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Marsh Xtreme (MarshX)—Train SMART for Xtreme RESULTS



CLASSES: TUESDAYS & THURSDAYS AT 5:00 P.M., SATURDAYS AT 8:00AM & SUNDAYS AT 10:30AM


To see future MarshX dates, mouse over and click arrow to the right of month and year.

Challenge yourself with Marsh Xtreme! This Small Group Training experience is designed to help you work smarter, not harder. You’ll benefit from the coaching of a certified personal trainer and use of Cardio Smart equipment (used exclusively in Marsh Xtreme). Your mind and body stay focused, stimulated and rewarded long after the sweat.

Whether you are trying to keep fit, lose weight or cross-train for a race, this is the class for YOU. It will challenge your strength and cardiovascular endurance to push you through inevitable plateaus. Here’s what’s new for MarshX!

• More value – unlimited classes in 1, 3 or 6 month savings packages!

For package costs and details inquire at the Front Desk. Members: $15 Non-Members:$21 (limited time offer! Regular price $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

Come, eat, drink and enjoy live music every Wednesday at The Marsh, 5:30 - 7:30 p.m.:

August 3: Daniel & Adrian Volovets - local brothers return to delight us with their amazing talent
August 10: Jay Gordon - guitarist, celebrate the Olympics with a mix of Brazilian, Bonfe, Verocai & Villa-Lobos
August 17: Gourmet Jazz - never fail energy & mood lifting classic jazz
August 24: Suzanne Paris - expressive vocal interpretations that take you back to a more romantic time
August 31: treVeld - original acoustic compositions on strings: bass, fiddle, mandolin, guitar...

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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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Kettlebell Blast Small Group Training

MONDAYS, 7:00 - 8:00 a.m.
THURSDAYS, 6:00 - 7:00 a.m.
Professional certified training with a Marsh Trainer

This is certified Kettlebell trainer-led class at its best with experienced pros. Focused on functional, dynamic, full-body movements that work on strength, cardio, balance and flexibility, Kettlebell training works the stabilizer muscles, giving you the strength to apply in real life. Whether your goal is to improve balance and coordination, cardiovascular fitness, body composition or dynamic strength for sports, Kettlebells are an efficient way to improve all aspects of fitness.The American Council on Exercise (ACE) writes, “It gets back to basic training that requires functional, whole body fitness.” Pre-requisite for attending Kettlebell Blast is one-on-one training with a Kettlebell-certified trainer to assure that you have individually mastered the key basic movements safely before proceeding to small group training. Personal training at The Marsh for Small Group Kettlebell Blast participation: 3 hours of one-to-one training with a certified Kettlebell instructor ($150 total).

The on-line ticket below reserves your spot in this Small Group Kettlebell Blast Training class. Payment is due upon class check-in. $25.00/class General Public, $20.00/class Marsh Member.

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

Reserve your spot on-line below. This is small group training. You will be charged when you check-in at The Marsh.
$20.00/class Marsh Members, $25.00/class Public Price


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Health & Fitness Assessment Programs

“First” Health Consultation
Remember ... as a new member, you receive a complimentary consultation with an Exercise Specialist selected for your needs and interests. It is never too late to take advantage of this.
Let us help get you started or re-started this fall! Complimentary.

Fitness Update
Revive a tired routine and recharge your motivation! As our bodies get used to repetitive exercise, consider a 60-minute one-one-one refresh of your routine. $50

Vital Living Package
Acknowledging that we are more than our physical numbers, sometimes it is important to know and use numbers as a guide to maintain health or get the most out of our exercise. $329

• Body composition and strength (for sarcopenia)
• Cardiovascular health for decreasing risk of disease
• Bloodwork and Resting Metabolic Rate (RMR)
• Three 30-minute personal training sessions to begin a safe strength and cardio training program
• 60-minute initial consultation and 15-minute follow-up session with our registered/licensed dietitian

Athletic Fitness Training
Are you currently active and want to train at a higher level? This assessment is ideal for people who are interested in enhanced training, sports or athletic competition. $349

