WEEK AT CANYON RANCH · 2019-04-19 · TAKING CANYON RANCH HOME MEMBERSHIPS – FOR THE HEALTH OF...

T HIS WEEK AT CANYON RANCH

LENOX, MASSACHUSETTS

T HIS WEEK AT CANYON RANCH

LENOX, MASSACHUSETTS

MAY 28 - JUNE 3 , 2017

L O V E I T H E R E ? L I V E H E R E ! Enjoying the Berkshires environment and Canyon Ranch lifestyle? Wish every day could be like this one? It can – with the purchase of a home in our exclusive “Residences at Bellefontaine” community. Nineteen beautifully appointed 1-, 2- and 3-bedroom condominium homes, starting at $1,295,000. Find out how to make the Canyon Ranch address yours – call Ext. 5411.

T A K I N G C A N Y O N R A N C H H O M E

M E M B E R S H I P S – F O R T H E H E A L T H O F I TCommitment 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 7-year Centennial Membership. Your Membership nights are transferable, so it’s a great way to share the Ranch. When it comes to maintaining healthy lifestyle habits, a Membership is the best-ever regular refresher course. And did we mention the terrific savings Visit the Membership Sales Office in the Spa, or call Ext. 5411.

H O U R S & L O C A T I O N SDINING ROOMBreakfast: 7:30 – 9:30 amLunch: 11:45 am – 2:15 pmDinner: 5:30 – 8:30 pm Please make your dinner reservations with the Dining Room host during breakfast or lunch, or by calling Ext. 5310.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.Community Table: 6:30 – 7:30 pm Looking to meet new people during your stay? We reserve a table in the Dining Room each night for a unique dining experience.

CAFÈ JARDIN

Lunch: 11:30 am – 2 pm (Monday – Saturday)

CAFE Breakfast: 6:30 – 10 am

Brunch: 11 am – 2 pm (Sunday)

Dinner: 5 – 8 pm

Snacks & Light Fare: 6:30 am – 10 am & 11 am – 8 pm (Sunday) 6:30 am – 8 pm (Monday – Saturday)

DEMONSTRATION KITCHEN Learn Ranch culinary serets with our expert culinary staff while enjoying a delicious meal

Lunch & Learn: Noon (Monday – Saturday)

SPA 6:30 am – 10 pm

SHOWCASE BOUTIQUE8:30 am – 9 pm (Monday – Friday)9 am – 9 pm (Saturday & Sunday)

B A T H & B O D Y C O L L E C T I O NYou’ve sampled the Canyon Ranch Bath & Body collection in your room and locker rooms. Now you can enjoy them at home, too.Canyon Ranch shampoo, conditioner, body wash, moisturizer and sun care products feature natural oils and botanical extracts, including dilo oil and chia seed oil, chosen for their proven benefits. Only the best for you!

S O L E E N E R G I Z E R SReward your hardworking feet with Canyon Ranch Sole Energizers® for greater strength, flexibility and range of motion. Enjoy improved circulation, balance, gait and a fabulous energy boost.

C O F F E E B E A N SWelcome the joy and possibilities of each new day with a cup of our 100% organic, flavorful custom medium-dark blend.

All products shown available online at shop.canyonranch.com

STAY CONNECTED

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.

I hope that you consider, too, the extraordinary opportunity that your stay offers for lasting life-change. 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 nearly four decades ago, and the reason we helped found the non-profit Canyon Ranch Institute. 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,

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Mel Zuckerman, Canyon Ranch founder

By Mel Zuckerman Canyon Ranch founder

C A N Y O N R A N C H 1 0 1 With so many activities to choose from every day, it can help to set a specific intention for each Canyon Ranch stay. Soon after you arrive, talk with a Program Advisor, who will help you plan a personalized schedule that makes the most of your time. Be sure to include some new experiences while you're here. The best thing you do may be something you haven’t tried yet!

Please check activity boards near 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.Assistive Listening Devices for people with hearing impairment are available upon request (24 hours in advance) from Guest Services.

Visit Program Advising, or call Ext. 5439, 8am - 6pm daily.

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S U N D AY | M A Y 2 8 , 2 0 1 7 P R O P E R T Y O R I E N T AT I O N 10 am & 3 pm. Meet in Hotel Pavilion.

7:00 AMMORNING WALK Lower Spa Lobby Call walk hotline, Ext. 5567, for cancellations.

8:00 AMWAKE-UP WARM-UP STRETCH A FE Gym 225 min. ADVANCED LEVEL HIKE 4/5 Front Spa Desk6.5 hr. Lunch Included. Sign up: Outdoor Sports Board.

8:30 AMRAIL TRAIL BIKE RIDE: LEVEL 2 Limit: 4 Front Spa Desk2 hr. Sign up: Outdoor Sports Board.MORNING RUN Front Spa Desk60 min. Sign up: Outdoor Sports Board.HIIT IT II/III Gym 145 min.

9:00 AMLO-IMPACT AEROBICS A Gym 1MORNING STRETCH A Gym 2ADVANCED INDOOR CYCLING III Cycling StudioYOGA FOUNDATIONS A Yoga StudioSISLEY CONSULTATIONS Upper Spa LobbyEnjoy a personalized consultation with a representative from Sisley® to address your skin care needs and offer recommendations.6 hr. Sign up: Skin Care, Ext. 5421

9:15 AMHIKE: LEVEL 2/3 2/3 Front Spa Desk4.5 hr. Sign up: Outdoor Sports Board.

10:00 AMCARDIO TENNIS Tennis Courts $85 Sign up: Program Advising, Ext. 5439CARDIO KICKBOXING II/III Gym 1MUSCLE CONDITIONING A Gym 2H2O POWER A Indoor PoolVINYASA FLOW III Yoga Studio

11:00 AMTNT: TABATA 'N' TRX III Limit: 20 Sports CourtTHE IRONSTRENGTH WORKOUT WITH JORDAN METZL, MD II/III FE Lower Spa LobbyFeatured on NBCâ��s Today show and in Runnerâ��s World magazine, this class provides functional strength training for injury prevention and performance enhancement for athletes of any age. 50 min. YOUR ENERGY FIELD: THE KEY TO SELF CARE Room TBDLet a healing energy practitioner ground and center you with a simple meditation, and learn quick effective tools to help you stay calm and balanced.FINDING FORGIVENESS Limit: 10 Room TBDIn this workshop with spiritual wellness provider Dan Marko, learn the healing steps of forgiveness to free your soul and deepen your spiritual life.1.50 hr. $155 Sign up: Program Advising.STRENGTH CIRCUIT A Indoor PoolSUNDAY BRUNCH Cafe3 hr. MID-MORNING STRETCH A Gym 2

NOONTHE POWER OF BREATH A Yoga Studio45 min. ABS ON THE BALL A Gym 225 min.

12:30 PMENERGIZE YOUR SOLES®: FITNESS FOR YOUR FEET™ A Gym 220 min.

1:00 PMCHINESE MEDICINE: PUTTING STRESS IN ITS PLACE Room TBDThe stress reaction can save your life, but too much of it can cause illness, pain and emotional disturbances. Learn how acupuncture and other Chinese Medicine modalities can reduce this risk.50 min. INTERMEDIATE TO ADVANCED TENNIS CLINIC Limit: 4 Racquet Court45 min. $85 Sign up: Program Advising, Ext. 5439

1:15 PMHIKE: LEVEL 1 1 Front Spa Desk2 hr. Sign up: Outdoor Sports Board.

1:30 PMBIKE RIDE 2 Limit: 7 Front Spa Desk2 hr. See Outdoor Sports Board for details and to sign up.

2:00 PMFOOD, INFLAMMATION & PAIN CME Room TBDCertain foods can cause inflammation, discomfort or even pain. Nutritionist Jim Conzo, MS,CNS,LDN, will help you discover which ones could be blame for symptoms, and which may help you heal.YOGA FOR A HEALTHY BACK A Yoga Studio

3:00 PMINTERMEDIATE YOGA II Yoga StudioTHE SACRED PATH OF THE LABYRINTH Lower Spa LobbyJoin spiritual wellness provider Dan Marko for an introduction to the labyrinth as a powerful meditation tool.HANDS-ON COOKING: SPRING SOUPS Demonstration KitchenSoup doesn't have to be an all-day project. Learn to prepare several healthy, seasonal soups, and take home Canyon Ranch cooking tips and tricks.1.5 hr. $90 Sign up: Program Advising, Ext. 5439INDOOR CYCLING A FE Cycling StudioSEEKING INSPIRATION FROM WITHIN Room TBDSpiritual wellness provider Dan Marko will lead you through an experiential exercise with Soul Cards.50 min. MIND-BODY SPORT A Indoor Pool

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FITNESS LEVELS I– beginner, II– intermediate, III– advanced, A– all Levels FITNESS CLASSES 45 min.; PRESENTATIONS/WORKSHOPS 50 min. unless noted. FE – Featured Events: Iron Stregth Weekend with Jordan Metzl, MD CME – Continuing Medical Education Your service allowance may be applied toward activity fees.

4:00 PMWALLYBALL II/III Limit: 8 Racquet CourtRESTORATIVE YOGA A Yoga StudioBASIC BALANCE I Gym 225 min. INJURY PREVENTION & TREATMENT Room TBDA neuromuscular massage therapist will talk about the options for treatment available during your stay, and provide easy take-home tips to prevent injury and reduce chronic pain.

4:30 PMROLL & RELEASE A Gym 220 min.

5:00 PMOPEN 12-STEP RECOVERY MEETING Lenox RoomHosted 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.STRETCH & RELAX A FE Gym 225 min. NOW OR NEVER: THE ART OF MINDFULNESS CME Room TBDStatements like, "When I get through this, things will be better" can leave you overlooking the important moments happening now. Join a life management expert and learn the benefits of mindfulness.MEDITATION A Yoga Studio25 min. KNITTING FOR BEGINNERS Limit: 6 Front Spa Desk1.5 hr. $25 Sign up: Program Advising, Ext. 5439

8:00 PMCOMMON SPORTS INJURIES & EASY HOME REMEDIES WITH JORDAN METZL, MD FE Room TBDLearn secrets to recognize aches & pains that can limit activity, and, most importantly, how to fix them yourself. Discover how to keep your body moving, fit & injury-free for life.50 min.

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M O N D AY | M A Y 2 9 , 2 0 1 7 P R O P E R T Y O R I E N T AT I O N 10 am & 3 pm. Meet in Hotel Pavilion.


