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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

High blood pressure, diabetes and high cholesterol can all lead to a heart attack. Unfortunately, many people don’t know they have or are at risk of having these conditions. It’s easy to determine by undergoing a simple screening. Our Know Your Numbers test includes a blood profile, blood pressure and body fat screening, giving you baseline information that could save your life.

Call Maria WooChing at 952-930-8529 to schedule your appointment. As blood work requires fasting, tests are scheduled mornings only: Monday through Friday. $50/$65

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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

The beauty of Biometrics is in its simplicity, personalization, and the unique environment here at The Marsh. Because of our supportive and professional Biometrics team, we are able to deliver this program efficiently and with warmth, understanding and individualized support. It’s easy for the busy person who has little time to spare... and ideal for people at any fitness level who want to feel better and look better. Just ask one of hundreds of people who have gone through Biometrics to hear the impact of their experience. Beyond the exercise and numbers, Biometrics alumni say: “personally empowering, improved attitude, heightened confidence, renewed self-esteem, and lots of energy!”

The key components of Biometrics are one-on-one personal training combined with a practical, nutritious eating plan for 6 weeks. Even if you’ve never experienced personal training before or stepped into a Training Center... you will feel comfortable, at ease, and expertly guided one-on-one by your Marsh Trainer. We know that for some this is foreign territory, but after only one session – we think you’ll find yourself in a new comfort zone. (No special exercise apparel required. Just dress comfortably.)

When you meet with our Dietitian, you’ll discover that the Biometrics way is adaptable to your preferences. Biometrics focuses on nutritious, real food to suit your taste. If you love to cook, menu plans and recipes are individualized for you. Biometrics breakfast, lunch and dinner options are also available for current Biometrics participants to purchase in our Restaurant - a convenient option for people who choose not to cook.

Biometrics will simplify, not complicate, your life and it’s sustainable for a lifetime. Join us for any or all of our free October Biometrics information sessions (below). Talk to our people and Biometrics alumni and explore the program! Our next 6-week group session starts November 3. For more specifics, please call 952-935-2202 and ask for Cece.



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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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Aquatic Shiatsu Yoga (EASY in the Evening)

Tuesdays, October 21 - November 11, 5:30 - 6:30 p.m.

As requested, we’re pleased to once again present Aquatic Shiatsu Yoga in the evening. Complete your day with this educational series offering a way to relax the body and restore mind and spirit in warm water. Our mind-body specialist Nicola Kapalawill expand on Ai Chi, applying shiatsu/acupressure points and integrating gentle flow, postural awareness and meditation in the water.

$35/$70 4-week series, $10/$20 per class

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ABCs: Abs, Back & Core Solutions

Wednesday, October 22, 6:00 - 7:00 p.m.

Your abdomen, your back and the muscles wrapping around the trunk of your body all make up your core. Marsh panelists discuss
the issues affecting the core and posture; when physical therapy is recommended; why some common exercises should be avoided; and give a simple exercise key for all. Learn the best starting point for you to ensure your ab, back and core workout will be effective - as it varies whether you are going through rehabilitation, pre/post pregnancy, aging, or just looking for a real solution for your belly for which nothing else has worked. Presenters: Johnna Stob of Merz Physical Therapy, Aquatics Director Mary LeSourd, Pilates

Instructor Bridget Raltchvesky, and Programming Director Heidi Moon. Register at the Front Desk, 952-935-2202. $10/$20



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Fall Prevention Talk

Wednesday, October 22, 1:00 - 2:00 p.m.

Protect your active and independent life by preventing falls. It’s estimated that more than a third of adults over 65 will fall at least once this year, often resulting in serious injury. Merz Physical Therapist Jessica Horne and Marsh Exercise Specialist Beth Grabow will discuss the risk factors associated with falling, and what you can do to lower those risks.

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Pilates Open Door

Wednesday, October 22, 7:00 p.m. Complimentary.
No registration required.

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Restorative Yoga with Lauren Hallau and Judy Farniok

Thursdays, October 23 - November 20 7:00 - 8:15 p.m.

With Lauren Hallau and Judy Farniok

Restorative Yoga brings you to a restful and relaxed state while in full awareness of the yoga posture, using props to create a supported environment for effortless poses. The benefits are many - from reducing blood pressure and muscle tension to improving digestion and sleep. Instructed by Lauren Hallau, RYT, and Judy Farnick, RYT, Judy also teaches our Aqua Kriya Yoga and Gentle Stretch classes.

