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December 13 – 19, 2009
This Week
at Canyon Ranch • Tucson, Arizona
Your guide to creating the perfect stay with
fitness classes, daily talks, workshops and
evening programs – including appointments.
Dining Room Hours
BREAkFAST: 7 to 9 a.m.
LUNCh: 11:30 a.m. to 2 p.m.
DINNER: 5:30 to 8 p.m. Please make
your dinner reservations with the
Dining Room host during breakfast or
lunch, or by calling Ext. 4313.
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.
Kitchen Tours
All guests are welcome to tour our
kitchen and meet the staff members
who prepare Canyon Ranch’s fabulous
signature cuisine. Tours are on Tuesdays
Experience Canyon Ranch
at 10 a.m. and Thursdays at 4:15 p.m.
Sign up: Spa Activity Board. Please dress
appropriately. No flip flops or robes.
Love It Here? Live Here! Double U Café Hours
Enjoying the Southwest environment and Canyon Ranch lifestyle? Wish every day could Enjoy Canyon Ranch cuisine at this
be like this one? It can – with the purchase of a home or a lot in our exclusive new indoor/outdoor café.
community. Resale homes are also available, starting at $1,250,000. Find out how to BREAkFAST: 6 to 9:30 a.m. (Daily)
make the Canyon Ranch address yours – call Linda Proctor at Ext. 4220. Marketed by LUNCh: 11:30 a.m. to 1:30 p.m. (Daily)
Arena Realty.
Captain’s Table
Memberships – For the Health of It Ask to be seated at a noon Captain’s
Did you know that 10-year LifeShare Memberships are available? Learn more about Table in the dining room. A Canyon
this enduring commitment to your health. Visit the Membership Sales Office in the Ranch staff member gives insight
Clubhouse, or call Ext. 4567. about their department and answers
questions about the Ranch. This week’s
Sound Experience: Just “Be” featured departments are:
Experience an endless sonic hologram of nature and music nightly in the Sanctuary with SUnDay – Skin Care
our Ambience Sound System, developed by Chip Davis of Mannheim Steamroller. Enjoy MonDay – Spiritual
a few minutes to soothe your spirit and transition into your evening, or linger as long as TUESDay – Tennis
you like. Open 6:30 p.m. – 9 p.m. WEDnESDay – Memberships
THURSDay – Tarot
Spa Features FRIDay – Medical
SaTURDay – Clairvoyant
YOUR “TOTAL” TRANSFORMATION FACIAL
Our exclusive signature facial, but with an added boost – this union of science and Spa Hours
technology is our most spectacular skin care service. Luxurious Canyon Ranch products 6:30 a.m. to 10 p.m.
with Pro-NAD® strengthen the skin barrier, taking action against DNA damage caused
by sunlight and stimulating healthy cell production. Every treatment also includes Showcase Boutique Hours
an infusion of atoxelene, a serum enriched with a natural amino peptide complex to Monday – Friday, 8:30 a.m. to 9 p.m.
smooth skin and significantly diminish the appearance of fine lines and wrinkles. This Saturday, 9 a.m. to 9 p.m.
is delivered by the latest in oxygen technology – an advanced pressurized application Sunday, 9 a.m. to 5 p.m.
system that infuses products into skin for rapid absorption. Your aesthetician will select
from two powerful serums to customize your facial. 80 minutes. Ranch Store Hours
Daily 8:30 a.m. to 6:30 p.m.
Exercise & Vitality at Any Age offerings embrace all the components of fitness Please check activity boards near the Spa Desk
and Dining Room for last-minute changes. As
while addressing those aspects of physical conditioning that are particularly a courtesy to other guests, please do not enter
important to maintaining vitality and quality of life over the years. These talks or fitness classes 10 minutes after the hour
activities are noted by the symbol. or later.
Horizons
Explore new Horizons –
The Care you’ve Been Looking For
Welcome to Canyon Ranch. I hope you’ve thought about what you’d like to accomplish during
your stay here, because the opportunity before you is practically boundless. You’ve come to a place
where you can explore new horizons in ways that can truly change your life.
If you simply want to relax, be cared for, enjoy the natural beauty all around and eat well – good
for you. Or perhaps you can’t wait to dive into our classes and activities. You’ve come to the right
place. People with all sorts of intentions and expectations have a wonderful time here. But I want to
be absolutely sure that you know how far your most exalted intention can take you.
Canyon Ranch exists because one asthmatic, out-of-shape, stressed-out, middle-aged man went
to a spa 30 years ago and changed his life. That man is me. I’d been going to doctors, good doctors,
my whole life, and had always received decent treatment for my symptoms. What no doctor had
ever made me see was that the power to change my fate was within my grasp. This revelation,
which arose from a rather limited spa experience, inspired me to create the ultimate health resort, a
place with vast resources for treating each individual as a whole person – a place where others could
find what I had found.
This is the essence of the remarkable preventive practice we call Canyon Ranch Medicine.
When you see a Canyon Ranch physician, you’ll have all the time you need, and you’ll find an ally
in getting to the root of whatever pains or worries you. Not that you need to have a thing wrong
with you to benefit from our approach – our doctors and health & healing professionals will
work together to help you achieve optimum health, performance and longevity. In fact, many of
our cleverest long-time guests use Canyon Ranch as their primary source of health care – they’ve
discovered a depth of knowledge and personal attention here they haven’t found anywhere else.
I’d also like to point out a new initiative to guide our guests toward fitness classes and outdoor
activities that will enhance their vitality at any age. Look for the Exercise and Vitality at Any Age
symbol next to classes that will help you find your ideal “prescription” for long, high-quality life.
As you plan your stay, if your intention is to make the most of your opportunity for a life-
enhancing vacation, I strongly suggest that you meet with a nurse educator and Program Advisor.
They are the experts, and your guides to the heart and soul of Canyon Ranch.
Wishing you a great stay and the best of health!
SUnDay December 13, 2009
FITnESS LEVEL I (Beginner) II (Intermediate) III (Advanced) * (All Levels)
n Daily discussions and workshops Exercise & Vitality at any age
MoRnIng aFTERnoon
HIKIng & BIKIng Noon aBS ExPRESS * Gym 9
Complimentary and private excursions available. n LUnCH & LEaRn Demo Kitchen
Sign up: Hiking & Biking Activity Board Enjoy PEANUT CURRY ChICkEN, soup, salad and dessert
and watch our demo chef prepare the entrée.
7 am MoRnIng WaLKS * Spa Lobby
1 pm TaI CHI * Gym 8
8:30 am yaMUna® FooT FITnESS * Gym 9
n HEaLTHy FEET & naILS Spa Lobby
9 am aBoVE & BELoW THE BELT I/II Gym 8 Join a Beauty Services nail technician and learn how to
InDooR CyCLIng * Gym 5 care for your feet and maintain your nails at their best and
LIFT, SHIFT, SHaKE Gym 1 healthiest, both in the Salon and at home.
STRIDE * Gym 2 n SECRETS oF CoSMIC TIMIng Catalina Room
yoga FoR a HEaLTHy BaCK I Gym 9 Do you believe in synchronicity? have you ever felt as if you
n CaRDIo TEnnIS CLInIC Tennis Courts were effortlessly tuned in to the events around you? Learn
Enjoy a heart-pumping cardio tennis workout to music. to recognize flashes of personal power and use them more
Fee: $60; Sign up: Spa Activity Board effectively, with the help of a Canyon Ranch astrologer.
n goLF CLInIC: PUTTIng Golf Performance Center 2 pm aFTERnoon WaLK * Spa Lobby
40 percent of shots in a round of golf are putts – learn to LET’S DanCE Gym 1
improve your stroke. Limit 4. Fee: $95; Sign up: Ext. 4338
PoSTURE & BaLanCE * Gym 9
n HanDS-on CooKIng ExPRESS: PoWER PUMP II/III Gym 4
IS yoUR CoFFEE RIgHT FoR yoU? Demo Kitchen yoga FoUnDaTIonS I Yoga Dome
Learn all about the growing, roasting, grinding and n goLF CLInIC: PITCHIng Golf Performance Center
brewing of your coffee. Discover how to read labels and Learn the fundamentals of successful pitching and how to
pick the best coffee for you. Get hands-on experience fly the ball over obstacles with confidence. Limit 4. Fee: $95;
pulling shots, frothing milk and creating your favorite Sign up: Ext. 4338
coffee drink. Fee $75; Sign up: Ext. 4338
2 - 4 pm n HanDS-on CooKIng CLaSS Demo Kitchen
10 am CaRDIo CIRCUIT * Gyms 2,3 Healthy Home Style. The comfort foods you’ve always
CoRE 24 II/III Gym 1 loved, now prepared in a healthy way. Food so good, even
FITnESS FIRST I Gym 8 Grandma would approve. Fee: $125; Sign up: Ext. 4338
MEn’S STRETCH * Gym 7
WoMEn’S STRETCH * Gym 9 3 pm BUFF BooTy II Gym 1
InTERMEDIaTE yoga II Yoga Dome
11 am aQUa SHaPE I Aquatic Center WaLLyBaLL II/III Racquet Ct. 1
DJ DanCE PaRTy * Gym 1 WET WoRKoUT * T-Pool
H20 PoWER HoUR * T-Pool yaMUna® BoDy RoLLIng * Gym 9
STRETCH * Gym 9
VInyaSa FLoW II Yoga Dome 3 - 5 pm n PaSSIon! Health & Healing Library
WaLLyBaLL II/III Racquet Ct. 1 New brain research provides some surprising and simple
tools for sustaining enthusiasm and enhancing creativity
n goLF FULL SWIng TIPS Golf Performance Center
and joy. A class in psychaerobics with Robert Maurer, Ph.D.
