Upcoming Events at The Marsh

--- Marsh Xtreme (MarshX)—Train SMART for Xtreme RESULTS
--- Music on The Marsh Wednesdays
--- Marsh Health Assessments
--- Kettlebell Blast Small Group Training
--- Health & Fitness Assessment Programs
--- Healthy Weight Lifestyle Program
--- Is Pilates for You?
--- Summer Reading In the Kids Club
--- For the Love of Music
June 06, 2016 --- The Marsh Summer Ironman Challenge
June 07, 2016 --- New! Cardio Kickboxing Class
July 12, 2016 --- Fun Circuit Training with Friends
July 12, 2016 --- Pool Pilates Continues
July 12, 2016 --- Summer Express: Personal Coaching, Nutritional Counseling and Some Fun!
July 21, 2016 --- Shinzo Returns with Energetic Aquatic Shiatsu Yoga (EASY)
July 25, 2016 --- Shinzo Returns with Energetic Aquatic Shiatsu Yoga (EASY)
July 27, 2016 --- Music on The Marsh - Rick Carlson
July 28, 2016 --- ICA Fundraiser - Beer-Loving, Exercise-Minded (or not), Do-Gooders Wanted
August 08, 2016 --- 13th Annual Blood Drive
August 10, 2016 --- Joint Health Workshop in the Therapy Pool
August 13, 2016 --- City of Lakes Bike Tour
August 17, 2016 --- Joint Health Workshop in the Therapy Pool
August 17, 2016 --- Mindfulness Based Stress Reduction Info Sessions
August 19, 2016 --- Wine Maker’s Dinner
August 20, 2016 --- Open Water Swim at Shady Oak Lake
August 27, 2016 --- Mindfulness Based Stress Reduction (MBSR) Info Sessions





Marsh Xtreme (MarshX)—Train SMART for Xtreme RESULTS



CLASSES: TUESDAYS & THURSDAYS AT 5:00 P.M., SATURDAYS AT 8:00AM & SUNDAYS AT 10:30AM


To see future MarshX dates, mouse over and click arrow to the right of month and year.

Challenge yourself with Marsh Xtreme! This Small Group Training experience 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 MarshX!

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

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

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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Music on The Marsh Wednesdays

Come, eat, drink and enjoy live music every Wednesday at The Marsh, 5:30 - 7:30 p.m.:

June 29: Arne Fogel & Rick Carlson (piano) - “One of the smoothest jazz singers in the Twin Cities...” Arne’s style is accessible, danceable, romantic and fun!
July 6 - No music this evening
July 13 - Suzanne Paris - expressive vocal interpretations reveal a tasteful elegance that takes you back to a more romantic time
July 20 - Gourmet Jazz - never fail energy & mood lifting classic jazz
July 27 - Rick Carlson - Jazz piano from the 20’s to the 50’s including Fats Waller, Duke Ellington, Erroll Garner and much more

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Marsh Health Assessments

Know Your Numbers is a baseline screening to guide potentially life-changing action. It includes your blood profile, blood pressure and body fat screening (blood work requires fasting with tests scheduled mornings Monday through Friday) $75/$95

VO2 assesses your cardiovascular fitness by measuring how efficiently your body uses oxygen and the effectiveness of lung and muscle function. The higher your VO2, the healthier your heart and metabolism. $150/$175

Resting Metabolic Rate (RMR) is your base metabolic rate, as translated in total daily calories needed to maintain current weight and function. This is a key number when on a weight loss/management program. $25/35

In a follow-up meeting with you after your assessments, we review the numbers in detail and help guide next steps for improving or maintaining your fitness and health.

To schedule an assessment, please contact the Health Education office at 952-930-8512.

Heart Month Special: Schedule your health assessment this month and save 20% on any full price personal training session!

