Walnut Creek, CA January 2026

Reset, Restore, Reimagine

H E A LTH + W E LLN E S S

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LIFESTYLE LETTER

Finding Balance in the New Year The holidays have come and gone—the gatherings, the bustle, the joyful chaos. Now, as the calendar turns, there’s something restorative about the quiet that follows. Our nights and weekends are no longer overbooked with events, and while the weather outside can feel cold, rainy, and a little bleak, this slower pace brings its own kind of routine. It’s a time to reset and recharge.

Thus, this time of year invites reflection. Whether it’s setting fresh goals, committing to healthier habits, or seeking more balance, the new year offers an opportunity to start fresh. Some embrace “Dry January” while others begin a new fitness routine. Many of us find ourselves focusing more intentionally on our long-term health.

Here in the East Bay, we’re fortunate to live in a community with access to remarkable health and wellness resources—right at our doorstep. From advanced medical practices to restorative therapies, local experts are leading the way in modern care, and we’ll introduce you to some of them in this issue.

We feature Dr. Barry Rotman of Banner Peak Health, whose innovative approach to concierge medicine—what he calls Concierge Medicine 2.0—is redefining personalized healthcare. Dr. Amela Hozic also introduces us to the power of peptides and how they’re shaping new paths to wellness.

As we spotlight these practitioners and their insights, we hope they inspire you to explore what feeling your best can look like in the months ahead.

Here’s to a year of feeling our best—body, mind, and spirit—and to embracing all the ways our community supports that journey.

Warmly,

January 2026 PUBLISHER

Laurel Kellam laurel.kellam@citylifestyle.com E D I TO R

Hemananthani Sivanandam hema.sivanandam@citylifestyle.com AC C O U N T M AN AG E R

McKenzie Walleshauser mckenzie.walleshauser@citylifestyle.com CONTRIBUTING WRITERS

Samantha Durbin, Crystal Long, Ryan Phillips C O N T R I B U T I N G P H OTO G R AP H E R

Simone Rotman

Corporate Team CEO Steven Schowengerdt President Matthew Perry COO David Stetler CRO Jamie Pentz CoS Janeane Thompson AD DESIGNER Rachel Kolich LAYOUT DESIGNER Meredith Wilson

LAUREL KELLAM, PUBLISHER @ W A L N U T C R E E KC I T Y L I F E S T Y L E

QUALITY CONTROL SPECIALIST Hannah Leimkuhler

Learn how to start your own publication at citylifestyle.com//franchise.

Proverbs 3:5-6 Walnut Creek City Lifestyle™ is published monthly by Lifestyle Publications LLC. It is distributed via the US Postal Service to some of the Walnut Creek area’s most affluent neighborhoods. Articles and advertisements do not necessarily reflect Lifestyle

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L I F E ST Y LE LE T T E R

Publications’ opinions. No portion of this magazine may be reproduced in any form without written consent. Lifestyle Publications does not assume responsibility for statements made by advertisers or editorial contributors. Information in Walnut Creek City Lifestyle™ is gathered from sources considered to be reliable, but the accuracy of all information cannot be guaranteed.

The Subaru Love Promise Subaru and Diablo Subaru of Walnut Creek believe in making a positive impact on the communities in which we live and work.

Through the five core pillars - Environment, Health, Education, Pets and Community - we aim to create change in the areas we and our owners care about the most.

Hosting an onsite adoption In honor of Earth day, and with Joybound People & with the help from Arbor Pets to help shelter Day Foundation, we will be animals find their forever gifting and planting 100 home. trees.

Partnering with AdoptAClassroom.Org to adopt 10 classrooms at Ygnacio Valley High School and donate 10 Classroom kits.

Working with Boys & Girls Clubs of Silicon Valley-Rocketship Futuro Academy to provide new high quality coats to children in need.

With the help from Leukemia and Lymphoma Society, we are bringing warmth and comfort to patients by donating blankets and care kits to aid during treatment.

