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Resources

Health Education Programs and Classes

The Healthy Living classes and programs listed below can help you become a more active partner in managing, maintaining, and improving your health. We offer on-site workshops and support groups, personalized coaching by phone, as well as online programs, tools, and information – all designed to help you move more, stress less, eat better, and be healthy at every stage of life. Take advantage of these resources and start working toward your personal wellness goals. For more information, please call 415-444-2173 (San Rafael and Novato) or 707-765-3485 (Petaluma)

Resources:

A. Connecting to Health Education
B. Chronic Conditions Management
C. Diabetes Management
D. Flexibility and Movement
E. Heart Health
F. Mental and Emotional Health
G. Parenting and Children’s Health
H. Pregnancy to Newborn
I. Senior Health
J. Smoking Cessation
K. Support Groups
L. Weight Management
M. Women’s Health
N. Life Care Planning
O. Clases en Espanol

A. Connecting to Health Education

Health Education Centers

Let our Health Education Centers in San Rafael and Petaluma be the first stop on your path to good health. Our experienced staff is here to help you:

  • Find information, skills, and Healthy Living programs to help you learn about specific health conditions and review what you can do to prevent major diseases like type 2 diabetes, heart disease, stroke, and cancer.
  • Take full advantage of My Doctor Online at kp.org/mydoctor, a resource created by our physicians.
  • Activate your kp.org account and download our mobile apps which let you email your doctor, make routine appointments, refill prescriptions, review your electronic health record, and check most lab results 24/7.
  • Take a photo for your electronic medical record so you can receive more personal care.

In San Rafael, you will also be able to:

  • Browse a vast collection of online health resources and view specialized videos using our iPads
  • Have your weight, height, body mass index, and body fat percentage calculated with our new Biomeasure scale.
  • Have your resting metabolic rate (RMR) tested to help you understand your body’s unique nutrition and physical fitness needs (call 415-444-2811 for an appointment; $50 members; $75 nonmembers).

Location of Health Education Centers:

  • San Rafael (Terra Linda) Health Education Center
    Location: 99 Montecillo Road, Medical Office Building 1, 3rd floor,
    opposite Outpatient Pharmacy
    Phone Number: 415-444-2173
  • Petaluma Health Education Center
    Location: 3900 Lakeville Hwy, Medical Office Building 1,
    1st floor, next to Pharmacy
    Phone Number: 707-765-3485

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B. Chronic Conditions Management

Understanding Your Asthma: For Adults

Learn how to identify and avoid things that trigger your asthma flare-ups.  Learn about the different types of asthma medications and how and when to use them effectively to help prevent and relieve symptoms. Please bring your asthma medications, peak flow meter, and Aero Chamber spacer to the workshop.
Members only.

This is a covered benefit for members.

Location: Novato
Sessions: One session
Registration: 415-444-2433

Cancer Nutrition

Learn simple strategies for eating healthy during treatment and tips for managing nutrition-related side effects. We will review helpful resources and leave time for questions.
Members only; support persons welcome.

No class fee.

Location: San Rafael and Petaluma
Sessions: One session
Registration: 415-444-2173 (San Rafael) or 707-765-3485 (Petaluma)

Healthy Kidneys Class

This class provides information on how your kidneys work, how to keep them healthy, and how to manage kidney disease. You’ll also learn nutrition and lifestyle tips.
Members only.

No class fee.

Location: Novato
Sessions: One session
Registration: 415-899-7880.

TMJ Temporomandibular Joint Disorder

Learn more about TMJ disorder, including prevention, treatment options (including self-treatment), and symptom relief.
Members only.

No class fee.

Location: San Rafael
Sessions: One session
Registration: 415-444-2173.

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C. Diabetes Management

Prediabetes

Learn how to help prevent or delay the onset of type 2 diabetes by eating well and exercising. These healthy lifestyle changes will help you take charge of your health to reduce your risk of diabetes and its complications. This class is also offered as a single-session online class (call for details).
Members only.

This is a covered benefit for members.

Location: San Rafael and Petaluma
Sessions: One session
Registration: Call 415-444-2173 (San Rafael) or 707-765-3485 (Petaluma).

