WEEK AT CANYON RANCH · fabulous energy boost. COFFEE BEANS ... This invigorating total body workout focuses on enhancing core ... ROLL & RELEASE A Limit: 20

T HIS WEEK AT CANYON RANCH

LENOX, MASSACHUSETTS

T HIS WEEK AT CANYON RANCH

LENOX, MASSACHUSETTSLENOX, MASSACHUSETTS

JANUARY 7 – 13, 2018

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

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

M E M B E R S H I P S – F O R T H E H E A L T H O F I TCommitment to health goals, savings, renewal, relaxation and an increased sense of connection are just a few of the reasons why many guests opt for a Canyon Ranch 7-year Centennial Membership. Your Membership nights are transferable, so it’s a great way to share the Ranch. When it comes to maintaining healthy lifestyle habits, a Membership is the best-ever regular refresher course. And did we mention the terrific savings Visit the Membership Sales Office in the Spa, or call Ext. 5411.

H O U R S & L O C A T I O N SCANYON RANCH GRILLBreakfast: 7:30 – 9:30 amLunch: 11:30 am – 2 pmDinner: 5:30 – 8:30 pm Please make your dinner reservations with the Canyon Ranch Grill host during breakfast or lunch, or by calling Ext. 5310.Please allow 45 minutes for breakfast, 60 minutes for lunch and 90 minutes for dinner. If you require less time, please notify your server when you place your order.Community Table: 6 pm Looking to meet new people during your stay? We reserve a table in the Canyon Ranch Grill each night for a unique dining experience.

CAFE Breakfast: 6:30 – 10 am

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

Brunch: 11 am – 2 pm (Sunday)

Dinner: 5 – 8 pm

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

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

Lunch & Learn: Noon (Monday – Saturday)

SPA 6:30 am – 10 pm

SHOWCASE BOUTIQUE8:30 am – 9 pm (Monday – Friday)9 am – 5 pm (Saturday & Sunday)

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

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

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

All products shown available online at shop.canyonranch.com

STAY CONNECTED

WELCOME to My Favorite Place

Mark S. Andrew and Mindi Morin

Mark Andrew Senior Vice President, Resorts

Mindi Morin General Manager,

Canyon Ranch in Lenox

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

Please check activity boards near Spa Desk and Dining Room for last-minute changes. As a courtesy to other guests, please do not enter talks or fitness classes 5 or more minutes after the class begins.Assistive Listening Devices for people with hearing impairment are available upon request (24 hours in advance) from Guest Services.

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

As we start the New Year, we’re so grateful to have you with us at Canyon Ranch. This is the perfect time for renewing dreams, fresh optimism and setting a course for a rewarding year ahead.

Whether you want to utterly unwind, ramp up your fitness game, set sail on an inner journey or take the steps toward true transformative wellness, we’ll help you make it happen. Right now, right here. Where you'll find everything you need and nothing you don’t.

The entire Canyon Ranch family is eager to make your stay perfect. You’ll see it in our friendly staff who will go the extra mile for you. Feel it in classes and activities, led by experts with heart. Taste it in the farm-to-table cuisine. And you'll experience it with our wellness professionals, always ready to consult and guide you toward the greatest version of you.

We encourage you to explore new things while you're here. Take that wild leap that will surprise your friends back home. Try the class you never heard of before. Or the service that seems miles from your comfort zone. Strap on snowshoes for a great workout in gorgeous scenery. Do it because it’s exciting. Do it because you may love it. Do it because you can.

If we can make your stay more rewarding in any way, please let us know. Our team will see to your every need. Should you see one of us out and about in this beautiful resort, please say hi. We’d love to meet you in person.

Wishing you good health, joy and vitality in 2018!

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

7:45 AMON-PROPERTY POLE HIKE Front Spa Desk60 min. Sign up: Outdoor Sports Board.

8:00 AMWAKE-UP WARM-UP STRETCH A Gym 225 min.

8:30 AMHIIT IT II/III Gym 120 min. RANCH SAVVY BREAKFAST: COMMITMENT TO YOUR HEALTH Canyon Ranch GrillEnjoy breakfast with a Ranch Memberships Coordinator to explore how we're expanding, and find out about the opportunities available to our guests.

9:00 AMADVANCED INDOOR CYCLING III Limit: 19 Cycling StudioMORNING STRETCH A Gym 2YOGA FOUNDATIONS A Yoga StudioBERKSHIRE BEAT I/II Limit: 15 Gym 1PILATES REFORMER CLINIC - INTERMEDIATE II Limit: 4 Gym 4This invigorating total body workout focuses on enhancing core strength and lengthening muscles. Reformer experience required.50 min. $90 Sign up: Program Advising, Ext. 5439

9:15 AMHIKE: LEVEL 2/3 Front Spa Desk Visit the Outdoor Sports Board for sign up and additional details.

10:00 AMCARDIO TENNIS Tennis Courts $85 Sign up: Program Advising, Ext. 5439CARDIO KICKBOXING II/III Gym 1MUSCLE CONDITIONING A Gym 2H2O POWER A Indoor PoolYOGA FOR ATHLETES II/III Yoga StudioBASKETRY BASICS Limit: 8 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ext. 5439WATCH & LEARN: CHEESE MAKING Demonstration KitchenCurious about the craft of cheese making? Our in-house fromagers will demonstrate this delicious and decadent art form as you watch from our demonstration dining room.

11:00 AMNIA: NON-IMPACT AEROBICS A Gym 1STRIDE II/III Limit: 18 Gym 5SUNDAY BRUNCH CafeEnjoy our bountiful brunch featuring Canyon Ranch favorites highlighting local farm-to-table ingredients. A wonderful way to celebrate a Sunday in the Berkshires.3 hr. MID-MORNING STRETCH A Gym 2YOUR ENERGY FIELD: THE KEY TO SELF CARE Berkshire RoomLet a healing energy practitioner ground and center you with a simple meditation, and learn quick effective tools to help you stay calm and balanced.STRENGTH CIRCUIT A Indoor Pool

NOONTHE POWER OF BREATH A Yoga StudioABS ON THE BALL A Limit: 20 Gym 225 min.

12:30 PMENERGIZE YOUR SOLES®: FITNESS FOR YOUR FEET™ A Limit: 20 Gym 220 min.

1:00 PMCHINESE MEDICINE: PUTTING STRESS IN ITS PLACE Berkshire RoomThe stress reaction can save your life, but too much of it can cause illness, pain and emotional disturbances. Learn how acupuncture and other Chinese Medicine modalities can reduce this risk.INTERMEDIATE TO ADVANCED TENNIS CLINIC Limit: 4 Tennis Court $85 Sign up: Program Advising, Ext. 5439BREATHE & CONNECT WITH THE FIVE ELEMENTS: ETHER, AIR, FIRE, WATER, EARTH Limit: 10 Tanglewood RoomUsing yogic breathing methods and visualization, come to a deeper relationship with the five elements. A spiritual wellness provider explains the symbolic emanations arising from the great mystery.1 hr. 45 min. $160 Sign up: Program Advising, Ext. 5439

1:15 PMHIKE: LEVEL 1 Front Spa Desk Visit the Outdoor Sports Board for sign up and additional details.

1:30 PMTRAIL WALK ON PROPERTY Front Spa Desk Sign up: Outdoor Sports Board.

2:00 PMYOGA FOR A HEALTHY BACK A Yoga StudioTRX ESSENTIALS I/II Limit: 10 Sports CourtFOOD, INFLAMMATION & PAIN CME Rockwell RoomCertain foods can cause inflammation, discomfort or even pain. A nutritionist will help you discover which ones could be to blame for symptoms, and which may help you heal.CARDIO CIRCUIT II/III Limit: 24 Gym 5ZUMBA® A Gym 1EVERYONE CAN LEARN TO DRAW Limit: 8 Creative Arts Studio1 hr. 30 min. Sign up: Program Advising, Ext. 5439HANDS-ON COOKING:ARTISANAL PASTA Limit: 8 Demonstration Kitchen1 hr. 30 min. $165 Sign up: Program Advising, Ext. 5439

3:00 PMINTERMEDIATE YOGA II Yoga StudioMIND-BODY SPORT A Indoor PoolINDOOR CYCLING A Limit: 19 Cycling StudioGLUTE CAMP II/III Limit: 14 Gym 1SEEKING INSPIRATION FROM WITHIN Sargent Brook LoungeSpiritual wellness provider Dan Marko will lead you through an experiential exercise with Soul Cards.25 min.

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

4:00 PMMUSCLE MAX II/III Gym 1RESTORATIVE YOGA A Limit: 25 Yoga StudioBASIC BALANCE I Gym 225 min. INJURY PREVENTION & TREATMENT Berkshire RoomA neuromuscular massage therapist will talk about the options for treatment available during your stay, and provide easy take-home tips to prevent injury and reduce chronic pain.THE SCIENCE OF WEIGHT LOSS CME FE Rockwell RoomKnowledge is empowerment. Learn more about the science of weight loss as a Canyon Ranch physician shares strategies to support healthy weight, improve health and raise your energy levels.WALLYBALL II/III Limit: 8 Racquet Court

4:30 PMROLL & RELEASE A Limit: 20 Gym 220 min.

5:00 PMSTRETCH & RELAX A Gym 225 min. MEDITATION A Yoga Studio25 min. OPEN 12-STEP RECOVERY MEETING Lenox RoomThis meeting welcomes members of all 12-step fellowships, their families, and those who are just curious about the spiritual principles of recovery.SETTING SMART GOALS: THE KEY TO SUCCESS FE Tanglewood RoomNew studies show that weight-loss success is no longer measured in pounds. A Life Management coach shares science-based methods to set actionable goals and develop effective plans for getting there.KNITTING FOR BEGINNERS Limit: 6 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ext. 5439

7:00 PMFOR CHOCOLATE LOVERS WITH FRANCINE SEGAN Berkshire RoomJoin TV host Francine Segan, author of Dolci: Italy's Sweets, for a guided tasting of fine chocolate. Discover how chocolate goes from bean to bar and its many health benefits.

8:00 PMELEMENTS OF SOUND: JOURNEY MEDITATION Limit: 25 Yoga StudioSpiritual wellness provider, Dan Marko, guides you in connecting with the element of water in a profound meditation experience using singing bowls, elemental sound and vibrational healing instruments. $75 Receive a crystal to hold during journey, which will be yours to keep. Sign-up, Program Advising, Ext. 543975TH ANNUAL GOLDEN GLOBE AWARDS Sargent Brook LoungeSpend an evening with the stars, and your fellow guests. Cast your predictions for the chance to win a fabulous prize!

