Skip to main content
Sequoia Health and Fitness, Inc.

our twitterour facebook page linkdin

All Are Welcome!
Senior Discounts

RestonPatch Features
Posture Perfect!TM

Click Here to Read More>>

What People Are Saying About
Our Classes and Programs


As far as feedback on the Posture Perfect!TM class goes, it has not only met my expectations, but exceeded them! There are several reasons I enjoy the class... 

More Testimonials>>>

The Sequoia Advisor

Your Health and Fitness News

In This Issue...                                                                         December 27, 2005

  • *  Stress Relief Improves Longevity

  •     Start the New Year With a Healthy Life Plan

  • *  Healthy Weight Loss Workshop 1/21/06 Reminder

  • *  TotalTennis- Your Health Club Alternative   

Stress Relief Improves Longevity

Stress really is the silent killer! Since the early 1950's when Hans Selye, MD published his famous work Stress, scientists have talked about the harmful effects high stress living has on the body. Even though it is a serious problem, most people I talk to as well as the medical community give lip service to being "stressed out" but rarely take it seriously enough to do something about it

Over the years specific and solid evidence has been accumulating that ties high stress living to a host of chronic illnesses such as high cholesterol, heart disease, cancer, depression and diabetes. High stress living also weakens your immune system making you more susceptible to colds and the flu. With all the talk about Bird Flu and other diseases, now is the time to create a plan to de-stress your life.  

Take the article from the Mayo Clinic called Stress: Why You Have it and How it Hurts Your Health. Their sub-headline spells it out very clearly Constant stress can increase your cholesterol, suppress your immune system and make your stomach ache.  Read the entire article and you'll see how a little stress has a positive influence on your health but high stress levels can be deadly. Finally, instead of doctors blaming poor heath on your genes, more articles like this one show how our high stress lifestyles are having a dramatic, negative impact on our short and long term health. The nice part about it, unlike our genes which are hard to modify, we can take decisive steps to de-stress our lives today.

Reducing Your Stress Levels

Fresh Start teaches practical stress reduction strategies as a daily part of total healthy lifestyle make-over. Beginning the process is easier than you think. Spending just 5 minutes a day with breathing exercises or meditation can have a profound affect on your stress levels. You can double your benefits by combining stress reduction with good nutrition and regular physical activity. Remember, changing a high stress to a healthy lifestyle is a process that takes be patient with yourself. The following are the three most powerful stress reduction techniques guaranteed to increase your strength, vitality and good health.

  • Exercise Regularly
    Get physically active and you have harnessed the most potent mental and physical stress buster known to man. Without regular physical activity your body becomes sluggish, circulation is reduced and waste products build-up in the tissues. Have you heard the expression "laughter makes good medicine?" FUN physical activities, where you laugh, play and enjoy yourself, are the best stress reduction tools available. Having a good time reduces excess cortisol levels, balances your hormones, builds self esteem and increases mental performance. The right exercise program acts like a total system balancer. In combination with a good mental attitude and healthy eating you'll feel and look your best keeping your body and mind at peak performance.

  • Adjust Your Attitude
    The way you see yourself is critical to your good health and longevity. Always looking at the glass half empty; harboring stressful or angry thoughts damages your internal organs and leads to premature aging and disease. Creating a positive, can-do mental attitude strengthens the body's inner organs and systems. Training your mind makes your body respond in a strong and healthy way...I like to call this mental fitness.
  • Eat Healthy Foods
    An unhealthy nutritional program robs your body of essential nutrients for growth and repair. Without proper vitamins and minerals your body becomes physically stressed causing a lowered pH, increased levels of stress hormones and decreased immune system function. Eating a well balanced nutritional program provides high quality materials that stimulate optimum mental and physical performance as well as essential materials for cellular synthesis and function.  

Test your Stress Knowledge-challenge yourself and take our short Be Less Stressed Quiz. Send your answers to and we'll send your score along with a FREE Be Less Stressed Guide.  

Be Less Stressed Quiz   (answer Yes or No)

1)    Are you tense most of the time?                       

2)    Do you have trouble sleeping?                            

3)    Are you quick to get angry?      

4)    Do you spend a lot of time worrying?

5)    Do you eat when you're not hungry?                     

6)    Do you get frequent colds?                     

7)    Do you regularly neglect exercise?

8)    Are you frequently rushed during your day?

9)    Do you put things off until later?         

10)  Are you able to sit and just do nothing?                 

Start the New Year with a Healthy Life Plan

Throughout your lifetime you've literally created hundreds of plans: wedding; financial; business; social; retirement and vacation just to name a few. With all this time spent planning, did you ever think of creating a plan for your health and fitness? Like most people your answer is probably no. Living a long and healthy lifetime takes planning. Your Healthy LifePlan gives you that plan. The Healthy LifePlan (HLP) is the most important step you'll take towards increasing strength, vitality and good health. It includes all the tools necessary for your success. The HLP consists of an initial one-hour information gathering and evaluation session followed by a 5 to 7 page Healthy LifePlan report.

Read more

January 21st Healthy Weight Loss Workshop Reminder

January 21st, 2006 is our first Healthy Weight Loss Workshop. It is a great way to sample Sequoia's latest better health solution to repeatedly gaining and losing weight. Our fresh approach to losing weight addresses not only the physical side of weight gain but the emotional one as well.  More than just healthy weight loss;  our program is your ultimate one stop self-improvement program. Skip the sweaty fitness centers, ineffective weight management classes and boring group therapy sessions. Find out how easy it can be to take charge of your weight and your life today. Challenge yourself to feel and look your best!

Read more

Total Tennis- Your Health Club Alternative   

We are unveiling our newest "secret weapon" in the battle of the bulge. Starting January 7th, 2006 TotalTennis will become your "I hate going to the gym" alternative. As you may know, most people find going to the gym boring. We agree and that's why we designed the perfect health and fitness solution... TotalTennis. Each one hour group session combines total body strength training, cardiovascular fitness, balance and flexibility and expert tennis instruction. We've also included specially designed healthy nutrition and stress reduction sessions that you access on-line from our website.

Is TotalTennis Right for Me?

From beginner to advanced, TotalTennis has a program that is right for you.
Never played tennis before... TotalTennis provides an excellent opportunity to get active while improving your health and fitness. Nursing an old athletic injury... our program is designed to help you rehabilitate and get back to being physically active.
Woefully out of shape... just 8 weeks of TotalTennis will put you back on the right track to feeling and looking your best. TotalTennis fits perfectly with the Sequoia Cardio-FUN-Time theme... FUN, efficient and effective.

Combine TotalTennis with Fresh Start and you have a complete, one stop health and fitness solution.

Read more 

We put the Fun back in FUNctional Activity!

News From Sequoia Health and Fitness, Inc.

The Sequoia System is a revolutionary way of helping you achieve strength, vitality and good health in less time and with less effort. Unlike other approaches The Sequoia System improves both your mental and physical fitness making positive healthy lifestyle changes complete and permanent. The Sequoia System 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 

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 help many people that are considered beyond help.

Continued Good Health,


Woody McMahon 
The Sequoia Advisor

Don't forget to Request Your FREE Family FUN 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 Dive
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.

About this Newsletter

You are receiving our free newsletter  -  
To unsubscribe click  Unsubscribe

To subscribe to this newsletter, click here: Subscribe  

For information about Sequoia Health and Fitness, Inc.
Please contact Woody McMahon:


    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.

    483A Carlisle Drive
    Herndon, VA 20170

    300 West Washington Street
    Middleburg, VA 20118