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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!

September 2: Eric Hohn & Trio - Popular and approachable styles on piano, bass and brass
September 9: Gourmet Jazz - Mainstream style filled with personality
September 16: Bill Duna & Charmin - Michelle Jazzy melodies with sweet vocals
September 23: Jon Pemberton - Versatile jazz/standards on the piano
September 30: MacPhail Student Jazz Combo - featuring current MacPhail students

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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

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

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, 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: You must do FIVE Kettlebell Fundamental classes within 40 days. The instructor, after five classes, will assess if you have the acquired skills before advancing to full movement Kettlebell Blast. It's important to assure that you have mastered the key basic movements safely before proceeding to the higher level small group training.

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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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

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

Click here for more information: http://www.themarsh.com/biometrics

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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Kettlebell Fundamentals

Weekly every Wednesday from 8:00 – 9:00 a.m.

Training with Kettlebells is a great way to stay in shape for real-life activities. Whether it’s as simple as transferring a gallon of milk from the grocery bag to the fridge or lifting a child onto a swing, tasks are more enjoyable when done with strength and ease. We do Kettlebell training in small groups to assure everyone learns the fundamentals before moving into advanced Kettlebell Blast.

Marsh Exercise Specialist Nick Hargens directs our Marsh Kettlebell program, including Kettlebell Fundamentals and Kettlebell Blast. Marsh Exercise Specialists were trained by Tyler Yearby, a Master Level Kettlebell Concepts instructor and the only one in the Midwest certified to teach Kettlebell Concepts to fitness pros around the world.

Kettlebell Fundamentals is a small group training class. Reserve your spot on-line by registering below.You will be charged when you check-in at The Marsh: $20/class Marsh Members,$25/class Public Price. First-time class is free!



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Body Recall

Twice a week! Tuesdays, 11:30 a.m. and Fridays, 10:30 a.m.
Open to Everyone

If you are a beginner to exercise, trying to get moving again, or have a chronic condition, Body Recall is a gentle orientation class. It is also appropriate for physician referral. You may exercise standing or seated.

$15 Public, Complimentary to Marsh Members

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Saturday Night Dinner Specials

Come in and enjoy our seasonal features with live piano music!

September 5: Family Chicken Dinner
September 12: Prime Rib Night
September 19: Pasta Night
September 26: Seafood Specials


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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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Music on The Marsh - Eric Hohn & Trio

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.

September 2: Eric Hohn & Trio - Popular and approachable styles on piano, bass and brass
September 9: Gourmet Jazz - Mainstream style filled with personality
September 16: Bill Duna & Charmin - Michelle Jazzy melodies with sweet vocals
September 23: Jon Pemberton - Versatile jazz/standards on the piano
September 30: MacPhail Student Jazz Combo - featuring current MacPhail students



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Let’s Talk Books

Discussion: What about Harper Lee?

Tuesdays, September 8, 7:00 p.m. & September 15, 1:00 p.m.
Open to Everyone

Read one or all - To Kill a Mockingbird, Go Set a Watchman, The Mockingbird Next Door by Marja Mills (All books available in The Marsh Shop - at discount)

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Music on The Marsh - Gourmet Jazz

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.

September 2: Eric Hohn & Trio - Popular and approachable styles on piano, bass and brass
September 9: Gourmet Jazz - Mainstream style filled with personality
September 16: Bill Duna & Charmin - Michelle Jazzy melodies with sweet vocals
September 23: Jon Pemberton - Versatile jazz/standards on the piano
September 30: MacPhail Student Jazz Combo - featuring current MacPhail students

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Legacy Workshops with Rachael Freed

Legacy Workshops with Rachael Freed, Founder of Life Legacies

Rachael Freed's legacy writing workshops are pertinent to anyone wanting to explore the process of expressing and preserving his/her personal values and heritage to family and loved ones. For more background on Rachael's wonderful work, please visit her website at: http://www.life-legacies.com/

Legacy Letters to Accompany and Personalize our Advance Directives and Wills
Thursday, September 10, 1:00 - 3:30 p.m.