9:00 PMCOMEDIAN KAREN BERGREEN Stockbridge RoomNew York comedy club favorite Karen Bergreen has appeared on Comedy Central and many TV shows. Her novels Following Polly and Perfect Is Overrated were praised in The New York Times and O Magazine.

F E A T U R E D E V E N T

THE SCIENCE OF WEIGHT LOSS January 7 - 13Fitness level, metabolism, DNA and body type all influence which diet and exercise is “right for you.” Discover how to set goals that can translate into long-term success, examine how your DNA impacts your health with Nutrigenomics and explore alternative methods for weight loss, including Chinese Medicine and Acupuncture.

Join top Canyon Ranch fitness instructors and nutritionists in an immersive week-long weight loss program that is inspiring, personalized and motivating.

Daily activities include high-impact fitness experiences, and hands-on cooking classes and demonstrations. Welcome a new set of tools and support for permanent weight maintenance.

S H A R E Y O U R E X P E R I E N C E !LOVE A CLASS YOU TOOK? STILL FEEL THE THRILL OF YOUR MORNING HIKE?

Connect with Canyon Ranch social channels! Check in or tag @canyonranch

LOOK FOR US ON

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

7:00 AMINDOOR MOTIVATIONAL WALK Indoor Track


8:00 AMSUN SALUTATIONS II Yoga Studio25 min. BOD POD® BODY COMPOSITION DEMO FE Lower Spa LobbySee a demonstration of this quick, non-invasive test to measure body composition. A Canyon Ranch exercise physiologist will explain the importance of lean body mass.30 min. ADVANCED LEVEL HIKE Front Spa Desk Visit the Outdoor Sports Board for sign up and additional details.WAKE-UP WARM-UP STRETCH A Gym 225 min.

8:30 AMHIIT IT II/III Gym 120 min.

9:00 AMADVANCED INDOOR CYCLING III Limit: 19 Cycling StudioYOGA FOUNDATIONS A Yoga StudioMORNING STRETCH A Gym 2LO-IMPACT AEROBICS A Gym 1ACUPUNCTURE TO CURB CRAVINGS & HABITS FE Berkshire RoomLearn how modern acupuncture can be used to address cravings, compulsions and addictions.

9:15 AMHIKE: LEVEL 3 Front Spa Desk Visit the Outdoor Sports Board for sign up and additional details.

10:00 AMH2O POWER A Indoor PoolBASIC AEROBIC CIRCUIT WEIGHTS I Limit: 18 Gym 5LONGEVITY, EXERCISE & YOU CME Tanglewood RoomA physical therapist will show how applying basic scientific, safety and common-sense measures to your daily exercise can add to the quantity and quality of your years.ROCK YOUR FLOW II Yoga StudioCARDIO TENNIS Tennis Courts $85 Sign up: Program Advising, Ext. 5439RIP 'N' ROW II/III Limit: 18 Sports Court

11:00 AMEVIDENCE-BASED QI GONG WORKSHOP Limit: 6 Yoga StudioLed by certified EBGQ instructors, this workshop will show you movements and meditations that can improve immunity, enhance sleep and reduce pain from arthritis, fibromyalgia and more.1 hr. 30 min. $135 Minimum 2. Sign up: Program Advising, Ext. 5439MASTERING THE MARKETPLACE Limit: 6 FE Rockwell RoomLearn how to demystify grocery shopping. Join a Canyon Ranch nutritionist on an interactive shopping experience and discover how to interpret food labels, identify nutritional red flags and navigate the aisles like a pro, while sampling a few new foods. $110 Sign up: Program Advising, Ext. 5439ORIGAMI ART Limit: 8 Creative Arts Studio Sign up: Program Advising, Ext. 5439STRENGTH CIRCUIT A Indoor PoolPILATES PLUS PROPS II/III Gym 1MID-MORNING STRETCH A Gym 2STRIDE II/III Limit: 18 Gym 5

NOONSWIMMING SKILLS & DRILLS CLINIC A Limit: 4 Indoor PoolJoin our expert fitness instructors as they guide you through swimming drills to improve your focus, time and stroke $90 Sign up: Program Advising, Ext 5439ABS ON THE BALL A Limit: 20 Gym 225 min. LUNCH & LEARN Demonstration KitchenEnjoy a three-course meal featuring TURKEY ENCHILADAS and watch our demo chef prepare the entree.RANCH SAVVY LUNCH: FITNESS AT CANYON RANCH Canyon Ranch GrillSit with a fitness instructor over lunch and learn more about the exciting exercise offerings at Canyon Ranch!


1:00 PMBEAUTY SECRETS Stockbridge RoomJoin a Canyon Ranch stylist and learn all the latest beauty tips. Get expert advice on fashionable hairstyles, colors and makeup. Take home tips and tricks for a new, beautiful you from head to toe.ALTERNATIVE APPROACHES TO PAIN & INJURY Berkshire RoomLearn how acupuncture and gentle hands-on manipulation can effectively resolve chronic, acute pain and sports injuries.


D E M O K I T C H E NTASTY & FUN

Enjoy learning and lunching each day at noon in the Demo Kitchen, located near the Creative Arts Studio in the East Wing. Our expert and always-entertaining chef shares professional tips while preparing the dish of the day. Take home inspiration, confidence and easy-to-prepare recipes.

D I D Y O U K N O W ?

WINTER OUTDOOR SPORTS PRIVATESFrom skiing at local Nordic Centers, to hiking snowcapped mountains, we have just the right private excursion for you. We also offer semi-private and group excursions for you and your friend! Intrigued? Contact Program Advising, Ext. 5439

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2:00 PMYOGA FOR A HEALTHY BACK A Yoga StudioTOTALLY TUBING A Gym 2HYPNOSIS & THE TRANCE-FORMATIONAL PROCESS CME FE Tanglewood RoomWhat is hypnosis, and how does it work? Join a life management practitioner to discover how you can use this deeply relaxed state to transform yourself and accomplish your goals.ZUMBA® A Gym 1300 WORKOUT II/III Limit: 10 Indoor TrackBEGINNER TENNIS CLINIC Limit: 4 Tennis Court Sign up: Program Advising, Ext. 5439HANDS-ON COOKING: ESSENTIAL KNIFE SKILLS Limit: 8 Demonstration Kitchen1 hr. 30 min. $165 Sign up: Program Advising, Ext. 5439PAINTING FROM STILL-LIFE Limit: 8 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ext. 5439

3:00 PMPILATES REFORMER JUMPBOARD CLINIC II/III Limit: 4 Gym 4Challenge yourself to a Pilates cardio interval workout. Increase your heart rate, burn fat, improve bone density and create a long, lean, strong body. Reformer experience required.50 min. $90 Sign up: Program Advising, Ext. 5439INDOOR CYCLING A Limit: 19 Cycling StudioINTERMEDIATE YOGA II Yoga StudioWEST AFRICAN DRUMMING A Gym 1Experience the healing power of the drum. You'll learn basic hand drumming techniques and specific rhythms as we make music together.NUTRITION: HOT TOPICS Canyon Ranch GrillWhat's the latest in the news? Learn about emerging trends and participate in a forum discussion with a nutritionist.25 min. MIND-BODY SPORT A Indoor PoolBOXER'S WORKOUT II/III Limit: 20 Sports Court

4:00 PMINFLAMMATION & IMMUNITY CME Rockwell RoomCanyon Ranch Chief Medical Officer Mark Liponis, MD, discusses how training your immune system for optimal performance may reduce the risk of heart attack, stroke, diabetes and autoimmune disorders.FOAM ROLL & STRETCH A Limit: 20 Gym 2TRX FLOW II Limit: 10 Sports CourtRESTORATIVE YOGA A Limit: 25 Yoga StudioWALLYBALL II/III Limit: 8 Racquet CourtJAPANESE BRUSHWORK Limit: 8 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ext. 5439

5:00 PMOPEN 12-STEP RECOVERY MEETING Lenox RoomThis meeting welcomes members of all 12-step fellowships, their families, and those curious about the spiritual principles of recovery.STRETCH & RELAX A Gym 225 min. MEDITATION A Yoga Studio25 min. TRUST: THE ART OF LIVING IN THE MOMENT Tanglewood RoomConfidence and trust is created when you are awake, alert and present. A Spiritual Wellness provider guides you to trust in yourself, humanity, nature, and all that lies beyond to achieve peace.

7:00 PMBEAD WELL: BRACELETS Limit: 10 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ext. 5439

7:30 PMAWARD-WINNING DOCUMENTARY: FIGHTER Sargent Brook LoungeZuzana Wienerova shares the story of her husband, Jan Wiener and friend Arnost Lustig, who survived Hitler's invasion of Czechoslovakia, and revisits narrow escapes from life-or-death confrontations.2 hr. A Q&A with Zuzana will follow.

8:00 PMCOMEDIC READING WITH KAREN BERGREEN Mansion LibraryKaren Bergreen is a mainstay in NYC comedy clubs. She's performed nationwide and on TV, and is a standout writer. Join her for a reading from her books, Following Polly and Perfect Is Overrated. A book signing will follow.


DOCS EARN CONTINUING MEDICAL EDUCATION CREDITS

You’re not just at an awesome resort. Canyon Ranch is the foremost name in preventive care and lifelong wellness. Physicians earn up to 36 AMA PRA Category 1 Credits™ (12 credits on average with a 4-night stay; 25 with a 7-night stay) at Canyon Ranch in Lenox. Look for the CME icon on our daily schedule (Please note that the num-ber of CME credits is subject to change based on annual accreditation renewal.) Interested? Call Ext. 5325.

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T U E S D AY | J A N U A R Y 9 , 2 0 1 8 P R O P E R T Y O R I E N T AT I O N 10 am & 3 pm. Meet in Hotel Pavilion


8:00 AMSTART YOUR FITNESS ENGINES CME Berkshire RoomHow fit is "fit enough"? An exercise physiologist will talk about the five basic components of fitness. Learn about assessments that can help you get on the right path to your ideal fitness level.ZEN•GA™ FLOW A Gym 125 min. MEDITATION A Yoga Studio25 min.

8:30 AMBODY WEIGHT BASICS I Gym 220 min.

