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The Sequoia Advisor
IN THIS ISSUE                                                                December 1, 2008 
  • Prescription for a Perfect Workout
  • Not All Vitamins Work the Same
  • Weight Loss Seminar Series Starts in January
  • Whack-it League Starts Tuesday December 2nd


Prescription for a Perfect Workout

Train Smarter Not Harder

World class athletes have given us valuable exercise knowledge that can
help increase the effectiveness of your training techniques. With only
minor modifications, what is good for the Olympians is also good for you.
The human body requires regular activity for proper blood flow, hormone
balance, bone strength and digestion. Don't look to activity as an
effective way to lose weight. Instead, see it as the best possible method
to remain vital and healthy
as you get older. Making the time to be active
and following these simple steps helps you take your activity sessions up a


The Key Ingredients to a First Class Workout

Balance, Functional Strength, Stamina and Flexibility are the four
essential elements that should be included in any well designed activity
program. Other key ingredients that are important to long term success are
fun social interaction, mental and physical challenge, variety and
. As you continue reading, think about your current workout and
compare it and see how close it comes to a world class activity program.



Balance is the most important and also the most overlooked activity in the
workout. You may believe that your balance is worse because you're getting
older. In truth, your balance mechanisms are stimulated less as you age
because you sit more. Balance requires regular practice or you'll lose the
ability at any age. Challenging your balance mechanisms keeps them sharp
and in tune. In you next activity session instead of sitting or lying down
to do a chest press; use the cable crossover and do it standing. Try doing
curls while balancing on one leg or do a standing over head press while
lunging. Mix in some games like tennis, basketball, Frisbee and racquetball
to further stimulate your balance mechanisms.


Functional Strength

By definition, strength is "the physical or mental power that makes
somebody or something strong." In this case, functional strength is a term
used to determine how usable your strength is in work and play. Functional
strength involves good core strength (lower back and abdominal muscles) as
well as the ability for the heart, lungs and skeletal muscles to work
together efficiently. The more functional your activity program, the more
usable your strength. Good functional strength helps you serve a better
tennis ball, lift heavy boxes while cleaning out the garage or carrying the
kids all day at the amusement park. Functional strength requires
multi-muscle activities that strengthen the heart as well. A good example
would be free squats combined with a single arm dumbbell press or walking
lunges while twisting a medicine ball. These exercises work the muscles and
the heart simultaneously.



We already addressed stamina indirectly when we talked about functional
strength. Functional strength demands that the heart, lungs and muscles
work together as a unit. To build better stamina, include aerobic activity
during your strength training sessions
, not separately. You save time and
it is more functional that way. Circuit training is a good way to build
stamina or just use multi-muscle activities that place a high demand on
your heart and the rest of your body. Try this next time you are at the
gym. Do a minute of jump rope followed by a minute of standing row followed
by a minute of push-ups. See how your heart feels then.



Full body stretches at the end of each activity period (when you are hot,
never at the beginning when cold) is crucial to keeping muscles loose and
preventing overuse injuries like plantar fasciitis, tennis elbow, lower
back pain, shin splints and rotator cuff injuries. Regular activities
tighten muscles and increase pressure on your joints and ligaments. Regular
stretching loosens your muscles, protects joints and actually leaves
muscles longer and stronger
and ready for the next activity session. At the
end of every activity session, stretch your whole body while holding each
stretch for at least 30 seconds for the best flexibility benefits.


Try these simple suggestions and turn your ordinary workout into

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


Not All Vitamins Work the Same


The Need For Vitamins

It is difficult to get adequate nutrition just from food these days.
You'll probably need to take a vitamin supplement due to less than ideal
eating habits, the lowered nutritional value of food and high stress
living. The question anymore is not if you need to take vitamins but which
and how much? Are all vitamins created equally? What about safety?
There are no simple answers to these questions because you are a unique
individual with a unique lifestyle, health habits, eating styles and
activity patterns. Nutritional and vitamin requirements are as different as
the person taking them.