If you’re interested in monitoring your own heart rate, FT4 Polar Heart Rate Monitors are available for purchase in the Training Center. $95

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Kettlebell Blast Small Group Training

MONDAYS, 7:00 - 8:00 a.m.
THURSDAYS, 6:00 - 7:00 a.m.
Professional certified training with a Marsh Trainer

This is certified Kettlebell trainer-led class at its best with experienced pros. Focused on functional, dynamic, full-body movements that work on strength, cardio, balance and flexibility, Kettlebell training works the stabilizer muscles, giving you the strength to apply in real life. Whether your goal is to improve balance and coordination, cardiovascular fitness, body composition or dynamic strength for sports, Kettlebells are an efficient way to improve all aspects of fitness.The American Council on Exercise (ACE) writes, “It gets back to basic training that requires functional, whole body fitness.” Pre-requisite for attending Kettlebell Blast is one-on-one training with a Kettlebell-certified trainer to assure that you have individually mastered the key basic movements safely before proceeding to small group training. Personal training at The Marsh for Small Group Kettlebell Blast participation: 3 hours of one-to-one training with a certified Kettlebell instructor ($150 total).

The on-line ticket below reserves your spot in this Small Group Kettlebell Blast Training class. Payment is due upon class check-in. $25.00/class General Public, $20.00/class Marsh Member.

Questions? Contact Marsh Exercise Specialist Nick Hargens at .(JavaScript must be enabled to view this email address)

Reserve your spot on-line below. This is small group training. You will be charged when you check-in at The Marsh.
$20.00/class Marsh Members, $25.00/class Public Price

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Health & Fitness Assessment Programs

“First” Health Consultation
Remember ... as a new member, you receive a complimentary consultation with an Exercise Specialist selected for your needs and interests. It is never too late to take advantage of this.
Let us help get you started or re-started this fall! Complimentary.

Fitness Update
Revive a tired routine and recharge your motivation! As our bodies get used to repetitive exercise, consider a 60-minute one-one-one refresh of your routine. $50

Vital Living Package
Acknowledging that we are more than our physical numbers, sometimes it is important to know and use numbers as a guide to maintain health or get the most out of our exercise. $329

• Body composition and strength (for sarcopenia)
• Cardiovascular health for decreasing risk of disease
• Bloodwork and Resting Metabolic Rate (RMR)
• Three 30-minute personal training sessions to begin a safe strength and cardio training program
• 60-minute initial consultation and 15-minute follow-up session with our registered/licensed dietitian

Athletic Fitness Training
Are you currently active and want to train at a higher level? This assessment is ideal for people who are interested in enhanced training, sports or athletic competition. $349

• Cardio Health Assessment through VO2
• Resting Metabolic Rate (RMR)
• Body Composition
• Three 45-minute personal training sessions with an on-going plan incorporating effective strength and cardio exercise targets
• Nutrition evaluation with a 2-day food log and 45-minute consultation to identify nutrition needs

For any of the above consultations and assessments, contact Evan Strewler: .(JavaScript must be enabled to view this email address), 952-930-8529

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Healthy Weight Lifestyle Program

Targeted for adults of all ages looking for a long-term, healthy weight management program, participants of this program will:

• Learn to minimize risk factors and increase preventative factors based on blood work analysis.
• Understand target weight and caloric needs to maintain via the RMR metabolic assessment and body composition analysis.
• Gain strength through functional training to increase muscle mass and metabolism - the keys to long term weight management and supporting daily activity levels.
• Improve cardiovascular health by learning to train in the appropriate heart rate zone through VO2 screening.
• Discover nutrition strategies that match one’s lifestyle and are easily maintainable.

Includes: assessment package (Blood work, RMR, Body Composition, VO2, Muscle Wisdom), four 30-minute training sessions, one half-hour massage or bodywork session, one 60-minute nutrition consultation and two 15-minute follow-up nutrition consults.

Contact Evan Strewler at 952-930-8512, .(JavaScript must be enabled to view this email address) to register. $449

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Is Pilates for You?

New Pilates Reformer Classes Added to the Schedule

Pilates is for everybody, in fact! Focusing on core strength, Pilates trains the body as an integrated whole, promoting strength, balance, flexibility and increased range of motion. The exercises are adapted to your needs. We have added three Friday beginner-level reformer classes in addition to our ongoing classes:

Fridays, 6:45 a.m., 10:30 a.m. & 1:00 p.m.

