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The Sequoia Advisor
IN THIS ISSUE                                                                May 15, 2009 
  • It's Almost Vacation Time
  • Powerful Lessons From the "Swine Flu"
  • Support Group Lecture: June 9th at 6:00 pm
    Osteoporosis is Easier to Prevent Than Cure


It's Almost Vacation Time

The Tell Tale Signs

If you pay close attention to how your body feels and the thoughts that
traverse your mind, you'll know exactly when it's time to take a break. In
recent years, work and home schedules have become very hectic, increasing
mental and physical stresses and reducing life's enjoyments. The constant
bombardment of stressful thoughts places an enormous strain on all parts of
your body and mind. If you have any of the following signs: increased pain
levels, more muscle tightness, headaches, irritability and shortness of
temper or lack of creativity, it's probably time for a vacation.


Go Go Go

Many people mistakenly believe that success requires a 24 hour dedication
to their work. In fact, there is nothing farther from the truth. Pulling
away from work helps bring balance and a whole new perspective to your
career. It doesn't make much sense being successful and making lots of
money just to spend it at the doctor's office or in the hospital. A healthy
vacation maybe just what the doctor ordered when it comes to increasing
success and helping you live a long and healthy lifetime. Let's look at
some of the important things to keep in mind when you are planning your
vacation strategy. Experience a relaxing vacation and after several days
you will be enthusiastically back at your job ready to slay the


Resist the Urge to Do Too Much

If your vacation plan starts to mirror your daily life just in another
place and time, resist the urge to over do it. Sure there may be many
things to see and do, but you can't do it all and expect to relax.
Entertain the possibility that instead of doing and seeing it all on this
trip, maybe you might actually come back a second time to catch what you
missed. Don't get me wrong; you don't necessarily need to just sit in a
chair and drool, but vacation days chocked full like work days won't give
you the rest necessary to feel refreshed and revived.


The Art of Relaxation

Learning to relax is really difficult for many people and in fact is
actually an art. The first step to any healthy vacation is to just chill
and have some fun. In this day and age, work involves deadlines, schedules
and other commitments. Every minute of your day can be jammed with
meetings, answering emails and phone calls and taking kids to soccer or
swim team practice. Don't let your vacation be a series of planned "things
I have to do."
The faster you can switch from work mode to vacation time,
the sooner your body and mind can start to relax. True relaxation is
learning to let go, creating real down-time and allowing yourself to do
just nothing.


Turn-off All Cell Phones, Email and Computers

Before you leave, create a "gone fishing" message to anyone who might
email you. Change the phone message on your voice mail announcing that you
will be unavailable for the next few days while you kick back and relax.
Absolutely though, stay away from the work impulse to check your email or
voice mail while on vacation. Relaxation time is about creating a different
rhythm or mind-set with your time and days. You can try getting up earlier
or staying up later, going off your normal eating schedule, reading the
local paper if you normally don't, taking a break from your rigorous
fitness schedule or anything else that separates vacation days from work


In The End
There is great power in breaking the bonds that tie you to your work. When
it comes to your work, remember that you need to take a break to refresh so
you don't burnout. This is the time to recharge your batteries and come
back full of energy and raring to go. One resort uses a slogan that best
sums up the healthy vacation experience.

It says Relax. Rejuvenate. Restore. What more can be said!


Learning to relax is can make the difference between life and death. Contact us
to discuss how Fresh Start helps you "de-stress" and allows you to live a happier
and healthier life. Call Woody McMahon at 703-464-5171 to schedule your free
Fresh Start consultation or email to


Powerful Lessons From the "Swine Flu"

Fear Abounds
The latest scare from the so called "Swine Flu" and the previous "Bird
Flu" is a good example of it's important to go the extra mile to take good
care of yourself.
The overreaction from governments and public health
officials illustrates two important points:

1. Officials are scared they will not have the tools to contain a major
outbreak of flu or any other significant disease.
2. Given the strain on the capacity of our current healthcare system,
there are not enough resources to handle the sick if a pandemic or epidemic
were to occur.

So if the government and the healthcare community are not going to be able
to help you, what do you do then?
Lifestyle Matters
The lifestyle choices that occur each and every day make a significant
impact on how well you will do in a serious health crisis. Study after
study shows the beneficial effects of working out regularly at the gym,
making healthy choices at the dinner table and reducing your stress by
getting enough rest and relaxation. All the evidence points to the fact
that lifestyle makes a huge difference. The evidence is just mostly ignored
by the general public. Preparing yourself for a health crisis is easier
than you think. All you must do is start to make the necessary lifestyle
changes right now.
Opportunistic Organisms
The majority of contagious diseases are either caused by a bacteria or
virus. They are opportunistic meaning they flourish only if your body is
out of balance. Even when you don't have strep throat; strep can be found
in your throat or on your body. Strep does not become a problem unless your
immune system is weakened. When that occurs, the strep can reproduce at
will and create quite a sore throat. On the good side, your body needs and
uses millions of bacteria
everyday to help with the basic functions of
digestion. Some bacteria aid in the production of vitamins such as biotin
and vitamin K. Others keep unhealthy populations of bacteria at acceptable
numbers preventing infection and disease.
How Your Immune System Works
Your immune system is a marvel of science. It is designed to take care of
you as long as you take care of it. High stress living reduces the
effectiveness of your immune system much like a crew of firefighters who
have worked a 24 hour shift. Stress makes your immune system overwork.
When a real disaster strikes, much like the firefighters, the immune system
doesn't have the resources to defend you adequately. Did you ever wonder
why some people always seems to be sick and others not? The short answer to
that question is lifestyle and a strong immune system.
What You Can Do to Stay Illness Free
So how do you develop a strong immune system? Strive to live a healthy
lifestyle. Keeping stress of all kinds, not just mental and emotional
stress, low is the key to good health.
Eat healthier foods keeps chemical
stress low and provides for the essential nutrients your body needs.
Regular trips to the gym reduce mental stress while increasing blood flow
and improving the efficiency of your heart and lungs. Getting a restful 8
hours of sleep every night helps refresh the body and lowers stress. Quiet
time in meditation or prayer is another significant way to calm your mind
and send healthful messages to your body.

Together all of these strategies will reduce stress, boost your immune
system and have you prepared if widespread disease were to strike.
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. No matter how old you are, 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    


Osteoporosis Support Group Lecture June 9th @ 6 pm 


Prevention is Easier Than Cure With Osteoporosis


Your lifestyle makes a substantial and important contribution when it comes to preventing and treating osteoporosis or osteopenia. Our monthly lecture on osteoporosis will help you: 

  • Look at the most common lifestyle mistakes preventing your bones from getting strong
  • Discuss the "Big 5" healthy lifestyle habits that improve bone quality
  • Demonstrate safe and effective exercises to improve bone quality and strength

Cost: Free

Time: 6:00 to 7:00 pm

When:  June 9th 

Where: 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


Looking for Support Group Sponsors and Volunteers!

Give us a call to help....


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) 2006-2009 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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