Our PGA professionals will provide one on-target tip per
Package choice or $150; Sign up: Ext. 4338
attendee. Complimentary. Limit 6.
n THE TRUE SToRy oF FaT-BURnIng 4 pm InDooR CyCLIng * Gym 5
DURIng ExERCISE Catalina Room RESToRaTIVE yoga * Gym 9
Exercise Physiologist Doug Loveday, M.S., will discuss ways STRETCH & RELaxaTIon * Gym 7
to modify your exercise program to optimize fat-burning.
Learn how oxygen consumption, interval training, exercise 4 - 5:30 pm n THE aRT oF PaPER CaSTIng Creative Arts Center
intensity and other variables contribute toward fat-burning Create handmade paper and handmade paper castings to
during exercise. mount onto stationery, invitations, greeting cards or frame
as art with artist Terri Caminker. Limit 12. Sign up: Ext. 4338
5 pm MEDITaTIon * Yoga Dome
n 12-STEP oPEn RECoVERy MEETIng Cactus Room
Share your experiences at this guest-hosted meeting based
on AA principles. Everyone is welcome.
My Schedule
5:10 - 6 pm n PILaTES & gyRoTonIC®:
ConTRaST & CoMPaRE Pilates Studio/Gym 6 DECEMBER 13, 2009
Curious about Pilates or Gyrotonic? Would you like to
know how the two systems compare? Join DeAnna Murray, 6 am ___________________________________________
movement therapist, in a fun and informative discussion.
EVEnIng 7 am ___________________________________________
5:30 pm e nIgHTLy CanDLE LIgHTIng Clubhouse Living Room
8 am ___________________________________________
6:30 pm SoUnD ExPERIEnCE: JUST “BE” Sanctuary
Drop in and enjoy our Ambience Sound System. Soothe
your spirit and transition into your evening. Open nightly 9 am ___________________________________________
6:30 p.m. – 9 p.m.
7 pm n FInDIng InnER PEaCE In TIMES 10 am ___________________________________________
oF CHaoS & CHangE Cactus Room
Join a Spiritual Services expert and learn perspectives and
tools to help you reduce anxiety and find joy and meaning 11 am ___________________________________________
in the midst of change and instability.
7:30 - 9 pm n WaTERCoLoR BaSICS Creative Arts Center 12 pm ___________________________________________
Jay Williams teaches basic watercolor techniques. Paint a
sunset or desert scene to take home. Limit 12. Sign up:
Ext. 4338 1 pm ___________________________________________
8 pm n CooKBooKS! CooKBooKS!
CooKBooKS! Catalina Room 2 pm ___________________________________________
Read it and eat the healthy way. Get in touch with your
inner chef through the wonders of exciting new cookbooks
previewed by Lois Friedman. Discover a glorious variety of 3 pm ___________________________________________
Native Seeds/SEARCh beans.
4 pm ___________________________________________
5 pm ___________________________________________
6 pm ___________________________________________
7 pm ___________________________________________
8 pm ___________________________________________
9 pm ___________________________________________
MonDay December 14, 2009
FITnESS LEVEL I (Beginner) II (Intermediate) III (Advanced) * (All Levels)
n Daily discussions and workshops Exercise & Vitality at any age
MoRnIng aFTERnoon
HIKIng & BIKIng Noon yaMUna® FooT FITnESS * Gym 9
Complimentary and private excursions available. n LUnCH & LEaRn Demo Kitchen
Sign up: Hiking and Biking Activity Board Enjoy MISO GLAZED SALMON, soup, salad and dessert and
watch our demo chef prepare the entrée.
7 am MoRnIng WaLKS * Spa Lobby
1 pm n CRUnCH-FREE aBS: IS IT PoSSIBLE? Spa Lobby
8 am n TEnnIS: InTERMEDIaTE To aDVanCED CLInIC Crunches aren’t the only way to work your abs! Learn new,
Fee: $60; Sign up: Spa Activity Board unique ways to strengthen your core muscles in this fun
and informative presentation.
8:15 - RanCH SaVVy BREaKFaST Double U Café
8:50 am Just arrived? Join us at the start of your day and learn more n goLF SHoRT gaME TIPS Golf Performance Center
about Canyon Ranch and how you can maximize your stay Our PGA professionals will provide one on-target tip per
during an informal breakfast chat. Call Guest Services at attendee. Complimentary. Limit 6.
Ext. 4312 for more information. n naTURE TaLK & WaLK Spa Lobby
Learn about our desert wonders while strolling the Canyon
8:30 am aBS ExPRESS * Gym 9 Ranch grounds with a staff naturalist.
9 am aBoVE & BELoW THE BELT I/II Gym 8 2 pm aFTERnoon WaLK * Spa Lobby
CHaIR yoga I Gym 9 BoxER’S WoRKoUT II/III Gym 8
InDooR CyCLIng * Gym 5 FIT STRIP Gym 1
STEP JaM Gym 1 PoSTURE & BaLanCE * Gym 9
STRIDE * Gym 2 yoga naTURaLLy * T-Pool Ramada
n CaRDIo TEnnIS CLInIC n goLF CLInIC: BUnKERS Golf Performance Center
Enjoy a heart-pumping cardio tennis workout to music. Learn how to get out of the bunker every time. Limit 4. Fee:
Sign up: Spa Activity Board. Fee: $60 $95; Sign up: Ext. 4338
n goLF CLInIC: CHIPPIng Golf Performance Center n gooD PoSTURE IS yoUR BIRTHRIgHT Spa Lobby
Learn to chip the ball consistently to within one-putt range. Good posture is inherent in nearly all humans. As babies,
Limit 4. Fee: $95; Sign up: Ext. 4338 we sit in perfect neutral without tension. Join Norma Itule,
Canyon Ranch Movement Therapist, and learn simple
10 am BaRS, BaLLS & BUngEES Gym 1 ways to begin accessing your body’s inborn search for
CaRDIo CIRCUIT * Gyms 2,3,4 neutral alignment.
FITnESS FIRST I Gym 8
MEn’S STRETCH * Gym 7 2 - 3:30 pm n CREaTIVE Bag EMBELLISHMEnT Creative Arts Center
WoMEn’S STRETCH * Gym 9 Express your individual style by decorating your canvas
Canyon Ranch bag using beads, stencils, paint and other
11 am aQUa SHaPE I Aquatic Center craft supplies with artist Terri Caminker. Limit 10. Sign up:
FUnK aERoBICS Gym 1 Ext. 4338
gET on THE BaLL * Gym 9
H2o PoWER HoUR * T-Pool 2 - 4 pm n HanDS-on CooKIng CLaSS Demo Kitchen
Meals Express: 29 Minutes or Less. No time to cook? No
InTERMEDIaTE yoga (90 min) II Yoga Dome
problem. Let us show you simple and healthy meals in mere
WaLLyBaLL II/III Racquet Ct. 1 minutes. Fee: $125; Sign up: Ext. 4338
n PEaK PERFoRManCE Catalina Room
Everyone has life arenas just ripe for improvement – 3 pm BooMIn BaBIES Gym 1
athletic, professional, social or personal. Stephen Brewer, WaLLyBaLL II/III Racquet Ct. 1
M.D., will discuss how to move from your current level to WET WoRKoUT * T-Pool
achieve a higher level of energy and performance. yaMUna® BoDy RoLLIng * Gym 9
4 pm InDooR CyCLIng * Gym 5
RESToRaTIVE yoga * Gym 9
STRETCH & RELax * Gym 7
n SKIn CaRE 101 Spa Lobby
An aesthetician from our Skin Care department will discuss My Schedule
the basics and principles of skin care. DECEMBER 14, 2009
4 - 6:15 pm PHoTo WaLK
Capture the beauty of the desert at dusk. Learn tips and 6 am ___________________________________________
tricks for photographing nature on this casual photo walk
around the Canyon Ranch grounds. A Canon G-9 digital
camera and a CD of your images will be provided. Fee: $85. 7 am ___________________________________________
Please see Hiking & Biking Activity Board to sign up or for more
information.
8 am ___________________________________________
5 pm yIn yoga Yoga Dome
5:10 - 6 pm n THE REaL SKInny on WEIgHT ManagEMEnT: 9 am ___________________________________________
THE PRoCESS BEyonD THE nUMBERS Catalina Room
Learn new approaches to healthy weight loss and
lifelong weight maintenance with Canyon Ranch weight- 10 am ___________________________________________
management expert Param Dedhia, M.D. Begin your
journey toward the ultimate goal of health and wellness.
11 am ___________________________________________
EVEnIng
5:30 pm e nIgHTLy CanDLE LIgHTIng Clubhouse Living Room 12 pm ___________________________________________
6:30 pm SoUnD ExPERIEnCE: JUST “BE” Sanctuary
Drop in and enjoy our Ambience Sound System. Soothe 1 pm ___________________________________________
your spirit and transition into your evening. Open nightly
6:30 p.m. – 9 p.m.
2 pm ___________________________________________
7 pm n So UPSET I Can’T THInK STRaIgHT! Cactus Room
Discover the many ways your brain affects your emotions.
With John Shukwit, M.A., L.PC., explore techniques to 3 pm ___________________________________________
override ingrained thought patterns and learn how to STOP
and develop a thoughtful response to life’s stressors.