Online registration is available for this class at kp.org/appointments.

Diabetes Basics

Feel better and be active and healthy be learning the basics of managing your type 2 diabetes. Explore the five key areas of type 2 diabetes management: healthy eating, exercise, monitoring your blood sugar levels, proper use of medication, and managing stress. Please bring your blood glucose monitor to class.
Members only. Available in Spanish in Downtown San Rafael, Novato, and Petaluma.

This is a covered benefit for members.

Location: San Rafael, Novato, and Petaluma
Sessions: One session
Registration: Call 415-444-2173 (San Rafael/Novato) or 707-765-3485 (Petaluma).
For information in Spanish: 415-492-6544.

Online registration is available for this class at kp.org/appointments.

Healthy Eating with Diabetes

In this advanced class, get tips on planning meals, counting carbs, and reading food labels. Learn new ways to prepare your favorite foods as well as how to enjoy eating out healthfully.
Members only.

This is a covered benefit for members.

Location: San Rafael and Petaluma
Sessions: One session
Registration: 415-444-2173 (San Rafael) or 707-765-3485 (Petaluma).

Healthy Habits with Diabetes

Every action you take to control your diabetes – big or small – is a step in the right direction. In this class, we give you tips on how to establish healthy habits using goal planning and peer support.
Members only.

This is a covered benefit for members.

Location: San Rafael and Petaluma
Sessions: One session
Registration: 415-444-2173 (San Rafael) or 707-765-3485 (Petaluma).

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D. Flexibility and Movement

The Feldenkrais® Method

Feldenkrais® – a unique approach to movement therapy—can help you relieve pain and tension. This class focuses on gentle movements, flexibility, balance, and breathing.
Open to the community.

$80 members; $96 nonmembers.

Location: San Rafael and Petaluma
Sessions: Eight sessions
Registration: 415-444-4818 (San Rafael) or 707-769-9472 (Petaluma).

Qigong Tai Chi

The Chinese practice of tai chi combines steady, flowing movements and deep breathing to promote flexibility, circulation, and balance. It may also help reduce stress, pain, and other symptoms of ongoing conditions. People of all ages and fitness levels are welcome to participate.
Open to the community.

$32 members; $44 nonmembers.

Location: San Rafael
Sessions: Four sessions
Registration: 415-444-4645.

Wisdom Healing Qi Gong

This class uses a combination of movement, stillness, visualization, meditation, breath control, and conscious intention to cultivate energy for health, well-being, and self-healing. Qi gong is believed to promote longevity and inner peace.
Open to the community.

$44 members; $60 nonmembers.

Location: San Rafael
Sessions: Three sessions
Registration: 415-444-4645.

Yoga Therapy

Yoga can soothe your mind, help you gain flexibility, and increase your strength. The gentle, soothing poses in this class are helpful for beginning or experienced yoga students, older adults, and people with chronic pain or illness.
Open to the community.

$80 members

Location: San Rafael
Sessions: Eight sessions
Registration: Call the Stress Management Center of Marin 415-461-2288

Yoga Pilates

This special course combines the flexibility and breath work of yoga with the deep abdominal strengthening of Pilates.
Open to the community.

$80 members

Location: San Rafael
Sessions: Eight sessions
Registration: Call the Stress Management Center of Marin 415-461-2288

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E. Heart Health

Living Heart-Healthy

Want to reduce your risk for heart attack and stroke? Living Heart-Healthy can help keep you doing the things that are most important to you by exploring ways to lower your cardiovascular risk, teaching you how to take your own blood pressure at home, and sharing tips on how to choose a change and make it work for your life.
Members only.

This is a covered benefit for members.

Location: San Rafael and Petaluma
Sessions: One session
Registration: 415-444-2173 (San Rafael) or 707-765-3485 (Petaluma).

Living Better with Heart Failure

Heart failure can be managed. Join us and discover how you can feel better each day through self-management, exercise, and healthy eating.
Members only.

This is a covered benefit for members.

Location: San Rafael
Sessions: One session
Registration: 1-866-454-4918.

