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In This Issue...                                                   March 16, 2006
  •    Prevent Osteoporosis with FUN Physical Activity
  •    Strong Bones Healthy Body Workshop
           March 18th 2006
  •   The Sun... An Unexpected Ally in Preventing
  •   Training Tips Update and Sign-up for
      MS Walk April 2nd with Phyliss Hurt - Water Intake

Prevent Osteoporosis with FUN Physical Activity

Osteoporosis and Osteopenia are serious problems for millions of women because there are no outward symptoms of the disease until problems such as hip and vertebral fractures occur. The major risk factors including: a sedentary lifestyle, current cigarette smoking, excessive drinking, inadequate calcium and Vitamin D and chronic high stress living are usually preventable. In combination or individually, these risk factors greatly increase your chances of developing Osteoporotic fractures.

The National Osteoporosis Foundation (NOF) says "20% of non-Hispanic white and Asian women aged 50 and older are estimated to have Osteoporosis and 52% are estimated to have low bone mass." In an article entitled Exercise for Healthy Bones the NOF gives a good overview of how bones grow and the positive effects participating in regular, weight bearing exercise programs has on your bones. Osteoporosis affects a huge number of women and the important fact is...most of these women could have prevented the problem with a well designed healthy lifestyle program.

The solution... incorporate three healthy lifestyle factors
and prevent Osteoporosis from sneaking-up on you.

1.    FUN , Regular, Weight Bearing Exercise

2.    Healthy Foods with a Personalized
          Vitamin and Mineral Program

3.    Daily Stress Reduction Techniques

These three healthy lifestyle factors keep your bones strong and your body healthy. Start your Osteoporosis prevention program early because maximum bone density occurs at about age 30. After age 30, bone density can decline drastically. Remember, May is National Osteoporosis Prevention month so now is a good time to maximize both your bone and total health and start a personalized healthy lifestyle program.

A balanced lifestyle is a healthy lifestyle. Find out if your lifestyle is in balance by taking a moment and filling out our Health Investment Questionnaire (HIQ). Once you complete your HIQ; we'll calculate your LifeScore and arrange for a FREE telephone or in-person consultation to discuss your results. Take a moment and see how well you score.

Do you want to derive more benefits from your current health and fitness program? Check-out and adopt Fresh Start . Fresh Start teaches you how to incorporate healthier foods into every meal; integrate FUN physical activity into your daily lifestyle; and eliminate the negative health effects of high stress living. Beginning and sticking to the process of feeling and looking your best is much easier than you might think... when you give yourself a Fresh Start.

Sign-up for Strong Bones Healthy Body Workshop
      March 18th 2006

Last chance to sign-up for Strong Bones Healthy Body Workshop March 18th, 2006! Because the current research is changing so fast; you may not be aware of the best ways to maximizing bone health. It"s no longer enough just to take calcium and expect healthy bones. Here are a few of the things you need to know about preventing Osteoporosis:

·         The type of calcium you take is crucial for maximum absorption

·         Vitamin D, phosphorus and magnesium play an essential role in calcium absorption

·         Supplements will not work without the proper physical stimulation to increase bone growth

Fosomax or HRT work in rebuilding bone but because so many women experience negative side effects, it's better not to depend on these drugs. Prevention and natural rebuilding are your better choices.

On March 18th, 2006 we are offering Strong Bones Healthy Body Workshop, a cutting edge approach to preventing and eliminating Osteopenia/ Osteoporosis. Given the ineffectiveness of the current "wait and see" approach; our workshop is all about prevention and rebuilding... and it's good for all ages. Instead of waiting until your 65 to do something about bone health; we'll show you how to strengthen your bones and your body right NOW. If you have sons and daughters; they can join you and get a head start on learning good bone health. Yes, men get Osteoporosis too!

Click here to sign-up and learn more today!

