Upcoming Events at The Marsh

--- Marsh Xtreme Train SMART for Xtreme RESULTS
--- Know Your Numbers
--- New! Small Group Training in the Therapy Pool
--- Phase III Cardiac Rehabilitation Series
--- Adult Beginner Swim Lessons
--- Nutrition Buddy Package
--- Newly Added! Group Reformer Classes Wednesdays & Fridays, 6:30 a.m.
--- Water Variety Class Mondays, 6:15 – 7:00 p.m.
--- Group Reformer Classes On-going
--- Iron Man for Every Body The Marsh Summer Cardio Challenge
--- Fall Tai Chi & Qigong Classes
September 04, 2014 --- Aqua Tabata
September 04, 2014 --- Aqua Jogging is Back! 4-week series
September 06, 2014 --- Bump & Bruise Clinic Merz Physical Therapy at The Marsh
September 09, 2014 --- Let’s Talk Books The Best American Short Stories - 2013 Elizabeth Strout - editor
September 10, 2014 --- Master Class Samplers
September 11, 2014 --- Pilates for Parkinson’s
September 12, 2014 --- Flu Vaccination Clinic
September 12, 2014 --- New! Tai Chi for All
September 13, 2014 --- Pool Yoga - Second Class Added!
September 14, 2014 --- Fall Children’s Swim Lessons Start September 14
September 14, 2014 --- Feldenkrais Method® - Moving with Grace & Ease
September 17, 2014 --- Fall Equinox Meditation
September 17, 2014 --- Alexander Technique™ 8 Week Series
September 17, 2014 --- Wholeness in Motion™ 4 week series
September 18, 2014 --- Warm Water Aquatics for Arthritis
September 18, 2014 --- Living Medicine: a conversation with Dr. Gladys McGarey
September 20, 2014 --- Active Aging Week Saturday – Saturday September 20 – 27
September 22, 2014 --- Physician Lecture Series: Dr. Amit Sood Blending Science & Spirituality to Manage Stress
September 23, 2014 --- Hydro-Surge Series Begins
September 24, 2014 --- Muscle Wisdom - An Interactive Workshop
September 27, 2014 --- Annual Woodrill Woods Fall Hike
September 30, 2014 --- Worldwide Yoga Celebration September is National Yoga Month





Marsh Xtreme Train SMART for Xtreme RESULTS




Challenge yourself with Marsh Xtreme! This small group training series is designed to help you work smarter, not harder. You’ll benefit from the coaching of a certified personal trainer and use of Cardio Smart equipment (used exclusively in Marsh Xtreme). Your mind and body stay focused, stimulated and rewarded long after the sweat.

Whether you are trying to keep fit, lose weight or cross-train for a race, this is the class for YOU. It will challenge your strength and cardiovascular endurance to push you through inevitable plateaus. Here’s what’s new for Marsh Xtreme!

• More value – unlimited classes in 1, 3 or 6 month discount packages!

For package costs and details inquire at the Front Desk. Packages available now or $15/$20 per class.

Class Schedule: Tuesday at 5:00 p.m., Thursday at 12:00 p.m., Saturday at 8:00 a.m., Sunday at 10:30

To inquire about more information regarding Marsh Xtreme please email Peter at: .(JavaScript must be enabled to view this email address)

Marsh X
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Know Your Numbers

High blood pressure, diabetes and high cholesterol can all lead to a heart attack. Unfortunately, many people don’t know they have or are at risk of having these conditions. It’s easy to determine by undergoing a simple screening. Our Know Your Numbers test includes a blood profile, blood pressure and body fat screening, giving you baseline information that could save your life.

Call Maria WooChing at 952-930-8529 to schedule your appointment. As blood work requires fasting, tests are scheduled mornings only: Monday through Friday. $50/$65

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New! Small Group Training in the Therapy Pool

Thursdays with Aquatics Director Mary LeSourd, 1:30 - 2:30 p.m.

If you are enjoying our pool classes but seeking a more personalized experience, try Small Group Training. With the overall goal of increasing flexibility, strength and endurance, small groups include 2 to 3 participants with a focus on individualized help. This is highly recommended for clients with back pain, arthritis or other chronic pain, past injury or sub-acute rehab from joint replacement or other surgery.