Wills and advance health directives are formal legal documents. Legacy letters (non-legal documents) help you clarify your values, explain the decisions you’ve made, and encourage family conversation that allow them to better understand your choices. This legacy-writing workshop will help you and your family prepare for the often–difficult transitions of aging and dying in ways that leave the family whole. $95 Public, $85 Marsh Member

Legacy of Our Cabin
Tuesday, September 29, 6:30 - 7:30 p.m.

Many Minnesotans struggle with the issue: How, when and whether to pass our family cabin down to the next generation. Rachael Freed, together with Sue Isaacson, Certified Financial Planner, present an interactive program addressing some new ways to think about the concerns and issues of transferring this precious property to future generations. $15 Public, $10 Marsh Member

Please register now below or call The Marsh Front Desk at 952-935-2202.



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Yoga Workshop: Unlock Your Hips

Saturday, September 12, 1:00 – 3:00 p.m.
Open to Everyone

Unlock your hips and enjoy the feeling of moving with greater ease and less pain and stiffness. Michelle Ploog presents the many actions that take place at the hips, and leads us through yoga stretches and moves to make hip flexors stronger, more flexible and supple. You will leave with knowledge of exercises you can do every day to help keep hips healthy.

Please register on-line below or at the Front Desk, 952-935-2202. $45 Public, $30 Marsh Member



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Plumb-line Alignment: Posture & Pilates

Saturday, September 12, 11:00 a.m. – 1:00 p.m.*

Attaining our best plumb line is more than posture. It’s about moving with greater ease and energy, and decreasing our risk of injury or strain associated with everyday activities. Receive a personalized evaluation of your postural strengths and weaknesses and hear Pilates solutions for positive change. Instructors: Carol Pehle & Sue Trebisovsky.

*Register at the Front Desk, 952-935-2202. Select from your half-hour session of choice: 11:00 a.m., 11:30 a.m., Noon or 12:30 p.m. 5 people per 30 minute session. $15 Public, $10 Marsh Member


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Fall Swimming Lessons for Children

The Marsh offers a unique environment for children who are learning how to swim. Here they enjoy a calm and comfortable atmosphere, warm pools, and individualized attention with highly experienced swimming instructors. We offer group and individual lessons for students age 3 and up. We also offer parent-child swimming opportunities for children as young as six months (see AquaBabies/AquaTots below)

FALL 2015: CHILDREN'S GROUP SWIMMING LESSONS
Group lessons are held once a week for 13 weeks at The Marsh on Sunday, Tuesday and Thursday afternoons. To register on-line now, scroll down and select from the appropriate lesson description per your child's level of aptitude. Then, carefully click the ticket option for your preferred day of the week and desired lesson on that day
. We also offer lessons two times per week upon request for an additional charge. Please contact Diane Pattridge for twice/week options or any questions regarding our swimming program: .(JavaScript must be enabled to view this email address) or call 952-935-2202 extension 8218.

AQUABABIES/AQUATOTS: Parent/child class
Children ages 6 months - 4 years
Fall Session: September 13 - December 17
Sundays for 13 weeks (no session on Sunday, November 29)
$241 Public ($202 Marsh Members)
• AquaTots II: 4:00 - 4:30 p.m.
• AquaBabies & AquaTots I: 4:30 - 5:00 p.m.
• AquaTots III: 5:00 - 5:30 p.m.
Register for AquaBabies/AquaTots at The Marsh Front Desk or call 952-935-2202.

PRIVATE & SEMI-PRIVATE SWIMMING 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 fee)
Semi-private 30 minute lesson: $28 per child ($25 Marsh member fee per child)
Family of Two 30 minutes: $52 for both children ($45 Marsh member fee for both children)

FALL GROUP SWIMMING CLASS DESCRIPTIONS AND TIMES AT-A-GLANCE
for Children ages 3-1/2 to 16 years
13 Weeks: September 13 - December 17 excluding Thanksgiving week

Once a week on Tuesdays, Thursdays or Sundays (no classes on November 24, 26 & 29 for Thanksgiving)

3:30 – 4:00 Goldfish/Seahorse (water adjustment/beginning skills)
4:00 – 4:30 Seahorse/Puffer (beginning skills/stroke introduction)
4:30 – 5:00 Beta (stroke development); Barracuda (stroke proficiency)
5:00 – 5:30 Angelfish/Dolphin (stroke improvement/refinement); Seahorse/Puffer (beginning skills/stroke introduction)
5:30 – 6:00 Puffer/Beta (stroke introduction/development)Goldfish/Seahorse (water adjustment/beginning skills)

$267 Public Fee, $228 Marsh member fee

Remember ... be sure to select the correct day of the week and class level!

