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The Sequoia Advisor
IN THIS ISSUE                                                                September 1, 2009 
  • Fitness More Important Than Fatness
  • Make Time for Yourself
  • Is Your Vet Cat Friendly?
  • Osteoporosis Support Group Meeting
  • New Be Bone Strong! Online

Feel Better... Live Better

Fitness More Important Than Fatness
by Woody McMahon

Many Struggle With Weight Loss

An increasing number of adults and children are struggling to lose excess
weight. But is it really necessary to be so concerned about your weight? If
you are like most people, losing weight is probably the number one reason you
joined a health club. However, studies show that if you only have 15 to 25
pounds to lose, reducing body weight may not be really that important
your overall health. Weight loss has also been shown to be a poor motivator.
Over 89% of the people using weight loss as their primary goal stopped a fitness
program after 6 months. So if losing weight is not that important, what is?


How Much is Too Much

Unless you fall into one of the 3 weight loss categories below, you probably
won't see much of a health benefit from losing just a few pounds. The National
Institutes of Health (NIH) says this about weight loss:

"Health experts agree that you may gain health benefits from even a small
weight loss if:

1. You are considered obese based on your body mass index (BMI)
(see BMI link below)
2. You are considered overweight based on your BMI and have weight-related
health problems or a family history of such problems
3. You have a waist that measures more than 40 inches if you are a man
or more than 35 inches if you are a woman"

To check your BMI go to

These three scenarios are a good guideline when excess weight could be
a concern. Notice #1 says you need to have a BMI in the OBESE range to be
concerned about your weight unless like #2 you have additional medical
complications or like #3 your waist measures more than 40 inches for men or
35 inches for women, respectively.


Focus on Fitness

Switching your focus and goals to improving your conditioning is actually a
better strategy. Better conditioning opens doors to having more fun with your
friends and not feeling left out of an activity because you are too tired. Any
good conditioning program will include the following four major components.

These are:

  • Stamina: Lets you play and work more before getting tired
  • Balance: Prevents falls and fractures
  • Flexibility: Keeps joints and muscles safe
  • Muscular Strength: Improves sports performance

Regular trips to the health club will improve your conditioning and provide a
host of healthful benefits even if you don't lose 1 pound. Regular exercise
reduces blood pressure, heart disease, cholesterol, blood sugar and joint pain.
Exercise keeps your heart and blood vessels in top condition. Exercise allows
you to live a richer and fuller life. All of this and not one pound lost.
Something to think about, isn't it?

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


Make Time for Yourself

by Woody McMahon

Don't Put "Me" Last

You hear it too often. I don't have time to take care of myself because I am
(you fill in the blank). Everybody and everything else seems to come first
instead of you taking some time to exercise, eat a nutritious breakfast or
spend a few moments in quiet reflection. The next thing you know the old body
is acting-up in response to neglect and you ask "why me?"


Giving from a Position of Strength

If you are going to give of your time to others, make sure you are coming from
a position of strength. Just like you wouldn't lend someone $50 if you have to
go hungry; consider yourself first before giving to others. Yes, I can hear you
thinking, that would make me selfish and a bad person. But in reality, people
will know when you are not taking good care of yourself. They will watch what
you eat, notice when you look tired and in need of a rest and see if you give
off good, positive energy. The last thing you want is to give of your time to a
good cause and have everybody thinking they should really be helping you


Try 3 Ways to Help Take Better Care of Yourself

1. Create a "You" Calendar

Place a calendar on the wall or the refrigerator for everyone to see. Mark in
those times for your workouts, quiet time and other healthful pursuits. Make it
known that these times are for you and not times to be besieged with a "honey
do" list. There are enough other available hours in the day that you can be
ready to do your collective part.


2. Make Time to Relax

Having activities that you find relaxing are a great way to take care of
yourself. Here are a few suggestions:

is one of the best, natural ways to relieve pain, enhance circulation,
lower blood pressure, improve flexibility, reduce stress levels and relax.
Massage will help to restore your sanity and neutralize a hectic and fast paced
lifestyle. It's good to know there is still a simple, practical and extremely
effective way to improve your health in this world of high tech solutions.