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F. Mental and Emotional Health

Assertiveness Training

Learn practical skills to develop self-confidence and improve communication skills in personal and professional relationships. Participants will have the opportunity to share experiences and practice the techniques they are taught in class.
Open to the community.

$100 members; $200 nonmembers.

Location: San Rafael
Sessions: Six sessions
Registration: 415-444-2811.

Chemical Dependency Services

In this series, discuss origins of substance abuse and dependence, medical effects and other consequences of drug and alcohol use, family and relationship dynamics surrounding chemical dependency, and a practical approach to treatment of addiction.
Members only.

No class fee.

Location: San Rafael and Petaluma
Sessions: 12 sessions
Registration: 415-491-3000.

Couples Communication Series

The heart of a healthy relationship is good communication. Learn ways to bring up difficult topics, reduce defensiveness, and understand each other’s perspective. This series is designed for couples in committed relationships.
Open to the community.

$100 members; $200 nonmembers.

Location: San Rafael and Petaluma
Sessions: Six sessions
Registration: 415-444-2811 (San Rafael) or 707-765-3485 (Petaluma).

Improving Your Sleep Series

Want to fall asleep quicker, sleep more soundly, and awaken feeling more refreshed? Learn how nighttime habits and thinking patterns affect your sleep and how to change them. This class does not address medical conditions that interfere with sleep.
Open to the community.

No class fee for members; $100 nonmembers.

Location: San Rafael, Novato, and Petaluma
Sessions: Five sessions
Registration: 415-444-2173 (San Rafael and Novato) or 707-765-3485 (Petaluma).

Managing Anger Series

When anger causes problems with family, friends, or colleagues, we can help. Learn to identify anger triggers, develop communication skills, and practice new ways to respond.
This series does not satisfy the court-ordered treatment required for domestic violence.
Open to the community.

$100 members; $200 nonmembers.

Location: Novato
Sessions: Eight sessions
Registration: 415-444-2811.

Managing Depression Series

Depression is common, real, and treatable. In this series, you will learn about depression as well as ways to manage your symptoms. We will help you learn to challenge negative thoughts and add more pleasant activities to your life. You’ll also learn techniques to relax and approach your life with mindfulness.
Open to the community.

This is a covered benefit for members; $100 nonmembers.

Location: San Rafael and Petaluma
Sessions: Six sessions
Registration: 415-444-2811 (San Rafael) or 707-765-3485 (Petaluma).

Managing Your Stress

Enjoy life more. Emotions, thoughts, and behaviors can affect your health. Learn to recognize the sources of stress in your life, manage stress related symptoms and illnesses, develop healthy lifestyle habits, and take better care of yourself.
Open to the community.

This is a covered benefit for members; $100 nonmembers.

Location: San Rafael and Petaluma
Sessions: Six sessions
Registration: 415-444-2173 (San Rafael) or 707-765-3485 (Petaluma).

Mindfulness-based Stress Reduction

Meditation can be helpful for dealing with stress, chronic pain, hypertension, depression, difficulty sleeping, and other issues. This class provides instruction on mindfulness meditation, meditative movement, and body-awareness exercises.
Open to the community.

$125 members; $250 nonmembers.

Location: San Rafael
Sessions: Nine sessions
Registration: 415-444-2811.

Pathways to Emotional Wellness

Daily life can bring many stressors and affect your wellness. In this class, we’ll help you identify your sources of stress and learn simple techniques to help you relax, deal with anxiety, and the symptoms of depression. We’ll also provide an overview of available resources. Members only. Available in Spanish in Downtown San Rafael

This is a covered benefit for members.

Location: San Rafael and Petaluma
Sessions: One session
Registration: 415-444-2173 (San Rafael) or 707-765-3485 (Petaluma).

Understanding Anxiety

In this series, you’ll learn to identify what triggers anxiety for you as well as ways to manage your symptoms. We’ll help you explore your thoughts and learn to approach instead of avoid what you fear. You’ll also learn techniques to relax, reduce your response to triggers, and approach your anxiety with mindfulness.
Open to the community.

No class fee for members; $100 nonmembers.

