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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

Enjoy exceptional local live music every Wednesday at The Marsh

WEDNESDAYS in January: 5:00 - 7:00 PM
January 27: Fast4: mainstream jazz

WEDNESDAYS IN FEBRUARY TIME SHIFT: 5:30 - 7:30 PM
February 3: King Baron Duo: traditional swing jazz combo
February 10: Gourmet Jazz: mainstream jazz http://www.gourmetjazz.com/
February 17: treVeld: original, unique string trio American and European roots of sound: http://www.treveld.com/
February 24: Singer Maud Hixson with Mary-Louise Knutson on the piano: http://www.maudhixson.com/


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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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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.

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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.


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

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Yoga for Men Only

Tuesdays, 7:00 – 8:00 p.m.

Begin a new practice this year and take care of the chronic aches, tightness and discomfort brought on by habitual tension and stress. In this January yoga class for men only, you will learn how to stretch safely, deeply relax, and improve your flexibility. Yoga also helps in preventing injuries. No advance sign-up required. Just check-in at the Front Desk upon arrival.

$15 Public, Complimentary to Marsh Members

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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.

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TRX Training at The Marsh

Quick TRX
Perfect for those with a limited amount of time, Quick TRX Training offers a full body workout in only 30 minutes. TRX (Total Resistance Training) is a fun, new way to use TRX suspension straps to stretch and strengthen your body and get your heart pumping. Quick TRX Training is currently offered at the following times. The number of classes will increase based on demand. Our Marsh X coaches will be there to motivate, encourage and support you every step of the way. Instructor rotates among the following exercise specialists: Heidi Inwood, Mike Bialick, Peter Elsham, Jennifer Dehn, Diane Pattridge and Kristin Turner.
  • Sundays, 4:15 - 4:45 p.m.
  • Tuesdays, 5:15 - 5:45 p.m.
  • Thursdays, 7:15 - 7:45 a.m. (beginning November 3)

Register in advance by calling the TRX Hotline at 952-930-8597, ext. 5555., $15/$25 per class.

Marsh X with TRX
If you like variety, you'll love Marsh X, now featuring TRX Training. This high energy class offers a variety of activities, ranging from cycling to jumping rope all mixed in with TRX Training. Push yourself to the level that makes sense for you. Our Marsh X coaches will be there to motivate, encourage and support you every step of the way. Instructor rotates among the following exercise specialists:
Heidi Inwood, Mike Bialick, Peter Elsham, Jennifer Dehn, Diane Pattridge and Kristin Turner.
    Wednesdays, 9:15 - 10:15 a.m.
  • Thursdays, 5:00 - 6:00 p.m.
  • Saturdays, 8:00 - 9:00 a.m.

Register in advance by calling the TRX Hotline at 952-930-8597, ext. 5555, $15/$20 per class.

TRX Open Houses
Learn more about TRX by stopping by the West Studio at any of the following times to try the moves and ask questions. Complimentary.
  • Thursday, November 10, 7:00 - 7:30 p.m.
  • Thursday, November 17, 11:30 a.m. - Noon
  • Tuesday, December 13, 5:30 - 6:00 p.m.
  • Saturday, December 17, 11:30 a.m. - Noon



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Pilates Mat/TRX Fusion Series

Pilates/TRX Fusion combines two fitness skills into one dynamic, energetic, full-body workout. Warm up with Pilates Mat movements, which will help you develop a strong core and good posture. Then focus on improving your strength, stamina and flexibility by using our TRX Suspension System, which challenges you to use your own body weight to strengthen your core, chest, back, arms and legs. Previous Pilates Mat experience required. Led by Lesley Koehnen, certified Pilates instructor. $95/Marsh members, $150/General Public for eight-week series.

Register by calling the Pilates Hotline at 952-930-8597, ext. 4444.

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Try Pilates Mat Series

Pilates Mat classes provide an economical way to learn Pilates and the format allows you to progress at your own pace. And did you know that anyone who purchases Marsh Personal Training Packages can attend the Pilates Mat classes at no charge? (a $95/$150 value)
  • Beginning Starts: Tuesday, November 22 through January 10, 10:30 - 11:30 a.m.
  • Intermediate/Advanced Starts: Thursday, December 1 through January 12, 10:30 - 11:30 a.m.
8-week session: $95 for Marsh members/$150 for General Public

To register for this event, you must pay through Paypal. Click below to use either your Paypal account or any major credit card. Cancellations must be received 24 hours in advance to receive a refund. For more information, or to register by phone, call the Front Desk at 952-935-2202.


