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The Sequoia Advisor
IN THIS ISSUE                                                          June 18, 2007 
  • Get the Skinny on Fat
  • Choose the Easier Road to Better Health

  • Next Whack-it Round-Robin July 21st

  • Healthy Kids Program Starts Soon!!!


Get the Skinny on Fat

New Tools for Better Health

Lou Schuler of Men's Health has come up with a good summary on some of the
latest scientific information on healthy weight loss in his article Get the
Skinny on Fat. He proposes the following "First, I want to show that when
you eat has a profound effect on how your body deals with the calories you
feed it. And I want to present a more sophisticated approach to exercise.
This approach not only preserves your body's metabolism, the key to weight
control, but also makes more productive use of your precious time and

To read his entire article
click here.

Here Are Some of Lou's Key Points

1. Eating more frequently with smaller meals and snacks is the best
strategy for good health and maintaining a healthy weight.
Going without
food all day then feasting raises blood glucose levels and forces your body
to release excess insulin promoting calorie storage rather than burning.
Maintaining an even calorie balance throughout the entire day provides
improved energy levels, increased physical and mental performance and
reduced weight gain.

2. Add protein to all of your meals and snacks. This keeps them balanced
and in the low glycemic range. Protein sources can come from nuts, cheese,
beans, chicken, eggs, beef, fish or pork. Too much protein is not a good
thing either because it tends to cause loss of fluid and dehydration.

3. Eat to lose weight. It is called the "thermal effect of feeding" and
it's very important to maintaining a healthy weight. Not eating places your
body in the "starvation cycle" and promotes fat storage when you do eat.
Food is required for healthy weight loss. Too little food and you end up
losing muscles not fat which is a bad thing.

4. Never exercise on an empty stomach because it depletes the energy stored
in your muscles (glycogen). You run the risk of poor performance and
tiring out before the end of your activity. Eating a low glycemic meal or
snack before you exercise and a high glycemic meal or snack after keeps your
muscles well fed while actually promotes fat and not muscle loss.

5. Strength training increases your resting metabolic rate (RMR) more than
aerobic exercise
does because of the muscle repair mechanism. A high RMR
allows you to burn more calories up to 48 hours after your workout even
when you are doing nothing. Aerobic activity is good for your heart and
lungs but is less efficient in raising your RMR and reducing excess body

6. A hard workout for 30 to 60 minutes seems to provide the best increase
in metabolic rate
over the next 24 to 48 hours compared to a low intensity
workout of the same duration. Intensity in your workouts is important but
so is safety. To keep it safe, make sure that you don't make it so hard that
you exceed your conditioning level.

7. Combine strength and interval cardiovascular training for the best and
most efficient workout.
Studies show that integrating strength and
cardiovascular training gives you the biggest bang for the buck and maybe
the best overall exercise solution available. Combination training is also
more time efficient allowing you to gain strength and aerobic benefits in
less time spent. Don't forget to work on your balance and reduce the amount
of time you sit in your workouts by doing free squats and lunges instead of
the leg press and curl machines that have you sitting or lying down.

And finally, "I wish I could conclude this by telling you that weight loss
is fast and easy, rather than slow and strenuous. But the exciting news is
that science has found a straighter path to steady, successful weight
loss..." Well said!!!

Getting Active, Eating Healthier and Reducing Stress to improve your health NOW
pays dividends in the years to come. To learn more about improving your health with
Fresh Start, please
contact Woody McMahon at 703-464-5171 or by email to

Choose the Easier Road to Better Health 


Doing it the Hard Way
At a recent group picnic Mrs. Jones, (not her real name), said her weight loss progress had been slower than expected. She blamed it on not having found anything physically active she really enjoyed. Mrs. Jones went on to say that walking was her main activity and that she had not included strength training in her activity program. After asking her several more questions she revealed an on again off again activity pattern and no activity partner. Let's look at several ways Mrs. Jones could make her weight loss program simpler, more effective and fun.

Get Social
First, regular activity is a social event for more than 90% of all people. By just walking on her own, Mrs. Jones set herself up for failure. She was providing little self challenge or variety to keep her going. When people try to stay physically active and they don't have activity partners to encourage them, they run the risk of a 95% failure rate. Activity partners provide the necessary motivation, accountability and companionship necessary for long term activity success. They can make an otherwise laborious task seem fun. If you want to successfully improve your health, lose weight, increase cardiovascular strength and make it to the health club on a regular basis. find yourself an activity partner now.

Pump Some Iron
Second, maybe not in the tradition sense of a body builder, but minute for minute spent, strength training is the best weight loss strategy going. Walking is certainly good for your health and should be included in any well balanced healthy activity program. Strength training stimulates muscle growth, and when muscles grow they require lots of energy to build new muscle cells. Energy for growth means fat cells shrink. This is where the women go "I don't want big muscles like Arnold." Fear not, to look like Arnold you would have to lift weights 8 hours a day and take some seriously nasty drugs. All you need is two one hour functional strength training sessions per week to get the necessary muscle stimulation.


Making it Fun
Third, doing something and having fun makes time fly. Having fun also occupies your mind and actually distorts your perception of time. Finding fun physical activity is really more about attitude than anything else. It's a willingness to try something different even if you aren't terribly good at it. Try to expand your comfort zone and let go of pre-conceived ideas about activity. So many won't try tennis or other sports because they were laughed at or ridiculed in school. Physical activity is fun; you just have to think like a kid and allow yourself to play again.


The Food Factor

Finally, even though Mrs. Jones and I didn't talk about it, the type of food you eat and when you eat it is crucial to making weight loss easier and more effective. Small meals and snacks spread out over the entire day are important in keeping your metabolism high. Eat low glycemic meals as often as possible (high fiber, adequate protein, low sugar) avoiding fruit by itself. Finally, stay well hydrated to allow your muscles and kidneys to function at full capacity. From now on your mantra will be Make it fun. Keep it social. Pump me up. Hydrate, Hydrate, Hydrate.

Learn how Fresh Start helps you set and keep your goals through education, support and motivation. Balance your lifestyle and maintain good health at any age. For more information contact Woody McMahon at 703-464-5171 or email to


Next Whack-it Round-Robin July 21st 

Eight people came to play Whack-it Friday night. We played with teams of four and it was a lot
of fun. Two hours of play really worked-up quite a sweat. Make sure to join us Friday night,
July 21st from 7 to 9pm.
Come by yourself or bring a teammate. Depending on the number of
people that show, we will play some doubles and four on four Whack-it as well. Please register
or email or by phone
703-464-5171. The cost is $10 per person.
Looking forward to seeing you in July.

Healthy Kids Program Starts Soon!!!

Rebecca Marino is putting the finishing touches on the Fresh Start Healthy Kids Program.
FS Healthy Kids program will help kids have fun, develop
self-confidence, lose excess
weight, increase strength, flexibility and stamina, increase athletic performance,
adopt better eating habits and reduce stress.
We have also decided to add a special bonus. FS Healthy Kids will help your child improve
their scores on The Presidential Physical Fitness Test. Each child is tested before beginning
the FS Healthy Kids program and retested twice a year to document progress. This is great
opportunity for your child to improve their scores, health, grades and self-confidence.     

Three types of small group classes will be offered, a
Just for Kids, Parents/Kids Combo
and Girl Power
. The program meets once a week for 8 weeks. Class size is limited to 10.
To learn more or to enroll your child, please contact Rebecca Marino at 703-464-5171 or
by email at

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) 2006-2007 by Sequoia Health and Fitnes
s, Inc.

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