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inside the issue JANUARY 20 2 6 | HEA LT H & W EL L N ES S

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Featured

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Concierge Medicine 2.0

Inside Dr. Barry Rotman’s Vision for Optimal Living

Blade and Light International

The Nonprofit Training Doctors Worldwide in Mohs Surgery—and Saving Lives

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Snoring or Sleep Apnea Keeping You Up at Night?

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Look Younger, Live Longer

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New Non-Invasive Treatments Are Helping Patients Sleep Better

Dr. Amela Hozic Redefines Beauty and Longevity

20 On the Cover

Departments

Let's welcome the new year with habits to strengthen your body and moments that nurture your soul.

This year, choose wellness — one joyful, intentional step at a time.

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Lifestyle Letter

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City Scene

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Trend Setter HEALTH + WELLNESS

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Giving Back LIFE + CULTURE

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Healthy Lifestyle WELLNESS

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Expert Help STYLE + BEAUTY

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Money Matters FINANCE + LEGAL SERVICES

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Mental Wellbeing SPORTS + RECREATION

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Eat Right WELLNESS

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Events

Photography: Stock Photo

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JANUARY 2026

city scene WHERE NEIGHBORS CAN SEE AND BE SEEN

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1-10: The 2025 Always Dream Annual Gala, hosted by Kristi Yamaguchi and her team, raised $721,000 to support children’s literacy and family engagement in California and Hawaii.

Photography by Joseph Driste Photography

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C I T Y SC E N E

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city scene CONTINUED

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11-14: The 2025 Always Dream Annual Gala, hosted by Kristi Yamaguchi and her team, raised $721,000 to support children’s literacy and family engagement in California and Hawaii.

Photography by Joseph Driste Photography

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CONCIERGE MEDICINE 2.0 12

T R E N D SE T T E R | HEALTH + WE LLN E SS

ARTICLE BY RYAN PHILLIPS | PHOTOGRAPHY BY SIMONE ROTMAN

INSIDE DR. BARRY ROTMAN’S VISION FOR OPTIMAL LIVING

What if your doctor’s goal wasn’t just to keep you from getting sick, but to help you feel your absolute best?

This question sits in the heart of Dr. Barry Rotman’s vision. Rotman, founder of Banner Peak Health, believes medicine is undergoing its most exciting transformation, shifting from a model of disease management to one of human optimization.

As a physician for over 35 years, Rotman grew disillusioned with the constraints of traditional, insurance-driven healthcare.

In 2007, he founded his own concierge practice to reclaim the patient-doctor relationship, the first step towards what he now calls “Concierge Medicine 2.0.”

“What I like about the job right now is basically creativity and newness,” Rotman explains. “I feel like I could be intellectually leading in what we do with technology and the kind of care we provide for patients.”

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This is embodied in the “Outperform” program, a philosophy that shatters the conventional belief that health is merely the absence of illness.

The program’s potential is rooted in its funding model. Because Banner Peak Health is funded by patients, not insurance companies, it is freed from the diagnostic codes that tether traditional care to disease.

“He who pays the piper, picks the tune,” says Rotman. “With that funding model, we can get rid of all those constraints and really focus on what are the health care needs of the patients.”

Outperform focuses on optimizing a patient’s potential across eight key pillars, including metabolic health and community engagement.

A key tool is the “Metric Driven Empowerment Cycle,” enabling patients to become active participants in their own health.

“The classic (one) that we use is something called the continuous glucose monitor,” Rotman says.

He explains that the monitor reveals how a favorite dessert

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T R E N D SE T T E R | HEALTH + WE LLN E SS

affected his blood sugar, depending on the timing – a level of personalized insight unavailable in a standard appointment.

This approach is central to the “Fit Aging” pillar, where the practice utilizes tools such as the InBody scanner to analyze body composition.

“The concept of weight is passe,” Rotman notes. “The more muscle mass and strength you bring to the aging process, the more successful you will be.”

This enables the team at Banner Peak Health to diagnose and treat age-related muscle loss, a condition frequently overlooked in traditional care.