9:00 AMMORNING STRETCH A Gym 2CHAIR YOGA A Limit: 15 Yoga StudioADVANCED INDOOR CYCLING III Limit: 19 Cycling StudioBERKSHIRE BEAT I/II Limit: 15 Gym 1PILATES REFORMER CLINIC - INTERMEDIATE II Limit: 4 Gym 4This invigorating total body workout focuses on enhancing core strength and lengthening muscles. Reformer experience required.50 min. $90 Sign up: Program Advising, Ext. 5439SLEEP LESS EAT MORE FE Tanglewood RoomExplore the role of a good night’s sleep in improving insulin resistance, reducing food cravings and supporting your healthy intentions!


9:30 AMTAI CHI HIKE OFF PROPERTY A Front Spa Desk2 hr. 30 min. Sign up: Outdoor Sports Board.

10:00 AMCARDIO TENNIS Tennis Courts $85 Sign up: Program Advising, Ext. 5439EXTENDED VINYASA FLOW III Yoga Studio1 hr. 30 min. MUSCLE CONDITIONING A Gym 2H2O POWER A Indoor PoolVIPR ATHLETIC II/III Limit: 15 Gym 1HANDS-ON COOKING: FASTEST MEALS IMAGINABLE Limit: 6 Demonstration Kitchen $115 Sign up: Program Advising, Ext. 5439NUTRIGENOMICS: DNA, DIET & HEALTH FE Berkshire RoomStruggling with weight issues & frustrated with diets that don’t work? Learn about a Nutrigenomics tool that can provide unique information and insights for a personalized plan that’s right for you!

11:00 AMTHE MANDALA EXPERIENCE Limit: 8 Creative Arts Studio1 hr. 30 min. Sign up: Program Advising, Ext. 5439NIA: NON-IMPACT AEROBICS A Gym 3MID-MORNING STRETCH A Gym 2IT TAKES GUTS TO BE HEALTHY CME Tanglewood RoomJoin a Canyon Ranch physician to explore the critical importance of optimal digestive health for your immune system and overall wellness.STRENGTH CIRCUIT A Indoor PoolPILATES MAT WORK FLOW WITH WEIGHTS II/III Gym 1

NOONCORE CONDITIONING II Gym 125 min. AERIAL HAMMOCK YOGA CLINIC II/III Limit: 8 Yoga StudioUsing a fabric hammock suspended from the ceiling, work on your core strength in standing poses and inversions. $90 Please see a Program Advisor to sign up and for restrictions.SHRED II/III Limit: 18 Gym 525 min. LUNCH & LEARN: GLUTEN FRIENDLY Demonstration KitchenEnjoy a three-course meal featuring MACADAMIA-CRUSTED COCONUT SHRIMP and watch our demo chef prepare the entree.


1:00 PMHOME REMEDIES FOR INJURY RELIEF CME Lower Spa LobbyStrains and pains happen. Athletic trainer Christina McAnespie will show you techniques to decrease discomfort and help injuries heal, using tools you can find in your home.



2:00 PMYIN YOGA A Yoga StudioSTEP CHALLENGE II/III Limit: 15 Gym 1CHINESE MEDICINE: THE INSIDE SCOOP Tanglewood RoomA licensed acupuncturist discusses the benefits and treatments of Chinese Medicine including acupuncture, Chinese herbs, qi gong, AcutonicsÆ and acupressure.CARDIO CIRCUIT II/III Limit: 24 Gym 5HANDS-ON COOKING: POWER FOODS FOR THE GUT Limit: 6 Demonstration Kitchen50 min. $115 Sign up: Program Advising, Ext. 5439INTERMEDIATE TO ADVANCED TENNIS CLINIC Limit: 4 Tennis Court $85 Sign up: Program Advising, Ext. 5439KETTLE-BAR II Limit: 15 Sports CourtSUNSET SILK SCARVES Limit: 6 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ext. 5439

D I D Y O U K N O W ?We offer Private Creative Arts Instruction!Looking for individualized instruction in painting, drawing, or any of our special classes? Our highly qualified professional Artists are available for private or semiprivate sessions, catered to your intentions. Intrigued? Call Program Advising at Ext. 5439.

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3:00 PMTHE HUNTER FARMER DIET SOLUTION CME FE Rockwell RoomWhy are so many struggling with obesity & diabetes? Canyon Ranch Chief Medical Officer Mark Liponis, MD, explains why diets should be personalized according to metabolic type.ROUND-ROBIN DOUBLES Tennis Court Sign up: Outdoor Sports Board.INTERMEDIATE YOGA II Yoga StudioINDOOR CYCLING A Limit: 19 Cycling StudioMIND-BODY SPORT A Indoor PoolTRX RIP II/III Limit: 20 Sports Court

4:00 PMLIVING THROUGH LOSS Mansion LibraryLoss is a natural part of life, but the loss of a loved one is particularly painful. A spiritual wellness provider will help you through times of grief and the unfamiliar times to come.COFFEE TALK WITH GENERAL MANAGER MINDI MORIN CafeMeet General Manager Mindi Morin, and enjoy a cup of coffee or tea while learning more about Canyon Ranch.30 min. BASIC BALANCE I Gym 225 min. RESTORATIVE YOGA A Limit: 25 Yoga StudioMIND YOUR MUSCLE II Limit: 24 Gym 5WALLYBALL II/III Limit: 8 Racquet Court


5:00 PMBASKETBALL PICK-UP GAME A Sports CourtSTRETCH & RELAX A Gym 225 min. MEDITATION A Yoga Studio25 min. OPEN 12-STEP RECOVERY MEETING Lenox RoomThis meeting welcomes members of all 12-step fellowships, their families, and those who are just curious about the spiritual principles of recovery.

7:00 PMCRAFTING HAND-DIPPED CANDLES Limit: 6 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ext. 5439

8:00 PMBE YOUR OWN MENTOR WITH JERRY POSNER Tanglewood RoomJerry will share some DIY tools and strategies to help you clarify goals, navigate life changes, make or break habits - and think more rationally and positively.

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

G u i d e t o S e r v i c e s H I G H L I G H T S

METABOLIC EXERCISE ASSESSMENT

Determine your aerobic fitness level (VO2 max) and learn how many calories you really burn when you work out. Recommended if you want to change body composition, learn the most effective way to burn body fat, determine aerobic threshold, increase stamina and fitness, or improve sports performance.

Part I – An exercise physiologist administers a submaximal exercise test while you exercise on your choice of cardiovascular exercise equipment: elliptical trainer, rowing machine, stationary bike or treadmill. Note: This test cannot be performed in a pool. Part II – Your exercise physiologist will explain your results and design an exercise program to maximize your workout and enhance your training program. Intrigued? Call Program Advising at Ext. 5439.


FIND YOUR COURT!We have a variety of courts available for Tennis, Squash, and Raquetball. We also offer a daily Wallyball game , Pick-up Basketball Games, and Round Robin Doubles for the sport enthusiasts!

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



8:00 AMWAKE-UP WARM-UP STRETCH A Gym 225 min. SUN SALUTATIONS II Yoga Studio25 min. LIVE LONG THROUGH QI GONG Berkshire RoomWith a Traditional Chinese Medicine practitioner, learn how qi gong can correct internal imbalances, increase energy and help you live a longer, healthier life.ADVANCED LEVEL HIKE Front Spa Desk Visit the Outdoor Sports Board for sign up and additional details.


9:00 AMADVANCED INDOOR CYCLING III Limit: 19 Cycling StudioMIND YOUR MEMORY CME Tanglewood RoomWhat factors interfere with memory? A Canyon Ranch physician will discuss risk factors for cognitive decline and strategies that can reduce memory loss, keep your brain sharp and enhance your focus.YOGA FOUNDATIONS A Yoga StudioMORNING STRETCH A Gym 2LO-IMPACT AEROBICS A Gym 1



10:00 AMCARDIO TENNIS Tennis Courts $85 Sign up: Program Advising, Ext. 5439CARDIO KICKBOXING II/III Gym 1YOGA FOR ATHLETES II/III Yoga StudioBASIC AEROBIC CIRCUIT WEIGHTS I Limit: 18 Gym 5H2O POWER A Indoor PoolWHO AM I WHEN I AM WITH YOU? CME Berkshire RoomEngaging in relationships with family, friends or partners, can be dynamic, illuminating and challenging experiences. A Life Management practitioner explores what connects and what gets between us.HANDS-ON COOKING: MEATLESS MEALS Limit: 6 Demonstration Kitchen $115 Sign up: Program Advising, Ext. 5439HONORING THE BODY: YOUR SACRED HOME FE Fieldstone LoungeJoin a spiritual service provider to learn how the beliefs you hold about your body directly affect your life experience. Optimum health can flourish when you learn to see yourself in the truest way.

11:00 AMINDO - ROW® II Limit: 8 Sports Court Sign up: Program Advising, Ext. 5439A LABYRINTH AT YOUR FINGERTIPS Limit: 10 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ext. 5439PILATES ON THE BEAM II/III Limit: 20 Gym 1HEALTHY NAILS Upper Spa LobbyA nail technician discusses best practices for nail care, and demonstrates techniques and products to have healthy, beautiful hands and feet.25 min. MID-MORNING STRETCH A Gym 2STRENGTH CIRCUIT A Indoor PoolNATUROPATHIC MEDICINE: YOUR BODY'S HEALING ABILITIES CME Tanglewood RoomLearn how this complementary medicine practice can be used to evaluate and address underlying causes of illness.

NOONABS ON THE BALL A Limit: 20 Gym 225 min. THE POWER OF BREATH A Yoga StudioSWIMMING SKILLS & DRILLS CLINIC A Limit: 4 Indoor PoolJoin our expert fitness instructors as they guide you through swimming drills to improve your focus, time and stroke $90 Sign up: Program Advising, Ext 5439RANCH SAVVY LUNCH: INSIDE OUT BEAUTY Canyon Ranch GrillNourish your body while you discuss health and beauty tips and trends with a salon professional.LUNCH & LEARN Demonstration KitchenEnjoy a three-course meal featuring CHURRASCO BEEF WITH CHIMICHURRI SAUCE and watch our demo chef prepare the entree.


1:00 PMPRACTICING PEACE Limit: 10 Sargent Brook LoungeThe pressures of life can leave you feeling fractured and distanced from your truest self. In this workshop, learn the skills of contemplation, open-heartedness and self-reliance to revive your soul.1 hr. 45 min. $160 Sign up: Program Advising, Ext. 5439FITNESS VS. FATNESS FE Berkshire RoomExercise is critical to health, but what makes the biggest difference, improving fitness or decreasing body fat? An exercise physiologist discusses the “ins and outs” of fitness versus fatness.


