19th Annual Healthy Living
Retreat for Women
Get away to spectacular Fallen Leaf Lake, May 16-19, 2013 for a fun, educational and restorative weekend with Stanford and Bay Area health experts, who will share the latest on women's wellness. Join us for a hike or sail, or simply kick back with a glass of wine. Presented by the Stanford University School of Medicine and Stanford Health Improvement Program.
Spring 2013 Program
- Keynote Lectures
- Hands On Workshops
- Movement Options
- Fitness Testing and Departure Workshop
- Wednesday Arrival Workshop
Sex and Gender Differences in the Human Brain and Behavior: a 2013 Earthly Perspective on Venus and Mars
Do reported differences in female and male brains arise from biology, socio-cultural (gender) roles that affect brain development, or the interaction of woman & man-made cultures on human biology? Do sex and/or gender differences in emotions, behavior, and cognitive abilities arise from differences in the brain, hormones, and/or the social environment, from birth to old age? Many questions will be answered and (hopefully) the rest will be fun to explore on a Friday morning in May!
Marcia Stefanick, PhD
Bone Health Throughout the Years
Dr. Welle will discuss the importance of building and maintaining bone health to remain active and healthy at all stages in your life.
Motivating & Sustaining Health Behavior Change
The daily decisions we make impact our health and wellbeing. Dr. Prochaska will present on the science and practice of health behavior change with key strategies for personal self-improvement and for supporting change in others.
Judith (Jodi) Prochaska
Workshops are offered twice concurrently, so participants choose two of the four to attend.
Alzheimer's in a Nutshell ... and How to be a Caregiver without Going NUTS!
Dr. Lee will give an overview of Alzheimer's disease and related dementias, including status of diagnosis and treatment options. You will learn about healthy caregiving for individuals with Alzheimer's, including a caregiver toolkit.
Can You Hear Me Now? What To Do If You Have or Think You Have a Hearing Loss
In this workshop Valerie will share in depth answers to the following questions: Understanding your hearing — What is "normal"? Preserving your hearing - what is possible and what is on the horizon? Five signs you may have a hearing loss and what to do about it. What to do if you (or someone you love) has a hearing loss and what are the perils of denial.
Valerie R. Saul
The Wisdom of Beauty
Beauty opens the door to creativity, wisdom, and healing. Beauty renews, inspires, and delights us. This workshop gently invites us to slow down, listen to our senses and our souls, and nurture the beauty inside and around us. We will explore how and where we each find and make beauty. Simple creative practices offered in a nonjudgmental environment allow us to invite more beauty into our daily lives and reclaim our own relationship to beauty. Tools you will use in the workshop include silence and conversation, writing and drawing.
J. Ruth Gendler
Feeling Bad and Don't Know Why? Find Out How Food Sensitivities Could Keep you From Healing.
Do you suffer from chronic weight gain, joint/muscle pain, chronic fatigue, chronic sinus congestion, constipation or brain fog? These and many other chronic symptoms may be your body's response to certain foods. Many people suffer from sensitivities to foods such as wheat, gluten, dairy, soy, preservatives and coloring. Nicole will walk you through the steps of a metabolic detoxification and elimination diet to optimize your health and potentially identify your specific food sensitivities.
Why Does Your Back Hurt?
In this workshop you will learn what you do on a daily basis to make your back tight, sore, or painful, and what we, as a culture, are doing that is injuring our backs and our joints (neck shoulders, hips, knees and feet). During the workshop you will learn back relief "secrets" that almost no one knows, and experience changes which result in an immediate improvement in how your back feels. You will receive a few simple, reliable guidelines to take home and continue to unravel your pain and tension and problem solve when your back hurts. These guidelines will also make you taller and look thinner as you decompress your spine and joints. After this workshop you will never look back...
Partner Shiatsu for the neck, shoulders and back
Shiatsu is a Japanese form of bodywork, which uses the thumbs, palms and knuckles and elbows to apply pressure to the meridians of the body, creating flow of the chi and relieving stress. You will learn precise techniques for relieving stress in the neck, shoulders and upper back through observation, practice and coaching on your technique.