8:00 AMWAKE-UP WARM-UP STRETCH A FE Gym 225 min. ADVANCED LEVEL HIKE 4/5 Front Spa Desk6.5 hr. Lunch Included. Sign up: Outdoor Sports Board.SUN SALUTATIONS II Lower Spa Lobby25 min. ADVANCED LEVEL HIKE 4/5 Front Spa Desk6.5 hr. Lunch Included. Sign up: Outdoor Sports Board.

8:30 AMMORNING RUN Front Spa Desk60 min. Sign up: Outdoor Sports Board.HIIT IT II/III Gym 145 min.

9:00 AMLO-IMPACT AEROBICS A Gym 1LIVE LONG THROUGH QI GONG Rockwell RoomWith a Traditional Chinese Medicine practitioner. Learn how qi gong can correct internal imbalances, increase energy and help you live a longer, healthier life.YOGA FOUNDATIONS A Yoga StudioMORNING STRETCH A Gym 2ADVANCED INDOOR CYCLING III Cycling StudioSISLEY CONSULTATIONS Upper Spa LobbyEnjoy a personalized consultation with a representative from Sisley® to address your skin care needs and offer recommendations.6 hr. Sign up: Skin Care, Ext. 5421

9:15 AMCANOE/HIKE COMBO Limit: 20 Front Spa Desk3.5 hr. Sign up: Outdoor Sports Board.

10:00 AMFITWALK A Indoor TrackH2O POWER A Indoor PoolYOGA FOR ATHLETES II/III Yoga StudioCARDIO TENNIS Tennis Courts $85 Sign up: Program Advising, Ext. 5439LONGEVITY, EXERCISE & YOU CME Room TBDOrthopedic Physical Therapy Specialist Jerry Link will show how applying basic scientific, safety and common-sense measures to your daily exercise can add to the quantity and quality of your years.BASIC AEROBIC CIRCUIT WEIGHTS I Gym 5FITWALK A Indoor Track

10:30 AMEVERYONE CAN TRI FE Indoor PoolChallenge yourself in this mini-triathlon for all levels. Supported by Jordan Metzl, MD, and Ranch experts, complete a Â¼-mile swim, a 10-mile stationary cycling ride and a 5k walk or run. Limit 20. Sign up: Front Spa Desk.

11:00 AMORIGAMI ART Limit: 8 Creative Arts StudioFrom ori meaning "folding", and kami meaning "paper," learn about this ancient Japanese art form. Working with a Canyon Ranch artist, create a beautiful origami star to take home with you.1.5 hr. Sign up: Program Advising, Ext. 5439EVIDENCE-BASED QI GONG WORKSHOP Limit: 6 Room TBDLed by certified EBQ instructors, this workshop will show you movements and meditations that can improve immunity, enhance sleep and reduce pain from arthritis, fibromyalgia and more.1.5 hr. $135 Minimum 2. Sign up: Program Advising, Ext. 5439DIETING REVEALED: EXPOSING THE TRUTH BEHIND THE FADS CME Room TBDFad diets are short-term fixes that can set you up for failure. With Kristin Hantzos, MPH, RDN, learn about trends, pros and cons of various diets, and what's scientifically shown to be effective.50 min. WOMEN'S STRETCH A Gym 2PILATES PLUS PROPS II/III Gym 1MEN'S STRETCH A Gym 3STRIDE II/III Gym 5300 WORKOUT II/III Limit: 10 Indoor Track

NOONLUNCH & LEARN Demonstration KitchenEnjoy TURKEY FRITTERS, soup, salad, and dessert and watch our demo chef prepare the entrée.50 min. NIA - THE NIA® A Gym 1RANCH SAVVY LUNCH: FITNESS AT CANYON RANCH Dining RoomSit with a fitness instructor over lunch and learn more about the exciting exercise offerings at Canyon Ranch!PILATES REFORMER VINYASA FLOW CLINIC II/III Limit: 2 Gym 445 min. $90 Sign up: Program Advising, Ext 5439ABS ON THE BALL A Gym 225 min.


1:00 PMBEAUTY SECRETS Room TBDJoin a Canyon Ranch stylist and learn all the latest beauty tips. Get expert advice on fashionable hairstyles, colors and makeup. Take home tips and tricks for a new, beautiful you from head to toe.EVERYONE CAN TRI LUNCH CELEBRATION FE Dining RoomParticipants and friends of todayâ��s Everyone Can Tri event are welcome to join nationally renowned sports medicine physician and athlete Jordan Metzl, MD, and fitness staff for a celebratory lunch.50 min. ALTERNATIVE APPROACHES TO PAIN & INJURY Room TBDWith a Canyon ranch acupuncturist, learn how acupuncture and gentle hands-on manipulation can effectively resolve chronic, acute pain and sports injuries.45 min.

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FITNESS LEVELS I– beginner, II– intermediate, III– advanced, A– all Levels FITNESS CLASSES 45 min.; PRESENTATIONS/WORKSHOPS 50 min. unless noted. FE – Featured Events: Iron Stregth Weekend with Jordan Metzl, MD CME – Continuing Medical Education Your service allowance may be applied toward activity fees.

1:15 PMHIKE: LEVEL 2 2 Front Spa Desk2.5 hr. Sign up: Outdoor Sports Board.

1:30 PMCAMP ARCHERY Limit: 8 Front Spa Desk1.5 hr. Sign up: Outdoor Sports Board.

2:00 PMHANDS-ON COOKING: ESSENTIAL KNIFE SKILLS Demonstration Kitchen1.5 hr. $160 Sign up: Program Advising, Ext. 5439HYPNOSIS & THE TRANCE-FORMATIONAL PROCESS CME Room TBDWhat is hypnosis, and how does it work? Join a life management practitioner to discover how you can use this deeply relaxed state to transform yourself and accomplish your goals.AERIAL YOGA SKILLS II Limit: 8 Yoga Studio Sign up: Program Advising, Ext. 5439BEGINNER TENNIS CLINIC Limit: 4 Racquet Court Sign up: Program Advising, Ext. 5439EVERYONE CAN PAINT Limit: 8 Creative Arts Studio1.5 hr. $25 Sign up: Program Advising, Ext. 5439TOTALLY TUBING A Gym 2ZUMBA® A Gym 1

3:00 PMINTERMEDIATE YOGA II Yoga StudioWEST AFRICAN DRUMMING A Gym 1Experience the healing power of the drum. You'll learn basic hand drumming techniques and specific rhythms as we make music together.INDOOR CYCLING A Cycling StudioMIND-BODY SPORT A Indoor PoolBOXER'S WORKOUT II/III Sports CourtNUTRITION: HOT TOPICS Room TBDWhat's the latest in the news? Learn about emerging trends and participate in a forum discussion with a nutritionist.25 min.

4:00 PMINFLAMMATION & IMMUNITY CME Room TBDA Canyon Ranch physician discusses how training your immune system for optimal performance may help reduce the risk of heart attack, stroke, diabetes and autoimmune disorders.WALLYBALL II/III Limit: 8 Racquet CourtRESTORATIVE YOGA A Yoga StudioFOAM ROLL & STRETCH A Gym 2TRX FLOW II Limit: 10 Sports Court

5:00 PMMEDITATION A Yoga Studio25 min. WALKING WITH HUMILITY Room TBDHumility is a state of consciousness that allows the light of your Soul to shine. With a Spiritual Wellness provider, learn how to walk a humble life and experience greater meaning and connectedness.50 min. OPEN 12-STEP RECOVERY MEETING Lenox RoomHosted 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.STRETCH & RELAX A Gym 225 min.

7:00 PMBEAD WELL: BRACELETS Limit: 10 Creative Arts Studio1.5 hr. Sign up: Program Advising, Ext. 5439

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T U E S D AY | M A Y 3 0 , 2 0 1 7 P R O P E R T Y O R I E N T AT I O N 10 am & 3 pm. Meet in Hotel Pavilion.


8:00 AMSTART YOUR FITNESS ENGINES CME Room TBDHow fit is "fit enough"? An exercise physiologist will talk about the five basic components of fitness. Learn about assessments that can help you get on the right path to your ideal fitness level.INTRODUCTION TO BIRDING Limit: 4 Front Spa DeskEnjoy a gentle hike led by a Canyon Ranch birding expert, with instruction on binocular use, birding techniques, identification and song. Discover the delights of Americaâ��s fastest-growing hobby!2.5 hr. Sign up: Outdoor Sports BoardZEN•GA™ FLOW A Gym 225 min. ADVANCED LEVEL HIKE 4/5 Front Spa Desk6.5 hr. Lunch Included. Sign up: Outdoor Sports Board.MEDITATION A Lower Spa Lobby25 min.

8:30 AMBODY WEIGHT BASICS I Gym 220 min. RAIL TRAIL BIKE RIDE: LEVEL 2 2 Limit: 4 Front Spa Desk2 hr. Sign up: Outdoor Sports Board.

9:00 AMSECRETS TO SLEEPING SOUNDLY Room TBDWhat's the connection between sleep and health? A Canyon Ranch expert will explain how the quality of your sleep affects nearly every aspect of wellness. Be prepared for some startling awakenings!PILATES REFORMER JUMPBOARD CLINIC A Limit: 4 Gym 4Challenge yourself to a Pilates cardio interval workout. Increase your heart rate, burn fat, improve bone density and create a long, lean, strong body. Reformer experience required. $90 Sign up: Program Advising, Ext. 5439MORNING STRETCH A Gym 2ADVANCED INDOOR CYCLING III Cycling StudioBERKSHIRE BEAT I/II Gym 1CHAIR YOGA A Yoga Studio

9:15 AMHIKE: LEVEL 3 Front Spa Desk4.5 hr. Sign up: Outdoor Sports Board.

9:30 AMTAI CHI HIKE OFF PROPERTY A Front Spa Desk3 hr. Sign up: Outdoor Sports Board.