1:30 PMTRAIL WALK ON PROPERTY Front Spa Desk Sign up: Outdoor Sports Board. MEMBERSHIP & REAL ESTATE Spa LobbyMeet a Membership representative and learn how to become a Canyon Ranch Member, or explore Ranch home ownership.30 min.

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2:00 PM300 WORKOUT II/III Limit: 10 Indoor TrackYOGA FOR A HEALTHY BACK A Yoga StudioTRX ESSENTIALS I/II Limit: 10 Sports CourtINTENTIONAL EATING CME FE Rockwell RoomAre you like so many who know what they should eat, but just can't seem to do it? A nutritionist shares insights and secrets to success!LONG & LEAN BARRE WORKOUT A Limit: 25 Gym 1MINDFULNESS MEDITATION WORKSHOP Tanglewood RoomLearn how to use mindfulness meditation to enhance your peace of mind. A life management therapist/coach will guide you through activities to help you develop stress management skills.1 hr. 30 min. $135 Sign up: Program Advising, Ext. 5439

3:00 PMSIMPLE & STYLISH: MAKE YOUR OWN FLEECE HAT Limit: 8 Creative Arts Studio $25 Sign up: Program Advising, Ext. 5439THE ART OF FENCING: SWORDPLAY CLINIC A Limit: 8 Gym 1En garde! Satisfy the dream of exploring the art of fencing as you challenge your legs and glutes in this fun workout. $90 Sign up: Program Advising, Ext. 5439BOXER'S WORKOUT II/III Limit: 20 Sports CourtHANDS-ON COOKING: SENSATIONAL SOUPS Limit: 8 Demonstration Kitchen1 hr. 30 min. $165 Sign up: Program Advising, Ext. 5439SECRETS TO YOUTHFUL SKIN Berkshire RoomJoin a Canyon Ranch aesthetician and deepen your knowledge of the best products for your skin. Learn how to keep your skin healthy and glowing.INDOOR CYCLING A Limit: 19 Cycling StudioINTERMEDIATE YOGA II Yoga StudioMIND-BODY SPORT A Indoor Pool

4:00 PMRESTORATIVE YOGA A Limit: 25 Yoga StudioFOAM ROLL & STRETCH A Limit: 20 Gym 2MUSCLE MAX II/III Gym 1WALLYBALL II/III Limit: 8 Racquet Court

5:00 PMOPEN 12-STEP RECOVERY MEETING Lenox RoomThis meeting welcomes members of all 12-step fellowships, their families, and those who are just curious about the spiritual principles of recovery.BIOFEEDBACK FOR HEALTH & WELL-BEING CME Tanglewood RoomA life management expert will demonstrate how to reduce stress, restore balance and replenish energy by changing your thoughts and your breathing, with the aid of modern technology.MEDITATION A Yoga Studio25 min. STRETCH & RELAX A Gym 225 min.

7:00 PMOVERCOMING PAIN PATTERNS Tanglewood RoomPoor posture and lifestyle habits can cause stress and pain. Learn ways to prevent muscular stress and discover the benefits of massage, including neuromuscular therapy.

7:30 PMHANDS-ON COOKING: CHOCOLATE! Limit: 8 Demonstration Kitchen1 hr. 30 min. $165 Sign up: Program Advising, Ext. 5439

8:00 PMAN EVENING OF SONG WITH SAMANTHA TALORA & RON RAMSAY Fieldstone LoungeJoin this spectacular duo for an evening of amusing novelty songs and a blend of cherished Broadway favorites & classic standards as Sam and Ron weave songs together with humorous stories.


PHYSICAL THERAPY

Learn to use your body more efficiently and comfortably. A physical therapist evaluates your muscle length, strength, posture and alignment. Take home therapeutic exercises to improve func-tional strength, recover from injury or surgery, reduce chronic pain, or rehabilitate chronic neurological or orthopedic conditions. You can use your service allowance toward this life-enhancing session. 50 minutes.Intrigued? Call Program Advising at Ext. 5439.

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8:00 AMMEDITATION A Yoga Studio25 min. ZEN•GA™ FLOW A Gym 125 min.


9:00 AMMORNING STRETCH A Gym 2CHAIR YOGA A Limit: 15 Yoga StudioADVANCED INDOOR CYCLING III Limit: 19 Cycling StudioBERKSHIRE BEAT I/II Limit: 15 Gym 1GUEST TOUR: THE RESIDENCES AT BELLEFONTAINE Limit: 10 Hotel PavilionCurious about the newest addition to Canyon Ranch in Lenox? Take a guided tour of our beautiful new residences and learn more! Sign up: Guest Services, Ext. 5525PILATES REFORMER JUMPBOARD CLINIC II/III Limit: 4 Gym 4Challenge yourself to a Pilates cardio interval workout. Increase your heart rate, burn fat, improve bone density and create a long, lean, strong body. Reformer experience required.50 min. $90 Sign up: Program Advising, Ext. 5439


10:00 AMHANDS-ON COOKING: SMOOTHIES & JUICES Limit: 6 Demonstration Kitchen50 min. $115 Sign up: Program Advising, Ext. 5439STEP & STRENGTH II/III Limit: 15 Gym 1EAR CANDY Limit: 5 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ext. 5439H2O POWER A Indoor PoolROCK YOUR FLOW II Yoga StudioSTRAIGHTEN UP! CME Tanglewood RoomGood posture is good for your health. Gerry Link, PT, will show you how to enhance your posture for prevention and treatment of back and neck pain. Learn fundamentals you can put to work immediately.CARDIO TENNIS Tennis Courts $85 Sign up: Program Advising, Ext. 5439MUSCLE CONDITIONING A Gym 2

11:00 AMSTRENGTH CIRCUIT A Indoor PoolPILATES PLUS PROPS II/III Gym 1THE VERY BEST OF EAST & WEST Berkshire RoomCanyon Ranch experts in Chinese and Western Medicine explain how they blend both modalities for best results with hypertension, fatigue, weight loss, hormonal imbalances and other health concerns.MID-MORNING STRETCH A Gym 2STRIDE II/III Limit: 18 Gym 5

NOONAERIAL HAMMOCK YOGA CLINIC II/III Limit: 8 Yoga StudioUsing a fabric hammock suspended from the ceiling, work on your core strength in standing poses and inversions. $90 Please see a Program Advisor to sign up and for restrictions.CORE CONDITIONING II Gym 125 min. LUNCH & LEARN Demonstration KitchenEnjoy a three-course meal featuring SEARED SCALLOPS WITH CRANBERRY GINGER SALSA and watch our demo chef prepare the entree.DISCOVERING METAPHYSICS Tanglewood RoomWhat can astrology reveal about your potential? What do tarot cards have to say about your path? A metaphysical practitioner will explore how our metaphysical offerings can enhance your life.RANCH SAVVY LUNCH: HEALTH & HEALING Canyon Ranch GrillJoin a wellness expert to learn about our many Health & Healing offerings and how they can help you on your path toward wellness.


1:00 PMHEALTHY FEET, HAPPY FEET CME Berkshire RoomIf your feet hurt, relief may be close to hand. Athletic trainer Christina McAnespie, BS, ATC, LAT, discusses what the soreness may be saying about injury, and how to keep your feet healthy and happy.AFTERNOON TENNIS DRILLS Tennis Court $85 Sign up: Program Advising, Ext. 5439BEAUTY SECRETS Stockbridge RoomJoin a Canyon Ranch stylist and learn all the latest beauty tips. Get expert advice on fashionable hairstyles, colors and makeup. Take home tips and tricks for a new, beautiful you from head to toe.WATERCOLOR LANDSCAPES Limit: 8 Creative Arts Studio1 hr. 30 min. Sign up: Program Advising, Ext. 5439


1:30 PMSHINRIN YOKU Limit: 6 Front Spa Desk1 hr. 30 min. Sign up: Outdoor Sports BoardTRAIL WALK ON PROPERTY Front Spa Desk Sign up: Outdoor Sports Board.

2:00 PMHANDS-ON COOKING: ONE POT WONDERS Limit: 6 Demonstration Kitchen50 min. $115 Sign up: Program Advising, Ext. 5439YIN YOGA A Yoga StudioCARDIO CIRCUIT II/III Limit: 24 Gym 5ENERGY CRISIS: BODY FAT, WEIGHT & FITNESS CME FE Tanglewood RoomWhat happens when lipids, sugars and a low VO2 collide? An exercise physiologist will explain how to make your metabolism, muscle, fat and hormones behave in the land of plenty.ZUMBA® A Gym 1KETTLE-BAR II Limit: 15 Sports Court

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3:00 PMGLUTE CAMP II/III Limit: 14 Gym 1INDOOR CYCLING A Limit: 19 Cycling StudioINTERMEDIATE YOGA II Yoga StudioSTRENGTHEN & RESET YOUR ENERGY Rockwell RoomWhen your energy field is balanced, life feels more joyful and peaceful. Learn about the subtle energy centers in your body with a Healing Touch practitioner.MIND-BODY SPORT A Indoor Pool

4:00 PMBASIC BALANCE I Gym 225 min. RESTORATIVE YOGA A Limit: 25 Yoga StudioSUNSET SILK SCARVES Limit: 6 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ext. 5439SLEEP WELL: KEYS TO UNDERSTANDING & ENHANCING SLEEP CME FE Berkshire RoomMany sleep problems can be resolved with practical lifestyle changes. Jeff Rossman, PhD, explains how sleep affects your mind and body, and shares practices that can help you to improve your sleep.WALLYBALL II/III Limit: 8 Racquet CourtMIND YOUR MUSCLE II Limit: 24 Gym 5


5:00 PMSTRETCH & RELAX A Gym 225 min. MEDITATION A Yoga Studio25 min. OPEN 12-STEP RECOVERY MEETING Lenox RoomThis meeting welcomes members of all 12-step fellowships, their families, and those who are just curious about the spiritual principles of recovery.

5:30 PMEVIDENCE-BASED QI GONG WORKSHOP Limit: 6 Yoga StudioLed by certified EBGQ instructors, this workshop will show you movements and meditations that can improve immunity, enhance sleep and reduce pain from arthritis, fibromyalgia and more.1 hr. 30 min. $135 Minimum 2. Sign up: Program Advising, Ext. 5439

6:00 PMHONORING THE BODY: YOUR SACRED HOME FE Rockwell RoomDirector of Spiritual Wellness Director, Sarah Vulgamore, shares how beliefs about your body affect your life experience. See yourself in the truest way, and return to who you were meant to be.

7:00 PMKNOTTED NECKLACES Limit: 8 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ext. 5439

8:00 PMFILM NIGHT Sargent Brook LoungeKick back with fellow guests and enjoy today's featured film and popcorn.2 hr.