• Cardio Health Assessment through VO2
• Resting Metabolic Rate (RMR)
• Body Composition
• Three 45-minute personal training sessions with an on-going plan incorporating effective strength and cardio exercise targets
• Nutrition evaluation with a 2-day food log and 45-minute consultation to identify nutrition needs

For any of the above consultations and assessments, contact Evan Strewler: .(JavaScript must be enabled to view this email address), 952-930-8529

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Healthy Weight Lifestyle Program

Targeted for adults of all ages looking for a long-term, healthy weight management program, participants of this program will:

• Learn to minimize risk factors and increase preventative factors based on blood work analysis.
• Understand target weight and caloric needs to maintain via the RMR metabolic assessment and body composition analysis.
• Gain strength through functional training to increase muscle mass and metabolism - the keys to long term weight management and supporting daily activity levels.
• Improve cardiovascular health by learning to train in the appropriate heart rate zone through VO2 screening.
• Discover nutrition strategies that match one’s lifestyle and are easily maintainable.

Includes: assessment package (Blood work, RMR, Body Composition, VO2, Muscle Wisdom), four 30-minute training sessions, one half-hour massage or bodywork session, one 60-minute nutrition consultation and two 15-minute follow-up nutrition consults.

Contact Evan Strewler at 952-930-8512, .(JavaScript must be enabled to view this email address) to register. $449

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Is Pilates for You?

New Pilates Reformer Classes Added to the Schedule

Pilates is for everybody, in fact! Focusing on core strength, Pilates trains the body as an integrated whole, promoting strength, balance, flexibility and increased range of motion. The exercises are adapted to your needs. We have added three Friday beginner-level reformer classes in addition to our ongoing classes:

Fridays, 6:45 a.m., 10:30 a.m. & 1:00 p.m.

Call the Pilates hotline, 952-930-8597 ext. 4, to sign up for group reformer classes. $29 Public, $24.65 Marsh Member per class



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New! Cardio Kickboxing Class

Tuesdays starting June 7 at 6:00 p.m.

Kick-up the energy and break down the moves in our new Kickboxing class. You’ll learn the basic kicks and punches in this fantastic and fun routine.

$20 Public, Complimentary to Marsh Members

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Pilates Small Group Classes for Beginners

Tuesdays, 6:00 a.m.
Fridays, 10:30 a.m. & 1:00 p.m.


Pilates is a full-body conditioning program that improves strength, flexibility, balance, stability and symmetry.

Please register in advance - 952-930-8597, ext. 4. $29 Public, $25 Marsh Member per class.


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Fun Circuit Training

Thursdays, 1:00 p.m.

Gather some friends and join us for this fun, music-filled circuit training class. Meet in the Training Center for this complimentary 30-minutes class.

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Children’s Fall Swimming Lessons & AquaBabies/Tots

The Marsh offers a unique environment for children who are learning how to swim - a calm, comfortable atmosphere, warm water pools, highly experienced instructors and individualized attention. 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.

Download Fall Swim Lesson Brochure 2016
Swim Registration Form - Fall 2016

Fall Group Lessons 2016
Sunday, Tuesday or Thursday Afternoons, September 18 - December 15
(no lessons 11/22, 11/24 & 11/27)

Group Swimming Lessons
Children 3 1/2 - 16 years old
September 20 - December 15 (no lesson 11/22 & 11/24)
Tuesdays or Thursdays for 12 weeks
3:30 - 6:00 p.m. (30 minute classes)
$252 Public (15% off for Marsh Members)
Two lessons per week also available upon request. Call Diane Pattridge for information at 952-935-2202, ext. 8218.

AquaBabies/AquaTots - Parent/Child Class
Children 6 months - 4 years old
September 18 - December 11 (no lesson 11/27)
Sundays for 12 weeks
$228 Public (15% off for Marsh Members)
• AquaBabies & AquaTots I (6 - 17 months old) 4:30 - 5:00 p.m.
• AquaTots II (18 months - 3 years old) 4:00 - 4:30 p.m.
• AquaTots III (2 1/2 - 4 years old) 5:00 - 5:30 p.m.
Register for AquaBabies/AquaTots at the Front Desk, 952-935-2202.

