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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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New! Small Group Training in the Therapy Pool

Thursdays with Aquatics Director Mary LeSourd, 1:30 - 2:30 p.m.

If you are enjoying our pool classes but seeking a more personalized experience, try Small Group Training. With the overall goal of increasing flexibility, strength and endurance, small groups include 2 to 3 participants with a focus on individualized help. This is highly recommended for clients with back pain, arthritis or other chronic pain, past injury or sub-acute rehab from joint replacement or other surgery.

Cost for 2 person group: $50/70 per person,
3 person group: $33.34/46.67 per person (a 25 - 50% savings over private sessions).

Preregister at the Front Desk or call 952-935-2202. Other days/times available upon request by contacting Mary LeSourd at 952-930-8511 or .(JavaScript must be enabled to view this email address).

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Phase III Cardiac Rehabilitation Series

The Marsh offers an ongoing standard Phase III Cardiac Rehabilitation Group Training Series every Monday, Wednesday and Friday from 2:00 - 3:00 p.m. This program is for men and women at risk of or recovering from a cardiac event. It’s also designed to help people take control of their heart condition by maintaining a healthy lifestyle. It is open to the public and you can start the series at any time. 8-week series

Train twice weekly: $192/$320;
Train three times weekly: $288/$480;
Pay per class: $15/$25

Please contact Exercise Physiologist Evan Strewler, MS, for more information at .(JavaScript must be enabled to view this email address) or 952-935-8512.

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Adult Beginner Swim Lessons

Our Adult Beginner Swim Lessons are for people who are uncomfortable around water, perhaps frustrated that they never learned how to swim well. We will help you overcome this anxiety. Learn how to swim and be safe around pools and lakes to prevent accidents and drownings.

The Marsh’s Water Safety Specialists Diane Pattridge and Mary LeSourd each have over 30 years of water safety and swim experience.

Sign up by contacting Mary LeSourd, Aquatics Director at 952-930-8511.
Private per-session: $40/$49 (30 minutes)

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Nutrition Buddy Package

A little positive reinforcement goes a long way when making lifestyle changes. If you’re wanting to improve your diet, we have a “Nutrition Buddy” May special. Marsh dietitian Kathryn Hernke, MS, RD, will do a consultation with you and a friend together to discuss your goals, whether it’s adding more nutrition to your diet, seeking more energy from foods, or losing weight.

$50/$65 each per hour (50% savings); friends must attend together, now through May 31.

Sign up by contacting Kathryn or Maria WooChing at 952-930-8529

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Body Recall - Tuesdays, 11:30 a.m. - 12:15 p.m.

Body Recall, a Marsh signature class, is a great option for people living with chronic disease and pain, recovering from injury, or simply in need of a lighter exercise approach. It can be done standing or sitting and incorporates functional strength, yoga, Tai Chi, cardio and stretching to involve all parts of the body. New participants will appreciate the supportive atmosphere.

Register at the Front Desk, 952-935-2202. Complimentary/$15.

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Newly Added! Group Reformer Classes Wednesdays & Fridays, 6:30 a.m.

Begin your day with this early-bird group. Pilates Reformer is a sequence of slow, rhythmic movements, emphasizing control and breathing while working from your core. You will feel strong and tall for the day ahead!

Beginner/Intermediate. To register call 952-930-8597, ext. 4444. $25/$35

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Beginning Mat Class - 8-week series, July 1 - August 19

Learn the fundamentals of core strength and gain long, lean muscles in this beginner’s Pilates Mat series. Our new 8-week series starts July 1st. $95/125.

Register at the Front Desk, 952-935-2202

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Water Variety Class Mondays, 6:15 – 7:00 p.m. Starting June 9

Our instructors will be offering a variety lap pool class for people who want to challenge themselves in a fun, social and supportive setting. Try this upbeat water exercise class incorporating range of motion, strengthening, and endurance components. Enhance your core stability and balance, increase mobility and improve stamina!

