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Hey All,
I had the most wonderful experience last weekend riding my bicycle in a group ride called the Giro Bello. It was a benefit for the Santa Rosa Chamber, and there were 3 rides in all: each varying lengths and degrees of difficulty. I did the easiest, which was 29.5 miles, and though there were some hills they were not overly steep or long and I conquered them with relative ease. The ride took us through some of the most spectacular landscapes our area has to offer: from Sebastopol up to Windsor, out to Eastside Rd and back around. Parts of it were just breathtaking...in more ways than one.
I actually won the a ticket which a friend posted on Facebook. Otherwise it would have never occurred to me to do such a thing. I never thought I could do a ride like this. Not that I am not a decent rider, and in good shape, but more because I always assume the hardcore riders do this sort of thing, and that is not me. But I will say it was one of the best things I could have ever done! I know many of you reading this will think that last statement crazy, but its true.
It was not the ride itself, which I have done various parts of over the years, or the length or difficultly of the ride, both of which I have done as well. It was the whole feeling of a group ride. I had a bit of this experience when I rode with the Biker Chicks, and loved it, but this had a different effect on me.
I went not knowing anyone there. When I registered I met some people and ended up riding with them, and was so glad. They were a delightful group and we ended up having the best time. There were several rest stops where they fed us snacks (I ate lots of fruit, and a little of the trail mix...oh I love that stuff!), and then there was a meal and beer at the end (Indian food or pizza...wow!). I hit it off with these lovely people and now have a new riding buddy, and a new riding excitement and attitude.
There was a huge aha I had in doing this ride. In signing up for it I was suddenly faced with the reality that I had to train for it, which I did. I rode several days a week for the next several weeks. So it forced me to ride more. When I got there I had to get a grip that I was riding with a group, and despite being a pretty slow rider, I did not want to be last, so I pushed myself somewhat to make sure I stayed with my friends: so I rode a bit harder than I did on my own. And the rest stops were so much fun: hanging out and gabbing with people: meeting people from all over the Bay Area who had come to do this ride. I felt like I was really a part of something.
And it made me want to do another group ride. Now I get the appeal of it! So I am signing up for another ride next month (Tour d'Organics... check it out!:
http://www.seb.org/event/475058-2012-tour-d-organics). This ride has 4 different rides and has a short 16 mile ride for those of you curious about it. I plan to do the 35 miler, and all the rides go to organic farms! Wow!
I am writing about this to inspire all of you who are riding your bikes to push the envelope a bit and take a chance on a ride like this. You have no idea what you are capable of until you do it. And once you do it...I'll bet you'll get hooked.
If riding bikes isn't for you maybe Zumba is...or maybe hiking. But whatever fires up your energy to get out and move, consider a group activity. Classes, or organized groups get us out the door the way nothing else can.
This issue is dedicated to activity and below I am putting forward lots of ideas for getting moving...and maybe getting hooked on some wonderful physical activity. And let's face it, if there is one thing we could all do with getting addicted to, it is exercise! Hope to see you out there!
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 Meetings have been light this summer, as they always were when I worked for you-know-who. Its frustrating on a couple of levels: certainly from the point of view of beginning a new business and hoping it succeeds. But also from the reality that somehow life, in all its complex forms, from vacations to childcare, to longer sunlight hours to get things done, etc. is always more important than self care. This was a pattern I saw every summer, and this year is no different.
I challenge all of you, if you have dropped out of my meetings or of those other meetings, to put yourself on the top of the list in the coming weeks. Why throw away the hard work you did in the winter and spring and have to lose that weight again in the fall? Don't lose that momentum!
Because meetings have been light I am holding off on inviting guest fitness instructors until fall, when people come back into the meeting room. So our activities this summer will be walking and basic dance moves.
Come to a meeting and find out about the unique and valuable program I teach which will empower you to get those pounds off and keep them off for good!
Weigh-ins are optional, and the program is actually easy, sensible, and will get you eating healthier than you ever thought you could.
 SWEETENERS
So many people are still using Splenda or Equal. Come find out why using those, or other non-nutritive sweeteners is not the best idea, and what you can use which is safe, delicious and easily available. I will be bringing samples for you to try. Bring your own favorites.
 WEAN YOURSELF OFF OF... In my materials I put forward that we should "wean ourselves off" of certain foods. How does one do that? Who has done and with which foods? And are you trying to do it with certain foods in your life? Let's talk about what works and what does not.