Pilates Mat Series

8-week Series Pricing:
Level:



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Mindfulness Based Stress Reduction Information Session

Mindfulness Based Stress Reduction (MBSR), a program developed by renowned practitioner and author Jon Kabat-Zinn, will teach you to deal with stress, pain, illness, and the demanding challenges of everyday life. Come and learn more about MBSR at a Complimentary Information Session - Saturday, January 14, 9:30 - 10:30 a.m..



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Snowshoeing in January and February

Join us for snowshoeing on the well-groomed trails behind The Marsh. This is a great way to get outside and enjoy the wonders of nature. No experience required; a basic lesson is included in each outing. Led by Marsh Exercise Specialist Diane Pattridge. Saturdays, January 14 and February 4, 11:00 a.m. - Noon Wednesdays, January 18, February 15, 11:00 a.m. - Noon Bring your own snow shoes. We have a very limited supply available for rent at $5/$10 per hour. NOTE: Because these outings are weather dependent, please register by calling the Front Desk at 952-935-2202 at least 24 hours in advance.

To register for this event, you must pay through Paypal. Click below to use either your Paypal account or any major credit card. Cancellations must be received 24 hours in advance to receive a refund. For more information, or to register by phone, call the Front Desk at 952-935-2202. Complimentary for Marsh members, $15 for General Public.


Saturdays, December 17, January 14, February 4, Wednesdays, December 21, January 18 & February 15 11:00 a.m. - 12:00 p.m.

Pricing
Indicate date(s) here



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Reiki Affirmation Dance (RAD)

Reiki Affirmation Dance (RAD) is a movement class that incorporates dance with positive affirmations, breath work, meditation and overall sense of awareness. Join popular Nia instructor, Jill Goux for these special classes (check-in at 6:45 p.m.). Class starts at 7:00 p.m.

To register for this event, you must pay through Paypal. Click below to use either your Paypal account or any major credit card. Cancellations must be received 24 hours in advance to receive a refund. For more information, or to register by phone, call the Front Desk at 952-935-2202.


Reiki Affirmation Dance, January 22, 7:00 p.m.

Options



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Franklin Method Workshop: Can Your Shoulders be Happy?

Explore the design and function of your lungs, diaphragm, and ribcage to improve your body’s movement and well-being. Learn how efficient, mindful breathing rejuvenates your health thousands of times each day, with every breath. Taught by Angela Kneale, an occupational therapist with certifications in Pilates and a Level III Franklin Method instructor.

To register for this event, you must pay through Paypal. Click below to use either your Paypal account or any major credit card. Cancellations must be received 24 hours in advance to receive a refund. For more information, or to register by phone, call the Front Desk at 952-935-2202.


Franklin Method Workshop: Can Your Shoulders Be Happy?, Wednesday, January 25, 7:15 - 8:45 p.m.

Pricing:



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The Feldenkrais Method ® - Undoing Unhealthy Habits

4-week series: Thursdays, January 14 - February 4, 1:00 - 2:00 p.m.

Learn to move with ease, and move to learn more about your body. The Feldenkrais Method® teaches us to notice how our bodies work in motion, and provides lessons on refining our movement for better posture, balance and grace. Through self-awareness, we can undo habits that create tension and fatigue (gait imbalances, desk and work posture, etc.), all detrimental to our health. Much of the class time is spent moving gently while lying on a mat to achieve a greater sense of integrated, whole body coordination. Instructor: Nick Strauss-Klein. To learn more about Nick, please visit http://www.twincitiesfeldenkrais.com/nick-strauss-klein/

Register in advance online below or at the Front Desk, 952-935-2202. 4-week series: $75 Public, $60 Marsh Member or single session: $25 Public, $20 Marsh Member


Eventbrite - Feldenkrais Method

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Music on The Marsh - King Baron Duo

Come, eat, drink and enjoy live music every Wednesday at The Marsh!