Register at the Front Desk or call 952-935-2202. $15/$20 per class or $60/$80 for 4-session series.

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Joint Health Mini-Series

Thursdays, October 23 & 30, 11:30 a.m. - 12:30 p.m.

Our joints take a pounding over time and anything from weight and gravity to repetitive injuries will impact joint health. If you are pre or post joint replacement surgery, or are simply interested in keeping your joints active and healthy, join us in the pool for two workshops and learn how to use the water for maintaining optimal joint function.

Instructor: Mary LeSourd. October 23: Neck and Shoulders; October 30: Hips and Knees

Register at the Front Desk, 952-935-2202. $18/$35 for both, $10/$20 per class

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Warm Water Exercise for Fibromyalgia

Thursdays, October 23 - November 13, 1:30 - 2:30 p.m.

Recent and widely occurring evidence-based research points to a warm water environment as sometimes being the sole path to pain relief for people living with Fibromyalgia. Our warm water group exercise series is for people managing Fibromyalgia’s symptoms and seeking a better way to address the discomfort.

Instructor: Mary LeSourd.

Register at the Front Desk, 952-935-2202. $35/$70 4-week series, $10/$20 per class

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Evening Hydro Surge!

Thursdays, October 23 - November 13, 6:15 - 7:00 p.m.

One of the best ways to tone, increase cardio endurance and build stamina is in Hydro-Surge!, the low-to-noimpact strength training class in our Lap Pool. Participants experience the unique properties of interval training in water with intensity exercises to help increase strength and endurance and improve balance. This class uses special resistive equipment.

Instructor: Diane Pattridge.

Register in advance at the Front Desk or call 952-935-2202. $60/$80 for 4-week sessions.

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Tai Chi Chih… Going Deeper

Saturday, October 25, 12:30 - 3:30 p.m.

This Tai Chi Chih Workshop is for people with at least 6 months of Tai Chi Chih experience. We will introduce methods for participants wanting to go deeper: focusing on ways to allow the body to soften for chi flow; massage to open up energy flow; and movement for expansion and contraction. Instructor: Monica Campbell.

Register at the Front Desk or call 952-935-2202. $50/$60

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Biometrics - Free Information Session

Saturday, October 25, 10:30 – 11:30 a.m.

Biometrics Come in and hear about this proven, healthful way to lose unwanted fat and inches, gain strength, and increase energy and vitality. Biometrics combines one-on-one strength training with an individualized, nutritious eating plan and professional support for six weeks. It's practical, efficient and effective. Doctors appreciate the positive results in weight loss for their patients, and improvements in blood profile and body composition. Stop in and talk to us about your needs. We're here to support you.



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Heart to Heart New Nutrition for a Healthy Heart with Michael Miedema, MD, MPH

Tuesday, October 28
7:00 p.m. Talk, 8:00 p.m. Reception

We are looking forward to an evening with Dr. Michael Miedema who will speak on heart health and nutrition.

Dr. Miedema is a preventive cardiologist and researcher with the Minneapolis Heart Institute Foundation. He leads and participates in numerous national research studies on heart disease prevention. He joins us to share paradigm-shifting findings on nutrition and lifestyle, addressing concerns that are top of mind for many:
• Why are we gaining weight as a country?
• What does the new science say about fat intake?
• With all the changing, conflicting information, what are the proven fundamentals for heart health?

Dr. Miedema practices at the Abbott Northwestern Hospital campus, Edina Centennial Lakes. He completed a Cardiology fellowship at the University of Minnesota; an additional Cardiovascular Disease Prevention fellowship at Brigham and Women’s Hospital in Boston; and received his Master of Public Health from the Harvard University School of Public Health.

Register in advance at the Front Desk, 952-935-2202.
Doors open at 6:30 p.m. Complimentary to all



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Muscle Wisdom

Wednesday, October 29, 6:00 – 7:00 p.m.

Do you have the strength to do the daily activities you enjoy now? Will you have that strength as you age? These are important questions to ask for the prevention of sarcopenia (leading to frailty); lowering the risk of chronic disease; preventing falls; and increasing longevity. Join us for an experiential workshop on the importance of muscle mass and strength, then test your strength at our test stations to assess indicators that may potentially affect your mobility and independence in the future. The Marsh's exceptional one-on-one training is also a key component of Biometrics for increasing muscle mass and strength at any age.

Pre-register below or call 952-935-2202. This is open to the public at no charge.



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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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