Week - Canyon Ranch

Transcription

Week - Canyon Ranch

week
at
CANYON RANCH®
FEBRUARY 28 – MARCH 5, 2016
Your guide to creating the perfect stay with
fitness classes, daily talks, workshops and
evening programs – including appointments.
stay
Dining Room Hours
connected
Breakfast: 7 to 9 am
Lunch: 11:30 am to 2 pm
Dinner: 5:30 to 8 pm. Please make
your dinner reservations with the
Dining Room host during breakfast or
lunch, or by calling Ext. 4313.
MEMBERSHIPS –
For the Health of It
Commitment to health goals, savings, renewal,
relaxation and an increased sense of connection
are just a few of the reasons why many guests
opt for a Canyon Ranch 10-year Life-Share®
Membership. Your Membership nights are
transferable, so it’s a great way to share the
Ranch with family and friends. And when it
comes to creating and maintaining healthy
lifestyle habits, a Membership is like a regular
refresher course in healthy living.
Please allow 45 minutes for breakfast,
60 minutes for lunch and 90 minutes
for dinner. If you require less time,
please notify your server when you
place your order.
Captain’s Table
Ask to be seated at a noon Captain’s
Table in the Dining Room. A Canyon
Ranch staff member gives insight
about their department and answers
questions about the Ranch. This week’s
featured departments are:
Learn more about this enduring commitment
to your health. Visit the Membership Sales
Office in the Clubhouse or Spa, or call
Ext. 4567 or 4205.
Love It Here? Live Here!
Enjoying the Southwest environment and Canyon Ranch lifestyle? Wish every day
could be like this one? It can – with the purchase of a home or a lot in our exclusive
community. Resale homes are also available, starting at $910,000. Find out how to
make the Canyon Ranch address yours – call Ext. 4220. Marketed by Arena Realty.
Sunday – Skin Care
Monday – Massage
Tuesday – Celebrate Milestones
Wednesday – Dine with a Doc
Thursday – Membership Sales
Friday – Life Enhancement Center ®
Saturday – Healthy Feet Center
Saturday – Celebrate Milestones
Double U Café Hours
TAKING CANYON RANCH HOME
All products shown are available at the Canyon Ranch Store or online at shop.canyonranch.com
Books
FROM CANYON RANCH AUTHORS
Coffee
Blend
Coffee-loving guests welcome the joy and
possibilities of each new day with a cup of
our 100% organic, flavorful custom blend –
and now you can enjoy it at home!
Sole
Energizers
Reward your hardworking feet with
Canyon Ranch Sole Energizers.® They’re
designed to give your feet greater strength,
flexibility and range of motion – resulting
in improved circulation, balance, gait and a
fabulous energy boost!
Join the Conversation
Find us online and become a fan. It’s a great
way to stay connected with Canyon Ranch
and healthy living. See you there!
Mel Zuckerman’s autobiography –
The Restless Visionary
Read the inspiring story of Mel’s life,
and learn how he transformed his way
of living, discovered his mission and
founded Canyon Ranch.
Canyon Ranch 30 Days to a Better Brain,
by Richard Carmona, MD, MPH, FACS,
17th U.S. Surgeon General and Vice
Chairman, Canyon Ranch
A 30-day nutrition, exercise and
medical plan to enhance your brain’s
abilities as you age.
Wellness Services At Home
The expertise and support you enjoy at Canyon
Ranch are available to you between visits, via
phone, email or Skype. You can arrange for at-home
coaching after you return home, or set up sessions
in advance with individual staff members, through
Program Advising or at the Health & Healing
reception desk.
Breakfast: 6 to 9:30 am (Daily)
Lunch: 11:30 am to 1:30 pm (Daily)
DINNER: 5:30 to 7:30 pm (Daily)
Espresso drinks, smoothies & snacks
are available throughout the day.
Spa Hours
6:30 am to 10 pm
Showcase Boutique Hours
Monday – Friday, 8:30 am to 9 pm
Saturday – 9 am to 9 pm
Sunday – 9 am to 5 pm
Ranch Store Hours
Daily 8:30 am to 6:30 pm
CME: Presentations marked with
this symbol may be used for
Continuing Medical Education.
Please check activity boards near
the Spa Desk and Dining Room for
last-minute changes. As a courtesy
to other guests, please do not enter
talks or fitness classes 5 or more
minutes after the class begins.
explore
new
horizons
Explore New
Horizons
–
The Care You’ve Been Looking For
Welcome to Canyon Ranch! Whether this is your first visit or your twentieth, I’m confident that you
will benefit from your time with us. Tens of thousands of people with all sorts of life-paths, intentions
and expectations have had wonderful experiences here. Truly, there’s something for everyone.
Perhaps you simply want to relax, be cared for, enjoy the natural beauty all around and eat well – if
so, good for you. Your healthy vacation will restore your zest for life. Or perhaps you can’t wait to
dive into all the activities in This Week. Have at it! You’re bound to get in better shape and have fun.
By Mel Zuckerman
Canyon Ranch founder
I hope that you consider, too, the extraordinary opportunity that your stay offers for lasting lifechange. None of us should forget the fact that good health is not just about today – it’s about all our
tomorrows. Since you will very probably live to a great age, it’s vital to think about where you want
to be 10 years, 20 years, 30 years down the road. Take it from me, the years pass by in a flash. How
well you feel, how much you can do in the decades to come has everything to do with the healthy
lifestyle you adopt today. My own life has shown me this; it is my passion to help others see it clearly.
This is the reason Enid and I created Canyon Ranch more than three decades ago, and our mission
has never changed.
I urge you to allow yourself time for contemplation, for quiet time alone. We all get too little of that
these days, and here you have the chance to go within and make the emotional connection between
what you know you should do and what you actually do. Our beautiful new Spiritual Wellness
Center is the perfect place to begin (or deepen) your inner journey, under the guidance of expert
spiritual service providers. While you’re there, visit the serene Meditation Garden and Sanctuary for
inspiration and self-reflection.
So. Try something new, stretch your boundaries and explore the practically limitless resources at your
command. An expert on the Ranch – a Program Advisor or Nurse Educator – will be delighted to
meet with you (at no charge) to answer any questions you may have and help you plan your perfect
stay. By all means, take advantage of their vast expertise. And have a fantastic time.
With best wishes, now and always,
Mel Zuckerman, Canyon Ranch founder
Canyon Ranch 101
In order to make the most of your day, contact Program
Advising soon after you arrive so they may assist in
balancing your physical activities with educational and
experiential sessions. Try a workshop or a new class.
Dance or read a book. Be open to the endless possibility
of Canyon Ranch. Visit Program Advising in the Spa, or
call Ext. 4338, 7 am – 7 pm daily.
Exercise & Vitality at Any Age offerings embrace all the
components of fitness while addressing those aspects
of physical conditioning that are particularly important
to maintaining vitality and quality of life over the years.
symbol.
These activities are noted by the
Assistive Listening Devices for people with hearing
impairment are available upon request (24 hours in
advance) from Guest Services.
3
Sunday february 28, 2016
FITNESS LEVEL I (Beginner) II (Intermediate) III (Advanced) * (All Levels)
Introduction to Wallyball is a one-time prerequisite for 11 am and 3 pm Wallyball
Exercise & Vitality at Any Age
morning
7 am
3- to 5-mile Run
morning walkS * Afternoon
Noon
kettlebell express (30 min) II/III Gym 3
stretch express * Gym 2
LUNCH & LEARN Demo Kitchen
Enjoy THREE-CHEESE-STUFFED PORTOBELLO MUSHROOM,
soup, salad and dessert and watch our demo chef prepare
the entrée.
Meet in Spa Lobby
Meet in Spa Lobby
7 am - noon
hike: soldier trail
Meet in Spa Lobby
Level 4. Sign up: Outdoor Sports Activity Board
7:15 - 11:15 am
hike: tanque verde saddle
Meet in Spa Lobby
7:15 - 11:30 am
hike: west spring
Meet in Spa Lobby
7:30 -
11:30 am
desert Discovery Hike
Meet in Spa Lobby
Learn about the ecology of the amazing Sonoran Desert as
a staff naturalist guides you on an easy hike to inspire and
invigorate you. Limit 8. Fee: $105. See Outdoor Sports Activity
Board or call Ext. 4355 prior to 4 pm Saturday.
8:30 am Abs express (20 min) * centering meditation *
1 pm
qi gong *
Yoga Studio
what is your real birthstone?
Catalina Room
Birthstones were originally based on the astrological
cycle, and resonate with parts of your birth chart. With
Heidi Harralson, MA, CG, learn how to discover your real
birthstones and use them for increased inner peace
and fulfillment.
Gym 2
Sanctuary
9 am
above & below the belt I/II Limit 20
Gym 3
Fierce! tabata workout III
Gym 1
Indoor cycling * Limit 23
Indoor Cycling Studio
stride & strength * Limit 14
Cardio & Weight Gym
YOGA for a healthy back I Yoga Studio
9 am - 1 pm
See page 22 for Hiking & Biking level descriptions
bike ride: river path & marketplace
Spa Lobby
1 - 3 pm
CULTIVATING INNER PEACE
Meet at Health & Healing
Join spiritual wellness provider Pamela Dintaman, MDiv,
BCC, and learn methods long used by spiritual masters to
overcome the pain of loss and change. Limit 10. Fee: $155.
Sign up: Ext. 4338
1:30 - 3:30 pm
bike ride: bicycle confidence class
Spa Lobby
Become a safer and more confident cyclist by completing
this unique mix of clinic and road ride. Learn the basics in
a safe, controlled environment and then practice your skills
on the road. Level 1. Sign up: Outdoor Sports Activity Board
2 pm
afternoon walk *
Meet in Spa Lobby
INTRO TO WALLYBALL I Racquet Ct. 1
Sign up: Spa Activity Board
pilates magic circle *
Gym 2
surfset fitness III Limit 11
Gym 3
yoga foundations I/II Yoga Studio
zumba® * Gym 1
GOLF CLINIC: PITCHING Golf Performance Center
Learn the fundamentals of successful pitching and how to
fly the ball over obstacles with confidence.
Limit 4. Fee: $105. Sign up: Ext. 4338
Signs for Star-Crossed Lovers
Cactus Room
What does astrology reveal about love? What’s the best
sign for your ideal partner? An astrological study of married
couples by Carl Jung yielded fascinating results. Learn more
with astrologer Will McCastle as he discusses the mechanics
of a successful love match.
Coffee with Program Advising
Double U Café
Sit with one of our expert Program Advisors and fellow
guests over coffee and get the inside scoop on what’s hot
and new at the Ranch. Learn about new services, activities
and fascinating presentations, and take away terrific tips on
how to optimize your stay.
10 am
CARDIO CIRCUIT II Limit 20
Cardio & Weight Gym
CORE CONDITIONING II/III Limit 30
Gym 1
fitness first I Gym 3
H2O Power * T-Pool
MEN’S STRETCH * Gym 2
WOMEN’S STRETCH * Yoga Studio
GOLF CLINIC: PUTTING Golf Performance Center
40 percent of shots in a round of golf are putts – learn to
improve your stroke. Limit 4. Fee: $105. Sign up: Ext. 4338
THE WONDERS OF HEALING TOUCH
Cactus Room
Explore the energy therapy of Healing Touch and its
healing influence on body, mind, spirit and emotion in this
fascinating session led by Sue Kagel, RN.
