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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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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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Moving & Grooving in The Pool

If you love the moves inspired by Latin rhythms or aspire to the artistry of classical dance, you will love Latin Grooves and Water Ballet in the Therapy Pool. These creative classes alternate on Tuesday mornings at 10:30. Join us and try an alternative approach to working on balance, flexibility and strength... you’ll have so much fun that you won’t realize you’re working!

Sign-up at the Front Desk, 952-935-2202. Complimentary/$20

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Introducing a New Massage!

Relax, revitalize and rebalance your body, with benefits that will leave you glowing. An invigorating dry brushing starts this massage, stimulating the body’s natural detoxifying process. While hot stones infused with light eucalyptus and mint keep you warm, a full body massage ensues. A pearl cooling eye mask and Ayurvedic scalp massage leaves you relaxed yet invigorated.

$115/$130, 75 minutes

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Uplift Your Spirits & Your Glutes in… willPower&grace®!

Tuesday, 6:00 p.m. • Wednesday, 9:15 a.m.• Friday, 10:15 • Saturday 10:30 a.m.

We’re thrilled about the great turnout for this class! People are having alot of fun with it... it’s dynamic and as intense as you want it to be. willPower&grace® incorporates cardiovascular conditioning, flexible strength training, balance and range of motion challenges all in one session. It’s also great for all fitness levels. Give these classes a try!

No pre-registration. Complimentary/$15

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New! Water Power in the Lap Pool

Wednesdays, starting December 3: 6:15 – 7:00 p.m.

Taught by our new pool instructor, Tami Koehler, Water Power is a higher intensity class with intervals, drills and other combinations to keep you moving and build endurance. It may also incorporate equipment to strengthen the upper body, lower body and core muscles.This class is ideal for intermediate and advanced fitness levels.

Complimentary/$20

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New! Aqua Flow

Sundays, December 7 & 21
11:15 a.m. – Noon

A new mind-body offering in the Lap Pool, this class blends Tai Chi, Pilates and yoga. It helps improve flexibility, core stability, postural alignment and balance. Noodles may be used for flotation and leverage.

Instructor: Tami Koehler. All levels are welcome. Complimentary/$20

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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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Managing Chronic Pain with Mind-Body Skills: A Panel Discussion

Tuesday, December 16, 7:00 – 8:15 p.m.

Join us for an informal gathering of individuals with Fibromyalgia or other chronic pain issues who are interested in coming together to learn how to manage pain through mind-body skills. This supportive group will discuss and explore various mind-body approaches to help relieve symptoms and improve one’s physical, emotional, mental and spiritual health.

The panel facilitating the discussion includes Marsh mind-body practitioners Mary LeSourd and Liz Anema; Yvette Erasmus, Psy. D., a certified mindbodyskills psycho-therapist; and Suzi Michael, one of our Marsh members who lives with Fibromyalgia and has significant experience with integrative therapies.

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



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From Surf to Turf A Talk on Pool to Land Training

Tuesday, December 16, 12:00 - 1:00 p.m.

Love the pool classes but want to push your heart rate higher? Marsh Trainer Peter Elsham will talk about how to utilize both pool and land-based training to optimize your exercise; featuring a customized cardio progression that is safe, effective and personalized to your level of fitness. Then in January, our 6-week Surf to Turf Small Group Training Series launches with the first group scheduled for Fridays, January 2 - February 6, Noon - 1:00 p.m.

For information on the series, please contact Peter at .(JavaScript must be enabled to view this email address) 16 Talk: Sign-up at the Front Desk or call 952-935-2202.

Complimentary/$10

Surf to Turf Group Training Series: For group series registration,contact Maria WooChing at .(JavaScript must be enabled to view this email address) or call 952-930-8529. $25/session, $150 for 6 weeks.

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Alexander Technique Information Session With Babette Lightner

Wednesday, December 17, 1:00 – 2:30 p.m.

Alexander Technique has helped people change the habits that underlie pain and stress. Discover how to approach the activities of your daily life and turn tension into freedom, stress into clarity, postural challenges into poise, and the aches of aging into liveliness. This is a complimentary session for you to discover why this technique is effective, and how the training is tailored toy our personal needs and concerns.

Please register at theFront Desk, 952-935-2202. Complimentary to all.

