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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!

July 1: Bill Duna & Charmin Michelle
July 8: Gourmet Jazz
July 15: Jon Pemberton
July 22: Eric Hohn



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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: 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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Preventing Falls: Alexander Technique

with Babette Lightner

Wednesday, July 1 & 8, 1:00 - 2:30 p.m.

Continuing the topic of preventing falls from last month, Alexander Technique can help unravel the fear of falling, address our habit of rushing about, and instruct us on how to fall safely. Babette Lightner teaches specific balance and flexibility strategies that we can use now and also apply at home to improve safety. These are individualized small group classes. /$45 Public ($35 Marsh Member): 2-part series. Register at the Front Desk, 925-935-2202.



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Sculpt & Strength in the Therapy Pool

Tuesday, July 21 & 28, 11:30 a.m. - 12:30 p.m.

If you find it difficult to go about your daily activities due to weakness or injury, try these specialty classes. Discover what it feels like to correct your form and exercise muscles in a supportive aquatic environment. This functional training will rebuild strength, stamina and flexibility to support your day to day routine out of the pool. Instructor: Mary LeSourd. $20 Public (Complimentary to Marsh Members) per class, $35 for both classes non-members. Register at the Front Desk, 952-935-2202

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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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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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Safe Strength Series

Fridays, June 5 - 26, 9:15 a.m. - 10:15 a.m.

Researchers writing in the medical journal Aging Clinical and Experimental Research say that, “although aerobic exercise is important in maintaining overall health, the resistance type of muscle training may have more favorable effects in maintaining or improving bone mass and be safe and feasible for aging adults.”

If you are interested in a total body workout and increasing strength in a safe way, please join us in the therapy pool for
Safe Strength, a 4-week series that will teach you multiple forms of strengthening exercises and utilizing a number of forms of resistive equipment in an accessible way. Instructor: Diane Pattridge.

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

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The Marsh Summer Ironman Challenge!

Starts June 8 through August 16

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!

Register through The Marsh Health Education office in the Training Center or contact Training Center Coordinator Lauren Hallau at .(JavaScript must be enabled to view this email address) (952-930-8529).
$60 Marsh Members, $150 Public -- Includes official Ironman t-shirt and BBQ Celebration on August 20. Non-member fee includes Marsh Membership privileges during the Ironman period. Tell a friend or family member!


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Pilates in the Therapy Pool

Tuesdays, June 9 - 30, 11:30 a.m. - 12:30 p.m.

More soothing to body and mind than Pilates on land, Pilates in warm water is effective and challenging while being gentle on joints and muscles. Pilates Instructor Bridget Raltchevsky uses the natural properties of water buoyancy and resistance to strengthen muscles, increase flexibility, sharpen coordination and balance... while relaxing the body for good core work.

Register at the Front Desk for this 4-week series, 952-935-2202. $85/$110

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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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Yoga for Men - Why Do Yoga? with Carlton Morris

Saturday, June 27
1:30 - 3:00 p.m.


Carlton Morris offers this first time yoga workshop for men who are interested in exploring its many benefits such as
- increasing flexibility and strength
- moving with greater ease and fewer aches
- relaxing, reducing stress and improving sleep.

Carlton covers the basic elements of yoga that any man can do and adapt easily into his lifestyle. Advance sign-up required. Please call The Marsh Front Desk, 952-935-2202. $10 Marsh Members/$20 Public Price

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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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Preventing Falls through Alexander Technique ... with Babette Lightner

Wednesday, July 1 & 8, 1:00 - 2:30 p.m.

Babette Lightner will work with you on the techniques for falling safely and getting comfortable with the ground again. She offers specific balance and flexibility work including at-home prevention tips (such as, “Where are your handrails and scatter rugs?”). Babette addresses unraveling fear and rushing habits that are major contributors to taking a fall. These are personalized hands-on small group classes applying Alexander Technique and movement principles. $35/$45: 2-part series.

Register at the Front Desk, 925-935-2202.



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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.

