Living the Sweet Life.....Without Sugar! Health Coaching Support Group

Starts Thursday Oct 6th! Register by Tuesday Oct 4th! 

Sprout Wellbeing Health Coaching support groups are a great way to connect with others trying to make healthy lifestyle changes so you get the support you need to make lifelong health changes. Each 6-week session will have a different focus topic. The groups are offered in partnership with the Moscow Food Co-Op and will be facilitated by Tessa Graham who is the founder and health coach of Sprout Wellbeing - Health Coaching and Wellness Support.

Oct 6th - Nov 10th Focus Topic:  

Living The Sweet Life....Without Sugar! A 6-week holistic health coaching support group focused on exploring how amazing we can feel by reducing sugar in our lives.

No one should be hurting or tired on a regular basis. We may get used to our headaches, indigestion, aching bodies, low energy, bad moods, anxiety, and sleepless nights, but these are all signs our body is out of balance and these imbalances can be improved through changes in diet, exercise, and stress levels. Join this community to support you in discovering YOUR healthiest lifestyle and find out if reducing sugar can help you feel better and improve your health! 

As a certified holistic health coach, personal trainer, and pilates instructor, Tessa will:

• Lead group discussions on how sugar effects your energy, mood, cravings, and health.
• Provide strategies for reducing sugar cravings and consuming less sugar in your diet
• Support the group in a gradual sugar cleanse so that you can experience the amazing positive effects of a life with less sugar!

Meetings will be held on Thursdays at 7:15 - 8:15pm from Oct 6^th - Nov 10^th

Location: Moscow Food Co-op Annex (114 E. 5th St, Moscow) 

Cost: $72 (Co-op members), $84 (non-members)

Come try the first session with no obligation to sign up!  

For questions: email sproutwellbeing@gmail.com or call 510-501-2618.  

To register: click here or email sproutwellbeing@gmail.com

Living the Sweet Life....Without Sugar???!!!

We all need a little sweetness in our life...something to treat our weary souls from the long days at the computer, the stressful test studying, the screaming kids. What do you treat yourself with? How often? Think about it. When was the last time you did something that nourished you to complete satisfaction?

These are questions I ask my clients when we begin working together and frequently the answer is that there really is no time in their day to treat themselves to much. This is probably true for most of us and then we wonder why we crave sweetness in our food....candy, chocolate, cake, sodas. We need treats! We need sweetness!

So, is our daily trip to the candy bowl at work really satisfying these cravings? Is our afternoon soda or sugary coffee drink really giving us the energy our body is looking for? Or are we left feeling tired, spaced out, and unsatisfied with headaches, stomachaches, aches and pains, indigestion, frequent colds, weight gain or other unexplained health issues? Nancy Appleton, Ph.D documents the many health effects of sugar in her book 146 Reasons Why Sugar Is Ruining Your Health. Here is a short adapted summary:

1. Sugar can suppress the immune system.
2. Sugar interferes with absorption of calcium and magnesium.
3. Sugar can weaken eyesight.
4. Sugar can cause hypoglycemia.
5. Sugar can cause a rapid rise of adrenaline levels in children.
6. Sugar contributes to obesity.
7. Sugar can cause arthritis.
8. Sugar can cause heart disease and emphysema.
9. Sugar can contribute to osteoporosis.
10. Sugar can increase cholesterol.
11. Sugar can lead to both prostrate cancer and ovarian cancer.
12. Sugar can contribute to diabetes.
13. Sugar can cause cardiovascular disease.
14. Sugar can make our skin age by changing the structure of collagen.
15. Sugar can produce a significant rise in triglycerides.
16. Sugar can increase the body's fluid retention.
17. Sugar can cause headaches, including migraines.
18. Sugar can cause depression.
19. Sugar can contribute to Alzheimer’s disease.
20. In intensive care units, limiting sugar saves lives.

As a health coach, my mission is to help my clients and YOU search for "the sweet life", one in which you feel truly satisfied, content, and peaceful with the food you eat and the life you live. The list of negative health effects above demonstrates that sugar is just a quick sweet fix that in the end does the opposite of finding "the sweet life". So how do you beat those sugar cravings? How do you find satisfaction and sweetness in your diet and in your life? Below are 10 tips for reducing sugar cravings (Note: Sugar free products with artificial sweeteners and splenda in our coffee is not the answer as these artificial sweeteners are equally, if not more, unhealthy for our bodies!). To get support in implementing these and other strategies to reduce sugar in your diet so your body can feel great join the upcoming "Living the Sweet Life" Health Coaching Support Group!