Private & Semi-Private Swim Lessons
We are able to accommodate your child/children with 30-45 minute lessons, individualized for their needs.
(15% off for Marsh Members)
Private: 30 minute lesson - $45, 45 minute lesson - $68
Semi-private: 30 minute lesson - $29, 45 minute lesson - $44 per child
Family of 2: 30 minutes - $54, 45 minute lesson - $81 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).

Registration
To register for a Group Lesson, please contact Diane Pattridge (Lead Swim Lesson Instructor).
Phone: 952-935-2202 Ext. 8218
E-mail: .(JavaScript must be enabled to view this email address)
Fax: 952-935-9685 (Registration form can be found at the top of the page)

Class Levels & Descriptions
Aquababies and Aquatots Program (Note: Not available in the summer months.)
This program is for Parents/Grandparents and their child 6 months to 4 years old. Classes focus on water adjustment activities and development of basic swimming skills through games, songs and fun water activities. All classes include basic water safety activities. This is a wonderful opportunity to interact closely with your child and have a positive water experience. Classes are held in our 94-degree Therapy Pool. (Class sizes are a 1:7 ratio)

AquaBabies/ AquaTots I This class is great for first time babies and toddlers ranging from 6 months - 2 1/2 years old. You and your baby will be guided through a variety of water activities, songs, holding techniques and basic water safety activities.

AquaTots II This class is great for toddlers 18 months - 3 1/2 years of age who are comfortable in the water. You and your child will continue to work on basic breath control, kicking, paddling and floating skills.

AquaTots III This class is great for older toddlers ages 2 1/2 - 4 years of age. They must be comfortable with going under water and basic propulsive skills. Further development of swim skills and activities will be taught as your child prepares for the teacher/child group lesson experience.

AquaTots Mixed Levels Mixed Levels are offered when all other classes are filled at 5:30 p.m. on Sundays.

Group Swimming Lessons Levels
Lessons are for ages 3 and up. Our small group classes are 30 minutes and limited to 3 - 4 children. One or two groups of students and teachers are in the pool at a time, making for more focused learning and a larger space to practice. Your child's confidence will increase as they learn and improve their swimming and water safety skills with our experienced instructors.

Goldfish (water adjustment) - for children 3-5 years of age. This class introduces basic water adjustment skills, safety, and fun for young first-time swimmers. The goal of this level is for the child to become comfortable in the water.

Seahorse (beginning skills) - for children 3-6 years of age who are able to submerge underwater, with attempts to float on their front and back with assistance. The goals of this level are for the child to float unassisted 3-5 seconds and learn proper breath control. The child will learn to swim beginner-stroke 15 feet and jump in and get back to the side independently.

Puffer Fish (stroke introduction) - for children who have completed the goals of the Seahorse level. The goals of this level are for the child to swim both beginner-stroke with some rhythmic breathing and backstroke 35 feet unassisted. They will also learn to roll from their front to a safe position on their back.

Beta (stroke development) - for children who have completed the goals of the Puffer Fish level. The goals of this level are to increase both endurance and technical qualities of the strokes. Upon completion of this level the child will be able to swim 15 yards freestyle with rhythmic breathing and an additional 10 yards beginner stroke. The child will also be able to swim the backstroke 25 yards.

Angelfish (stroke improvement) - for children who have completed the goals of the Beta level. The goals of this level are for the child to be able to swim freestyle with rhythmic breathing, backstroke and elementary backstroke 25 yards. They will also be introduced to the breaststroke and dolphin kick.

Dolphins (stroke refinement) - for children who have completed the goals of the Angelfish level. The goals of this level are to swim 25 yards of a refined freestyle, backstroke and elementary backstroke. The child will also learn basic coordination for breaststroke, butterfly and sidestroke. Emphasis is placed on stroke refinement and endurance.