Location: San Rafael and Petaluma
Sessions: Six sessions
Registration: 415-444-2811 (San Rafael) or 707-765-3485 (Petaluma).

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G. Parenting and Children’s Health

ADD/ADHD Parent Workshop

This workshop is designed for parents of children 4 to 10 who have been diagnosed with ADD or ADHD. Develop skills to help your child understand the relationship between his or her behavior and its consequences.
Open to the community.

$40 members; $60 nonmembers.

Location: San Rafael
Sessions: Five sessions
Registration: 415-444-2173.

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H. Pregnancy to Newborn and Postpartum

Breastfeeding

Breastfeeding offers many health benefits for you and your baby. Learn how to position your baby for optimal nursing, how to tell if your baby is getting enough milk, and ways to prevent and overcome common breastfeeding discomforts and challenges.
Members only.

This is a covered benefit for members.

Location: San Rafael and Petaluma
Sessions: One session
Registration: 415-444-2173 (San Rafael) or 707-765-3485 (Petaluma)

Preparing for Childbirth

Few events are more exciting than the birth of your baby. Get prepared by learning what to expect before, during, and after delivery. Practice breathing and relaxation techniques to ease labor and delivery and understand your options for managing labor and using a birthing coach for support. Bring pillows or a mat as some of the exercises are performed on the floor. Early registration is recommended. Take this class during the last three months of pregnancy.
Members only.

No class fee.

Location: San Rafael and Petaluma
Sessions: Two sessions (two weekday evening classes) or one session (one Saturday class)
Registration: 415-444-2173 (San Rafael) or 707-765-3485 (Petaluma)

Newborn Care

Wouldn’t it be nice if babies came with instruction manuals? In this class, we’ll teach you the information and skills you need to feel confident about caring for your newborn. We’ll cover topics such as feeding, bathing, diapering, and when to call your physician.
Members only.

This is a covered benefit for members.

Location: San Rafael and Petaluma
Sessions: One session
Registration: 415-444-2811 (San Rafael) or 707-765-3485 (Petaluma)

Baby and Me

Meet other parents to exchange information in a supportive environment and discuss topics such as breastfeeding, feeding your baby, infant health and safety, responding to your baby’s cues, maintaining a healthy relationship with your partner, sleep, returning to work, and more. Also, get one-on-one and group support and help for breastfeeding from one of our lactation specialists and have a chance to weigh your baby.
Members only.

No class fee.

Location: Petaluma Medical Offices, 3900 Lakeville Highway, MOB 1, Conference Room A.
Sessions: Ongoing. Thursdays, 10 – 11:30 a.m.
Registration: Drop-in, no pre-registration necessary. Call 707-765-3485 for more information.

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I. Senior Health

Caring for Loved Ones with Memory Loss

This group is designed to help caregivers of those with memory loss or dementia. Discussion topics include management strategies, legal issues, and community resources related to these conditions.
Open to the community.

No class fee.

Sessions: Three sessions
Locations and registration: 415-492-6520

Life Care Planning for Adults over 75 or with Advanced Illness

This is a facilitated conversation with a specially trained licensed staff member. This appointment helps you to define, examine, and communicate your wishes, expectations and goals about your health goals and health care. We may complete a “Treatment Preference” document or a POLST, depending on your wishes. You may also update or complete your Advance Health Care Directive during this visit as well. We invite you and your family members to participate.
Members only.

No copay or fee.

Location: San Rafael and Petaluma
Appointments: One session (follow up as needed)
Registration: 1-866-454-4918

Preventing Falls at Home

Most falls are preventable. In this class, you’ll learn about common causes of falls in and around the home and how to make specific changes to improve your safety and balance and reduce your risk of falling. Family members and caregivers are encouraged to attend.
Members only.

No class fee.

Location: San Rafael and Petaluma
Sessions: One session
Registration: 415-444-2962 (San Rafael) or 707-765-3666 (Petaluma)

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J. Smoking Cessation

Freedom from Tobacco

Declare your freedom and join our tobacco-cessation program. Learn about the nature of nicotine addiction, developing a personal quit plan and coping with withdrawal, and how optional medications can increase your success at quitting.
Open to the community.