NEW MEETING ADDED: THURSDAYS 5:15pm, ANNADEL FITNESS CENTER: 4283 MONTGOMERY
(at Mission) SANTA ROSA I have a new meeting at Annadel Fitness Center! 5:15pm, so those of you who work can come afterwards. Annadel Fitness is a wonderful place featuring lots of Zumba, Body Conditioning and other types of classes. You do not have to join to go there, nor do you have to take any of the classes there in order to come to my meetings, but I will say there are wonderful teachers and opportunities here including a great class which will follow mine: Zumba with Ali.MEETING SCHEDULE: MONDAYS: 9:30AM: TRINITY EPISCOPAL CHURCH 275 E SPAIN ST SONOMA
TUESDAYS 9:30AM LOMITAS SCHOOLHOUSE
2421 LOMITAS AVE SANTA ROSA
WEDNESDAYS 9:30AM: TRINITY EPISCOPAL CHURCH 275 E SPAIN ST SONOMA
4:30PM LOMITAS SCHOOLHOUSE
2421 LOMITAS AVE SANTA ROSA
THURSDAYS 5:15PM ANNADEL FITNESS
4283 MONTGOMERY SANTA ROSA
FRIDAYS 9:30AM SEBASTOPOL CENTER FOR THE ARTS
DEPOT ST SEBASTOPOL
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RECIPES FOR THIS ISSUE
The last newsletter had a yummy chicken recipe, and it made me realize that I really enjoy just finding delicious, smart products and using them in creative ways. So here is a meal we made last night that was a hit...and so easy.
And my oatmeal pancakes are a personal favorite, and I know many of you share this love for them. Well let me share a version of these which Val in Sonoma makes: savory, rather than sweet. Just as delish and yet different.
CLICK HERE FOR MY WEBSITE RECIPE PAGE  
BROWN RICE MEDLEY WITH SMOKED SALMON AND PUMPKIN SEEDS (sorry that I did not take a picture...my camera is not working...so the product, and a photo from another recipe using this product will have to suffice. ) Ingredients
1.5 cup Trader Joes Brown Rice Medley (pictured above)
3 cups water (or 2 cups water and 1 cup non fat chicken broth)
1/2 cup pumpkin seeds 1 onion, diced2 celery stalks, chopped
10 crimini mushrooms
12 oz Trader Joes Wild Smoked Salmon (this is not lox: it is a chunk of smoked fish)
Instructions
1) Cook the rice in the water (broth) according to package directions.
2)Heat a small non stick frying pan without oil and add the pumpkin seeds. Toss as need to toast. Set aside.
3) Spray a large skillet, and saute the onion, celery and mushrooms and when they are browned flake in the salmon.
4) When rice is cooked add to the large skillet and mix well.
5) Top each serving with pumpkin seed.
This recipe has 1 serving of healthy carbohydrate, 1 serving of lean protein, 1 serving of vegetables.Makes 4 servings 10 points per serving 
CORN AND GREEN CHILE OAT CAKES Ingredients: 1/2 cup rolled oats
1/2 cup oatbran
1/2 cup egg substitute or egg
1 cup almond milk (or milk of choice)
1 small can green chiles, drained
1/2 cup dried onions or 1/4 cup finely chopped fresh onion
1/2 cup Trader Joes Frozen Roasted Corn, defrosted, or canned corn, drained
Directions: 1) Mix all ingredients together and let sit until the oats absorb the liquid and the batter thickens.
2) Spray pan with oil and make cookie sized pancakes. Brown on either side. Make sure the pan does not get too hot or they will brown on the outside and not cook through.
3) Top with salsa or eat just as is, warm or cold.
Makes 2 servings: each serving 9-12 cakes. 1 serving of healthy carbohydrates, 1 serving of protein, 1 serving of dairy, 1 serving of vegetables
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TRY THESE CLASSES!
I decided that this issue would be dedicated to fitness, and personal experience always works best, so... I want to recommend classes I have taken in Zumba, strength training, and also dance. Hope this inspires you all to take a leap and step into some kind of group exercise!
RAULY DUENAS One of my very favorite Zumba teachers, Rauly also teaches hip hop and a class for parents and kids. His styling is jaw-dropping, but his steps are easy. His class is high energy and challenging.
Thursday 9am Lomitas Schoolhouse 2421 Lomitas Ave SR
He also has a Hip Hop Cardio class at Annadel Fitness Tuesdays 7:30pm and a Parent and Me Hip Hop Class at Fierce Fitness Saturdays 12:15
DIANE MODERO
Diane's Body Conditioning classes at Lomitas Schoolhouse are basically a scaled down boot camp, so not for the timid. However, she also teaches gentler Baby Boomer classes and works with all sort of physical injuries and disabilities. Diane's classes are ideal for strength training without a cardio workout. Email her for her weekly schedule:
diane.madero1@gmail.com
KELLY STELLING The first time I went to Kelly's class at Annadel Fitness I was shocked at how crowded it was, but after taking it I know why. She does something unique. There are only 3 steps per song. Her steps repeat in other routines. So even though her workout will leave you dripping with sweat, it won't be because you could not learn the routines. They are super easy, and super fun. Check the website for her schedule. I have been to her 6pm Wednesday class...oh mama!!
http://www.annadelfitness.com/index.html
ALI LLAMAS-QUATTROCCHI
Ali also teaches at Annadel and what I love about her Zumba classes is that she plays all Latin music and does a solid set of real Latin moves. Her class is also very high energy and a great workout. I lead my Healthy & Happy meeting before her 6:10 Thursday class, and check the Annadel schedule for her other class times.
