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The Sequoia Advisor

Your Health and Fitness News

In This Issue...                                                October 15, 2005 

  • Prioritizing Health, Family and Self - a Case Study

  • Having More Fun with Your Cardio

  • Family Dinners Strengthen Family Relationships by Reducing Stress
  • Get Active America! Open House at Sequoia  

Prioritizing Health, Family and Self - a Case Study

How Do You Prioritize Health, Self and Family? Don't juggle and sacrifice... Integrate. 

Read this actual case study. Sally is a 42 year old married mother of two. She goes through her day, prioritizing, managing and racing the clock to complete all of the important 'to do's' on her list. Good heavens if an un-expected, urgent 'to do' pops into her schedule. Everyday she is bombarded with how important exercise, proper nutrition and stress reduction are in sustaining her good health. Sometimes however Father Time doesn't cooperate with her best laid plans. Often she resorts to choosing between her needs and what she feels is best for the family. The stress and guilt of not doing the right thing are sometimes overwhelming.

"As a parent too often I choose to sacrifice for myself and do what I feel is best for my family." says Sally. "Before I thought it was my only alternative; now I realize that making that choice actually means nobody benefits. My kids are constantly watching me and doing what I do and not what I say. When I choose to sacrifice, my kids see right through me leading them ever closer to living a sedentary and stressed out lifestyle. I know I need to make better choices and I must lead by example. If I don't present an active role model for them then they will grow up to be just like me. I am frustrated and need a solution that works for all of us."   

(read more) 

Having More Fun with Your Cardio

Looking for ways to make health and fitness a family affair? Do you wish you could boost quality time and get some much needed exercise as well? The motto at Sequoia is the family that plays together stays together. Last year the Surgeon General recommended the equivalent of two to three hours of cardiovascular exercise a week for all members of the family. Recent medical studies suggest that two to three hours a week ensures a healthy heart and lungs while reducing stress and maintaining a healthy weight. Everybody agrees on two things; how important and how boring cardiovascular exercise can be. Standing on those treadmills walking, walking, walking and going nowhere fast. It's important to have a healthy heart but if you can't have fun you just won't get it done. Rethinking the traditional approach to cardiovascular fitness has brought us to the solution. 

 Introducing Cardio-FUN-Time

  • *      Fun because you challenge yourselves, your friends  or  neighbors to a fun game of indoor soccer, Wallyball or Pickleball
  • *    Efficient because the whole family improves their  cardiovascular fitness together. This way Mom and Dad don't have to 'take turns' 
  • *    Healthy because you reduce stress, lower cholesterol, increase bone density and strengthen the heart and lungs
  •      Physical because you improve balance, body control, eye hand coordination and sportsmanship

Cardio-FUN-Time is great for your whole family. Playing together is quality time well spent. Scheduling a weekly Wallyball or indoor soccer time is also a fun way to commit to feeling better and improving your health as a family. Compared to getting your cardio on a treadmill or stationary bike, Cardio-FUN-Time saves time and benefits your body more. Your kids love to play, have fun and stay active and so should you. They love to compete with their parents and see them act like kids again. What a great chance to reverse rolls; let your kids see the kid in you while the whole family has a great time. Team play also builds strong interfamily communication skills. When the family plays as a team kids and parents learn to support one another. We have several choices of cardio based games your family will love to play against each other or other families. Click on for more details.

Request Your FREE Family 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. 


Family Dinners Strengthen  Family Relationships by Reducing Stress 

For 10 years, CASA has been surveying the attitudes of teens and those, like parents, who most influence them. On August 18, 2005, CASA released the National Survey of American Attitudes on Substance Abuse X: Teens and Parents. This report, The Importance of Family Dinners, draws from the results of CASA's 2005 back to school survey of teens and parents. What I found most interesting about the study was teens having five or more family dinners are likelier to experience lower levels of tension or stress compared to teens that have fewer than three family dinners per week.

One of the great challenges you face as a parent with teens is helping them build self esteem and reduce stress. Curiously most parents I speak with don't see stress as a teen problem. Even though they see themselves as stressed, these same parents don't associate stress with their kids. But every teen I have worked with says just the opposite. They are crushed by school work, athletic loads and other activities. In the CASA study the less stressed teens had better grades, were less likely to smoke and drink, said their parents were very or fairly proud of them and found it easier to go to one or both parents with a serious problem.

(read more)

 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 information service provided by experts in their fields helping you apply the latest scientific health and fitness breakthroughs to your program.     

(read more)

Join Us for Our Open House at Sequoia Health and Fitness, Inc.

Saturday November 12, 2005 from 10am to 2pm as part of the nationwide 
2005 Get Active America!

Marking the second year of this campaign; it is a great opportunity for Herndon residents of all ages to take the 'first step' in beginning an exercise program in a safe and supportive environment.  During 2004's inaugural program, more than 150,000 Americans participated in Get Active America! taking their first step towards a healthier lifestyle.

 Register for FREE

Woody McMahon has been working in the health and fitness profession for over 20 years. Before starting his career 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 - combining fitness, nutrition and stress reduction activities allows him to assist many people that were considered beyond help.

 Continued Health,


 Woody McMahon 
 Sequoia Advisor 


Don't forget to Request Your FREE Family 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 Drive
Herndon, Va 20170


Required Disclaimer: The information 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 information 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 information 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) 2005 by Sequoia Health and Fitness, Inc.

    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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    Middleburg, VA 20118