Cost for 2 person group: $50/70 per person,
3 person group: $33.34/46.67 per person (a 25 - 50% savings over private sessions).

Preregister at the Front Desk or call 952-935-2202. Other days/times available upon request by contacting Mary LeSourd at 952-930-8511 or .(JavaScript must be enabled to view this email address).

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Phase III Cardiac Rehabilitation Series

The Marsh offers an ongoing standard Phase III Cardiac Rehabilitation Group Training Series every Monday, Wednesday and Friday from 2:00 - 3:00 p.m. This program is for men and women at risk of or recovering from a cardiac event. It’s also designed to help people take control of their heart condition by maintaining a healthy lifestyle. It is open to the public and you can start the series at any time. 8-week series

Train twice weekly: $192/$320;
Train three times weekly: $288/$480;
Pay per class: $15/$25

Please contact Exercise Physiologist Evan Strewler, MS, for more information at .(JavaScript must be enabled to view this email address) or 952-935-8512.

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Adult Beginner Swim Lessons

Our Adult Beginner Swim Lessons are for people who are uncomfortable around water, perhaps frustrated that they never learned how to swim well. We will help you overcome this anxiety. Learn how to swim and be safe around pools and lakes to prevent accidents and drownings.

The Marsh’s Water Safety Specialists Diane Pattridge and Mary LeSourd each have over 30 years of water safety and swim experience.

Sign up by contacting Mary LeSourd, Aquatics Director at 952-930-8511.
Private per-session: $40/$49 (30 minutes)

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Nutrition Buddy Package

A little positive reinforcement goes a long way when making lifestyle changes. If you’re wanting to improve your diet, we have a “Nutrition Buddy” May special. Marsh dietitian Kathryn Hernke, MS, RD, will do a consultation with you and a friend together to discuss your goals, whether it’s adding more nutrition to your diet, seeking more energy from foods, or losing weight.

$50/$65 each per hour (50% savings); friends must attend together, now through May 31.

Sign up by contacting Kathryn or Maria WooChing at 952-930-8529

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Newly Added! Group Reformer Classes Wednesdays & Fridays, 6:30 a.m.

Begin your day with this early-bird group. Pilates Reformer is a sequence of slow, rhythmic movements, emphasizing control and breathing while working from your core. You will feel strong and tall for the day ahead!

Beginner/Intermediate. To register call 952-930-8597, ext. 4444. $25/$35

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Water Variety Class Mondays, 6:15 – 7:00 p.m.

Our instructors will be offering a variety lap pool class for people who want to challenge themselves in a fun, social and supportive setting. Try this upbeat water exercise class incorporating range of motion, strengthening, and endurance components. Enhance your core stability and balance, increase mobility and improve stamina!

Register at the Front Desk, 952-935-2202.
Complimentary/$20

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Group Reformer Classes On-going

Wednesdays & Fridays, 6:30 – 7:30 a.m.

Beginning/Intermediate level. Instructor: Bridget Raltchvesky $25/$35 (maximum 4 per class).

Please sign-up 24 hours in advance through the Pilates Group Line, 952-930-8597 ext. 4444.

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Iron Man for Every Body The Marsh Summer Cardio Challenge

Join in the fun for our 2nd annual Summer Iron Man Challenge! This cardio challenge opens up new exercise modalities, both indoors and out! Run, walk, bike, swim or row. Train on your own or join in weekly group sessions for an extra boost of energy and motivation! Your weekly goals over 10 weeks are:

• Run/Walk: 2.62 miles per week
• Bike/Indoor Cycle Class: 11.2 miles per week
• Swim: 425 yards per week/8.5 laps or row approximately 0.2 miles per week

Get all the details from Evan Strewler, MS, at .(JavaScript must be enabled to view this email address) or ask any of our Exercise Specialists. Register with Maria WooChing at 952-930-8529. $60 for members and $150 for non-members – a great value that includes a t-shirt, swag bag, packet pickup party, closing celebration, weekly run, walk, ride and swim events!

