Upcoming Events at The Marsh

--- Marsh Xtreme (MarshX)—Train SMART for Xtreme RESULTS
--- Music on The Marsh Wednesdays
--- Marsh Health Assessments
--- Cardio Health Private Training
--- Arthritis and Mobility
--- Kettlebell Blast Small Group Training
--- Health & Fitness Assessment Programs
--- Healthy Weight Lifestyle Program
--- Yoga for Men
--- Cardiac Rehabilitation Phase III
--- Is Pilates for You?
--- Summer Reading In the Kids Club
June 01, 2016 --- Marsh X Summer Burn Challenge
June 06, 2016 --- The Marsh Summer Ironman Challenge
June 06, 2016 --- Mindfulness Based Living
June 07, 2016 --- New! Cardio Kickboxing Class
June 22, 2016 --- Support for People with Parkinson’s in the Therapy Pool
June 29, 2016 --- Growing Your Yoga Practice with Crow Pose
June 29, 2016 --- Music on The Marsh - Arne Fogel





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
Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






Music on The Marsh Wednesdays

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

June 1: Maud Hixson interprets the greats of the American Song Book
June 8: Gourmet Jazz: never fail energy & mood lifting classic jazz
June 15: Kim Fragodt sings the songs you know. Tempted to singalong? Join in!
June 22: treVeld - original acoustic compositions on strings: bass, fiddle, mandolin, guitar . . .
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!

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






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

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






Cardio Health Private Training

A Supervised Cardiovascular Fitness Program

If you’ve had a heart condition, are at risk for heart disease, or simply want more cardio exercise, let us design an individualized training program for you.

Specifically, this is for you if you:
• want to integrate new cardio approaches such as high intensity or cross training
• have had a heart event such as arrhythmia or heart surgery but are now medically stable
• have a pacemaker or other heart monitor
• are at high risk for heart disease due to family history, high blood pressure, high LDL cholesterol, diabetes and/or smoking
• have completed your Phase II Cardiac Rehab program but are not ready to exercise on your own.

Contact Exercise Physiologist Evan Strewler, MS. for information or to book a session at 952-930-8512. One hour session: $75/$95 and up.

Heart Month Special: 3 one hour sessions for $180/$240.

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






Arthritis and Mobility

Fridays, 1:30 - 2:15 p.m.

Discomfort, stiffness and pain brought on by arthritis and certain other chronic conditions can be eased with exercise in our warm Therapy Pool. Think of this class as your weekly treatment to move and feel better while improving range of motion, muscle tone, strength and stamina. Instructor and Aquatics Director Mary LeSourd is a certified Arthritis Foundation instructor.

Complimentary/$20.

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






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

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






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 Lauren Hallau: .(JavaScript must be enabled to view this email address), 952-930-8529

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






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 Lauren Hallau at 952-930-8529 to register. $449

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






Yoga for Men

Tuesdays, 7:00 – 8:00 p.m.

For men only, this is a great opportunity to explore yoga, whether you are a beginner or more advanced. You’ll reap the benefits of releasing stress and tension and - through deep stretching - increase your flexibility and strength. Just dress comfortably. We’ll provide the mats. For more information contact Liz Anema; 952-930-8528; .(JavaScript must be enabled to view this email address)

$15 Public, Complimentary to Marsh Members

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






Cardiac Rehabilitation Phase III

Rehab to Improve Cardiac Health

Cardiac Rehab Phase III is considered a key to long term recovery from heart disease or a heart-related event. In fact, research shows that people who follow through with Cardiac Rehab have fewer symptoms, live longer than those who don’t, and have less risk of experiencing another event. Unfortunately, many heart patients who have advanced beyond hospitalized care do not continue in a monitored exercise program. If you or someone you know needs information on Cardiac Rehabilitation Phase III at The Marsh, we encourage you to contact Exercise Physiologist Evan Strewler, MS, at 952-930-8512.

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






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. $35 Public, $25 Marsh Member per class

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






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)

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






Marsh X Summer Burn Challenge
June 01, 2016

It’s our greatest challenge to date! In June, we are challenging all of our Marsh X participants to burn some calories. We have set a goal of 77,000 calories – which calculates to about 5,000 calories per class. But, as usual, this is a team event. Each class is a cohort, working together, doing their individual best, to help us reach the collective goal. If we meet our goal, we will celebrate with a BBQ on the Deck in early August.

For more information, contact Peter at .(JavaScript must be enabled to view this email address).
$20 Public, $15 Marsh Member per class

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






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)

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






Mindfulness Based Living
June 06, 2016

4 Weeks: Mondays, June 6 - 27, 7:00 – 9:00 p.m.

Being mindful may sound simple... living in the present, acceptance without judgement... the reality is, like any new habit, mindfulness takes time and practice. Tapping into the wisdom of leading mindfulness experts (Jon Kabat Zin, Brené Brown, Deepak Chopra and others), we will explore various approaches, such as sitting/walking meditations, gentle yoga, Qigong and breathwork. We will also share readings, poems and perspectives from other thought leaders, with recommendations for at-home practices. Instructors: Liz Anema and Mary Anderson.

Please register in advance at the Front Desk, 952-935-2202. $175 Public, $150 Marsh Member

Eventbrite - Mindfulness Based Living at The Marsh

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






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

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






Support for People with Parkinson’s in the Therapy Pool
June 22, 2016

Wednesday, June 22, 12:30 – 1:30 p.m.

Research shows that people with Parkinson’s lack a certain amount of dopamine which is one of the brain’s key messengers, especially in movement. Research also shows that people with Parkinson’s benefit greatly when incorporating aquatic therapy into their wellness plan to reduce symptoms and improve quality of life. This workshop is designed to increase core strength, balance, vocal range, breath capacity, mind-body awareness, range of motion, and community engagement. It is wonderfully therapeutic for individuals living with Parkinson’s and other neurological conditions. Instructor: Marsh Rehab Specialist Nancy Lovaas.

For questions please contact Mary LeSourd: .(JavaScript must be enabled to view this email address), 952-930-8511.
Register in advance at the Front Desk, 952-935-2202. $35 Public, $25 Marsh Member


Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






Growing Your Yoga Practice with Crow Pose
June 29, 2016

Wednesday, June 29, 1:30 - 3:00 p.m.

In addition to our regular yoga classes, occasional workshops are designed to help you focus on the benefits and “how to” of doing a single pose safely. If you are apprehensive about the arm balancing Crow Pose, you are not alone! Let Michelle Ploog break it down and give you the building blocks for getting into and doing this posture safely. The session begins with a yoga flow warm-up, alignment discussion, and a routine for building up the muscles that support Crow. With practice you will be doing Crow in yoga classes with confidence.

Advance registration required, 952-935-2202. $45 Public, $30 Marsh Member

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant






Music on The Marsh - Arne Fogel
June 29, 2016

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

June 1: Maud Hixson interprets the greats of the American Song Book
June 8: Gourmet Jazz: never fail energy & mood lifting classic jazz
June 15: Kim Fragodt sings the songs you know. Tempted to singalong? Join in!
June 22: treVeld - original acoustic compositions on strings: bass, fiddle, mandolin, guitar . . .
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!

Back up to the event list >>Keep in touch : The Marsh Wellness Center, Weight Loss, Spa, Shop and RestaurantThe Marsh Wellness Center, Weight Loss, Spa, Shop and Restaurant