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This Week

VIEWS: 4 PAGES: 23

									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

								
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