Vitamins Are Not a Food Substitute

First and foremost, vitamins do not substitute for healthy eating habits.
Good heath first requires healthy eating habits supplemented with vitamins.
Busy schedules are not reasonable excuses to preclude you from maintaining
a healthy eating schedule. Nutritious foods are important for fueling work
and play
as well as building blocks for cell maintenance and repair. If you
decide to allow meetings, sports events or other activities to encroach on
eating a healthy diet, you'll eventually end up paying for it in increased
health problems. High quality food also contains enzymes and cofactors that
are not present in even the very best vitamins. Vitamins by their very
nature do not and should not act as a food substitute.


Do I Need a Multivitamin?

You should start by taking a good multivitamin. Multivitamins, especially
a complete one, are an excellent way to supplement healthy food intake. If
you have more serious health concerns, then higher levels of certain
vitamins may be important. But what is a complete one? A recent article in
Health Magazine came to the incorrect conclusion that name brand vitamins
like One-a-Day and Centrum are your best bet. Unfortunately, even though
these vitamins may have received high safety scores, their potencies are
inadequate to significantly benefit your health. Taking a vitamin and
believing it's providing for your nutritional needs when it doesn't, only
gives you a sense of false security.


What About Potencies?

Most name brand multiple vitamins are not potent enough to make a
significant change in your health. Even the best multivitamins cannot
provide all the necessary vitamins
and minerals. The basic reason for this
is just sheer size and number. It is easy to get a small amount of a
vitamin in a small, easy to take pill. To provide adequate potencies for
most people, One-A-Day would have to call itself Twelve-A-Day. As you can
imagine, Twelve-A-Day would be a much harder marketing project. So as the
potency increases, so does the size and generally the number of vitamin
pills needed. 


The Last Word on the Vitamin Deception

Many of the "name brand" vitamins are formulated on conservative, out
dated vitamin research
. This makes the legal department happy but it
doesn't do you much good. Vitamin D and its beneficial effects on Multiple
Sclerosis, Osteoporosis, Asthma and immune strengthening is another good
example. Most researchers now recommend an intake of 1000 to 2000 IU
of vitamin D per day. Again, looking at the nutritional contents for Centrum,
it shows 400IU and One-A-Day women's formula shows 800IU. Neither
multivitamin has enough potency to give you the currently recommended
vitamin D levels. The best way to ensure adequate nutrition is to take a
healthier approach to eating and find a healthcare professional who can
advise you on optimum supplement intakes based on your needs.

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. At any age, 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    


Friday Night Weight Loss Seminar Series Starts in January 


I Don't Want to Be Fat Anymore

If you are tired of the embarrassment, discrimination and health problems associated with being overweight, this seminar is for you.  Today's diet plans, fitness routines and weight loss programs are incomplete and only leave you frustrated. You have tried them. You know how ineffective they are at helping you lose and keep the weight off. In the I Don't Want to Be Fat Anymore seminar series you'll:

  • Look at the most common mistakes keeping you from dropping those pounds
  • Bust the weight loss myths that have you stuck at that same old weight
  • Create a more effective and healthy plan to lose the weight and keep it off for good

If you are not completely satisfied, we offer a 100% money back guarantee. So you have nothing to loose except those unwanted pounds.


Cost: $15 per person or $25 per couple

Class Size: Limited to 20 people
Time: 6:30 to 8:00 pm

When:  January 30th and then the last Friday of the month

Location: Sequoia Health and Fitness, Inc. Herndon, VA

Please dress comfotably and bring some water to drink.
For reservations or more information please contact:

Woody McMahon at Sequoia Health and Fitness, Inc                   703-464-5171


December 2nd at 7pm Whack-it League Starts

Our first 3 week Whack-it league starts on December 2nd at 7pm. Each team will be playing an hour a week of doubles. Find a partner and sign-up now. We will have a whole lot of fun while getting some needed cardio training. This is a great way to get your weekly cardio without boring treadmills and eliptical trainers.

Look at the health and fitness benefits of Whack-it: 

  • Reduces excess body fat
  • Improves muscle strength and bone density
  • Promotes balance and body coordination
  • Develops eye hand coordination 
  • Strenghtens 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




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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