4 pm ___________________________________________
7 - 8:30 pm e HoLIDay BEaDIng Pavilion
Make a glamorous bracelet to complete your holiday
ensemble, using gem, pearl and crystal beads. With artist 5 pm ___________________________________________
Shirley Loose. Sign up: Ext. 4338
8 pm n HEaLTH: THE FoUnDaTIon oF naTIonaL SECURITy, 6 pm ___________________________________________
EConoMIC PRoSPERITy & oUR FUTURE Catalina Room
Pursuit of optimal health is the paradigm shift for the
new millennium. This interactive presentation by Richard 7 pm ___________________________________________
Carmona, M.D., Vice-Chairman of Canyon Ranch and
17th Surgeon General of the United States, shows how
health is the foundation for success in all sectors of society 8 pm ___________________________________________
worldwide.
9 pm ___________________________________________
TUESDay December 15, 2009
FITnESS LEVEL I (Beginner) II (Intermediate) III (Advanced) * (All Levels)
n Daily discussions and workshops Exercise & Vitality at any age
MoRnIng 11 aM
(cont’d)
n LET yoUR SPIRIT SoaR WITH
HEaLIng ToUCH Catalina Room
HIKIng & BIKIng Your spirit can expand energetically through healing
Complimentary and private excursions available. Touch. Join Sue kagel, R.N., Certified healing Touch
Sign up: Hiking and Biking Activity Board Practitioner, to strengthen your sense of joy, hope, faith
and trust. Explore how healing Touch can help you access
7 am MoRnIng WaLK * Spa Lobby your mission and purpose.
7:30 - BIRD WaLK Spa Lobby
9:30 am Enjoy a leisurely bird-watching walk around the Ranch and aFTERnoon
the neighboring horse farm. Binoculars and a snack will be
provided. Sign up: Hiking & Biking Activity Board Noon aBS ExPRESS * Gym 9
n LUnCH & LEaRn Demo Kitchen
8 am n TEnnIS: InTERMEDIaTE To aDVanCED CLInIC
Enjoy GREEk SPICE RUBBED ChICkEN IN PITA, soup, salad
Fee: $60; Sign up: Spa Activity Board
and dessert and watch our demo chef prepare the entrée.
8:15 - RanCH SaVVy BREaKFaST Double U Café
1 pm SPIRIT WaLK Spa Lobby
8:50 am Just arrived? Join us at the start of your day and learn more
about Canyon Ranch and how you can maximize your stay n METaBoLIC ExERCISE MEaSUREMEnT Spa Lobby
during an informal breakfast chat. Call Guest Services at Learn how to maximize the efficiency of your exercise
Ext. 4312 for more information. routine. A volunteer from the audience will be hooked up
to state-of-the-art, portable gas analyzer and computer for
8:30 am SERIoUS CyCLE (75 MIn) II/III Gym 5
a 15- to 20-minute sub-maximal exercise bout.
yaMUna® FooT FITnESS * Gym 9
n WaKE-UP CaLL: SLEEP FoR gooD HEaLTH Catalina Room
9 am aBoVE & BELoW THE BELT I/II Gym 8 There’s nothing like a good night’s sleep – and inadequate
EnERgy STRETCH * Gym 7 sleep can impact your lifestyle in many negative ways. Meet
STRIDE * Gym 2 Canyon Ranch sleep expert Phil Eichling, M.D., M.P.h., and
learn how to identify and treat sleep disorders.
WoRLD BEaT * Gym 1
yaMUna® BoDy RoLLIng * Gym 9 1:15 pm n WaTSU® DEMo Aquatic Center
n CaRDIo TEnnIS CLInIC Join us for a demonstration of this unique aquatic treatment
Enjoy a heart-pumping cardio tennis workout to music. – it’s great for jet lag, stress release and sleep.
Sign up: Spa Activity Board. Fee: $60
n goLF CLInIC: PITCHIng Golf Performance Center 1:30 pm InTRo To WaLLyBaLL I Racquet Ct. 1
Learn the fundamentals of successful pitching and how to fly n MEMBERSHIPS & REaL ESTaTE Cactus Room
the ball over obstacles. Limit 4. Fee: $95; Sign up: Ext. 4338 Meet Linda Proctor and find out how you can become a
regular part of the Canyon Ranch community and make a
10 am CaRDIo CIRCUIT * Gyms 2,3 lifelong commitment to healthy living.
CoRE 24 Gym 1
FITnESS FIRST I Gym 8 2 pm aFTERnoon WaLK * Spa Lobby
MEn’S STRETCH * Gym 7 BELLyDanCE Gym 1
WoMEn’S STRETCH * Gym 9 PoWER PUMP II/III Gym 4
TRagER MEnTaSTICS * Gym 9
n WoMan’S WISDoM & SPIRITUaLITy Cactus Room
Join a spiritual provider to discover the unique ways women yoga FoUnDaTIonS I Yoga Dome
experience spirituality and personal transformation. Explore n goLF CLInIC: PUTTIng Golf Performance Center
the challenges and choices that women face today and 40 percent of shots in a round of golf are putts – learn to
learn to awaken your spiritual power and wisdom. improve your stroke. Limit 4. Fee: $95; Sign up: Ext. 4338
n MaKEUP DEMo Spa Lobby
10 - n WaTERCoLoR BaSICS Creative Arts Center Join a makeup professional from the Salon and discover simple
11:30 am Jay Williams teaches basic watercolor techniques. Paint a makeup tips and tricks to enhance your everyday look.
sunset or desert scene to take home. Limit 12. Sign up: Ext. 4338
2 - 3:30 pm n CRySTaLLIZE IT! Creative Arts Center
11 am aQUa SHaPE I Aquatic Center Learn how to hot-fix Swarovski crystals on the Canyon Ranch
FUnK aERoBICS Gym 1 T-shirt you received at registration with artist Terri Caminker.
gEnTLE VInyaSa I Yoga Dome Bring your T-shirt and join the fun. Limit 10. Sign up: Ext. 4338
MUSCLE ConDITIonIng II Gym 8
STRETCH * Gym 9 2 - 4 pm n HanDS-on CooKIng CLaSS Demo Kitchen
WaLLyBaLL II/III Racquet Ct. 1 The Chicken & Fish Solution. Master these two kitchen icons
once and for all! Fee $125; Sign up: Ext. 4338
n EnVy yoUR SKIn Spa Lobby
What role do vitamins, nutrients and antioxidants play in 3 pm BooT CaMP II/III Gym 1
your skin care routine? Learn about key ingredients with a InTERMEDIaTE yoga II Yoga Dome
Canyon Ranch Skin Care expert, and find out how to be a
PILaTES MaT WoRK I Gym 9
savvy shopper for your skin type.
WaLLyBaLL II/III Racquet Ct. 1 8 pm e CoPIng WITH HoLIDay STRESS Catalina Room
WET WoRKoUT * T-Pool Reducing stress and anxiety is especially important when
you want to enjoy the holidays with those you love. Learn
3 - 4:30 pm n MaxIMIZE yoUR CaLoRIE BURn Catalina Room how to spot ways you may be increasing your stress, and
Learn what to eat and drink before, during and after your take home a variety of stress-reducing tools to make this
workout for maximum benefit in every activity. Nutritionist holiday season the best ever.
hana Feeney, M.S., R.D., C.S.S.D., will provide practical
information and a taste testing. Fee: $100; Sign up: Ext. 4338
4 pm InDooR CyCLIng * Gym 5
RESToRaTIVE yoga * Gym 9
STRETCH & RELax * Gym 7
n STRESS, HEaLIng & SPIRITUaL aWaKEnIng Cactus Room
Gain a powerful new perspective on your life and the
ways in which you create and manage stress, healing and My Schedule
change. You’ll learn how the spiritual journey can help you
to take the next step in transforming your life.
DECEMBER 15, 2009
4 - 5:30 pm e HoLIDay CLay ConnECTIon Creative Arts Center 6 am ___________________________________________
Sculptor Petra Gronenberg shows you how to create mini
holiday ornaments with Clay.
7 am ___________________________________________
4 - 6 pm n SKETCH THE SonoRan SUnSET Spa Lobby
Join Jay Williams for a short walk as dusk approaches. Learn
tips and tricks with watercolor crayons as you sketch and 8 am ___________________________________________
paint the sunset. All levels welcome. Fee: $85; Sign up: Hiking
and Biking Activity Board
9 am ___________________________________________
5 pm MEDITaTIon * Yoga Dome
n 12-STEP oPEn RECoVERy MEETIng Cactus Room 10 am ___________________________________________
Share your experiences at this guest-hosted meeting based
on AA principles. Everyone is welcome.
n THE SPIRIT oF TRanSFoRMaTIon: 11 am ___________________________________________
SPIRIT LoDgE PaRT 1 Sanctuary
This session will introduce the Spirit Lodge – a powerful
process for transformation and connection. Learn what to 12 pm ___________________________________________
expect as you take a lasting step toward inner peace. The
Spirit Lodge is inclusive; all are welcome.
1 pm ___________________________________________
5:10 - 6 pm n MInIMaL ExERCISE, MaxIMUM RESULTS Catalina Room
Learn the latest strategies for optimizing body fat loss and 2 pm ___________________________________________
your training time. Find out how to gain the results you
want, with Eric Alikpala, M.S.