MEDICAL ULTRASOUND SCREENING

Ultrasound screening helps our doctors understand the workings of the body in ways that a stethoscope and physical examination can’t. High-frequency sound waves produce images of structures within your body, eliminating the need for much guesswork. With ultra-sound, your doctor can see accumulation of plaque in the carotid arteries, watch your heart beating and valves moving, and get a look at your liver, kidneys, gallbladder and other internal organs. Ultrasound uses no X-rays and is one of the safest forms of imaging. You can use your service allowance toward this life-enhancing session. 50 minutes.Intrigued? Call Program Advising at Ext. 5439.


PALMISTRY

Palmistry can be a powerful tool for self-assessment. Discover how decoding the lines and mounds on your palm, the shape of your hands and fingers, and your unique fingerprints can help reveal your full potential. You can use your service allowance toward this life-enhancing session. 50 minutes. Intrigued? Call Program Advising at Ext. 5439.

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8:00 AMSUN SALUTATIONS II Yoga Studio25 min. BOD POD® BODY COMPOSITION DEMO FE Lower Spa LobbySee a demonstration of this quick, non-invasive test to measure body composition. A Canyon Ranch exercise physiologist will explain the importance of lean body mass.30 min. ADVANCED LEVEL HIKE Front Spa Desk Visit the Outdoor Sports Board for sign up and additional details.WAKE-UP WARM-UP STRETCH A Gym 225 min.


9:00 AMYOGA FOUNDATIONS A Yoga StudioMORNING STRETCH A Gym 2LO-IMPACT AEROBICS A Gym 1THE ISSUE WITH YOUR TISSUE: EXPLORING MUSCULOSKELETAL PAINS CME Tanglewood RoomCome discuss the timeline of healing for chronic and acute pain with a certified athletic trainer, and better understand the different techniques used during injury rehabilitation.ADVANCED INDOOR CYCLING III Limit: 19 Cycling Studio


10:00 AMCOLOR OUTSIDE THE LINES Limit: 8 Creative Arts Studio1 hr. 30 min. Sign up: Program Advising, Ext. 5439SPICE: THE FLAVOR OF HEALTH CME Berkshire RoomHerbs and spices, have powerful health benefits. A nutritionist will show you how to enhance your health and add an extra boost of flavor to your plate.BASIC AEROBIC CIRCUIT WEIGHTS I Limit: 18 Gym 5H2O POWER A Indoor PoolYOGA FOR ATHLETES II/III Yoga StudioCARDIO TENNIS Tennis Courts $85 Sign up: Program Advising, Ext. 5439SHOCKWAVE FITNESS II/III Limit: 24 Sports Court

11:00 AMPILATES MAT WORK FLOW WITH WEIGHTS II/III Gym 1STRENGTH CIRCUIT A Indoor PoolMID-MORNING STRETCH A Gym 2THE BIG TWO: CANCER & CARDIOVASCULAR DISEASE CME Rockwell RoomThree-quarters of Americans will die from cancer or cardiovascular disease. Canyon Ranch Chief Medical Officer Mark Liponis discusses how we can do better with prevention, detection and treatment.NIA: NON-IMPACT AEROBICS A Gym 3

NOONLUNCH & LEARN: VEGETARIAN FRIENDLY Demonstration KitchenEnjoy a three-course meal featuring CANNELLINI BEANS WITH LENTIL AND PORTOBELLO BOLOGNESE SAUCE and watch our demo chef prepare the entree.RANCH SAVVY LUNCH: METAPHYSICAL Canyon Ranch GrillSit with a metaphysical practitioner over lunch and discover more about Canyon Ranch!AERIAL HAMMOCK YOGA CLINIC II/III Limit: 8 Yoga StudioUsing a fabric hammock suspended from the ceiling, work on your core strength in standing poses and inversions. $90 Please see a Program Advisor to sign up and for restrictions.ABS ON THE BALL A Limit: 20 Gym 225 min.


1:00 PMINTERMEDIATE TO ADVANCED TENNIS CLINIC Limit: 4 Tennis Court $85 Sign up: Program Advising, Ext. 5439COLLAGE: ART FOR THE SOUL Limit: 8 Creative Arts Studio1 hr. 30 min. Sign up: Program Advising, Ext. 5439THE CHALLENGE OF CHANGE CME FE Tanglewood RoomIn this life management presentation, you'll learn practical approaches to turning good intentions into effective actions to create the happiest, healthiest you.


1:30 PMTRAIL WALK ON PROPERTY Front Spa Desk Sign up: Outdoor Sports Board. MEMBERSHIP & REAL ESTATE Spa LobbyMeet a Membership representative and learn how to become a Canyon Ranch Member, or explore Ranch home ownership.30 min.

2:00 PM300 WORKOUT II/III Limit: 10 Indoor TrackWOMEN'S HEALTH: AN INTEGRATIVE APPROACH CME Berkshire RoomIn this lively, physician led discussion, explore steps to optimize hormone balance, and improve physical health and vital energy throughout your life.YOGA FOR A HEALTHY BACK A Yoga StudioTHE ARCHETYPES OF THE ENNEAGRAM: KNOW YOUR TYPE Limit: 10 Rockwell RoomThe enneagram is a personality tool that uses psychology and spirituality to explain your true nature. Discover your Enneagram type, and how it can guide you in your work and your relationships.1 hr. 45 min. $160 Sign-up: Program Advising, Ext. 5439TOTALLY TUBING A Gym 2HANDS-ON COOKING: CULINARY TECHNIQUES Limit: 8 Demonstration Kitchen1 hr. 30 min. $165 Sign up: Program Advising, Ext. 5439LONG & LEAN BARRE WORKOUT A Limit: 25 Gym 1

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3:00 PMLEARN TO READ TAROT CARDS Limit: 12 Stockbridge RoomTarot cards are a "book" of symbols and imagery used for divination. In this workshop, you'll learn how to read tarot cards for yourself and your friends.1 hr. 30 min. $135 A deck of tarot cards will be yours to take home. Sign up: Program Advising, Ext. 5439THE ART OF FENCING: SWORDPLAY CLINIC A Limit: 8 Gym 1En garde! Satisfy the dream of exploring the art of fencing as you challenge your legs and glutes in this fun workout. $90 Sign up: Program Advising, Ext. 5439BOXER'S WORKOUT II/III Limit: 20 Sports CourtINDOOR CYCLING A Limit: 19 Cycling StudioINTERMEDIATE YOGA II Yoga StudioMIND-BODY SPORT A Indoor Pool

4:00 PMTRX FLOW II Limit: 10 Sports CourtFOAM ROLL & STRETCH A Limit: 20 Gym 2SELF-CARE TECHNIQUES FOR BALANCING YOUR ENERGY SYSTEM Tanglewood RoomA stable energy system can lead to a calmer, more productive life by managing pain, stress and anxiety. Join a Healing Touch practitioner to learn skills to manage physical and emotional imbalances.RESTORATIVE YOGA A Limit: 25 Yoga StudioWALLYBALL II/III Limit: 8 Racquet CourtMASTERING MOSAICS Limit: 8 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ext. 5439

5:00 PMTRANSFORMATION FROM WITHIN FE Rockwell RoomWhat is spirituality, and why is it important for personal transformation and healing? In this discussion with a spiritual service provider, learn how to move from feeling stuck to feeling inspired.OPEN 12-STEP RECOVERY MEETING Lenox RoomThis meeting welcomes members of all 12-step fellowships, their families, and those who are just curious about the spiritual principles of recovery.MEDITATION A Yoga Studio25 min. STRETCH & RELAX A Gym 225 min.

7:00 PMCROCHET CREATIONS Limit: 8 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ex. 5439

8:00 PMTHE PRACTICAL POWER OF GRATITUDE WITH JERRY POSNER Tanglewood RoomExperience the fulfillment of gratitude! In this inspiring hour, learn to use "grati-tools" for increased happiness, improved relationships and more positive perspective.HANDS-ON COOKING: FEEL THE KNEAD Limit: 6 Demonstration Kitchen1 hr. 30 min. $165 Sign up: Program Advising, Ext. 5439

9:00 PMKARAOKE WITH DJ BOB HECK Sargent Brook LoungeCome to sing or come to listen. Choose from over 30,000 songs and sing your heart out in this fun hour of Canyon Ranch camaraderie.

G u i d e t o S e r v i c e s H I G H L I G H T SPERSONAL TRAINING

Our personal trainers are recognized by the industry’s top certifying bodies and many hold multiple certifications. No matter what your level or limitations, our knowledgeable professional trainers will design a workout that is motivating, innovative and current within the fitness industry. You can use your service allowance toward this life-enhancing session. 50 minutes. Intrigued? Call Program Advising at Ext. 5439.

G u i d e t o S e r v i c e s H I G H L I G H T SNUTRIGENOMICS

Nutrigenomics is the emerging science of the potential influence of food and nutrient supplements on genetic expression. In this consultation a nutritionist identifies eating strategies and supple-ments that support your genetic pattern based on the results of your genomic lab testing (additional fees apply). You can use your service allowance toward this life-enhancing session. 50 minutes.Intrigued? Call Program Advising at Ext. 5439.

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8:00 AMADVANCED LEVEL HIKE Front Spa Desk Visit the Outdoor Sports Board for sign up and additional details.ZEN•GA™ FLOW A Gym 125 min.