10:00 AMCARDIO TENNIS Tennis Courts $85 Sign up: Program Advising, Ext. 5439EXTENDED VINYASA FLOW III Yoga Studio1.5 hr. MUSCLE CONDITIONING A Gym 2HANDS-ON COOKING: SMOOTHIES & JUICES Demonstration Kitchen45 min. $110 Sign up: Program Advising, Ext. 5439START YOUR FITNESS ENGINES CME Room TBDHow fit is "fit enough"? An exercise physiologist will talk about the five basic components of fitness. Learn about assessments that can help you get on the right path to your ideal fitness level.VIPR ATHLETIC II/III Gym 1H2O POWER A Indoor Pool

11:00 AMINDOOR CYCLING A Cycling StudioIT TAKES GUTS TO BE HEALTHY Room TBDJoin a Canyon Ranch physician to explore the critical importance of optimal digestive health for your immune system and overall wellness.WOMEN'S STRETCH A Gym 2MEN'S STRETCH A Gym 3STRENGTH CIRCUIT A Indoor PoolPILATES MAT WORKFLOW WITH WEIGHTS II/III Gym 1

NOONAERIAL HAMMOCK YOGA CLINIC II/III Limit: 8 Yoga StudioUsing a Fabric fammock suspended from the ceiling, work on your core strength in standing poses and inversions. $90 Aerial Yoga Skills is recommended. Please see a Program Advisor for restric-tions. Sign up: Program Advsiing, Ext. 5439CORE CONDITIONING II Gym 1Challenge your ability to stabilize outside of your normal base of support. Incorporate core exercises on a variety of equipment to build mobility, strength and stability.45 min. SHRED II/III Gym 5RANCH SAVVY LUNCH: GROUP GETAWAYS Demonstration KitchenWhat could make Canyon Ranch better? Being here with family and friends! Learn from a group sales team member how to organize a wonderful group trip for a truly memorable experience.50 min. LUNCH & LEARN Demonstration KitchenEnjoy FISH OF THE DAY WITH AVOCADO SAUCE, soup, salad, and dessert and watch our demo chef prepare the entrée.45 min.

12:30 PMMUSEUM TOUR: THE MOUNT Limit: 10 Hotel PavilionTour the Berkshire home and gardens of literary legend Edith Wharton.2 hr. $18 Fee paid at The Mount: Sign up: Ext. 5525

1:00 PMHOME REMEDIES FOR INJURY RELIEF CME Lower Spa LobbyStrains and pains happen. Athletic trainer Christina McAnespie will show you techniques to decrease discomfort and help injuries heal, using tools you can find in your home.CLIMBING FOR FITNESS Limit: 4 Front Spa Desk1.5 hr. $110 Sign up: Outdoor Sports Board

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FITNESS LEVELS I– beginner, II– intermediate, III– advanced, A– all Levels FITNESS CLASSES 45 min.; PRESENTATIONS/WORKSHOPS 50 min. unless noted. CME – Continuing Medical Education Your service allowance may be applied toward activity fees.


1:30 PMBIKE RIDE 2 Limit: 7 Front Spa Desk2 hr. See Outdoor Sports Board for details and to sign up.

2:00 PMSTEP CHALLENGE II/III Gym 1KETTLE-BAR II Limit: 15 Sports Court45 min. CHINESE MEDICINE: THE INSIDE SCOOP Room TBDLicensed acupuncturist Kevin Murray, ND, discusses the benefits and treatments of Chinese Medicine including acupuncture, Chinese herbs, qi gong, Acutonics® and acupressure.SUNSET SILK SCARVES Limit: 6 Creative Arts Studio1.5 hr. Sign up: Program Advising, Ext. 5439INTERMEDIATE TO ADVANCED TENNIS CLINIC Limit: 4 Racquet Court $85 Sign up: Program Advising, Ext. 5439YIN YOGA A Yoga StudioHANDS-ON COOKING: HERBS & HONEY Demonstration Kitchen50 min. $110 Sign up: Program Advising, Ext. 5439CARDIO CIRCUIT II/III Gym 5

3:00 PMINTERMEDIATE YOGA II Yoga StudioMEDICINAL & EDIBLE PLANT WALK Room TBDTake a stroll (about 1 mile) with a physician and explore common medicinal and edible plants that grow all around us. In case of inclement weather, alternative programming will be offered indoors.TRX RIP II/III Limit: 20 Sports CourtINDOOR CYCLING A Cycling StudioMIND-BODY SPORT A Indoor PoolROUND-ROBIN DOUBLES Racquet Court Sign up: Outdoor Sports Board.

4:00 PMLIVING THROUGH LOSS Mansion LibraryLoss is a natural part of life, but the loss of a loved one is particularly painful. A spiritual wellness provider will help you through times of grief and the unfamiliar times to come.45 min. MINDFULNESS MEDITATION WORKSHOP Room TBDLearn how to use mindfulness meditation to enhance your peace of mind. A life management therapist/coach will guide you through activities to help you develop stress management skills. $130 Sign up: Program Advising, Ext. 5439WALLYBALL II/III Limit: 8 Racquet CourtBASIC BALANCE I Gym 225 min. RESTORATIVE YOGA A Yoga StudioMIND YOUR MUSCLE II Gym 5COFFEE TALK WITH GENERAL MANAGER MINDI MORIN CafeMeet General Manager Mindi Morin, and enjoy a cup of coffee or tea while learning more about Canyon Ranch.30 min.


5:00 PMOPEN 12-STEP RECOVERY MEETING Lenox RoomHosted 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.STRETCH & RELAX A Gym 225 min. BASKETBALL PICK-UP GAME A Sports Court45 min. MEDITATION A Yoga Studio25 min.

7:00 PMCRAFTING HAND-DIPPED CANDLES Limit: 6 Creative Arts Studio1.5 hr. Sign up: Program Advising, Ext. 5439

9:00 PMBINGO Room TBDJoin in the fun with a rousing game of bingo. Win Canyon Ranch prizes!

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W E D N E S D AY | M A Y 3 1 , 2 0 1 7 P R O P E R T Y O R I E N T AT I O N 10 am & 3 pm. Meet in Hotel Pavilion.


8:00 AMWAKE-UP WARM-UP STRETCH A Gym 225 min. ADVANCED LEVEL HIKE 4/5 Front Spa Desk6.5 hr. Lunch Included. Sign up: Outdoor Sports Board.SUN SALUTATIONS II Lower Spa Lobby25 min. ADVANCED LEVEL HIKE 4/5 Front Spa Desk6.5 hr. Lunch Included. Sign up: Outdoor Sports Board.

8:30 AMHIIT IT II/III Gym 145 min. MORNING RUN Front Spa Desk60 min. Sign up: Outdoor Sports Board.

9:00 AMMIND YOUR MEMORY CME Room TBDWhat factors interfere with memory? A Canyon Ranch physician will discuss risk factors for cognitive decline and strategies that can reduce memory loss, keep your brain sharp and enhance your focus.LO-IMPACT AEROBICS A Gym 1YOGA FOUNDATIONS A Yoga StudioMORNING STRETCH A Gym 2ADVANCED INDOOR CYCLING III Cycling Studio



10:00 AMCARDIO TENNIS Tennis Courts $85 Sign up: Program Advising, Ext. 5439WHO AM I WHEN I AM WITH YOU? CME Room TBDWhat attracts us to people, or gets between us? A life management therapist/coach will help you explore the mystery and develop tools to enhance your skills for communicating and connecting.CARDIO KICKBOXING II/III Gym 1YOGA FOR ATHLETES II/III Yoga StudioBASIC AEROBIC CIRCUIT WEIGHTS I Gym 5HANDS-ON COOKING: THE WONDER OF BEANS Demonstration KitchenDon't miss out on all that these legumes have to offer, from lowering your cholesterol to a boost in fiber and protein50 min. $110 Sign up: Program Advising, Ext. 5439THE SACRED PATH OF THE LABYRINTH Lower Spa LobbyJoin Spiritual Wellness Director Sarah Vulgamore, MA, MS, NCC, for an introduction to the labyrinth.H2O POWER A Indoor Pool

11:00 AMSTRIDE II/III Gym 5PILATES ON THE BEAM II/III Gym 1NATUROPATHIC MEDICINE: YOUR BODY'S HEALING ABILITI CME Room TBDLearn how this complementary medicine practice can be used to evaluate and address underlying causes of illness.WOMEN'S STRETCH A Gym 2A LABYRINTH AT YOUR FINGERTIPS Limit: 10 Creative Arts StudioUsing clay and paint, create a one-of-a-kind finger labyrinth. Take it with you to be used as an on-the-go meditation tool to help quiet the mind.1.5 hr. $25 Sign up: Program Advising, Ext. 5439MEN'S STRETCH A Gym 3STRENGTH CIRCUIT A Indoor Pool

NOONNIA - THE NIA® A Gym 1RANCH SAVVY LUNCH: HEALTH & HEALING Dining RoomJoin a wellness expert to learn about our many Health & Healing offerings and how they can help you on your path toward wellness.ABS ON THE BALL A Gym 225 min. THE POWER OF BREATH A Yoga Studio45 min. LUNCH & LEARN Demonstration KitchenEnjoy GRILLED BEEF TENERLOIN WITH RED PEPPER SAUCE, soup, salad, and dessert and watch our demo chef prepare the entrée.


1:00 PMAERIAL ADVENTURE Front Spa Desk1.5 hr. $110 Sign up: Outdoor Sports BoardACTING YOUR FITNESS AGE CME Room TBDAn exercise physiologist will explain how your physiology is influenced by lifestyle more than your birthday, and how to adjust your exercise regimen for best results.PRACTICING PEACE Limit: 10 Room TBDThe pressures of life can leave you feeling fractured and distanced from your truest self. In this workshop, learn the skills of contemplation, open-heartedness and self-reliance to revive your soul.1.75 hr. $155 Sign up: Program Advising, Ext. 5439


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FITNESS LEVELS I– beginner, II– intermediate, III– advanced, A– all Levels FITNESS CLASSES 45 min.; PRESENTATIONS/WORKSHOPS 50 min. unless noted. CME – Continuing Medical Education Your service allowance may be applied toward activity fees.

1:30 PMMEMBERSHIP & REAL ESTATE Spa LobbyMeet a Membership representative and learn how to become a Canyon Ranch Member, or explore Ranch home ownership.30 min. KAYAK: SEMIPRIVATE Limit: 4 Front Spa Desk2 hr. $110 Sign up: Outdoor Sports Board.