3 pm ___________________________________________
EVEnIng
4 pm ___________________________________________
5:30 pm e nIgHTLy CanDLE LIgHTIng Clubhouse Living Room
6:30 pm SoUnD ExPERIEnCE: JUST “BE” Sanctuary 5 pm ___________________________________________
Drop in and enjoy our Ambience Sound System. Soothe
your spirit and transition into your evening. Open nightly
6:30 p.m. – 9 p.m. 6 pm ___________________________________________
7 pm n HEaLTHy WEIgHT In MEnoPaUSE:
WHaT WoRKS, WHaT DoESn’T Cactus Room 7 pm ___________________________________________
Regain your svelte waistline. In this presentation, Deborah
Straub, M.S., R.D., will help you find out where your waist
went and what you can do about it. 8 pm ___________________________________________
9 pm ___________________________________________
WEDnESDay December 16, 2009
FITnESS LEVEL I (Beginner) II (Intermediate) III (Advanced) * (All Levels)
n Daily discussions and workshops Exercise & Vitality at any age
MoRnIng 11 am
(cont’d)
aERoBIC JaM
aQUa SHaPE I
Gym 1
Aquatic Center
HIKIng & BIKIng H2o PoWER HoUR * T-Pool
Complimentary and private excursions available. STRETCH * Gym 9
Sign up: Hiking and Biking Activity Board VInyaSa FLoW II Yoga Dome
WaLLyBaLL II/III Racquet Ct. 1
6:30 -8:30 am 8-MILE WaLK III Spa Lobby
n anCIEnT WISDoM FoR MoDERn TIMES Catalina Room
7 - 11 am PHoTogRaPHy HIKE Join acupuncturist Marta Vegara, L.Ac., to explore how
Capture the beauty of the desert. Join this easy hike and the venerable system of acupuncture, rooted in nature and
learn tips and tricks for taking memorable nature photos. A used successfully for thousands of years, continues to
Canon G-9 digital camera and a CD of your images will be gain validation as an effective technique for restoring
provided. Fee: $85; Sign up: Hiking and Biking Activity Board health and balance.
7 am MoRnIng WaLK * Spa Lobby
aFTERnoon
7 - 8:30 am SUnRISE yoga II/III Yoga Dome
Noon yaMUna® FooT FITnESS * Gym 9
7:30 am n LIVIng yoUngER LongER Catalina Room n LUnCH & LEaRn Demo Kitchen
Explore healthy aging strategies with Michael hewitt, Ph.D. Enjoy MACADAMIA CRUSTED MAhI, soup, salad and
Please feel free to bring coffee and breakfast. dessert and watch our chef prepare the entrée.
8 am n TEnnIS: InTERMEDIaTE To aDVanCED CLInIC 1 pm oRTHoTICS FoR HaPPy, HEaLTHy FEET Spa Lobby
Fee: $60; Sign up: Spa Activity Board Misalignments in your feet can cause problems throughout
your body. Learn how to correct alignment and relieve pain
8:30 am aBS ExPRESS * Gym 9 through the latest technology in orthotics.
InTRo To InDooR CyCLIng I Gym 5 n goLF: MEnTaL gaME TIPS Golf Performance Center
Our PGA professional will provide one on-target tip per
9 am aBoVE & BELoW THE BELT I/II Gym 8 attendee. Complimentary. Limit 6.
InDooR CyCLIng * Gym 5
n THE PoWER oF MEnoPaUSE Catalina Room
LIFT, SHIFT, SHaKE Gym 1
Learn how to manage menopause in this lively presentation
PILaTES CIRCUIT * Gym 6 by Jyotsna Sahni, M.D., as she discusses choices in
STRIDE * Gym 2 women’s health, from symptoms and solutions to weight
yoga FoR a HEaLTHy BaCK I Gym 9 management.
n CaRDIo TEnnIS CLInIC n UnBoUnD: yoUR BoDy
Enjoy a heart-pumping cardio tennis workout to music. BEIng ITSELF Health & Healing Reception
Fee: $60; Sign up: Spa Activity Board. Is your unconscious lying about your body? Learn to live in
n goLF CLInIC: CHIPPIng Golf Performance Center harmony with the miraculous body that is yours alone. Ann
Learn to chip the ball consistently to within one-putt range. Pardo, Director of Life Management, shares secrets about
Limit 4. Fee: $95; Sign up: Ext. 4338 the human brain that will blow your mind and help rebuild
n KnIFE SKILLS 101: MaKIng THE CUT Demo Kitchen a tattered self-image. Please call Ext. 4486 to sign up, as
Chop, mince, slice and dice like a pro. This class will teach space is limited.
you the essentials of knife safety and proficiency. Limit 10.
1 - 2:50 pm n THE RoaD To InnER PEaCE & LaSTIng Joy Sanctuary
Sign up: Ext. 4338
What’s your spiritual personality? Discover the best spiritual
n PLanT WaLK Clubhouse Lobby practice for you and explore 12 master paths and a series of
Learn about the local flora with our landscape staff. experiential exercises to achieve greater insight and peace.
Limit 10. Fee: $140; Sign up: Ext. 4338
10 am BaRS, BaLLS, BUngEES Gym 1
CaRDIo CIRCUIT * Gym 2,3 2 pm aFTERnoon WaLK * Spa Lobby
FITnESS FIRST I Gym 8 BoxER’S WoRKoUT II/III Gym 8
MEn’S STRETCH * Gym 7 LET’S DanCE Gym 1
WoMEn’S STRETCH * Gym 9 PoSTURE & BaLanCE * Gym 9
yoga FoUnDaTIonS I Yoga Dome
10 - e MERRy CHRISTMaS gREETIngS Creative Arts Center
11:30 am Express your holiday sentiments by creating greeting cards n CLaIRVoyanCE: ConnECTIng
using unique papers and embellishments. Terri Caminker, WITH InnER WISDoM Spa Lobby
artist/instructor, will teach you how to emboss metal and Discover the value of tapping into your innate wisdom.
make handmade envelopes. Limit 12. Sign up: Ext. 4338 Learn tools and techniques to assist you in connecting with
your higher self.
n goLF CLInIC: BUnKERS Golf Performance Center
Learn how to get out of the bunker every time. Limit 4.
Fee: $95; Sign up: Ext. 4338.
2 - 4 pm e EaSy HoLIDay EnTERTaInIng Demo Kitchen
Make it easy on yourself while beating the holiday weight
gain with these simple, quick recipes. Fee: $125; Sign up: Ext.
4338
My Schedule
3 pm BooMIn BaBIES Gym 1
InTERMEDIaTE yoga Yoga Dome DECEMBER 16, 2009
WaLLyBaLL II/III Racquet Ct. 1
WET WoRKoUT * T-Pool 6 am ___________________________________________
yaMUna® BoDy RoLLIng * Gym 9
3:30 - 5 pm n MEMoRy FITnESS WoRKSHoP Health & Healing Library 7 am ___________________________________________
What types of memory do you use in everyday activities?
Robert Rhode, Ph.D., will examine the markers of “normal”
memory and age-related memory changes. Most 8 am ___________________________________________
important, you’ll engage in exercises to prove how plastic
your memory really is. Fee: $110. Sign up: Ext. 4338
9 am ___________________________________________
4 pm InDooR CyCLIng * Gym 5
RESToRaTIVE yoga Yoga Dome
STRETCH & RELaxaTIon * Gym 7 10 am ___________________________________________
5 PM n 12-STEP oPEn RECoVERy MEETIng Cactus Room
Share your experiences at this guest-hosted meeting based 11 am ___________________________________________
on AA principles. Everyone is welcome.
5:10 - 6 pm n THE Joy oF SExUaLITy Catalina Room 12 pm ___________________________________________
What do I say? What do I think? how do I feel? Join Ann
Pardo, Director of Life Management, in a discussion of the
multiple components of joyful intimate relationships. 1 pm ___________________________________________
EVEnIng 2 pm ___________________________________________
5:30 pm e HanUKKaH ConCERT &
CanDLE LIgHTIng Clubhouse Living Room 3 pm ___________________________________________
With the Tucson Jewish Youth Choir.
5:30 - MExICan FIESTa Double U Café
7:30 pm Sample the true taste of Mexico. Start with flavorful fish tacos 4 pm ___________________________________________
and chicken quesadillas, and top it off with flan – the most
delicate of desserts.
5 pm ___________________________________________
6:30 pm SoUnD ExPERIEnCE: JUST “BE” Sanctuary
Drop in and enjoy our Ambience Sound System. Soothe
your spirit and transition into your evening. Open nightly 6 pm ___________________________________________
6:30 p.m. – 9 p.m.
7 pm n InTEgRaTIVE MEDICInE Cactus Room 7 pm ___________________________________________
Take full ownership of your health and wellness. Stephen
Brewer, M.D., will discuss how integrative medicine is
applied to modern medicine today. 8 pm ___________________________________________
7:30 - 9 pm n WaTERCoLoR BaSICS Creative Arts Center
Jay Williams teaches basic watercolor techniques. Paint a sunset 9 pm ___________________________________________
or desert scene to take home. Limit 12. Sign up: Ext. 4338
8 pm e HanUKKaH oDDITIES Catalina Room
Join Rabbi Robert Eisen to explore the things you never
knew about hanukkah – and some you thought you did!
THURSDay December 17, 2009
FITnESS LEVEL I (Beginner) II (Intermediate) III (Advanced) * (All Levels)
n Daily discussions and workshops Exercise & Vitality at any age
MoRnIng 11 am
(cont’d)
n HEaRT & SoUL Spa Lobby
Wearing the wrong shoes can cause injury. Discover key
HIKIng & BIKIng components to finding the right athletic shoes for you.
Complimentary and private excursions available.