Coming in January...
• Alexander Technique, Wednesdays…and by private session
• Wholeness in Motion with Babette Lightner
• Feldenkrais on Tuesdays, with Nick Strauss-Klien

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Small Group Training for Healthy Hips & Knees

Wednesdays, December 17 - January 14

12:00 – 1:00 p.m. (excluding December 24) Stay stable and safe on your feet this winter. This Small Group Training Series in the Training Center focuses on improving stability and strength in hips and knees.

Instructor: Diane Pattridge. Register at the Front Desk, 952-935-2202. $75/$100 for 4-week series

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Time for Snowshoes

Wednesday, December 17, 3:00 – 5:00 p.m.

What a gift to be on the edge of a beautiful marshland covered in snow. The scene calls for snowshoes, Nordic Pole walking and hiking for outdoor exercise in our winter wonderland all season long. This will be our first guided snowshoe event this year on the marshland (with a little help from Mother Nature). Join us for fun and fellowship then stay for a social warm-up at the fire pit. Snowshoes and Nordic poles are available for rent at $6/$9 per set (please stop at the Front Desk or call 952-935-2202 to reserve).

Stay tuned for notices of weather conditions & more organized outings.

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Winter Reflections: A Solstice Candlelight Meditation in the Therapy Pool

Thursday, December 18, 6:00 – 7:00 p.m.

A wonderful way to welcome winter and take time for reflection, this aquatic meditation is calming, quieting and comforting. Instructor Nicola Kapala leads this hour of visualization and breath-awareness.

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

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Holiday Desserts & Baked Goods at Your Service (Last day to order is Dec. 18th)

Marsh pastry chef Amanda Winnig will put the finishing touches on your holiday meal or party with wonderful baked goods and desserts. Also, look for an array of cookies,fudge, bars and other treats to share and give as hostess gifts.

The last day for holiday pre-orders is Thursday, December 18, 2:00 p.m. with orders ready for pick-up after 8:00 a.m. on Monday,December 22. Please place orders 24 hours in advance. Order forms are available in the Restaurant or download here

Among our most popular selections are:
Apple Pie & Pecan Tart
Gingerbread Cake
Mint Chocolate Mousse Pie
Home-made Vanilla & Peppermint Ice Cream
Flourless Chocolate
Cranberry Torte

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Winter Solstice Yoga

Friday, December 19, 7:00 – 8:00 a.m.

In anticipation of the winter solstice, this early morning Kripalu yoga class is your hour to stretch, realign and quiet your mind... a wonderful way to feel the joy of movement. Anyone can do this gentle practice.Mats and blankets are provided if needed, or you may purchase a personal mat in our Shop.

No pre-registration. Complimentary/$15

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A Magical Kids Club Night at the North Pole

Friday, December 19, 6:00 - 8:00 p.m.

We’re having an enchanted North Pole party for the kids this year in the Kids Club -and children are invited to wear their favorite holiday pajamas! Santa arrives at 6:00 to meet and greet, and take pictures.Then Mom & Dad leave at 6:30 to do their own Marsh activities. The kids will enjoy a children’s dinner in the Kids Club followed by craft-making and stories. They’ll also watch a holiday film over cookies and milk. Mom and Dad, Grandparents... plan ahead for a 6:30 Spa appointment, shopping in the Shop, or a candlelit dinner in the Moon Terrace. Ages 1+ only, space is limited.

Please call the Front Desk to reserve your spot before Monday, December 15th. $15/$20

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Holiday Hours

Christmas Eve
Building: 5:30 a.m. - 4:00 p.m.
Spa: 8:00 a.m. - 3:00 p.m.
Shop: 8:00 a.m. - 3:00 p.m.
Restaurant: 7:00 a.m. - 2:00 p.m.
Kids Club: 8:00 a.m. - 1:00 p.m.

Christmas Day
Building: Noon - 4:00 p.m.
Spa, Restaurant, Shop and
Kids Club are closed

New Year’s Eve
Building: 5:30 a.m. - 6:00 p.m.
Spa: 8:00 a.m. - 5:00 p.m.
Shop: 8:00 a.m. - 5:00 p.m.
Restaurant: 7:00 a.m. - 5:00 p.m.
Kids Club: 8:00 a.m. - 1:00 p.m.

New Year’s Day
Building: 7:00 a.m. - 3:00 p.m.
Spa, Restaurant, Shop and
Kids Club are closed

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Yoga for Every Body… Post-Holiday Hatha Yoga with Sudha Carolyn Lundeen

Friday, December 26, 1:00 - 2:15 p.m.