You might be saying right now, "But I will never stop craving sugar! I can't live without it!" But after a supported sugar cleanse and exploration of your relationship to sugar like we will do in the "Living the Sweet Life" group, your cravings will reduce, your body will feel better, and your self will feel satisfied so it will seem surprisingly easy to maintain a lower sugar way of life. Give it a try!

10 Tips to Reduce Sugar Cravings

1.     Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar swings, causing sugar cravings to be more frequent.

2.     Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and then wait a few minutes to see what happens. Caution: soft drinks are now America’s number one source of added sugar.

3.     Eat sweet vegetables and fruit. They are sweet, healthy and delicious. The more you eat, the less you’ll crave sugar.

4.     Use gentle sweets. Avoid chemicalized, artificial sweeteners and foods with added sugar. Use gentle sweeteners like maple syrup, brown rice syrup, dried fruit, stevia, barley malt and agave nectar.

5.     Get physically active. Start with simple activities, like walking or yoga. Start with 10 minutes a day and gradually increase. It will help balance your blood sugar levels, boost your energy, and reduce tension without medicating yourself with sugar!

6.     Get more sleep, rest and relaxation. When you are tired or stressed, your body will crave energy—in the form of sugar. These cravings are often a result of being sleep-deprived, going to bed late or waking up early, sometimes for months and years on end.

7.     Evaluate the amount of animal food you eat. Eating too much can lead to cravings for sweets. So can eating too little! A good health coach will help you sort this out. Experiment. Respect your body’s individuality.

8.     Eliminate fat-free or low-fat packaged snack-foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller-coaster ride of sugar highs and lows. 

9.     Experiment with spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.

10.  Slow down and find sweetness in non-food ways! You body does not biologically need sugar, but it does long for hugs, time with friends, outside time, workouts, massages, etc. When life becomes sweet enough itself, no additives are needed!

From Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet by Ann Louise Gittleman.

Be Amazed How Great You Can Feel... After the 5-Week Wellbeing Jumpstart Program

Need some new motivation and support to get in shape for summer and feel your best inside and out?

Join the 5-week Wellbeing Jumpstart Program offered by Sprout Wellbeing which combines a Bootcamp in the Park exercise program with nutrition advice from a Certified Health Coach.  Whatever your fitness level, BootCamp in the Park will add variety and fun to your workout and push you to a new level of fitness using circuit training drills, body weight exercises, and functional fitness activities.  Plus, all bootcamp participants will receive a free 1 hour nutrition consultation with Health Coach Tessa Graham as well as weekly emails with nutrition tips, health challenges (with prizes!), and healthy recipes.

Both morning and evening sessions available.

Starts This Monday May 23rd! Register Soon!

Click here for more information and prices.....

What are people saying about Sprout Fitness Bootcamp? 

"I love that the routine of the class varied. I love that I did not have to be coordinated to be able to perform the different activities. I am definitely taking the class again. Although I have only lost 5 pounds, my parents noticed a difference in the shape of my body after having not seen me for a month."

"What a fun, fast-paced class, jam-packed with very effective exercises. Great use of time for anybody looking for a full body workout along with cardio. Really love this class!!!!!"

"I have been taking fitness classes since 1989 so I am an older participant. I love this class! I like the way I get my heart rate up and every time we do something different so the time flies by. Tessa is great about encouraging us to work at our own level.  I am stretching myself to try harder and I think if people would just try this class they would love it too. "

Sprout Wellbeing Community - Healthy Potluck & Hike!

Come meet other participants and supporters of Sprout Wellbeing programs and get the support and inspiration you need to make healthy lifestyle changes! I can imagine there are lots of good things that can come of getting a group of health conscious people together....maybe you will find a workout or walking partner, maybe someone has a recipe you would love, and definitely you will find a community of support in your health journey! Current planned activities include:

• Celebrating the First Day of Spring with a healthy potluck at my house (1455 Lost Trail Dr. in Pullman) on Sunday March 20th from 12-2 pm (bring your friends and family, your favorite healthy dish to share, and the recipe so I can send all the recipes out to the group!)