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Fall Tai Chi & Qigong Classes

Tai Chi, a style of Qigong, offers…

• Total mind-body relaxation and integration
• Improved physical agility and balance
• Peace and clarity of mind
• Good health, enlightenment

Join us to experience the benefits:

New! Beginning Tai Chi Chih: Mondays, 10:30 - 11:30 a.m.
Tai Chi Practice Group:Wednesdays, 7:00 - 8:00 a.m.
New! Qigong: Wednesdays, 11:30 a.m. - 12:30 p.m.
Tai Chi Chih: Thursdays, 11:30 a.m. - 12:30 p.m.

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Aqua Tabata
September 04, 2014

Thursdays, starting September 4, 9:30 - 10:30 a.m.

Rotates every other week with Water Variety. Likely to be the toughest workout in the pool you will ever love, Aqua Tabata challenges you in a 45-minute class to achieve great results. It’s high intensity interval training in the Lap Pool - guaranteed to improve your aerobic and anaerobic capacity and boost your metabolic rate for more calorie burn. Tabata is a 4-minute cycle with 20 seconds of high intensity, followed by 10-second rest. The cycle repeats 8 times before you’re turned into a noodle!

Complimentary/$20. Register at the Front Desk, 952-935-2202.

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Aqua Jogging is Back! 4-week series
September 04, 2014

4-week series starting
Thursday, September 4: 9:00 – 10:00 a.m.

Aqua Jogging in the Therapy Pool returns this month with cardio expert and elite runner Ryan Ford. This is a higher intensity, small group training class with drills to optimize one’s performance and learn proper mechanics. The warm Therapy Pool promotes higher body temperatures to increase your heart rate, blood flow and reduce inflammation.

Register in advance by calling Maria at 952-930-8529. Drop-ins possible if space permits. $50/$90 for the 4-week series or $15/$25 per class.

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Bump & Bruise Clinic Merz Physical Therapy at The Marsh
September 06, 2014

Saturday, September 6, 9:00 a.m. - 11:00 a.m.
Merz Physical Therapy’s Bump & Bruise Clinic assesses each athlete to identify movement dysfunction and diagnose an array of athletic injuries. Conducted by a physical therapist, these 15-20 minute individual screenings are provided for school-age and collegiate athletes for free to determine if the athlete needs further medical treatment or would benefit from a corrective exercise program.Interested athletes can call Merz Physical Therapy at 952-935-4037 for further information and to schedule screenings. Parental permission is required, and parents/guardians are encouraged to accompany underage athletes

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Let’s Talk Books The Best American Short Stories - 2013 Elizabeth Strout - editor
September 09, 2014

Tuesday, September 9, 7:00 p.m. & Tuesday, September 16, 1:00 p.m.

Some readers love them - some readers hate them - short stories! Here’s your opportunity to prove your point! Read at least ten of the twenty short stories included in this collection. Choose one story and be prepared to present a review of your chosen story. Join us for an interesting evening and/or afternoon. Complimentary.

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Master Class Samplers
September 10, 2014

Wednesday, September 10

As part of our Marsh instructors’on-going professional training, we are hosting a Programming and Master Class day this month by SCW Fitness Education, a leading national fitness training firm. You are welcome to join our group instructors as they experience and participate in these Les

Mills Master Classes:
• 4:30 - 5:00 p.m.: BODYPUMP® - The original barbell class challenging all major muscle groups with your choice of weights – plus great music!
• 5:00 - 5:30 p.m.: Les Mills GRIT® - High Intensity Interval Training to power your aerobic system for fantastic results.
• 6:00 - 7:00 p.m.: BODYCOMBAT® - High energy martial arts mix drawing from karate, boxing, tai chi taekwondo and more - a superior cardio workout.

Complimentary/$15. Register at the Front Desk, 952-935-2202.

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Pilates for Parkinson’s
September 11, 2014

Thursdays, September 11 – October 6 10:30 – 11:30 a.m.

Pilates improves strength, flexibility, stability and balance, while proper breathing encourages focus while calming the mind and body. This 4-week series is taught by Marsh Pilates instructor Bridget Raltchevsky who is also certified in Special Populations.

Register at the Front Desk, 952-935-2202. $45/$65 (4-week series)

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Flu Vaccination Clinic
September 12, 2014

Friday, September 12, 8:30 - 10:30 a.m.