The practice also uses groundbreaking screening tools, such as the Galleri blood test, which can detect more than 50 types of cancer.

“It’s beyond a game changer,” Rotman says.

Although it is relatively new and not yet covered by insurance, Rotman believes in providing “the level of care you would want for yourself or your family.”

This commitment is clear from the start, where patients undergo a comprehensive 90-minute intake, followed by a collaboratively designed action plan.

Rotman acknowledges that this in-depth, time-intensive process is a “one-way street.”

“Once you have experienced this, you will never be able to go back,” he says.

Now, as part of a multi-physician group, Rotman sees this collaborative spirit as the true strength of modern concierge care.

He is energized by blending the best of traditional medicine with new technology, all to help patients not just live longer, but to live better.

For Rotman, the most exciting part of his job is building a future, one where healthcare is a creative and empowering partnership, dedicated to helping every patient outperform their own expectations.

Visit: Bannerpeakhealth.com/

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Blade and Light International The Nonprofit Training Doctors Worldwide in Mohs Surgery—and Saving Lives

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G IV IN G BAC K | L I FE + C ULT U RE

What happens when a doctor with a passion for healing also carries a passport stamped with a love for global impact?

In the case of Dr. Hayes Gladstone, that blend sparked a movement—one that now provides life-saving skin cancer surgeries to patients around the world who would otherwise go without.

Gladstone, a board-certified dermatologist and the founder of Gladstone Clinic, established Blade and Light International together with Dr. Murad Alam in 2003.

The non-profit organization is dedicated to providing Mohs surgery for skin cancer and educating medical practitioners on the procedure in underserved regions of the world.

Developed in 1936 by surgeon Frederic Mohs, it is a procedure used to treat skin cancer.

Mayo Clinic defines Mohs surgery as removing thin layers of skin.

“Each thin layer is looked at closely for signs of cancer. The process keeps going until there are no signs of cancer.”

Prior to medical school, Gladstone graduated with a degree in international relations and was even an award-winning photojournalist and sports editor.

“Before I went to medical school, I wanted to make sure I eventually tried to marry both medicine and some aspect of international relations,” says Gladstone.

Inspired by his medical school advisor—a plastic surgeon who frequently traveled abroad to repair cleft lips and palates—and by his early work with Operation Smile, Gladstone teamed up with Alam to launch Blade and Light.

“Blade obviously represents the scalpel. Light means a few things, but in our case, it meant lasers,” explains Gladstone.

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From there, the nonprofit grew into a global effort, reaching about 16 to 18 countries. Gladstone usually brings a team consisting of around six to eight Mohs surgeons, a nurse or two, and some technicians.

The surgeons from the team teach dermatologists and plastic surgeons in these countries the ins and outs of performing Mohs surgery.

“Usually, on the first day, we will give all these lectures on Mohs surgery and reconstruction. And then the next several days after that, we’ll do the surgeries,” says Gladstone.

Partnership with the hosts in countries they visit is essential, he says.

“I mean, we obviously are doing the surgery and teaching them (the hosts) and collaborating with them, but a lot of it depends on them,” he says, “You really find out in other countries how amazingly gracious and hospitable they are and that they want to learn.”

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Over the years, the team from Blade and Light have gone on many volunteer missions in the Philippines, Chile, Romania, Costa Rica, Columbia, Greece, South Africa and Vietnam.

Gladstone says the team usually reviews photos of potential patients with advanced skin cancers. They then treat the patients on-site, working with the local doctors and demonstrating Mohs surgery techniques.

The surgeries are performed pro bono for patients who would otherwise be unable to get them.

“Usually we’ll go to places where there isn’t Mohs surgery or occasionally there’s one Mohs surgeon in the entire country, many times, none,” says Gladstone. “So we’re introducing it and also teaching them so they can start their own Mohs surgery units.”

Two years ago, that mission became a reality as Gladstone and his team helped a medical center in New Delhi, India.