WEDNESDAYS IN FEBRUARY TIME SHIFT: 5:30 - 7:30 PM
February 3: King Baron Duo: traditional swing jazz combo
February 10: Gourmet Jazz: mainstream jazz http://www.gourmetjazz.com/
February 17: treVeld: original, unique string trio American and European roots of sound: http://www.treveld.com/
February 24: Singer Maud Hixson with Mary-Louise Knutson on the piano: http://www.maudhixson.com/


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Pilates, Posture and You: Reversing “Text Neck”

4-week series: Fridays, February 5, 12, 19 and 26, 10:30 - 11:30 a.m.

Are you slouching? Are you noticing rounded shoulders with your head protruding forward? Are you tight in the neck and upper back? Today’s texting habits are having a detrimental effect on good posture and putting strain and pain in areas where we least expect. For these reasons (or any habit that’s hurting your posture), talk to Pilates Director Carol Pehle about the value of Pilates for healthy posture: .(JavaScript must be enabled to view this email address) or 952-930-8524. Our next 4-week training series begins February 5 with instructor Bridget Raltchevsky.

Please register by calling 952-935-2202. $100 Public, $80 Marsh Member

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Land & Water Cross-Training

4-week Series: February 8 – March 2
Mondays, 12:30 – 1:30 p.m. (Level 1*)
Wednesdays, Noon – 1:00 p.m. (Level 2*)


If your exercise routine has been in the supportive water environment and you’re thinking it’s time to change it up and work more on land, this series will progress you with safety and ease. Or, perhaps you’re a Training Center person now needing a non-weight bearing environment. Whether you’re wanting to increase the challenge or adjust for physical changes, this program provides both structure and the stimulation of cross-training between pool and land, while achieving the strength, cardio, flexibility and balance benefits you want. Instructors: Peter Elsham, Exercise Specialist and Rehab Specialist Nancy Lovaas.
$110 Public, $85 Marsh Member

*Please contact Peter or Nancy to determine the appropriate level for you: .(JavaScript must be enabled to view this email address) or .(JavaScript must be enabled to view this email address). Register at the Front Desk, 952-935-2202.

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Let’s Talk Books

Take Me With You by Catherine Ryan Hyde

Tuesdays, February 9, 7:00 p.m. & February 16, 1:00 p.m.

In this thoughtful novel the reader meets a burned-out teacher, two young boys, several AA members and a father with good intentions, but bad follow-through. Read it, think about it, and join us as we share our thoughts. Complimentary.

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Chronic Pain Explained

Tuesday, February 9, 5:30 – 7:30 p.m.

Understanding chronic pain is the first step toward pain management and learning how to live well with greater comfort. Doug Merz, PT and Kelly Brouwer, DPT, ATR of Merz Physical Therapy will present insights on chronic pain, including the role of the nervous system and the pain response to physical activity. This talk is a popular topic among our membership and often creates “a ha!” moments that lead to proactive treatment and exercise solutions.

Please register in advance online below or by calling 952-935-2202. If you would like to know more about the talk in advance, please call Merz Physical Therapy at 952-935-4037. $50 Public, $40 Marsh Member

Eventbrite - Chronic Pain Explained with Merz Physical Therapy at The Marsh

CHRONIC PAIN: SMALL GROUP CONTINUATION
Wednesdays, February 17 & 24, 5:30 – 6:30 p.m.
If you are interested in exploring an in-depth, detailed study of the information presented at Chronic Pain Explained, lecture participants are eligible for two small group sessions with Kelly Brouwer and Doug Merz. The focus of these groups is to identify individual strategies and resources to help deal with persistent pain. Registration is limited for these Small Groups and will open at the Chronic Pain Explained talk on February 9. $100 Public, $90 Marsh Member

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Pilates in the Pool Small Group Training Series

4-week Small Group Training Series:
Tuesdays, February 9 - March 1, 11:45 a.m. - 12:45 p.m.
Newly Added! Thursdays, February 11 - March 3, 12:30 – 1:30 p.m.


Gentle on joints and muscles, yet very effective, Pilates in warm water is a unique approach to strengthening muscles and improving flexibility, coordination and balance while practicing Pilates’ core muscle work. This series is a comfortable way to begin a Pilates program or advance your practice in a resistive water environment that challenges you differently. Pilates Instructor Bridget Raltchevsky.