2:00 PMTRX ESSENTIALS I/II Limit: 10 Sports CourtTOTALLY TUBING A Gym 2300 WORKOUT II/III Limit: 10 Indoor TrackINTENTIONAL EATING Lenox RoomHave you ever said "I know what I should eat, but I just can't seem to do it"? Join nutritionist Judy Deutsch, RD, MS, LDN, and learn the key to success: intentional eating.HANDS-ON COOKING: SAVORY SIDES Demonstration Kitchen50 min. $110 Sign up: Program Advising, Ext. 5439LONG & LEAN BARRE WORKOUT A Gym 1

3:00 PMBOXER'S WORKOUT II/III Sports CourtSECRETS TO YOUTHFUL SKIN Room TBDJoin a Canyon Ranch aesthetician and deepen your knowledge of the best products for your skin. Learn how to keep your skin healthy and glowing.INDOOR CYCLING A Cycling StudioTHE ART OF FENCING: SWORDPLAY CLINIC A Limit: 8 Sports CourtEn garde! Satisfy the dream of exploring the art of fencing as you challenge your legs and glutes in this fun workout. $90 Sign up: Program Advising, Ext. 5439MIND-BODY SPORT A Indoor PoolWHIMSICAL PAPER FLOWERS Limit: 8 Creative Arts Studio1.5 hr. Sign up: Program Advising, Ext. 5439HANDS-ON COOKING: TREAT YOURSELF Demonstration KitchenCreate healthy snacks, including gluten-free and dairy-free options.50 min. $110 Sign up: Program Advising, Ext. 5439INTERMEDIATE YOGA II Yoga Studio

4:00 PMTHE HUNTER FARMER DIET SOLUTION CME Room TBDWhy are so many struggling with obesity & diabetes? Canyon Ranch Chief Medical Officer Mark Liponis, MD, explains why diets should be personalized according to metabolic type.MUSCLE MAX II/III Gym 1WALLYBALL II/III Limit: 8 Racquet CourtRESTORATIVE YOGA A Yoga StudioFOAM ROLL & STRETCH A Gym 2

5:00 PMBIOFEEDBACK FOR HEALTH & WELL-BEING CME Room TBDA life management expert will demonstrate how to reduce stress, restore balance and replenish energy by changing your thoughts and your breathing, with the aid of modern technology.OPEN 12-STEP RECOVERY MEETING Lenox RoomHosted 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.STRETCH & RELAX A Gym 225 min.

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T H U R S D AY | J U N E 1 , 2 0 1 7 P R O P E R T Y O R I E N T AT I O N 10 am & 3 pm. Meet in Hotel Pavilion.


8:00 AMZEN•GA™ FLOW A Gym 225 min. MEDITATION A Lower Spa Lobby25 min. ADVANCED LEVEL HIKE 4/5 Front Spa Desk6.5 hr. Lunch Included. Sign up: Outdoor Sports Board.

8:30 AMBODY WEIGHT BASICS I Gym 220 min. RAIL TRAIL BIKE RIDE: LEVEL 2 2 Limit: 4 Front Spa Desk2 hr. Sign up: Outdoor Sports Board.

9:00 AMNUTRITION RX FOR GUT HEALTH CME Room TBDKristin Hantzos, MPH, RDN, explores the effects of dietary interventions on gut bacteria and offers a prescription to cultivate and nourish a healthy microbial ecosystem.50 min. PILATES REFORMER JUMPBOARD CLINIC A Limit: 4 Gym 4Challenge yourself to a Pilates cardio interval workout. Increase your heart rate, burn fat, improve bone density and create a long, lean, strong body. Reformer experience required. $90 Sign up: Program Advising, Ext. 5439MORNING STRETCH A Gym 2ADVANCED INDOOR CYCLING III Cycling StudioCHAIR YOGA A Yoga StudioBERKSHIRE BEAT I/II Gym 1


10:00 AMSTEP & STRENGTH II/III Limit: 15 Gym 1VINYASA FLOW III Yoga StudioROCK YOUR FLOW II Yoga StudioHANDS-ON COOKING: FASTEST MEALS IMAGINEABLE Limit: 6 Demonstration KitchenExplore quick recipe options and time-saving tips to create an efficient kitchen.50 min. $110 Sign up: Program Advising, Ext. 5439H2O POWER A Indoor PoolSTRAIGHTEN UP! CME Room TBDGood posture is good for your health. Gerry Link, PT, will show you how to enhance your posture for prevention and treatment of back and neck pain. Learn fundamentals you can put to work immediately.CARDIO TENNIS Tennis Courts $85 Sign up: Program Advising, Ext. 5439MUSCLE CONDITIONING A Gym 2

11:00 AMWOMEN'S HEALTH: AN INTEGRATIVE APPROACH CME Room TBDIn this lively, physician led discussion, explore steps to optimize hormone balance, and improve physical health and vital energy throughout your life.50 min. WATERCOLOR LANDSCAPES Limit: 8 Creative Arts Studio1.5 hr. Sign up: Program Advising, Ext. 5439WOMEN'S STRETCH A Gym 2MEN'S STRETCH A Gym 3STRENGTH CIRCUIT A Indoor PoolPILATES PLUS PROPS II/III Gym 1INDOOR CYCLING A Cycling StudioOUTDOOR BOOT CAMP II/III Lower Spa Lobby

NOONLUNCH & LEARN Demonstration KitchenEnjoy CILANTRO LIME SHRIMP, soup, salad, and dessert and watch our demo chef prepare the entrée.50 min. RANCH SAVVY LUNCH: COMMITMENT TO YOUR HEALTH Dining RoomEnjoy lunch with a Ranch Memberships Coordinator to explore how we're expanding, and find out about the opportunities available to our guests.CORE CONDITIONING II Gym 1Challenge your ability to stabilize outside of your normal base of support. Incorporate core exercises on a variety of equipment to build mobility, strength and stability.45 min. CHI ENERGY A Yoga StudioSHRED II/III Gym 5

12:30 PMTAROT CARD DEMONSTRATION Fieldstone LoungeExperience the power of tarot cards with a reading demonstration.30 min.

1:00 PMHEALTHY FEET, HAPPY FEET CME Room TBDIf your feet hurt, relief may be close to hand. Athletic trainer Christina McAnespie, BS, ATC, LAT, discusses what the soreness may be saying about injury, and how to keep your feet healthy and happy.AFTERNOON TENNIS DRILLS Racquet Court $85 Sign up: Program Advising, Ext. 5439BEAUTY SECRETS Room TBDJoin a Canyon Ranch stylist and learn all the latest beauty tips. Get expert advice on fashionable hairstyles, colors and makeup. Take home tips and tricks for a new, beautiful you from head to toe.


1:30 PMSHINRIN YOKU Front Spa Desk2 hr. CAMP ARCHERY Limit: 8 Front Spa Desk1.5 hr. Sign up: Outdoor Sports Board.BIKE RIDE 2 Limit: 7 Front Spa Desk2 hr. See Outdoor Sports Board for details and to sign up.

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FITNESS LEVELS I– beginner, II– intermediate, III– advanced, A– all Levels FITNESS CLASSES 45 min.; PRESENTATIONS/WORKSHOPS 50 min. unless noted. FE – Featured Event: Uncovering Recovery: Celebrating Renewal CME – Continuing Medical Education Your service allowance may be applied toward activity fees.

2:00 PMGARDEN TOUR Goldfish Pond, SpaTour Canyon Ranch gardens with their original creator, landscape architect Ben Fieman. Enjoy the grounds at their best, and learn from professional gardening ideas to take home.AERIAL YOGA SKILLS II Limit: 8 Yoga Studio Sign up: Program Advising, Ext. 5439KETTLE-BAR II Limit: 15 Sports Court45 min. WOMEN'S HEALTH: AN INTEGRATIVE APPROACH CME Room TBDIn this lively, physician led discussion, explore steps to optimize hormone balance, and improve physical health and vital energy throughout your life.50 min. HANDS-ON COOKING: GOURMET GRILLING Demonstration KitchenMaster the secrets of seasoning and explore healthy sauces, spice rubs and marinades.50 min. $110 Sign up: Program Advising, Ext.5439ZUMBA® A Gym 1CARDIO CIRCUIT II/III Gym 5

3:00 PMGLUTE CAMP II/III Limit: 14 Gym 1INTERMEDIATE YOGA II Yoga StudioSTRENGTHEN & RESET YOUR ENERGY Room TBDWhen your energy field is balanced, life feels more joyful and peaceful. Learn about the subtle energy centers in your body with a Healing Touch practitioner.INDOOR CYCLING A Cycling StudioMIND-BODY SPORT A Indoor Pool

4:00 PMWALLYBALL II/III Limit: 8 Racquet CourtBASIC BALANCE I Gym 225 min. RESTORATIVE YOGA A Yoga StudioMIND YOUR MUSCLE II Gym 5SLEEP WELL: KEYS TO UNDERSTANDING & ENHANCING SLEEP CME Room TBDMany sleep problems can be resolved with practical lifestyle changes. Learn how sleep affects your mind and body, and discover simple practices that can help you to improve your sleep.SUNSET SILK SCARVES Limit: 6 Creative Arts Studio1.5 hr. Sign up: Program Advising, Ext. 5439


5:00 PMSTRETCH & RELAX A Gym 225 min. CREATING ALL THE ENERGY YOU NEED FROM THE INSIDE OUT Room TBDDiscover easy ways to build your inner vitality, or chi, with Chinese Medicine. Learn simple techniques and lifestyle changes to help with frequent fatigue, insomnia, illness or muscle tension.50 min. OPEN 12-STEP RECOVERY MEETING FE Lenox RoomHosted 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.MEDITATION A Yoga Studio25 min.

6:00 PMSPIRITUAL ANCHORING IN TURBULENT TIMES Room TBDFeeling frustrated, inadequate or uncertain, or as if everything is just too much? Join a spiritual service provider and learn how you can find peace, love and healing during times of transition.

7:00 PMSOULFUL MUSIC WITH OAKES & SMITH Mansion LibraryRelax while listening to soothing and expressive acoustic music featuring Robert & Katherine Oakes.1.75 hr.

8:00 PMREACTING TO THE PRESENT IN TERMS OF THE PAST FE Room TBDBased on 12-Step concepts, Fred Holmquist will help you explore the critical role of emotions and early experiences to understand the hidden ways people may contribute to their own u happiness.

9:00 PMEVENING REFLECTION FE Mansion LibraryJoin members of the 12-Step Community and end your day with reflection and the opportunity to share acknowledgements and impressions from your day.50 min.

F R I D AY | J U N E 2 , 2 0 1 7 P R O P E R T Y O R I E N T AT I O N 10 am & 3 pm. Meet in Hotel Pavilion.

