Meet new CtW volunteer coordinator Sherry Fadely

Cycle the WAVE could not happen without the help of over 300 dedicated volunteers who help to produce the event each year.  And certainly one of the most vital roles we look to fill each year is Volunteer Coordinator . So we are very excited to announce and welcome long time WAVE supporter Sherry Fadely to the team this year in this important position…

Born and raised in Pennsylvania, I moved to Los Angeles in the mid-80’s to pursue a dream of music and movies. I managed to do both;sherry_1 from chartering private jets for rock musicians to a successful 16-year career in feature film production.

My affair with the Northwest began while filming the FREE WILLY movies here, and I ultimately moved to Bainbridge Island in 2000. It was there that I took my first volunteer steps, getting involved with several community organizations. It was also while living on Bainbridge that bike riding became part of my life. With a need to improve my overall physical condition, I started pedaling in a spin class, then bought a bike, and less than six months later finished STP … it was a life changing experience. I was hooked and haven’t stopped cycling since. Riding my bike is a freeing experience; it makes me feel independent, it is a good workout, provides an active way to spend time with friends or be on my own, and is a great way to enjoy the beautiful outdoors and be connected with the environment. I love exploring cities and vacation destinations from the seat of a bicycle and participating in organized events.

My first Cycle the WAVE experience was in 2010 and it, too, is memorable. The energy of all the women, many of whom were not “cyclists” and the sense of empowerment and accomplishment — it was palpable. I’ve returned almost every year since as a participant.

I moved to West Seattle six years ago, a move that opened up new opportunities and new friendships. Soon afterwards I started volunteering with the Major Taylor Project – a Cascade Bicycle Club youth development program. MTPs mission is not unlike CtW in that it integrates bicycling with healthy living, and creates a sense of empowerment, inclusion and an opportunity to expand views by riding a bike. As a volunteer with this program I’ve done STP six times, riding with the students participating in the MTP program.

With more flexibility in my schedule this year I decided it was a good time to give back to CtW rather than just ride, and I agreed to come on board by volunteering in a major role. Having a back ground in production and working with volunteers (most recently as an event producer at Seafair for two years) I hope my experience and enthusiasm will be a good addition to this team as the Volunteer Coordinator.

I’m very proud to be on board and look forward to working with everyone at CtW and getting to know the volunteers. I will also look to you, the volunteers, to help guide me over the next two months – so that this year’s event is successful and memorable for all involved.

If you are interested in helping Sherry on the team please email her or visit the WAVE Volunteer page to look for a suitable position; we have everything from pre-event to event day positions open.

“Talk About it Tuesdays” – a testimonial

Our fifth and final post in this series! Many thanks to this very brave volunteer for sharing her story. Through education and awareness, we hope to break the cycle of abuse. Spread the word…


“If we’re going to be together it’s gonna have to be this way.”

Warning: This testimony contains sexually explicit language.

I wish I would’ve known the red flags.

We started dating the day after I turned 15. At first I was really excited, and he would say things like, “Don’t you want to get married?” But then he started groping me in 10th grade geometry class.

On his 16th birthday he forced me to give him a blowjob. That was my first sexual encounter and I had a panic attack as a result. He thought rubbing my back and saying it was ok that he didn’t finish would fix the problem. There were many more forced, awkward sexual encounters. He would tell me, “You can go home now,” after we had sex, but I really just wanted to hang out.

I wasn’t allowed to be in the presence of any other guy while we were dating. He isolated me, and I had to lie to protect myself. When he found out, he told me he was going to have sex with an old friend of mine. “I have to hurt you in the way you hurt me,” he said.
I knew I had to leave him, but I didn’t know how. He was my only ride to class and he would force me to have sex with him before we left, saying “You owe me.”

He never hit me, but he left scars that will be with me for the rest of my life. Recognize the red flags and don’t be afraid to tell your family or friends [or, if you don’t feel safe with friends or family, there are resources and people available to help you]. Psychological, emotional, sexual, and financial abuse are not normal, and they leave deep scars.

In a healthy relationship, you may hear: “I value your input, what will make our relationship healthy for both of us?”

