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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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Music on The Marsh Wednesdays!

Live music every Wednesday
5:00 - 7:00 p.m.

Relax with us over live music and great food in The Marsh Restaurant. No cover.

“Listening to music is like exercise for the brain.” Join us for our weekly music artist series!

May 27: Bill Duna
June 3: Eric Hohn and Friends
June 10: Gourmet Jazz
June 17: Jon Pemberton
June 24: Jeff Brooks



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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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Pilates Express Stretch Class

Fridays, starting February 6
10:30 – 11:00 a.m.


Come to the Pilates Studio for an efficient express class focused on the technique of muscle stretch for improved flexibility, balance and posture. Ideal for anyone seeking greater range of motion, the class will end with relaxation. Instructor: Bridget Raltchevsky.

To register call 952-930-8597 ext 4444. $12.50/$17.50


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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

Wednesdays at 5:00 p.m.
Professional certified training with a Marsh Trainer
Pre-requisite: Beginner Kettlebell


This is certified Kettlebell training at its best with experienced pros. Focused on functional, dynamic, full-body movements that work on strength, cardio, and flexibility, Kettlebell training works the stabilizer muscles, giving you the strength to apply in real life. Whether your goal is improved 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.” This is an official Kettlebell-certified trainer-led drop-in class. Pre-requisite: Beginner Kettlebells. Reserve your spot on line. You will be charged the class fee at The Marsh: $21.25 Marsh Members, $27.50 General Public.

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

Pre-register here:




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Barre at The Marsh

Mondays (Intro) 8:00 - 8:55 a.m., Wednesdays, 6:00 - 6:55 a.m. & Barre Xpress, Thursdays at 11:00 - 11:25 a.m. (all 6-week series)</strong>

Train your whole body for long and lean muscles, core strength and stability through strong feet. We’re delighted to introduce three Barre offerings from Intro to Barre Xpress!

Complimentary/$15

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Fibro-cize

Wednesdays, 12:30 - 1:15 p.m.

Water exercise is proven to help alleviate the discomfort associated with Fibromyalgia. People who find it hard to exercise with weight and gravity will find our warm Therapy Pool not only comforting but very effective at increasing blood flow, reducing stress on joints, and creating resistance that strengthens muscles. Aquatic Rehab Specialist Mary LeSourd now introduces an going aquatic rehab class to address the management of Fibromyalgia.

Complimentary/$20

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Biometrics: Stronger, Leaner, Healthier

Time for a Spring Tune-up?
Trim down, get healthier, enjoy more energy!

Start now and be ready for an active spring and summer, or special events you’re anticipating. In 6 weeks you will...
• increase lean muscle mass • lose excess fat and inches
• build strength and energy

This is your time! Our next Biometrics group begins July 6.
Contact Health & Fitness Director Evan Strewler, 952-930-8512 or .(JavaScript must be enabled to view this email address).

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Foot & Leg Massage for Neuropathy

Massage for lower leg circulation issues helps alleviate the discomfort of neuropathy through relaxation. It decreases production of stress hormones (resulting in beneficial effects to blood sugar levels); myofascial effects (facilitating greater physical mobility as elevated blood sugar causes thickening of connective tissue and can result in stiffness); and circulation (facilitating a more efficient uptake of insulin by the cells).

25 minutes $45/$50 or 50 minutes $70/$85.
Make your appointment in the Spa, 952-935-8905.


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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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Aqua Jogging

Small Group Series: Tuesdays, May 5 – 26, 9:00 – 10:00 a.m.

This 4-week series is one of the best ways to increase cardiovascular endurance and stamina in a controlled and monitored exercise environment. With a focus on proper mechanics and high intensity drills, Cardio expert Ryan Ford leads this small group training in the Therapy Pool.

Register at the Front Desk, 952-935-2202. $85/$110

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Let’s Talk Books

Let Him Go by Larry Watson
Tuesdays, May 12, 7:00 p.m. & May 26, 1:00 p.m.

This fierce, tense book will have you questioning yourself and say “What would I do?” The setting is North Dakota and truly the “wild west.”

Special Guest - May 26, Daniel Slager, CEO, Milkweed Editions, publishers of the book. Complimentary.

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Alignment: Why It Matters

Wednesday, May 27, 1:00 - 2:00 p.m.

Proper alignment is critical for maintaining good health. From the foot to the knee to the hip, if things are off-balance or misaligned, it can predispose you to injury or premature wear and tear on your joints. This one hour presentation with Doug Merz of Merz Physical Therapy begins with a 15 minute lecture and demonstration on the anatomy of human alignment and common muscle imbalances. Then Merz physical therapists Kelly Brouwer and Jessica Horne will separate attendees into three small groups to discuss specific problems of the ankle, foot, knee or hip and potential alignment corrections. Marsh Pilates instructor Sue Trebisovsky will be present for general postural screenings. Individual follow-up appointments for corrective exercise may be made with physical therapists or Pilates staff during this program.

Please sign-up at the Front Desk, 952-935-2202. Complimentary/$10

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Music on The Marsh - Bill Duna

Live music every Wednesday
5:00 - 7:00 p.m.
Relax with us over live music and great food in The Marsh Restaurant. No cover.