Sign up: Hiking and Biking Activity Board
aFTERnoon
7 am MoRnIng WaLK * Spa Lobby
Noon n LUnCH & LEaRn Demo Kitchen
7:30 - naTURE DISCoVERy HIKE Enjoy PEPPER STEAk SANDWICh, soup, salad and dessert
11:30 am Learn about the amazing Sonoran Desert as a staff naturalist and watch our demo chef prepare the entrée.
guides you on an easy hike to inspire and invigorate you.
1 pm SPIRIT WaLK Spa Lobby
Fee: $85; Sign up: Hiking and Biking Activity Board.
n STRaIgHT FRoM THE HEaRT Catalina Room
8:15 - RanCH SaVVy BREaKFaST Double U Café
You’ve got a handle on cholesterol, heredity and blood
8:50 am Just arrived? Join us at the start of your day and learn more
pressure – but is your heart at risk? Get the inside scoop on
about Canyon Ranch and how you can maximize your stay
your inner workings with Diane Downing, M.D.
during an informal breakfast chat. Call Guest Services at
Ext. 4312 for more information. n UnDERSTanDIng ayURVEDa Spa Lobby
Learn about Ayurveda, an ancient Indian healing system for
8:30 am SERIoUS CyCLE (75 MIn) III Gym 5 mind, body and spirit with Diana Donatelli, Lead Ayurvedic
yaMUna® FooT FITnESS * Gym 9 Massage Therapist.
9 am aBoVE & BELoW THE BELT I/II Gym 8 1 - 2:50 pm n HoW To RISE aBoVE CHaoS & LoSS Sanctuary
BUFF BooTy Gym 1 Explore insights and techniques that great spiritual masters
EnERgy STRETCH * Gym 7 have used through the ages to overcome the pain of loss,
change and disappointment. Take home tips that will help
gyRoKInESIS * Gym 6
you integrate these powerful lessons into your daily life.
STRIDE * Gym 2 Limit 10. Fee $140; Sign up: Ext. 4338
n CaRDIo TEnnIS CLInIC Tennis Courts
Enjoy a heart-pumping cardio tennis workout to music. 1:30 pm InTRo To WaLLyBaLL I Racquet Ct. 1
Fee: $60; Sign up: Spa Activity Board
n goLF CLInIC: PUTTIng Golf Performance Center 2 pm aFTERnoon WaLK * Spa Lobby
40 percent of shots in a round of golf are putts – learn to aQUa yoga * Aquatic Center
improve your stroke. Limit 4. Fee: $95; Sign up: Ext. 4338 LET’S DanCE * Gym 1
REaDy, SET, gLIDE II/III Gym 9
9:30 am e HoLIDay TaBLESCaPES Pavilion yoga naTURaLLy * T-Pool Ramada
Pick up some new ideas for your classic holiday table from n CDM MUSCLE aSSESSMEnT Spa Lobby
our own Chef Shawn. Whether you plan an informal buffet Join a Canyon Ranch exercise physiologist as a guest is
or a formal sit-down dinner, you’ll learn how to keep it tested for muscle strength imbalances and coordination.
simple but breathtaking. Limit 12. Sign up: Ext. 4338 This equipment helps to rapidly improve your overall
strength and performance.
10 am CaRDIo CIRCUIT * Gyms 2,3
CoRE 24 Gym 1 n goLF CLInIC: PITCHIng Golf Performance Center
FITnESS FIRST I Gym 8 Learn how to fly the ball over obstacles with confidence.
Limit 4. Fee: $95; Sign up: Ext. 4338
MEn’S STRETCH * Gym 7
WoMEn’S STRETCH * Gym 9 n SUPPLEMEnT SaVVy Cactus Room
What should you look for when you buy vitamin
SCULPTURE STRoLL Spa Lobby supplements? Join hana Feeney, M.S., R.D., C.S.S.D., for an
Explore the symbolism & history of the amazing sculptures eye-opening look at dietary supplements.
on the property.
2 - 3:30 pm n THE CLay ConnECTIon Creative Arts Center
11 am aQUa SHaPE I Aquatic Center Sculptor Petra Gronenberg shows you how to create mini
DJ DanCE PaRTy * Gym 1 clay creations. Clay takes a few days to dry, so we suggest
gEnTLE VInyaSa I Yoga Dome taking this class toward the beginning of your stay. Limit 8.
gET on THE BaLL * Gym 9 Sign up: Ext. 4338
MUSCLE ConDITIonIng II Gym 8
WaLLyBaLL II/III Racquet Ct. 1 2 - 4 pm n HanDS-on CooKIng CLaSS Demo Kitchen
Cooking on the Run. If you are too busy to cook, you won’t
n FLoaT oFF To SLEEP WITH HEaLIng ToUCH Catalina Rm
be after this class. From the door to the table in 20 minutes
healing Touch promotes relaxation and inner peace. When
or less. Fee $125; Sign up: Ext. 4338
used with imagery, it is a powerful sleep enhancer. Join
kathie Stogsdill, C.h.T.P., to learn and experience new take-
home tools to lull you to sleep.
3 pm BooT CaMP * Gym 1
KUnDaLInI-STyLE yoga * Yoga Dome
PILaTES MagIC CIRCLE * Gym 7
WaLLyBaLL II/III Racquet Ct. 1
WET WoRKoUT * T-Pool My Schedule
yaMUna® BoDy RoLLIng * Gym 9 DECEMBER 17, 2009
n ManIFEST yoUR InnER LIgHT Catalina Room
Join a Canyon Ranch psychic and explore Tarot archetypes
to help you cultivate soul-mate level connections. 6 am ___________________________________________
4 pm InDooR CyCLIng * Gym 5
RESToRaTIVE yoga * Gym 9 7 am ___________________________________________
4 - 6:15 pm PHoTo WaLK
Capture the beauty of the desert at dusk. Learn tips and 8 am ___________________________________________
Capture the beauty of the desert at dusk. Learn tips and
tricks for photographing nature on this casual photo walk
around the Canyon Ranch grounds. A Canon G-9 digital 9 am ___________________________________________
camera and a CD of your images will be provided. Fee: $85.
Please see Hiking & Biking Activity Board to sign up or for more
information. 10 am ___________________________________________
5 pm MEDITaTIon * Yoga Dome
11 am ___________________________________________
n 12-STEP oPEn RECoVERy MEETIng Cactus Room
Share your experiences at this guest-hosted meeting based
on AA principles. Everyone is welcome.
12 pm ___________________________________________
5:10 - 6 pm n noURISH yoUR SLEEP Catalina Room
how does eating affect sleep? What foods are sleep
enhancers? Sleep inducers? how can you optimize your 1 pm ___________________________________________
food choices to encourage a better night’s sleep? Join Jenny
Flora, M.S., and learn the nuts and bolts of sleep hygiene.
2 pm ___________________________________________
EVEnIng
5:30 pm e nIgHTLy CanDLE LIgHTIng Clubhouse Living Room 3 pm ___________________________________________
5:30 - a TaSTE oF ITaLy Double U Café
7:30 pm Step into the Old World in a new and healthy way! Embark 4 pm ___________________________________________
on a trip of culinary taste delights with stops at Antipasto,
Shrimp Scampi, Baked Ravioli and other favorites, and finish
in Tiramisu. 5 pm ___________________________________________
6:30 pm SoUnD ExPERIEnCE: JUST “BE” Sanctuary
Drop in and enjoy our Ambience Sound System. Soothe 6 pm ___________________________________________
your spirit and transition into your evening. Open nightly
6:30 p.m. – 9 p.m.
7 pm ___________________________________________
7 pm n DELIgHTS oF THE DESERT Cactus Room
What has drawn people to the desert for thousands of
years? Join Dusty Granger, hiking guide at Canyon Ranch, 8 pm ___________________________________________
as he shares some of the desert’s wonders.
8 pm e HISToRICaL SIgnIFICanCE 9 pm ___________________________________________
oF HanUKKaH Catalina Room
Join Rabbi Samuel Cohon as he discusses the cultural clash
of hellenism(Body) vs. Judaism (Spirit).
FRIDay December 18, 2009
FITnESS LEVEL I (Beginner) II (Intermediate) III (Advanced) * (All Levels)
n Daily discussions and workshops Exercise & Vitality at any age
MoRnIng aFTERnoon
HIKIng & BIKIng Noon yaMUna® FooT FITnESS * Gym 9
Complimentary and private excursions available. Sign up: n LUnCH & LEaRn Demo Kitchen
Hiking and Biking Activity Board Enjoy ChILE LIME GARLIC ShRIMP, soup, salad and dessert
and watch our demo chef prepare the entrée.
7 -11 am PHoTogRaPHy HIKE
Capture the beauty of the desert. Join this easy hike and 1 pm QI gong * Gym 8
learn tips and tricks for taking memorable nature photos. A
Canon G-9 digital camera and a CD of your images will be n goLF ConDITIonIng TIPS Golf Performance Center
provided. Fee: $85; Sign up: Hiking and Biking Activity Board Our PGA professionals will provide one on-target tip
per attendee. Complimentary. Limit 6.
7 am MoRnIng WaLKS * Spa Lobby n LIVE MoRE LUSCIoUSLy Catalina Room
SUnRISE yoga Yoga Dome Would you like more love? Money? Chocolate? Venus is
associated with the things that we draw to us. Join Canyon
7:30 am n Canyon RanCH aT HoME Demo Kitchen Ranch Astrologer for a fun and lively discussion about
A Canyon Ranch health professional will suggest practical Astrological Venus, with tips on how to live a more
ways to continue the Canyon Ranch lifestyle at home. luscious life.