11 am
Aqua shape l Limit 15 Aquatic Center
beginning trx® I/II Limit 11
Gym 3
DJ Dance Party II
Gym 1
intermediate yoga (75 min) II Yoga Studio
Wallyball II/III Racquet Ct. 1
CMEthe science of weight loss
Catalina Room
Exercise physiologist Steve Gratkins, MS, will take a frank,
scientific look at metabolism and weight loss in the 21st
century. Bring your questions and watch some weight-loss
myths get blown out of the water.
BEAUTY STUDIO
Spa Lobby
Learn about the latest tips and trends in the beauty
industry. Our Salon experts will offer DIYs and beauty
secrets for hair and more. From products and tools to
colors and cuts, an informative session awaits you.
2 - 4 pm
Demo Kitchen
HANDS-ON COOKING CLASS FOODIE FUNDAMENTALS. Learn the basics of healthy
cooking. Our expert chefs will show you essential tips and
techniques that will make you the best cook on the block.
Fee: $155. Sign up: Ext. 4338
4
3 pm
BUFF BOOTY II desert drumming * Limit 22
wallyball II/III Wet workout * Limit 20
yin YOGA II 4 pm
dao-in chinese yoga I Indoor cycling * Limit 23
Stretch & relaxation * My Schedule
Gym 1
Gym 3
Racquet Ct. 1
T-Pool
Yoga Studio
sunday february 28, 2016
6 am ____________________________________________
Yoga Studio
Gym 2
7 am ____________________________________________
4 - 5:30 pm CRYSTALLIZE IT!
Art Studio 2
Learn how to hot-fix Swarovski crystals on your Canyon
Ranch T-shirt with artist Terri Caminker. Bring your T-shirt
and join the fun. Limit 12. Sign up: Ext. 4338
STUDIO ART CERAMIC EXPRESSIONS
Art Studio 1
Explore the creative process of kiln-fired ceramic arts with
artist Charity Whiting. In this two-part class, create a
unique, food-safe vessel of your choice using porcelain clay.
8 am ____________________________________________
9 am ____________________________________________
Sanctuary
10 am ____________________________________________
open 12-STEP RECOVERY MEETING
Cactus Room
Hosted by the local community, this meeting welcomes
members of all 12-step fellowships, their families, and
those who are just curious about the spiritual principles
of recovery.
11 am ____________________________________________
5 pm
meditation *
Noon ____________________________________________
5:10 pm
TRX® Demo
Gym 3
Take your workout to the next level. Suspension Training
leverages gravity and your bodyweight. Learn exercises that
build power, strength, flexibility, balance and mobility.
1 pm ____________________________________________
Evening
2 pm ____________________________________________
5:30 - Trattoria Locale
Double U Café
7:30 pmKick back and savor Mediterranean cuisine made with
authentic, locally sourced ingredients. Fresh and flavorful!
6 - 7:30 pm mini-concert
FRANK ROSS DUO
3 pm ____________________________________________
Clubhouse Living Room
6 - 10 pm 88TH ACADEMY AWARDS NIGHT Clubhouse Media Room
Enjoy snacks and drinks as you join us for a fun-filled Oscar
party. Pick up a ballot from Guest Services to cast your vote
before the excitement begins. A prize will be awarded to
the person with the most correct picks. Submit your ballot
by 6 pm to participate in the contest.
4 pm ____________________________________________
SLOW FLOW YOGA * Yoga Studio
Making the Most of Massage
Cactus Room
Learn the benefits and applications of massage, and get
great suggestions for how to gain the most from your
massage treatments at Canyon Ranch.
6 pm ____________________________________________
7 pm
8 pm
5 pm ____________________________________________
7 pm ____________________________________________
BINGO
Pavilion
Join in the fun with a rousing game of bingo and snacks.
Win Canyon Ranch prizes!
8 pm ____________________________________________
9 pm ____________________________________________
5
Please note, scheduled activities are subject to change.
monday february 29, 2016
✍ Nurture Your Creative Self
Morning
7 am
morning walkS * 10 am
(cont’d)
Meet in Spa Lobby
Captain’s Table:
Program Advising
Main Dining Room
Chat with one of our expert Program Advisors over
breakfast and learn great tips on how to make the most of
your stay.
7 - 9 am
7 - 11 am
PHOTOGRAPHY HIKE
Meet in Spa Lobby
Learn how to take memorable nature photos. A camera and
a CD of your images will be provided. Limit 8. Fee: $105. See
Outdoor Sports Activity Board or call Ext. 4355
7:15 - 11:15 am
hike: finger rock
Meet in Spa Lobby
7:15 am - 12:15 pm
hike: milagrosa Loop
Meet in Spa Lobby
7:30 - 10:30 am
Watercolors in
the plein air tradition
Meet in Spa Lobby
Join an outdoor painting expedition to special locations
around Canyon Ranch. See a demonstration by artist Jay
Williams, then create your own colorful memories. Limit 6.
Fee: $105. Sign up: Outdoor Sports Activity Board.
7:45 - 11:45 am
hike: phoneline
Meet in Spa Lobby
8 am
TENNIS: INTERMEDIATE
TO ADVANCED CLINIC Fee: $85. Sign up: Spa Activity Board.
10 -
11:30 am
BOOT CAMP GOLF
WORKOUT (novice)
Golf Performance Center
Learn the basics from our experts – grip, posture and one
super-cool basics swing drill – over and over. There’s no
better way to get your game underway. Limit 6. Fee: $85.
Sign up: Ext. 4338
✍Sunset Silk Scarves
Art Studio 1
With the help of artist Margery Langner, use saturated
tissue paper to color a silk scarf. Limit 6. Sign up: Ext. 4338
11 am
trx & flex® II/III Limit 11
Gym 3
wallyball II/III Racquet Ct. 1
ZUMBA® *
Gym 1
CMEPEAK PERFORMANCE
Catalina Room
Everyone has life arenas needing improvement. Stephen
Brewer, MD, Canyon Ranch in Tucson Medical Director, will
discuss how to achieve your peak performance.
THE PATH TO SELF-LOVE
Cactus Room
Spiritual Wellness Director Stephanie Ludwig, PhD, MDiv,
will explore ways to overcome the barriers and nurture a
truly loving relationship with yourself.
Afternoon
Noon
hiit it! (30 min) III Limit 18
Gym 1
Enjoy GRILLED LOBSTER & CITRUS SNAP PEA SALAD, soup,
salad and dessert and watch our demo chef prepare
the entrée.
Tennis Courts
8:30 am
centering meditation (20 min) * Sanctuary
Energize Your Soles®:
fitness for your Feet® (20 min) * Limit 30
Gym 1
Intro to Indoor
Cycling (20 min) I Limit 23
SEVEN STEPS TO JUMP
START YOUR GENEALOGY
Catalina Room
Find out how to create your family tree, with Genevieve
Leavitt, MA, with an emphasis on web-based resources.
better footwear:
the road to happy feet
Spa Lobby
Canyon Ranch footwear expert Cindi Binder will show you
how to select the right athletic shoes, and how to correct
alignment and relieve foot pain using orthotics.
AERIAL PILATES CLINIC
Gym 3
Experience a playful Pilates session using a fabric hammock
suspended from the ceiling and perform creative variations
of Reformer and mat exercises. Limit 5. Fee: $85.
Sign up: Ext. 4338
1 pm
9 am
Chair Yoga I Limit 20
Yoga Studio
indoor cycling * Limit 23
pilates circuit class * Limit 20
Gym 3
Cardio & Weight Gym
VIPR ATHLETIC II/III Gym 1
CARDIO TENNIS CLINIC
Tennis Courts
Enjoy a heart-pumping cardio tennis workout to music.
Fee: $85. Sign up: Spa Activity Board.
Pickleball Intro Clinic
Tennis Courts
Learn the basic skills of this highly popular game from our
tennis pros. Fee: $85. Sign up: Spa Activity Board.
10 am
bosu 3d xtreme III CARDIO CIRCUIT ll Limit 20
H2O Power * Men’s stretch *
muscle max II/III Women’s Stretch *
1 - 3 pm
Climbing for Fitness
Meet in Spa Lobby
Climb our rock wall for a great workout that uses every
major muscle group. Limit 8. Fee: $150. Sign up: Outdoor
Sports Activity Board or call Ext. 4355
Gym 1
Cardio & Weight Gym
T-Pool
Gym 2
Gym 3
Yoga Studio
2 pm
afternoon walk *
Meet in Spa Lobby
boxer’s workout III Limit 12
Gym 3
long & lean barre workout * Limit 25 Yoga Studio
muscle relief: roll with it! * Gym 2
rockin’ retro I/II Gym 1
6
2 pm
(cont’d)
GOLF CLINIC: Bunkers
Learn how to get out of the bunker every time. Limit 4.
OPTIMAL WELLNESS
THROUGH HEALING TOUCH
Cactus Room
Sue Kagel, RN, Canyon Ranch Healing Touch practitioner,
will discuss how you can balance your energy in body, mind
and spirit to bring you to a higher level of wellness.
7 pm
2 - 3:30 pm Kumihimo
Art Studio 2
Learn the intriguing, ancient art of Japanese braiding and
make a necklace, bracelet or key chain with the help of
artist Terri Caminker. Limit 12. Sign up: Ext. 4338
7-
8:30 pm
2 - 4 pm
HANDS-ON COOKING CLASS Demo Kitchen
THE CHICKEN & FISH SOLUTION. Master these two kitchen
icons once and for all! Fee: $155. Sign up: Ext. 4338
8 pm
3 pm
Aqua zumba® * Limit 20
T-Pool
freeform fusion II/III Limit 15
Gym 3
power flow II/III Yoga Studio
TRX RIP TRAINING CLINIC *
Gym 1
Using the TRX® Rip® Trainer, work your muscles in different
planes of motion to enhance core stability, strength and
rotational force. Limit 6. Fee: $85. Sign up: Ext. 4338
CMEA “SHOCKING” APPROACH
TO TREATING ACHES & PAINS
Catalina Room
Maria DelliVeneri, MS, ATC, will introduce you to Canyon
Ranch Shockwave and Laser Therapy.
3:45 - 6:30 pm
✍MEDITATION IN PATTERNS
Art Studio 1
Discover the meditative power of pattern making. Led
by Canyon Ranch artist Carolyn Robles, create your own
designs on smooth river stones. Limit 8. Sign up: Ext. 4338
FACE TO FACE:
THE LATEST TRENDS IN DERMATOLOGY Catalina Room
Looking for healthier, more youthful skin? Gerald Goldberg,
MD, internationally recognized expert in laser medicine, will
tell you about the newest treatments for skin rejuvenation.
Discover dermatologic ways to turn back the clock on sun
damage and aging.
My Schedule
monday february 29, 2016
bike ride: saguaro sunglow
Meet in Spa Lobby
6 am ____________________________________________
4 pm
Aerial yoga skills (60 min) II/III Limit 11
Gym 3
belly dance *
Gym 1
STRETCH & RELAXation *
Gym 2
Skin Care 101
Spa Lobby
Aesthetician Rene Clark from our Skin Care department will
discuss the basics and principles of skin care.
7 am ____________________________________________
8 am ____________________________________________
9 am ____________________________________________
10 am ____________________________________________
4:30 - 6 pm DRAWING & SKETCHING
Art Studio 1
Professional artist Carolyn Robles will share skills to draw
from reference or from life. Limit 8. Sign up: Ext. 4338
11 am ____________________________________________
Noon ____________________________________________
5 pm
Cactus Room
of recovery.