9:00 AMMORNING STRETCH A Gym 2CHINESE MEDICINE & WEIGHT LOSS FE Tanglewood RoomDiscover a new perspective on weight loss. Learn how herbs, healing foods and specialized acupuncture can help you feel healthy and shed excess weight at the same time.CHAIR YOGA A Limit: 15 Yoga StudioADVANCED INDOOR CYCLING III Limit: 19 Cycling StudioZUMBA® STEP A Limit: 15 Gym 1PILATES REFORMER JUMPBOARD CLINIC II/III Limit: 4 Gym 4Challenge yourself to a Pilates cardio interval workout. Increase your heart rate, burn fat, improve bone density and create a long, lean, strong body. Reformer experience required.50 min. $90 Sign up: Program Advising, Ext. 5439



10:00 AMTNT: TABATA 'N' TRX III Limit: 20 Sports CourtMUSCLE CONDITIONING A Gym 2EXTENDED VINYASA FLOW III Yoga Studio1 hr. 30 min. CARDIO TENNIS WORKSHOP: HIT YOUR HEART RATE Limit: 4 Tennis CourtTurn your love of tennis into a cardio workout. A tennis pro will fit you with a heart rate monitor - yours to keep - and show you how to reach the zones you need to play, improved and compete. $110 ($85 without heart rate monitor). Sign up: Program Advising, Ext 5439H2O POWER A Indoor PoolJOY, HUMOR & SPIRITUAL BLISS Rockwell RoomDiscover the delights of laughter as a spiritual practice. With Spiritual Wellness Director, Sarah Vulgamore, learn the sacredness of smiling how to experience the Devine with spontaneous joy.BEADED MALA Limit: 8 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ext. 5439

11:00 AMINDO - ROW® II Limit: 8 Sports Court Sign up: Program Advising, Ext. 5439PILATES ON THE BEAM II/III Limit: 20 Gym 1HOW HEALTHY IS YOUR HEART? CME Berkshire RoomEven with normal cholesterol and blood pressure, heart disease can strike. A Canyon Ranch physician will explain the latest strategies to detect, reduce and possibly reverse cardiovascular disease.MID-MORNING STRETCH A Gym 2STRENGTH CIRCUIT A Indoor PoolREBOUND JUMP BOOTS CLINIC A Lower Spa LobbyWith springs on your feet, enjoy this fun rebound activity with reduced impact on joints. Improve stability, flush your lymphatic system and get an amazing cardio workout. $90 Limit 6. Sign up: Program Advising, Ext. 5439

NOONABS ON THE BALL A Limit: 20 Gym 225 min. BASKETBALL PICK-UP GAME A Sports CourtAERIAL HAMMOCK YOGA CLINIC II/III Limit: 8 Yoga StudioUsing a fabric hammock suspended from the ceiling, work on your core strength in standing poses and inversions. $90 Please see a Program Advisor to sign up and for restrictions.SHRED II/III Limit: 18 Gym 525 min. MUSEUM TOUR: NORMAN ROCKWELL Limit: 10 Hotel PavilionJoin us on a tour of this fascinating museum inspired by the legacy of beloved artist and former Berkshires resident Norman Rockwell.2 hr. $18 Fee, paid at the museum (cash only); Sign up: Program Advising, Ext. 5439LUNCH & LEARN Demonstration KitchenEnjoy a three-course meal featuring CASHEW CHICKEN STIR FRY and watch our demo chef prepare the entrde.

12:30 PMTAROT CARD DEMONSTRATION Mansion LibraryExperience the power of tarot cards with a reading demonstration.30 min. ENERGIZE YOUR SOLES®: FITNESS FOR YOUR FEET™ A Limit: 20 Gym 220 min.

1:00 PMSUNSET SILK SCARVES Limit: 6 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ext. 5439

1:15 PMHIKE: LEVEL 2 - SHADOWBROOK FE Front Spa DeskLovely hike on Lenox Mountain, start with an uphill climb to Overlook, followed by a descent through an old Hemlock forest. Moderate climb back to trail head. 2.5 Miles, 500 Ft. Vertical Rise Visit the Outdoor Sports Board for sign up and additional details.


K N O W Y O U R L E V E L

Choose the right activities for you. We describe our fitness levels on page 18, so you can decide which classes and outings will safely meet your needs and interests.Questions? Call Program Advising at Ext. 5439.

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2:00 PMYIN YOGA A Yoga StudioHANDS-ON COOKING: COMFORT CLASSICS Limit: 8 Demonstration Kitchen1 hr. 30 min. $165 Sign up: Program Advising, Ext. 5439LONG & LEAN BARRE WORKOUT A Limit: 25 Gym 1CARDIO CIRCUIT II/III Limit: 24 Gym 5KETTLE-BAR II Limit: 15 Sports CourtAFTERNOON TENNIS DRILLS Tennis Court $85 Sign up: Program Advising, Ext. 5439

3:00 PMROUND-ROBIN DOUBLES Tennis Court Sign up: Outdoor Sports Board.INTERMEDIATE YOGA II Yoga StudioINDOOR CYCLING A Limit: 19 Cycling StudioTRX RIP II/III Limit: 20 Sports CourtMINDFULNESS MEDITATION WORKSHOP Tanglewood RoomLearn how to use mindfulness meditation to enhance your peace of mind. A life management therapist/coach will guide you through activities to help you develop stress management skills.1 hr. 30 min. $135 Sign up: Program Advising, Ext. 5439WEST AFRICAN DRUMMING A Gym 1Experience the healing power of the drum. You'll learn basic hand drumming techniques and specific rhythms as we make music together.MIND-BODY SPORT A Indoor Pool

4:00 PMBASIC BALANCE I Gym 225 min. RESTORATIVE YOGA A Limit: 25 Yoga StudioMIND YOUR MUSCLE II Limit: 24 Gym 5WALLYBALL II/III Limit: 8 Racquet CourtRENEW YOUR SPIRIT: SOUL & COMMUNITY – PART I Limit: 15 Rockwell RoomEmbrace your relationship between self and community. Spiritual wellness practitioners explore the struggle you may experience between the way you believe the world should be and the way it really is. A meaningful look at the world around us, and how we can foster positivity, and change, through a connection to community. 2 hr. $155 Sign up: Program Advising, Ext. 5439


5:00 PMSTRETCH & RELAX A Gym 225 min. MEDITATION A Yoga Studio25 min. TRANSFORMATION FROM WITHIN FE Room TBDDiscuss ways to move from feeling stuck to feeling inspired with Spiritual Wellness Director, Sarah Vulgamore. Discover how to create lasting change by learning seven steps for spiritual health.OPEN 12-STEP RECOVERY MEETING Lenox RoomThis meeting welcomes members of all 12-step fellowships, their families, and those who are just curious about the spiritual principles of recovery.

7:00 PMEVERYONE CAN PAINT Limit: 8 Creative Arts Studio1 hr. 30 min. $25 Sign up: Program Advising, Ext. 5439

8:00 PMPIANO SINGALONG WITH MARGIE BRODSKY Fieldstone LoungeJoin pianist Margie Brodsky around the piano in the Fieldstone Lounge for a lively, informal singalong. Margie will play your requests, and you can follow the words on our large-screen TV.RENEW YOUR SPIRIT: SOUL & COMMUNITY – FIRE CEREMONY Limit: 15 Lower Spa LobbyNourish a sense of belonging, cultivate a personal engagement in the greater good, and dedicate yourself to service. Take part in a dedication ceremony to set your path toward renewed civic soul-work! $75 Sign up: Program Advising, Ext. 5439

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


DETOX ACUPUNCTURE TREATMENT

This is a blend of two ancient healing methods that come together in the form of a soothing, cleansing and incredibly relaxing treatment. A Traditional Chinese Medicine practitioner will combine a personal-ized acupuncture treatment with a warm abdominal castor oil pack for a uniquely healing and detoxifying experience. You can use your service allowance toward this life-enhancing ses-sion. 50 or 100 minutes. Intrigued? Call Program Advising at Ext. 5439.

CLASSES & ACTIVITIES

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

BEGINNER All, Level I, Level I/II

Cardio – New or returning to a cardiovascular program/ occasional walking, 15-20 minutes. Low to moderate intensityStrength – New or returning to a strength program/no formal or specific weight-training programFlexibility – New or returning to a flexibility programYoga – New or returning to a yoga practice

INTERMEDIATE Level II, Level II/III

Cardio – Current program consisting of 30 to 40 minutes of cardiovascular work 3 or 4 times a week. Moderate intensity.Strength – Current program including push-ups, squats, lungesFlexibility – Currently stretching on a regular basis at the beginning or end of a workoutYoga – At least 6 months of practicing once a week, comfortable doing a Sun Salutation

ADVANCED No limitations, Level II/III, Level III

Cardio – Current program consisting of 40+ minutes of cardiovascular work 4 or more times a week. Moderate to high intensity.Strength – Current free-weight program consisting of multi-planar movements on unstable surfacesFlexibility – Currently stretching on a regular basis at the beginning or end of a workoutYoga – Daily practice for several years that includes advanced poses

CARDIO & WEIGHT GYM: 6:30 am to 6 pm – Classes held in the Weight Room have priority use of equipment. Shirt and shoes are required. When choosing a class, please be mindful of your fitness level. Although you may be an avid runner, keep in mind that your flexibility may be at a different level. We want you to enjoy your stay and find classes that suit your needs. If you have any questions about a class, ask the instructor or call Fitness at Ext. 5460

WINTER OUTDOOR SPORTSSnowshoeing

When snow conditions allow, join our Canyon Ranch guides on snowshoe treks throughout the property and the county. All hiking activities will become snowshoe treks when snow conditions demand or allow it.

Cross-Country Skiing

On-property or at one of our local Nordic Centers, our Canyon Ranch guides can lead you from beginner level to advanced. When the snow conditions are optimal, the Canyon Ranch trails will be groomed for this energizing sport!

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

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

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

CARDIOADVANCED INDOOR CYCLING The outdoor ride is transported into the studio where you will experience an advanced strength, endurance or interval-focused class. Su 9am, Mo 9am, Tu 9am, We 9am, Th 9am, Fr 9am, Sa 9amBASIC AEROBIC CIRCUIT WEIGHTS This class is designed for the beginner looking for a total body workout. Mo 10am, We 10am, Fr 10amBERKSHIRE BEAT Burn calories, release stress and feel the joy by drumming on a physioball in this fun, unique class. Su 9am, Tu 9am, Th 9amBOXER'S WORKOUT Punch, jab and hook your way through this interval workout. Jumping rope and heavy bag work included. Mo 3pm, We 3pm, Fr 3pmCARDIO CIRCUIT Aerobic circuit workout using cardio machines and strength equipment. Prior lifting experience required. Su 2pm, Tu 2pm, Th 2pm, Sa 2pmCARDIO KICKBOXING Join us for a high-energy martial arts and boxing-inspired training ses-sion. Be ready to kick, punch, bob and weave your way through this fun fitness challenge. Su 10am, We 10amHIIT IT High intensity training with minimal breaks in between to increase cardiovascular output while using athletic and strength training exercises for an all around aerobic and anaerobic workout. Su 8:30am, Mo 8:30am, We 8:30am, Fr 8:30amINDO - ROWÆ A Transformative total-body workout using the Indo-Row water rower. Challenge the mind and your legs, core and arms. We 11am, Sa 11amINDOOR CYCLING The outdoor ride is transported into the studio where you will experience a strength, endurance or interval-focused class. Su 3pm, Mo 3pm, Tu 3pm, We 3pm, Th 3pm, Fr 3pm, Sa 3pmLO-IMPACT AEROBICS An invigorating cardiovascular workout that stimulates heart rate without high impact movements. Mo 9am, We 9am, Fr 9amRIP 'N' ROW This high-level workout combines interval and endurance training, using the Indo Row® and TRX® Rip™ Trainer. Mo 10amSHOCKWAVE FITNESS Extreme cross-training at its best! Try this total body circuit challenge, which uses the Indo-Row machine to provide short, high-intensity intervals plus strength and sculpting stations. Fr 10amSHRED Discover how to effectively use your time. This training session will teach you how to incorporate high-intensity interval training into your cardio routine. Blast those calories and change your body. Tu 12pm, Sa 12pm