SUNDAYS
(Scroll down for Tuesdays and Thursdays.)
Tip: hover over and click the blue "more info" link to confirm day/time/fee for public and Marsh members.


TUESDAYS (Scroll down for Thursdays.)
Tip: hover over and click the blue "more info" link to confirm day/time/fee for public and Marsh members.


THURSDAYS
Tip: hover over and click the blue "more info" link to confirm day/time/fee for public and Marsh members.



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willPower Barre-Fusion®

Starting September 15!
Open to Everyone

We are excited to introduce willpower Barre-Fusion. Based on the fundamentals of willPower Method®, this is a dynamic new Barre class that also combines functional strength training, yoga and Pilates. It’s designed for all ages and levels of fitness. Whether you are an avid Barre lover or never tried it, this class will inspire and strengthen you for daily living!

Evening and morning options: Tuesdays, 6:00 p.m. & Wednesdays, 9:15 a.m.
$15 Public, Complimentary to Marsh Members


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Practical Pilates

Starting September 15
Tuesdays, 10:30 – 11:30 a.m.

Open to Everyone

Our classic Pilates Matwork Group Classes are evolving! Still based on the method created by Joseph Pilates, this weekly group class focuses on conditioning the whole body through core stabilization, muscle balance, alignment, strength and flexibility. Feel what it’s like to work from your “center” for better balance, breathing and physical comfort. Please bring your mat.

$15 Public, Complimentary for Members

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Aqua-Jogging: 4-Week Series

Tuesdays, September 15 - October 6, 6:30 - 7:30 a.m.
Open to Everyone

Early birds! Here is your wake-up call! Marsh Exercise Specialist and cardio expert Ryan Ford brings back this specialty cardiovascular endurance series in the Therapy Pool. While these high intensity drills promote overall fitness, Ryan also focuses on proper mechanics while the water environment assures control and safety.

Please register at the Front Desk, 952-935-2202. $110 Public, $85 Marsh Member

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Let’s Talk Books

Discussion: What about Harper Lee?

Tuesdays, September 8, 7:00 p.m. & September 15, 1:00 p.m.
Open to Everyone

Read one or all - To Kill a Mockingbird, Go Set a Watchman, The Mockingbird Next Door by Marja Mills (All books available in The Marsh Shop - at discount)

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Form and Function in the Therapy Pool

Wednesdays, September 16 - October 7 12:30 p.m. (4-week series)
Open to Everyone

Restoring physical function with ease after injury, illness or a long period of inactivity can be humbling. Your mind is willing but the muscles are weak and not providing the power and energy to help you do the routine things of life. Begin again in the Therapy Pool, where you can comfortably regain form, balance and flexible strength that gradually transfer to daily activities with normal effort. Instructor: Mary LeSourd.

Please sign-up at the Front Desk, 952-935-2202. $90 Public, $60 Marsh Member for series or $30 Public, $20 Marsh Member per class.

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Trainer Talk: Benefits of Fitness & Metabolic Assessments

Wednesday, September 16, Noon – 1:00 p.m.
Open to Everyone

To get the most out of the time we spend exercising, it is empowering to know our personal metabolism and cardiovascular fitness levels. We learn about them with VO2 and resting metabolic assessments. These evaluations will answer: What is my target calorie goal? What is my maximum heart rate? What heart rate zone should I be working in to get the optimum health or weight loss results I want? Join us to find out how you can benefit. We will also cover how to use a heart rate monitor to better understand cardiovascular exercise efficiency. Presenters: Evan Strewler, Marsh Health and Fitness Director, and Exercise Specialist Jen Loeffler.

