November 2025 eNewsletter

Welcome Heather Rafferty, Certified Pilates Instructor!

Heather is our new Pilates Instructor! Heather has had a lifelong passion for movement and fitness. She has a BFA in Dance from Cornish College of the Arts and was originally certified to teach Pilates from the Physical Mind Institute in 1999 and recently renewed her certification through Balanced Body.

Heather found Pilates through her dance background and began her teaching career at the Pacific Northwest Ballet, running the strength and injury prevention program. She also later taught upwards of 25 classes per week at a Physical Therapy/Pilates studio, working mostly with clients rehabilitating from injury and specializing in treatment of progressive neurodegenerative diseases and chronic pain.

Heather loves to nerd out on alignment and help people gain strength, balance, and control, so we can all live our best lives outside of the gym. She loves to meet people wherever they are in their fitness, knowing we are all works in progress. Help us welcome Heather to our team, and come try a Pilates Reformer class with her.

November Pilates Special!

• Classes 5 days a week, with morning and evening classes
• Special $250 for a 10 pack or $160 for a 6 pack
• Check out our class schedule

Project You Challenge

November 24 – December 31

This holiday season it’s time to focus on YOU! Join us for extra motivation and support to feel good and thrive during the busiest time of year.

Sign up at Wellworks for you Login

Don’t have a Wellworks Account?

• TFHD Employees: Company ID 11727
• Community Members: Company ID 11890
• Click on “Challenges” under the Wellbeing Desktop and select “Activate” under the Project You Challenge.

This group coaching and educational program is designed to support women through the menopause transition. In six sessions, we will focus on nutrition, exercise, sleep, stress management, and preventative health to help you feel empowered, strong, and vibrant in midlife and beyond.

Program features:

• InBody assessment
• Weekly group coaching and education
• Nutrition education provided by a registered dietitian
• Exercise education provided by an exercise specialist
• Personalized action steps each week

This program is NOT about restriction, quick fixes, or fear-based health messaging. It’s about empowerment, evidence-based strategies, and real-life solutions to help you feel your best in midlife and beyond!

When: Mondays, 6 week series starts November 10^th, 5:15-6:30 pm
Cost: $150 for 6-week series
Location: Register to join virtually on Zoom

Navigating menopause can feel overwhelming, but you don’t have to do it alone. Tahoe Forest Wellness’s Menopause FREE Support Group is a safe space where women can share experiences, ask questions, and support each other. Whether you’re dealing with physical symptoms or the emotional changes of mid-life or want to better understand the journey, this group offers a compassionate community.

Open to women at all stages of menopause—whether you’re in perimenopause or post-menopausal—you’ll leave feeling empowered and connected. Led by Liz Schenk, Menopause Coaching Specialist.

When: Wednesday, November 19^th, 5:15-6:15 pm
Cost: FREE
Location: On Zoom

Did you know your brain begins to undergo changes up to 20 years before noticeable symptoms appear? While some factors are beyond our control, there are many impactful steps we can take to support and protect our brain health!

Learn how lifestyle habits can work together to boost memory, improve focus, and lower the risk of cognitive decline. Whether you want to preserve your brain health or support someone you love, this series will give you the tools and confidence to cultivate a sharp and resilient mind.

When: November 5^th, Wednesday 4-5:30 pm
Location: Eskridge Conference Room Tahoe Forest Hospital, 10121 Pine Avenue, Truckee
Cost: FREE

November theme: Food & Mood

Get out of your cooking rut and come get INSPIRED at our monthly Health Supportive Cooking Club. Each month, our Registered Dietitian Lisa Fligor, MS, RDN, LD will provide a fun and interactive cooking demo. You get to taste test and take home easy, healthy, and delicious recipes!

Pre-registration required.

When: Monday, November 24^th, 5:00-6:30 pm
Cost: $30
Location: Tahoe Forest Wellness

Call Tahoe Forest Wellness to schedule your program at (530) 587-3769.

See all of our current classes and programs

Ingredients:

• 2 teaspoons extra-virgin olive oil
• 1 onion, chopped
• 1 stalk celery, chopped
• 1 carrot, chopped
• 2 small red potatoes, cubed
• 1 teaspoon cumin
• Black pepper, 2 turns on a grinder
• 1 cup green split peas
• 4 cups water or vegetable stock
• 1 large bay leaf
• ½ cup fresh peas (frozen if fresh is unavailable)
• 1 tablespoon fresh dill or 1 teaspoon dried

Directions:

1. Heat oil in a medium soup pot. Add onions and sauté until they begin to soften.
2. Add celery, carrots, potatoes, cumin and pepper. Sauté 5-6 minutes.
3. Bring to a boil, lower heat and simmer for 1 ½ hours.
4. Add fresh peas and fresh dill; stir. Continue cooking for a few minutes until the peas are tender. Soup is ready to serve.

Prep Time: 1 hour 45 min. Makes 4 servings.
Recipe Source: “Feed the Whole Family” by Cynthia Lair

Community Events & Programs

Walk-in Flu and Covid Vaccines

Tahoe Forest Health System is offering Flu and Covid vaccines for established patients only. Adults and children 6 months and older.

When: Fridays 4 pm-7 pm November 16^th
Where: Tahoe Forest Pediatrics
10956 Donner Pass Road, Suite 310, Truckee