Developing functional strength without weights
This workshop will include exercises to improve balance, muscle strength, bone density and overall quality of life. Multiple intensity level exercises will be offered without requiring equipment. Attendees will have an opportunity to set goals to incorporate the exercises into their daily lives.
In this introductory class, you'll learn the basics of around-the-waist hooping plus movements and tricks that tone and strengthen the entire body, focus the mind and lift the spirits! Whether you're 18 or 80, hooping is easy to learn and provides remarkable health benefits. Hooping is an excellent form of exercise that burns more than 400 calories per hour. Best of all, it's an incredibly fun way to get moving, get fit and get happy!
Jennifer's Pilates class focuses on the basics and how to get the most out of each exercise in the safest way possible. Beginners and advanced participants will be sure to get a great workout. Appropriate for any skill level.
Kristin has a passion for helping people improve the quality and enjoyment of their life through movement, meditation and breath practice. Kristin's classes offer a safe venue to counteract the stresses of daily life and aging.
Lisa will take you through a stretch class that will leave you feeling as though you've had a massage. You'll use breath and mindfulness to lengthen and strengthen your body leaving both body and spirit relaxed.
Fitness Testing/ Body Composition Screening
A health & fitness coach will lead you one-on-one through the testing in a supportive, encouraging environment. At the end you will review results with your fitness coach and create a plan to make health behavior changes to meet your goals. If you have prior assessment results, you can compare current and past results.
Taking Your Action Plan Home
At this end of the retreat interactive session, Joyce will help you make your plan to put the information you learned into action when you return home.
Living in Gratitude
What would happen if you made gratitude and self-kindness a focus of your day? Find out by joining our workshop, which integrates research findings, conversation, and powerful practices to transform stress and anxiety into greater well-being, happiness and health. Participants will leave refreshed, relaxed and energized to begin the adventure of the Healthy living Retreat.
The Healthy Living Retreat for Women is affiliated with the Stanford Alumni Association (SAA). Applications are accepted from all interested parties, though Stanford alumnae have first priority; all applications are ranked by postmark. Additionally, SAA members receive a $100 discount.
|SAA Member Rate*||Nonmember Rate|
If you're interested in becoming a member, please visit our membership page.
The Thursday, May 16 — Sunday, May 19 retreat package includes:
• Three nights' lodging in a private bedroom with shared bath
• Healthy menus from our chef's inspired and delicious repertoire
• On-site recreation
• Lectures and workshops
• Daily movement and relaxation sessions
• Body composition screening and fitness testing
• Program binder that includes lecture and workshop materials plus healthy recipes
• Specially designed Healthy Living Retreat gift
If you wish to arrive early on Wednesday, May 15, please add $205 to the rates listed above. This optional pre-retreat date covers your lodging, three meals, Thursday morning workshop and recreational facilities. This is an opportunity to acclimate and enjoy Sierra Camp before the regular program begins.
Please note that rates do not include taxes on lodging and meals.
• Simple yet comfortable accommodations in Sierra Camp's lakefront cabins and lodge
• Private bedroom with shared bath
• Linens, towels and daily housekeeping are provided
• Attend with your favorite women: cabin assignments are based on requests. If you do not request a cabin mate, we will assign one.
Reservations require a $100 nonrefundable deposit with your reservation form. We accept checks only, and they should be made payable to "SAA Sierra Programs, LLC". Balance is due by April 18.
Payments will be refunded, less $100, only if we receive written notice of cancellation before April 18. No refunds for cancellations will be made after April 18. The cancellation policy also applies to Wednesday reservations.
It's not just lectures and workshops! Join us for:
- Early morning meditation, Pilates, yoga and tai chi!
- Paddle boarding, kayaking and guided hikes
- Star-gazing cruises
- So much more!
“The talks were excellent and I learned quite a bit. I had fun kayaking, doing Zumba, hula hooping, and fly fishing. The location is beautiful, the food was delicious, and the fitness evaluation is very useful — what's not to like!”
Connect with the Healthy Living Retreat Group
Coordinate carpooling to Stanford Sierra Camp, and afterward, share memories/photos and discuss retreat topics with fellow attendees
Contact Merril Guzman at
or send an email