Please sign-up on-line below or at the Front Desk, 952-935-2202. $15 (Complimentary to Marsh Member)


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Music on The Marsh - Bill Duna & Charmin Michelle

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.

September 2: Eric Hohn & Trio - Popular and approachable styles on piano, bass and brass
September 9: Gourmet Jazz - Mainstream style filled with personality
September 16: Bill Duna & Charmin - Michelle Jazzy melodies with sweet vocals
September 23: Jon Pemberton - Versatile jazz/standards on the piano
September 30: MacPhail Student Jazz Combo - featuring current MacPhail students


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Rehab Your Hip Small Group Training in the Therapy Pool

Thursdays, September 17 - October 8, 11:30 a.m. - 12:30 p.m.
Open to Everyone

Hip injury, hip surgery… any number of conditions may be a source of pain or discomfort around the hip joints. We can help you gently re-gain the very important strength and mobility needed to stay functional and more comfortable. Our warm Therapy Pool provides the ideal environment to begin to work on strengthening the muscles of the lower extremities. Instructor: Mary LeSourd, Aquatics Director and Rehab Specialist. Please note: This is Small Group Training for individualized attention.

Please register in advance at the Front Desk, 952-935-2202. $110 ($85 Marsh Member).


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Yoga for Men - Stretch Your Boundaries!

Saturdays, September 19 – October 10, 1:30 – 2:45 p.m.

Feeling more flexible, living with fewer aches, relieving stress, getting a better night’s sleep, preventing injury, being mentally sharper: Gentlemen, if any of these sound good to you, consider yoga. This 4-week series is tailored for you. Even if you’re the least bit curious just come to the first class. The first class is free to try before committing to the series.

Please register on-line below or at the Front Desk, 952-935-2202. $75 Public, $45 Marsh Member (first class is complimentary)



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Dakota Trail Bike Ride

Saturday, September 19, 9:00 a.m.

Our September bike outing is a beautiful 20 mile tour of the Dakota Trail from Mound to Mayer. We will meet in Mound at the Mound Park & Ride with a lunch stop at the Dakota Junction.

Please sign-up at the Front Desk, 952-935-2202. $15 Public, $10 Marsh Member - not including lunch.

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Feldenkrais Method® - Walking with Grace & Ease

Sunday, September 20, 1:00 – 5:00 p.m.
Open to Everyone

Nick Strauss-Klein presents a practical Feldenkrais Method® exploration of the biomechanics of gait as each participant learns more awareness of their own walking habits, and is guided toward an organization of their feet, legs, and hips that is more pleasurable, efficient, and sustainable over a lifetime.

This session is fully accessible to newcomers as a stand-alone workshop, and is also designed to complement the lessons of Nick’s last workshop at The Marsh, Walking with Your Whole Self. Whether you’re an accomplished walker, or you’re injured and wanting to return to walking, this event is for you!

The event includes optional walks outside on The Marsh’s gorgeous trails, weather permitting. 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, and dress in layers. Light refreshments will be served. Students will be provided with follow up study information by email after the workshop.

Register at the Front Desk, 952-935-2202 or on-line below. $70 Public, $50 Marsh Member



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DISCOVER YOUR PURPOSE: An Active Aging Presentation with Richard Leider

Tuesday, September 22, 7:00 p.m.
Followed by a Book-Signing and Reception

The Marsh’s Life-Coach in Residence, author Richard Leider, returns with new insights into living a purposeful life “across the ages.”

Having just launched the third edition of The Power of Purpose: Find Meaning, Live Longer, Better, Richard sheds more light on purpose as an active expression of the deepest dimension within us. In one of several new chapters he poses the question: “Can Science Explain Purpose?” It will be very intriguing to hear what researchers are now discovering about how an increased sense of purpose can improve our health, healing, happiness and longevity.

Richard is the founder and chairman of Inventure – The Purpose Company. He is the author or coauthor of ten books, including Repacking Your Bags and Life Reimagined. His television special The Power of Purpose will air nationally on PBS in November. Please join us for the book-signing and reception after his talk. Everyone is welcome!