Buffet breakfast served at 7:45 a.m., program begins at
8 a.m. Sign up: Spa Activity Board 1 - 2:50 pm n aWaKEnIng THE PoWER WITHIn:
aCHIEVIng oPTIMaL HEaLTH
8:30 am aBS ExPRESS * Gym 9 THRoUgH EnERgy HEaLIng Cactus Room
InTRo To InDooR CyCLIng I Gym 5 Awaken and enhance your personal energy awareness with
Gary Schwartz, Ph.D. Learn take-home skills for vitality and
9 am aBoVE & BELoW THE BELT I/II Gym 8 optimal health. Limit 10. Fee: $155. Sign up: Ext. 4338
CHaIR yoga I Gym 9
InDooR CyCLIng * Gym 5 2 pm aFTERnoon WaLK * Spa Lobby
STEP JaM Gym 1 BoxER’S WoRKoUT II/III Gym 8
STRIDE * Gym 2 LET’S DanCE * Gym 1
n CaRDIo TEnnIS CLInIC Tennis Courts PoSTURE & BaLanCE * Gym 9
Enjoy a heart-pumping cardio tennis workout to music. yoga FoUnDaTIonS I Yoga Dome
Fee: $60; Sign up: Spa Activity Board n goLF CLInIC: BUnKERS Golf Performance Center
n goLF CLInIC: CHIPPIng Golf Performance Center Learn how to get out of the bunker every time. Limit 4. Fee:
Your complimentary appointment. Learn to chip the ball $95; Sign up: Ext. 4338
consistently to within one-putt range. Limit 4. Fee: $95; Sign
up: Ext. 4338 2 - 4 pm n BaRBEQUE U Demo Kitchen
Enroll now and learn all the secrets of great grilling. We’ll
10 am BaRS, BaLLS, BUngEES Gym 1 show you marinades, sauces, and relishes that will make
CaRDIo CIRCUIT * Gyms 2,3 you the valedictorian of outdoor cooking. Fee: $125;
Sign up: Ext. 4338
FITnESS FIRST I Gym 8
MEn’S STRETCH * Gym 7 3 pm aSHTanga yoga II Yoga Dome
WoMEn’S STRETCH * Gym 9 BooMIn’ BaBIES I/II Gym 1
PILaTES MaT WoRK II Gym 9
11 am aQUa SHaPE I Aquatic Center
WaLLyBaLL II/III Racquet Ct. 1
FUnK aERoBICS Gym 1
WET WoRKoUT * T-Pool
InTERMEDIaTE yoga (90 min) II Yoga Dome
STRETCH * Gym 9 n MaKEUP DEMo Spa Lobby
ToTaLLy TUBIng I/II Gym 8 Join a makeup professional from the Salon and learn simple
makeup tips and tricks to enhance your everyday look.
WaLLyBaLL II/III Racquet Ct. 1
4 pm InDooR CyCLIng * Gym 5
RESToRaTIVE yoga Gym 9
STRETCH & RELaxaTIon * Gym 7
My Schedule
5 pm MEDITaTIon * Yoga Dome
DECEMBER 18, 2009
n 12-STEP oPEn RECoVERy MEETIng Cactus Room
Share your experiences at this guest-hosted meeting based
on AA principles. Everyone is welcome. 6 am ___________________________________________
5:10 - 6 pm n aCUPUnCTURE & THE TREaTMEnT oF STRESS,
anxIETy & DEPRESSIon Catalina Room 7 am ___________________________________________
Find out how acupuncture helps slow down the busy mind,
relaxes the nervous system and offers a renewed sense of
well-being. Join Marta Vergara, L.Ac., and learn self-care 8 am ___________________________________________
techniques to take home with you.
EVEnIng 9 am ___________________________________________
5:30 pm e nIgHTLy CanDLE LIgHTIng Clubhouse Living Room
10 am ___________________________________________
5:30 - aSIan CUISInE nIgHT Double U Café
7:30 pm Begin with Ginger Chicken Pot Stickers, Miso Broth with
Japanese vegetables and California Rolls. Entrée selections 11 am ___________________________________________
feature: Chicken Yakatori, Beef in hoisin Sauce and Tofu
with hoisin Sauce, Shrimp Ponzu or Salmon Teriyaki. End
with delightful Coconut Pound Cake with Five-Spice Syrup. 12 pm ___________________________________________
6 pm e CanDLE LIgHTIng – SHaBoT Clubhouse Living Room
1 pm ___________________________________________
6:30 pm SoUnD ExPERIEnCE: JUST “BE” Sanctuary
Drop in and enjoy our Ambience Sound System. Soothe
your spirit and transition into your evening. Open nightly 2 pm ___________________________________________
6:30 p.m. – 9 p.m.
6:30 - 8 pm e MInI-ConCERT Clubhouse Living Room 3 pm ___________________________________________
LARRY REDhOUSE, piano.
7 PM Don’T HoLD yoUR BREaTH Cactus Room
Discover the connection between stress and the breath. 4 pm ___________________________________________
Join John Shukwit, M.A., L.P.C., and find out what you can
do to bring about a more balanced state of mind.
5 pm ___________________________________________
n FaCE FaCTS Spa Lobby
Deepen your knowledge of skin care as you learn
how products interact with your skin to replenish and 6 pm ___________________________________________
rejuvenate. Join Emily hall from the Canyon Ranch Skin
Care department and discover how to become a savvy
shopper in today’s complex world of skin care. 7 pm ___________________________________________
8 pm e HoLIDay BIngo Pavilion
Join in the fun with a rousing game of Bingo and snacks. 8 pm ___________________________________________
Win Canyon Ranch prizes!
9 pm ___________________________________________
SaTURDay December 19, 2009
FITnESS LEVEL I (Beginner) II (Intermediate) III (Advanced) * (All Levels)
n Daily discussions and workshops Exercise & Vitality at any age
MoRnIng 11 am
(cont’d)
n KEEP yoUR JoInTS HEaLTHy Catalina Room
hear about the latest research on self-help for painful
HIKIng & BIKIng joints. A Canyon Ranch exercise physiologist clarifies the
Complimentary and private excursions available. difference between hurt and harm, and shows you how to
Sign up: Hiking and Biking Activity Board use this understanding to escape the pain cycle.
6:30 -8:30 am 8-MILE WaLK III Spa Lobby
aFTERnoon
7 am MoRnIng WaLKS * Spa Lobby
Noon yaMUna® FooT FITnESS * Gym 9
7:30 - BIRD WaLK Spa Lobby n LUnCH & LEaRn Demo Kitchen
9:30 am Enjoy a leisurely bird-watching walk around the Ranch and Enjoy MUSTARD PRETZEL CRUSTED ChICkEN, soup, salad
the neighboring horse farm. Binoculars and a snack will be and dessert and watch our demo chef prepare the entrée.
provided. Sign up: Hiking & Biking Activity Board
1 pm n THE SIxTH SEnSE:
7:30 - HIKE & PaInT Spa Lobby HaRnESSIng yoUR InTUITIon Catalina Room
11:30 am Join Jay Williams for an easy hike to a beautiful destination, Are we guided by energy around us? What are the clues?
where you will create your own watercolor art. Instruction Join a Canyon Ranch clairvoyant for a discussion on how
and supplies provided. Fee: $85. Sign up: Hiking and Biking to access the unlimited knowledge that the universe has
Activity Board to offer.
8:15 - RanCH SaVVy BREaKFaST Double U Café 2 pm aFTERnoon WaLK * Spa Lobby
8:50 am Just arrived? Join us at the start of your day and learn more CaLIEnTE (HoT) Gym 1
about Canyon Ranch and how you can maximize your stay LET’S DanCE * Gym 1
during an informal breakfast chat. Call Guest Services at Ext. REaDy, SET, gLIDE II/III Gym 9
4312 for more information. yoga naTURaLLy * T-Pool Ramada
8:30 am SERIoUS CyCLE (75 MIn) II/III Gym 5 n goLF CLInIC: CHIPPIng Golf Performance Center
Learn to chip the ball consistently to within one-putt range.
9 am aBoVE & BELoW THE BELT I/II Gym 8 Limit 4. Fee: $95; Sign up: Ext. 4338
EnERgy STRETCH * Gym 7
JoInT FREEIng * Gym 9 2 - 3:30 pm n WHy KnoT? Creative Arts Center
Learn the therapeutic art of Japanese pearl knotting with
STRIDE * Gym 2
artist Terri Caminker. Make a freshwater pearl bracelet using
WoRLD BEaT * Gym 1 this traditional technique, which separates and protects
n CaRDIo TEnnIS CLInIC Tennis Courts your pearls. Limit 8. Sign up: Ext. 4338
Enjoy a heart-pumping cardio tennis workout to music.
Fee: $60; Sign up: Spa Activity Board 2 - 4 pm n HanDS-on CooKIng CLaSS Demo Kitchen
n goLF CLInIC: PITCHIng Golf Performance Center Super Snacks. Boost your energy level and satisfy your
Learn the fundamentals of successful pitching and how to cravings between meals with these simple and nutritious
fly the ball over obstacles with confidence. Limit 4. Fee: $95; snacks. All who attend will receive a product sample.