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Back Health Series

6-Week Series, Thursdays, May 28 - July 2, 11:30 a.m. - 12:30 p.m.

Our progressive Back Health series in the Therapy Pool focuses on the principles of correct posture: improving structural alignment; identifying and strengthening core muscles; and securing stability in movement. New material is presented each week for overall safe back exercise. Instructor: Mary LeSourd.

Register at the Front Desk, 952-935-2202. $120/$150


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The Marsh Summer Ironman Challenge!

Starting June 8 through August 16
Packet Pickup Party: Thursday, May 28, 5:30 - 6:30 p.m.


Here’s the challenge:
425 yard Swim + 11.2 mile Bike + 2.62 mile Run/Walk x 10 weeks!

Participation was lively last year! Join the crowd – it’s a non-competitive honor system to keep you motivated and inspired throughout the summer. For our over-achievers, we’re raising the bar. Now introducing 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 or Row: 2.4 miles (per week that breaks down to: 425 yards or approximately 8.5 Lap Swim down and back, or Row approximately 0.2 miles/week)
• Bike: 112 miles (11.2 miles/week)
• Run/Walk or Elliptical: 26.2 miles (2.62 miles/week)

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

Beyond the Stats: Get outside and join these Team Marsh group events!
• Raspberry Run - Sunday, July 19, 11:00 a.m. Hopkins 5-Mile/1-Mile Registration: hopkinsraspberryrun.com/
• Tour de Tonka - Saturday, August 1, 7:30 a.m. at Minnetonka High School
Contact Evan Strewler to sign-up with Team Marsh! Check out routes and
details on-line at: minnetonka.k12.mn.us/tourdetonka/routes/Pages/default.aspx
• Annual Marsh 5K On the Boulevard Save the date... Saturday, October 10!

Pick up a registration form at the Front Desk. $60/$150

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Family Splash!

Saturday, May 30, 3:00 - 5:00 p.m.

Family Splash is a child-friendly afternoon of fun in the pool. Aquatics Director Mary LeSourd and Swim Instructor Diane Pattridge are on deck. Parent/guardian supervision is required. Maximum of 3 children (all ages) per adult.

Complimentary for members and their children/grandchildren. Nonmembers: $10 per parent and per child over age 5 (same parent/child ratio applies). $25 for non-member family up to 5. Sign-up at the Front Desk, 952-935-2202.


Coming this Summer!
3-Week Children’s Swim Lessons

A convenient shorter series - over 3 weeks, twice a week to suit busy summer schedules. Contact Diane Pattridge for details, 952-930-8218. $95/$115



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Meditation for Real Life

Saturdays, May 30 – June 13, Noon-1:00 p.m.

Learn more about meditation or experience it for the first time. This 3-class series introduces the basics and is an opportunity to participate in a weekly group practice. Instructor: Summer Hills-Bonczyk, an experienced Kripalu Yoga instructor and practitioner of meditation for 12 years.

Register at the Front Desk, 952-935-2202. $60/$75 for the series or $25/$30 each.

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Feldenkrais Workshop: Walking with Your Whole Self

Sunday, May 31, 1:00 – 5:00 p.m.

Explore, deconstruct and re-learn the basics of human ambulation with opportunities to walk outside on the trails. Walking provides exercise, builds bone, aids digestion and reduces depression. But when aging brings injuries or sedentary habits, we can lose touch with the joy of walking.
Through Feldenkrais® Awareness Through Movement® lessons we’ll nourish the neurological “roots” of walking --- integrating arms, legs, chest and pelvis -- so we can walk with confidence, pleasure, and restore an easy, graceful gait. Bring good outdoor walking shoes (nothing loose at the heel like flip-flops) and a bath towel to fold for head support during mat lessons. Dress in layers. Workshop includes light refreshments and follow-up review notes by email. Instructor: Nick Strauss-Klein.

For more information on Nick and Twin Cities Feldenkrais please click here: http://twincitiesfeldenkrais.com/event/2015-walking-whole-self/

Register at the Front Desk, 952-935-2202. $50/$70

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Outdoor Bootcamp

Thursdays, June 4 - 25, 5:00 – 6:00 p.m.

Our bodies respond when we change the routine and the challenge. Outdoor Bootcamp, adapted from Marsh Xtreme, is training outdoors with stations and apparatus to create an invigorating session with lots of variety. Exercises are adapted for all fitness levels, including beginners.

Register at the Front Desk or call 952-935-2202. $10/$20

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Safe Core with Pilates: Flatten Your Tummy, Protect Your Back

Fridays, June 5 - 26, 10:30 a.m.

Train your abs (don’t strain your back) the Pilates way. This small group series integrates the full core from the pelvic floor to the abs, back and postural muscle - great for women and men!

Register at the Front Desk, 952-935-2202. $80/$120

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Summer Swimming Lessons for Children - New 3-week sessions!

A convenient shorter series - over 3 weeks, twice a week to suit busy summer schedules.