• A hike at Kamiak Butte on Saturday April 2nd 2-4 pm (if it's too snowy just a walk somewhere.....hopefully we get a nice day!)

If you are interested in attending please fill out a contact form at sproutwellbeing.org, email sproutwellbeing@gmail.com or call 510-501-2618

What Would Support You in Making Healthy Lifestyle Changes?

• A hiking, cooking, book club in which we discuss health related books and articles while cooking and/or hiking?  
• A health coaching support group on breaking free from emotional eating?  
• A weekly weight loss support group (by phone or in-person) 
• A health coaching support group for a 4-6 week healthy cleanse (by phone or in-person)?
• A health coaching support group on eating gluten-free, lactose free, vegan, or vegetarian? 
• Weekly Healthy Recipes with Shopping Lists?
• Private Cooking classes?
• Group cooking demos?
• Healthy Shopping Tour?
• Workshops on health related topics?  
• A 5K,10K, 1/2 marathon training group?
• 4-Week Outdoor Summer Shape-up Super Bootcamp? 

Please let me know what services you would like Sprout Wellbeing to offer by completing this survey! Click here.  Whether you live in the palouse area or are a long-distance client I want to  know what services will help you most!

 

Sprout Fitness BootCamp - New Session Starting!

Are you bored with your workout routine? Looking for a fun way to get a challenging workout that breaks through your plateau? Want to get your resistance training and aerobic workouts done at the same time? Come to Sprout Fitness! The Sprout Fitness Program will add variety and fun to your workout and push you to a new level of fitness using circuit training drills, body weight exercises, and functional fitness activities. Sprout Fitness is taught by Tessa Graham, founder and health coach of Sprout Wellbeing: Holistic Health Coaching and Wellness Support Programs. She is also a personal trainer and pilates instructor at Anytime Fitness and Moscow Mountain Sport and Physical Therapy.   

TuTh ...Mar 22-May 19 ...7:15-8:00am ........ $65   

To register for classes call Pullman Parks and Recreation at 509-338-3227.

What are people saying about Sprout Fitness Bootcamp? Reviews from participants: 

I love that the routine of the class varied. I love that I did not have to be coordinated to be able to perform the different activities. I am definitely taking the class again. I would love it to be offered three time a week. Although I have only lost 5 pounds, my parents noticed a difference in the shape of my body after having not seen me for a month.

What a fun, fast-paced class, jam-packed with very effective exercises. Great use of time for anybody looking for a full body workout along with cardio. Really love this class!!!!!

I have been taking fitness classes since 1989 so I am an older participant. I love this class! I like the way I get my heart rate up and every time we do something different so the time flies by. Tessa is great about encouraging us to work at our own level. I was the only one in class one day and for me to participate without feeling self-conscious is incredible. I am stretching myself to try harder and I think if people would just try this class they would love it too. Thanks Tessa.

Sprout Wellbeing Upcoming Events and Classes

New Sprout Wellbeing Programs Offered through Pullman Parks and Recreation! Sign up by Sunday Jan 16th! 



Cooking Class: “Recipe for Resolutions”

Do you have a health or weight loss related New Year’s resolution? Cooking healthy meals at home rather than eating out is one of the best ways to achieve your goals. However, shopping and cooking every night can be overwhelming in our busy lives. This workshop will not only teach you some specific quick, healthy recipes to help you achieve your resolutions but will also provide you with useful strategies for quick, healthy shopping and cooking on a reasonable
budget.
 
Sa ....Jan 22 ..............3:00-6:00pm ......... $41 


More upcoming cooking classes include (see Parks and Rec brochure "General Recreation" section for more information):

Cooking with your Valentine, Sat 2/12
Spring Cleanse Cooking, Sat 3/19
Cinco de Mayo Mexican Fiesta, Sat 4/30


Health Coaching Support Group: “Real Resolutions”

Do you have a New Year’s resolution? The majority of resolutions made do not turn into lasting lifestyle changes. Why? Because in order for life changes to become part of a permanent lifestyle the goal must be set with a structure for long-term success, tools and knowledge for success must be available, and a support network must be in place to hold people accountable to their goals and make it easy for them to build the life change into their lifestyle permanently. Reach your health goals not just for a month, but for a lifetime!