Find calm after Christmas and replenish your energy through Hatha Yoga in the Kripalu style. Sudha Carolyn Lundeen, RN, E-RYT500, guest yoga instructor from the highly regarded Kripalu Centerin Massachusetts, leads this popular workshop. It’s appropriate for everyone at any fitness level, especially newcomers to Yoga. Sudha’s personal experience with breast cancer lends unique sensitivity and
humor to her teaching style.

Register below at the Front Desk, 952-935-2202. Complimentary/$20



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Red Cross Blood Drive

Tuesday, December 30, 9:00 a.m. – 3:00 p.m.

Red Cross is in need of blood donations and is extending this special offer: Give blood at The Marsh on December 30 and receive a long sleeve Red Cross t-shirt.

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

Thank you for giving the gift of life-saving blood.

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Marsh X January 2015 Challenge Body Fat Burner!

We’re revving up for our greatest Marsh X Challenge yet- burning body fat! The winner will be the person who has improved his/her percent of body fat composition the greatest in January. If you’re up for the challenge (and take at least 4 Marsh X classes), you will receive a pre and post challenge body fat measurement (a $50 value). Advance sign-up for the measurement is required on one these dates: Thursday, December 18, Saturday, December 20 and Tuesday, December 23.

Sign-up through Maria WooChing: .(JavaScript must be enabled to view this email address) or 952-930-8529.

$15/$20 per class

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Yoga Basics: A 4-Session Introduction to Yoga

Saturdays, January 3 – 24, 1:00 – 2:30 p.m.

Yoga is a full-body exercise practice that builds strength, increases flexibility, improves balance and stability, and more. Take personal inventory of how your body feels. Do you have tight hamstrings and hip flexors? Are you stressed or anxious? Yoga can help men and women of any age and shape. This series is a perfect orientation.Instructor: Liz Anema.

Please contact Liz with questions: .(JavaScript must be enabled to view this email address). Register at the Front Desk, 952-935-2202. $75/$100

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Winter Swim Lessons begin January 4! Register now!

The Marsh offers swim lessons on Sundays, Tuesdays and Thursdays for kids at all levels in both private and group classes.

Contact Diane Pattridge at 952-935-2202, ext. 8218 or .(JavaScript must be enabled to view this email address) to register.

$155/$185 for 10 weeks

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Intro to Marsh X

Sundays, January 4 - 25, 11:30 a.m. - 12:30 p.m.

Marsh X is the calorie-burning, muscle toning class you see heating up the West Studio - people of all ages and shapes spinning on bicycles, doing drills and other floor exercises. Participants wear heart rate monitors to check if they’re “in the zone” on the screens. Our motivating Marsh Trainers adapt exercises for people to work at their appropriate fitness level while sharing in the group energy. January is the perfect time to learn the Marsh X basics.

Register at the Front Desk, 952-935-2202. $75/95 for 4-session series

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Back Health: 6-Week Therapy Pool Series

Thursdays, January 8 – February 12, 11:30 a.m. – 12:30 p.m.

This in-depth series in warm water is for people living with chronic back discomfort or interested in maintaining a strong and healthy back. Mary LeSourd covers postural awareness, core stability and range of motion.She also provides conditioning exercises to strengthen the back, improve function, decrease pain and help alleviate stress and tension. Participants receive a full program at the end of the series for independent exercise.

Register at the Front Desk, 952-935-2202. $90/$120 for 6 week series

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Mindful Leadership for Professionals

Saturday, January 10,8:30 a.m. - Noon, and Thursdays, January 15, 22 and 29, 7 00 - 8:30 p.m.

Are you facing another “crazy busy” day? What if you could hit the “pause” button on your day, step back, and meet your challenges with a sense of space and clear focus? And what if you had a way not just of “getting things done,” but ensuring that
what does get done connects with your deepest values?

Clarity, focus, creativity, and compassion: these are the fundamentals of mindful leadership. Join us for this rare local opportunity to develop these skills in a workshop created by the Institute for Mindful Leadership, founded by Janice Marturano. This proven curricula has been offered to and impacted thousands of leaders around the world, including those at a recent World Economic Forum in Davos, Switzerland.

Mindful Leadership is facilitated by Mariann Johnson, a senior instructor for the Institute and an accomplished organization development consultant and mediator. Mariann has worked extensively with leaders of Fortune 100 & 500 companies, government agencies and nonprofit organizations.

$350 for registrations prior to December 20, $395 thereafter. Register at below or at the Front Desk, 952-935-2202.



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