Call the Pilates hotline, 952-930-8597 ext. 4, to sign up for group reformer classes. $29 Public, $24.65 Marsh Member per class

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Summer Reading In the Kids Club

Do you want to keep your child on a good reading track this summer? Our Kids Club staff of qualified educators are happy to arrange convenient tutoring times.

Please call Mindy, our Kids Club Director, for information: 952-930-8520 or .(JavaScript must be enabled to view this email address)

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For the Love of Music

Marsh Anniversary Speaker Dr. Rudolph Tanzi shared this piece of good news, “Music memory is spared in Alzheimer’s. We remember music most when we were age 12-25 when everything is emotionally charged.” This month we encourage you to reconnect to the music that moves you. Check the Group Exercise studio and pool schedules to find music-themed classes that speak to your heart (sample below).

• Cycle - Ride into the 80s, Friday, July 1, 6:00 a.m.
• Nia - Dancing through the Decades – Monday, July 11, 10:15 a.m.
• Cardio Bounce - Michael & Madonna Mash Up, Thursday, July 21, 6:15 p.m.
• Step - Disco Dance Party, Monday, July 25, 9:15 a.m.

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The Marsh Summer Ironman Challenge
June 06, 2016

June 6 – August 12

Our annual Ironman Challenge returns this summer - encouraging and motivating you to achieve YOUR personal best! Beat what you did last year or step out of your comfort zone and try something new.

The challenge: 425 yard Swim + 11.2 mile Bike + 2.62 mile Run/Walk x 10 weeks!

Choose from two brackets:
Regular – Complete 1 Ironman Distance
Super – Complete 3 Distances
Select the bracket you want when you register. Prizes will be awarded in each bracket.

The Stats: Complete these Ironman distance(s) in 10 weeks:
• Swim: 2.4 miles (8.5 Lap Swim down and back, approximately 0.2 miles/week)
• Bike: 112 miles (11.2 miles/week)
• Run/Walk or Elliptical: 26.2 miles (2.62 miles/week)
• Row: 15000 meters (1500 meters/week)

What else counts?
• One 55-minute Cycle class equals 10 miles
• One Lap Pool class equals a 400 yard swim

Group Events with Team Marsh:
• Raspberry Run - Sunday, July 17, 11:00 a.m. Registration: hopkinsraspberryrun.com/
• Tour de Tonka - Saturday, August 6, 7:30 a.m. at Minnetonka High School
Check out routes and details on-line at: minnetonka.k12.mn.us/tourdetonka/routes/Pages/default.aspx
Contact Evan Strewler to sign-up with Team Marsh, 952-930-8512. (Race fees are additional)

Register at the Front Desk, 952-935-2202. $60 (ask about non-member pricing)

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New! Cardio Kickboxing Class
June 07, 2016

Tuesdays starting June 7 at 6:00 p.m.

Kick-up the energy and break down the moves in our new Kickboxing class. You’ll learn the basic kicks and punches in this fantastic and fun routine.

$20 Public, Complimentary to Marsh Members

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Fun Circuit Training with Friends
July 12, 2016

Tuesdays, July 12 – August 2, 2:00 p.m.

Gather some friends and join us for this fun, music-filled circuit training class. The importance of strength training for our overall health and wellness can’t be denied. We recognize that not everyone wants to lift weights by themselves in the Training Center, take a BodyPump class or work with a personal trainer. So, we have increased the fun factor and created a new circuit training class. These classes are designed with a more gradual approach to ease people into the routine of strength training and exercise, and will be modified to meet your needs. For more information, contact Evan Strewler, .(JavaScript must be enabled to view this email address). Please register at the Front Desk, 952-935-2202. $20 Public, $10 Marsh Member per class

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Pool Pilates Continues
July 12, 2016

Tuesdays, July 12 - August 2, 11:45 a.m. - 12:45 p.m.