Sprout Wellbeing Support Groups are a great way to connect with others trying to make healthy lifestyle changes so you get the support you need to make lifelong health changes whether you want to lose weight, eat healthier, prioritize self-care, fi nd lifestyle alternatives to prescription drugs, learn to cook healthy (and yummy!) food, get your family eating healthy and being active, or explore if diet and exercise can improve your health symptoms and energy levels. The groups will be facilitated by Tessa Graham who is the founder and health coach of Sprout Wellbeing - Health Coaching and Wellness Support. As a holistic health coach, personal trainer, and pilates instructor, Tessa will lead the group in discussions that address all of the barriers that might be
preventing you from achieving your healthiest self.
 
W .....Jan 26-Mar 2 .... 5:30-6:30pm ......... $94 


More upcoming Health Coaching Support Groups include (see Parks and Rec brochure "General Recreation" section for more information):


Spring Cleansing for Your Body, 3/9 - 4/13
Slim Down for Summer, 4/20 - 5/25

Sprout Fitness

Are you bored with your workout routine? Looking for a fun way to get a challenging workout that breaks through your plateau? Want to get your resistance training and aerobic workouts done at the same time? Come to Sprout Fitness! The Sprout Fitness Program will add variety and fun to your workout and push you to a new level of fitness using circuit training drills, body
weight exercises, and functional fitness activities.

Sprout Fitness is taught by Tessa Graham, founder and health coach of Sprout Wellbeing: Holistic Health Coaching and Wellness Support Programs. She is also a personal trainer and pilates instructor at Anytime Fitness and Moscow Mountain Sport and Physical Therapy.

Location: Pioneer Center 
TuTh ...Jan 11-Mar 10 ....7:15-8:00am ........ $65
TuTh ...Mar 22-May 19 ...7:15-8:00am ........ $65


For more information about all Sprout Wellbeing programs offered through Parks and Recreation, please go to the Pullman Parks and Recreation Website. 
To register for classes call Pullman Parks and Recreation at 509-338-3227. Please sign up by Sunday Jan 16th for all classes starting in Jan. Pre-registration for the other Winter/Spring classes are recommended as soon as possible.

Book your Personal Training and Health Coaching Sessions Now to get Special January Pricing!

Contact sproutwellbeing@gmail.com or 510-501-2618 to sign up for health coaching or personal training.

Personal Training and Health Coaching program prices will be going up for 2011 but you can get 2010 prices for all the 2011 sessions you pre-register for by Jan 31st!

Join me for a free health consultation in which we will discuss your health goals and how Sprout Wellbeing can support you in these goals whether you want to lose weight, eat healthier, prioritize self-care, find lifestyle alternatives to prescription drugs, learn to cook healthy (and yummy!) food, get your family eating healthy and being active, or explore if diet and exercise can improve your health symptoms and energy levels. Health consultations and coaching can be done by phone or in person so you don't have to live in the Palouse to get the support of Sprout Wellbeing Health Coaching!  

Click here to schedule your free consultation today!
 
Working with me as your personal trainer and pilates instructor is a great way to complement the lifestyle and nutrition changes you are making through your health coaching program! Get ready for a complete life and body transformation! Please contact me for details and how to sign up.
 

Pilates Classes!

Pilates is the ultimate fitness program for a stronger, leaner, and healthier body and is especially good for developing a strong, flat abdomen. This amazing exercise will transform how your body looks and feels whether you are a beginner exerciser, someone recovering from an injury, or a hardcore exerciser looking to challenge yourself, improve your race times, or balance your muscle development!

 Click here to read more about the amazing benefits of pilates.
 
 

In Moscow: Moscow Mountain Physical Therapy
Tues/Thurs 5:15-6:15 pm.
Register for classes by calling Moscow Mountain Physical Therapy

at 208-882-1426

In Pullman: Anytime Fitness Gym 
Monday 5:30-6:30 pm
Sat 9-10 am
Please register for classes prior to attending by emailing sproutwellbeing@gmail.org or calling 510-501-2618. There are only a few spots left in the classes!

New PIlates Class Times in Pullman!

Click here to learn how pilates can change your body and your life! 

Pilates Classes in Pullman!