“They didn’t have a Mohs unit. So we taught them how to do that. And they started a Mohs surgery unit and have actually been pretty successful in the last 18 months or so,” he notes.

For more information, visit Blade and Light International at Bladelight.org

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G IV IN G BAC K | L I FE + C ULT U RE

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SNORING OR SLEEP APNEA KEEPING YOU Up at Night?

NEW NON-INVASIVE TREATMENTS ARE HELPING PATIENTS SLEEP BETTER ARTICLE BY COLISEUM DENTAL WALNUT CREEK

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H EA LT H Y LIF E ST Y LE | WE LLN E SS

For many adults, snoring is more than just a nighttime annoyance. It can be the first sign of a deeper issue like obstructive sleep apnea, a condition that disrupts breathing during sleep and can lead to fatigue, headaches, and even serious health problems over time.

Fortunately, new treatment options are making it easier than ever to address these concerns without the need for uncomfortable devices or invasive procedures.

At Coliseum Dental Walnut Creek, Dr. Scott Pope is helping patients sleep more soundly using modern, patient-friendly approaches to snoring and sleep apnea. His practice offers solutions designed to be effective, comfortable, and tailored to each person’s needs.

One of the most exciting advancements is Solea Sleep.

This simple, in-office procedure uses gentle laser energy to firm and tighten the soft palate, which is often the source of snoring. The entire process takes only a few minutes and requires no anesthesia, cutting, or downtime.

“Solea Sleep is ideal for patients who are looking for relief without the discomfort of surgery,” says Pope. “Most people notice a significant improvement after just one visit.”

By reducing the vibrations that cause snoring, this treatment helps both the patient and their partner enjoy quieter, more restful nights.

For individuals diagnosed with mild to moderate sleep apnea, Pope also offers oral appliance therapy. These custom-made devices are worn during sleep and work by gently repositioning the jaw to keep the airway open.

Unlike traditional CPAP machines, oral appliances are silent, portable, and easy to use. They are especially helpful for patients who travel frequently or struggle with the bulk and noise of standard sleep apnea devices.

“Many patients are surprised by how much better they feel once they start sleeping through the night,” Pope explains.

“The right solution can make a real difference in your daily energy and long-term health.”

At Coliseum Dental Walnut Creek, every patient receives a personalized treatment plan tailored to their specific symptoms, diagnosis, and lifestyle. Whether you are dealing with loud snoring or have been told you stop breathing during the night, the first step is a consultation.

“Sleep affects everything from your heart health to your mood,” Pope says. “If snoring or sleep apnea is keeping you from feeling your best, we’re here to help.”

Visit: Coliseumdentalwc.com/

“The right solution can make a real difference in your daily energy and long-term health.”

— Dr. Scott Pope

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Look Younger,

Live Longer When you have a calling to do something, you find a way or the way finds you. That’s how board-certified physician Dr. Amela Hozic found herself with a thriving private practice in Walnut Creek: Éllevi Medical Center for Aesthetics.

“I have wanted to help people since I was 6 years old,” says Hozic. “I never thought about being anything other than a doctor, helping people on the inside and outside.”

Originally a family medicine physician, Hozic’s aesthetics and longevity medicine

Photo courtesy of Dr. Amela Hozic

practice focuses on overall health and improving the quality and length of life.

Our conversation begins with peptides. I’m thinking of the collagen peptides I add to my coffee and the growth serum I hope will help elongate my eyelashes.

She’s talking about injectable peptides for health reasons, like gaining muscle and burning fat.

“Systemic peptides can help repair tissues, burn fat, reduce inflammation, boost the immune system, and help sleep,” she continues. “Peptides are one tool in my longevity medicine toolbox.”

While her Instagram profile lists Hozic as a “Bay Area injector,” she has been a physician since 2015.

She moved to the Bay Area after the heat in Arizona prompted her to relocate, and she began working at a teaching hospital as a family medicine doctor.