1 pm ____________________________________________
2 pm ____________________________________________
5:10 pm CMEMetabolism Makeover
Catalina Room
What speed is your metabolism? How many calories do
you need? How many do you burn in exercise? Join Andres
Valenzuela, MS, RDN, and learn how our nutrition and
metabolism experts use state-of-the-art equipment to
answer your questions.
3 pm ____________________________________________
4 pm ____________________________________________
5 pm ____________________________________________
Evening
6 pm ____________________________________________
Double U Café
7 pm ____________________________________________
8 pm ____________________________________________
9 pm ____________________________________________
7
tuesday march 1, 2016
Morning
7 am
morning walks * sunrise yoga (90 min) II/III RELEASING BARRIERS
TO SPIRITUAL GROWTH Cactus Room
Join Spiritual Wellness Director Stephanie Ludwig, PhD,
MDiv, and learn how letting go of control, fear, resentment
and other barriers creates space for peace and harmony.
Pilates Reformer Clinic: beginning Pilates Studio
Increase body awareness as you focus on breathing,
alignment, stabilization of the upper and lower body and
lengthening the spine. Limit 5. Fee: $85. Sign up: Ext. 4338
10 am
(cont’d)
Meet in Spa Lobby
T-Pool Ramada
7 - 9:30 am bike ride: sabino canyon
Meet in Spa Lobby
7 - 11 am
hike: blackett’s
Meet in Spa Lobby
7:15 am - noon
hike: lime kiln
Meet in Spa Lobby
7:15 am - 12:15 pm
hike: pima canyon
Meet in Spa Lobby
10 - 11:30 am
TO ADVANCED CLINIC Tennis Courts
rebound Jump boots Clinic II/III Racquetball Courts
With springs on your feet, enjoy an amazing cardio workout.
8 am
8 am - Arizona-Sonora Desert Museum Meet in Spa Lobby
1:30 pmEnjoy a scenic excursion to this world-renowned natural
history museum, zoo and botanical garden with a Canyon
Ranch staff naturalist. Limit 8. Fee: $195. Sign up: Ext. 4355
abs express (20 min) *
8:30 am - 1 pm
bike ride: chaparral off-road
Meet in Spa Lobby
✍watercolor basics
Art Studio 1
Jay Williams teaches basic watercolor techniques. Paint a sunset
or desert scene to take home. Limit 8. Sign up: Ext. 4338
11 am
aqua shape I Limit 15
Aquatic Center
cardio combat III
Gym 1
intro to ayurvedic yoga (60 min) I
Yoga Studio
Aerial Hammock Yoga Clinic
Gym 3
Using a fabric hammock suspended from the ceiling, work
on your core strength in standing poses and inversions.
Aerial Yoga Skills class is recommended. Please see a Program
Advisor for restrictions. Limit 5. Fee: $85. Sign up: Ext. 4338
CMEPUTTING THE PAUSE ON MENOPAUSE
Catalina Room
Meet Canyon Ranch physician Diane Downing, MD, and
explore your options in the transition into menopause.
7:30 - Bird Walk
Meet in Spa Lobby
9:30 amEnjoy a bird-watching stroll around the Ranch and
neighboring horse farm. Binoculars provided. Limit 8.
Sign up: Outdoor Sports Activity Board or Ext. 4355
8:30 am
Afternoon
Noon
Enjoy GREEN CHILI CHICKEN TACOS, soup, salad and dessert
and watch our demo chef prepare the entrée.
CAPTAIN’S TABLE: Celebrating milestone
events at canyon ranch
Main Dining Room
Learn from our group planning expert the added benefits
of celebrating life milestones at Canyon Ranch.
Gym 2
9 am
Indoor Cycling * Limit 23
Cardio & Weight Gym
Gym 3
World Beat * Gym 1
yoga foundations 2 II
Yoga Studio
Tennis Courts
Join us for a heart-pumping cardio tennis workout to music.
Fee: $85. Sign up: Spa Activity Board
Spirit Lodge Part 1
Health & Healing Reception
A spiritual wellness provider will introduce you to the
Spirit Lodge experience. Required for participants in the
Wednesday evening Spirit Lodge. (Fee for Spirit Lodge Part
II: $390.) For more information, call Ext. 4338
breathing *
Yoga Studio
CMEWAKE-UP CALL: SLEEP FOR GOOD HEALTH Catalina Room
Join Director of Sleep Medicine Param Dedhia, MD, to learn
about the importance of restorative sleep.
CMEMetabolic Exercise Assessment
Spa Lobby
Canyon Ranch exercise physiologist Eric Alikpala, MA, will
demonstrate our portable metabolic analyzer.
MEMBERSHIP & REAL ESTATE Cactus Room
Meet Mike Monroe and learn how to become a Canyon
Ranch Member, or explore Ranch home ownership.
1 pm
1 - 2:30 pm Aerial Adventure: Zipline
Limit 8. Fee: $105. Sign up: Outdoor Sports Activity Board.
HEALING TOUCH FOR SELF-CARE
Sanctuary
Experience take-home practices for self-care, under the
guidance of a certified healing touch practitioner/holistic
nurse. Limit 8. Fee: $130. Sign up: Ext. 4438
10 am
CARDIO CIRCUIT ll Limit 20
Cardio & Weight Gym
drumming circle * Gym 1
fitness first l
Gym 3
H2O Power * T-Pool
Men’s Stretch *
Gym 2
GOLF CLINIC: CHIPPING
Learn to chip the ball consistently to within one-putt range.
2 pm
afternoon walk *
INTRO TO WALLYBALL I Sign up: Spa Activity Board
let’s dance * 8
Meet in Spa Lobby
Racquet Ct. 1
Gym 1
2 pm
Stretch *
Gym 2
trx® & flex II/III Limit 11
Gym 3
(cont’d)
yoga naturally I/II T-Pool Ramada
Pilates Reformer Clinic:
Intermediate/Advanced
Pilates Studio
This invigorating workout focuses on enhancing core
strength and lengthening muscles. Prior Pilates Reformer
experience is required. Limit 5. Fee: $85. Sign up: Ext. 4338
7 pm CMEMOVEMENT AS MEDICINE
Cactus Room
Athletic trainer Maria DelliVeneri, MS, ATC, will explore
ways movement can help improve low back pain,
hypertension, depression, fatigue and more. Take home
tips to help your body heal itself.
WATCH & LEARN: chocolate TRUFFLES Demo Kitchen
A Canyon Ranch culinary professional will show you how to
create your own chocolate truffle masterpieces at home.
✍
7 - 9 pm
POSH PAINTING: ACRYLIC
Art Studio 1
Create an acrylic painting under the guidance of artist
Carolyn Robles. Limit 8. Fee: $105. Sign up: Ext. 4338
2 - 3:30 pm knotted treasures
Art Studio 2
With artist Terri Caminker, make a stunning necklace, using
the art of jewelry knotting. Limit 10. Sign up: Ext 4338
2 - 4 pm
GLUTEN-FREE SNACKS. Boost your energy level and
satisfy your cravings between meals with these simple and
nutritious snacks. Fee: $155. Sign up: Ext. 4338
3 pm
core conditioning II/III Limit 30
posture & balance I Wallyball II/III Wet workout * Limit 20
yin yoga II 3 - 5 pm
7:30 - 9:30 pm
REMARKABILITY: THE KEY TO
BUSINESS & PERSONAL SUCCESS
Catalina Room
The ability you have to be “remarkable” can create positive
change in both your business and personal life. In this
engaging presentation, Bob Shaff, owner of Customers for
Life, will help you learn the attitudes and actions that will
set you and your company apart from others.
BINGO
Pavilion
Win Canyon Ranch prizes!
8 pm
Gym 1
Gym 3
Racquet Ct. 1
T-Pool
Yoga Studio
FINDING MEANING
& PURPOSE IN YOUR WORK
Sanctuary
With Spiritual Wellness Director Stephanie Ludwig, PhD,
MDiv, learn how to nourish a spiritual relationship to your
work. Limit 12. Fee: $155. Sign up: Ext. 4338
4 pm
restorative yoga *
STRETCH & RELAXation *
My Schedule
tuesday march 1, 2016
Yoga Studio
Gym 2
6 am ____________________________________________
4 - 5:30 pm COLLAGED JEWELRY
Art Studio 1
Working with artist Carolyn Robles, create a collage to set
under a glass cabochon. Limit 8. Sign up: Ext. 4338
7 am ____________________________________________
8 am ____________________________________________
4:15 pm
Kitchen Tour
Tour our kitchen and meet the staff members who prepare
our fabulous signature Canyon Ranch cuisine. Sign up:
Ext. 4338. Please dress appropriately. No flip-flops or robes.
9 am ____________________________________________
10 am ____________________________________________
11 am ____________________________________________
5 pm
meditation *
Sanctuary
Cactus Room
those who are just curious.
5:10 pm
Night vision goggle experience Meet in Spa Lobby
Learn to use night vision technology on this night walk into
Sabino Canyon. Limit 6. Fee: $135. Sign up: Ext. 4355
Noon ____________________________________________
1 pm ____________________________________________
2 pm ____________________________________________
3 pm ____________________________________________
BLESSINGS OF GRATITUDE
Catalina Room
Gratitude can be a powerful spiritual practice. Guided by
Senior Spiritual Wellness Provider Julie Haber, MDiv, learn
how to live a life of gratitude and receive its blessings.
4 pm ____________________________________________
5 pm ____________________________________________
6 pm ____________________________________________
Evening
7 pm ____________________________________________
Double U Café
8 pm ____________________________________________
9 pm ____________________________________________
9
wednesday march 2, 2016
Morning
6:30 - 8:30 am8-mile walk III
7 am
morning walks * 10 am
Men’s Stretch *
Gym 2
(cont’d)
FLEXING YOUR SPIRITUAL MUSCLES
Cactus Room
Senior Spiritual Wellness Provider Julie Haber, MDiv, will
show you how to exercise your spiritual strength for a
refreshing “workout.” Learn ways to be spiritually smart
and strong, and take home tips to help you navigate life’s
ups and downs.
BOOT CAMP GOLF
WORKOUT (novice)
super-cool basics swing drill to get your game underway.
Meet in Spa Lobby
Meet in Spa Lobby
7 - 11:45 am hike: bridal wreath
Meet in Spa Lobby
7 am - 12:30 pm
hike: fort lowell
Meet in Spa Lobby
7:15 - 11:15 am
hike: pontatoc overlook
Meet in Spa Lobby
10 - 11:30 amCLAY CONNECTION
Art Studio 1
With the help of artist Carolyn Robles, learn basic sculpting
skills using terra-cotta clay. Limit 8. Sign up: Ext. 4338
7:30 am - SKETCH & PAINT THE
12:30 pm
sonoran desert
Meet in Spa Lobby
Take a short walk, learn new techniques and see the artist’s
work as you sketch and paint at nearby DeGrazia® Gallery
in the Sun. 8-hour cancellation policy. Limit 6. Fee: $105.