This is a covered benefit for members; no fee for nonmembers.

Location: San Rafael and Petaluma
Sessions: Six sessions
Registration: 415-444-2173 (San Rafael) or 707-765-3960 (Petaluma)

Online registration is available for this class at kp.org/appointments.

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K. Support Groups

Breast Cancer Support Group

If you are living with breast cancer, you can connect with others to gain knowledge and receive support. You can also discover ways to successfully manage and live with breast cancer.
Open to the community.

No class fee.

Location: San Rafael
Sessions: Ongoing
Registration: 415-444-2496

Breast Cancer Survivorship Group

If you have completed treatment for breast cancer, come join other survivors and receive support as you experience life after breast cancer treatment.
Open to the community.

No class fee.

Location: San Rafael
Sessions: Ongoing
Registration: 415-444-2496

Cancer Support Group

If you or someone you love is living with cancer of any kind, attend this support group to connect with others and share your feelings and experiences.
Open to the community.

No class fee.

Location: Downtown San Rafael
Sessions: Ongoing
Registration: 415-444-2570

Diabetes Technology User Group

If you’re using an insulin pump or continuous glucose monitor, come join us to learn and share your experiences. This group meets six times a year for education and support.
Open to the community.

No class fee.

Information: Call 415-444-4742 for information or to join our email list.

Managing Your Moods During Pregnancy and Postpartum

Meet with new and expecting moms to discuss challenging moods and get support for unexpected responses to motherhood.
Members only; babies welcome up to one year of age.

No class fee.

Location: Petaluma
Sessions: Ongoing
Registration: 707-765-3774

Nicotine Anonymous

Find support and recovery from nicotine addiction using the 12 steps adapted from Alcoholics Anonymous. This group is also for those enrolled in other cessation programs or using nicotine withdrawal aids.
Open to the community.

No class fee.

Location: San Rafael
Sessions: Ongoing
Registration: 415-995-1938

Stroke Support

A monthly support group for stroke survivors and caregivers to help support each other and rediscover our abilities together.
Members only.

No class fee.

Location: San Rafael
Sessions: Ongoing
Registration: 415-444-4812

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L. Weight Management

Wellness Coaching for Weight

A personal health coach can help you create—and stick with—a plan for reaching your weight management goals. You and your coach talk one-on-one by phone, when it’s convenient for you. Schedule your appointment online at kp.org/mydoctor/wellnesscoaching or by calling 1-866-251-4514.

Healthy Weight Series

Discover the confidence and skills you need to reach and maintain a healthy weight. Topics include healthy eating for weight loss, making physical activity a part of your daily life, building a strong support network, and coping with stress. This class is also offered as a six-week online program (call for details). Open to the community.

No class fee for members; $150 for nonmembers.

Location: San Rafael, Novato, and Petaluma
Sessions: Six sessions
Registration: 415-444-2173 (San Rafael and Novato) or 707-765-3485 (Petaluma)

Online registration is available for this class at kp.org/appointments.

Resting Metabolic Rate (RMR) Testing

 Your metabolism might affect your efforts to lose weight. Come take a simple resting metabolic rate test and learn how many calories you need to eat to lose weight and maintain health. A health educator will help you use your test results to set individual goals and discuss effective ways to help you achieve those goals.
Open to the community.

$50 members; $75 for nonmembers.

Location: San Rafael and Petaluma
Sessions: One session
Registration: Call 415-444-2173.

Medical Weight Management

If you have at least 40 pounds to lose, this program can help you make positive, lasting changes to improve your health, increase your energy, and help you live life to the fullest. The long-term program features low-calorie meal replacements, monitoring by a team of Kaiser Permanente medical professionals, and weekly health classes/support sessions. Join us for a free, one-hour information session to find out more.
Open to the community.

No fee for orientation session; program fees discussed at orientation.

Information: Call 415-492-6333 or go to kphealthyweight.com for orientation dates and times.