Sign-up on-line below or at the Front Desk, 952-935-2202. $20 Public ($10 Marsh Member)

ACTIVE AGING WEEK AT THE MARSH IS SATURDAY, SEPTEMBER 26 - OCTOBER 3
Featuring ... enlightening panel discussions, experientials and featured classes designed to inspire purpose, positive energy and fun! Please join us and invite others! Everyone is welcome. For full details, click here: http://www.themarsh.com/events/details/active_aging_week_september_26_october_3


REGISTER ON-LINE HERE FOR: DISCOVER YOUR PURPOSE WITH RICHARD LEIDER!


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EASY Workshop in the Therapy Pool

Tuesdays, September 22 & 29, 11:30 a.m. – 12:45 p.m.
Open to Everyone

Shiatsu Master Shinzo Fujimaki was with us in July for two progressive classes of Energetic Aquatic Shiatsu Yoga (EASY). If you joined us (or if you did not but are interested), come to either or both of these follow-up classes. EASY is positive flow of movement, stretching, imagery and breath-work in addition to awareness of Shiatsu points and meridian flow. Instructor: Mary LeSourd who is trained and certified in Shinzo’s work.

Please sign-up at the Front Desk, 952-935-2202. $25 Public, $15 Marsh Member per class or $45 Public, $25 Marsh Member for both.

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Fall Equinox Meditation in the Therapy Pool

Tuesday, September 22, 6:30 - 7:00 p.m.

From warm season to cool, transition info fall gently. Enjoy this meditative interlude in the Therapy Pool. Instructor: Nicola Kapala.

Please sign-up on-line below or at the Front Desk, 952-935-2202. $20 Public, $10 Marsh Member



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Safe Strength - Small Group Specialty Series

Wednesdays, September 23 - October 14, 9:15 - 10:15 a.m. (4 weeks)
Open to Everyone

If you are new to strength training, or are wanting to get back in the swing of things but need an alternative to the Training Center, Safe Strength offers total body conditioning with an emphasis on muscle challenge, core stability and balance, all in the resistive environment of warm water. It’s also a great option for people who enjoy cross-training between pool and land. Instructor: Diane Pattridge.

Register for this series at the Front Desk, 952-935-2202. $110 ($85 Marsh Member).

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Music on The Marsh - Jon Pemberton

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. Open to Everyone

September 2: Eric Hohn & Trio - Popular and approachable styles on piano, bass and brass
September 9: Gourmet Jazz - Mainstream style filled with personality
September 16: Bill Duna & Charmin - Michelle Jazzy melodies with sweet vocals
September 23: Jon Pemberton - Versatile jazz/standards on the piano
September 30: MacPhail Student Jazz Combo - featuring current MacPhail students

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Meditation on Building Healthy Relationships with visiting Buddhist Monk Bhante Sathi

Friday, September 25, 1:00 - 2:30 p.m.
Open to Everyone

Mindfulness begins with practices that help us focus and refine the scattered mind. We put our attention toward a single object that is always with us… the movement of the breath in the body.

Living in harmony with family and community requires us to tap into emotions that are beneficial, while diminishing harmful reactions.

Please sign up in advance at the Front Desk, 952-935-2202. $40 ($30 Marsh Member) per session.

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CELEBRATE ACTIVE AGING WEEK September 26 - October 3

ACTIVE AGING WEEK is a public service campaign of the International Council on Active Aging with the 2015 theme: "Live Your Adventure." We are all aging from day one, yet at birthday time many of us say that we don't feel our calendar age... indeed we feel much younger... a testament to the active lives and resilient spirits of our members and guests. We recognize active aging this week with special offerings designed to inspire purpose, positive energy and fun! Please join us and invite others!

SATURDAY, SEPTEMBER 26 . . .

FRIENDS & FAMILY DAY
: Plan ahead and invite friends to regular studio or pool classes with complimentary class passes. Friends & Family Day Class Passes will be available for pick-up at the Front Desk starting on Labor Day, Monday, September 7.

