cholesterol Naturally

by Woody McMahon

Consider Your Diet First

Everybody knows about cholesterol and its potential effect on your heart and
blood vessels. But did you know that what you eat can play an important role
in naturally lowering
your cholesterol? Healthy eating, when combined with
regular exercise and stress reduction, all play an important part in reducing
high cholesterol levels. Instead of reaching for cholesterol lowering
medications right away, consider making changes in your lifestyle first. Not
only will you avoid the negative side effects of most medication but improve
your overall health as well.


Remove Unhealthy Fats

Reducing the types and amounts of unhealthy fats, like trans fats and
certain saturated fats, helps lower your cholesterol levels. Trans fats and
certain saturated fats have a damaging effect on the inner walls of your
blood vessels. Damage to the blood vessel walls promotes plaque build-up and
eventual vessel blockage. Fast and "junk" foods usually have a much higher
concentration of unhealthy fats and a much lower percentage of healthy fats.


Increase Essential Fatty Acids

Healthy fats, called essential fatty acids (EFA), are vital to the well
being of every single cell in your body. EFA's help balance your blood lipids
and keep cholesterol in the normal range. These healthy fats are responsible
for many different functions including hormone production, red blood cell
flexibility, increasing energy levels and stamina and reducing body weight by
burning fat. EFA's can also improve athletic performance both in strength
and endurance sports and speed recovery from fatigue.


Add More Soluble Fiber

Fiber is important for normalized digestion and elimination of the foods we
eat. Soluble fiber has been shown to reduce the digestion and absorption of
in your small intestine. To reduce cholesterol levels, 10 grams
of total soluble fiber per day is the magic number. As an example, eating 1
1/2 cups of cooked oatmeal provides 6 grams of soluble fiber. Other great
sources of soluble fiber are apples, dates, beans, carrots, sweet potato,
brown rice and lentils


Eat More Nuts

Nuts and seeds are a very important part of a healthy diet. More and more
evidence points to nuts as a vital supplier of healthy fats, fiber and other
essential nutrients
. Studies have shown that nuts improve the healthy and
lower the unhealthy levels of cholesterol in the blood. Nuts have been
directly associated with a reduced risk of coronary heart disease (CHD).
Lower body weight, risk of obesity and weight gain are also associated with
regular nut consumption. How many nuts? The FDA says about 1.5 ounces
(a quarter cup) of nuts a day
is all you need.


Fruits and Vegetables

Not enough can be said about the importance and benefits of fruits and
vegetables. A diet that contains approximately 50% fruits and vegetables is
good for bone strength, cholesterol and your heart to name a few. Plant
based foods, especially colorful ones, contain healthful compounds (sterols) and
fiber that naturally improve cholesterol levels. Sterols have been shown to
block cholesterol from being absorbed in the small intestine.


So before you reach for the cholesterol lowering medication, try modifying
your lifestyle. Making lifestyle changes first will not only reduce cholesterol
levels but also boost energy helping you get more enjoyment out of life.

There are natural ways to reduce your cholesterol without the side effects of
medications. Follow our Fresh Start Healthy Weight! system and you can reduce
your weight and cholesterol 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 free consultation, please call Woody McMahon at 703-464-5171 or
email to  

Pets and People  


The Importance of Good Dental Health For Your Pets
by Ingrid King 

Dental Disease Basics
Dental disease is the most frequently diagnosed health problem for pets.
Dogs and cats are particularly prone to tooth and gum diseases. An astounding
80 percent of dogs and 70 percent of cats show signs of oral disease
by age 3, according to the American Veterinary Dental Society.

Normal teeth in both cats and dogs should be white or just a little yellow.
Gums should be light pink and smooth (except in breeds with pigmented gums).

Oral disease begins with a build up of plaque and tartar in your pet's mouth.
Without proper preventive and therapeutic care, plaque and tartar buildup leads
to periodontal disease, which manifests in red and/or swollen and tender gums,
bad breath, and bleeding. When the gums are swollen, they can be painful - a
good rule of thumb is that if it looks like it might be painful, it probably
is. Pets are masters at masking pain - when in doubt, assume that your pet is
experiencing at least some discomfort.

Other Organs Affected
The inflammation and infection associated with periodontal disease can lead to
damage to other organs such as the heart, kidney and liver, and lead to other
serious health problems. Dental disease can also be an indicator of immune
system disorders, particularly in cats.