Marsh members and their families are welcome to join us in our annual Flu Shot Clinic hosted by the Minnesota Visiting Nurses Association (MVNA). All major insurance plans are accepted and no co-payment is required. Just bring your insurance card and photo identification (driver’s license or employee badge). Cost for those whose insurance plans are not accepted: Seasonal

Flu Shot $35; Seasonal FluMist® $35, and Pneumonia Vaccines $89. Find details at mvna.org. To schedule an appointment, call The Marsh Front Desk, 952-935-2202.

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New! Tai Chi for All
September 12, 2014

Fridays, September 12 - October 17 11:30 a.m. - 12:15 p.m.

This special 6 week series will be led by Master Yang Ye, chief instructor at the United Tai Chi Center in Minneapolis. Pre-registration not required.
All Tai Chi classes/series are complimentary/$15 per class

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Pool Yoga - Second Class Added!
September 13, 2014

Saturday, September 13, 9:30 - 10:15 a.m.

This Therapy Pool class integrates standing yoga poses with slow, fluid movements. Warm Water Yoga improves flexibility, balance, strength, posture and breathing to calm your mind and promote relaxation.Water’s natural buoyancy and hydro-static pressure supports the body in all directions making this class accessible to everyone.

Our original Warm Water Yoga class continues on Wednesdays at 11:15 a.m.

Instructor Nicola Kapala. Complimentary/$20

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Fall Children’s Swim Lessons Start September 14
September 14, 2014

Our great swimming lessons are designed to build children’s confidence as they learn swimming and water skills. We offer seven levels of group classes to fit any child’s abilities in addition to private/semi-private lessons. Group Classes are held on Tuesdays and Thursdays between 3:30 and 6:00 p.m. AquaBabies/AquaTots, the parent/child class in the warm water pool, are held on Sundays between 4:00 and 5:30 p.m. Pick up the brochure at the Front Desk for specific class times.

To register call 952-935-2202. Also, to assess your child’s ability, contact Diane Pattridge at 952-935-2202, ext. 8218 or email .(JavaScript must be enabled to view this email address).

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Feldenkrais Method® - Moving with Grace & Ease
September 14, 2014

Sunday, September 14, 2:00 - 4:30 p.m.

Recapture comfortable movement - and do it with grace and ease - with Nick Strauss-Klein, Director of Twin Cities Feldenkrais®. The Feldenkrais Method®, is an effective approach for seeking relief from chronic pain, tension or anxiety; reducing strain; enhancing fitness training; or simply improving your quality of life through improved quality of movement.

Nick is a Guild Certified Feldenkrais Teacher® and 2006 graduate of the New York Feldenkrais Method® Professional Training Program. In addition to his one-to-one Functional Integration practice, Nick has taught over a thousand hours of group Feldenkrais Awareness Through Movement® classes.

This workshop is great for newcomers and people familiar with Feldenkrais. Stay for our Gentle Yoga class that follows at 5:00 p.m.

Register in advance at TheMarsh.com or call 952-935-2202. $35/$45 for 2-1/2 hour workshop.

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Fall Equinox Meditation
September 17, 2014

Wednesday, September 17, 6:00 - 7:00 p.m.

Bring your worries and anxiety to the Therapy Pool and let them “fall” away in acknowledgment of the autumnal equinox. Aquatics instructor Nicola Kapala will lead simple meditations in our unique warm water setting.

Register in advance at the Front Desk, 952-935-2202. $10/$20

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Alexander Technique™ 8 Week Series
September 17, 2014

Wednesdays, September 17 – November 5 (8 weeks) 3:00 – 4:30 p.m.

Poor posture can contribute to a variety of health issues, but with expert guidance you can correct and overcome posture-related challenges and reduce risk of injury from imbalances.
Babette Lightner, Certified Alexander Technique™ instructor of 25 years, is dedicated to helping people move with ease and efficiency. She is one of four LearningMethods™ instructors in the United States, and is also a Registered Somatic educator. She has pioneered a program called Wholeness in Motion™ (see below), which combines her range of work in these methods as well as Yoga, Tai Chi Chuan and Body Mind Centering.

Register at TheMarsh.com or call 952-935-2202. $125/$175

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Wholeness in Motion™ 4 week series
September 17, 2014

Wednesdays, September 17 – October 1, 1:00 – 2:30 p.m.