This four-week series continues to be one of our most popular aquatic programs. Join the fun. Pilates instructor Bridget Raltchevsky brings Pilates techniques into the therapy pool for a greater challenge. New participants welcome. Please register in advance at the Front Desk. $110 Public, $85 Marsh Member

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Summer Express: Personal Coaching, Nutritional Counseling and Some Fun!
July 12, 2016

What are your health and wellness aspirations? Lose weight, move more, eat better or perhaps prepare to climb Mount Kilimanjaro? The Marsh’s new Summer Express program is the perfect place to start. This three-week program is designed with your busy summer schedules in mind. Here’s what to expect:

• Everyone starts with an initial session with one of our Health Education Specialists to get to know you.

• A personal exercise coach who will be with you every step of the way; coaching, motivating and making sure you are progressing safely (nine 30-minute sessions).

• Customized nutrition consultation to develop strategies to improve your diet without changing everything you eat.

Start today! Contact Evan Strewler, MS, .(JavaScript must be enabled to view this email address), 952-930-8512 or Kathryn Hernke, RDN, MS, LN, 952-930-8545, .(JavaScript must be enabled to view this email address) for more information. $395

Come and meet our Express team and learn more about this program:
Tuesday, July 12 at Noon and 6:00 p.m.

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Shinzo Returns with Energetic Aquatic Shiatsu Yoga (EASY)
July 21, 2016

Thursday, July 21, 11:30 a.m. – 12:45 p.m. and Monday, July 25, 12:30 – 1:45 p.m.

Come and explore the benefits of EASY with Shiatsu Master and practitioner Shinzo Fujimaki. Shinzo will be teaching two different, yet progressive classes of Energetic Aquatic Shiatsu Yoga in the
Therapy Pool. For those who haven’t experienced Shinzo’s classes, they include acupressure meridians, Shiatsu self-care and Five Element theory. Shinzo’s vibrant, enthusiastic energy is contagious and helps transform our warm therapy pool into a positive flow of movement, stretching and imagery.

Register at the Front Desk, 952-935-2202. Join us for one ($30 Public, $24 Marsh Member) or both classes ($45 Public, $36 Marsh Member).


Shinzo will also be offering private Zen Shiatsu sessions Thursday, July 21 through July 26. Please call the Spa at 952-935-8905 to book an appointment.

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Shinzo Returns with Energetic Aquatic Shiatsu Yoga (EASY)
July 25, 2016

Thursday, July 21, 11:30 a.m. – 12:45 p.m. and Monday, July 25, 12:30 – 1:45 p.m.

Come and explore the benefits of EASY with Shiatsu Master and practitioner Shinzo Fujimaki. Shinzo will be teaching two different, yet progressive classes of Energetic Aquatic Shiatsu Yoga in the
Therapy Pool. For those who haven’t experienced Shinzo’s classes, they include acupressure meridians, Shiatsu self-care and Five Element theory. Shinzo’s vibrant, enthusiastic energy is contagious and helps transform our warm therapy pool into a positive flow of movement, stretching and imagery.

Register at the Front Desk, 952-935-2202. Join us for one ($30 Public, $24 Marsh Member) or both classes ($45 Public, $36 Marsh Member).


Shinzo will also be offering private Zen Shiatsu sessions Thursday, July 21 through July 26. Please call the Spa at 952-935-8905 to book an appointment.

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Music on The Marsh - Rick Carlson
July 27, 2016

Come, eat, drink and enjoy live music every Wednesday at The Marsh, 5:30 - 7:30 p.m.:

June 29: Arne Fogel & Rick Carlson (piano) - “One of the smoothest jazz singers in the Twin Cities...” Arne’s style is accessible, danceable, romantic and fun!
July 6 - No music this evening
July 13 - Suzanne Paris - expressive vocal interpretations reveal a tasteful elegance that takes you back to a more romantic time
July 20 - Gourmet Jazz - never fail energy & mood lifting classic jazz
July 27 - Rick Carlson - Jazz piano from the 20’s to the 50’s including Fats Waller, Duke Ellington, Erroll Garner and much more

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ICA Fundraiser - Beer-Loving, Exercise-Minded (or not), Do-Gooders Wanted
July 28, 2016

Thursday, July 28, 5:00 – 8:00 p.m.