STEP & STRENGTH A combination of cardio drills using fitness steps and ViPR, for loaded strength exercises, providing a fun and challenging total bodyworkout. Th 10amSTEP CHALLENGE Join this choreographed class with some athletic drills on the Reebok Step to get a great cardio workout. Tu 2pmSTRIDE A motivating group treadmill workout incorporating interval training. Su 11am, Mo 11am, Th 11amTNT: TABATA 'N' TRX This workout offers the best of both worlds, combining Tabata cardio intervals with working blocks of TRX® strength exercises. Sa 10amVIPR ATHLETIC Interval-based training using the ViPRô for a total body workout that combines movement with load. Experience three active blocks of exercises followed by recovery and play challenges. Tu 10amWALLYBALL Fast-paced athletic sport challenge similar to volleyball, using the four walls of an indoor court. Su 4pm, Mo 4pm, Tu 4pm, We 4pm, Th 4pm, Fr 4pm, Sa 4pm

CREATIVE ARTSA LABYRINTH AT YOUR FINGERTIPS Using clay and paint, create a one-of-a-kind finger labyrinth. Take it with you to be used as an on-the-go meditation tool to help quiet the mind. We 11amBASKETRY BASICS In this hands-on workshop, learn how to use reed and basic weaving techniques to create a handmade basket. Take home your beautiful and functional finished creation Su 10amBEAD WELL: BRACELETS Relax and create your own beautiful beaded bracelet. Mo 7pmBEADED MALA Malas are mediums for peace and enlightenment. Join a Canyon Ranch artist to learn about their meditative use and create a beaded mala to take home. Sa 10amCOLLAGE: ART FOR THE SOUL Learn to create beautiful mementos, symbolic scenes and expressions of self through this soothing, intuitive process. Simple steps and tools are all you need to master the essential techniques. Fr 1pmCOLOR OUTSIDE THE LINES Visual journaling is a fun and expressive way to learn more about your creative self. This mixed media approach uses paint, colored pencils and crayons to access your own unique innovation. Fr 10amCRAFTING HAND-DIPPED CANDLES In this hands-on workshop, a Canyon Ranch artist will guide you through the process of creating your own hand-dipped tapers. Infuse your candles with mindful intentions, then take them home. Tu 7pmCROCHET CREATIONS Learn the basics of crochet while you create a personal mug cozy. Take your crochet hook and yarn home to continue working on your creations. Fr 7pmEAR CANDY Create up to two pairs of unique drop or cluster earrings. Our diverse collection of beads, posts and chandelier bases lets you express your personal style - or create a pair as a gift. Th 10amEVERYONE CAN LEARN TO DRAW Yes, you can draw. In this nontraditional studio experience, artist Morris Bennett focuses on line techniques and teaches you to see with an artist's eye. "Talent" is not necessary! Su 2pm

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EVERYONE CAN PAINT Enjoy this hands-on workshop, similar to the popular "paint and sip" model. Learn the techniques of acrylic painting while receiving step-by-step instructions as you create your personal artwork. Sa 7pmJAPANESE BRUSHWORK Using black ink and bamboo brushes on rice paper, learn the basic techniques of Sumi-e, a 2000-year old art form of Japanese brush painting. Mo 4pmKNITTING FOR BEGINNERS Learn to cast on, knit and purl. You'll keep your needles and yarn to complete your scarf at home. Su 5pmKNOTTED NECKLACES Learn a centuries-old knotting technique to create a one-of-a-kind macrame necklace using hemp cord and beads. Th 7pmMASTERING MOSAICS Using pieces of colored glass and stones, learn how to create a unique tile fit for gardens, tables or wall-hangings. Fr 4pmORIGAMI ART From ori meaning "folding", and kami meaning "paper," learn about this ancient Japanese art form. Working with a Canyon Ranch artist, create a beautiful origami star to take home with you. Mo 11amPAINTING FROM STILL-LIFE Join us for a beginner-level acrylic painting workshop. A Canyon Ranch artist will guide you through the techniques and skills used to paint from still-life. Mo 2pmSIMPLE & STYLISH: MAKE YOUR OWN FLEECE HAT Using a simple "no-sew" technique, make your own fleece hat in this hands-on workshop led by a Canyon Ranch artist. Take your cozy creation home to wear or give to a friend! We 3pmSUNSET SILK SCARVES With the help of a Canyon Ranch artist, use saturated tissue paper to transfer color to a silk scarf. Take home your beautiful art scarf, ready to wear. Tu 2pm, Th 4pm, Sa 1pmTHE MANDALA EXPERIENCE Explore this ancient geometric symbol in a relaxed, creative environ-ment. Following a brief talk on the universal nature of the design and its significance, you'll create your own mandala. Tu 11amWATERCOLOR LANDSCAPES Compose picturesque landscapes as you advance your artistic skills. After learning basic techniques, you'll explore and apply variegated washes, shadowing, color mixing and more. Th 1pm

CULINARYHANDS-ON COOKING: ARTISANAL PASTA Discover the simplistic art of pasta making, and its versatility in paring with different dishes. Su 2pmHANDS-ON COOKING: CHOCOLATE! Discover the health benefits behind this powerful antioxidant. Learn techniques to create fail-proof sweet treats. We 7:30pmHANDS-ON COOKING: COMFORT CLASSICS Wrap yourself in the warmth of some of your favorite, savory American classics - with a healthy twist! Sa 2pmHANDS-ON COOKING: CULINARY TEACHNIQUES Sharpen your culinary skills or review the basics of healthy cooking; including ingredients, tools and equipment. Fr 2pmHANDS-ON COOKING: ESSENTIAL KNIFE SKILLS Learning proper cutting techniques can take the chore out of food preparation. Chop, dice, and slice your way to your own culinary cre-ations. Mo 2pmHANDS-ON COOKING: FASTEST MEALS IMAGINABLE Explore quick recipe options and time-saving tips to create an efficient kitchen. Tu 10amHANDS-ON COOKING: FEEL THE KNEAD Learn the techniques for baking homemade bread and working with different types of grains. Roll, shape, and bake your way to a great smelling kitchen. Fr 8pm

HANDS-ON COOKING: MEATLESS MEALS Learn some creative tricks to making your favorite meals and snacks the vegetarian way. We 10amHANDS-ON COOKING: ONE POT WONDERS Master meal time with simple recipes that promise to be easy to prep, cook and clean up! Th 2pmHANDS-ON COOKING: POWER FOODS FOR THE GUT Power Foods for the Gut. Feed your microbiome as you learn to pre-pare fermented and probiotic foods. Tu 2pmHANDS-ON COOKING: SENSATIONAL SOUPS Soup doesn't have to be an all-day project. Learn to prepare several healthy, seasonal soups, and take home Canyon Ranch cooking tips and tricks. We 3pmHANDS-ON COOKING: SMOOTHIES & JUICES More than just a health fad, smoothies and juices are a fresh and quick way to essential nutrition. Learn about the equipment and ingredient combinations to keep you energized and satisfied. Th 10am

DANCENIA: NON-IMPACT AEROBICS Technique is a nonimpact aerobic conditioning movement practice that blends dance, martial arts and healing arts. A fun class set to inspiring music suitable for all fitness levels. No shoes. Su 11am, Tu 11am, Fr 11amZUMBA® Feel the energy and move your body to fun and easy-to-follow Latin rhythms. Su 2pm, Mo 2pm, Th 2pmZUMBA® STEP Tone and strengthen your glutes and legs with a gravity-defying blend of Zumba routines and step aerobics. Get maximum results as you enjoy this easy-to-follow fitness party. Sa 9am

FLEXIBILITYENERGIZE YOUR SOLES®: FITNESS FOR YOUR FEET™ Twenty minutes dedicated to the health of your feet. Learn the importance of alignment and foot strength and increase function and flexibility using our Sole EnergizersÆ. No shoes. Su 12:30pm, Mo 12:30pm, Tu 12:30pm, We 12:30pm, Th 12:30pm, Fr 12:30pm, Sa 12:30pmFOAM ROLL & STRETCH Improve your flexibility in this session focused on stretches and full-body foam rolling. No shoes. Mo 4pm, We 4pm, Fr 4pmMID-MORNING STRETCH Designed for anyone to improve total body flexibility and awareness. No shoes. Su 11am, Mo 11am, Tu 11am, We 11am, Th 11am, Fr 11am, Sa 11amMORNING STRETCH A gentle warm-up followed by a series of stretches for the entire body. No shoes. Su 9am, Mo 9am, Tu 9am, We 9am, Th 9am, Fr 9am, Sa 9amROLL & RELEASE A 20-minute class using a foam roller to reduce soreness and induce relaxation of your muscles. No shoes. Su 4:30pm, Tu 4:30pm, Th 4:30pm, Sa 4:30pmSTRETCH & RELAX A 25-minute stretch class. No shoes. Su 5pm, Mo 5pm, Tu 5pm, We 5pm, Th 5pm, Fr 5pm, Sa 5pmWAKE-UP WARM-UP STRETCH A 25-minute standing stretch class - a great morning starter! No shoes. Su 8am, Mo 8am, We 8am, Fr 8am