Based on the principles of Alexander Technique™, Babette Lightnercreated Wholeness in Motion™ to teach and promote efficient movement, flexibility, balance and postural alignment. You will develop a deep awareness for movement through sensory feedback and physical knowledge, learning what works well for you. This training applies to everyday activities such as bending, walking and reaching. 4-week series begins September 17. Babette is also available for individual private sessions.

Register in advance at TheMarsh.com or call 952-935-2202. $60/$75 for the Group Series. $20/$25 private sessions

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Warm Water Aquatics for Arthritis
September 18, 2014

Thursdays, September 18 - October 9 (4 weeks)
11:30 a.m. - 12:30 p.m.

Our well received Arthritis Warm Water Series provides information and exercises for the management of on-going discomfort and pain due to a variety of Arthritis conditions. The soothing warmth of our 95-degree Therapy Pool and the buoyancy and support of water make this class a safe and ideal environment for relieving arthritis pain, increasing flexibility and strength as well as improving overall daily function. It focuses on range of motion and strength in each of the major joint areas - hip, knee, shoulder, spine, elbows, hands and ankles. Instructed by Marsh Aquatics Director, Mary LeSourd. Mary is also a specialized Arthritis Foundation instructor.

Register at TheMarsh.com or call 952-935-2202. $35/$70 for 4-week series; $10/$20 per class.

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Living Medicine: a conversation with Dr. Gladys McGarey
September 18, 2014

Thursday, September 18, 6:30 - 7:30 p.m., Reception follows

Gladys
The Mother of Holistic Medicine, Dr. Gladys McGarey, M.D. M.D.(H) will make a return visit to The Marsh in September. Born to medical missionaries in 1920 India, Gladys’ childhood playgrounds were the Himalayan Mountains and jungles. She grew up among lepers, elephants as well as Indian princes, and went on medical safaris in the Indian Outback. At the age of two, Gladys announced that she was going to be a doctor. Her parents worked with the world’s most supreme spiritual leaders in Mahatma Gandhi and His Holiness, the Dali Lama. She later pushed through medical school as the only female intern in her class to graduate in the early 1940s.

Dr. Gladys has dedicated her life to bridging the gap between conventional medicine and holistic practices. In 2009, President Obama wrote to her asking how our broken health care system can be fixed. Dr. Gladys contacted 100 alternative practitioners across the country, requesting they convene to discuss a remedy.

The first “Gathering of Eagles” symposium, which continues today, involved 35 physicians working on a framework to develop strategies for the administration.

Today, Dr. Gladys is 94 and still on a mission of passion and purpose as she advocates for a paradigm shift in the consciousness of medicine. She calls it Living Medicine - emphasizing prevention and wellness through lifestyle change; and re-focusing the current system to a more holistic approach... away from fighting disease to one that focuses on the whole person.

Please save the date for this rare and special exchange! Register at the Front Desk, 952-935-2202. Complimentary/$10

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Active Aging Week Saturday – Saturday September 20 – 27
September 20, 2014

Saturday – Saturday September 20 – 27

We are pleased to participate again in Active Aging Week, a public service program of the International Council on Active Aging. Please join us!

Saturday, September 20: Friends & Family Day

Invite friends and family to experience The Marsh with a complimentary guest pass. Select from our pool or studio group classes, enjoy member rates in The Spa, enjoy individual exercise time in the Training Center and pools.

Monday, September 22, 7:00 p.m.: Dr. Amit Sood

Discover how to enjoy your life more. It starts with where you put your mind... or where you last left it! Dr. Amit Sood speaks on “Blending Science and Spirituality to Manage Stress”... and other everyday mindful things. (See Physician Lecture Series on the back page - cost applies.)

Wednesday, September 24, 7:00 p.m.:Muscle Wisdom - An Interactive Workshop

Weight loss may be the wrong approach to active aging. New research indicates that increasing muscle mass is the key... and strength training offers the answer. Having adequate strength is essential for preventing sarcopenia (which leads to frailty); lowering our risk of chronic disease; preventing falls; and increasing longevity. For example, studies show that our grip strength is an indicator of current and potential health. Join us for an important talk on muscle mass with Evan Strewler, M.S., Marsh Exercise Physiologist. Then test your strength. Our test station will assess grip, sit-to-stand strength, and other key indicators that may potentially affect one’s mobility and independence. Find out if you have adequate strength or need improvement to do the daily activities you enjoy now and into the future. Register in advance at TheMarsh.com or call 952-935-2202. Complimentary/$10