July 1: Bill Duna & Charmin Michelle
July 8: Gourmet Jazz
July 15: Jon Pemberton
July 22: Eric Hohn

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Marsh X Summer Sizzler

It’s a calorie blast challenge in Marsh X this month! Our goal is to burn the caloric equivalent of 20 pounds of fat in total by all participants in Marsh X classes from July 2 to July 30. The weekly class schedule is as follows:

• Tuesdays, 5:00 p.m.
• Thursdays, 12:00 p.m.
• Saturdays, 8:00 a.m.
• Sundays, 10:30 a.m.


First class is free for newcomers. Register at TheMarsh.com (click studio schedule) or call Lauren 952-930-8529.

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Summer Biometrics Nutrition & Fitness

The Marsh Biometrics Nutrition & Fitness program is a 6-week personalized weight management solution for people who want to trim down, lose fat, get leaner and healthier ... and increase energy, vitality and confidence.

You will start to feel the change after your first one-on-one session. In only 6 weeks you will see the positive change that can be sustained for a lifetime.

For more information, please click here: http://www.themarsh.com/biometrics

Our next Biometrics group begins July 6. Please contact Evan Strewler at .(JavaScript must be enabled to view this email address) or 952-930-8512 for all the details.

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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 2: July 7 - 23
Session 3: July 28 - August 13

Lessons by Level for each session, class held 2x weekly on Tuesdays and Thursdays:


Level Descriptions and Class Times by Level
Goldfish (water adjustment), 3-5 years old, getting comfortable in the water
3:30 - 4:00 p.m. Goldfish / Seahorse
5:30 - 6:00 p.m. Goldfish / Seahorse
Seahorse (beginning skills) - for children 3-6 years of age who can submerge underwater
3:30 - 4:00 p.m. Goldfish / Seahorse
4:00 - 4:30 p.m. Seahorse / Puffer
5:00 - 5:30 p.m. Seahorse / Puffer
5:30 - 6:00 p.m. Goldfish / Seahorse
Puffer Fish (stroke introduction)
4:00 - 4:30 p.m. Seahorse / Puffer
5:00 - 5:30 p.m. Seahorse / Puffer
5:30 - 6:00 p.m. Puffer Fish / Beta
Beta (stroke development)
4:30 - 5:00 p.m. Beta
5:30 - 6:00 p.m. Puffer Fish / Beta
Angelfish (stroke improvement): 5 - 5:30 p.m. Angelfish / Dolphin
Dolphins (stroke refinement): 5:00 - 5:30 p.m. Angelfish / Dolphin
Barracudas (stroke proficiency), pre-competitive swim class for kids 7 and up: 4:30 - 5:00 p.m. Barracudas

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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Age of Champions Documentary

Tuesday, July 7. 10:00 a.m. - 1:00 p.m.

The Twin Cities plays host to the National Senior Games this month. Age of Champions is an award-winning documentary about senior athletes who sprint, leap and swim for gold... and triumph over the limitations of age. It’s a celebration of the resilience of the human spirit! Drop in to the Fireside Room to view these inspiring stories.

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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.

July 1: Bill Duna & Charmin Michelle
July 8: Gourmet Jazz
July 15: Jon Pemberton
July 22: Eric Hohn

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Line Dancing with Monica Mohn

Thursday, July 9, 7:00 – 9:00 p.m.

It’s a full evening of Line Dancing fun this month! Monica Mohn, 3-time USA Ballroom Champion, coach and choreographer, will get us moving to the classic, retro and new line dance styles in an eclectic mix of music and movement. Electric Slide or Cupid Shuffle … you need no experience to quickly pick-up the steps and join the Cha Cha line. Join us for a spirited good time! No partner needed. Cash bar and snacks in the East Studio. $20 Public ($10 Marsh Member). Please sign-up in advance at the Front Desk, 952-935-2202 or purchase ticket now below!


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Bike Tour to Minnehaha Falls

Saturday, July 11, 9:00 a.m.

Join Marsh Trainer Diane Pattridge for an 18 mile bike ride to Minnehaha Falls and back. Meet at the Lake Harriet Bandshell parking lot and ride the scenic trail along Minnehaha Creek to Minnehaha Falls. Return via the Mississippi River Road trail, down the Greenway, and back to Lake Harriet. Lunch stop at Tin Fish on Lake Calhoun.
$15 Public ($10 Marsh Member) not including lunch. Please sign up at the Front Desk before the ride, 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 Marsh Members, $295 Public Price

Please register for the series below or call The Marsh Front Desk, 952-935-2202.