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MIND-BODYBASIC BALANCE Learn the basics of stability as you explore exercises to improve your balance, using equipment including beams, balance discs and half foam rollers. No shoes. Su 4pm, Tu 4pm, Th 4pm, Sa 4pmCHAIR YOGA This class is for those who do not want to sit on the floor or who would like to learn new ways to use a chair for yoga breaks at work. Includes balancing and other standing poses. Tu 9am, Th 9am, Sa 9amEXTENDED VINYASA FLOW A 90-minute version of our vinyasa flow class. Tu 10am, Sa 10amINTERMEDIATE YOGA This intermediate class focuses on posture and proper alignment, using longer held poses to improve stamina and mental focus. No shoes. Su 3pm, Mo 3pm, Tu 3pm, We 3pm, Th 3pm, Fr 3pm, Sa 3pmMEDITATION Learn techniques to help reduce stress, increase mindfulness, calm your mind and help your body relax. Su 5pm, Mo 5pm, Tu 5pm, Tu 8am, We 5pm, Th 5pm, Th 8am, Fr 5pm, Sa 5pmPILATES MAT WORK FLOW WITH WEIGHTS A fast-paced mat workout with hand-held weights, guaranteed to boost your bdoy's fat-burning capacity! build stamina and endurance, sculpt and tone. No shoes. Tu 11am, Fr 11amPILATES ON THE BEAM Combines Pilates principles and exercises with work on a specially designed, floor-level, pliable beam - taking mat Pilates training one step further. No shoes. We 11am, Sa 11amPILATES PLUS PROPS Take your Pilates knowledge and your body to the next level with a more challenging mat workout using various Pilates props for improved awareness and coordination. No shoes. Mo 11am, Th 11amRESTORATIVE YOGA Experience deep relaxation for healing and rejuvenation. Bolsters and props are used in gentle, supported poses. No shoes. Su 4pm, Mo 4pm, Tu 4pm, We 4pm, Th 4pm, Fr 4pm, Sa 4pmROCK YOUR FLOW With rockin' music to inspire your flow practice, this class will guide you through challenging postures connected with your breath to build endurance, flexibility and strength. Mo 10am, Th 10amSUN SALUTATIONS Greet the sun in 25 minutes, linking 12 postures to stimulate heat in the body. An intermediate flow. Mo 8am, We 8am, Fr 8amTAI CHI HIKE OFF PROPERTY Enjoy a simple lesson in tai chi on this off-property hike along some of the beautiful trails of the Berkshires. No experience needed. Tu 9:30am, We 9:30am, Sa 9:30amTHE POWER OF BREATH A 25-minute educational and experiential class to learn the fundamentals of breathing in yoga, cardiovascular and strength training activities. Su 12pm, We 12pmYIN YOGA Increase your flexibility and release inner tension. This contempla-tive class takes a Taoist approach to yoga asana, focusing on seated, supine and prone postures for up to five minutes. No shoes. Tu 2pm, Th 2pm, Sa 2pmYOGA FOR A HEALTHY BACK Explore basic strategies for strengthening and stretching areas of the body that can cause chronic low back pain. Not for those with serious spinal injuries or diagnosed spinal conditions. No shoes. Su 2pm, Mo 2pm, We 2pm, Fr 2pmYOGA FOR ATHLETES A 45-minute class with flowing athletic moves and yoga postures to improve your strength, balance and flexibility. No shoes. Su 10am, We 10am, Fr 10am

YOGA FOUNDATIONS This beginner class focuses on alignment in basic postures from a standing, kneeling and supine position with emphasis on yogic breath-ing. No shoes. Su 9am, Mo 9am, We 9am, Fr 9amZEN•GA® FLOW This 25-minute class blends breath and fluid movement with dance, stretch and Pilates - plus, the newest research findings about how to train your body's fascia, or connective tissue. No shoes. Tu 8am, Th 8am, Sa 8am

OUTDOOR SPORTSADVANCED LEVEL HIKE Based on location, advanced level hikes are 3.5 - 7 hours long. Mo 8am, We 8am, Fr 8am, Sa 8amHIKE: LEVEL 1 Based on location, level 1 hikes are 2 to 2.5 hours long. Su 1:15pm, Tu 1:15pm, Th 1:15pm, Fr 1:15pmHIKE: LEVEL 2 Chosen each week, this level two or three hike is 3.5 - 4.5 hours long. Mo 1:15pm, We 1:15pm, Sa 1:15pmHIKE: LEVEL 2/3 Chosen each week, this level two or three hike is 3.5 - 4.5 hours long. Su 9:15amHIKE: LEVEL 3 Chosen each week, this level two or three hike is 3.5 - 4.5 hours long. Mo 9:15am, Tu 9:15am, We 9:15am, Th 9:15am, Fr 9:15am, Sa 9:15amINDOOR MOTIVATIONAL WALK Make a positive start to your day. Join us for an indoor walk using inspirational words to awaken your body and mind. Mo 7am, We 7am, Fr 7amON-PROPERTY POLE HIKE Join us for a brisk, energizing walk on woodland trails using poles for extra aerobic conditioning. Su 7:45am, Mo 7:45am, Tu 7:45am, We 7:45am, Th 7:45am, Fr 7:45am, Sa 7:45amSHINRIN YOKU Shinrin Yoku is the Japanese practice of taking in the forest atmosphere or "forest bathing." Join your guide on a slow, intentional walk into the woods to de-stress and reconnect with nature. Th 1:30pmTRAIL WALK ON PROPERTY Join us for a walk on the beautiful woodland trails of Canyon Ranch. Su 1:30pm, Mo 1:30pm, Tu 1:30pm, We 1:30pm, Th 1:30pm, Fr 1:30pm, Sa 1:30pm

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

For all Hiking activities, please sign up on the Ourdoor Sports Boards located in front of the Upper Spa Lobby. Departure times vary due to the location and level of hike.

It is important that you choose a hike you can complete comfortably and that will not compromise your safety or that of the group. Please take this into account when selecting a hike.

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

HIKINGBeginning hikes – Rated 1 or 2, for people who exercise infrequently or prefer a more moderately paced experience.Intermediate and advanced hikes – Hikes rated 3 through 6, have more emphasis on the workout and are generally steeper and led at a pace consistent with the fitness level of the group.Breakfast, snacks and lunch are supplied as appropriate. Guide service, packs, water and transportation to trailheads are provided.

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STRENGTH300 WORKOUT In this high-intensity workout, you'll complete 60 repetitions of five different strength exercises. Perform as many sets as you need to reach 300 repetitions! Mo 2pm, We 2pm, Fr 2pmABS ON THE BALL A 25-minute class featuring abdominal and back stabilization using physioballs. Su 12pm, Mo 12pm, We 12pm, Fr 12pm, Sa 12pmBODY WEIGHT BASICS A 20-minute class, using your body weight, focus on proper form while executing basic strength exercises you can do at home, during work breaks or on the move. No equipment is needed for this class. Tu 8:30am, Th 8:30am, Sa 8:30amCORE CONDITIONING Challenge your ability to stabilize outside of your normal base of support. Incorporate core exercises on a variety of equipment to build mobility, strength and stability. Tu 12pm, Th 12pmGLUTE CAMP A combination of strength and endurance exercises using the BOSU weighted stability ball to improve awareness and strength of your core and lower body. Su 3pm, Th 3pmKETTLE-BAR Strength training and muscular endurance drills are combined with the use of weighted Versa Bars and kettlebells in this full body, athletic workout. Tu 2pm, Th 2pm, Sa 2pmLONG & LEAN BARRE WORKOUT High-repetition exercises and mat work combine to strengthen, tone and balance your body in this workout at the ballet barre. No shoes. We 2pm, Fr 2pm, Sa 2pm

MIND YOUR MUSCLE Combine strength and yoga by alternating yoga postures with strength exercises in a circuit style class. Tu 4pm, Th 4pm, Sa 4pmMUSCLE CONDITIONING Learn basic strength and muscular endurance exercises using hand weights. A total body workout. Su 10am, Tu 10am, Th 10am, Sa 10amMUSCLE MAX Take your strength workout to the next level with challenging exercises using a variety of strength and stability equipment. Su 4pm, We 4pmTOTALLY TUBING Learn a variety of muscular endurance-based exercises using resistance tubing. Mo 2pm, Fr 2pmTRX ESSENTIALS TRX Suspension Training® allows you to work out using just your body weight. Focus on developing strength, endurance, mobility, balance, flexibility and core stability. Su 2pm, We 2pmTRX FLOW Experience mindful movement, strength, mobility, and flexibility while using the TRX® Suspension Trainer to assist and challenge you. Mo 4pm, Fr 4pmTRX RIP Mixing rotation, core stability, power, mobility, and coordination challenges, this workout offers strength and cardiovascular conditioning with variable resistance, using a lever bar and cord. Tu 3pm, Sa 3pm

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LAVENDER RELAXThe calming properties of lavender create a powerfully soothing effect, while shea butter intensely moisturizes the skin, creating deep relaxation and promoting restful sleep.

CHINESE HERBAL CONSULTATIONThe world's oldest continuously practiced form of herbal medicine uses potent healing formulas to treat a myriad of health concerns.. After a traditional evaluation that includes pulse and tongue diagnosis, a Chinese medicine practitioner offers herbal, dietary and lifestyle recommendations. A detailed report on the herbs recommended will be sent to you.

EXERCISE & MOTIVATIONHave you ever said, “I know what to do, but I just don’t do it”? To get the results you want, you may need to explore how your personality promotes or inhibits exercise. This focused, three-part service can help you reach your goals.

BROW DESIGNFocus on the eyes. Enjoy a lesson in shaping and tweezing your brows to create the perfect look. A specially trained processional will teach you to enhance one of your most important features.

HAVE YOU TRIED THESE?

EXCELLENT REASONS TO GET A MOVE ON Exercise makes you feel proud of yourself: There’s no more satisfying and legitimate source of self-esteem than knowing you’re tak-ing good care of yourself.

Many forms of exercise get you outside: There’s no substitute for fresh air and time spent in the natural world.

HOW TO EAT WELL Splurge on color: The brilliant colors of fruits, vegetables and legumes come from phyto-chemicals, a varied class of miracle nutrients that scientists are just beginning to appreciate fully. You don’t need a degree in biochemistry to choose a variety of brilliantly colored, simply prepared plant foods every day.

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

WELLNESS SERVICES AT HOMEThe expertise and support you enjoy at Canyon Ranch are available to you between visits, via phone, email or Skype. You can arrange for at-home coaching after you return home, or set up sessions in advance with individual staff members, through Program Advising or at the Health & Healing reception desk.

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

GROUP GETAWAYSThe only thing better then a Canyon Ranch stay, is sharing the experience with family and friends! Whether it’s a milestone birthday, anniversary celebration, family gathering, girlfriend’s getaway or bachelorette party, Canyon Ranch will help you plan, promote and organize your group trip for a truly memorable experience. For groups of eight or more, enjoy significant savings, and for groups with 11 paying guests, the 12th person is complimentary! For more information, contact Laura Orley, Senior Sales Manager, at 413-637-4400, Ext. 5331.

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

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

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WEEK AT CANYON RANCH · fabulous energy boost. COFFEE BEANS ... This invigorating total body workout focuses on enhancing core ... ROLL & RELEASE A Limit: 20