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

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 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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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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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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Aqua Tabata

Thursdays, starting September 4, 9:30 - 10:30 a.m.

Rotates every other week with Water Variety. Likely to be the toughest workout in the pool you will ever love, Aqua Tabata challenges you in a 45-minute class to achieve great results. It’s high intensity interval training in the Lap Pool - guaranteed to improve your aerobic and anaerobic capacity and boost your metabolic rate for more calorie burn. Tabata is a 4-minute cycle with 20 seconds of high intensity, followed by 10-second rest. The cycle repeats 8 times before you’re turned into a noodle!

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

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Aqua Jogging is Back! 4-week series

4-week series starting
Thursday, September 4: 9:00 – 10:00 a.m.

Aqua Jogging in the Therapy Pool returns this month with cardio expert and elite runner Ryan Ford. This is a higher intensity, small group training class with drills to optimize one’s performance and learn proper mechanics. The warm Therapy Pool promotes higher body temperatures to increase your heart rate, blood flow and reduce inflammation.

Register in advance by calling Maria at 952-930-8529. Drop-ins possible if space permits. $50/$90 for the 4-week series or $15/$25 per class.

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Bump & Bruise Clinic Merz Physical Therapy at The Marsh

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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Master Class Samplers

Wednesday, September 10

As part of our Marsh instructors’on-going professional training, we are hosting a Programming and Master Class day this month by SCW Fitness Education, a leading national fitness training firm. You are welcome to join our group instructors as they experience and participate in these Les

Mills Master Classes:
• 4:30 - 5:00 p.m.: BODYPUMP® - The original barbell class challenging all major muscle groups with your choice of weights – plus great music!
• 5:00 - 5:30 p.m.: Les Mills GRIT® - High Intensity Interval Training to power your aerobic system for fantastic results.
• 6:00 - 7:00 p.m.: BODYCOMBAT® - High energy martial arts mix drawing from karate, boxing, tai chi taekwondo and more - a superior cardio workout.

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

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Pilates for Parkinson’s

Thursdays, September 11 – October 6 10:30 – 11:30 a.m.

Pilates improves strength, flexibility, stability and balance, while proper breathing encourages focus while calming the mind and body. This 4-week series is taught by Marsh Pilates instructor Bridget Raltchevsky who is also certified in Special Populations.

Register at the Front Desk, 952-935-2202. $45/$65 (4-week series)

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New! Tai Chi for All

Fridays, September 12 - October 17 11:30 a.m. - 12:15 p.m.

This special 6 week series will be led by Master Yang Ye, chief instructor at the United Tai Chi Center in Minneapolis. Pre-registration not required.
All Tai Chi classes/series are complimentary/$15 per class

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Pool Yoga - Second Class Added!

Saturday, September 13, 9:30 - 10:15 a.m.

This Therapy Pool class integrates standing yoga poses with slow, fluid movements. Warm Water Yoga improves flexibility, balance, strength, posture and breathing to calm your mind and promote relaxation.Water’s natural buoyancy and hydro-static pressure supports the body in all directions making this class accessible to everyone.

Our original Warm Water Yoga class continues on Wednesdays at 11:15 a.m.

Instructor Nicola Kapala. Complimentary/$20

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Feldenkrais Method® - Moving with Grace & Ease

Sunday, September 14, 2:00 - 4:30 p.m.

Recapture comfortable movement - and do it with grace and ease - with Nick Strauss-Klein, Director of Twin Cities Feldenkrais®. The Feldenkrais Method®, is an effective approach for seeking relief from chronic pain, tension or anxiety; reducing strain; enhancing fitness training; or simply improving your quality of life through improved quality of movement.

Nick is a Guild Certified Feldenkrais Teacher® and 2006 graduate of the New York Feldenkrais Method® Professional Training Program. In addition to his one-to-one Functional Integration practice, Nick has taught over a thousand hours of group Feldenkrais Awareness Through Movement® classes.

This workshop is great for newcomers and people familiar with Feldenkrais. Stay for our Gentle Yoga class that follows at 5:00 p.m.

Register in advance at TheMarsh.com or call 952-935-2202. $35/$45 for 2-1/2 hour workshop.

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Fall Equinox Meditation

Wednesday, September 17, 6:00 - 7:00 p.m.

Bring your worries and anxiety to the Therapy Pool and let them “fall” away in acknowledgment of the autumnal equinox. Aquatics instructor Nicola Kapala will lead simple meditations in our unique warm water setting.

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

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Alexander Technique™ 8 Week Series

Wednesdays, September 17 – November 5 (8 weeks) 3:00 – 4:30 p.m.

Poor posture can contribute to a variety of health issues, but with expert guidance you can correct and overcome posture-related challenges and reduce risk of injury from imbalances.
Babette Lightner, Certified Alexander Technique™ instructor of 25 years, is dedicated to helping people move with ease and efficiency. She is one of four LearningMethods™ instructors in the United States, and is also a Registered Somatic educator. She has pioneered a program called Wholeness in Motion™ (see below), which combines her range of work in these methods as well as Yoga, Tai Chi Chuan and Body Mind Centering.