Register in advance online below or by calling 952-935-2202. $110 Public, $85 Marsh Member


Eventbrite - Pilates in the Pool

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Music on The Marsh - Gourmet Jazz

Come, eat, drink and enjoy live music every Wednesday at The Marsh!

WEDNESDAYS IN FEBRUARY TIME SHIFT: 5:30 - 7:30 PM
February 3: King Baron Duo: traditional swing jazz combo
February 10: Gourmet Jazz: mainstream jazz http://www.gourmetjazz.com/
February 17: treVeld: original, unique string trio American and European roots of sound: http://www.treveld.com/
February 24: Singer Maud Hixson with Mary-Louise Knutson on the piano: http://www.maudhixson.com/

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Deep Water Core Small Group Training

Wednesday, February 10 - March 2, 9:15 – 10:15 a.m.

Challenge your stability and power in the fluid environment of deep water and feel the difference in alignment, core and back strength. In this Therapy Pool series, you will use a ski belt or flotation noodle to remain buoyant while working against the opposing forces of gravity and water resistance. You’ll love it! As a specialized Small Group Series, this is limited to 6 participants. Instructor: Diane Pattridge.

Please register early by calling 952-935-2202. $110 Public, $85 Marsh Member


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Pilates in the Pool Small Group Training Series

4-week Small Group Training Series:
Tuesdays, February 9 - March 1, 11:45 a.m. - 12:45 p.m.
Newly Added! Thursdays, February 11 - March 3, 12:30 – 1:30 p.m.


Gentle on joints and muscles, yet very effective, Pilates in warm water is a unique approach to strengthening muscles and improving flexibility, coordination and balance while practicing Pilates’ core muscle work. This series is a comfortable way to begin a Pilates program or advance your practice in a resistive water environment that challenges you differently. Pilates Instructor Bridget Raltchevsky.

Register in advance online below or by calling 952-935-2202. $110 Public, $85 Marsh Member


Eventbrite - Pilates in the Pool

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Intermediate Bridge Series

4 Weeks: Thursdays, February 11 – March 3, 1:30 – 3:30 p.m.

ACBL accredited instructor Sherry Hansen returns for Intermediate Bridge lessons this month. Lessons must be taken as a full series and there are no refunds for missed classes. Payment is due on or before February 11.

Please register by February 7 by calling 952-935-2202. $87.50 Public, $75 Marsh Member

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Candlelight Meditation in the Therapy Pool

Friday, February 12, 5:30 – 6:15 p.m.

Relax and reconnect. This unique meditation in the warm water by candlelight will wash away the stress of the week. This is a contemplative and quiet visualization facilitated by Tami Koehler.

Register by calling 952-935-2202. $20 Public/$15 Marsh Member per person or $35 Public/$25 Marsh Member for two

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Valentine’s Dinner in the Moon Terrace

Saturday, February 13, 5:30 and 7:30 p.m.

Reserve your table for a special 3 course prix fixe dinner on the eve of Valentine’s Day. In addition to the entrée selections below, you will also enjoy the Marsh or Fall Harvest Salad and a special Valentine dessert. Plus… the lovely music of Kim Marie Fragodt will set an atmosphere of warmth, love and happy memories.

• Tournedos de Boeuf with Veal Demi-Glaze, Yukon Gold Potato Pureé and Asparagus with Béarnaise sauce
• Lamb Chops, grilled to perfection and served with Quinoa and Spiced Tabbouleh
• Seared Scallops with Hand-made Gnocchi with Sage and Brown Butter and Balsamic Roasted Squash


Two seatings only at 5:30 and 7:30 p.m.
Please reserve your table early by calling Tom Dalum, our Food & Beverage Director, at 952-930-8519 or email: .(JavaScript must be enabled to view this email address). $45/person, beverages extra.

For casual dining in the Restaurant, stop by and select from a special a la carte Valentine menu and enjoy the live music!

Kim Marie Fragodt
Singing songs from the heart for Valentine’s Dinner
When I Fall in Love, Fly Me to the Moon, and many more! No cover.
Saturday, February 13, 5:30 – 8:30 p.m. in the Restaurant


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Biometrics Information Session: February 16

Look Better - Feel Better - Get More out of Life!