Sign up: Ext. 4338 Fee: $125; Sign up: Ext. 4338
10 am CaRDIo CIRCUIT * Gyms 2,3 3 pm BooT CaMP II/III Gym 1
CoRE 24 II/III Gym 1 BREaTHIng * Gym 9
FITnESS FIRST I Gym 8 InTERMEDIaTE yoga II Yoga Dome
MEn’S STRETCH * Gym 7 WaLLyBaLL II/III Racquet Ct. 1
WoMEn’S STRETCH * Gym 9 WET WoRKoUT * T-Pool
n aCUTonICS : a HaRMonIC aPPRoaCH To
®
11 am aERoBIC JaM II/III Aquatic Center aLTERnaTIVE HEaLTHCaRE Catalina Room
aQUa SHaPE I Gym 1 Acutonics blends the ancient tradition of acupuncture with
MUSCLE ConDITIonIng II Gym 8 harmonics. Join acupuncturist and Acutonics practitioner
STRETCH * Gym 9 Marta Vergara, L.Ac., to explore and experience firsthand
VInyaSa FLoW II Yoga Dome this non-invasive approach to healing by sending sound
WaLLyBaLL II/III Racquet Ct. 1 through the meridians.
n HoW a PLaSTIC BRaIn Can 4 pm InDooR CyCLIng * Gym 5
TEaCH a WILLIng BoDy Health & Healing Library RESToRaTIVE yoga * Gym 9
Rear brain? Emotional brain? Ethical brain? Let Ann Pardo, STRETCH & RELaxaTIon * Gym 7
Director of Life Management, guide you through the
landscape of your brain. Explore new research on brain
plasticity and learn how to practice mental and physical self-
respect. Please call Ext. 4486 to sign up, as space is limited.
4 - 6 pm n HoW SUCCESSFUL
(cont’d) PEoPLE SUCCEED Health & Healing Library
A new body of research examines how people create and
sustain their success in health, career and relationships. This
workshop with Robert Maurer, Ph.D., will cover the four
surprising skills that are essential for success. Package choice
My Schedule
or $150; Sign up: Ext. 4338 DECEMBER 19, 2009
5 pm yIn yoga Yoga Dome
6 am ___________________________________________
n 12-STEP oPEn RECoVERy MEETIng Cactus Room
Share your experiences at this guest-hosted meeting based
on AA principles. Everyone is welcome. 7 am ___________________________________________
5:10 - 6 pm n THE ZEn oF EaTIng:
IT’S aBoUT MInDFULnESS Cactus Room 8 am ___________________________________________
Learn how to bring a sense of enjoyment and satisfaction to
eating with Suzette kroll, R.D.
9 am ___________________________________________
EVEnIng
10 am ___________________________________________
5:30 pm e nIgHTLy CanDLE LIgHTIng Clubhouse Living Room
6:30 pm SoUnD ExPERIEnCE: JUST “BE” Sanctuary 11 am ___________________________________________
Drop in and enjoy our Ambience Sound System. Soothe
your spirit and transition into your evening. Open nightly
6:30 p.m. – 9 p.m. 12 pm ___________________________________________
6:30 - 8 pm e MInI-ConCERT Clubhouse Living Room
BOB EINWICh, piano.
1 pm ___________________________________________
7 pm PoETRy oF THE WILDERnESS Cactus Room
Learn how experiencing the wilderness can foster a
deeper awareness of yourself and the world around you. 2 pm ___________________________________________
Eric Magrane, Senior hiking Guide and a former poet in
residence at three national parks, will discuss the work of
contemporary poets and share some writing exercises that 3 pm ___________________________________________
you can do yourself.
8 pm e THE REaSon FoR THE SEaSon: 4 pm ___________________________________________
LESS STRESS, MoRE MEanIng Catalina Room
Join Spiritual Program Director Jonathan h. Ellerby, Ph.D.,
to explore and understand the Spiritual Power of the 5 pm ___________________________________________
holiday season. You will learn how this time of the year has
been sacred in traditions throughout the world, and how
to make the most of your traditions this holiday season so 6 pm ___________________________________________
that you can shed the stress and embrace the joyful and
transformative nature of this time.
7 pm ___________________________________________
8 pm ___________________________________________
9 pm ___________________________________________
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 • Flexibility • Mind-body
SpeciAlty • 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
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, 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 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
REMInDERS: DJ DanCE PaRTy – A DJ joins our funk instructors and spins
• All fitness classes are 45 minutes unless otherwise noted. the latest in high-energy dance music. Learn dance-based
choreography in add-on format. Su,Th 11 a.m. - *
• For your safety, no admittance 10 minutes after the hour.
FITnESS FIRST – Easy-to-follow, gentle low-impact choreography
• Pace yourself – choose classes appropriate to your including functional exercises and stretching. Daily 10 a.m. - I
fitness level.
InDooR CyCLIng – Strength, endurance, interval or all-terrain
• As a courtesy, please avoid wearing perfume and cologne rides. Bring a water bottle. Suggested prerequisite: Intro to Indoor
in the gyms. Cycling. Su,M,W,F 9 a.m.; Daily 4 p.m. - *
• We advise the use of aqua socks or athletic socks in SERIoUS CyCLE – 60 minutes of high-intensity cycling and 15
the pool. minutes of stretching. T,Th,Sa 8:30 a.m. - II/III
• Cell phone use is permitted only in your room, on your STRIDE – An aerobic workout on the treadmill utilizing speed and
patio, under the Gazebo in front of the Ranch Store and hill interval training. Daily 9 a.m. - *
near the phone booth in the Clubhouse.
WEIgHT RooM SUPERVISIon:
Shirt and shoes are required. FLExIBILITy
Gyms 2,3,4 – Aerobic/Weight Room
MEn’S STRETCH – Designed for men to improve total body
6:30 a.m. to 6 p.m. – Classes held in the weight room have
flexibility. Daily 10 a.m. - *
priority use of equipment.
EnERgy STRETCH – A revitalizing combination of stretching and
muscular endurance. T,Th,Sa 9 a.m. - *
STRETCH – Improve total body flexibility. Su,T,W,F,Sa 11 a.m. - *
STRETCH & RELaxaTIon – Promotes flexibility, breathing and
relaxation. Su,M,T,W,F,Sa 4 p.m. - *
WoMEn’S STRETCH – Designed for women to improve total body
flexibility. Daily 10 a.m. - *
aQUaTIC
aQUa SHaPE – (Limit 15) In warm water, focus on muscular
endurance and range of motion. Daily 11 a.m. - I MInD-BoDy
aQUa yoga – Enjoy your yoga practice with the benefits of being
in water. Includes balancing, strengthening, stretching, relaxing
and the meditative qualities of a yoga class. Th,Sa 2 p.m. - * BREaTHIng – Learn proper breathing techniques for relaxation
and stress reduction. Sa 3 p.m. - *
H2o PoWER HoUR – A 45-minute aerobic conditioning class in
shallow and deep water. Su,M,W 11 a.m. - * CHaIR yoga – Experience a yoga class using a chair, including
balancing and other standing poses. This class is for those who do
WET WoRKoUT – Combines aerobic conditioning and muscular not want to sit on the floor or who would like to learn new ways to
endurance work in the pool. Daily 3 p.m. - * use a chair for yoga breaks at work. M,F 9 a.m. - I
gyRoKInESIS® – Energize your mind and body with spiraling
stretches to make your muscles free flowing. Release neck and
shoulder tension and improve posture. Th 9 a.m. - *
CaRDIo
JoInT FREEIng – Reduce stress, improve circulation, increase
flexibility, and deepen your path to better health. Sa 9 a.m. - *
aERoBIC JaM – high-energy aerobic class combining high/low-
impact choreography. W,Sa 11 a.m. - II/III KUnDaLInI-STyLE yoga – Experience immediate benefits as you
engage every aspect of your being with this ancient practice that
BooMIn’ BaBIES – Get your heart pumpin’ and spark nostalgia combines movement, breath, meditation, rhythm and sound.
in this low-impact class featuring fun and easy choreography set Th 3 p.m. - *
to music from the ’60s, ’70s and ’80s. Class includes warm up, 30
minutes of aerobic choreography, cool down and stretch. MEDITaTIon – Learn techniques to help reduce stress,
M,W,F 3 p.m. - I/II increase mindfulness, calm the mind and emotions and help
the body relax. Su,T,Th,F 5 p.m. - *
BooT CaMP – A vigorous workout incorporating sports moves
and power drills. T,Th,Sa 3 p.m. - II/III
BoxER’S WoRKoUT – (Limit 12) Punch, jab and hook your way
through this aerobic workout. M,W,F 2 p.m. - II/III
CaRDIo CIRCUIT – (Limit 20) Aerobic circuit workout using cardio
machines and strength equipment. Daily 10 a.m. - *
aSHTanga yoga – This tradition consists of a series of standing
postures, including sun salutations, utilizing a precise breath count. SPECIaLTy
Our expert instructors will provide hands-on adjustments to help
you maximize the benefits of your practice. F 3 p.m. BaRS, BaLLS & BUngEES – high-intensity cardio, strength and
endurance workout using the CorePole®, body bar and medicine
QI gong – An ancient art using breath to strengthen internal
ball. Designed for those without injury or limitations. M,W,F
organs and gentle movement for calming the mind. F 1 p.m. - *
10 a.m.
RESToRaTIVE yoga – Experience deep relaxation for healing
BELLy DanCIng – Shimmy and shake to this Middle Eastern
and rejuvenation. Bolsters and props are used in gentle supported
dance. Sensuously move your hips and abdomen to the beat.
poses. Daily 4 p.m. - *
T 2 p.m.