Barracudas (stroke proficiency) - This is a pre-competitive swim class for children at least 7 years old. The child should be able to swim 25 yards freestyle, backstroke, and elementary backstroke and have had an introduction to breaststroke and butterfly. The class will emphasize endurance and speed swimming plus stroke proficiency, with special attention given to both breaststroke and butterfly.

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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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Mindfulness Based Stress Reduction (MBSR) Info Sessions

Wednesday, August 17, 6:30 – 7:30 p.m. and Saturday, August 27, 9:30 – 10:30 a.m.

Mindfulness-Based Stress Reduction (MBSR), a program developed by renowned practitioner and author Jon Kabat-Zinn, teaches you how to deal with stress, pain, illness and the demanding challenges of everyday life. It uses meditation, gentle movement and relaxation to cultivate a deep sense of awareness for being fully present to each moment. Over time, you will develop the skills to better respond to life’s stressors, to tap into your personal resources for coping, and to connect fully with others. Come and hear more about MBSR from Terry Pearson, 13-year mindfulness instructor.

Next program: Monday, September 19, 6:30 p.m. – 9:00 p.m.

Learn more about this program by attending one of the complimentary info sessions listed above. Sign up by calling 952-935-2202.

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Laughter Yoga

Monday, August 29, 7:00 - 8:00 p.m.

Laughter is a wonderful way to reduce stress. Whether your laughter is authentic or artificial, the benefits are the same: lower blood pressure, stress relief and increased sense
of joyfulness. Laughter coach, Mary Anderson will lead you though this fun-filled workshop. Try something new this month!

Please register in advance at the Front Desk, 952-930-2202. $20 Public, $17 Marsh Member

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Pamper Your Feet… Healthy Feet Workshop

Tuesday, August 30, 10:30 a.m.

A recent study by the American Podiatric Medical Association reports that more than three out of four American adults have experienced foot pain, and a third of them seek medical treatment for it. The importance of caring for your feet can’t be overstated. That’s why we are offering this special, foot-pampering opportunity. Join us for our complimentary Healthy Feet Workshop from 10:30 - 11:30 a.m. where you will learn foot exercises and massage techniques for healthy feet. Instructor: Liz Anema.

Specially priced Express Pedicures are available in the Spa August 3 from 9:00 a.m. to 4:00 p.m. To book your pedicure, call the Spa at 952-935-8905, to receive this special program price of $30/$35. (Additional fee for Gel Polish, Nude and French Manicures. First come, first served.)

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Music on The Marsh - treVeld

Come, eat, drink and enjoy live music every Wednesday at The Marsh, 5:30 - 7:30 p.m.:

August 3: Daniel & Adrian Volovets - local brothers return to delight us with their amazing talent
August 10: Jay Gordon - guitarist, celebrate the Olympics with a mix of Brazilian, Bonfe, Verocai & Villa-Lobos
August 17: Gourmet Jazz - never fail energy & mood lifting classic jazz
August 24: Suzanne Paris - expressive vocal interpretations that take you back to a more romantic time
August 31: treVeld - original acoustic compositions on strings: bass, fiddle, mandolin, guitar...

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Integrated Waterplay

Saturday, September 10 and 24, 10:30 - 11:30 a.m.

Nicola Kapala continues this popular specialty pool class into the fall. Luxuriate in the warm therapy pool accompanied by music, camaraderie, fitness and fun. For more information, contact Mary LeSourd, 952-930-8511 or .(JavaScript must be enabled to view this email address).

Register at the Front Desk or call 952-925-2202. $25 Public, $15 Marsh Member per class

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Yoga for Busy Lives: 3-part Series

Sundays, September 11, 18, 25, 2:30 - 4:30 p.m.

Are you looking for greater balance, peace of mind, and some very necessary self care? Then this class is for you. Join popular yoga instructor Sharon Hill-Bonczyk for this three-part series that focuses on decluttering your life, the art of relaxing, and cleansing your body and soul.