Group Swimming Lessons
Summer Lessons: June 16 - August 13
Tuesdays and Thursdays, 3:30 - 6:00 p.m. (30 minute classes) $95/$115
Session 1: June 16 - July 2
Session 2: July 7 - 23
Session 3: July 28 - August 13
One lesson per week also available upon request. Call Diane Pattridge for information at 952-935-2202, ext. 8218.

Private & Semi-Private Swim Lessons
The Marsh also offers private and semi-private swim lessons. We are able to accommodate your child/children with 30-45 minute lessons, individualized for their needs.
Private 30 minute lesson - $43 ($40 Marsh member)
Semi-private 30 minute lesson - $28 ($25 Marsh member) per child
Family of 2, 30 minutes - $52 ($45 Marsh member) for both children

Call Diane Pattridge for more information and scheduling at 952-935-2202, ext. 8218 or .(JavaScript must be enabled to view this email address).

Download Swim Lesson Brochure


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Mindfulness Based Living at The Marsh: Free Information Session

Information Sessions:
Thursday, June 25, Noon – 1:00 p.m.
& Monday, June 29, 7:15 – 8:30 p.m.

Series 2:
Mondays, July 13 – August 31, 7:15 - 9:15 p.m.
including a Silent Retreat on August 24, 5:15 - 9:15 p.m.

The Marsh’s exclusive Mindfulness Based Living ("MBL") program is a new and comprehensive structured course, both expansive and practical with a discerning curriculum. Rooted in Jon Kabat-Zinn’s MBSR teachings (Mindfulness-Based Stress Reduction), it uniquely integrates 30 years of mind-body work at The Marsh. You will learn the skills to consciously handle life’s stresses and challenges, and develop your innate sense to more effectively cope, relax, understand and cultivate “moment to-moment, non-judgmental awareness” for enhanced well-being. Throughout the course and beyond, this specialized training will help you sustain your newfound practice of being fully present, aware, and open to the world.

We are delighted that our new Mindfulness Based Living program has been so well received with Series 1 at maximum capacity. Many of our members and guests are clearly interested in this custom program that covers the foundation of Mindfulness-Based Stress Reduction with our unique Marsh fingerprint. If you would like to know more about MBL, come to one of our June information sessions this month. Our leader is Mary Margaret Anderson. Mary trained in MBSR with Jon Kabat-Zinn at the Omega Institute where she teaches yearly.

The information session is complimentary to all.

Please register for the information session below or at the Front Desk, 952-935-2202.



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Mindfulness Based Living at The Marsh: Free Information Session

Information Sessions:
Thursday, June 25, Noon – 1:00 p.m.
& Monday, June 29, 7:15 – 8:30 p.m.

Series 2:
Mondays, July 13 – August 31, 7:15 - 9:15 p.m.
including a Silent Retreat on August 24, 5:15 - 9:15 p.m.

The Marsh’s exclusive Mindfulness Based Living ("MBL") program is a new and comprehensive structured course, both expansive and practical with a discerning curriculum. Rooted in Jon Kabat-Zinn’s MBSR teachings (Mindfulness-Based Stress Reduction), it uniquely integrates 30 years of mind-body work at The Marsh. You will learn the skills to consciously handle life’s stresses and challenges, and develop your innate sense to more effectively cope, relax, understand and cultivate “moment to-moment, non-judgmental awareness” for enhanced well-being. Throughout the course and beyond, this specialized training will help you sustain your newfound practice of being fully present, aware, and open to the world.

We are delighted that our new Mindfulness Based Living program has been so well received with Series 1 at maximum capacity. Many of our members and guests are clearly interested in this custom program that covers the foundation of Mindfulness-Based Stress Reduction with our unique Marsh fingerprint. If you would like to know more about MBL, come to one of our June information sessions this month. Our leader is Mary Margaret Anderson. Mary trained in MBSR with Jon Kabat-Zinn at the Omega Institute where she teaches yearly.

The information session is complimentary to all.

Please register for the information session below or at the Front Desk, 952-935-2202.



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Mindfulness Based Living: 8-Week Series

Mindfulness Based Living Series 2:
Mondays, July 13 – August 31, 7:15 - 9:15 p.m.
including a Silent Retreat on August 24, 5:15 - 9:15 p.m.

The Marsh’s exclusive Mindfulness Based Living ("MBL") program is a new and comprehensive structured course, both expansive and practical with a discerning curriculum. Rooted in Jon Kabat-Zinn’s MBSR teachings (Mindfulness-Based Stress Reduction), it uniquely integrates 30 years of mind-body work at The Marsh. You will learn the skills to consciously handle life’s stresses and challenges, and develop your innate sense to more effectively cope, relax, understand and cultivate “moment to-moment, non-judgmental awareness” for enhanced well-being. Throughout the course and beyond, this specialized training will help you sustain your newfound practice of being fully present, aware, and open to the world. Our leader is Mary Margaret Anderson. Mary trained in MBSR with Jon Kabat-Zinn at the Omega Institute where she teaches yearly.

Series 2 starts July 13: $245/$295.

Please register for the series below or at the Front Desk, 952-935-2202.




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