PANEL TALK: 9:30 - 10:15am
(West Studio)
$10 Marsh Members and their guests, $20 general public. Register on-line below for the Panel Talk or call 952-935-2202.
- "Three Keys to Staying Active as We Age": Continuum of Care: Integrated Rehab - When You Need It
Presenters: Doug Merz (Merz Physical Therapy at The Marsh), Mary LeSourd, Marsh Aquatics Director & Rehab Specialist
- Sarcopenia Solutions (sarcopenia is the natural loss of muscle tissue as we age): Evan Strewler, Marsh Exercise Physiologist and Health & Fitness Director
- Core Strength & Stability: Pilates Director Carol Pehle with Marsh Pilates Instructors

MARSH EXPERIENTIALS... to experience or observe! 10:30am - 1pm Complimentary to all.
10:30am Functional Fitness for Active Aging (55 minutes, West Studio) - Evan Strewler
11:00am Group Pilates Reformer Class (30 minutes, Pilates Studio)
11:30am Group Pilates Reformer Class (30 minutes, Pilates Studio)
11:30am MarshX (55 minutes, West Studio) - Peter Elsham
11:30am Aquatic Bodywork Demos (Therapy Pool) - Mary LeSourd
12:30pm Guided Trail Walk

TUESDAY, SEPTEMBER 22, 7:00 PM
DISCOVER YOUR PURPOSE: An Active Aging Presentation with Richard Leider
Followed by book-signing and reception
Richard Leider, best-selling author and Marsh Life-Coach in Residence kicks-off the topic of living a purposeful life with new insights shared in his just-released third edition of: The Power of Purpose: Find Meaning, Live Longer, Better. Please click here for details and to register in advance: http://www.themarsh.com/events/details/discover_your_purpose_an_active_aging_presentation_with_richard_leider


ON-LINE REGISTRATION FOR SEPTEMBER 26 PANEL TALK:


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Legacy Workshops with Rachael Freed

Legacy Workshops with Rachael Freed, Founder of Life Legacies

Rachael Freed's legacy writing workshops are pertinent to anyone wanting to explore the process of expressing and preserving his/her personal values and heritage to family and loved ones. For more background on Rachael's wonderful work, please visit her website at: http://www.life-legacies.com/

Legacy Letters to Accompany and Personalize our Advance Directives and Wills
Thursday, September 10, 1:00 - 3:30 p.m.

Wills and advance health directives are formal legal documents. Legacy letters (non-legal documents) help you clarify your values, explain the decisions you’ve made, and encourage family conversation that allow them to better understand your choices. This legacy-writing workshop will help you and your family prepare for the often–difficult transitions of aging and dying in ways that leave the family whole. $95 Public, $85 Marsh Member

Legacy of Our Cabin
Tuesday, September 29, 6:30 - 7:30 p.m.

Many Minnesotans struggle with the issue: How, when and whether to pass our family cabin down to the next generation. Rachael Freed, together with Sue Isaacson, Certified Financial Planner, present an interactive program addressing some new ways to think about the concerns and issues of transferring this precious property to future generations. $15 Public, $10 Marsh Member

Please register now below or call The Marsh Front Desk at 952-935-2202.



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EASY Workshop in the Therapy Pool

Tuesdays, September 22 & 29, 11:30 a.m. – 12:45 p.m.
Open to Everyone

Shiatsu Master Shinzo Fujimaki was with us in July for two progressive classes of Energetic Aquatic Shiatsu Yoga (EASY). If you joined us (or if you did not but are interested), come to either or both of these follow-up classes. EASY is positive flow of movement, stretching, imagery and breath-work in addition to awareness of Shiatsu points and meridian flow. Instructor: Mary LeSourd who is trained and certified in Shinzo’s work.

Please sign-up at the Front Desk, 952-935-2202. $25 Public, $15 Marsh Member per class or $45 Public, $25 Marsh Member for both.

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Empowering Choices for Living Your Best Life with Susan Johnson, M.A.