While in Arizona, she developed an interest in injectables, personally and professionally. After seeing obvious and unattractive filler results in Arizona, she knew “there had to be a way to achieve better results.”

She sought out extensive training in Los Angeles and beyond, investing time and money, and attending conferences and one-on-one lessons with the best.

Her goal was to learn how to provide the most natural, undetectable results.

Her clients looked “refreshed and more confident,” and friends told their friends about her. She opened her own clinic in 2024.

Hozic’s secret sauce has two ingredients: technique and a global approach.

“I focus on skin health first and injectables second,” she says. “I make sure to not just treat one area; I want to make sure to treat the whole face as appropriate.”

Regenerative skin treatments are au courant.

For example, microneedling injects brightening ingredients or peptides. Her consultations are unique in that they focus on overall health, including lifestyle recommendations –a holistic approach to beauty.

Dr. Amela Hozic Redefines Beauty and Longevity ARTICLE BY SAMANTHA DURBIN PHOTOGRAPHY BY SIMONE ROTMAN

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EXP E RT H E LP | STYL E + BE AU T Y

It’s a more elevated experience at Éllevi.

“We’re results-driven and results take time,” says Hozic.

“I remind my clients this is a journey, not a destination.”

Hozic’s “whole face” approach also applies to her longevity medicine practice, where she looks at lifestyle factors when integrating proactive medicine.

She doesn’t believe in simply putting Band-Aids on issues.

“The goal is to add more years to life, but also health to years,” says Hozic, whose passion is focused on identifying root causes and reducing the likelihood of future disease.

“You want to optimize the decades you have left,” she tells me. “What we do now influences our 60s and 70s.”

For example, advanced diagnostics can check biomarkers that can identify risk before the disease manifests.

You can integrate lifestyle changes now, starting with nutrition, sleep, and exercise - with a focus on strength training to preserve or build muscle mass.

According to Hozic, there are three primary indicators of long-term health and longevity: muscle mass; grip strength, which correlates strongly with overall lifespan; and VO2 Max, a measure of cardiovascular fitness.

“I never thought about being anything other than a doctor, helping people on the inside and outside.”

“Mindset is everything,” says Hozic. “We’re not just checking BMI. Think more about body recomposition over weight loss.”

Working with Hozic goes beyond what your doctor would test for. It’s taking charge of your health using evidence-based medicine.

Hozic’s longevity consultations are 60-90 minutes long and include initial lab work for $750. Aesthetics are concierge-style by appointment.

Visit: Ellevibeauty.com

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new year, new wealth.

A Financial Health Checklist for Retirees and Professionals As we welcome a new year filled with hope for better health, it’s worth asking: What does being healthy truly mean? In the age of artificial intelligence, I posed the question to my chatbot of choice, Gemini, which replied: “Health is a state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity.” A thoughtful definition—yet noticeably missing one essential pillar: financial well-being. It deserves a seat at the table.

The blueprint for financial health varies significantly depending on whether you are accumulating wealth or drawing from it. Here are the three main considerations—and a simple checklist—for each group:

1. THE RETIRED INVESTOR: SUSTAINING YOUR FINANCIAL LONGEVITY.

A normal and natural change typically occurs for retirees as the focus shifts from wealth accumulation to preservation, income generation, and legacy. The main consideration may evolve to ensuring your portfolio can weather market storms while providing reliable, tax-efficient income for decades.

Now is a good time to review the following:

ARTICLE BY JOHN J. GARDNER

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• Optimize Income – Strategize your cash flow from all your income sources (social security, pensions, rental income, and portfolio dividend or interest) to effectively achieve high, tax-efficient income. Cash flow and tax analysis tools can be used to optimize portfolios.

• Reassess Estate Plan – Ensure your will, trusts, and beneficiaries are up to date and align with your current wishes, particularly after any major life event. Understand the tax implications of your specific estate plan, especially concerning recent legislation changes.

• Reduce Risk – Be diversified. Overconcentration in one or two investments can be a great way to accumulate wealth. However, I believe the key to wealth preservation is diversification.