Biometrics is The Marsh’s proven healthy weight program. In 6 weeks:
• Lose unwanted fat and inches
• Increase lean muscle mass
• Build strength
• Gain energy and confidence

Find out how you can become trimmer, stronger and healthier through Biometrics. Our next complimentary information sessions are:

• Tuesday, February 16 at 6:00 p.m.
• Tuesday, February 23 at noon


Our next group starts March 7. Can't wait? Contact Marsh Exercise Physiologist Evan Strewler at .(JavaScript must be enabled to view this email address) or 952-930-8512 for details.

Click below to register for an information session or call 952-935-2202.


Eventbrite - Weight Loss at The Marsh: Biometrics One-on-One

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Let’s Talk Books

Take Me With You by Catherine Ryan Hyde

Tuesdays, February 9, 7:00 p.m. & February 16, 1:00 p.m.

In this thoughtful novel the reader meets a burned-out teacher, two young boys, several AA members and a father with good intentions, but bad follow-through. Read it, think about it, and join us as we share our thoughts. Complimentary.

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Music on The Marsh - treVeld

Come, eat, drink and enjoy live music every Wednesday at The Marsh!

WEDNESDAYS IN FEBRUARY TIME SHIFT: 5:30 - 7:30 PM
February 3: King Baron Duo: traditional swing jazz combo
February 10: Gourmet Jazz: mainstream jazz http://www.gourmetjazz.com/
February 17: treVeld: original, unique string trio American and European roots of sound: http://www.treveld.com/
February 24: Singer Maud Hixson with Mary-Louise Knutson on the piano: http://www.maudhixson.com/

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Hip Rehab for Pre/Post Surgery & Injury

Small Group Training

Thursdays, February 18 - March 10, 11:30 a.m. - 12:30 p.m.

Strength and mobility are keys to maintaining quality movement that supports our normal activities. If you or someone you know is anticipating or recovering from hip surgery or an injury, or is having general hip discomfort, this program in the Therapy Pool will support better outcomes through the healing process and for the long term. Instructor: Rehab Specialist Mary LeSourd.

Register in advance online below or by calling 952-935-2202. $110 Public, $85 Marsh Member

Eventbrite - Hip Rehab for Pre/Post Surgery/Injury at The Marsh

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Aqua Jogging

4-week Small Group Training Series:
Fridays, February 19 - March 11, 9:00 - 10:00 a.m.


Weightless in water, this jogging experience in the Therapy Pool delivers on many levels: improving cardiovascular fitness, circulation, strength and range of motion. It can even lower blood pressure and aid in tissue healing. While high intensity drills focus on the mechanics, exercising in this impact-free environment is also ideal for rehabilitating or recovering from injury. Instructor: cardio expert Ryan Ford.

Register in advance at the Front Desk, 952-935-2202. $110 Public, $85 Marsh Member

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Relieve Shoulder Tightness through Yoga and Myofascial Release

Saturday, February 20, 3:00 – 5:00 p.m.

Carrying the world on your shoulders? It can feel that way, especially when your shoulders are constricted and hurting. In this workshop, you will ease that tightness, and learn a method to take with you anywhere. Yoga instructor Amanda Straka uses massage balls to teach the self-rolling Myofascial method that loosens muscles connecting to and supporting the shoulder structure. This prepares you for deep stretching to relieve shoulder tension and improve range of motion. What a relief!

Register online below or by calling 952-935-2202. $45 Public, $30 Marsh Member

Eventbrite - Yoga & Myofascial Release ... Carrying the World on Your Shoulders?

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Biometrics Information Session: February 23

Look Better - Feel Better - Get More out of Life!

Biometrics is The Marsh’s proven healthy weight program. In 6 weeks:
• Lose unwanted fat and inches
• Increase lean muscle mass
• Build strength
• Gain energy and confidence

Find out how you can become trimmer, stronger and healthier through Biometrics. Our next complimentary information sessions are:

• Tuesday, February 16 at 6:00 p.m.
• Tuesday, February 23 at noon


Our next group starts March 7. Can't wait? Contact Marsh Exercise Physiologist Evan Strewler at .(JavaScript must be enabled to view this email address) or 952-930-8512 for details.

To register for the free information sessions, click below or call 952-935-2202.


Eventbrite - Weight Loss at The Marsh: Biometrics One-on-One


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Physician Lecture Series… Investigating Your Heart Health

Physician Lecture Series...
in cooperation with Minneapolis Heart Institute®

Investigating Your Heart Health
with David G. Hurrell, MD, FACC and Susan White, Registered Dietitian

Tuesday, February 23, 6:30 p.m.
Reception and refreshments follow the talk.

