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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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Know Your Numbers

Are you exercising and watching what you eat and still not getting results? Have you hit a plateau? Your Resting Metabolic Rate, or RMR, determines the exact number of daily calories your body requires to maintain and/or lose weight. When you know your unique metabolic rate, you have insight into your “weight loss window”. An easy test, you simply sit or lie down and breathe! In addition to the RMR, our complete testing panel includes lipid profile, blood pressure and body fat percentage. Marsh Exercise Physiologist, Evan Strewler, will be happy to talk
with you about the value of this assessment.

To schedule your test, call Maria WooChing at 952-935-8529. As blood work requires fasting, tests are scheduled mornings only: Monday through Friday. $75/$90

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Fall Tai Chi & Qigong Classes

Tai Chi, a style of Qigong, offers…

• Total mind-body relaxation and integration
• Improved physical agility and balance
• Peace and clarity of mind
• Good health, enlightenment

Join us to experience the benefits:

New! Beginning Tai Chi Chih: Mondays, 10:30 - 11:30 a.m.
Tai Chi Practice Group:Wednesdays, 7:00 - 8:00 a.m.
New! Qigong: Wednesdays, 11:30 a.m. - 12:30 p.m.
Tai Chi Chih: Thursdays, 11:30 a.m. - 12:30 p.m.

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Nia at The Marsh…

Nia is integrative movement to music that anyone can do… a perfect blend of working the whole body through movements of strength, flexibility, agility and mobility. Founded in simple dance and martial arts, as well as the healing arts such as yoga and Tai Chi, Nia brings increased energy, stress relief and enhances personal expression. Increase your fitness and joy in life! Featured classes:

Wednesday, October 15, 10:15 a.m.: 52 Moves with Beth Giles (the perfect introduction to Nia for everyone)

Sunday, October 19, 10:30 a.m.: Nia New Wave 80s Mixtape with Beth Giles and Danny Haag (dress for the 80s!)

Monday, October 20, 10:15 a.m.: Get In, Be Moved, Be You with our Nia faculty (Kristen Witte, Beth Giles and Liz Anema)

Tuesday, October 21, 6:00 p.m.: Nia Jam Dance Party with Everybody! Social in the restaurant after the Jam!

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Come to the Pool!

We have a wide variety of wonderful Lap and Therapy Pool classes for members scheduled throughout the day. From Water Power & Abs at 7:00 a.m. to Water Variety at 6:15 p.m., our weekly schedule includes 26 free pool classes every week. There’s something for every preference:

Water Walking, Gentle Stretch, Water Yoga, Loose & Limber and more. Many of you have been asking for a more challenging pool class. We are honoring your request for higher intensity specialty classes
(see below), in addition to:

Interval Circuit (Lap Pool): Tuesdays, 9:30 a.m. and Fridays, 11:00 a.m.
Aqua Tabata/Variety Challenge (Lap Pool): Thursdays, 9:30 a.m. (coming soon, Tabata Xpress!

Beyond group classes, members enjoy over 90 hours of open lane swimming every week

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Biometrics: Stronger, Leaner, Healthier

Biometrics is a proven 6-week weight loss/management program for the busy person . . . and people at any level of fitness. For details and contact information please click here http://www.themarsh.com/biometrics

Talk to our health and fitness professionals and explore this program. Come to our complimentary Muscle Wisdom Interactive session this Wednesday, October 29, at 6:00 p.m. and find out how crucial muscle strength is to your weight management goals! Please register below or call 952-935-2202 to sign-up. Want to talk to a real person? Call 952-935-2202 and ask for Evan Strewler, MS, Exercise Physiologist or Kathryn Hernke, MS, RDN, Dietitian.



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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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Pilates/Pool Fusion

Mondays, November 3 - 24, 10:30– 11:30 a.m.

Pilates in the pool is a unique combination of method and environment. It’s ideal for people in good condition as well as beginners with no Pilates experience. The class emphasizes strength and balance, focusing on the core in the natural resistance of water. Props are also used.

Instructor: Bridget Raltchevsky. Register at the Front Desk, 952-935-2202. $40/$60 4-week series.

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Fall Prevention Balance Screenings

Wednesday, November 5, 2:00 - 3:00 p.m.

Merz Physical Therapy will conduct a 15-minute assessment to determine strength, balance and fall risk; then recommend appropriate interventions from physical therapy to individual training to at-home exercises. First registrations for screenings will be taken at the above Fall Prevention Talk; open registration begins October 23.

Register for the above Fall Prevention Talk and Screenings at the Front Desk, 952-935-2202. Complimentary to all

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THE MARSH “On The Boulevard” Annual 5K Run/Walk & Minnetonka Mile

Save the Date! Saturday November 15
Our annual outdoor Race/Walk gathering for Marsh members, neighbors, families and our local community!
This is a fun intergenerational event for all ages. Chip-timed for competitive runners. Great jog or walk on a brisk November day!
Get the Early Bird Fee and register/pay before November 9!
Early Bird Fees are: 5K $33 and Minnetonka Mile $25
After November 9: 5K $40 and Minnetonka Mile $30
New this year! Groups of 5 or more: 5K $30/person and Minnetonka Mile $22/person (MUST BE REGISTERED BEFORE NOVEMBER 9 ONLY) - registration forms required for each participant and submitted by one team leader,
Fee includes official Race t-shirt and goodie bag.

Registration: 7:30 a.m., Minnetonka Mile Run/Walk 8AM start, 5K Run/Walk 8:15AM start.
Awards breakfast buffet follows in The Marsh Restaurant (extra cost applies $9.95. All finishers get 20% off buffet. Pay on-site).

PICK UP THE REGISTRATION BROCHURE AT THE MARSH OR CALL 952-935-2202 TO REQUEST ONE!



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