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

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Group Lap Swimming Thursdays, 6:15 – 7:15 p.m. Starting June 12

Bring your swimming skills and energy to the pool -- refine your stroke and enjoy an endurance-based workout! Our Water Safety Instructor Diane Pattridge will work with everyone in a group, whether you are a triathlete, want to participate in the Iron Man Challenge, or just want to get in better shape with a great workout. If you can swim a lap, you can do this!

Register at the Front Desk, 952-935-2202.

This class has a limit of 6 people per evening. $5/20 (complimentary to Iron Man participants)

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Group Reformer Classes On-going

Wednesdays & Fridays, 6:30 – 7:30 a.m.

Beginning/Intermediate level. Instructor: Bridget Raltchvesky $25/$35 (maximum 4 per class).

Please sign-up 24 hours in advance through the Pilates Group Line, 952-930-8597 ext. 4444.

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Iron Man for Every Body The Marsh Summer Cardio Challenge

Join in the fun for our 2nd annual Summer Iron Man Challenge! This cardio challenge opens up new exercise modalities, both indoors and out! Run, walk, bike, swim or row. Train on your own or join in weekly group sessions for an extra boost of energy and motivation! Your weekly goals over 10 weeks are:

• Run/Walk: 2.62 miles per week
• Bike/Indoor Cycle Class: 11.2 miles per week
• Swim: 425 yards per week/8.5 laps or row approximately 0.2 miles per week

Get all the details from Evan Strewler, MS, at .(JavaScript must be enabled to view this email address) or ask any of our Exercise Specialists. Register with Maria WooChing at 952-930-8529. $60 for members and $150 for non-members – a great value that includes a t-shirt, swag bag, packet pickup party, closing celebration, weekly run, walk, ride and swim events!

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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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Qigong Workshop in Studio with Peter Petersen

Sunday, July 27, 1:00 – 3:00 p.m.

Peter will present the philosophy of Qigong and introduce easy standing and sitting Qigong forms and meditation styles to promote chi, release stress and boost vitality.

Sign-up in advance at the Front Desk, 925-935-2202 or at TheMarsh.com/events. $30/$40 for the 2 hour workshop.$50/$60 to do Saturday’s Water Qigong & Nia + the Sunday Workshop

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Not Me! In-Person Safety &  Self-Defense Training

Tuesday, July 29, 6:00 – 9:00 p.m.

This is a life-saving program for everyone – especially women who, according to criminal records, are at a statistical disadvantage for assault. Think about your mother, grandmother, high school son or daughter, or college-bound student. This 3-hour session on a Tuesday night could save their life.

Not Me! founder, Al Horner, has used his Navy SEAL skills and years of experience training people to build this empowerment program. Not Me! teaches various assault sequences and how to prevent or stop them before an attack happens. You’ll learn key defense moves that everyone – regardless of age, size or strength - can use to escape from an attacker.

Sign up in advance at the Front Desk, 952-935-2202, or on-line at TheMarsh.com/events. Space is limited. $79 per person.



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Team Marsh August Event

Tour de Tonka

Saturday, August 2, 7:30 a.m.
Minnetonka High SchoolEnjoy scenic views on a 16, 26, 44, 52, 67 or 100-mile bike ride with Team Marsh.

Contact Ryan Ford at .(JavaScript must be enabled to view this email address)

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Aquatic Shiatsu Yoga Mini-Series August 6 & 13

Wednesdays, August 6 & 13, 12:30 – 1:30 p.m.

Slow down, find your quiet mind, relax and learn the flow of Shiatsu Yoga. Last month, guest instructor Shinzo Fujimaki introduced us to Aquatic Shiatsu Yoga, and we’re pleased to continue a program that promotes calm, breath awareness and taps the postural principles of Ai Chi and Yoga-influenced stretches to encourage relaxation and restoration for self-care.

Instructor, Marsh Aquatics Director Mary LeSourd.

Please register at the Front Desk, 952-935-2202. $18/$35 for both sessions; $10/$20 single session.