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8:00 AMWAKE-UP WARM-UP STRETCH A Gym 225 min. ADVANCED LEVEL HIKE 4/5 Front Spa Desk6.5 hr. Lunch Included. Sign up: Outdoor Sports Board.SUN SALUTATIONS II Lower Spa Lobby25 min. ADVANCED LEVEL HIKE 4/5 Front Spa Desk6.5 hr. Lunch Included. Sign up: Outdoor Sports Board.INTENTION & INSPIRATION FE Room TBDPractice starting each day with a positive outlook.20 min.

8:30 AMHIIT IT II/III Gym 145 min. MORNING RUN Front Spa Desk60 min. Sign up: Outdoor Sports Board.

9:00 AMA 'SHOCKING' APPROACH TO TREATING ACHES & PAINS CME Room TBDAthletic trainer Christina McAnespie, BS, ATC, LAT, will introduce you to this noninvasive treatment which stimulates the body's natural healing process to relieve pain and improve function.LO-IMPACT AEROBICS A Gym 1YOGA FOUNDATIONS A Yoga StudioMORNING STRETCH A Gym 2ADVANCED INDOOR CYCLING III Cycling Studio


10:00 AMH2O POWER A Indoor PoolYOGA FOR ATHLETES II/III Yoga StudioCARDIO TENNIS Tennis Courts $85 Sign up: Program Advising, Ext. 5439SPICE: THE FLAVOR OF HEALTH CME Room TBDHerbs and spices, have powerful health benefits. Nutritionist Judy Deutsch, MS, RD, LDN, will show you how to enhance your health and add an extra boost of flavor to your plate.BASIC AEROBIC CIRCUIT WEIGHTS I Gym 5SHOCKWAVE FITNESS II/III Gym 1COLOR OUTSIDE THE LINES Limit: 8 Creative Arts StudioVisual journaling is a fun and expressive way to learn more about your creative self. This mixed media approach uses paint, colored pencils and crayons to access your own unique innovation.1.5 hr. Sign up: Program Advising, Ext. 5439CLIMBING FOR FITNESS Limit: 4 Front Spa Desk1.5 hr. $110 Sign up: Outdoor Sports Board

11:00 AMTHE BIG TWO: CANCER & CARDIOVASCULAR DISEASE CME Room TBDThree-quarters of Americans will die from cancer or cardiovascular disease. Canyon Ranch physician Mark Liponis discusses how can we do better with prevention, detection and treatment.WOMEN'S STRETCH A Gym 2PILATES MAT WORKFLOW WITH WEIGHTS II/III Gym 1MEN'S STRETCH A Gym 3STRENGTH CIRCUIT A Indoor PoolSTRIDE II/III Gym 5

NOONLUNCH & LEARN: VEGETARIAN FRIENDLY Demonstration KitchenEnjoy BLACK BEAN & VEGETABLE QUESADILLA, soup, salad, and dessert and watch our demo chef prepare the entrée.50 min. BREATHING FOR HEALTH & VITALITY Room TBDYour state of being can be altered for the better with simple breath practices. Learn breathing techniques to enhance energy, improve mood, deepen relaxation and more.NIA - THE NIA® A Gym 1RANCH SAVVY LUNCH: METAPHYSICAL Dining RoomSit with a metaphysical practitioner over lunch and discover more about Canyon Ranch!PILATES REFORMER VINYASA FLOW CLINIC II/III Limit: 2 Gym 445 min. $90 Sign up: Program Advising, Ext 5439ABS ON THE BALL A Gym 225 min.


1:00 PMLOOPS & LADDERS Front Spa Desk1.5 hr. $110 Sign up: Outdoor Sports Board.INTERMEDIATE TO ADVANCED TENNIS CLINIC Limit: 4 Racquet Court45 min. $85 Sign up: Program Advising, Ext. 5439THE CHALLENGE OF CHANGE FE Room TBDIn this life management presentation, you'll learn practical approaches to turning good intentions into effective actions to create the happiest, healthiest you.


1:30 PMMEMBERSHIP & REAL ESTATE Spa LobbyMeet a Membership representative and learn how to become a Canyon Ranch Member, or explore Ranch home ownership.30 min. BIKE RIDE 2 Limit: 7 Front Spa Desk2 hr. See Outdoor Sports Board for details and to sign up.

F R I D AY | J U N E 2 , 2 0 1 7

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2:00 PMENERGY CRISIS: BODY FAT, WEIGHT & FITNESS CME Room TBDWhat happens when lipids, sugars and a low VO2 collide? An exercise physiologist will explain how to make your metabolism, muscle, fat and hormones behave in the land of plenty.45 min. LONG & LEAN BARRE WORKOUT A Gym 1HANDS-ON COOKING: VIVA LAS VEGGIES! Demonstration Kitchen50 min. $110 Sign up: Program Advising, Ext. 5439YIN YOGA A Yoga Studio300 WORKOUT II/III Limit: 10 Indoor TrackTHE ARCHETYPES OF THE ENNEAGRAM: KNOW YOUR TYPE Room TBDThe enneagram is a personality tool that uses psychology and spirituality to explain your true nature. Discover your Enneagram type, and how it can guide you in your work and your relationships.1.75 hr. TOTALLY TUBING A Gym 2TRX ESSENTIALS I/II Limit: 10 Sports Court

3:00 PMPANEL DISCUSSION: INTEGRATIVE MEDICINE & ADDICTION FE Room TBDDr. Cindy Geyer, Jeff Rossman, PhD and Interventionist, Gary Hunt, will explore the role of complementary therapies in addiction recovery. Bring your questions!INTERMEDIATE YOGA II Yoga StudioINDOOR CYCLING A Cycling StudioTHE ART OF FENCING: SWORDPLAY CLINIC A Limit: 8 Sports CourtEn garde! Satisfy the dream of exploring the art of fencing as you challenge your legs and glutes in this fun workout. $90 Sign up: Program Advising, Ext. 5439MIND-BODY SPORT A Indoor PoolCOLLAGE: ART FOR THE SOUL Limit: 8 Creative Arts Studio1.5 hr. Sign up: Program Advising, Ext. 5439DISCOVERING METAPHYSICS Room TBDWhat can astrology reveal about your potential? What do tarot cards have to say about your path? A metaphysical practitioner will explore how our metaphysical offerings can enhance your life.50 min. BOXER'S WORKOUT II/III Sports Court

4:00 PMSELF-CARE TECHNIQUES FOR BALANCING YOUR ENERGY SYSTEM Room TBDA stable energy system can lead to a calmer, more productive life by managing pain, stress and anxiety. Join a Healing Touch practitioner to learn skills to manage physical and emotional imbalances.FOAM ROLL & STRETCH A Gym 2WALLYBALL II/III Limit: 8 Racquet CourtRESTORATIVE YOGA A Yoga StudioTRX FLOW II Limit: 10 Sports Court

5:00 PMMEDITATION A Yoga Studio25 min. OPEN 12-STEP RECOVERY MEETING FE Lenox RoomHosted 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.STRETCH & RELAX A Gym 225 min.

IGNITE YOUR SOUL Limit: 16 Room TBDIn this workshop, Spiritual Wellness Director Sarah Vulgamore, MA, MS, NCC, helps you explore ways to start turning up the inner "pilot light" that guides your intuitive knowing, values and purpose. Sign up: Program Advising, Ext. 5439

5:30 PMEVIDENCE-BASED QI GONG WORKSHOP Limit: 6 Yoga StudioLed by certified EBQ instructors, this workshop will show you movements and meditations that can improve immunity, enhance sleep and reduce pain from arthritis, fibromyalgia and more.1.5 hr. $135 Minimum 2. Sign up: Program Advising, Ext. 5439

8:00 PMTECH ADDICTION & DIGITAL DETOX WITH ROB FALK Room TBDTechnology is a convenience that can easily morph into compulsion. Explore the line between use and abuse and how to live with our abundance of technology in a healthy and mindful way.50 min. HANDS-ON COOKING: FEEL THE KNEAD Demonstration Kitchen1.5 hr. $160 Sign up: Program Advising, Ext. 5439

9:00 PMEVENING REFLECTION FE Mansion LibraryJoin members of the 12-Step Community and end your day with reflection and the opportunity to share acknowledgements and impressions from your day.50 min.

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S AT U R D AY | J U N E 3 , 2 0 1 7 P R O P E R T Y O R I E N T AT I O N 10 am & 3 pm. Meet in Hotel Pavilion.


8:00 AMZEN•GA™ FLOW A Gym 225 min. ADVANCED LEVEL HIKE 4/5 Front Spa Desk6.5 hr. Lunch Included. Sign up: Outdoor Sports Board.ADVANCED LEVEL HIKE 4/5 Front Spa Desk6.5 hr. Lunch Included. Sign up: Outdoor Sports Board.INTENTION & INSPIRATION FE Room TBDPractice starting each day with a positive outlook.20 min.

8:30 AMBODY WEIGHT BASICS I Gym 220 min.

