YOGATES CANCELLED 12/29 at 10am

CLASS CANCELLED

 

Yogates with Rana has been cancelled for Tuesday 12/29 at 10am

Call Nautilus in Sausalito at 415-331-3020 for the status of the Thursday 12/31 class.

 

 

Tips for Traveling Abroad

 

For detailed information about steps you can take to ensure a safe trip, see How to Have a Safe Trip.  Meanwhile, here are some quick tips to make your travel easier and safer:  

• Register so the State Department can better assist you in an emergency:  Register your travel plans  with the State Department through a free online service at https://travelregistration.state.gov.  This will help us contact you if there is a family emergency in the U.S., or if there is a crisis where you are traveling.  In accordance with the Privacy Act, information on your welfare and whereabouts will not be released to others without your express authorization.
• Sign passport, and fill in the emergency information:  Make sure you have a signed, valid passport, and a visa, if required, and fill in the emergency information page of your passport.
• Leave copies of itinerary and passport data page:  Leave copies of your itinerary, passport data page and visas with family or friends, so you can be contacted in case of an emergency.
• Check your overseas medical insurance coverage:  Ask your medical insurance company if your policy applies overseas, and if it covers emergency expenses such as medical evacuation.  If it does not, consider supplemental insurance.
• Familiarize yourself with local conditions and laws:   While in a foreign country, you are subject to its laws.  The State Department web site at http://travel.state.gov/travel/cis_pa_tw/cis/cis_1765.html has useful safety and other information about the countries you will visit. 
• Take precautions to avoid being a target of crime:  To avoid being a target of crime, do not wear conspicuous clothing or jewelry and do not carry excessive amounts of money.  Also, do not leave unattended luggage in public areas and do not accept packages from strangers.
• Contact us in an emergency: Consular personnel at U.S. Embassies and Consulates abroad and in the U.S. are available 24 hours a day, 7 days a week, to provide emergency assistance to U.S. citizens.  Contact information for U.S. Embassies and Consulates appears on the Bureau of Consular Affairs website at http://travel.state.gov.  Also note that the Office of Overseas Citizen Services in the State Department’s Bureau of Consular Affairs may be reached for assistance with emergencies at 1-888-407-4747, if calling from the U.S. or Canada, or 202-501-4444, if calling from overseas. 

New Years Hours

Sausalito Club -

12/31 – New Years Eve – 5:30am – 5:00pm

1/1 – New Years Day – CLOSED

 

Novato Club -

12/31 – New Years Eve – 5:30am – 5:00pm

1/1 – New Years Day – CLOSED

 

1/2 – 7am – 7pm – REGULAR HOURS FOR BOTH CLUBS

Taco Bell Drive Thru Diet Offers Tasty Menus

December 28th, 2009 – 8:28 pm ICT by GD -

By Ranjan Bhaduri
Dec.28, (THAINDIAN NEWS) People resort to various ways to shed excess flab from their body. In order to achieve the much envied hour glass figure many fat men and women hit the gyms and take in slimming pills. However, a lot of the obese population follow various types of weight loss regimes or diets. Some diets require the followers to avoid certain foods while some others require them to exercise along with eating what is offered. The success rate of such diets vary from one person to another. The Taco Bell Drive Thru Diet has become quite popular in recent times. Christine Dougherty has played a role behind its popularity.

As per the claims of Christine Dougherty, she was able to shed off 54 pounds of flab after switching to Taco Bell Drive Thru Diet. She revealed that she chose menus from Taco Bell and meals consisting of 1250 calories. However, she also added that she managed to shed the weight by selecting the right ingredients from its menu. It seems that Taco Bell is jumping on the bandwagon of food brands and restaurant chains that convince people that it is possible to shed excess weight by eating what they want in recommended combination.

The menu choices offered by Taco bell include burrito supremes, chicken soft tacos, bean burritos etc. They are quite tasty and Taco’s offerings are relatively more flexible than that of Subway. The website of Taco Bell stresses on the importance of exercise and eating healthy for gaining a trimmer figure. Total fat and calorie intake plays a vital role behind weight loss.