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11th Annual American Red Cross Blood Drive

Monday, August 11, 9:00 a.m. – 3:00 p.m.

Please support The Marsh’s annual blood drive. To schedule your donation on-line, go to http://www.redcrossblood.org and enter sponsor code THEMARSH; or call our Front Desk at 952-935-2202. To find out if you are eligible to give blood, please call the American Red Cross at 1-800-448-3545.

Donors will receive a free Marsh Guest Pass and 20% savings voucher for The Marsh Spa, Shop or Restaurant. Thank you for giving a life-saving gift!

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Hydro-Surge! is Here! Introductory Classes: August 12 & 23

Introductory Classes:

Tuesday, August 12, 6:15 – 7:15 p.m.
Saturday, August 23, 8:00 – 9:00 a.m.

Try it once - try it twice! Are you in good condition and need something more challenging, more intense? Hydro-Surge! - our new low-to-no impact water class - is for intermediate to advanced level exercisers who want more intensity without the negative impact. This class is also great for cross-training athletes. Hydro-Surge uses resistive equipment and interval training for cardio, strength, endurance, stamina, toning and balance. These two introductory classes are a taste of our 6-week series coming in September.

Advance sign-up required to guarantee a spot (maximum of 8/class).

Register at Front Desk or call 952-935-2202. Introductory classes: $10/$20 each

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Let’s Talk Books The Boys in the Boat by Daniel James Brown

Tuesday, August 12, 7:00 p.m. and Tuesday, August 19, 1:00 p.m.

This book is the true story of the 1930s, the depression, the struggling of families to survive, and of indomitable spirits like those of Joe Rantz and his eight crewmates who rowed to victory in the 1936 Olympics. Much more than a “sports” story - it’s the story of what makes winners win. Complimentary.

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Pilates Open Door

Wednesday, August 13, 7:00 p.m.
Complimentary – no registration required.

Instructor: Bridget Raltchevsky

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Back and Neck Pain Talk Doug Merz, Merz Physical Therapy

Thursday, August 14, 1:00 – 2:00 p.m.

If you have been examined by your doctor for recent back or neck pain, or are managing an on-going back condition, Physical Therapist Doug Merz will share how best to address these issues to help keep your back healthy. Doug will describe various root causes of back and neck pain, the medical terminology, and share current research and effective treatments, including massage therapy, related to multiple back diagnoses. Also participating: Aquatics Director Mary LeSourd and Spa Manager Karen Kraus.

Register at the Front Desk, 952-935-2202. $15/$20

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Core Re-form for Men & Women

Monday, August 18
11:00 a.m. - 1:00 p.m.

Instructed by Heidi Moon and Bridget Raltchevsky

A strong core involves more than traditional abdominal exercises. This program focuses first at strengthening the often overlooked inner core muscles that are the source of strength and stability, such as the innermost abdominal muscle called the transverse and the pelvic floor. The first hour is lecture-based to learn the science behind the class in layman’s terms. Then, a functional fitness class teaches a series of simple exercises that will develop a noticeably stronger core in six weeks, resulting in improved back health, better functioning pelvic floor and reduced waist size. Includes a take-home 6-week guide. Perfect for men and women of all ages and stages of fitness.

Please register at the Front Desk, 952-935-2202. $30/40

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Restorative Yoga Practice Sudha Carolyn Lundeen

Wednesday, August 20
1:00 - 2:30 p.m.

Sudha Carolyn Lundeen, a popular guest instructor at The Marsh, will lead restorative Kripalu Yoga in this 90 minute class. Starting with gentle warm-ups, you’ll move into supportive postures, stretching and meditation, letting go of effort and tension, and leave feeling refreshed and recharged. Appropriate for novices and experienced yogis. Advance sign-up strongly encouraged.

Please check in at the Front Desk or call 952-935-2202. $20/$30



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Music On The Marsh

Wednesday, August 20, 5:00 – 7:00 p.m.