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Let’s Talk Books

How Evan Broke His Head and Other Secrets by Garth Stein

Tuesdays, July 14, 7:00 p.m. & July 21, 1:00 p.m.

Sometimes it’s difficult raising a son - especially if you don’t meet him until he’s fourteen. Evan tried, but family secrets kept challenging progress. A unique story! Complimentary.

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Feet in Motion… Do the Shoes Fit?

with Ryan Ford and Twin Cities Running Company (TCRC)

Tuesday, July 14, 6:30 p.m.

Whether you are a walker or runner, shoes make a big difference in supporting proper gait and efficient movement. Marsh trainer and running expert, Ryan Ford, will discuss
how to achieve better running and gait patterns, and improve stride. Then professionals from TCRC will share the latest technology in shoes and how to determine the right type for our chosen activities. $10 Public (Complimentary to Marsh Members). Register at the Front Desk, 952-935-2202.



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Food for Living Well

with Kathryn Hernke, RDN, MS, LN

Tuesday, July 14, 12:30 p.m. and 6:30 p.m.

Kathryn Hernke shares the latest news on nutrition from the Food as Medicine Conference, an event co-sponsored by the Center for Mind-Body Medicine and the University of Minnesota. Hear about foods that protect health, what we have learned from “popular diets”, and nutrition approaches that support our own lifestyle. $10/person includes recipes highlighting crucial vegetables and helpful herbs. Complimentary to current Biometrics clients and graduates. Sign-up at the Front Desk, 952-935-2202.

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Energetic Aquatic Shiatsu Yoga (EASY) with Shinzo

July 14 & 16, 12:30 - 1:45 p.m.

Shinzo returns this month! Shiatsu Master Shinzo Fujimaki will lead two different progressive classes of EASY (Energetic Aquatic Shiatsu Yoga) in the Therapy Pool. With his unique style of enthusiasm and energy, Shinzo transforms our warm waters into a positive flow of movement, stretching, imagery, and breath. Join a single session or both.
Sign-up in advance at the Front Desk, 952-935-2202. $25 Public ($15 Marsh Member) per class or $45 ($25 Marsh Member) for both.

Shinzo also offers private Zen Shiatsu sessions through The Spa with appointments available Tuesday – Thursday, July 14 – 16. Availability is limited and will fill quickly. Please call The Spa at 952-935-8905 to schedule yours.



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Support for People with Parkinson’s

Tuesdays, July 14 - August 4, 4:30 - 5:30 p.m.

If Parkinson’s affects you or someone you know, we encourage you to look into this Marsh Therapy Pool program. Research supports the benefits of incorporating aquatic therapy into a Parkinson’s wellness plan to reduce symptoms and improve quality of life. This warm water series is designed to increase core strength, balance, vocal range, breath capacity, mind-body awareness, range of motion and community engagement. Instructors: Mary LeSourd and Nicola Kapala. $25 Public ($15 Marsh Member) per class or $80 Public ($50 Marsh Member) for 4-session series. Register in advance at the Front Desk, 952-935-2202, or purchase a ticket on-line below.

Parkinson’s Support Grants are available through the National Parkinson Foundation/Minnesota to help people with Parkinson’s get active through exercise programs. This specialized Therapy Pool class at The Marsh qualifies for grant money through this Foundation. Call them at 763-545-1272 or contact Mary LeSourd, Marsh Aquatics Director for more information: .(JavaScript must be enabled to view this email address)



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Legacy Workshops with Rachael Freed

Legacy Workshops with Rachael Freed – Save the Dates!

Workshop 1: Celebrating Our Children’s & Grandchildren’s
Special Moments - Wednesday, July 15, 1:00 – 3:30 p.m.
Every season of the year provides an ideal opportunity to bless our loved ones: anniversaries, birthdays, births, family reunions, and new jobs. Celebrate these special moments by crafting a legacy letter as a gift to your loved one. Blessing your partner, your child, or grandchild preserves the moment and expresses your love.

Workshop 2: Gratitude for Our Ancestors and Angels (Mentors)
Tuesday, August 4, 1:00 – 3:30 p.m.
Along our path many people have touched and inspired our lives. Writing a legacy letter of gratitude is an opportunity to thank them and appreciate them for their love, support, and teaching. Such a letter lets them know how much they have meant to you and how special they are.