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2. THE WORKING PROFESSIONAL: MAXIMIZING GROWTH AND PROTECTION.

For those still working, generating earned income, the game plan is about efficient accumulation, smart risk management, and tax optimization.

Here are three considerations: • Maximize Tax-Advantage Savings – Max out! Ensure you are contributing the maximum allowable to your 401(k), IRA, or other tax-deferred or exempt vehicles. Self-employed? Fund your SEP (or Individual 401(k)) with all allowed.

• Manage Debt – Review all forms of debt, particularly mortgages or business loans. Evaluate whether using current low interest rates or strategic leverage would better deploy cash toward higher-return investments.

• Evaluate Insurance – Revisit your life and disability insurance coverage to ensure they align with your increased net worth and family needs. Ensure all business interests are protected with key-person insurance and appropriate buy-sell agreements.

Think of your wealth as a sophisticated ecosystem; it needs regular checkups, preventative care, and specialized attention to thrive.

This January, let’s resolve to secure the financial vitality that underpins your affluent life and make 2026 a completely healthy new year.

John Gardner is the founder and principal of Blackhawk Wealth Advisors, an independent investment advisory firm based in Danville. Visit: Blackhawkwealthadvisors.com/

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CAN I ARTICLE AND PHOTOGRAPHY

BY SAMANTHA DURBIN

Kick

IT?

KickHouse: The friendliest fighter gym in Walnut Creek I was a walking fireball around this time last year. I had recently separated from my husband and moved back to the East Bay with my kids after a two-year stint living in Santa Barbara (we had previously lived in Martinez).

Having grown up in Oakland, my village was in the Bay Area.

After the move, the accumulated anger, not just at my ex-husband, but at life, was intense.

And anger is not an emotion I’m comfortable sitting with because I consider myself an optimist, a creative problem-solver, an adaptable adult who has lived and traveled to many places, always finding my footing.

But when one of life’s biggest curveballs, i.e., divorce, pulls the rug out from under your feet, it can make you very, very mad.

I knew the healthiest way to navigate this angry phase was to draw on my self-care toolbox as much as possible.

It was hard to focus on my well-being with all the emotional overwhelm and supporting my kids, who were also grieving.

But whenever anger crept in, my heart raced and my jaw clenched. I needed to get it out of my body, I wanted to scream, I needed to punch something.

Scrolling Instagram one day, the algorithm nabbed me yet again when I saw an ad for a kickboxing gym in Walnut Creek.

Kickboxing had worked wonders for releasing angst decades before, not to mention it’s an awesome full-body workout. I wondered if it would do the same in my 40s.

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With a mix of cardio, HIIT, strength training, mobility, and kickboxing classes, KickHouse promises its classes are for all fitness levels.

With eight different class types to choose from, I signed up for my first free class called “Classic Kick.”

A text message appeared telling me to arrive 30 minutes before class to meet with “my coach” and get prepared.

Walking past the gym’s windows outside, I saw large, white leather punching bags staggered around an open gym format.

Nervous and excited, I was welcomed by a couple of smiling faces, one of whom was my coach, who provided me with a pair of rental gloves and a heart monitor to wear during class.

I told him about my kickboxing history: Tae Bo classes in my teens, and a boxing gym in Venice Beach in my 30s. He showed me some basic techniques that refreshed my memory.

He explained that KickHouse’s style was based on Muay Thai, incorporating elements of kickboxing.

I’d expected to be intimidated, but everyone who rolled into the studio seemed happy, and I thought to myself, these people are even friendlier than my fellow yogis and Pilates enthusiasts.

After I found my bag, I looked up and saw my initials on the overhead screen connected to my heart monitor.

I was in the green zone. Upbeat music in full throttle, my coach announced go time with cheerleader enthusiasm.

Punch, kick, repeat. I quickly got into it. My pulse accelerated, not from emotional stress, but because I was jabbing and roundhousing

Photo by Natalia Hayden

with glee. Sweat formed on my face while fighter instinct took over. It was me, a bag, and my anger swirling around in throbbing energy.