A Quiet Walk where you can take in the wonders of nature or feel the warm,
soothing rays of the sun is another terrific way to reduce stress and improve
"me" time. Take off the pedometer and forget about how many calories you are
burning and just feel the pure joy of moving your body. It doesn't have to be
fast or on any particular time schedule. Focus on being aware of your
surroundings as much as possible as you walk and take lots of deep breaths.

3. Get a Good Workout

Like it or not, exercise is still your best "me" time going. From the health
benefits to the boost in self esteem, participating in a regular fitness
program has a lot to offer your health and quality of life. Keep it fun and
consider a partner to help make your workouts more productive.

Follow our Fresh Start Healthy Weight! system and you can 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 free consultation, please call Woody McMahon at 703-464-5171 or
email to  

Pets and People  


Is Your Vet Cat Friendly?
by Ingrid King 

You just had a lovely breakfast served by your devoted human. You've settled
in for your morning nap in the fist sunny spot of the day, and are dreaming of
chasing mice and being revered as a Goddess by all humans. Life is good.
Suddenly, your favorite human wakes you up out of your deep sleep and gives you
a hug.

Okay, not something you really need to have right now, but you love your
human, so you tolerate it. But wait - what is happening? All of a sudden, your
formerly loving human turns on you! You're shoved into a small container,
you're bounced around, and next thing you know, you're in a loud, rumbling very
small room that actually moves! You know immediately know where this is headed.
Yup - it's your bi-annual visit to the vet's office.

For most cats, going to the vet's is stressful, and for some cats, it's so
upsetting that they turn into snarling, hissing, scratching, biting little or
not so little terrors. Going to a veterinary clinic where the doctors and staff
understand cats can make the experience less stressful. What should you look
for to determine whether a veterinary clinic is feline-friendly? Ideally, look
for a feline-only practice. You will find more and more of these practices in
large, metropolitan areas, and even in some smaller, rural areas. If this is
not an option where you are, look for the following:

? Does the practice have separate cat and dog waiting areas? Most cats,
cats that don't live with dogs, hate the noise and smell of dogs.
Cats do much better if not having to deal with a dog's face in front of their
carrier while waiting for the dreaded exam.

? Does the practice have cat themed decorations as well as dog themed ones?
This can be an indicator of which species a practice prefers to deal with.

? Does the clinic have separate exam rooms for cats? Since most cats don't like
to smell dogs, this can help keep cats calmer.

? Do the doctor and the veterinary staff speak calmly and move slowly when
introducing themselves to you and your cat?

? Do the doctor and staff take their time with your cat? Your cat has just
been through the stress of a car ride and possibly a short wait in a crowded
waiting room. Having a doctor or staff member come at him with a thermometer,
stethoscope and needles without first giving the cat a little time to get used
to the environment will not make the exam go smoothly. Veterinary staff who
know and like cats know this and will act accordingly.

? Do the doctor and staff acknowledge your cat's anxiety or do they make
disparaging remarks?

? While cats need to be handled different than dogs, restraining a fractious
cat with unnecessary roughness is never okay. These are just some of the things
to look for when you're choosing a vet for your cat. Be your cat's advocate and
don't be afraid to ask questions and speak up if you don't like how your cat is
being handled.

These are just some of the things to look for when you're choosing a vet for
your cat. Be your cat's advocate and don't be afraid to ask questions and speak
up if you don't like how your cat is being handled.

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: Functional Weight Training to Help Reduce Fracture Risk

Date: Tuesday September 1st

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



New Be Bone Strong! Online Program

Be Bone Strong!
 is now available online. With the use of Skype, emails, phone calls and the internet, you can benefit from the only complete osteoporosis prevention and repair program. Video consultations, stress reduction activities, healthy eating plans and functional weight bearing programs all available in the comfort of your own home over your computer.  

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 Assessment

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! Online or to schedule a free consultation, please go to and click on Be Bone Strong!



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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    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.

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