Register at the Front Desk or call 952-935-2202. $75 Public, $64 Marsh Member

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Biometrics Fall Kick-Off Party

Tuesday, September 13, Noon or 6:00 p.m.
Thursday, September 29, Noon


Discover our signature weight management and life-enhancing program that changes the way we feel about ourselves.
Feel the difference… For a happier, healthier, more spirited life

• Meet our trainers and health coaches
• Taste some of the delicious meals on the menu
• Hear from our clients who’ve found success in our program
• Learn about your metabolic rate and why it’s the key to your success
• Get mindful eating tips from our registered dietitian

Please register in advance at the Front Desk or by calling 952-935-2202.
To begin the Biometrics One-on-One weight management program today, contact Evan at 952-930-8512.



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Balance and Symmetry: 4-week Series

Fridays, September 16 – October 7, 10:30 - 11:30 a.m.

Injuries and “one-sided” sports, like golf and tennis, can cause asymmetry and imbalance in the body. Pilates can help bring it back into alignment. Over four classes, you will increase body awareness and learn new ways to make your body uniformly strong and supple. Instructors; Bridget Raltchvesky and Cheri Sabol.

Register at the Front Desk or call 952-935-2202. $90 Public, $81 Marsh Member

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Team Marsh… Lupus Walk for Hope 1 Mile & 5K Trail Run

Saturday, September 17, 9:00 a.m.

Join other Marsh walkers and runners for this community event, held in French Regional Park in Plymouth.

Register at http://www.lupusmn.org/calendar/lupus-walk-hope-5k-trail-run-twin-cities-2/. Go to “Register Now” then “Find a Team/Participant” and enter Team Marsh. On the morning of event, meet our group near the registration tables at 8:30 a.m.

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The Feldenkrais Method® of Somatic Education

Monday, September 19, 6:45 - 9:15 p.m.

Learning Feldenkrais will help us move smarter. Come, explore, deconstruct, and relearn the basics of walking. Feldenkrais’ Awareness Through Movement lessons will guide participants in a series of movements to explore the roots of walking, paying special attention to our pelvis, spine, and head, and then appropriately integrate the arms and legs. Walk out the door with renewed confidence, vigor and joy. Instructor Nick Strauss-Klein.

Register at the Front Desk or call 952-935-2202. $45 Public, $38 Marsh Member

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Land and Water Cross Training: 6-week Series

Mondays, September 19 through October 24, 12:30 - 1:30 p.m.

If you normally exercise in the water, or if most of your workouts are on dry land, why not change it up a bit and do both? Cross training is a great way to build fitness while reducing the risk of overuse injuries. Rehab specialist Nancy Lovaas leads this 6-week series.

Register at the Front Desk or call 952-935-2202. $150 Public, $128 Marsh Member

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Mindfulness Based Stress Reduction (MBSR) Series Begins

Monday, September 19, 6:30 p.m. – 9:00 p.m.

Mindfulness-Based Stress Reduction (MBSR), a program developed by renowned practitioner and author Jon Kabat-Zinn, teaches you how to deal with stress, pain, illness and the demanding challenges of everyday life. It uses meditation, gentle movement and relaxation to cultivate a deep sense of awareness for being fully present to each moment. Over time, you will develop the skills to better respond to life’s stressors, to tap into your personal resources for coping, and to connect fully with others. Come and hear more about MBSR from Terry Pearson, 13-year mindfulness instructor.

Sign up by calling 952-935-2202.

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Pool Pilates Continues

Tuesdays, September 20 - October 11, 11:45 a.m. - 12: 45 p.m.

This four-week series continues to be one of our most popular aquatic programs. Join the fun. Pilates instructor Bridget Raltchevsky brings Pilates techniques into the therapy pool for a greater challenge. New participants welcome. Please register in advance at the Front Desk. $104 Public, $89 Marsh Member

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Mindful Based Living (MBL) Info Session

Wednesday, September 21, 12:30 p.m.

There are many techniques you can learn to become more mindful. MBL explores various approaches. Learn more about this 4-week program at our complimentary info session. Instructors: Liz Anema and Mary Anderson. Complimentary

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Safe Strength: 4-week Series

Wednesdays, September 21 - October 12, 9:00 - 10:00 a.m.