Common indicators of oral disease in dogs include bad breath, a change in
eating or chewing habits, pawing at the face or mouth and depression. If you
notice any of these, don't wait until your dog's next annual check up, take him
to the veterinarian for a thorough exam.

Just for Cats
Cats rarely show any symptoms at all unless the situation is literally
life-threatening. They will eat even when their level of chronic mouth pain
would send a person to the emergency room. They almost never paw at their face,
even with loose or abscessed teeth. They get pretty smelly breath from eating
cat food, so it's tough to tell by smelling the breath whether your cat has
dental disease or just had breakfast. But even though they don't show us much
in the way of outward symptoms, chronic dental/periodontal disease can cause
severe and often irreversible damage to internal organs. So it's important to
get regular veterinary exams at least once a year, and twice a year for cats
six and older or for cats with a known history of dental problems.

Help From Your Vet
Since our pets won't just sit still and open their mouths to have their teeth
cleaned like humans, dental procedures for pets require general anesthesia,
something that makes many pet owners nervous. While there are always risks with
anesthesia, they can be minimized with a thorough pre-anesthetic check up,
including bloodwork to assess kidney and liver function and rule out other
underlying health issues. This will allow your veterinarian to customize the
anesthesia to your pet's health status and potential special needs. Keep in
mind that leaving dental disease untreated may present a far greater risk than

Ingrid King is the author of Buckley's Story - Lessons from a Feline Master
Teacher. She publishes the E-zine News for You and Your Pet. Ingrid is a Reiki
Master Practitioner, owner of Healing Hands and provides Reiki treatments
for pets and people. For more information, please visit

Osteoporosis Support Group Meeting

"Healthy Bones Come From a Healthy Body" Woody McMahon

Topic: Protein Basics to Help Reduce Fracture Risk

Date: Tuesday August 4th

Time: 6 to 7 pm

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

Come dressed in comfortable clothes and bring water. For questions and
reservations please contact Woody McMahon at 703-464-5171 or email to



Help for Brittle Bones... Be Bone Strong!

Be Bone Strong! is the only complete osteoporosis prevention and repair program.
Be Bone Strong! focuses on reducing fracture risk by helping you change your lifestyle. 
Unlike other programs that just focus on medications, calcium and vitamin D to increase
bone density, Be Bone Strong! works to modify ALL the lifestyle factors that help you
increase bone quality

Our unique three step process makes it easier to improve bone strength faster:


Step 1: Personalized Osteoporosis Lifestyle Assessement

Step 2: Comprehensive "Make My Bones Strong" Plan and Program

Step 3: Implementation Support, Motivation and Consultation

Follow The "Big 5 for Healthy Bones" and you can't go wrong:

1. 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.
2. Calculate optimum water intake for maximum hydration. Water is very important
in helping the kidneys regulate pH and detoxify the body.
3. Increase daily stress reduction activities. This helps lower cortisol and homocystein
levels while reducing calcium loss.
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. Safe and sufficient weight bearing exercise to stimulate muscle growth and balance. This is essential for increasing bone quality and preventing falls.


Test your bone knowledge and take our Strong Bones Healthy Body Quiz at


To learn more about Be Bone Strong! or to schedule a free consultation, please go to and click on Be Bone Strong!.



Preventing Falls and Injury Program

Improving Your Balance Prevents Falling

Do you have difficulty with your balance? Have you noticed your balance
getting worse as you get older? Would you like to learn how to improve your
balance and keep from falling and hurting yourself? Eric A. Ingold, DPT is
excited to announce the Falls Prevention Seminar being held at Physical Therapy
Connection in Herndon, VA on Wednesday August 26, 2009 beginning at 5:00 PM.

Anyone who has been struggling (or knows someone who has) with balance and
falling is invited to attend. There is no cost to attend but space is limited to
the first 20 people so please R.S.V.P. to reserve your spot today. To make a
reservation please call (703)481-3551. Food and drink will be provided.

Eric A. Ingold, DPT is a physical therapist and director of Physical Therapy
Connection in Herndon, VA. Eric's seminar will introduce his innovative Falls
Prevention program. He will talk about various ways to improve balance and
treat conditions that create balance problems and falling. The seminar
will have a strong physical therapy and wellness emphasis.

Eric's clinic address is: 209 Elden Street, Suite 106, Herndon, VA 20170.
If you have any questions, don't hesitate to call Eric at the clinic at
(703)481-3551. We would love to have you attend!


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) 2006-2009 by Sequoia Health and Fitness
, Inc.

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