NADINE SOFFER Nadine is the most amazing personal trainer at Coaches Corner in Sebastopol, and I will say that her Friday morning Boot Camp (at 10:30...a reasonable hour, thank goodness) kicks my butt every time. This is by far the hardest workout I do so be prepared. I feel so proud when I finish!
You do not have to be a member of Coaches Corner to go to this boot camp. $10.
RUTH TAYLOR
Ruth teaches at Lomitas Schoolhouse and I would recommend her class for someone who loves to dance but does not want a high voltage class. Her's is gentle and charming. Check the Lomitas schedule for times:
www.lomitas-schoolhouse.com
ANNA TU
Anna specializes in Zumba Gold, so gentler classes for those who want to dance but have physical reasons to do it in a gentler way. Check her website for her class schedule:
https://www.zumba.com/en-US/profiles/16269/
EDNA LUCERO AND DICK JENSENDick and Edna have been teaching swing dancing for forever, and have recently added a new style of dancing to their repertoire: Balboa. This is an advanced dance, but those of you who are beginners and have been contemplating learning to dance, check out their West Coast Swing lessons and dance at the Flamingo Hotel on Thursday evenings. Class series begins the 1 st Tuesday of every month at 7:30pm. http://www.ednaanddickdance.com/ |
ANOTHER ACTIVITY TO CONSIDER:
HIKING WITH A GROUP
NORTH BAY HIKES Those of you who love to walk and hike will love this group. They go someplace interesting every weekend, and sometimes multiple times during a week, if something special is going on (full moon hikes or low tide hikes for tidepooling..). Their hikes can range from easy to difficult, but most of the group are older and they move at a reasonable pace. And they sometimes have gatherings and other fun events. Well worth checking out!
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| THE WEATHER...
My friend David out in Pt Reyes, sent me this hilarious spoof on the weather traumas the East and Midwest have been having. We are so fortunate here to have our glorious weather, but many of you reading this are not here and have been suffering. Maybe this will make you laugh a bit about it.
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INCREDIBLE!!!
This is Johanna Quass. She is 86 years old!!
Johanna Quaas is a true inspiration to all of us as she is spending her days tumbling, spinning and twirling on the gym floor and on the parallel bars no less!
Just recently, Cottbus, Germany hosted the 2012 Cottbus World ...Cup where Quaas performed her exhibition routine on the floor and on the parallel bars. Although the 86 year old has won 11 medals in senior gymnastics competitions, she ultimately just continues to practice "for fun." |
BIKER CHICKS!!
Biker Chicks Rides Continue Throughout Summer
NEXT RIDE IS JULY 22ND
Just a reminder that the next Biker Chicks ride will be Sunday, July 22nd at 2pm. It is just a joyous gathering of all ages, sizes and skill levels of women and I HIGHLY encourage any of you who have even a vague interest to take the leap and do this ride. You will NOT regret it!
This ride will be going to Spring Lake and there are multiple meeting locations and options. Here is the email for Sandra Lupien, who heads the Sonoma Co Biking Coalition, and she can email you all the details. I know several of you have indicated you want to do this...I say YES!! DO IT!!
Sandra@bikesonoma.org
(Another cool bit of information: if you are doing the Tour D'Organics sign up with the Biker Chicks and get a 10% discount!. Sandra can give you the details!)
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AGAVE
My meeting this coming week is on sweeteners, and so many people have asked me about agave, I thought I would give you some information which I have long expected was the case... Come to a meeting to find out about other sugar substitutes.
http://articles.mercola.com/sites/articles/archive/2009/07/02/Agave-A-Triumph-of-Marketing-over-Truth.aspx
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ANOTHER AMAZING INSPIRATION!
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YUMMY, EASY AND LEAN!
Yes, I am teaching another cooking class! 
JULY 28TH 12 - 4PM
LOMITAS SCHOOLHOUSE
2421 LOMITAS AVE
SANTA ROSA
$35 if you sign up before 7/20 $40 after that date
This is a class on what I call "intuitive cooking". This is cooking without really using recipes, but just combinations of various foods to create different ethnic combinations. I did a demo class in this several months ago and felt I just scratched the surface of what is possible cooking this way.
With the right ingredients you can wow any picky eater without needing to know how to cook a gourmet meal. This is super simple and is an ideal class for those of you who do not do a lot of cooking and want to feel more relaxed in the kitchen.
You will get to watch, learn and eat what I make in a gorgeous state-of-the-art kitchen. Don't miss out!SPACE IS LIMITED! SIGN UP TODAY!
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FACEBOOK FRIENDSHIPS AND LIKES
If you are on Facebook please "friend" me and like my Healthy & Happy page. Just trying to build up my numbers a bit.
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LIFE COACHING
Besides these meetings most of you know I am a certified life coach. Although my the meetings incorporate life coaching on occasion, it is not the same as one on one help. If you are challenged in your life to make change: to really lose the weight, find that great job, have a fulfilling relationship, life coaching is a wonderful path towards manifesting your dreams.
I always do a free half hour sample session.I work primarily by phone so your location is not an issue. Hope you'll check it out! EMAIL ME FOR MORE INFORMATION:
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