Sign up: Outdoor Sports Activity Board or call Ext. 4355
8 am
11 am
Aerial yoga skills (60 min) II/III Limit 11
Gym 3
pilates mat class *
Yoga Studio
stretch *
Gym 2
x-treme outdoor
boot camp (60 min) III Meet in Spa Lobby
ZUMBA® *
Gym 1
CME
DANCING FOR OPTIMAL HEALTH
Catalina Room
Learn about the mind-body connection and movement as
meditation. With Nicola Finley, MD, find out how dancing,
social connections and having fun are important for your
overall health.
Tennis Courts
8 - 10 am
PRIMITIVE FIRE-MAKING
Meet in Spa Lobby
Connect with the primal thrill of creating fire. Limit 6.
Sign up: Outdoor Sports Activity Board or call Ext. 4355
8:15 am
✍
Gym 1
8:30 am
centering meditation *
Sanctuary
11 am - NATIVE AWARENESS
Meet in Spa Lobby
12:30 pmExperience the outdoors as you learn mobile meditation
techniques led by a Canyon Ranch Outdoor Sports expert.
Limit 10. Sign up: Outdoor Sports Activity Board.
Gym 1
9 am
ABOVE & BELOW THE BELT I/II Limit 20
Gym 3
BALLAST BALL BLAST II/III Limit 20 Gym 1
INDOOR CYCLING * Limit 23
long & lean barre workout * Limit 25 Yoga Studio
stride & Strength * Limit 14
Cardio & Weight Gym
PILATES COMBO CLINIC
Pilates Studio
Combine two amazing pieces of Pilates equipment in this
practice that incorporates the Jumpboard for cardio fitness
and the Wunda chair for strength and core stability. Limit 5.
Tennis Courts
Landscape Tour
Meet in Clubhouse Lobby
Learn about desert landscaping practices, plants, design
and more on a tour with a Canyon Ranch landscape expert.
Tennis Courts
9:30 am - noon
Afternoon
Noon
Captain’s Table: Dine with a Doc Main Dining Room
Chat with a Canyon Ranch physician over lunch and learn
about our state-of-the-art medical services.
Demo Kitchen
LUNCH & LEARN
Enjoy LEMON CAPER MAHI, soup, salad and dessert and
watch our demo chef prepare the entrée.
1 pm
tai chi sword *
Yoga Studio
CMECOGNITIVE VITALITY
Catalina Room
Stephen Brewer, MD, Canyon Ranch in Tucson Medical
Director, will address types of cognitive decline, prevention
and treatment options for healthy brain function.
1-
2:30 pm
bike ride: ventana lookout
Meet in Spa Lobby
10 am
Cardio Circuit ll Limit 20
FITNESS FIRST I h2O power * See page 22 for Hiking & Biking level descriptions
1 - 3 pm
Cardio & Weight Gym
Gym 1
Gym 3
T-Pool
10
✍WHIMSICAL PAPER FLOWERS
Art Studio 1
Learn how to make beautiful paper flowers using colorful
paints, papers and glitters. Limit 8. Sign up: Ext. 4338
bike ride: bicycle confidence class
Spa Lobby
Become a safer and more confident cyclist by completing
this unique mix of clinic and road ride. Learn the basics in
a safe, controlled environment and then practice your skills
on the road. Level 1. Sign up: Outdoor Sports Activity Board
1 - 3 pm
(cont’d)
5:10 pm CMEPower Foods for Healthy Women Catalina Room
Join Deborah Straub, MS, RDN, and learn about essential
foods women need for their best health and energy.
SYNCHRONICITY & SPIRITUAL WELLNESS Cactus Room
Gary Schwartz, PhD, Canyon Ranch Director of
Development of Energy Healing, will explore how
synchronicity can enhance your awareness and spiritual
wellness. Limit 10. Fee: $175. Sign up: Ext. 4338
Evening
1 - 4 pm
High Ropes Challenge Course
Meet in Spa Lobby
Two levels and 16 elements make the High Ropes Course an
exciting mental and physical activity. Limit 8. Fee: $230.
5:30 - 7:30 pmMEXICAN FIESTA
Double U Café
Listen to live Mariachi music as you sample the taste of
Mexico with flavorful Fish Tacos, Steak Fajitas or Chicken
Quesadillas, and top it off with classic Flan.
2 pm
afternoon walk *
Meet in Spa Lobby
Gym 3
fit strip * Gym 1
gentle vinyasa I Yoga Studio
movestrong: advanced
strength training III Limit 10 Cardio & Weight Gym
✍
7 pm
feng shui of art & symbols
Cactus Room
The artwork you display on your walls and shelves can
influence your life. Feng shui expert Johndennis Govert will
explore the meaning and influence of symbols in art. Learn
how art and its placement may affect meaning and change
attitudes, behavior or even the outcome of life events.
8 pm
2 - 4 pm
EASY ENTERTAINING. We’ll show you simple, healthy,
quick and make-ahead recipes that will keep you out of the
kitchen and with your guests. Fee: $155. Sign up: Ext. 4338
My Schedule
wednesday MARCH 2, 2016
3 pm
Aqua zumba® * Limit 20
T-Pool
beginning trx® I/II Limit 11
Gym 3
BUFF BOOTY II Gym 1
intermediate yoga II Yoga Studio
Change Your Aura, Change Your Life Catalina Room
Join Canyon Ranch clairvoyant Pat Bruckmann to learn
about auras and chakras and how you can improve your
state of well-being.
6 am ____________________________________________
7 am ____________________________________________
8 am ____________________________________________
9 am ____________________________________________
3 - 5 pm
FORGIVENESS FROM THE HEART
Sanctuary
Are you struggling to let go of past hurt or regret? Spiritual
Wellness Director Stephanie Ludwig, PhD, MDiv, will show
you how to embrace the benefits of learning to forgive
others and yourself. Limit 12. Fee: $155. Sign up: Ext. 4338
4 pm
restorative yoga *
strength basics I Limit 10
Stretch & relaxation * 10 am ____________________________________________
11 am ____________________________________________
Noon ____________________________________________
Yoga Studio
Cardio & Weight Gym
Gym 2
1 pm ____________________________________________
2 pm ____________________________________________
3 pm ____________________________________________
4 - 5:30 pm ROCKIN’ RINGS
Art Studio 2
With the help of artist Terri Caminker, create a trendsetting
ring that reflects your personal style, using leather, metal,
stones and beads. Limit 12. Sign up: Ext. 4338
5 pm
mudra MEDITATION * The Sacred Promise
Catalina Room
Join Gary Schwartz, PhD, author of The G.O.D. Experiments,
for a discussion of his latest research on the amazing role of
spirit in health and everyday life.
4 pm ____________________________________________
5 pm ____________________________________________
Sanctuary
6 pm ____________________________________________
Cactus Room
of recovery.
7 pm ____________________________________________
8 pm ____________________________________________
9 pm ____________________________________________
11
thursday march 3, 2016
Morning
7 am
3- to 5-mile Run
morning walkS * 10 - 11:30 amSCULPTURE STROLL
Meet in Spa Lobby
Stroll
around
the
property
with
artist
Sandra
Knox and
(cont’d)
learn about the sculptures she has created for the Ranch.
Meet in Spa Lobby
Meet in Spa Lobby
11 am
DJ Dance Party II Gym 1
muscle max II/III Gym 3
stretch *
Gym 2
Pilates Reformer Clinic: beginning Pilates Studio
CMEstraight from the heart
Cactus Room
Canyon Ranch physician Param Dedhia, MD, will discuss
risk factors for coronary artery disease.
better footwear:
the road to happy feet
Spa Lobby
Canyon Ranch footwear expert Cindi Binder will show you
how to select the right athletic shoes, and how to correct
alignment and relieve foot pain using orthotics.
7 - 11:15 am hike: mcdougal ridge
Meet in Spa Lobby
7 am - 2 pm hike: upper bear
Meet in Spa Lobby
7:15 - 11 am hike: esperero trail
Meet in Spa Lobby
8 am
8:30 am
centering meditation (20 min) * See page 22 for Hiking & Biking level descriptions
Tennis Courts
Sanctuary
9 am
Gym 3
BUFF BOOTY II Gym 1
Cardio & Weight Gym
yoga foundations 2 II
Yoga Studio
Tennis Courts
OPENING YOUR CREATIVE
ENERGY WITH HEALING TOUCH
Cactus Room
Whether you’re exploring new creative possibilities,
enhancing those you have or working through a creativity
block, Healing Touch can help open your creative flow of
energy. Learn techniques for home use from Sue Kagel, RN,
certified Healing Touch Practitioner, certified Holistic Nurse.
Afternoon
Noon
kettlebell express (30 min) II/III Gym 3
Enjoy a THAI CHICKEN SANDWICH, soup, salad and dessert
and watch our demo chef prepare the entrée.
✍
breathing *
Yoga Studio
CMEEat to Live, Live to Eat
Catalina Room
Discover a balanced approach to eating while enjoying the
foods you love. Learn about healthy weight strategies and
the Canyon Ranch “Clean and Healthy” philosophy with
nutritionist Andres Valenzuela, MS, RDN.
UNDERSTANDING AYURVEDA
Spa Lobby
Join a licensed massage therapist and registered yoga
teacher and learn about Ayurveda, an ancient Indian
healing system for mind, body and spirit.
1 pm
9 - 10:30 am Sunset Silk Scarves
Art Studio 1
With the help of artist Margery Langner, use saturated
tissue paper to transfer color to a silk scarf. Take home your
beautiful art scarf, ready to wear. Limit 6. Sign up: Ext. 4338
10 am
Cardio & Weight Gym
cardio combat lll Gym 1
fitness first l
Gym 3
h2O power * T-Pool
Men’s Stretch *
Gym 2
Women’s Stretch *
Yoga Studio
THE SPIRITUAL CONNECTION
TO VITALITY & HAPPINESS
Catalina Room
True vitality is more than a matter of physical health, and
happiness can often seem elusive. Senior Spiritual Wellness
Provider Julie Haber, MDiv, will show you ways to increase
your vitality and happiness at any stage of life.
The Soul of Communication
& Decision Making
With Senior Spiritual Wellness Provider Julie Haber, MDiv,
discover spiritual tools that will transform the way you
communicate and make decisions. Limit 12. Fee: $155.
Sign up: Ext. 4338
Climbing for Fitness
Meet in Spa Lobby
Climb our rock wall for a great workout that uses every
major muscle group. Limit 8. Fee: $150. Sign up: Outdoor
1 - 3 pm
2 pm
afternoon walk *
INTRO TO WALLYBALL I Sign up: Spa Activity Board
on the ball *
YOGA for a healthy back I Zumba® * ✍
10 - WRIST CANDY
Art Studio 2
11:30 amCreate a trendy leather wrap bracelet from a spectacular
selection of beads and leather with the help of artist Terri
Caminker. Limit 10. Sign up: Ext. 4338
12
Meet in Spa Lobby
Gym 3
Racquet Ct. 1
Gym 2
Yoga Studio
Gym 1
Evening
ASTROLOGY: BEYOND THE BASICS
Cactus Room
Your astrological chart is a mandala that reveals both life
purpose and personal synchronicity. Join Canyon Ranch
astrologer Johndennis Govert, as he reveals what popular
horoscopes don’t tell you.
2 pm
(cont’d)
Double U Café
TECHNOLOGY, BEAUTY & YOU
Spa Lobby
Join a Canyon Ranch skin care expert and hear about all
the latest devices and technologies used in our skin care
services. Learn about the benefits of each, and which
would work best for you.
FLOATING MEDITATION
Aquatic Center
Lie by the pool or float weightlessly to relaxing music.