Services described here are provided on a fee-for-service basis. These services are not provided or covered by Kaiser Foundation Health Plan, Inc. (Health Plan), and you are financially responsible to pay for them. Clinical services are provided by providers or contractors of The Permanente Medical Group, Inc. Results of services vary among patients and cannot be guaranteed. Health Plan and Kaiser Foundation Hospitals may receive compensation for providing facilities and/or other support in connection with these services. These services are not meant to replace any covered services under Health Plan. If you are a Health Plan member, please check your Evidence of Coverage.

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M. Women’s Health

Successful Bladder Control for Women

You have more control over your bladder than you think. Learn practical tips for calming urges and achieving better bladder control, including how making dietary changes, exercising your control muscles, and physically changing your position can decrease symptoms. Learn about a range of available behavioral and medical treatment options and have your questions answered. Members only.

No class fee.

Location: San Rafael and Petaluma
Sessions: One session
Registration: 415-444-2173 (San Rafael) or 707-765-3485 (Petaluma)

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N. Life Care Planning

Life Care Planning for All Adults (Advance Health Care Directives)

Life care planning begins with choosing someone to speak on your behalf if you were ever unable to communicate for yourself. This class can assist you with selecting your health care agent and exploring your values and goals for care. You will also have an opportunity to complete an Advance Health Care Directive. If you have already selected a health care agent, bring him or her with you to the class. To get started now, visit kp.org/lifecareplan.
Open to the community.

No class fee.

Location: San Rafael, Novato and Petaluma
Sessions: One session
Registration: 866-454-4918

 

Life Care Planning for Adults over 75 or with Advanced Illness

This is a facilitated conversation with a specially trained licensed staff member. This appointment helps you to define, examine, and communicate your wishes, expectations and goals about your health goals and health care. We may complete a “Treatment Preference” document or a POLST, depending on your wishes. You may also update or complete your Advance Health Care Directive during this visit as well. We invite you and your family members to participate.
Members only.

No copay or fee.

Location: San Rafael and Petaluma
Appointments: One session (follow up as needed)
Registration: 866-454-4918

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O. Clases en Español

Si ha sido diagnosticado con diabetes, le ofrecemos una serie de 3 clases para el manejo de la diabetes tipo 2.

Lo básico sobre la diabetes

Usted podrá sentirse mejor, además de más activo y saludable, al aplicar lo básico del manejo de la diabetes tipo 2. En esta clase, nosotros le daremos un análisis general de las 5 áreas del manejo de la diabetes tipo 2: alimentación saludable, ejercicio, monitoreo de sus niveles de azúcar en la sangre, uso adecuado de los medicamentos y manejo de su estrés.

Coma bien con diabetes

Siéntase y aliméntese mejor con diabetes.  En esta clase, usted recibirá consejos para planificar sus comidas, contar los carbohidratos y leer las etiquetas de los alimentos. Aprenda nuevas maneras de preparar sus comidas favoritas y a disfrutar saludablemente lo que come fuera de casa. Con una planificación adecuada y opciones balanceadas, comer bien también puede resultar una delicia para el paladar.

Hábitos saludables con diabetes

Cada acción que usted emprenda para controlar su diabetes –grande o pequeña-, es un nuevo paso en el camino correcto. En esta clase, le daremos consejos para establecer hábitos saludables usando un planificador de metas y el apoyo de los demás.

Este es un beneficio cubierto para los miembros de Kaiser Permanente.

Ubicación: Downtown San Rafael y Petaluma
Sesiones: Tres clases de dos horas de duración
Inscripción: Llame al 415-444-2811 o inscríbase usando nuestro sitio web: kp.org/appointments

Caminos hacia una Buena Salud Emocional

La vida diaria le puede estresar y afectar su bienestar. En esta clase le ayudaremos a identificar sus fuentes de estrés y aprender técnicas simples para que se sienta más relajado, enfrente mejor la ansiedad y reduzca los síntomas de depresión. También le daremos un resumen de los recursos disponibles.
Para miembros y sus familiares.

Este es un beneficio cubierto para los miembros de Kaiser Permanente.

Ubicación: San Rafael
Sesiones: Una sola clase
Inscripción: Llame al 415-444-2811.

Si no puede asistir a una de nuestras clases y está interesado en recibir información en español, por favor llámenos al 415-492-6583.

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