9:00 AMLO-IMPACT AEROBICS A Gym 1PILATES REFORMER JUMPBOARD CLINIC A Limit: 4 Gym 4Challenge yourself to a Pilates cardio interval workout. Increase your heart rate, burn fat, improve bone density and create a long, lean, strong body. Reformer experience required. $90 Sign up: Program Advising, Ext. 5439MORNING STRETCH A Gym 2ADVANCED INDOOR CYCLING III Cycling StudioCHAIR YOGA A Yoga Studio



10:00 AMCARDIO TENNIS WORKSHOP: HIT YOUR HEART RATE Limit: 4 Racquet CourtTurn your love of tennis into a cardio workout. A tennis pro will fit you with a heart rate monitor - yours to keep - and show you how to reach the zones you need to play, improved and compete.45 min. $110 ($85 without heart rate monitor). Sign up: Program AdvisingEXTENDED VINYASA FLOW III Yoga Studio1.5 hr. MUSCLE CONDITIONING A Gym 2BEADED MALA Limit: 8 Creative Arts StudioMalas are mediums for peace and enlightenment. Join a Canyon Ranch artist to learn about their meditative use and create a beaded mala to take home.1.5 hr. $25 Sign up: Program Advising, Ext. 5439CAMP ARCHERY Limit: 8 Front Spa Desk1.5 hr. Sign up: Outdoor Sports Board.ACUPUNCTURE TO CURB CRAVINGS & HABITS FE Room TBDLearn how modern acupuncture can be used to address cravings, compulsions and addictions.H2O POWER A Indoor PoolTNT: TABATA 'N' TRX III Limit: 20 Sports Court

11:00 AMWOMEN'S 12-STEP RECOVERY MEETING FE Stockbridge RoomShare your experiences with fellow female guests at this meeting based on AA principles. Learn about the many options to support you, or someone you in your life. Applies to all addictions.50 min. MEN'S 12-STEP RECOVERY MEETING FE Lenox RoomShare your experiences with fellow male guests at this meeting based on AA principles. Learn about the many options to support you, or someone you in your life. Applies to all addictions.OUTDOOR BOOT CAMP II/III Lower Spa LobbyINDOOR CYCLING A Cycling StudioTHE SCIENCE OF WEIGHT LOSS CME Room TBDKnowledge is empowerment. Learn more about the science of weight loss as a Canyon Ranch physician shares strategies to support healthy weight, improve health and raise your energy levels.45 min. REBOUND JUMP BOOTS CLINIC A Lower Spa LobbyWith springs on your feet, enjoy this fun rebound activity with reduced impact on joints. Improve stability, flush your lymphatic system and get an amazing cardio workout. $90 Limit 6. Sign up: Program Advising, Ext. 5439PILATES ON THE BEAM II/III Gym 1STRENGTH CIRCUIT A Indoor PoolMID-MORNING STRETCH A Gym 2

NOONBASKETBALL PICK-UP GAME A Sports Court45 min. NORMAN ROCKWELL MUSEUM TOUR Limit: 10 Hotel PavilionJoin us on a tour of this fascinating museum inspired by the legacy of beloved artist and former Berkshires resident Norman Rockwell.2 hr. $18 Fee, paid at the museum (cash only); Sign up: Ext. 5525RANCH SAVVY LUNCH: SPIRITUAL WELLNESS Dining RoomShare lunch with a spiritual wellness practitioner.SHRED II/III Gym 5ABS ON THE BALL A Gym 225 min. AERIAL HAMMOCK YOGA CLINIC II/III Limit: 8 Yoga StudioUsing a Fabric fammock suspended from the ceiling, work on your core strength in standing poses and inversions. $90 Aerial Yoga Skills is recommended. Please see a Program Advisor for restric-tions. Sign up: Program Advsiing, Ext. 5439LUNCH & LEARN FE Demonstration KitchenEnjoy ORANGE-GLAZED CHICKEN WITH SCREAMIN' GINGER, soup, salad, and desert and watch our demo chef prepare the entrée.50 min.


1:00 PMHIGH ROPES CHALLENGE COURSE Front Spa Desk2 hr. $235 Sign up: Outdoor Sports Board.SUNSET SILK SCARVES Limit: 6 Creative Arts Studio1.5 hr. Sign up: Program Advising, Ext. 5439NUTRITION RX FOR GUT HEALTH CME Room TBDKristin Hantzos, MPH, RDN, explores the effects of dietary interventions on gut bacteria and offers a prescription to cultivate and nourish a healthy microbial ecosystem.

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1:30 PMKAYAK: SEMIPRIVATE Limit: 4 Front Spa Desk2 hr. $110 Sign up: Outdoor Sports Board.

2:00 PMCARDIO CIRCUIT II/III Gym 5AFTERNOON TENNIS DRILLS Racquet Court $85 Sign up: Program Advising, Ext. 5439YIN YOGA A Yoga StudioHANDS-ON COOKING: KITCHEN CONCEPTS Creative Arts Studio1.5 hr. $160 Sign up: Program Advising, Ext. 5439ZUMBA® STEP A Gym 1KETTLE-BAR II Limit: 15 Sports Court45 min.

2:30 PMHANDS-ON COOKING: COOKING WITH HEALING FOODS Demonstration KitchenLearn about the available health benefits in a variety of antioxidant rich ingredients.1.5 hr. $160 Sign up: Program Advising, Ext. 5439

3:00 PMINTERMEDIATE YOGA II Yoga StudioTRX RIP II/III Limit: 20 Sports CourtMINDFULNESS MEDITATION WORKSHOP FE Room TBDLearn how to use mindfulness meditation to enhance your peace of mind. A life management therapist/coach will guide you through activities to help you develop stress management skills. $130 Sign up: Program Advising, Ext. 5439WEST AFRICAN DRUMMING A Gym 1Experience the healing power of the drum. You'll learn basic hand drumming techniques and specific rhythms as we make music together.INDOOR CYCLING A Cycling StudioMIND-BODY SPORT A Indoor PoolROUND-ROBIN DOUBLES Racquet Court Sign up: Outdoor Sports Board.

4:00 PMBEGINNER WATERCOLOR PAINTING Limit: 8 Creative Arts Studio1.5 hr. Sign up: Program Advising, Ext. 5439WALLYBALL II/III Limit: 8 Racquet CourtBASIC BALANCE I Gym 225 min. RESTORATIVE YOGA A Yoga StudioMIND YOUR MUSCLE II Gym 5


5:00 PMSTRETCH & RELAX A Gym 225 min. MEDITATION A Yoga Studio25 min. OPEN 12-STEP RECOVERY MEETING FE Lenox RoomHosted 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.STRESS, HEALING & SPIRITUAL AWAKENING Room TBDGain a powerful new perspective on your life and the ways in which you create and manage stress. You'll learn how the spiritual journey can help you to take the next step in transforming your life.

7:00 PMTAROT CARD DEMONSTRATION Mansion LibraryExperience the power of tarot cards with a reading demonstration.30 min.

8:00 PMFOCUSING ON THE MONMENT WITH LOVE & ATTENTION FE Room TBDFred Holmquist, a program director at the Hazelden Betty Ford Foundation, will share living principles and practices from the 12-step wisdom tradition that anyone can use and benefit from.

9:00 PMEVENING REFLECTION FE Mansion LibraryJoin members of the 12-Step Community and end your day with reflection and the opportunity to share acknowledgements and impressions from your day.50 min. BINGO Room TBDJoin in the fun with a rousing game of bingo. Win Canyon Ranch prizes!

CLASSES & ACTIVITIES

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SIX CLASS CATEGORIES: Aquatic • Cardio • Dance • Flexibility • Mind-body • StrengthFOUR FITNESS LEVELS:I (Beginner) II (Intermediate) III (Advanced) A (All Levels)A complete and well-balanced program will ideally include a combination of cardio, strength and flexibility.

BEGINNER All, Level I, Level I/II

Cardio – New or returning to a cardiovascular program/ occasional walking, 15-20 minutes. Low to moderate intensityStrength – New or returning to a strength program/no formal or specific weight-training programFlexibility – New or returning to a flexibility programYoga – 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 or 4 times a week. Moderate intensity.Strength – Current program including push-ups, squats, lungesFlexibility – Currently stretching on a regular basis at the beginning or end of a workoutYoga – 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 multi-planar movements on unstable surfacesFlexibility – Currently stretching on a regular basis at the beginning or end of a workoutYoga – Daily practice for several years that includes advanced poses

CARDIO & WEIGHT GYM: 6:30 am to 6 pm – Classes held in the Weight Room have priority use of equipment. Shirt and shoes are required. 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. 5460.

WALKS & RUNSMorning walks – daily 7 AM - * Please bring your water bottle for all walks. Call walk hotline, Ext. 5567, for cancellations.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. Daily45-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. DailyMorning Run – Join us for an easy 2-3 mile run through the scenic Berkshire hills. Set your own pace. Su,M,W,F at 8:30 am

REMINDERS:• All fitness classes are 45 minutes unless otherwise noted.• For your safety, no admittance later than 5 minutes after the hour.• Pace yourself – choose classes appropriate to your fitness level.

• As a courtesy, please avoid wearing perfume and cologne in the gyms.• We advise wearing aqua socks or athletic socks in the pool.

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AQUATICH2O POWER A challenging aerobic conditioning class in shallow water. In the event of inclement weather, class will take place in the Indoor Pool. Su 10am, Mo 10am, Tu 10am, We 10am, Th 10am, Fr 10am, Sa 10amMIND-BODY SPORT This integrative class blends mindful aquatic movements with athletic cardio intervals. Su 3pm, Mo 3pm, Tu 3pm, We 3pm, Th 3pm, Fr 3pm, Sa 3pmSTRENGTH CIRCUIT A circuit-based class set in shallow water encouraging muscle fatigue while maintaining an aerobic level. Su 11am, Tu 11am, We 11am, Th 11am, Fr 11am, Sa 11am

CARDIOADVANCED INDOOR CYCLING The outdoor ride is transported into the studio where you will experi-ence an advanced strength, endurance or interval-focused class. Su 9am, Mo 9am, Tu 9am, We 9am, Th 9am, Fr 9am, Sa 9amBASIC AEROBIC CIRCUIT WEIGHTS This class is designed for the beginner looking for a total body work-out. Mo 10am, We 10am, Fr 10amBERKSHIRE BEAT Burn calories, release stress and feel the joy by drumming on a phys-ioball in this fun, unique class. Tu 9am, Th 9amBOXER'S WORKOUT Punch, jab and hook your way through this interval workout. Jumping rope and heavy bag work included. Mo 3pm, We 3pm, Fr 3pmCARDIO CIRCUIT Aerobic circuit workout using cardio machines and strength equip-ment. Prior lifting experience required. Tu 2pm, Th 2pm, Sa 2pmCARDIO KICKBOXING Join us for a high-energy martial arts and boxing-inspired training ses-sion. Be ready to kick, punch, bob and weave your way through this fun fitness challenge. Su 10am, We 10amFITWALK Learn how to get the most out of walking. Join us and learn a variety of techniques to increase your speed and efficiency while you walk. Mo 10am, Mo 10amHIIT IT High intensity training with minimal breaks in between to increase cardiovascular output while using athletic and strength training exer-cises for an all around aerobic and anaerobic workout. Su 8:30am, Mo 8:30am, We 8:30am, Fr 8:30amINDOOR CYCLING The outdoor ride is transported into the studio where you will experi-ence a strength, endurance or interval-focused class. Su 3pm, Mo 3pm, Tu 11am, Tu 3pm, We 3pm, Th 11am, Th 3pm, Fr 3pm, Sa 11am, Sa 3pmLO-IMPACT AEROBICS An invigorating cardiovascular workout that stimulates heart rate without high impact movements. Su 9am, Mo 9am, We 9am, Fr 9am, Sa 9amOUTDOOR BOOT CAMP Challenge yourself on our trails or lawn area, using your body weight for strength, agility, balance and core training. Add power walking or running to take you to the "ground" level of fitness. Th 11am, Sa 11amSHOCKWAVE FITNESS Extreme cross-training at its best! Try this total body circuit challenge, which uses the Indo-Row machine to provide short, high-intensity intervals plus strength and sculpting stations. Fr 10am