Follow this link if you or someone you know needs help to break the cycle of abuse:

*Permission granted to share this story*

SPU Honors Students of Project “Not All Bruises Are Physical”

Every year, SPU’s School of Health Sciences celebrates the accomplishments of their students at the program completion ceremonies. A select few are recognized for their outstanding achievements through special awards.

From the Praxis Summer 2016 Newsletter

Lillian Wald Award

Faculty are annually invited to nominate community health groups for the Lillian Wald Collaboration and Partnership with the Community Award. This award honors Lillian Wald (1867–1940), the founder of public health nursing. She was committed to provide nursing services to persons in need in her community.

The award is given to student groups that demonstrate a collaborative spirit, a willingness to engage in dialogue that promotes inclusivity of diverse perspectives, and a desire to understand and serve community needs. The projects were outstanding, meriting an unprecedented eight nominations. Two groups’ projects were so evenly matched, both were chosen for the award: Emergency Preparedness Plan and Health-related Resources for New Horizons Ministries Youth and Staff (in collaboration with New Horizons Ministries) and the Talk About It Tuesday media campaign (in collaboration with the WAVE Foundation).

The WAVE (Women Against Violence Everywhere) Foundation has a mission to educate, empower, and end domestic violence. The SPU student team worked to learn about the non-physical forms of intimate partner violence among high school and college students. Together with their agency partners at the foundation, the students developed a package of five social media-ready posts. These posts featured photographs and messaging depicting visible effects of physical abuse in intimate partner relationships and contrasting those with invisible effects of sexual, financial, emotional, and psychological abuse. Information was also included with links to assistance, further information, and descriptions of healthy relationships.

13350367_10154102948442400_6872052195255850343_oOne of the most powerful initial steps taken by the team was to find someone who had lived through such an experience and was willing to share her perspective. The tagline, “Not All Bruises Are Physical,” was developed and a series of media posts with powerful photographic images was designed.

The students demonstrated excellent collaboration with each other, the agency, and all those with whom they networked. This enthusiasm, creativity, and shared leadership resulted in an excellent product, with the first photo post in the series launched on social media on June 7.

Agency representative Elizabeth Salvo and SHS faculty member Heidi Monroe mentored the group: Mandie Allen, Katie Mack, Paige Shepperd, Sterling Tanner, Aaron Wolfe, and Kiley Zeitler. WAVE founder and board president Sharon Anderson accepted the award.

Congratulations to all of the award recipients in the School of Health Sciences!

Get Ready for the WAVE

With Coach Mary’s Tip of the Month!

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July 2016

Water, Water, Water!

Hydration can seem daunting this time of year.  What do I need? How much? Why?

With warmer weather and longer training days comes the greater need to actually focus on your hydration.  It isn’t good enough to grab a bottle of water, throw it on your bike and go. Depending on the length of your ride you might need to plan a stop to refill your bottles, maybe you focus on added hydration the day and night before a longer ride or event, and most would benefit from adding electrolytes to your bottles.  Most benefit from one bottle per hour you are riding in the sunshine.  Some need more and some need less.  More often than not, I see dehydrated athletes so err on the side of needing more than less.  It is far easier to drink a little every 10 minutes versus stopping for an hour to rehydrate and feel better mid-ride.

Electrolytes include; Potassium, Magnesium and Sodium – all things that our bodies need in order to function. The more we sweat the more we deplete these important electrolytes, the more important it is to add them back into our fuel during workouts and events.  If you choose to ride in the heat of the day for several hours and only drink water, you risk diluting the only electrolytes you have left in your body and that could cause severe cramping and more.

Some foods have these (banana, salty chips, etc), and you can add sodium in a pinch by purchasing organic sea salt and sprinkling some into your bottle at a nearby store.  However, the best way to go is with an additive that includes all three electrolytes.  I use Nuun tablets, not only because they are a great mix of electrolytes but they also include a flavor and natural sweeteners (monk fruit & stevia) versus sugar that can cause stomach issues for some.  They also come in a handy tube you can place in your back pocket or saddle bag.  Experiment with options and what works best for you.

