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The Sequoia Advisor
IN THIS ISSUE                                                                December 15, 2008 
  • Three Big Weight Loss No No's
  • Winter's Biggest Health Challenge
  • Big Fat Mistakes Seminar in January
  • December Whack-it League a Huge Success


Three Big Weight Loss No No's

Focus on Your Food

You may have wondered "where did all of those extra pounds come from"
after recently stepping on the scale. More often than not, extra pounds can
be attributed to overeating due to "unconscious or distracted food
consumption." You probably practice this unhealthy eating behavior and
don't even realize it
. Distracted eating is when food is going into your
mouth but you are not consciously engaged in the eating process. Instead,
you are not really concentrating on your meal and are distracted by work,
television or a discussion with friends. Distracted eating not only leads
to overeating but it also affects your digestion and fat storage.
Unconscious eating is simple to correct; you just need to be aware of it.



Three Big "No-No's" You Need to Avoid


#1) Eating on the Run or in a Hurry

The best time to eat is when you are fully relaxed and not rushing. Eating
in a hurry changes your body chemistry by releasing the hormone adrenaline.
Adrenaline promotes calorie storage rather than burning for energy. Healthy
digestion is also disrupted and the chances for heart burn or other
digestive troubles are more common. Constantly eating under these
conditions promotes fat production rather than calorie burn; slowly adding
extra pounds. "Just grabbing a quick bite" leads to less satiation and more
frequent hunger from your meals. Eating on the run also discourages full
food enjoyment and promotes overeating.


#2) Eating and Working at Your Desk

This is a common unhealthy eating habit practiced by many people who think
they are doing something good by being time efficient. Unfortunately, this
unhealthy strategy is becoming more and more prevalent as people let work
take over their lives. Eating and working at the same time distracts you
from the amount and the enjoyment of the food you just ate. Again, engage
your brain in the food you are eating to maximize satiation, healthy
digestion and efficient calorie burn rather than fat storage. Putting a
stop to this type of eating will improve your food satisfaction, reduce
overeating and stop unwanted weight gain.


#3) Eating While Watching the Television

Here is a similarly unhealthy eating habit but now you are distracted by
recreational pursuits. The same distracted eating principles apply here.
Let's take the example of grazing during a football game or sitting with
the bag of potato chips in hand while watching your favorite reality show.
In both examples, you really don't have any good idea of how much food
you just consumed because your concentration is on the big game or show.

You can see how overeating would be easy in this example.


Here's How to Put a Stop to Distracted Eating

Set a specific meal time and stick to it. When you eat, find a quiet place
to sit for a few moments before your meal. You may have some relaxing music
playing in the background but no dialogue that requires your attention. If
you must eat at a Super Bowl party or other event, find a small plate and
put all the food you're going to allow yourself on it; no refills. Before
eating, visually survey your food, looking at the colors and shapes. Take a
moment to give thanks for the nice meal you are about to eat. Remove as
many distractions (no reading books or magazines) as possible before
eating. Eat slowly and really focus on the tastes and smells. When you have
finished, sit quietly for a minute or two and enjoy the feeling a good meal
offers your senses.

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


Winter's Biggest Health Challenge


A Large Vitamin D Shortfall

This is the time of year that vitamin D supplements become important.
Doctors are starting to routinely check their patient's vitamin D levels.
They are finding that low blood level of vitamin D has reached epidemic
proportions. Generally, low vitamin D is a problem found in seniors who don't
go outside much. Now people of all ages are starting to show-up with marked
vitamin D deficiencies. As kids play, sun exposure on the skin generally produces
adequate amounts of vitamin D. However, due to the use of sunscreens and
reduced outdoor play time; vitamin D deficiency has become a problem even
for the youth.


Vitamin D Basics

Vitamin D was originally misnamed and is actually not a vitamin at all.
It's a naturally occurring hormone, produced when UVB ultraviolet rays from
the sun strike your skin. Vitamin D plays a key role in preventing
seventeen varieties of cancer as well as heart disease, stroke,
hypertension, autoimmune diseases, diabetes, depression, chronic pain,
osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth
defects, and periodontal disease. If more vitamin D is produced than is
needed, your liver stores the excess. In a natural vitamin D cycle, the
skin produces enough vitamin D in the spring and summer to last you
through the corresponding winter when vitamin D production is at its lowest

due to clothing and reduced hours of sunlight.  But not always!


What Steps Should I Take?


1. Get Your Vitamin D Levels Checked

Your physician can administer a simple blood test to check for 25
hydroxyvitamin D levels. Optimal levels are around 50 ng/mL (125 nM/L). You
can also go to and order the test on line.


2. Limited sunscreen free, sun exposure (5 to 15 minutes) in the middle

of the day for adequate vitamin D production.

You need about 4000 to 6000 units of vitamin D daily. You can make about

20,000 units of vitamin D after about 20 minutes of summer sun. Depending on

the color of your skin (darker skin requires longer exposure times) this brief
sun exposure should be adequate for healthy vitamin D production in the
spring and summer months. In the fall and winter, vitamin D supplementation
is about the only way to keep blood levels within the normal range.


3. Supplementing with Vitamin D

Vitamin D3 is readily available from health food stores and inexpensive. It is

always recommended to have your doctor check your vitamin D levels before

taking supplements. Excess vitamin D can be harmful to your body.


Vitamin D from Food

It is almost impossible to get enough vitamin D from your food alone. For
all practical purposes, Vitamin D must come from either sun exposure or
supplementation. Here are the primary foods that are naturally high in
vitamin D listed in International Units (IU): Salmon (3 1/2 oz.) 360 IU
Mackerel (3 1/2 oz.) 345 IU Sardines (3 1/2 oz.) 270 IU Fortified juice

(8 oz.) 100 IU Milk (8 oz.) 98 IU Egg yolk 25 IU


To learn more about the importance of vitamin D go to

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 


Big Fat Mistakes 

If the word fat strikes fear in your heart, you need to come to this seminar. You don't
need to experience the embarrassment, discrimination and health problems associated with extra weight. This seminar will help change the way you look at your weight once and for all. We'll talk about today's diet plans, fitness routines and weight loss programs. I'll show you how incomplete and ineffective they are at keeping the weight off. In the
BIg Fat Mistakes 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
  • Use The Healthy Weight Wheel to 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 extra inches around the waist. 


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 comfortably 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 Whack-it League a Huge Success

Our first 2 weeks of Whack-it have been a lot of fun. Teams have been playing an hour a week of doubles. Who would of believed it was so easy to have fun while getting some needed cardio training. Whack-it is a great way to get your weekly cardio without boring treadmills and elliptical 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
  • Strengthens heart and lungs and increases your stamina 

We still need more players and teams. 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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