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Physician Lecture Series: Dr. Amit Sood Blending Science & Spirituality to Manage Stress
September 22, 2014

Monday, September 22 7:00 - 8:00 p.m. Reception follows

sood
Blending Science & Spirituality to Manage Stress...
(and other everyday mindful things!) Monday, September 22, 7:00 p.m.Reception follows with Book Signing*

“Your brain and mind work very hard to keep you stressed,” he writes. “The mind is a brilliant but a restless and shortsighted tool that gets hijacked by impulses, infatuation and fear... we crowd our memory banks with unresolved fears and unfulfilled wants [which] in toxic overdose, generate stress.” - Dr. Amit Sood

Dr. Sood’s stress management program draws on two decades of work with tens of thousands of people. He has now written the book on stress-free living... but this is so much more than another manual on figuring out how to live with stress. His work is indeed science-based, yet practical, humorous, and utterly relate-able to our everyday lives.

“Have you ever driven several miles without noticing anything on the road, or read a page in a book without registering any of it?” When our mind is wandering our brain is “really doing something even when we’re doing nothing.” On the other hand, when our mind is focused we are “absorbed in a state of cheerful self-forgetfulness.”

Dr. Sood is a professor of medicine at Mayo Clinic College of Medicine and chair of the Mind Body Medicine Initiative at Mayo Clinic. Please register in advance at TheMarsh.com or call 952-935-2202. $15/$20. (*His book is available for purchase in our Shop.)

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Hydro-Surge Series Begins
September 23, 2014

Tuesdays, September 23 - October 28, 8:00 - 9:00 a.m. 6-week series,

This is the Lap Pool class for the person in good condition, the athlete wanting to cross train, and the Aqua Jogger or Marsh X participant looking for a new challenge! Hydro Surge is a great way to strengthen and tone, increase cardio endurance, and improve stamina. In this new 6-week series, you’ll use special resistive equipment to experience the unique properties of interval training in water. Intermediate/advance level in a safe low impact environment.

Instructor Amy Holm, Exercise Specialist, Personal Trainer, AEA certified.

Register for the series by September 23 at the Front Desk, 952-935-2202. $90/$120.

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Muscle Wisdom - An Interactive Workshop
September 24, 2014

Wednesday, September 24, 7:00 p.m

Weight loss may be the wrong approach to active aging. New research indicates that increasing muscle mass is the key... and strength training offers the answer. Having adequate strength is essential for preventing sarcopenia (which leads to frailty); lowering our risk of chronic disease; preventing falls; and increasing longevity. For example, studies show that our grip strength is an indicator of current and potential health.

Join us for an important talk on muscle mass with Evan Strewler, M.S., Marsh Exercise Physiologist. Then test your strength. Our test station will assess grip, sit-to-stand strength, and other key indicators that may potentially affect one’s mobility and independence. Find out if you have adequate strength or need improvement to do the daily activities you enjoy now and into the future.

Register in advance at TheMarsh.com or call 952-935-2202. Complimentary/$10

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Annual Woodrill Woods Fall Hike
September 27, 2014

Saturday, September 27, 10:00 a.m.

Bruce Dayton graciously shares the beautiful Woodrill Woods and his home with us during this wonderful annual event. Take advantage of this special opportunity to explore the scenic woodlands in fall. Following the walk, Bruce opens his home for art chatter and refreshments.

Please sign-up early at the Front Desk. Limited space available. If you would like to caravan, please meet Diane Pattridge in the lobby at 9:15 a.m. Complimentary to members and their guests.

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Worldwide Yoga Celebration September is National Yoga Month
September 30, 2014

Tuesday, September 30, 7:00 - 8:30 p.m.

September is the official National Yoga Month (a national observance designated by the Department of Health & Human Services), designed to build awareness of yoga’s proven health benefits. We are participating in the first annual Time for Yoga Global Community Practice occurring at 7:00 p.m. local time around the world on September 30. This Vinyasa Yoga class is appropriate for all levels and is followed by savasana at 8:00 p.m. and a 15-minute meditation for universal peace and well-being at 8:15 p.m.

Register at TheMarsh.com or call 952-935-2202. Complimentary/$15.

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