Workshop 3: 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.

Workshops: $95 Public ($85 Marsh Member) each or $219 Public ($199 Marsh Member) for all three.
Please register for all of these events below or at the Front Desk, 952-935-2202.




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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.

July 1: Bill Duna & Charmin Michelle
July 8: Gourmet Jazz
July 15: Jon Pemberton
July 22: Eric Hohn

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Walking for Life: Gait Workshop

Thursdays, July 16 & 23, 11:30 a.m. – 12:30 p.m.

This 2-part workshop in the Therapy Pool focuses on foot and ankle flexibility (important for preventing foot shuffling which can lead to falls). We will work on improving gait patterns, walking stability, balance and strength. These specific exercises for the lower extremities also help improve posture. Instructor: Mary LeSourd.

Single session: $25 Public ($20 Marsh Member); both sessions: $40 Public ($35 Marsh Member). Register at the Front Desk, 952-935-2202.

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Energetic Aquatic Shiatsu Yoga (EASY) with Shinzo

July 14 & 16, 12:30 - 1:45 p.m.

Shinzo returns this month! Shiatsu Master Shinzo Fujimaki will lead two different progressive classes of EASY (Energetic Aquatic Shiatsu Yoga) in the Therapy Pool. With his unique style of enthusiasm and energy, Shinzo transforms our warm waters into a positive flow of movement, stretching, imagery, and breath. Join a single session or both.
Sign-up in advance at the Front Desk, 952-935-2202. $25 Public ($15 Marsh Member) per class or $45 ($25 Marsh Member) for both.

Shinzo also offers private Zen Shiatsu sessions through The Spa with appointments available Tuesday – Thursday, July 14 – 16. Availability is limited and will fill quickly. Please call The Spa at 952-935-8905 to schedule yours.



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Mindful Happiness

Friday, July 17, 1:00 - 2:30 p.m.

Visiting monk Bhante Sathi returns to lead us in meditation techniques that can be practiced every day to promote mindful living and joy
in our daily lives, and enhance inner calm.

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

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BodyPump #94 Launches

Saturday, July 18

Take the “work” out of workout! Body Pump is a great way to build strength in a group class where the music moves you, and the energy of others boosts your own. Try pumping up your effort this month. If you come once a week, try two, or three. Track your classes on our Body Pump punch cards and feel proud of your progress every time (pick up the cards in the studios starting July 18). $15 Public (Complimentary to Marsh Members)

Curious about Body Pump but haven’t tried it yet?
These Intro Classes (45 min.) are a great way to start: July 20, 1:00 p.m., July 23, 7:00 a.m. & July 31, 8:30 a.m. Complimentary to all.

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Let’s Talk Books

How Evan Broke His Head and Other Secrets by Garth Stein

Tuesdays, July 14, 7:00 p.m. & July 21, 1:00 p.m.

Sometimes it’s difficult raising a son - especially if you don’t meet him until he’s fourteen. Evan tried, but family secrets kept challenging progress. A unique story! Complimentary.

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Vegging Out on the Grill

Cooking Demo with Marsh Chef Dave Robbins and Kathryn Hernke, RDN, MS, LN

Tuesday, July 21, 6:00 p.m.

Great meals begin at the farmers’ market. Bring out the flavors and textures of your fresh veggies through grilling. Chef Dave offers tips while he demonstrates techniques over the fire for taste-pleasing combinations packed with nutrition. Stop in and taste test with us!

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Healthy Feet, Happy Soles

Wednesday, July 22, 11:30 a.m. – 12:30 p.m.
Tuesday, July 28, 7:00 - 8:00 p.m.


Think a moment about our amazing feet. They make up 25% of all the bones in our body, support our full body weight, take a pounding, and keep us upright. These hour-long sessions offer an anatomy lesson, plus exercises and massage tips for self-care of the feet. We’ll also discuss Marsh barefoot fitness classes that build stronger, more flexible feet.

$10 Public (Complimentary to Marsh Members). Please sign-up at the Front Desk, 952-935-2202.

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Walking for Life: Gait Workshop

Thursdays, July 16 & 23, 11:30 a.m. – 12:30 p.m.

