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The Sequoia Advisor
IN THIS ISSUE                                                                October 15, 2008 
  • Move It or Lose It
  • Let Your Thoughts Help Heal Your Body
  • Sign-up... Whack-it League is
    Coming in the Fall
  • Free Active Adults FITT Testing Program
    for Current Clients



Move It or Lose It
Ability to Move Important 
The Reuters Health news agency recently reported on a study that included 424 adults in their 70s and 80s. The adults had trouble walking without assistance and were considered at risk of disability. The study showed that "older adults who find it difficult to walk without assistance may see their overall quality of life suffer. Researchers found that older men and women with impaired mobility -- including slowed movement and problems with balance and strength -- had a poorer health-related quality of life than a comparison group of adults the same age without these problems."  

Mobility More Important Than Health 

Dr. Erik J. Groessl of the VA San Diego Healthcare system, found that compared to a group of healthy older adults from a previous study, his study participants reported a lowered quality of life. Dr. Groessl went on to say, "It's not surprising that mobility problems would have such an effect. But what's ?interesting,' he told Reuters Health, is that mobility was a more significant determinant of quality of life than co-existing medical conditions." Keeping that in mind, let's look at what you can do to keep your mobility and independence.


Maintaining Independence 

Independence is important in maintaining a high quality of life. Think about the last time your car broke down and what a mess it was trying to find a ride to the repair shop. One of the basic fears of getting older is losing the ability to do the simple things in life. Getting older doesn't have to be the scary scenario you may envision. Maintaining an active lifestyle is the best way to preserve a high quality of life and your personal independence. The sooner you start a well balanced activity program, the less difficulty you'll have when you get older with driving, walking, bending over, tying your shoes and getting out of a chair. Starting activity early conditions your body and sends it healthy signals over a lifetime. If you already notice a loss of mobility, getting into the right activity now can help rehabilitate your body over time.  


Think of Your Health as an Investment 

Aging gracefully, as it is sometimes called, requires that you make an investment in your health today. Consider your health as an asset or investment. Ask yourself what would you do if your health was money? Would you squander it, put it in your mattress or let it grow? What is your health investment strategy going to be? Like money in the bank that gains interest, a well balanced activity program pays health dividends as you get older.


Getting more active, eating a healthier diet and reducing stress is a good investment

in your health. You'll maintain your mobility and independence as you age by improving your balance, strength, coordination and stamina. It's not that your body can't improve if you are older and start later, it can. It just takes longer. Remember, your investments grow but they take time; the same for your body. Your mobility and health will improve, but it takes time. Just like with investing, the sooner you start your health investing strategy, the faster your health improves and the sooner you get to reap the rewards.


How to Keep Your Body Moving 

Activity is fun! If that hasn't been your experience then either you don't make it a social time to laugh and gab with your friends or you haven't found an activity that is right for you. The best strategy is to try sports or activities that you really find fun. Use your workouts at the health club to improve your base level of conditioning. If you are stronger, more balanced, have better stamina and are more flexible, you'll enjoy your activity more.


Live by the slogan, Invest Today for a Healthier Tomorrow!


When it comes to feeling better, having the right program makes all the difference  between success and failure. End the struggle with a painful body once and for all.
Contact us for more information on Fresh Start Active Adults or to schedule your free
Fresh Start consultation. Call Woody McMahon at 703-464-5171 or email to to learn more. 



Let Your Thoughts Help Heal Your Body


Thought Patterns Are Learned

The thoughts that circulate in your head have a profound affect on your health and well being. Scientists have evaluated test subjects to determine if thought patterns have any affect on our general health and well being. The results of their research show people with the most positive thought profiles have the best health and longevity. People who take life in stride and have confidence that they can change their lives for the better live
longer. But just how do these more positive people get that way?


The Chicken or the Egg

When first presented with the idea that thoughts affect your health, you probably said, "well of course my thoughts would be better if I felt better." But scientists have determined that it's the thoughts that actually change the chemistry of your brain and body. Thoughts are learned habits. If you change a thought pattern from negative to positive, measurable changes occur in the amount of serotonin in the brain and levels of cortisol in the body. The more serotonin, the better you feel. The less cortisol, the healthier your body stays. So to feel better, you literally retrain your mind to view the world differently producing a healthier, more positive thought pattern.