We’d pause and do intervals of squats, push-ups, burpees, all those tough moves I disliked but knew were necessary.

Endorphins worked their mood magic, and I smiled after my coach joked around, entertaining and encouraging us.

A glance at the heart monitor screen, and I was in the orange zone. I was breathing rapidly, but not struggling. After what I’d been through, I could handle the heat and grit.

It was power drill time, and I ripped into the bag, remembering bad-*ss Hilary Swank in the film Million Dollar Baby.

My warrior emerged. The mama goddess was back.

And then I imagined the source of all my pent-up stress—that visualization was all it took to push me into the red zone.

“No matter what life throws at us, we will get through it,” KickHouse says on its website.

‘“NO MATTER WHAT LIFE THROWS AT US, WE WILL GET THROUGH IT,’ KICKHOUSE SAYS ON ITS WEBSITE.”

"My warrior emerged.

The mama goddess was back," said Samantha.

The class ended sooner than expected, and my pulse eased back into the green with a 5-minute stretching session at the end. I lingered, stretched more, and my coach came over and gave me the kudos I craved.

It was tough and fun, a full-body workout for the mind, body, and spirit—my favorite kind of class. I signed up for a membership, and for the following months, I would kick it with my newfound fighter family.

My body changed along with my mood; I’d shed some pounds, and I felt stronger. I was calmer and confident.

I did a lot of other personal growth work in between KickHouse classes, but whenever I felt the anger bubble up in my body, I knew where to go.

Kickhousestudio.com/kickhouse-walnut-creek

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W H AT TO E AT BEFORE, DURING AND AFTER YO U R W O R KO U T: Fuel Smarter, Feel Stronger, Recover Faster.

ARTICLE BY RACHEL GARGANO

Whether you’re heading out for a quick beach run or hitting the gym, nutrition plays a powerful role in how you perform and recover. You need the right fuel at the right time to have efficiency.

Here are some science-backed answers to your most common questions about workout fueling.

WHAT SHOULD I EAT IF I ONLY HAVE 15 MINUTES BEFORE A WORKOUT?

When time is tight, easy-to-digest carbohydrates are the best options.

Quick carbs give your muscles fast fuel without weighing you down. Some of the best options would be pretzels or saltines, crackers, a low-fiber granola bar, an applesauce pouch, or a small slice of toast with honey.

Avoid high-fat foods, such as nuts, cheese, and avocado, as well as high-fiber foods like beans and raw vegetables, which can cause digestive issues like cramping or stomach heaviness during workouts.

HOW MUCH PROTEIN SHOULD I EAT AFTER A WORKOUT?

It depends on the type of training.

After endurance workouts (such as running, swimming, or cycling), you should focus on consuming carbs

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and protein to replenish your energy stores. The ideal ratio is 3:1 carbs to protein. Some examples include two slices of whole-grain bread and two ounces of tuna; a large banana with string cheese; 10 ounces of chocolate milk; one cup of grapes; and one-third cup of cottage cheese, or recovery drinks made in a 3:1 ratio.

After strength training, protein is the primary nutrient for rebuilding muscle.

Aim for 15-30 grams of protein within 1-2 hours after your training session.

Try having a protein smoothie, three eggs, a chicken wrap, or Greek yogurt with granola.

WHAT ARE THE BEST OPTIONS FOR VEGAN OR DAIRY-FREE ATHLETES?

It’s absolutely possible to fuel performance on a fully plant-based diet, no animal products required. Build your carbs around nutrient-dense whole grains, such as quinoa, oats, buckwheat, spelt, wild rice, and brown rice pasta. For busy days, a quality greens powder can be a helpful way to fill small micronutrient gaps, used as a complement to whole foods rather than a replacement.

Top vegan proteins: • Tofu, tempeh, edamame • Hemp seeds, chia seeds

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• Lentils, beans, chickpeas • Soy milk, pea protein shakes For optimal results, combine grains and legumes for stronger muscle recovery.