Musician brothers Daniel (on acoustic guitar) and Adrian (on violin) have quickly become a Marsh signature attraction! We love their music style and have invited them back for another Music on The Marsh Happy Hour. Daniel is now applying for medical school and Adrian is in high school. If you haven’t heard them yet, don’t let summer slip by without taking in their sensational multi-instrument talents. The Volovets brothers are U.S. born with Ukraine heritage. Their repertoire is a mix of Brazilian, jazz, Spanish Flamenco and classical.

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Living Pickles and other Delectable Veggies Demo/Tasting in the Marsh Restaurant

Wednesday, August 20, 1:30 – 3:30 p.m.

Vegetable fermentation is nearly as old as mankind. but cold fermentation is on the rise, a pickling process that preserves freshness and flavor with healthful probiotics and good enzymes. Enjoy a demo and tasting with Chef Dave Robbins and chat with Food & Beverage Director Cristina Cruz-Jones and Marsh Dietitian Kathryn Hernke, MS, RD. From making sauerkraut to heap on your Oktoberfest brat to other veggies, you’ll love expanding your pickle palette! Just stop by.

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More Mindful Practices with visiting monk Bhante Sathi

Friday, August 22, 1:00 – 2:30 p.m.
Meditation focus: Mental clutter

Friday, September 19, 1:00 – 2:30 p.m.
Meditation focus: Personal and family health

Chairs, cushions and blankets are provided. Please register at the Front Desk, 952-935-2202 or at TheMarsh.com/events. $30/$40 per session.

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Mindfulness-Based Stress Reduction Information Session

Monday, August 25, 6:30 - 7:30 pm.

This program teaches us how to take control of our lives, become aware of influences that affect our health and well-being, and return to balance. Learn how to consciously deal with stress, pain, illness and the challenges of everyday life. Drop in at this free session and find out more about the fall program.

Note: MBSR at The Marsh fills up quickly!

Fall MBSR Session:
Mondays, September 22 to November 17
(no class November 3), 6:30 – 9:00 p.m.
All-day retreat on Sunday, November 2

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Beginning Pilates Mat Class Eight Week Series

Tuesdays, August 26 - October 14
10:30 – 11:30 a.m.

Are you a beginner to Pilates or simply curious? Start in this group fitness mat class and learn the basics and principles from one of The Marsh’s highly experienced Pilates instructors, Courtney Klocke.

Sign-up at the Front Desk, 952-935-2202. $95/$125 (Pilates Mat classes are complimentary if you are doing private training anywhere in The Marsh.)

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Trainer Talk: Gait Training with Ryan Ford

Thursday, August 28, 1:00 - 2:00 p.m.

This informative Trainer Talk with Marsh Exercise Specialist Ryan Ford covers muscular imbalances and feelings of instability. If you run or walk for exercise or want to improve function and stability, this talk is for you. Topics covered:

• Break down what proper gait is, and learn where it falls apart
• Learn gait corrections and specific exercises for muscle groups
• Understand proper tracking of joint alignment and proper gait to avoid trips and falls

Please sign up at the Front Desk, 952-935-2202. Complimentary/$10

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Bump & Bruise Info Session and Clinic Merz Physical Therapy at The Marsh

Information Session - Thursday, August 28, 6:00 - 7:00 p.m.
Come and find out about our Bump & Bruise Clinic and the range of physical therapy and rehab services available for young athletes at The Marsh. Learn what a Functional Movement Screening is and how it can help athletes prevent further injury, diagnose issues and quicken recovery.

Clinic Screenings by Appointment
Saturday, September 6, 9:00 a.m. - 11:00 a.m.

Merz Physical Therapy’s Bump & Bruise Clinic assesses each athlete to identify movement dysfunction and diagnose an array of athletic injuries. Conducted by a physical therapist, these 15-20 minute individual screenings are provided for school-age and collegiate athletes for free to determine if the athlete needs further medical treatment or would benefit from a corrective exercise program.Interested athletes can call Merz Physical Therapy at 952-935-4037 for further information and to schedule screenings. Parental permission is required, and parents/guardians are encouraged to accompany underage athletes

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