Eat, drink, sweat and be merry! It’s all good. This month, we are hosting a fundraising activity for our local food shelf, ICA (Intercongregation Communities Association). Join us for one or all of the following activities:
• 5:00 - 6:00 p.m. - Marsh X ($10 plus food donation)
• 5:00 - 8:00 p.m. - Happy Hour featuring Finnegan’s Beer (100% of the beer profits are donated to ICA) and a BBQ-themed menu)
• 8:00 a.m. - 8:00 p.m. - Drop off your food donations for ICA
Hope to see you there. Please register at themarsh.com for Marsh X.

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13th Annual Blood Drive
August 08, 2016

Monday, August 8, 9:00 a.m. – 3:00 p.m.

Your donations are especially important now, as the blood donations decline during the summer.
Please schedule your donation time online at redcrossblood.org and enter sponsor code THEMARSH.

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Joint Health Workshop in the Therapy Pool
August 10, 2016

Wednesdays, August 10 & 17, 12:30 - 1:30 p.m.

Join Aquatic Rehab Specialist Nancy Lovaas for this workshop covering the main joint areas, including hips, knees, shoulders and spinal column. This program is also recommended for anyone who is pre- or post-joint replacement surgery. $30 Public, $25 Marsh Member per class, $55 Public, $45 Marsh Member for both

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City of Lakes Bike Tour
August 13, 2016

Saturday, August 13, 9:00 a.m.

Meet at the Depot Coffee Shop in Hopkins for this 20 mile round trip bike.
Sign up at the Front Desk, 952-935-2202. $15 Public, $10 Marsh Member

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Joint Health Workshop in the Therapy Pool
August 17, 2016

Wednesdays, August 10 & 17, 12:30 - 1:30 p.m.

Join Aquatic Rehab Specialist Nancy Lovaas for this workshop covering the main joint areas, including hips, knees, shoulders and spinal column. This program is also recommended for anyone who is pre- or post-joint replacement surgery. $30 Public, $25 Marsh Member per class, $55 Public, $45 Marsh Member for both

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Mindfulness Based Stress Reduction Info Sessions
August 17, 2016

Wednesday, August 17, 6:30 – 7:30 p.m. and Saturday, August 27, 9:30 – 10:30 a.m.

Mindfulness Based Stress Reduction (MBSR) teaches you to consciously and methodically deal with stress, pain, illness, and demanding challenges of everyday life.

Next program: Monday, September 19, 6:30 p.m. – 9:00 p.m.

Learn more about this program by attending one of the complimentary info sessions listed above. Sign up by calling 952-935-2202.

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Wine Maker’s Dinner
August 19, 2016

Featuring Kenefick Ranch Wine
Friday, August 19, 6:00 p.m.
Reception, 6:30 p.m. Dinner in the Moon Terrace

Join Peter and Ruth Kenefick, and Chef Dave Robbins for this four-course tasting dinner pairing award-winning Kenefick Ranch wines with chef-inspired food.

Call 952-930-8560 to make a reservation. $60

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Open Water Swim at Shady Oak Lake
August 20, 2016

Saturday, August 20, 10:00 a.m.

Join swim coach and personal trainer Diane Pattridge for a fresh water swim and training clinic at Shady Oak Beach in Hopkins. Meet at the beach at 9:00 a.m.

Please register at the Front Desk. $15 Public, $10 Marsh Member plus $6 beach entry fee.

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Mindfulness Based Stress Reduction (MBSR) Info Sessions
August 27, 2016

Wednesday, August 17, 6:30 – 7:30 p.m. and Saturday, August 27, 9:30 – 10:30 a.m.

Mindfulness Based Stress Reduction (MBSR) teaches you to consciously and methodically deal with stress, pain, illness, and demanding challenges of everyday life.

Next program: Monday, September 19, 6:30 p.m. – 9:00 p.m.

Learn more about this program by attending one of the complimentary info sessions listed above. Sign up by calling 952-935-2202.

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