SHRED Discover how to effectively use your time. This training session will teach you how to incorporate high-intensity interval training into your cardio routine. Blast those calories and change your body. Tu 12pm, Th 12pm, Sa 12pmSTEP & STRENGTH A combination of cardio drills using fitness steps and ViPR, for loaded strength exercises, providing a fun and challenging total body work-out. Th 10amSTEP CHALLENGE Join this choreographed class with some athletic drills on the Reebok Step to get a great cardio workout. Tu 2pmSTRIDE A motivating group treadmill workout incorporating interval training. Mo 11am, We 11am, Fr 11amTNT: TABATA 'N' TRX This workout offers the best of both worlds, combining Tabata cardio intervals with working blocks of TRX® strength exercises. Su 11am, Sa 10amVIPR ATHLETIC Interval-based training using the ViPR™ for a total body workout that combines movement with load. Experience three active blocks of exercises followed by recovery and play challenges. Tu 10am

CREATIVE ARTSBEAD WELL: BRACELETS Relax and create your own beautiful beaded bracelet. Fee to upgrade to semiprecious gemstones. Mo 7pmBEGINNER WATERCOLOR PAINTING Join us for beginner-level watercolor instruction in basic techniques, washes, mixing colors and wet-on-wet applications. Sa 4pmCOLLAGE: ART FOR THE SOUL Learn to create beautiful mementos, symbolic scenes and expressions of self through this soothing, intuitive process. Simple steps and tools are all you need to master the essential techniques. Fr 3pmCRAFTING HAND-DIPPED CANDLES In this hands-on workshop, a Canyon Ranch artist will guide you through the process of creating your own hand-dipped tapers. Infuse your candles with mindful intentions, then take them home. Tu 7pmEAR CANDY Create up to four pairs of unique drop or cluster earrings. Our diverse collection of beads, posts and chandelier bases lets you express your personal style - or create a pair as a gift. We 7pmEVERYONE CAN PAINT Enjoy this hands-on workshop, similar to the popular "paint and sip" model. Learn the techniques of acrylic painting while receiving step-by-step instructions as you create your personal artwork. Mo 2pmKNITTING FOR BEGINNERS Learn to cast on, knit and purl. You'll keep your needles and yarn to complete your scarf at home. Su 5pmSUNSET SILK SCARVES With the help of a Canyon Ranch artist, use saturated tissue paper to transfer color to a silk scarf. Take home your beautiful art scarf, ready to wear. Tu 2pm, Th 4pm, Sa 1pmWATERCOLOR LANDSCAPES Compose picturesque landscapes as you advance your artistic skills. After learning basic techniques, you'll explore and apply variegated washes, shadowing, color mixing and more. Th 11amWHIMSICAL PAPER FLOWERS Learn how to make beautiful paper flowers with a Canyon Ranch artist. We 3pm

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CULINARYHANDS-ON COOKING: CHOCOLATE! Discover the health benefits behind this powerful antioxidant. Learn techniques to create fail-proof sweet treats. We 8pmHANDS-ON COOKING: ESSENTIAL KNIFE SKILLS Learning proper cutting techniques can take the chore out of food preparation. Chop, dice, and slice your way to your own culinary cre-ations. Mo 2pmHANDS-ON COOKING: FEEL THE KNEAD Learn the techniques for baking homemade bread and working with different types of grains. Roll, shape, and bake your way to a great smelling kitchen. Fr 8pmHANDS-ON COOKING: HERBS & HONEY Discover the many uses and healing properties of these two natural wonders. Tu 2pmHANDS-ON COOKING: KITCHEN CONCEPTS Sharpen your culinary mind as well as your knife through the funda-mental techniques of healthy cooking. Sa 2pmHANDS-ON COOKING: SAVORY SIDES Learn the methods behind healthy side dishes to accompany your starring entrée. We 2pmHANDS-ON COOKING: SMOOTHIES & JUICES More than just a health fad, smoothies and juices are a fresh and quick way to essential nutrition. Learn about the equipment and ingredient combinations to keep you energized and satisfied. Tu 10amHANDS-ON COOKING: VIVA LAS VEGGIES! We all know we should eat more vegetables - but how? Increase your produce knowledge and learn how to prepare a variety of fresh vegetables. Fr 2pmSUNDAY BRUNCH Enjoy our bountiful brunch featuring Canyon Ranch favorites highlight-ing local farm-to-table ingredients. A wonderful way to celebrate a Sunday in the Berkshires. Su 11am

DANCENIA - The Nia® Technique is a nonimpact aerobic conditioning movement practice that blends dance, martial arts and healing arts. A fun class set to inspiring music suitable for all fitness levels. No shoes. Mo 12pm, We 12pm, Fr 12pmZUMBA® Feel the energy and move your body to fun and easy-to-follow Latin rhythms. Mo 2pm, Th 2pmZUMBA® STEP Tone and strengthen your glutes and legs with a gravity-defying blend of Zumba routines and step aerobics. Get maximum results as you enjoy this easy-to-follow fitness party. Sa 2pm

FLEXIBILITYENERGIZE YOUR SOLES®: FITNESS FOR YOUR FEET™ Twenty minutes dedicated to the health of your feet. Learn the impor-tance of alignment and foot strength and increase function and flex-ibility using our Sole Energizers®. No shoes. Su 12:30pm, Mo 12:30pm, We 12:30pm, Fr 12:30pm, Sa 12:30pmFOAM ROLL & STRETCH Improve your flexibility in this session focused on stretches and full-body foam rolling. No shoes. Mo 4pm, We 4pm, Fr 4pm

MEN'S STRETCH Designed for men to improve total body flexibility. No shoes. Mo 11am, Tu 11am, We 11am, Th 11am, Fr 11amMID-MORNING STRETCH Designed for anyone to improve total body flexibility and awareness. No shoes. Su 11am, Sa 11amMORNING STRETCH A gentle warm-up followed by a series of stretches for the entire body. No shoes. Su 9am, Mo 9am, Tu 9am, We 9am, Th 9am, Fr 9am, Sa 9amROLL & RELEASE A 20-minute class using a foam roller to reduce soreness and induce relaxation of your muscles. No shoes. Su 4:30pm, Tu 4:30pm, Th 4:30pm, Sa 4:30pmSTRETCH & RELAX A 25-minute stretch class. No shoes. Su 5pm, Mo 5pm, Tu 5pm, We 5pm, Th 5pm, Fr 5pm, Sa 5pmWAKE-UP WARM-UP STRETCH A 25-minute standing stretch class - a great morning starter! No shoes. Su 8am, Mo 8am, We 8am, Fr 8amWOMEN'S STRETCH Designed for women to improve total body flexibility and awareness. No shoes. Mo 11am, Tu 11am, We 11am, Th 11am, Fr 11am

MIND-BODYAERIAL YOGA SKILLS Playful yoga using a fabric hammock suspended from the ceiling. Not for moms-to-be or those with glaucoma; unmedicated high blood pressure; osteoporosis. Loose clothing; no sleeveless tops. Mo 2pm, Th 2pmBASIC BALANCE Learn the basics of stability as you explore exercises to improve your balance, using equipment including beams, balance discs and half foam rollers. No shoes. Su 4pm, Tu 4pm, Th 4pm, Sa 4pmCHAIR YOGA 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. Includes balancing and other standing poses. Tu 9am, Th 9am, Sa 9am

CHI ENERGY A moving meditation based on ancient martial arts, designed to har-monize the natural flow of life energy. Weather permitting, class may go outside. Th 12pmEXTENDED VINYASA FLOW A 90-minute version of our vinyasa flow class. Tu 10am, Sa 10amINTERMEDIATE YOGA This intermediate class focuses on posture and proper alignment, us-ing longer held poses to improve stamina and mental focus. No shoes. Su 3pm, Mo 3pm, Tu 3pm, We 3pm, Th 3pm, Fr 3pm, Sa 3pmMEDITATION Learn techniques to help reduce stress, increase mindfulness, calm your mind and help your body relax. In the event of inclement weather, outdoor classes will take place in the yoga studio. Su 5pm, Mo 5pm, Tu 5pm, Tu 8am, We 5pm, Th 5pm, Th 8am, Fr 5pm, Sa 5pmPILATES MAT WORKFLOW WITH WEIGHTS A fast-paced mat workout with hand-held weights, guaranteed to boost your bdoy's fat-burning capacity! build stamina and endurance, sculpt and tone. No shoes. Tu 11am, Fr 11am

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PILATES ON THE BEAM Combines Pilates principles and exercises with work on a specially designed, floor-level, pliable beam - taking mat Pilates training one step further. No shoes. We 11am, Sa 11amPILATES PLUS PROPS Take your Pilates knowledge and your body to the next level with a more challenging mat workout using various Pilates props for im-proved awareness and coordination. No shoes. Mo 11am, Th 11amPILATES REFORMER VINYASA FLOW CLINIC Using the Pilates Reformer, develop a high level of fitness and mind-body awareness as you hold yoga poses against the resistance of the Reformer. Yoga and Reformer Experience required. Mo 12pm, Fr 12pmRESTORATIVE YOGA Experience deep relaxation for healing and rejuvenation. Bolsters and props are used in gentle, supported poses. No shoes. Su 4pm, Mo 4pm, Tu 4pm, We 4pm, Th 4pm, Fr 4pm, Sa 4pmROCK 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. Th 10amSUN SALUTATIONS Greet the sun in 25 minutes, linking 12 postures to stimulate heat in the body. An intermediate flow. In the event of inclement weather, this class will take place in the Yoga Studio. Mo 8am, We 8am, Fr 8amTAI CHI HIKE OFF PROPERTY Enjoy a simple lesson in tai chi on this off-property hike along some of the beautiful trails of the Berkshires. No experience needed. Tu 9:30am, We 9:30am, Sa 9:30amTHE POWER OF BREATH A 25-minute educational and experiential class to learn the funda-mentals of breathing in yoga, cardiovascular and strength training activities. Su 12pm, We 12pmVINYASA FLOW A vigorous class for intermediate and advanced practitioners. Incor-porating arm balances, headstands and inversions. No shoes. Su 10am, Th 10amYIN YOGA Increase your flexibility and release inner tension. This contempla-tive class takes a Taoist approach to yoga asana, focusing on seated, supine and prone postures for up to five minutes. No shoes. Tu 2pm, Fr 2pm, Sa 2pmYOGA FOR A HEALTHY BACK Explore basic strategies for strengthening and stretching areas of the body that can cause chronic low back pain. Not for those with serious spinal injuries or diagnosed spinal conditions. No shoes. Su 2pmYOGA FOR ATHLETES A 45-minute class with flowing athletic moves and yoga postures to improve your strength, balance and flexibility. No shoes. Mo 10am, We 10am, Fr 10amYOGA FOUNDATIONS This beginner class focuses on alignment in basic postures from a standing, kneeling and supine position with emphasis on yogic breathing. No shoes. Su 9am, Mo 9am, We 9am, Fr 9amZENâ�¢GA™ FLOW This 25-minute class blends breath and fluid movement with dance, stretch and Pilates - plus, the newest research findings about how to train your body's fascia, or connective tissue. No shoes. Tu 8am, Th 8am, Sa 8am