Spiritual wellness provider Pamela Dintaman, MDiv, BCC,
will lead you through guided imagery to promote insight
and healing. Limit 6. Sign up: Ext. 4338
7 pm
✍
2-
ARTISTIC SPIRIT ANIMAL
Art Studio 1
3:30 pmFind inspiration and connection through spirit animals. In
this special feature class you will create a meaningful work
of art combining animal symbolism and pattern. Limit 8.
Sign up: Ext. 4338
2 - 4 pm
HANDS-ON COOKiNG CLASS Demo Kitchen
QUICK FIX. We’ll show you easy, tasty meals that you can
make at home in minutes. Fee: $155. Sign up: Ext. 4338
8 pm
3 pm
DESERT DRUMMING * Limit 22
Gym 3
pilates magic circle *
Gym 2
power flow II/III Yoga Studio
VIPR ATHLETIC II/III Gym 1
Wet workout * Limit 20
T-Pool
ASK A PSYCHIC
Catalina Room
Learn what it means to be psychic, or intuitive, and bring
lots of questions for this open forum with Canyon Ranch
psychic Lesley Lupo.
CMENature’s Healing Remedies
Cactus Room
Carol Revak, NMD, will introduce you to the healing world
of Western herbs that can be found in nature, on the
shelves of health food stores, or in your own backyard.
3 - 6 pm
LIVING WITH CONSCIOUS INTENTION
Catalina Room
You learn, love, experience life, and create great memories
through conscious intention. Hawkeye Richardson,
executive director of an educational nonprofit, will show
you how to have more quality, face-to-face interactions,
and how to live life with joy and fulfillment.
My Schedule
thursday march 3, 2016
6 am ____________________________________________
photo walk
Meet in Spa Lobby
Learn how to photograph nature on this photo walk around
the Ranch. A camera and a CD of your images will be
provided. Limit 8. Fee: $105. Sign up: Outdoor Sports Activity
Board or Ext. 4355
7 am ____________________________________________
8 am ____________________________________________
9 am ____________________________________________
3:15 pm
Wow Your Brows
Spa Lobby
A Canyon Ranch beauty professional will teach you how to
tweeze and shape your brows to create the perfect look.
10 am ____________________________________________
11 am ____________________________________________
4 pm
intro to ayurvedic yoga (60 min) I
Yoga Studio
Stretch & Relaxation *
Gym 2
Noon ____________________________________________
1 pm ____________________________________________
5 pm
Cactus Room
of recovery.
2 pm ____________________________________________
3 pm ____________________________________________
4 pm ____________________________________________
5:10 pm CMEOsteoporosis & Exercise
Catalina Room
Exercise physiologist Lorey Pro, MS, will discuss ways to
modify your exercise program to optimize bone health.
5 pm ____________________________________________
6 pm ____________________________________________
7 pm ____________________________________________
8 pm ____________________________________________
9 pm ____________________________________________
13
friday MARCH 4, 2016
Morning
7 ammorning walkS * 11 am
ayurvedic yoga (60 min) II Yoga Studio
rockin’ retro I/II
Gym 1
trx® & flex II/III Limit 11
Gym 3
THE SOULFUL PALETTE: CONNECTING
CREATIVE ARTS & SPIRITUALITY
Cactus Room
Join Pamela Dintaman MDiv, BCC, and discover how
engaging in creativity can connect you with your
spirituality and help you express your deepest self.
SCIENCE & NEAR-DEATH EXPERIENCES Catalina Room
Does science support claims of near-death experiences?
Gary Schwartz, PhD, author of The G.O.D. Experiments,
and Canyon Ranch psychic Lesley Lupo, who had such an
experience, will discuss this fascinating topic.
Meet in Spa Lobby
Captain’s Table:
Program Advising
Main Dining Room
Chat with one of our Program Advisors over breakfast and
learn great tips on how to make the most of your stay.
7 - 9 am
7 - 11 am
PHOTOGRAPHY HIKE
Meet in Spa Lobby
Learn how to take memorable nature photos. A camera and
a CD of your images will be provided. Limit 8. Fee: $105. See
Outdoor Sports Activity Board or call Ext. 4355
7 am - 1:30 pm
hike: wasson peak
Meet in Spa Lobby
7:15 - 11:45 am
hike: mission view
Meet in Spa Lobby
7:15 am - 12:15 pm
hike: brown mountain
Meet in Spa Lobby
✍
Afternoon
Gym 1
Demo Kitchen
LUNCH & LEARN Enjoy CRAB CAKES, soup, salad and dessert and watch our
demo chef prepare the entrée.
Noon
TO ADVANCED CLINIC Tennis Courts
rebound Jump boots Clinic II/III Racquetball Courts
With springs on your feet, enjoy an amazing cardio workout.
8 am
12:30 pm
Sanctuary
9 am
Cardio & Weight Gym
Gym 3
YOGA for balance I Yoga Studio
ZUMBA® *
Gym 1
Tennis Courts
Fee: $85. Sign up: Spa Activity Board
Tennis Courts
1 - 2:30 pm Aerial Adventure: Zipline
Limit 8. Fee: $105. Sign up: Outdoor Sports Activity Board.
1 - 2:50 pm Awakening the Power Within
Cactus Room
Enhance your personal energy awareness with Gary
Schwartz, PhD, Director of Development of Energy Healing
at Canyon Ranch. Limit 10. Fee: $175. Sign up: Ext. 4338
Brain Health: Novelty,
Creativity & Longevity
Health & Healing Reception
In this experiential workshop led by Karen McIntyre, MSW,
LCSW, learn how creativity promotes brain health at all
ages. Limit 15. Fee: $155. Sign up: Ext. 4338
1 - 3 pm
10 am
Cardio & Weight Gym
Gym 1
H2O Power * T-Pool
Men’s Stretch *
Gym 2
suspension yoga III Limit 11
Gym 3
BOOT CAMP GOLF
WORKOUT (novice)
super-cool basics swing drill to get your game underway.
10 - 11:30 amDON’T WORRY, BEAD HAPPY
Art Studio 2
Make a unique bracelet using gem, pearl and crystal beads,
with artist Shirley Loose. Limit 12. Sign up: Ext. 4338
bike ride: ranch byroads
Meet in Spa Lobby
1 pm
TAI CHI *
Yoga Studio
Learn How to Focus your IntentionCatalina Room
With Canyon Ranch psychic Lesley Lupo, learn how to
move a crystal pendulum by simply focusing your gaze.
Pilates for Strength,
Flexibility & Balance
Pilates Studio
Do you want a stronger, leaner, more limber body? A
certified Pilates teacher will discuss the benefits of Pilates
and how you can achieve enhanced body balance.
8 am - noon bike ride: saguaro spin
Meet in Spa Lobby
8:30 am
intro to indoor
cycling (20 min) I Limit 23
1 - 4 pm
MAKE A PRIMITIVE STONE KNIFE
Meet in Spa Lobby
Construct a basic knife using a stone flake and yucca string
that you’ll create yourself. Limit 8. Sign up: Outdoor Sports
Activity Board or call Ext. 4355
1:30 - 4 pm Equine Inspirations
Meet in Clubhouse Lobby
Learn to enhance your intuition through groundwork
with horses. This hands-on workshop, designed by horse
whisperer Allan Hamilton, MD, involves no horseback
riding and requires no experience with horses. 2½ hours
including travel. Limit 8. Fee: $250. Sign up: Ext. 4338
14
2 pm
afternoon walk *
Meet in Spa Lobby
Gym 3
let’s dance * Gym 1
movestrong: advanced
strength training III Limit 10 Cardio & Weight Gym
Stretch *
Gym 2
Terrarium Expressions
Art Studio 1
Artist Susan Luedtke will guide you in creating a beautiful
3½-inch desert terrarium. Limit 8. Sign up: Ext. 4338
2-
3:30 pm
2 - 4 pm
5 pm
meditation *
Sanctuary
Cactus Room
those who are just curious.
5:10 pm
Evening
5:30 - Le bistro
Double U Café
7:30 pmSavor French Onion Soup, Salad Niçoise, Chicken Coq au
Vin and other delectable Gallic fare.
✍FUN WITH FREE VERSE
Art Studio 2
With the help of poet Eli Langner, create delightful verse
while being in the moment. You’ll use movable words that
make creating easy and fun! Limit 12. Sign up: Ext. 4338
BRUCE STOLLER, piano.
HANDS-ON COOKING CLASS
Demo Kitchen
BARBECUE U. Learn all the secrets of great grilling,
including great marinades. Fee: $155. Sign up: Ext. 4338
7 pm CMEPROBIOTIC POWERHOUSES
Cactus Room
Fermented foods contain beneficial bacteria known as
probiotics. Kasey Brixius, MS, RDN, will discuss their health
benefits and how to incorporate them into your diet.
3 pm
intermediate YOGA II Yoga Studio
pilates mat class *
Gym 1
Wet workout * Limit 20
T-Pool
REALIZING YOUR POTENTIAL
THROUGH NUMEROLOGY
Catalina Room
Join Canyon Ranch numerologist Talese Heckler, and learn
how numerology may help you chart a course when life
feels out of control.
2039: AN AUTHOR’S VIEW OF OUR FUTURE Spa Lobby
Join in discussion with Martin Shapiro, author of 2039 – a
novel about a couple trying to escape to Canada to seek
medical treatment denied by the U.S. health system at that
time. Shapiro will explore the future of Social Security, the
national debt, and other troubling issues of today.
3 - 5 pm
3:15 pm
✍
It’s Not just a diary
Catalina Room
CMEExamine the health benefits of journaling with life
management therapist/coach Katy Childress, MC, LPC.
7:30 - 9:30 pm
Night vision goggle experience Meet in Spa Lobby
Learn to use night vision technology on this night walk
into Sabino Canyon. Limit 6. Fee: $135. Sign up: Ext. 4355
8 pm
BINGO
Pavilion
My Schedule
friday MARCH 4, 2016
6 am ____________________________________________
7 am ____________________________________________
8 am ____________________________________________
SPIRITUAL WHOLENESS & JOY AFTER 50 Health & Healing
Guided by spiritual wellness provider Pamela Dintaman,
MDiv, BCC, learn how to approach the second part of life
spiritually, moving toward purpose, authenticity and joy.
9 am ____________________________________________
10 am ____________________________________________
11 am ____________________________________________
Watsu Demo
Aquatic Center
Observe this relaxing and therapeutic aqua treatment.
Noon ____________________________________________
1 pm ____________________________________________
4 pm
Gym 1
strength basics I Limit 10
Cardio & Weight Gym
Stretch & relaxation * Gym 2
Aerial Hammock Yoga Clinic
Gym 3
Using a fabric hammock suspended from the ceiling, work
on your core strength in standing poses and inversions.
Aerial Yoga Skills class is recommended. Please see a Program
Advisor for restrictions. Limit 5. Fee: $85. Sign up: Ext. 4338
2 pm ____________________________________________
3 pm ____________________________________________
4 pm ____________________________________________
5 pm ____________________________________________
6 pm ____________________________________________
7 pm ____________________________________________
✍
4-
FREEFORM MANDALA DRAWING
Art Studio 2
5:30 pmCreate a beautiful mandala with the help of artist Eli
Langner. Limit 12. Sign up: Ext. 4338
8 pm ____________________________________________
9 pm ____________________________________________
15
saturday MARCH 5, 2016
Morning
6:30 - 8:30 am8-mile walk III
7 am
morning walks *
Afternoon
Noon
abs express (20 min) * Gym 2
LUNCH & LEARN
Demo Kitchen
Enjoy GRILLED STEAK FAJITAS, soup, salad and dessert and
watch our demo chef prepare the entrée.