SPIRIT WaLK – An outdoor experience blending silent walking with
BUFF BooTy – Join us for a ballet-inspired class to strengthen your
mindful meditation techniques. T,Th 1 p.m. - *
abs, buns and legs. Th 9 a.m., Su 3 p.m. - II
SUnRISE yoga – Energize your day with an early-morning yoga
CaLIEnTE (HoT) – Shimmy and shake in this sizzling dance
practice (before breakfast is recommended) including classical
workout set to Latin-influenced music including high-energy
poses, breathing and meditation techniques. If you practice yoga
merengue and salsa. S 2 p.m.
regularly, this class is for you. W,F 7 to 8:30 a.m. - II/III
FIT STRIP – This class takes some of the basic moves of the strip
TaI CHI – An ancient Chinese body movement that helps conserve
tease and combines them with core-strengthening elements to
and develop life energy. Su 1 p.m. - *
create a fun and sexy workout. M 2 p.m. - *
TRagER® MEnTaSTICS – Mentally directed movements produce
FUnK aERoBICS – This 40-minute aerobic challenge uses urban-
feelings of lightness, freedom, openness, grace and pleasure.
based music and dance moves for a fun workout. M,T,F 11 a.m.
T 2 p.m. - *
gET on THE BaLL – Use a stability ball to improve muscle tone,
yIn yoga – Effortlessly increase your flexibility. This quiet,
balance, posture and coordination. M,Th 11 a.m. - *
contemplative class takes a Taoist approach to yoga asana, focusing
on relaxing into seated, supine and prone postures for up to five InTRo To InDooR CyCLIng – Learn the fundamentals of indoor
minutes. Release deeply held tension and increase circulation of cycling. Class covers proper bike setup and riding techniques. This
blood and energy, especially through hips and lower back. is a MUST for first-time riders. W,F 8:30 a.m. - I
M,Sa 5 p.m. - II InTRo To WaLLyBaLL – A 20-minute intro where you learn the
yoga FoR a HEaLTHy BaCK – Within the tools of yoga, learn rules and basic skills for this popular game. This is a must for first-
postures and breathing techniques that promote maintaining a time players. T, Th 1:30 p.m. - I
healthy back. Su,W 9 a.m. - I LET’S DanCE – A different dance form each day emphasizing fun
yoga naTURaLLy – Enjoy a gentle yoga class in the beautiful rhythmic movement. See Spa Lobby Fitness Board for the style of
outdoors under the Ramada by the T-Pool with a view of Santa today’s class. Su,W,TH,F,Sa 2 p.m. - *
Catalina mountain range. This class includes centering, breathing, LIFT, SHIFT, SHaKE – The BOSU® Ballast™ Ball (a weighted stability
classic yoga postures, relaxation and a brief meditation. ball) workout can enhance your total fitness program by integrating
M,Th,Sa 2 p.m. - * balance training into aerobic and strength exercises, as well as
ThE FOLLOWING CLASSES PROVIDE A BASIC YOGA TRACk – FROM stretching. Limit 20. S,W 9 am
BEGINNING YOGA TO A MORE ADVANCED CLASS, DEPENDING ON PILaTES CIRCUIT WoRKoUT – Treat your body to a focused
YOUR LEVEL OF ExPERIENCE (SEE “FIND YOUR LEVEL,” PAGE 18). abdominal workout, using specially designed Pilates apparatus
to target specific areas. Suggested prerequisite: Pilates Individual
yoga FoUnDaTIonS – Learn a series of simple, safe and highly session. Limit 12. W 9 a.m. - *
effective skills based in yoga to reduce stress, calm the mind and
emotions and improve your physical health. These skills include PILaTES MagIC CIRCLE – Learn how to use the Pilates Magic Circle
body awareness, breathing, postures, relaxation and meditation. to engage your core, strengthen and stretch. Th 3 p.m. - *
Su,T,W,F 2 p.m. - I PILaTES MaT WoRK – Combines muscle balance, core strength
gEnTLE VInyaSa – A more gentle approach to a yoga flow class and breath. T 3 p.m. - I; F 3 p.m. - II
using components of a sun salute and other postures sequenced PoSTURE & BaLanCE – (Limit 20) Challenge your balance
together with the breath. T,Th 11 a.m. - I using various equipment and learn take-home exercises.
VInyaSa FLoW – Vinyasa means movement with breath. Using Su,M,W,F 2 p.m. - *
a more advanced version of sun salutations and other dynamic REaDy, SET, gLIDE – Use the power and grace of the Gliding™
sequences, this class will guide you through a flow of challenging discs to enhance muscular endurance, balance, flexibility and
postures connected with the movements of the breath and build core stabilization. Progressive movements are used to strengthen
endurance, flexibility and strength. Su,W,Sa 11 a.m. - II the muscles, challenge the core and provide a fun and unique
InTERMEDIaTE yoga – Build on foundation postures and move workout. Th,Sa 2 p.m. - II/III
into more challenging ones, including arm balances, inversions and STEP JaM – A high-energy step class for the experienced stepper.
other intermediate level postures. M,F 11 a.m (90 min.); M,F 9 am II/III
Su,M,T,W,Sa 3 p.m. - II
WaLLyBaLL – Fast-paced athletic sport challenge similar to
volleyball, using the four walls of an indoor court. Prerequisite: Intro
to Wallyball. Daily 11 a.m and 3 p.m. - II/III
WoRLD BEaT – Join our drummers and instructors for this free-
spirited dance workout that combines Latin, African, Brazilian, hip
hop, jazz and modern dance. T,Sa 9 a.m. - *
yaMUna® BoDy RoLLIng – Elongate muscles and improve
alignment. Su,M,W,Th 3 p.m.; T 9 a.m. - *
yaMUna® FooT FITnESS – Twenty minutes dedicated to the
health of your feet. Learn the importance of alignment and foot
strength and increase function and flexibility utilizing Yamuna’s Foot
Wakers and Foot Savers. Su,T,Th 8:30 a.m.; M,W,F,Sa 12 p.m. - *
STREngTH
aBoVE & BELoW THE BELT – (Limit 20) Use various types of
props in this 10-station circuit-based endurance class.
Daily 9 a.m. - I/II
aBS ExPRESS – 20 minutes focusing on strengthening your abs
and lower back. M,W,F 8:30 a.m.; Su,T 12 p.m. - *
CoRE 24 – Challenge your ability to stabilize outside your normal
base of support. Twenty-four core exercises on a variety of
equipment build mobility, strength and stability.
T,Th,Su,Sa 10 a.m. - II/III
MUSCLE ConDITIonIng – Strength exercises for the total body
utilizing a variety of resistance equipment. T,Th,Sa 11 a.m. - *
PoWER PUMP – (Limit 12) Intermediate/advanced strength
training using the concept of superset training. Superset training
is a quick and effective way to achieve a total body workout. With
a combination of free weights, you will learn how to perform one
exercise immediately followed by another without rest, and then
rest before repeating the two movements. Su,T 2 p.m. - II/III
ToTaLLy TUBIng – Variety of endurance-based exercises utilizing
resistance tubing. F 11 a.m. - I/II
For all hiking and Biking activities, please sign up on the Activity
Boards located in front of the hiking and Biking Offices. Departure
times vary due to the location and level of hike or bike ride.
To schedule private activities or if you have any other questions,
please call Outdoor Sports at Ext. 4355 between 8 a.m. and 4 p.m.
It is important that you choose a hike that 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.
Exercise & Vitality at any age
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
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.
Please enjoy a nutritious breakfast prior to your Outdoor Sports
activity. Snacks and lunch are supplied as appropriate. Guide service,
packs, water and transportation to trail heads are provided.
WaLKS BIKIng
MoRnIng WaLKS Su,M,T,W,Th,F,Sa 7 a.M. - * Bike rides are rated beginner, intermediate and advanced,
ranging from casual four-mile cruises to extended 30-mile tours.
Please bring your water bottle for all walks.
We ride both on pavement and limited mountain trails.
30-minute walk – A walk on relatively flat terrain that
will accommodate ALL PACES up to 4 mph, which is a Bikes are available for short-term use from our Biking office at
15-minute-per-mile pace. Su,M,T,W,F,Sa no charge.
40-minute walk – Intermediate walk including some hills TEnnIS
with the lead at a 13-minute-per-mile pace, which is
Our USPTA-certified tennis professionals offer beginning to
4.5 mph on a treadmill. Su,T,F
advanced player instruction. Tennis clinics are offered Monday
40-minute Interval Training Walk – Challenge yourself with a through Friday at 8 a.m. Please sign up at the Spa Activity
40-minute walking workout interval style. We will use both Boards. To schedule private activities or for more information,
hills and speed changes to perform 1- to 4-minute intervals of please call Tennis at Ext. 4358 or Program Advising at Ext. 4338.
harder efforts followed by 1 to 4 minutes of recovery paced
walking. M,W,Sa goLF
50-minute walk – hilly power walk with the lead at a Lessons and clinics are held in our state-of-the-art Golf
12-minute-per-mile pace, which is 5 mph on a treadmill. Performance Center. Sign up for daily clinics by calling Ext. 4338.
Su,M,T,F Call our PGA Golf Pro at Ext. 4627 to learn more about the Golf
Program and Special Packages.
One-hour walk – Sixty minutes of leisurely walking that will
cover 3.5 to 4 miles. Su,T aTHLETIC FooTWEaR anaLySIS
aFTERnoon WaLK DaILy 2 P.M - * Which shoes are right for you? Meet with an athletic footwear
A brisk, 30 minute walk on relatively flat terrain with the lead at a specialist to discuss your activities, preferences and special
15-minute-per-mile pace, which is 4mph on a treadmill. requirements. Call Ext. 4280 for your personal consultation.
8-MILE WaLK – WEDnESDay & SaTURDay 6:30 – 8:30 a.M. - III
A power walk to Sabino Canyon and back at a 12-13-minute-
per-mile pace (4.5-5 mph on a treadmill). Bring water bottle.
Notes