OUTDOOR SPORTSADVANCED LEVEL HIKE Su 8am, Mo 8am, Mo 8am, Tu 8am, We 8am, We 8am, Th 8am, Fr 8am, Fr 8am, Sa 8am, Sa 8amAERIAL ADVENTURE Try two adrenaline-filled activities on our High Ropes Challenge Course: the 350-foot long Zip Line and the 40-foot high Giant Swing. We 1pmBIKE RIDE A guided bike ride on the roads of Lenox. Minimal hills. Return time may vary. Su 1:30pm, Tu 1:30pm, Th 1:30pm, Fr 1:30pmCAMP ARCHERY Outdoor archery for beginners! You'll learn the 10 basic steps of shooting an arrow. Then, after some practice, you'll have the opportu-nity to participate in archery games. Mo 1:30pm, Th 1:30pm, Sa 10amCANOE/HIKE COMBO A perennial favorite! Our Outdoor Guides will lead you on a Level 2+ hike on the Appalachian Trail and a canoe trip on Goose Pond. Must be an able swimmer. Mo 9:15am, We 9:15am, Fr 9:15amCLIMBING FOR FITNESS Conquer our rock wall! It's fun, burns mega-calories, builds functional strength and works every major muscle group. Great challenge and a variety of routes for beginning to intermediate climbers. Tu 1pm, Fr 10amHIGH ROPES CHALLENGE COURSE Safely explore your limits and build self-confidence as you journey through a series of ropes, cables and wood constructs set high above the Great Lawn. Sa 1pmHIKE: LEVEL 1 Su 1:15pm, Tu 1:15pm, Th 1:15pm, Fr 1:15pmHIKE: LEVEL 2 Mo 1:15pm, We 1:15pm, Sa 1:15pmHIKE: LEVEL 2/3 Su 9:15amHIKE: LEVEL 3 Tu 9:15am, Th 9:15am, Sa 9:15amKAYAK: SEMIPRIVATE Enjoy a kayak tour on one of our beautiful local lakes. Instruction included. Must be an able swimmer. Weather dependent. We 1:30pm, Sa 1:30pmLOOPS & LADDERS Challenge yourself on our High Ropes Challenge Course. Work on your own or with a partner to scale the Giant's Ladder, then move onto the Space Loops to test your balance and strength. Fr 1pmMORNING RUN Join us for an easy 2-3 mile run through the scenic Berkshires Su 8:30am, Mo 8:30am, We 8:30am, Fr 8:30amMORNING WALK 30-minute walk or 45-minute walk on relatively flat terrain that will accommodate all paces. Su 7am, Mo 7am, Tu 7am, We 7am, Th 7am, Fr 7am, Sa 7amRAIL TRAIL BIKE RIDE: LEVEL 2 Hit the bike trail with us for a flat ride along a scenic lake. 11-22 miles. Su 8:30am, Tu 8:30am, Th 8:30amSHINRIN YOKU Shinrin Yoku is the Japanese practice of taking in the forest atmo-

For all Outdoor Sports activities, please sign up on the Outdoor Sports Boards located in front Upper Spa Lobby Departure times vary due to the location of activity.

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.

To schedule private activities please call Outdoor Sports at Ext. 5535, between 8 am and 4 pm.

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HIKING & BIKINGBeginning 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.Breakfast, snacks and lunch are supplied as appropriate. Guide service, packs, water and transportation to trailheads are provided.Bike rides – Rated beginner, intermediate and advanced, ranging from casual four-mile cruises to extended 30-mile tours.We ride both on pavement and limited mountain trails.Bikes are available for short-term use from our Biking office at no charge.

sphere or "forest bathing." Join your guide on a slow, intentional walk into the woods to de-stress and reconnect with nature. Th 1:30pm

RACQUET SPORTSAFTERNOON TENNIS DRILLS Sharpen your skills and learn to hit the sweet spot every time. Th 1pm, Sa 2pmBEGINNER TENNIS CLINIC An introduction to the game of tennis, from how to grip a racquet to basic elements of the swing. Beginners only. Mo 2pmCARDIO TENNIS A fun new approach to tennis in a great group aerobic workout. Su 10am, Mo 10am, Tu 10am, We 10am, Th 10am, Fr 10amINTERMEDIATE TO ADVANCED TENNIS CLINIC Enhance your game with pointers from a Canyon Ranch tennis pro. Su 1pm, Tu 2pm, Fr 1pmROUND-ROBIN DOUBLES A doubles tennis tournament in a round-robin format. (2.5 skill level required.) Tu 3pm, Sa 3pm

STRENGTH300 WORKOUT In this high-intensity workout, you'll complete 60 repetitions of five dif-ferent strength exercises. Perform as many sets as you need to reach 300 repetitions! Mo 11am, We 2pm, Fr 2pmABS ON THE BALL A 25-minute class featuring abdominal and back stabilization using physioballs. Su 12pm, Mo 12pm, We 12pm, Fr 12pm, Sa 12pmBODY WEIGHT BASICS A 20-minute class, using your body weight, focus on proper form while executing basic strength exercises you can do at home, during work breaks or on the move. No equipment is needed for this class. Tu 8:30am, Th 8:30am, Sa 8:30amGLUTE CAMP A combination of strength and endurance exercises using the BOSU weighted stability ball to improve awareness and strength of your core and lower body. Th 3pm

KETTLE-BAR Strength training and muscular endurance drills are combined with the use of weighted Versa Bars and kettlebells in this full body, athletic workout. Tu 2pm, Th 2pm, Sa 2pmLONG & LEAN BARRE WORKOUT High-repetition exercises and mat work combine to strengthen, tone and balance your body in this workout at the ballet barre. No shoes. We 2pm, Fr 2pmMIND YOUR MUSCLE Combine strength and yoga by alternating yoga postures with strength exercises in a circuit style class. Tu 4pm, Th 4pm, Sa 4pmMUSCLE CONDITIONING Learn basic strength and muscular endurance exercises using hand weights. A total body workout. Su 10am, Tu 10am, Th 10am, Sa 10amMUSCLE MAX Take your strength workout to the next level with challenging exer-cises using a variety of strength and stability equipment. We 4pmTOTALLY TUBING Learn a variety of muscular endurance-based exercises using resis-tance tubing. Mo 2pm, We 2pm, Fr 2pmTRX ESSENTIALS TRX Suspension Training® allows you to work out using just your body weight. Focus on developing strength, endurance, mobility, balance, flexibility and core stability. Prerequisite: Intro to TRX. We 2pm, Fr 2pmTRX FLOW Experience mindful movement, strength, mobility, and flexibility while using the TRX® Suspension Trainer to assist and challenge you. Mo 4pm, Fr 4pmTRX RIP Mixing rotation, core stability, power, mobility, and coordination chal-lenges, this workout offers strength and cardiovascular conditioning with variable resistance, using a lever bar and cord. Tu 3pm, Sa 3pm

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COCONUT MELTThis rejuvenating experience uses warm coconut poultices to leave your skin soft, smooth and supple. Relax deeply as gentle heat aids in the penetration of this amazing oil.

MOVESTRONG FUNCTIONAL FITNESS TRAININGWorking with a trainer, use your body weight as resistance to build strength that carries over to real-world activities, using our MoveStrong Functional Training equipment. This advanced total body workout is not recommended for those with limitations and/or injuries.

BUILDING BETTER RELATIONSHIPSWant more joy, harmony and well-being in your relationships? Our Life Management experts can provide insights and strategies. Meet with a licensed therapist, alone or with an important person in your life, to improve communication and understanding.

SUPPORTING YOUR MICROBIOMEThe vast collection of microbes in the bowel plays a symbiotic role in digestion and immune function. Learn which foods, dietary patterns and supplements can help support your microbiome and promote health.

HAVE YOU TRIED THESE?

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 tak-ing 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.

HOW TO EAT WELL Splurge on color: The brilliant colors of fruits, vegetables and legumes come from phyto-chemicals, 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.

M E L’ S T I P SExcerpted from Mel’s Tips for Healthy Living

WELLNESS SERVICES AT HOMEThe 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.

For more information on these services, call Ext. 5439.

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canyonranch.com

P H O N E N U M B E R S

L I F E -T H R E AT E N I N G E M E R G E N C I E S , C A L L 9 - 911

Appointments ................................5439Life Management ......................... 5325Bell Services Desk ....................... 5500Cafe .................................................. 5210Dining Room ................................... 5310Exercise Physiologists ................. 5325Fitness ............................................. 5460Guest Services Center/Concierge 5525Health Packages............................ 5102Hotel Operator ......................................0

Housekeeping ................................5432Medical ..............................................5317Nutrition .......................................... 5325Outdoor Sports ............................. 5535Program Advisors ..........................5439Registration ..................................... 5519Reservations ...................................5497Security ........................................... 5306Showcase Boutique ..................... 5402

WEEK AT CANYON RANCH · 2019-04-19 · TAKING CANYON RANCH HOME MEMBERSHIPS – FOR THE HEALTH OF...

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Transcript of WEEK AT CANYON RANCH · 2019-04-19 · TAKING CANYON RANCH HOME MEMBERSHIPS – FOR THE HEALTH OF...