3 Steps to More Positive Thought Patterns


Adopt a Hopeful Outlook

Without hope or a determination that your future can be better than your present, positive thoughts are next to impossible. You may find yourself caught-up in thinking about all the problems in your life or all the things that have happened to make your life so challenged. These thoughts do not solve the problems nor are they beneficial to your physical health.
Problems are solved by thinking about solutions, getting expert advice when needed and deciding to move forward and change your circumstances. Read the stories of people who have gone from nothing to something; overcome adversity when all hope was lost; how did these people do it?


What You Read and Watch is Important

Even though few people realize this, what you read or watch on television
has a significant impact on your mental health which in turn affects your
physical well being. One of the best ways to improve thought patterns is to
read empowering books and watch movies or television that makes you laugh
and is uplifting. The mind is especially impressionable right before bed.
Take some time to read a book that can inspire you to solve your problems.
Read a few pages and then sit or lie quietly thinking what you read and how
it applies to the problem you are trying to solve.


Believe in Yourself and a Better Day
No matter what you call it, self-empowerment, positive self-esteem or
personal power; feeling good about yourself is important to a healthy mind
and body. Thoughts like "what a bad person I am or I'm just not as good as
my friends" need to be critically analyzed and removed from your thinking
process immediately.


To build personal power, first start by learning to respect and treat yourself

kindly. Once you can respect yourself, changing what you do and say to

others and treating them with respect will be easy. Personal kindness helps

you grow as a person. It is never enough to just treat others better. Trying to

be kindly to others and neglecting yourself is a form of self-abuse. When you

begin to start believing in your own good, treating yourself with genuine care

and kindness will be easy.


Staying active and physically fit is the best way to avoid chronic illnesses like heart disease, diabetes, alzheimer's, osteoporosis and depression. Commit to Getting Active, Eating Healthier and Reducing Stress while living a healthier lifestyle. No matter how old you are, Fresh Start provides the education, motivation and accountability necessary to improve your health while helping you feel and look your best. For a free Fresh Start consultation, please call Woody McMahon at 703-464-5171 or email to    


Sign-up for Fall Whack-it League Starting in September

Fall is fast approaching and we are starting our first 8 week Whack-it league. Each team will be playing an hour a week of doubles and/or singles. Find a partner and sign-up now. We will have a whole lot of fun and there will be prizes for the winning teams.
Whack-it is a fun and active way to: 

  • Reduce excess body fat
  • Improve muscle strength and bone density
  • Promote balance and body coordination
  • Develop eye hand coordination 
  • Strenghten heart and lungs and increase your stamina 

To sign-up your team or more information please contact:

Woody McMahon or Sigrid Jackman at 703-464-5171 or email to



Free Active Adult FITT Testing Program
for Current Clients

Your Conditioning is Important to Your Health
Research continues to show the positive effects of good physical conditioning on maintaining your heath and independence. You noticed I said physical conditioning not exercise; there is a big difference. Physical conditioning is a broader measure of fitness. It includes stamina, balance, flexibility and strength as its important components. Just going to the health club or Yoga studio is not enough to put you in good physical condition!


The Signs of Poor Physical Conditioning
The body will tell you when you're not paying enough attention to it. Stiff and sore muscles and joints, back and neck pain, shortness of breath walking up stairs, headaches, difficulty getting out of a chair, sleep trouble, arthritis and difficulty tying your shoes or putting on your pants are all signs of lack of physical conditioning. The best way to maintain your independence as you get older is to have a conditioning program that keeps your body in top condition.     


Testing for Physical Conditioning
We are offering FITT, the physical conditioning testing program affiliated with the Presidential Physical Fitness Awards program for adults. Once you complete the tests, you'll receive a conditioning score. You can compare your score with a national ranking system to see how well you did. For those interested in improving their score, we are offering an assessment fof your current fitness program; improved program design and conditioning classes specifically designed to improve your scores.    

The Time to Start is Now

It is easier than you think to improve your physical conditioning and your health.
Dedicating as little as three hours a week can make a significant difference in how you look and feel. Health problems don't need to slow you down or keep you from enjoying life unless you let them. Besides, getting active, eating healthier and reducing stress significantly improves most medical problems. Remember, it takes being proactive now if you want to be an Active Adult in the future.


Become An Active Adult Today
Testing is free for current clients and $39 for non-clients. Give us a call at 703-464-5171 or email to schedule your FITT test today.

You can also click on the link to take our
Health Investment Questionnaire, a great way to learn what it takes to stay independent and healthful for the rest of your life. 

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) 2006-2008 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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