Read more: http://www.thaindian.com/newsportal/lifestyle/taco-bell-drive-thru-diet-offers-tasty-menus_100295805.html#ixzz0azjXle1n

Kettlebells in Novato – 2/6 – 11am – 2pm

Seamstress

I am a professional seamstress offering a large collection of handcrafted holiday gift items for sale in my studio this weekend.  100% cotton napkins and wine bags (made from tapestry, cotton and linen fabrics) all in gorgeous prints & themes that includewine country designs, golf, horseback riding, florals, geometrics, retro, cooking, music, Easter, Mardi Gras, 4th of July, lots of Christmas prints and so much more.  Also included the collection are reversible aprons, generous in size, silk sachets filled with lavender buds, tote bags, stocking stuffers that include wine corkscrew embroidered pouches, gorgeous cork wreaths & tissue holders.  Put together a gift bag of wine in a bag, a set of napkins, corkscrew and you’ve got a great gift.  Reasonable prices on everything.

If you’re out and about this weekend, please drop by:

3020 Bridgeway (north end of Sausalito ), in the building across the patio from Nautilus of Marin.  My studio is across the walkway from Traveller’s Mailbag.

Hours: Saturday 11 – 6 and Sunday 12 – 5

Call for directions or if you need other information:  415.686.8032

Carla Pollard

Seamstress by the Bay

Holiday Class Schedule Changes – Sausalito

Hatha Flow Yoga – 12/17 at 6:30pm – Talei is Demo Instructor

Kripalu – 12/22 6:30pm – Helen is Demo Instructor

Body by Design – 12/23 Noon – Rana – Cardio Dance

Hips Don’t Lie – 12/23 5pm – Cancelled

Propel Pilates – 12/23 5:30pm – TBA

Zumba/Step it Up – 12/24 5:30pm – Cancelled (Club Closed)

12/25 – All Classes Cancelled (Club Closed)

Body By Design – 12/26 9:30am – TBA

Step it Up – 12/27 8:20am – Cancelled

Hips Don’t Lie – 12/28 5:30pm – Cancelled

Core Elation – 12/28 5:30pm – Robert

Kripalu Yoga – 12/29 6:30pm – Monica is Demo Instructor

Body by Design – 12/30 Noon – Syndee

Hips Don’t Lie –  12/30 5pm – Cancelled

Propel Pilates – 12/30 5:30pm – Cancelled (Club Closed)

1/1 – All Classes Cancelled (Club Closed)

Step it Up – 1/3 8:20am – Michelle

Kripalu Yoga – 1/5 6:30pm – Leigh is Demo Instructor

Hatha Flow Yoga – 1/7 6:30pm – Cynthia is Demo Instructor

NOTE: Nautilus of Marin is seeking a replacement instructor for the Tuesday & Thursday evening (6:30pm) yoga classes. There will be a series of demo classes as indicated on the above schedule. Member feedback will be solicited and a final decision regarding the new instructor(s) will be based on what we hear from our members.

Tom Mayock – Beginning Ballet Jazz – January 2010

Visit: www.tommayock.com for more information

Holiday Hours

Sugar makes you fatter than fat. (Does)

Article & Info from the Kettlebell Instructor – Workshop at Nautilus in Novato 2/6-10 – 11am – 2pm

Reduce your intake of simple carbohydrates (sugars)

- Candy is pure sugar. Pure sugar spikes your insulin production. Excessive insulin in your blood stream is damaging to your arteries, thus leading to Coronary Artery Disease. And if that’s not scary enough, execss insulin is stored in your body as fat. The right amount of body fat is necessary for survival, but excess body fat suppresses your immune system, and makes you further prone to disease.

- Juice from concentrate is extremely sugar-rich.

- Even fresh fruit juice can contain too much sugar for people who are insulin-resistant.

- If you want to eat dessert-type foods, eat them late in the day after a meal of complex carbohydrates (vegetables) and/or proteins

- Do not consume simple carbohydrates early in the day. Do not ever eat sugar cereals, pancakes with syrup, or donuts for breakfast. Even non-sugar cereals are so processed that they’ll likely spike your insulin.

- Your body needs saturated fats, polyunsaturated fats, and super-unsaturated fats to survive and to be healthy. Your body can handle fats much better than it can handle sugars.

Concentrate on eating complex carbs and protein

- This means fresh fruits and vegetables, plus protein. These are the things your body was meant to consume. As you’ll read below, some people need to focus more on fruits, vegetables, and soy, whereas others need to focus more on vegetables and meat. Period.