For more inspiration, training and health tips – head over to Mary’s blog at www.!

JOIN Coach Mary this summer in one of her Cycle the WAVE Training Programs.

*Deadline to sign up for Beginning Program is July 8th and deadline for Advanced Sessions is July 23rd!  Don’t delay, grab your spot today!

June 2016

Moving Forward in the Direction of Your Dreams!

Now that you have your summer goal, it is time to get going! Share your goal with at least one other person or be vulnerable and post it in social media. The amazing positive pressure you get once you declare your goals and deadlines will catapult you towards the finish line. Let’s get started!

Whatever your goal, break it down into bite size chunks. Each larger goal contains many small goals. Once you identify them, you can get them on a calendar to create achievable deadlines. Whether you are working towards a physical, financial or other type of goal, you need to be clear about where you are today and where you will be by specific dates.

Don’t get hung up on the fine details and how much work needs to be accomplished. With each day and each milestone accomplished, you will move closer and closer to achieving your goal! Remember why you want to achieve your goal by posting it everywhere. When you know why, you are more often to push through a challenge, get up early on days you don’t feel up to it, and consistently choose actions that move you closer to versus further away from achieving your goals. What are you waiting for? Get out there and get going. Your best life is waiting!

For more inspiration, training and health tips – head over to Mary’s blog at!

JOIN Coach Mary this summer in one of her Cycle The Wave Training Programs.
*Deadline to sign up for Beginning Program is July 1st, and deadline for Advanced Sessions is July 15th!  Don’t delay, hold your spot today!

May 2016

Dream Big and set Goals for a Beautiful Summer!

This is the perfect time to sit down with pen and paper to map out your goals to get the most out our beautiful northwest summers. It is important to dream big and set goals that are a touch out of reach. When you do so it inspires you to work harder and be more specific about how you will achieve it. As I mention in Breathe Believe Become…“Setting goals is like using a GPS system: you can program it to lead you “somewhere beautiful,” but you won’t get there without the specific details of where you want to go. Without enough input, the navigation system might bring you to a neighborhood garden, but will it take you to an exotic beach? Not unless you set the coordinates.”

Whether you choose as your goal to ride a longer distance at Cycle The WAVE or another inspiring dream, make sure you write it down, post it everywhere, share it with friends and on social media if you really want the added inspiration. When we share our goals with others the positive pressure we receive gets us through the days when we do always want to do what we need to in order to achieve our goal! Dream Big!!

Action Steps:
Answer these questions for your best summer yet! What goal(s) will you achieve in the next 5 months? (Be specific.) On what day will you begin and complete your journey? What will you feel when you complete your goal? (ie…When I complete my goal it will make me feel confident and proud!) What will you need to do to accomplish this goal? (ie…Add miles to my training each week in order to be ready for the ride – If goal was to ride further at CTW this year.)

For more inspiration, training and health tips – head over to Mary’s blog at!

JOIN Coach Mary this summer in one of her Cycle The Wave Training Programs. Deadline to sign up for Beginning Program is 7/1 and Advanced Sessions is 7/15! Don’t delay, hold your spot today!

April 2016

“Springing” into the cycle season with the right attitude…

It is so important this time of year to not compare yourself to others. If you are new or newer to cycling, you can’t look at someone who has done it for years and ask “why do they already seem – ready to ride?!” Or if you are just ramping up your training, who knows, maybe they have been inside all winter on a bike trainer increasing strength. No matter what, know you are good enough, right where you are! As you move forward from today and enjoy building your rides and training, you too will get stronger and become faster. It all stems from remaining confident that you CAN and WILL be ready. Believe!

Action Step: Create a training Mantra. “I am Good ENOUGH!”, “I am Strong” or “I LOVE Hills!” can be fun. Whatever you NEED to hear, is best. This will keep you moving strong whenever you feel a little extra challenged. I repeat my mantra during any challenging workout or event. “I am Strong, I am Fast, I am Light, I Believe!” Now go create your own. One that will give you what you need to grow and have fun!

For more inspiration, training and health tips – head over to Mary’s blog at!

Or join Coach Mary for one of her Cycle The Wave Training programs this summer!