Wednesdays, September 30, October 7, October 14, 1:00-3:00 p.m.
Open to Everyone

This three-part series with Susan Johnson will speak to anyone interested in living their best life. You will learn how choices in nutrition, optimism and resiliency affect our neural pathways; and how our brain controls and processes our behaviors and feelings about our relationships and the world around us. Much research has gone into this first-time program at the Marsh, with work based on The Anti-Alzheimer's Prescription, by Vincent Fortnasce, MD. Also: Richard Davidson, PhD from the University of Wisconsin and Norman Doidge, MD - both leaders in the current research on brain plasticity. Susan Johnson is a psychotherapist who has worked in hospice, grief counseling and program development. She spent the majority of her career working for two major healthcare systems in the Minneapolis area. In addition to serving as a therapist, she developed a program called, "Growing Through Grief,” which continues to work with school districts to provide counseling for grieving children throughout the greater Twin Cities area. Prior to that, Susan worked part time for the Minneapolis YMCA. She completed her Master's at the University of St. Thomas in St. Paul, Minnesota.

Register on-line below or at the Front Desk, 952-935-2202. $75 Public, $60 Marsh Member



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Music on The Marsh - MacPhail Student Jazz Combo

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.

September 2: Eric Hohn & Trio - Popular and approachable styles on piano, bass and brass
September 9: Gourmet Jazz - Mainstream style filled with personality
September 16: Bill Duna & Charmin - Michelle Jazzy melodies with sweet vocals
September 23: Jon Pemberton - Versatile jazz/standards on the piano
September 30: MacPhail Student Jazz Combo - featuring current MacPhail students

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Oktoberfest at The Marsh

Wednesday, October 7, starting at 5:00 p.m.
Open to Everyone

Classic dinner specials featuring wienerschnitzel, sausages, sauerkraut, spaetzel, autumn beer and other German food favorites. Live German music starting at 5:00 p.m.

Reservations? Call 952-930-8560.


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Falls Prevention Clinic

Thursday, October 8, 1:00 – 2:00 p.m.

Protect your active and independent life! Our Falls Prevention Clinic is for anyone concerned about balance and stability challenges. We will present the neurological and muscular systems involved in maintaining and improving balance; and then provide screenings to assess your individual strength, balance and fall risk. Presenters:

Doug Merz (Merz Physical Therapy) talks on the neuroanatomy of balance and what we can influence by exercise and lifestyle choices
• Balance screenings: Licensed physical therapists Doug Merz and Paulie Glatt
• Basic and advanced exercise tips demonstrated by Marsh Exercise Specialist Annie Ketcham

Register on-line below or at the Front Desk or call 952-935-2202. $20 Public ($10 Marsh Member)



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The Marsh “ON THE BOULEVARD” 5K Run/Walk & Minnetonka Mile

Saturday, October 10, 8:00 a.m.

FUN • FAMILY • COMMUNITY

The Marsh On The Boulevard 5K Run/Walk and Minnetonka Mile is a fun inter-generational community tradition open to everyone: competitive runners, "first 5K" participants, and walkers. Race events are chip timed; and begin and end at The Marsh. Awards Breakfast Buffet follows race/walk events in The Marsh Restaurant. Prizes awarded to Top 3 Finishers, Top Male & Female Runners, and Age Classes. Raffle drawing. Breakfast Buffet is an extra charge (pay at the door). All Race/Walk finishers receive 20% discount on the buffet.

Early Bird Registration before October 1: 5K $33, Minnetonka Mile $25

Registration from October 1 - 10: 5K $40, Minnetonka Mile $30

Group Registration for teams of 5 or more before October 1 only: All participants must register at the same time through one group leader. Fee per person: 5K $30, Minnetonka Mile $22 Please contact Lauren for group registration: .(JavaScript must be enabled to view this email address) or call 952-930-8529.

All fees include the official Marsh 5K performance t-shirt. Breakfast Buffet is extra (pay at the door).

For more information, email .(JavaScript must be enabled to view this email address) or call 952-935-2202.





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Yoga Flow & Feldenkrais

Tuesday, October 13, 6:00 – 8:30 p.m.
Open to Everyone

This begins with a self-exploration of the quality of “how we move” based on The Feldenkrais Method® that will then lead to the rejuvenating, fluid and strengthening experience of yoga . . . no strain, all gain.
Co-instructors: Nick Strauss Klein (Feldenkrais) and Kevin Kortan (Yoga). Ideal for all levels of fitness and no experience required.

Please register on-line below or at the Front Desk, 952-935-2202. $45 Public, $30 Marsh Member



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