The Sun... An Unexpected Ally in Preventing
             Osteoporosis and Other Health Problems

More and more evidence is coming to light indicating that Americans are Vitamin D deficient. This is such a big problem because a series of disease conditions have been associated with Vitamin D deficiency including heart disease, cancer, Osteoporosis, obesity, multiple sclerosis, chronic pain and depression. The widespread problem has occurred for three major reasons:

  1. Vitamin D is not readily available in the foods we eat
  2. The excessive use of sunscreen products blocking out the essential UVB Vitamin D producing rays of the sun
  3. A sedentary population that stays indoors and does not receive direct sun exposure

In his landmark book, The UV Advantage, Michael F. Holick, PhD.,MD discusses the essential roles Vitamin D plays in the health of the body. Known primarily for it's role in calcium absorption; scientist are now finding that many parts of your body utilize Vitamin D including the brain, breast, prostate, skin, colon and pancreas. He goes on to say, "producing Vitamin D through sun exposure is the best way because the human body uses Vitamin D both at the local skin level as well as throughout the body. Supplements just do not work as well."   

The solution... incorporate Vitamin D rich foods into your food plan including eggs, organ meats, animal fat, cod liver oil and fish. Even thought the current government RDA for Vitamin D is 600 to 800 IU per day; scientists in the know are now recommending 2000 to 4000 IU per day based on their research. Vitamin D produced in your skin from exposure to the sun is still your best source of Vitamin D. As little as 15 minutes a day without using sunblock is sufficient for most people.

Vitamin D Testing
is the most accurate way to determine if you are receiving optimum levels of Vitamin D.

We are negotiating with a lab to offer a discounted Vitamin D testing program especially for Sequoia clients both for the Strong Bones Healthy Body Workshop and at a blood drawing facility in Herndon. Watch for more information on Vitamin D testing in the next few weeks.

Training Tips Update and Sign-up for MS Walk April 2nd
with Phyliss Hurt - Part 4

We are 2 weeks away from the MS Walk and have about 30 people signed-up to walk. Hopefully you have signed-up, have your walking shoes on and are getting ready for the big day. Click here if you haven?t signed-up; and please do it right away.

This week Phyliss has increased her mileage to about 2.5 to 3 miles. Her weekly training program consists of two 1-hour walking sessions; two 1-hour functional strength training sessions at Sequoia and lots of full body stretching. Phyliss says her body is holding up well. She has increased the amount and frequency of her stretching to prevent tight hamstrings and knee pain.

As for the rest of you; the last Advisor talked about the importance of stretching after each training session. Let's take our final unit and learn about proper hydration (water intake).

Water is an essential to all the tissues of the body especially the muscles. Because your muscles are approximately 75% water, a lack of water makes it difficult for them to function properly. A lack of water can also create a greater demand on the kidneys and actually lead to kidney stones and failure. Here are three important facts to remember about water intake:

  1. If you're feeling thirsty, you have already created a water shortage in your body. Figure out your proper water intake and drink that amount throughout the day.
  2. During exercise, depending on body weight, consume about 12 to 16 oz of water per hour. Please drink more if it is hot.
  3. The best rule of thumb for water intake is: divide your weight by 2 and drink that number in ounces of water per day. Sound like a lot? Maybe you need to be drinking more water.

Stay tuned to upcoming issues of The Advisor for more training tips. You may also email me at if you have a specific training question. 

Come join us for the April 2nd MS Breakfast and Walk with Phyliss Hurt as you do something good for MS and yourself. With approximately 2 weeks to get ready Phyliss, Team Sequoia and I continue the walk preparation training process... so please join us. The 3.5 mile or 6 mile walks are great first time fitness challenges for 2006. I CHALLENGE everyone to sign-up for either the 3.5 or 6 mile walk.

Click here to sign-up and join Team Sequoia on Sunday April 2, 2006.

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 fun physical activity, healthy eating and relaxation and stress reduction activities allows him to help many people that are considered beyond help.

Continued Good Health,


Woody McMahon 
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) 2006 by Sequoia Health and Fitness, Inc.

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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