WHAT FOODS CAUSE CRAMPS OR FATIGUE DURING WORKOUTS?

Avoid high-fat foods, such as fried or fast foods, avocado-heavy meals, large servings of nuts or nut butter, or cheese, about 1–2 hours before training, as they can slow digestion and redirect blood flow away from your muscles. This can cause stomach cramps, bloating, and fatigue.

DO WOMEN NEED DIFFERENT FUELING STRATEGIES THAN MEN?

Generally, women require slightly less total fuel than men due to their smaller body size. Active women who train intensely may need just as much, or even more, fuel. These requirements vary by age, hormones, muscle mass, and training load.

Get personalized guidance from a sports dietitian to ensure balanced energy, strength gains, and hormonal health.

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HOW DO I BALANCE “CLEAN EATING” AND PERFORMANCE?

For a balance and clean eating, follow the 80/20 rule: • 80%: Whole foods—fruits, veggies, lean proteins, grains, beans • 20%: Performance fuels—sports drinks, gels, energy bars Clean eating is great, but don’t be afraid of carbs or convenience snacks when training hard. Additionally, you can start forming habits that significantly enhance your energy levels, such as consistently eating meals and taking a pre-workout snack every time.

You can also follow some expert tips to maintain a balanced diet while engaging in your activities. For starters, avoid some common mistakes made by beach athletes in nutrition, such as going low-carb and skipping recovery meals.

Carbohydrates play a crucial role in our bodies, providing energy for muscles. Consuming carbohydrates after physical activity is crucial for glycogen replenishment, as research indicates that carbohydrate intake is the primary factor influencing glycogen resynthesis

Photo provided by Rachel Gargano

“When it comes to high-level exercise, it is essential to maintain a balanced diet and take care of your body.” required for repeated exercise. It is also necessary to combine carbohydrate consumption with protein intake, since carbohydrates alone are insufficient. You can achieve that by having meals within 45 minutes after training.

When it comes to high-level exercise, it is essential to maintain a balanced diet and take care of your body. This means recovery and eating the right food. Carbs fuel your muscles, and protein builds and repairs. In the meantime, hydration plays a crucial role in endurance, and timing matters just as much as quality.

Rachel Gargano is the chief registered dietitian at Live it Up. With nearly 20 years of experience under her belt, Gargano is a nutrition expert dedicated to helping people achieve their wellness goals and understand the impact of food on their health.

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JANUARY 2026

events A SELECTION OF UPCOMING LO C A L E V E N T S

JANUARY 1ST

Garden of D’Lights at Ruth Bancroft Garden Ruth Bancroft Garden & Nursery, 1552 Bancroft Road, Walnut Creek | 5:30 PM Watch The Ruth Bancroft Garden glowin-the-dark at Garden of D’Lights in this annual holiday light show that transforms the botanical garden filled with thousands of lights, sculptures, and lasers. It’s a perfect evening out for the whole family and the dogs. The event runs through January 11th, with three timed entries: 5:30 p.m., 6:30 p.m., and 7:30 p.m.

JANUARY 9 TH

Colin Mochrie & Brad Sherwood: Asking for Trouble Lesher Center for the Arts, 1601 Civic Drive, Walnut Creek | 7:30 PM

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Get ready for an evening of laughter as Colin Mochrie and Brad Sherwood, the dynamic duo from TV’s Whose Line is it Anyway?, take the stage in a one-night-only live show.

JANUARY 28TH

Take It To The Limit A Tribute to the Eagles Lesher Center for the Arts, 1601 Civic Drive, Walnut Creek | 7:30 PM If you love the Eagles, then you will enjoy this Eagles tribute, “Take It To The Limit,” from Vancouver, as it returns to Walnut Creek. Get ready for an unforgettable night of live music as some of Canada’s most talented musicians and vocalists bring to life your favourite Eagles hits, including classics like “Hotel California,” “Heartache Tonight,” and more!

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