“When is it time to evaluate my cardiovascular health?”
“There’s a history of heart disease in my family… should I be doing something now?”
“What tests when?”


Nearly every family is affected by heart disease. Studies and articles come out daily reporting on new diagnostic tests, interventions and diet. We will sort out all the information when we welcome Dr. David Hurrell from Minneapolis Heart Institute® and Dietitian Susan White. Dr. Hurrell will shed light on the latest findings, screenings, and the “why and when” of cardiovascular assessment. Then, Susan will help interpret the newly released dietary recommendations. Please join us, bring loved ones who need to know more, and come prepared with questions that have implications for all of us.

Register in advance online below or call 952-935-2202. Doors open at 6:00 p.m. Complimentary to all.


Eventbrite - Investigate Your Heart Health

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Music on The Marsh - Singer Maud Hixson with Mary-Louise Knutson on the piano

Come, eat, drink and enjoy live music every Wednesday at The Marsh!

WEDNESDAYS IN FEBRUARY TIME SHIFT: 5:30 - 7:30 PM
February 3: King Baron Duo: traditional swing jazz combo
February 10: Gourmet Jazz: mainstream jazz http://www.gourmetjazz.com/
February 17: treVeld: original, unique string trio American and European roots of sound: http://www.treveld.com/
February 24: Singer Maud Hixson with Mary-Louise Knutson on the piano: http://www.maudhixson.com/

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Risk Factors Anyone?

Thursday, February 25, 12:30 - 1:30 p.m.

Heart month gives us a fresh opportunity to talk about the importance of knowing the numbers behind our heart health, what they mean, and what we can do to lower our risk of cardiovascular disease. As an active Marsh member, you may be doing everything right, but if it’s been awhile since your last heart health risk assessment, now may be the time for a check-in. Marsh Exercise Specialist Jen Loeffler presents the numbers behind the risk factors, Marsh assessments, and guidelines for taking care of your heart health.

Please sign-up in advance online below or by calling 952-935-2202. $10 Public, Complimentary to Marsh Members

Eventbrite - Heart Health Talk - Risk Factors Anyone?

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A Deeper Yoga Experience for Men

4-week series: Saturdays, February 27 - March 19, 1:30 - 3:00 p.m.

You have started to do yoga ... and beginning to understand the basics, language, and you’re feeling some of the benefits of this healthful practice. This series will take you deeper from week to week. It’s tailored for your regular practice here and away from The Marsh. Instructors Carlton Morris and Liz Anema. All levels welcome.

Register online below or by calling 952-935-2202. $95 Public, $75 Marsh Member

Eventbrite - Yoga for Men ... a Deeper Yoga Experience

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EASY Workshops (Energetic Aquatic Shiatsu Yoga)

Saturdays, February 27, March 26 & April 23, 11:30 a.m. – 12:45 p.m.

Mind-body practitioner Nicola Kapala is offering a monthly EASY series in the Therapy Pool. EASY, brought to us by Shinzo, is the “positive flow of movement, stretching, imagery and breath” with lessons on the Shiatsu points, meridian flow and self-care. It is appropriate for everyone, especially newcomers.

Please register in advance online below or by calling 952-935-2202. $25 Public/$15 Marsh Member per class or $65 Public/$45 Marsh Member for all three sessions.


Eventbrite - Yoga/Shiatsu in the Marsh Pool: Energetic Aquatic Shiatsu Yoga ("EASY")

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Yoga for Your Healthy Back

Sunday, February 28, 2:00 - 4:30 p.m.

Yogi masters say, “You are as young as your back.” We all know how achy and aged we feel when our back is hurting. In this workshop we will explore opportunities to support and keep our back strong, flexible and healthy. This is ideal for people struggling with back issues now or wanting to prevent future issues. Come in comfortable clothing and bring your own mat if you wish. All levels of yoga are welcome. Please feel free to refer this to others who may benefit. Instructor: Sharon Hills-Bonczyk, MPH, E-RYT 500.

Register online below or by calling 952-935-2202. $45 Public, $30 Marsh Member

Eventbrite - Yoga for a Healthy Back

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