This 2-part workshop in the Therapy Pool focuses on foot and ankle flexibility (important for preventing foot shuffling which can lead to falls). We will work on improving gait patterns, walking stability, balance and strength. These specific exercises for the lower extremities also help improve posture. Instructor: Mary LeSourd.

Single session: $25 Public ($20 Marsh Member); both sessions: $40 Public ($35 Marsh Member). Register at the Front Desk, 952-935-2202.

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Foam Roller & Franklin Balls for Tranquility & Relaxation

Saturday, July 25, 1:00 - 2:00 p.m.

Learn the benefits of self-massage to promote health and well-being. These specialized techniques use the foam roller and Franklin balls to enhance stretch, alleviate anxiety, and bring about relaxation. Equipment provided or feel free to bring your own. Instructor: Bridget Raltchevsky. Please register at the Front Desk or call 952-935-2202. $20 Public ($10 Marsh Member).

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Happy Feet, Happy Soles

Wednesday, July 22, 11:30 a.m. – 12:30 p.m.
Tuesday, July 28, 7:00 - 8:00 p.m.


Think a moment about our amazing feet. They make up 25% of all the bones in our body, support our full body weight, take a pounding, and keep us upright. These hour-long sessions offer an anatomy lesson, plus exercises and massage tips for self-care of the feet. We’ll also discuss Marsh barefoot fitness classes that build stronger, more flexible feet.

$10 Public (Complimentary to Marsh Members). Please sign-up at the Front Desk, 952-935-2202.

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Revive with Gentle Stretch

Wednesday, July 29, 11:30 a.m. - 12:30 p.m.

Feel better in your body, clearer in mind, and more relaxed and comfortable throughout your day. In this one-time class you will discover the benefits of gentle stretching, breathwork, and alignment that you can do anywhere, anytime to improve mood, focus, and flexibility. No experience required. Instructor: Liz Anema. $15 Public ($10 Marsh Member). Register at the Front Desk, 952-935-2202.

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Legacy Workshop with Rachael Freed

Legacy Workshops with Rachael Freed – Save the Dates!

Workshop 1: Celebrating Our Children’s & Grandchildren’s
Special Moments - Wednesday, July 15, 1:00 – 3:30 p.m.
Every season of the year provides an ideal opportunity to bless our loved ones: anniversaries, birthdays, births, family reunions, and new jobs. Celebrate these special moments by crafting a legacy letter as a gift to your loved one. Blessing your partner, your child, or grandchild preserves the moment and expresses your love.

Workshop 2: Gratitude for Our Ancestors and Angels (Mentors)
Tuesday, August 4, 1:00 – 3:30 p.m.
Along our path many people have touched and inspired our lives. Writing a legacy letter of gratitude is an opportunity to thank them and appreciate them for their love, support, and teaching. Such a letter lets them know how much they have meant to you and how special they are.

Workshop 3: 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.

Workshops: $95 Public ($85 Marsh Member) each or $219 Public ($199 Marsh Member) for all three.
Please register for all of these events below or at the Front Desk, 952-935-2202.




Back to the event list >>

Back to the event list >>

Legacy Workshops with Rachael Freed

Legacy Workshops with Rachael Freed – Save the Dates!

Workshop 1: Celebrating Our Children’s & Grandchildren’s
Special Moments - Wednesday, July 15, 1:00 – 3:30 p.m.
Every season of the year provides an ideal opportunity to bless our loved ones: anniversaries, birthdays, births, family reunions, and new jobs. Celebrate these special moments by crafting a legacy letter as a gift to your loved one. Blessing your partner, your child, or grandchild preserves the moment and expresses your love.

Workshop 2: Gratitude for Our Ancestors and Angels (Mentors)
Tuesday, August 4, 1:00 – 3:30 p.m.
Along our path many people have touched and inspired our lives. Writing a legacy letter of gratitude is an opportunity to thank them and appreciate them for their love, support, and teaching. Such a letter lets them know how much they have meant to you and how special they are.

Workshop 3: 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.

Workshops: $95 Public ($85 Marsh Member) each or $219 Public ($199 Marsh Member) for all three.
Please register for all of these events below or at the Front Desk, 952-935-2202.




Back to the event list >>