Where: Pullman Anytime Fitness (Classes open to members & non-members)

Mon 5:15 - 6:15 pm
Wed 7-8 pm
Sat 9-10 am

Cost $7 - 10 per class, depending on how many classes you purchase
Contact: sproutwellbeing@gmail.com or 510-501-2618 with questions and to sign up for classes



Pilates Classes in Moscow!

Where: Moscow Mountain Sport & Physical Therapy

When: Tues/Thurs 5:15 - 6:15 pm.

Please call Moscow Mountain Physical Therapy at 208-882-1426 for prices and to sign up for classes.

Pilates in Moscow

Sprout Wellbeing will be teaching the Tuesday/Thursday pilates mat classes at Moscow Mountain Physical Therapy starting in November. Moscow Mountain Physical Therapy offers several other classes including both mat and reformer pilates classes! Contact them for details.

Class Schedule (Moscow Mountain Physical Therapy): Tues/Thurs 5:15-6:15pm
First class Tuesday Nov 2nd
Cost TBD

(Is this a bad time for you? Email me at sproutwellbeing@gmail.com to let me know what time works better!)

Pilates in Pullman

Are you ready to transform your life, your body, your energy levels, and the health of you and your family? Sprout Wellbeing is excited to be teaming up with Anytime Fitness to offer a complete life and health transformation package including pilates classes, personal training, and holistic health and nutrition coaching programs! Email sproutwellbeing@gmail.com today to set up a free health consultation to learn more about how this holistic approach will support you in addressing all the barriers keeping you from your version of an ideal healthy lifestyle.

The first Pilates class at Anytime Fitness is Monday Nov 1^st  5:15 – 6:15pm.
Both members and Non-members of Anytime Fitness are welcome.
Come learn more about this amazing exercise that will transform how your body looks and feels whether you are a beginner exerciser, someone recovering from an injury, or a hardcore exerciser looking to challenge yourself, improve your race times, or really see changes in how your body looks! 


Schedule will be modified in the next few weeks based on interest and your time/day requests! Whether or not you can make it to the first class on Monday Nov 1^st, if you are interested in Pilates please contact Tessa Graham at sproutwellbeing@gmail.com or 510-501-2618. Let her know if you will be attending classes and/or what days and times work for your schedule. We would like to add 1 - 2 more class times/days to the schedule including possibly a Saturday morning class.


I am also available for private personal training or private pilates training.

Newsletter Sept 2010: Introduction Letter

How Sprout Wellbeing is Sprouting!

To my Community - 

Welcome to the first newsletter of Sprout Wellbeing! I hope you will find that this newsletter provides you with useful information in your quest for finding balance and wellbeing in your life. Every month this newsletter will be your source for new recipes, workouts, stress tips, calender of upcoming events, opportunities to meet other health conscious people and give back to your community, and interesting health related articles and recommendations for healthy living. 

Click below for this month's announcements and then click on "Newsletter: Sept 2010" on left of this page to read all the September newsletter articles. Want to receive newsletter's by email? Sign up at sproutwellbeing.org

Newsletter Sept 2010: Free Health Consultations and Prizes!!!

Are you wanting to make a change in your life? Want to feel better in your body? Looking for ways to improve the health of you and your family? Come have a free health consultation with a trained holistic health coach! Click below to learn more.....

Newsletter Sept 2010 - FAQ's about Sprout Wellbeing

What will I do at a health consultation? What is health coaching?

Will you tell me to eat weird food and deny myself?  What is Pilates?  What is boot camp in the park? 

What will I do at a health consultation?

The free initial health consultation will be an hour long session in which we discuss your health goals and how Sprout Wellbeing health coaching and other programs can support you in reaching these goals. I ask that anyone participating in any of my programs attend a initial health consultation since it allows me to get to know you, your body, your health issues, and your health goals. There will be a health questionnaire to fill out before the session and we will review this questionnaire and any other topics you would like to discuss in our consultation session.

What is Health Coaching? 

Health Coaching is a unique, exciting innovation in health and nutrition. As a Holistic Health Coach, I have studied all the major dietary theories and will help you and your family discover what approach works best for you at this point in your life. While most dietitians dwell on calories, carbs, fats, proteins, restrictions and lists of good and bad foods, I work with individuals and families to create a happy, healthy life in a way that is flexible, fun and free of rigid restrictions.