Register at TheMarsh.com or call 952-935-2202. $125/$175

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Wholeness in Motion™ 4 week series

Wednesdays, September 17 – October 1, 1:00 – 2:30 p.m.

Based on the principles of Alexander Technique™, Babette Lightnercreated Wholeness in Motion™ to teach and promote efficient movement, flexibility, balance and postural alignment. You will develop a deep awareness for movement through sensory feedback and physical knowledge, learning what works well for you. This training applies to everyday activities such as bending, walking and reaching. 4-week series begins September 17. Babette is also available for individual private sessions.

Register in advance at TheMarsh.com or call 952-935-2202. $60/$75 for the Group Series. $20/$25 private sessions

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Living Medicine: a conversation with Dr. Gladys McGarey

Thursday, September 18, 6:30 - 7:30 p.m., Reception follows

Gladys
The Mother of Holistic Medicine, Dr. Gladys McGarey, M.D. M.D.(H) will make a return visit to The Marsh in September. Born to medical missionaries in 1920 India, Gladys’ childhood playgrounds were the Himalayan Mountains and jungles. She grew up among lepers, elephants as well as Indian princes, and went on medical safaris in the Indian Outback. At the age of two, Gladys announced that she was going to be a doctor. Her parents worked with the world’s most supreme spiritual leaders in Mahatma Gandhi and His Holiness, the Dali Lama. She later pushed through medical school as the only female intern in her class to graduate in the early 1940s.

Dr. Gladys has dedicated her life to bridging the gap between conventional medicine and holistic practices. In 2009, President Obama wrote to her asking how our broken health care system can be fixed. Dr. Gladys contacted 100 alternative practitioners across the country, requesting they convene to discuss a remedy.

The first “Gathering of Eagles” symposium, which continues today, involved 35 physicians working on a framework to develop strategies for the administration.

Today, Dr. Gladys is 94 and still on a mission of passion and purpose as she advocates for a paradigm shift in the consciousness of medicine. She calls it Living Medicine - emphasizing prevention and wellness through lifestyle change; and re-focusing the current system to a more holistic approach... away from fighting disease to one that focuses on the whole person.

Please save the date for this rare and special exchange! Register at the Front Desk, 952-935-2202. Complimentary/$10



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Physician Lecture Series: Dr. Amit Sood Blending Science & Spirituality to Manage Stress

Monday, September 22 7:00 - 8:00 p.m. Reception follows

sood
Amit Sood, MD, MSc, a Mayo Clinic specialist in stress and resiliency, has developed a practical approach to stress management. In his book, The Mayo Clinic Guide to Stress-Free Living, he illustrates with humor and fun how the mind’s instinctive restlessness and shortsightedness generate stress, anxiety... and prevent strategies for living a more peaceful life. Dr. Sood illustrates how unwanted stress is the product of an imbalance between the brain’s two modes… and offers innovative and accessible concepts for change.

Dr. Sood is a professor of medicine at Mayo Clinic College of Medicine and chair of the Mind Body Medicine Initiative at Mayo Clinic.

Please save the date for this rare and special exchange! Register at the Front Desk, 952-935-2202. $15/$20



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Hydro-Surge Series Begins

Tuesdays, September 23 - October 28, 8:00 - 9:00 a.m. 6-week series,

This is the Lap Pool class for the person in good condition, the athlete wanting to cross train, and the Aqua Jogger or Marsh X participant looking for a new challenge! Hydro Surge is a great way to strengthen and tone, increase cardio endurance, and improve stamina. In this new 6-week series, you’ll use special resistive equipment to experience the unique properties of interval training in water. Intermediate/advance level in a safe low impact environment.

Instructor Amy Holm, Exercise Specialist, Personal Trainer, AEA certified.

Register for the series by September 23 at the Front Desk, 952-935-2202. $90/$120.

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Muscle Wisdom - An Interactive Workshop

Wednesday, September 24, 7:00 p.m

Weight loss may be the wrong approach to active aging. New research indicates that increasing muscle mass is the key... and strength training offers the answer. Having adequate strength is essential for preventing sarcopenia (which leads to frailty); lowering our risk of chronic disease; preventing falls; and increasing longevity. For example, studies show that our grip strength is an indicator of current and potential health.

Join us for an important talk on muscle mass with Evan Strewler, M.S., Marsh Exercise Physiologist. Then test your strength. Our test station will assess grip, sit-to-stand strength, and other key indicators that may potentially affect one’s mobility and independence. Find out if you have adequate strength or need improvement to do the daily activities you enjoy now and into the future.

Register in advance at TheMarsh.com or call 952-935-2202. Complimentary/$10

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Worldwide Yoga Celebration September is National Yoga Month

Tuesday, September 30, 7:00 - 8:30 p.m.

September is the official National Yoga Month (a national observance designated by the Department of Health & Human Services), designed to build awareness of yoga’s proven health benefits. We are participating in the first annual Time for Yoga Global Community Practice occurring at 7:00 p.m. local time around the world on September 30. This Vinyasa Yoga class is appropriate for all levels and is followed by savasana at 8:00 p.m. and a 15-minute meditation for universal peace and well-being at 8:15 p.m.

Register at TheMarsh.com or call 952-935-2202. Complimentary/$15.

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