CAPTAIN’S TABLE: Celebrating milestone
events at canyon ranch
Main Dining Room
Give yourself and the ones you love the gift of health. Learn
from our group planning expert the added benefits of
celebrating life milestones at Canyon Ranch.
Meet in Spa Lobby
Meet in Spa Lobby
7 - 11:45 am hike: rock springs
Meet in Spa Lobby
7 am - noon hike: esperero
Meet in Spa Lobby
7:15 - 11:15 am
hike: ventana trail
Meet in Spa Lobby
The sixth sense:
Harnessing your Intuition
Catalina Room
Are we guided by energy around us? Join Canyon Ranch
clairvoyant Pat Bruckmann for a discussion on how to
access the unlimited knowledge the universe has to offer.
1 pm
7:30 - Bird Walk
Meet in Spa Lobby
9:30 amEnjoy a bird-watching stroll around the Ranch and
neighboring horse farm. Binoculars provided. Limit 8.
1 - 3 pm
Creating Sacred space
In this hectic world, having a sanctuary is essential. Join
Senior Spiritual Wellness Provider Julie Haber, MDiv, and
learn how to live a life of greater alignment by creating an
external place of inspiration and an internal place of peace.
7:30 am - SKETCH & PAINT THE
12:30 pm
sonoran desert
Meet in Spa Lobby
Take a short walk, learn new techniques and see the
artist’s work as you sketch and paint at nearby DeGrazia®
Gallery in the Sun. No art experience necessary. 8-hour
cancellation policy. Limit 6. Fee: $105. Sign up: Outdoor
8:30 am
1 - 4 pm
High Ropes Challenge Course
Meet in Spa Lobby
Two levels and 16 elements make the High Ropes Course an
exciting mental and physical activity. Limit 8. Fee: $230.
Sanctuary
Gym 1
1:30 pm
MEMBERSHIP & REAL ESTATE Spa Lobby
Committed to healthy living? Meet Kay Quatraro and learn
how to become a Canyon Ranch Member. You’ll receive
special benefits, big savings and additional promotions
exclusively for Members – or explore Ranch home
ownership and learn how to make the Canyon Ranch
address yours.
9 am
Gym 3
gentle vinyasa I Yoga Studio
Cardio & Weight Gym
WORLD BEAT *
Gym 1
10 am
Cardio & Weight Gym
drumming circle *
Gym 1
H2O Power * T-Pool
Men’s Stretch * Gym 2
GOLF CLINIC: PITCHING Golf Performance Center
Explore the fundamentals of successful pitching and learn
how to fly the ball over obstacles with confidence.
2 pm
afternoon walk *
Meet in Spa Lobby
chair yoga I Limit 20
Yoga Studio
Gym 3
ZUMBA® *
Gym 1
Pilates Reformer
Clinic: beginning
Pilates Studio
✍
10 - PAINT YOUR OWN Ceramic Tile
Art Studio 1
11:30 amCreate a beautiful hand-painted tile with the help of artist
Petra Gronenberg. Limit 8. Sign up: Ext. 4338
11 am
bosu 3d xtreme III Gym 1
power flow (75 min) II Yoga Studio
Stretch *
Gym 2
CMEKEEP YOUR JOINTS HEALTHY
Catalina Room
Hear about the latest research on self-help for painful joints.
Canyon Ranch exercise physiologist Patrick Sims, MS, will
clarify the difference between hurt and harm, and show
you how to escape the pain cycle.
2 - 4 pm
16
BREAKFAST EXPRESS. Learn how to make easy, healthy and
quick meals to eat on the run. The most important meal of
the day just got a whole lot easier. Fee: $155.
Sign up: Ext. 4338
3 pm
posture & balance I rock your flow II VIPR ATHLETIC II/III WAllyball II/III Wet workout * Limit 20
4 pm
indoor CYCLING * Limit 23
restorative yoga *
Stretch & relaxation * 5 pm
mudra MEDITATION * My Schedule
Gym 3
Yoga Studio
Gym 1
Racquet Ct. 1
T-Pool
saturday MARCH 5, 2016
6 am ____________________________________________
Yoga Studio
Gym 2
7 am ____________________________________________
Sanctuary
Cactus Room
Hosted by the local community with a guest speaker, this
meeting welcomes members of all 12-step fellowships, their
families, and those who are just curious about the spiritual
principles of recovery.
5:10 pm
8 am ____________________________________________
9 am ____________________________________________
Stress, Healing
& Spiritual Awakening
Catalina Room
Join spiritual wellness provider Pamela Dintaman, MDiv,
BCC, and learn how the spiritual journey can help you to
take the next step in transforming your life.
10 am ____________________________________________
Evening
11 am ____________________________________________
Double U Café
Noon ____________________________________________
JACK HOWE TRIO
1 pm ____________________________________________
7 pm
yoga for a good night’s sleep *
Yoga Studio
creative photography
Cactus Room
Find out how to see nature with a photographer’s eye.
Learn new techniques as an Outdoor Sports photography
guide demonstrates ways to create stunning images of the
Sonoran Desert.
7 - 9 pm
8 pm
2 pm ____________________________________________
3 pm ____________________________________________
Movie Night
Clubhouse Media Room
The New World (2005), starring Colin Farrell, Q’orianka
Kilcher and Christopher Plummer. The story of the English
exploration of Virginia, and of the changing world and
loves of Pocahontas. Snacks and drinks provided.
4 pm ____________________________________________
YOU MAKE HEALTHY DREAMS COME TRUE C
atalina Room
Meet Maggie King, Canyon Ranch Institute® Strategic
Operations Manager, and hear how your guest experience
at Canyon Ranch helps inspire people in low-income
communities nationwide to make healthy changes in their
lives and their communities.
5 pm ____________________________________________
6 pm ____________________________________________
7 pm ____________________________________________
8 pm ____________________________________________
9 pm ____________________________________________
17
find
YOUR LEVEL
We encourage you to get fit and have fun! When choosing
a class, please be mindful of your fitness level. Although you
may be an avid runner, keep in mind that your flexibility may
be at a different level. We want you to enjoy your stay and
find classes that suit your needs. If you have any questions
about a class, ask the instructor or call Fitness at Ext. 4356.
We offer classes in six categories:
Aquatic • Cardio • dance • Flexibility
• Mind-body • Strength
Within these categories are four fitness levels:
I (Beginner) • II (Intermediate) • III (Advanced)
* (All Levels)
A complete and well-balanced program will ideally include a
combination of cardio, strength and flexibility.
Beginner: All Levels, Level I, Level I/II
Cardio – New or returning to a cardiovascular program/
occasional walking, 15-20 minutes. Low to moderate intensity
Strength – New or returning to a strength program/no formal
or specific weight-training program
Flexibility – New or returning to a flexibility program
Yoga – New or returning to a yoga practice
INTERMEDIATE: Level II, Level II/III
Cardio – Current program consisting of 30 to 40 minutes of
cardiovascular work 3 to 4 times a week. Moderate intensity.
Strength – Current program including push-ups, squats, lunges
REMINDERS:
• All fitness classes are 45 minutes unless otherwise noted.
• F or your safety, no admittance later than 5 minutes after
the hour.
• P ace yourself – choose classes appropriate to your
fitness level.
•A
s a courtesy, please avoid wearing perfume and cologne
in the gyms.
•W
e advise the use of aqua socks or athletic socks in
the pool.
•C
ell phone use is permitted only in your room, on your
patio, under the Gazebo in front of the Ranch Store,
outside the Spa between Gyms 2 and 3, and in the phone
booths in the Clubhouse.
Flexibility – Currently stretching on a regular basis at the
beginning or end of a workout
Yoga – At least 6 months of practicing once a week,
comfortable doing a Sun Salutation
ADVANCED: No limitations, Level II/III, Level III
Cardio – Current program consisting of 40+ minutes of
cardiovascular work 4 or more times a week. Moderate to
high intensity.
Strength – Current free-weight program consisting of multiplanar movements on unstable surfaces
Flexibility – Currently stretching on a regular basis at the
beginning or end of a workout
Yoga – Daily practice for several years that includes
advanced poses
CARDIO & WEIGHT GYM SUPERVISION:
6:30 am to 6 pm – Classes held in the Weight Room have
priority use of equipment. Shirt and shoes are required.
18
aquatic
intro to WALLYBALL – This is a one-time prerequisite for
11 am and 3 pm Wallyball. Learn the rules and basic skills for this
popular game. Daily 2 pm - I
AQUA SHAPE – (Limit 15) In warm water, focus on muscular
endurance and range of motion. Daily 11 am - I
AQUA zumba – (Limit 20) Join the Zumba® pool party. Splash,
laugh, twist and shout in this fun, challenging cardio water
workout that will leave you exhilarated and wanting more!
M,W 3 pm - *
rockin’ retro – Get your heart pumpin’ and spark nostalgia in
this low-impact class featuring fun and easy choreography set to
music from the ‘60s, ‘70s and ‘80s. Class includes warm-up,
30 minutes of aerobic choreography, cool-down and stretch.
M 2 pm; F 11 am - I/II
H2O POWER – A challenging aerobic conditioning class in shallow
and deep water. Daily 10 am - *
STRIDE & strength – (Limit 14) Treadmill work followed by
strength and muscular endurance. Daily 9 am - *
wet workout – (Limit 20) Combine aerobic conditioning and
muscular endurance work in the pool. Su,T,Th,F,Sa 3 p.m. - *
surfset fitness – (Limit 11) Surf’s up! Inspired by the sport
of surfing, this fun, land-based workout mimics the movement
of a surfboard in water, combining elements of cardio, strength,
balance and core training. Su 2 pm; T,F 9 am - III
cardio
VIPR ATHLETIC – Interval-based training using the ViPR for a total
body workout that combines movement with load. Experience
three active blocks of athletic-inspired exercises followed by active
recovery and play challenges. M 9 am; Th,Sa 3 pm - II/III
Ballast Ball Blast – (Limit 20) The BOSU Ballast Ball (a
weighted stability ball) workout can enhance your total fitness
program by integrating balance training into stretching, aerobic
and strength exercises. W 9 am - II/III
WALLYBALL – Fast-paced athletic sport challenge similar to
volleyball, using the four walls of an indoor court. One-time
prerequisite: Introduction to Wallyball. Daily 11 am &
3 pm - II/III
bosu 3d xtreme – 3D XTREME™ is a high-intensity, teamoriented workout that combines functional, integrated, total body
training with explosive cardio, intense core and interactive team
challenges. M 10 am; Sa 11 am - III
X-TREME OUTDOOR BOOT CAMP – Join us at the Challenge
Course for this 60-minute outdoor extreme boot camp class that
will challenge your strength, endurance, power, speed, agility and
stability. Weight-lifting gloves recommended. Bring a water bottle
and towel. W 11 am - III
BOXER’S WORKOUT – (Limit 12) Punch, jab and hook your way
through this aerobic workout. Jumping rope and heavy bag work
included. M,W,F 2 pm - III
CARDIO CIRCUIT – (Limit 20) Aerobic circuit workout using cardio
machines and strength equipment. Daily 10 am - II
dance
CARDIO COMBAT – Get down with this combat-style workout that
combines Mixed Martial Arts-style kicks, punches and blocks with
intense cardio, strength and core exercise. Standing and floor work
included. T 11 am; Th 10 am - III
CORE CONDITIONING – (Limit 30) Challenge your ability to
stabilize outside your normal base of support. Incorporate core
exercises on a variety of equipment to build mobility, strength and
stability. Su 10 am; T 3 pm - II/III
belly dance – Shimmy and shake to this Middle Eastern dance.