This total body workout in the Therapy Pool incorporates a variety of resistance techniques to build strength and endurance. Come learn how to utilize our pool equipment safely and effectively. Aquatic trainer Diane Pattridge will challenge you and make it fun.

Register at the Front Desk or call 952-935-2202. $104 Public, $89 Marsh Member

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Maria Nhambu Returns with Africa’s Child

Thursday, September 22, 7:00 p.m.

Many of you may remember Maria when she was here teaching Aerobics with Soul, or at her video release parties. We are excited to announce that Maria will return to share Africa’s Child, her first book in her Dancing Soul Trilogy. This starkly honest story is a testament to the resilience of the human spirit and proof that even the most ravaged past cannot stop you from achieving a better life if you believe in yourself. Don’t miss this rare opportunity to meet, or reconnect with Maria. Africa’s Child is available to purchase in the Shop. Book signing and reception follow presentation.

Please register in advance at the Front Desk, 952-935-2202. Complimentary

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Rehab Your Hip: 4-week Series

Thursdays, September 22 through October 13, 11:30 a.m. - 12:30 p.m.

Aquatic therapy is a proven method for treating hip pain or rehabilitating from an injury. This 4-week series targets the hip, the confluence of the body’s largest muscles groups and most complex nerve networks. Join pool instructor Mary LeSourd as she helps you rehab your hips.

Register at the Front Desk or call 952-935-2202. $104 Public, $89 Marsh Member

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Aqua Jogging Returns: 4-week Series

Fridays, September 23 - October 14, 9:00 - 10:00 a.m.

Running coach Ryan Ford teaches you how to use the flotation and resistance of water to maximize your running workout. Participating in this 4-week series is also a perfect way to stay fit while recovering from an injury.

Register at the Front Desk or call 952-935-2202. $104 Public, $89 Marsh Member

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Yoga Shoulders: Myofascial Release

Saturday, September 24, 3:00 - 5:00 p.m.

The shoulder is one of the major joints of the body, and one of the most likely to be injured. Amanda Straka leads this therapeutic yoga class incorporating stability balls and breath techniques to release tension from the shoulders, increase range of motion, lengthen the muscles, and protect against injury.

Register at the Front Desk or call 952-935-2202. $45 Public, $38 Marsh Member

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Integrative WaterPlay

Saturday, September 10 and 24, 10:30 - 11:30 a.m.

Nicola Kapala continues this popular specialty pool class into the fall. Luxuriate in the warm therapy pool accompanied by music, camaraderie, fitness and fun. For more information, contact Mary LeSourd, 952-930-8511 or .(JavaScript must be enabled to view this email address).

Register at the Front Desk or call 952-925-2202. $25 Public, $15 Marsh Member per class

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Biometrics Fall Kick-Off Party

Tuesday, September 13, Noon or 6:00 p.m.
Thursday, September 29, Noon


Discover our signature weight management and life-enhancing program that changes the way we feel about ourselves.
Feel the difference… For a happier, healthier, more spirited life

• Meet our trainers and health coaches
• Taste some of the delicious meals on the menu
• Hear from our clients who’ve found success in our program
• Learn about your metabolic rate and why it’s the key to your success
• Get mindful eating tips from our registered dietitian

Please register in advance at the Front Desk or by calling 952-935-2202.
To begin the Biometrics One-on-One weight management program today, contact Evan at 952-930-8512.


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Plumb Line for Posture

Assessment and Series

Slouching while sitting - while working, eating, driving - can have long-term effects on your posture. We will start with a “plumb line” assessment on October 1, 11:00 a.m. - 1:00 p.m.Register at the Front Desk or call 952-935-2202. $25 Public, $15 Marsh Member

A follow-up 4-week series begins October 14, Fridays, 10:30 - 11:30 a.m. offering training that’s customized to your unique anatomical needs. Instructors: Sue Trebisvosky and Carol Pehle. Register at the Front Desk or call 952-935-2202. $90 Public, $81 Marsh Member

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