No one diet or lifestyle works for everyone. In addition to being a Certified Holistic Health Coach, I am also a Certified Personal Trainer and Pilates instructor. Therefore, I have a diverse tool kit to help guide you and your family in finding the food and lifestyle choices that best support you. I will help you to make gradual, lifelong changes that enable you to reach your current and future health goals.

Do you want to:

• Lose weight?
• Eat healthier to prevent disease?
• Finally take the time to prioritize self-care? 
• Explore possible lifestyle alternatives to prescription drugs?
• Learn to cook healthy (and yummy!) food for you and your family?
• Get your family eating healthy and being active to get your kids started on a healthy future?
• Feel energetic and positive about your life?
• Explore how diet and exercise can improve your physical and mental health symptoms and/or energy levels? 

It is my belief that no one should be hurting or tired on a regular basis. We may get used to our headaches, indigestion, aching bodies, low energy in the afternoons, bad moods, anxiety, and sleepless nights, but these are all signs your body is out of balance and these imbalances can be improved through changes in diet, exercise, and stress levels. I want to support you in understanding your body and making changes that make you feel good for the rest of your life!

Will you tell me to eat weird food and deny myself?

You may explore foods that are new to you but the goal of Sprout Wellbeing coaching and cooking classes is to explore what works for you in your life without depriving you or isolating you from your friends because you are the weird "health nut". We hope to build a community around healthy living so that when we embark on our healthy living quest we are brought closer to our community rather isolated from our friends and family.



A different approach
I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected. Does stress at your job or in your relationship cause you to overeat? Does lack of sleep or low energy prevent you from exercising? As we work together, we look at how all parts of your life affect your health as a whole.

A health coach (or health counselor) is a wellness guide and supportive mentor. Together, we’ll work to achieve your goals in areas such as weight management, food cravings, sleep and energy. Through working with me, you’ll develop a deeper understanding of the foods and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health.

Bio-individuality
The concept of bio-individuality is that each person has her or his own food and lifestyle needs. So, when the experts say, “dairy is good for you” or “fat is unhealthy,” it doesn’t apply to everyone. One person’s food is another person’s poison, and that’s why fad diets tend to fail in the long run. Working on the principle of bio-individuality, I’ll support you in making positive changes that are based on your unique needs, lifestyle, personal preferences, and background. Instead of prescribing one fix for all people, I use a personalized, holistic approach that is based on your needs.


Everything is food
We are not only fed by food but by other factors in our lives. Healthy relationships, a fulfilling career, regular physical activity and a spiritual practice are essential forms of nourishment. When these “primary foods” are balanced, what you eat becomes secondary.

Integrative Nutrition Pyramid
The Integrative Nutrition food pyramid focuses on nourishing food and lifestyle choices. Our wellness pyramid emphasizes the importance of high quality vegetables, fruits, complex carbohydrates, proteins, healthy fats and water. To complete the picture, the pyramid is surrounded with lifestyle factors that create optimal heath: relationship, career, physical activity and spirituality.


What is Pilates? 
Click here for more about the amazing benefits of pilates
Click here for the Pilates class schedule in Pullman
Click here for the Pilates class schedule in Moscow

What is boot camp in the park? 

I have invited our community to try out free boot camp workouts in the park during the first 2 weeks of September. This is to judge interest in these types of classes so I know if I should find an indoor location to hold classes when it gets colds. So come show your support if you would like these classes to be available in the future!

Tired of lifting weights? Looking for a fun, social way to get a challenging workout? Want to get your resistance training and aerobic workouts done at the same time? Sign up for Boot Camp in the Park provided by Sprout Wellbeing, LLC.

Where: Sunnyside Park, Pullman
When: Thursdays 9/9 and 9/16 from 5:30-6:30 PM, (note time change from previous flyers!!)
            Sundays 9/5 and 9/12  6:15-7:00 pm (note time change from previous flyers!!)



Please make sure to RSVP at www.sproutwellbeing.org or call 510-501-2618. Class times may change depending on RSVP's. Are their class times that would work better for you? Let me know! Do you live in Moscow and would like classes in moscow? Let me know!

If you have other questions not included in the FAQs, please contact me at sproutwellbeing@gmail.com