Sensuously move your hips and abs to the beat. M 4 pm - *
DJ Dance party – It’s the can’t-miss, high-energy cardio party.
Dance instructors teach you to move and groove your body in this
workout with attitude. Su,Th 11 am - II
FIT STRIP – This class takes some of the basic moves of the
striptease and combines them with core-strengthening elements
to create a fun and sexy workout. W 2 pm - *
DESERT DRUMMING – (Limit 22) Burn calories, release stress and
feel the joy by drumming on a physioball in this fun, unique class.
Su,Th 3 pm - *
let’s dance – A different dance form each week emphasizing
fun, rhythmic movement. See Spa Lobby Fitness Board for today’s
class. T,F 2 pm - *
fierce! tabata workout – Fast and furious integrated
intervals enhanced with core strength exercises. Tabata offers the
best of cardio training techniques to provide an amazing, full-body
workout. Su 9 am; W,F 10 am - III
WORLD BEAT – Join our drummers and instructors for this freespirited dance workout that combines Latin, African, Brazilian and
modern dance. T,Sa 9 am - *
Fitness First – Easy-to-follow, gentle low-impact choreography
including functional exercises and stretching. Su,T,W,Th 10 am - I
zumba – Feel the energy and move your body to fun and easy-tofollow Latin rhythms. M,W 11 am; Su,Th,Sa 2 pm; F 9 am - *
hiit it! – (Limit 18) 30 minutes of high-intensity full-body training
with minimal breaks between exercises. Increase cardiovascular
output while using athletic and strength training exercises for an
all-round aerobic and anaerobic workout.
M noon; W 8:15 am; F 4 pm - III
flexibility
Energize Your Soles®: FItness for your feet® –
(Limit 30) Twenty minutes dedicated to the health of your feet.
Learn the importance of alignment and foot strength and increase
function and flexibility using our Sole Energizers®.
M,W,Sa 8:30 am; F noon - *
INDOOR CYCLING – (Limit 23) The outdoor ride is transported
into the studio where you will experience a strength, endurance or
interval-focused class. Daily 4 pm; Daily 9 am - *
Intro to Indoor Cycling – (Limit 23) Learn the fundamentals
of indoor cycling. Class covers proper bike setup and riding
techniques. This is a MUST for first-time riders. M,F 8:30 am - I
MEN’S STRETCH – Designed for men to improve total body
flexibility. Daily 10 am - *
19
PILATES circuit Class – (Limit 20) This total-body Pilates
workout incorporates small props such as the magic circle,
freeFORM Board and Fletcher Towel, focusing on core activation,
mobility and stability. M 9 am - *
muscle relief: Roll with it! – Learn the basics of foam rolling
and myofascial release to reduce soreness.
M,W,Sa 2 pm; T 11 am - *
STRETCH – Improve total body flexibility. W,Th,Sa 11 am;
T,F 2 pm - *
pilates magic circle – Learn how to use the Pilates magic
circle to engage your core, strengthen and stretch. Su 2 pm;
Th 3 pm - *
STRETCH & RELAXATION – Promotes flexibility and breathing and
relaxes tense muscles. Daily 4 pm - *
PILATES MAT Class – This method of mental and physical
conditioning emphasizes core strength, muscular balance,
concentration and breath. W 11 am; F 3 pm - *
stretch express – An efficient 20-minute standing or floor
stretching routine designed to increase flexibility and range of
motion. Su noon - *
WOMEN’S STRETCH – Designed for women to improve total body
flexibility. Daily 10 am - *
power flow – Focus on stamina, strength and power, using
variations of sun salutations and balancing postures in this power
flow yoga class. M,Th (45 min) 3 pm; Sa (75 min) 11 am - II/III
mind-body
QI GONG – This ancient art uses breath to strengthen internal
organs and gentle movement for calming the mind.
Su 1 pm - *
Aerial Yoga skills– (60 min) (Limit 11) Explore yoga in a
playful, exhilarating way and release stress, using a fabric hammock
suspended from the ceiling as well as mat work. Not suitable for
moms-to-be or those with glaucoma, unmedicated high blood
pressure or osteoporosis. Please wear fitted clothing (no sleeveless
shirts). M 4 pm; W 11 am - II/III
restorative yoga – Experience deep relaxation for healing
and rejuvenation. Bolsters and props are used in gentle, supported
poses. T,W,Sa 4 pm - *
Rock Your Flow – With rockin’ music to inspire your flow
practice, this class will guide you through challenging postures
connected with your breath to build endurance, flexibility and
strength. Sa 3 pm - II
ayurvedic yoga – (60 min) Earth, water, fire, air and space are
present in your body in varying degrees, represented in the three
doshas – Vata, Pitta and Kapha. In this practice you’ll experience
Shankara Aromatherapy, explore postures, breathing practices,
mudras (hand gestures) and meditation techniques to promote
balance and wholeness. Not recommended for moms-to-be.
F 11 am - II
slow flow yoga – Finish your day in a healthy, mindful way.
This relaxing yoga class incorporates 30 minutes of gentle Vinyasa
flow followed by seated meditation enhanced by beautiful vocal
music. Some experience preferred. Su 7 pm - *
SUNRISE YOGA – (90 min) Energize your day with an earlymorning yoga practice (preferably before breakfast) including
inversions, arm balances and backbends in your flow practice.
T 7-8:30 am - II/III
BREATHING – Learn proper breathing techniques for relaxation
and stress reduction. T,Th 1 pm - *
Centering Meditation – Take 20 minutes to start your day
by getting in touch with your daily intention and connecting with
your breath. Su,M,W,Th,F,Sa 8:30 am - *
SUSPENSION YOGA – (Limit 11) Using our TRX® equipment, add a
core and balance challenge to traditional yoga poses. F 10 am - III
CHAIR YOGA – (Limit 20) Experience a yoga class using a chair,
including balancing and other standing poses. This class is for those
who do not want to sit on the floor or who would like to learn new
ways to use a chair for yoga breaks at work.
M 9 am; Sa 2 pm - I
tai chi sword – Learn to enhance the fluency of chi with Taoist
sword techniques. W 1 pm - *
DAO-IN CHINESE YOGA – This Taoist practice facilitates energy
conduction to attune your chi and the five elements in your body
with universal vitality. Using gentle movements and meditative
postures, learn how to open your meridian channels and dissipate
negative emotions. Su 4 pm - I
yin yoga – Effortlessly increase your flexibility. This quiet,
contemplative class takes a Taoist approach to yoga asana, focusing
on seated, supine and prone postures for up to five minutes.
Release deeply held tension and increase circulation of blood and
energy, especially through hips and lower back. Su,T 3 pm - II
drumming circle – Experience the spirit and magic of rhythm
by playing percussion instruments in this don’t-miss class. No
musical training necessary. Instruments provided. T,Sa 10 am - *
yoga FOR A GOOD NIGHT’S SLEEP – Statistics show that
approximately 30% of all adults in the U.S. suffer from some type of
sleep disorder. Learn about some of the tools of yoga that can help
relax your body, calm your mind and emotions, and prepare your
body for a good night’s sleep. Sa 7 pm - *
Tai Chi – Experience this ancient Chinese movement practice that
helps conserve and develop life energy. F 1 pm - *
freeform fusion – (Limit 15) This Pilates-inspired class features
the Freeform board – a multidirectional core conditioning system
on wheels – which acts as an unstable surface designed to
challenge your proprioception, or sense of body position, flexibility,
balance and core stability. M 3 pm; Th,Sa 2 pm - II/III
YOga for a healthy back – Learn postures and breathing
techniques that help maintain a healthy back. Su 9 am; Th 2 pm - I
Yoga foundations – This beginner class focuses on alignment
in basic postures from a standing, kneeling and supine position
with emphasis on yogic breathing. Su 2 pm - I/II
intro to ayurvedic yoga – (60 min) In this gentle yoga
practice, using Shankara Aromatherapy, learn to balance the five
elements that make up the universe – earth, water, fire, space and
air – and explore the best poses to help balance your dosha, or
constitution. Not recommended for moms-to-be.
T 11 am; Th 4 pm - I
Yoga for Balance – One of the benefits of an asana practice
is improved balance. This nonflow practice will help you learn
balance or build on your abilities. F 9 am - I
20
Yoga naturally – Enjoy an outdoor gentle-yoga practice with a
dynamic sequence of poses, including Vinyasa Flow. T 2 pm - I/II
Muscle Max – Take your strength workout to the next level
with challenging exercises using a variety of strength and stability
equipment. M, Sa 10 am; F 3 pm; Th 11 am - II/III
The following classes provide a basic yoga track –
from beginning yoga to a more advanced class,
depending on your level of experience (see “Find Your
Level,” page 18).
on the ball – Use a stability ball to improve muscle tone,
balance, posture and coordination. Th 2 pm - *
posture & balance – Learn the importance of training the
muscles on the back of your body – known as the posterior chain.
Explore balance exercises with various pieces of equipment to
improve your posture and balance. T,Sa 3 pm - I
Meditation – Learn techniques to help reduce stress, increase
mindfulness, calm your mind and emotions and help your body
relax. Su,T,F 5 pm - *
strength basics – (Limit 10) Learn and perform nine exercises
that will start you on your way to foundational strength training,
incorporating body weight and dumbbells. W,F 4 pm - I
mudra Meditation – Learn how to incorporate mudras
(hand positions) into your meditation practice. Mudras can help
bring mindful focus for the novice and a deeper intention for the
experienced meditator. All are welcome. W,Sa 5 pm - *
TRX & FLEX – (Limit 11) Created by the Navy SEALs, TRX
Suspension Training® allows you to work out using just your body
weight. Enjoy the challenge as you focus on developing strength,
power, endurance, mobility, balance, flexibility and core stability.
Prerequisite: Beginning TRX. M,F 11 a.m; T 2 pm - II/III
Gentle Vinyasa – A gentle approach to a yoga flow class,
using components of sun salutations and other postures requiring
standing, forward bending and kneeling. W 2 pm; Sa 9 am - I
intermediate Yoga – This nonflow class will deepen your
practice as we move into more challenging postures with focus on
alignment and form. Su (75 min) 11 am; W,F (45 min) 3 pm;
M,Th (75 min) 11 am - II
yoga foundations 2 – Deepen your practice and move
beyond the fundamentals of Yoga Foundations. This nonflow
practice will focus on standing, kneeling and seated poses as well
as breathing techniques. T,Th 9 am - II
strength
ABOVE & BELOW THE BELT – (Limit 20) Use various types of
props in this 10-station circuit-based endurance class.
Su,W,Th,Sa 9 am - I/II
ABS EXPRESS – 20 minutes focusing on strengthening your abs
and lower back. Su,T 8:30 am; Sa noon - *
beginning trx – (Limit 11) This class is highly recommended
before attending TRX & Flex. Learn proper form and techniques
using the TRX® Suspension Trainer ® as you practice the
foundational movements that apply to activities in everyday life.
Su 11 am; W 3 pm - I/II
BUFF BOOTY – Focus on your abs, buns and legs to create long,
lean muscles while developing strength and balance.
Su,W 3 pm; Th 9 am - II
kettlebell express – (30 min) This class integrates strength
movements to provide a cardiovascular-based, full-body workout.
Challenge your muscular endurance and core stability, and
experience kettlebells in a safe environment. Su,Th noon - II/III
long & lean barre workout – (Limit 25) High-repetition
exercises and mat work combine to strengthen, tone and balance
your whole body in this workout at the ballet barre.
M 2 pm; W 9 am - *
MOVESTRONG: ADVANCED STRENGTH TRAINING – (Limit 10)
Challenge your body with the MoveStrongTM Functional Training
System. Using your bodyweight and moving objects, you’ll build
strength that carries over to real world activities. (This advanced
total body workout is not recommended for those with limitations
and/or injuries. W,F 2 pm - III
21
For all Hiking & Biking activities, please sign up on the Activity
Boards located in front of the Hiking & Biking Offices. Departure
times vary due to the location and level of hike or bike ride.
To schedule private activities please call Outdoor Sports at
Ext. 4355 between 8 am and 4 pm.
It is important that you choose a hike you can complete
comfortably and that will not compromise your safety or that of
the group. Please take altitude into account when selecting a hike.
Depending on your level of fitness, hiking and biking
may be a huge part of maintaining vitality and quality of
life. And the fresh air is wonderful!
HIKING
HIGH ROPES ADVENTURES – To experience the Challenge
Course, Climbing Wall and Zipline, please contact Outdoor
Sports at Ext. 4355.
Beginning hikes – Rated 1 or 2, for people who exercise
infrequently or prefer a more moderately paced experience.
Intermediate and advanced hikes – Hikes rated 3
through 6, have more emphasis on the workout and are
generally steeper and led at a pace consistent with the fitness
level of the group.
WALKS & RUNS
Morning walks – daily 7 AM - *
Breakfast, snacks and lunch are supplied as appropriate. Guide
service, packs, water and transportation to trailheads are provided.
Please bring your water bottle for all walks.
30-minute walk – A walk on relatively flat terrain that will
accommodate all paces up to 15 minutes per mile, which is
4 mph on a treadmill. Daily
BIKING
Bike rides are rated beginner, intermediate and advanced,
ranging from casual four-mile cruises to extended 30-mile tours.
40-minute walk – Intermediate walk including some hills
with the lead at a 13-minute-per-mile pace, which is
4.5 mph on a treadmill. Su,M,T,Th,F
We ride both on pavement and limited mountain trails.
Bikes are available for short-term use from our Biking office at
no charge.
40-minute Advanced Interval Training Walk – Challenge yourself
with an interval-based walking workout. We will use both hills
and speed to perform seven heart-rate-elevating intervals,
followed by seven periods of active recovery. W,Sa
Tennis
Our USPTA-certified tennis professionals offer beginning to
advanced player instruction. Tennis clinics are offered Monday
through Friday at 8 am. Please sign up at the Spa Activity
Boards. To schedule private activities or for more information,
please call Tennis at Ext. 4358 or Program Advising at Ext. 4338.
50-minute walk – Hilly power walk with the lead at a
12-minute-per-mile pace, which is 5 mph on a treadmill.
Su,M,T,Th,F
One-hour walk – Sixty minutes of leisurely walking that will
cover 3.5 to 4 miles. W,Sa
Golf
Lessons and clinics are held in our state-of-the-art Golf
Performance Center. Sign up for daily clinics by calling
Ext. 4338. Call our PGA® golf pro at Ext. 4627 to learn more
about the Golf Program and special Packages.
8-mile Walk – wednesday & saturday 6:30 - 8:30 AM - III
A power walk to Sabino Canyon and back at a 12-13-minuteper-mile pace (4.5-5 mph on a treadmill). Bring water bottle.
3- to 5-mile run – Sunday & Thursday 7 AM - III
GAIT & FOOTWEAR ANALYSIS
Calling all runners! Begin your day with an invigorating run.
We will accommodate your desired mileage and pace.
Meet with a highly trained footwear expert for a complete
evaluation of your customized shoe and orthotic needs.
Call Ext. 4338 for your personal consultation.
afternoon walk – daily 2 p.m. - *
An invigorating 40-minute walk that will accomodate all paces.
22
M el’ s T ips
Excerpted from
Mel’s Tips for Healthy Living
Excellent Reasons to
Get a Move On
Exercise makes you feel proud of
yourself: There’s no more satisfying
and legitimate source of self-esteem
than knowing you’re taking good
care of yourself.
Many forms of exercise get you
outside: There’s no substitute for
fresh air and time spent in the
natural world.
Have you tried these?
nurturing your soul
through creativity
blissful floating massage
Creative expression is a powerful way to
get in touch with your inner self and may
foster a spiritual connection. Discover (or
rediscover) the creativity you were born
with by exploring an avenue of expression
that resonates with you. Learn how to
use it to bring awareness, presence and
transformation into your life. For more
information, call Ext. 4338.
Feel stress and tension float away with a
treatment to quiet your mind and soothe
your body. This fully supported warmwater experience takes place in a Watsu®
pool. You’ll receive gentle massage, energy
balancing and range-of-motion therapy for
your joints. You may experience a deep,
dreamlike meditative state that will leave
you feeling rested, relaxed and renewed.
For more information, call Ext. 4338.
equine inspirations
discover your fitness age
Learn to focus your vital energy and
enhance your intuition through group
groundwork with horses. This spiritually
oriented workshop was designed by
renowned horse whisperer Allan Hamilton,
MD. It involves no riding and requires no
prior experience with horses. For more
information, call Ext. 4338.
In this two-part service, an exercise
physiologist will assess your fitness age
using a series of tests to measure your body
composition, aerobic capacity, strength,
balance and reaction time, and design
a personalized fitness plan to prevent
premature aging. For more information,
call Ext. 4338.
How to Eat Well
Ranch Wisdom Is Just a Click Away
of fruits, vegetables and legumes
Those Aha! moments needn’t stop once you’ve gone home. Explore
the Your Health section of our website (canyonranch.com/your-health)
for advice from Ranch professionals on nutrition, mind & spirit, fitness,
health & healing and more, as well as all your favorite Ranch recipes!
come from phytochemicals, a varied
class of miracle nutrients that
scientists are just beginning to
appreciate fully. You don’t need a
degree in biochemistry to choose a
variety of brilliantly colored, simply
prepared plant foods every day.
Life Enhancement Center® Tours
Learn about our weeklong Life Enhancement Program®, including
the popular Canyon Ranch Weight Loss Program, and find renewed
inspiration to live your best and healthiest life. Please call Ext. 4465 to
arrange for a personal tour.
Canyon Ranch Institute® and our partners are successfully extending
the health and wellness best practices of Canyon Ranch to
individuals and families who live in low-income communities in the
United States and around the world. To learn more, connect with us
at canyonranchinstitute.org or 520-239-8561, Ext. 4664.
23
Other stuff
Splurge on color: The brilliant colors
TA
SAN
A
ALIN
CAT
S
TAIN
UN
MO
Follow the
Spirit Walk trail
to the markers
indicated below:
Sabino
Room
1 Intention
736739
Covered
Guest Parking
ca
tu
lyp
105107
1
De
ve
Can
Dri
yon
Ran
ch
143
144
125128
145148
Driv
e
Parking
153
154
Racquetball
Wallyball/Squash
Courts
725
726
LIFE
ENHANCEMENT
CENTER®
Mohave
Gym
727729
SPA
Guest
Computer
Stations
2nd
Floor
Dressing
Rooms
Ocotillo
Room
721
701703
Spirit Lodge
716
710712
Services
SPA
501
571
576
574
572
573
578
508
585
515
517
518
505
561
564
ive
l Dr
Flower Hil
557
552
554
533
548
550
535
537
547
545 543 541
Drive
519
520
521
522
510
511 509
514 513
512
Guest
Laundry
cle
E. Elm Ridge Cir
530
532
Elm Ridge Circle
566
Glenview
T-15221
506
504
516
583
568
Beauty Salon (appts)...................... 4414
Bell Services Desk........................... 4320
Dining Room ................................. 4313
Double U Café ............................... 4100
Exercise Physiologists ..................... 4730
Fitness ........................................... 4356
Golf Performance Center ............... 4627
Guest Services Center/Concierge ... 4312
Hotel Operator .....................................0
Housekeeping................................ 4367
Life Enhancement Center® ............. 4465
Life Management .......................... 4430
Medical ......................................... 4419
507
503
580
6
559
502
581
608
588
Chip &
Putt
Golf Full
Swing
604-606
N
RO
GH ROPES
HIGH
ALLEN
CHALLENGE
URSE
COURSE
Basketball
S
ENNIS
E
TENNIS
T
8
601-603
e Road
610
C
IC
Q TIC
QU
AQUATIC
A
ER
ER
TER
T
NT
CEEEN
CENTE
Golf Cart
Parking
SPIRITUAL
Meditation
WELLNESS The Garden
Sanctuary
CENTER
Canyon Sid
L-Pool
Tennis
Office
Nutrition
Life
Management
707709
G
GOLF
RMANCE
OR
PERFO
PE
PERF
NT R
CENTE
C
Metaphysical
178
179
Medical &
Nursing
718720
713715
Program
Advising
EALT &
HEALTH
H
EAL
HEALING
Reception
704706
717
8 Sanctuary
181184
7
T-Pool
Ramada
Guest Laundry
(lower level)
172174
169171
Membership Massage
Sales
Exercise
Men’s
Physiology
Locker Room
Fitness
Skin
Care
Gym 1
Cardio &
Beauty Women’s
Weight Gym
Salon Locker Room
722
2
Saguaro
Room
Gyms 2 & 3
Indoor
Cell Phone
Cycling
Area
Studio
Pilates Studio
724
723
7 Serenity
Creative
Arts
Pavilion
161
162
155
156
Outdoor
Sports
Parking
167
168
157
158
149152
Yoga Studio
730733
163166
Ranch
Store
Place
Parking
iew
V
sert
139142
over
Parking
6 Peace
3
OUB U Demo
DOUBLE
D
DO
Kitchen
A
CAFE
Cell Phone
Area
tai
n
137
138
Parking
5 Spirit
CLUBHOUSEE
C
Han
Parking
Cactus &
Catalina Rooms
Dining Room
Library
Wicker Lounge
Double U
Lawn
Guest Services
Flagstone
Boutique
Pool
Registration
Membership
Administration
Media Room
133136
129-132
121124
4 Reflection
un
118120
Main
Entrance
3 Discovery
Guest
101- Laundry
104
Fo
108111
al k
sW
116
117
735
734
2 Joy
Eu
112115
5
4
Labyrinth
539
Membership Sales ............... 4567, 4205
Message Retrieval .......................... 4669
Nutrition ....................................... 4480
Outdoor Sports (Hiking & Biking) .. 4355
Program Advisors........................... 4338
Ranch Store ................................... 4380
Real Estate Sales ............................. 4220
Registration ................................... 4300
Reservations................................... 7713
Security ......................................... 4331
Showcase Boutique ....................... 4318
Skin Care (appts) ........................... 4411
Tennis .................................. 4358, 4400
12/15

Week - Canyon Ranch

Transcription

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