at canyon ranch august 14 – august 20, 2016 … · at canyon ranch august 14 – august 20, 2016...

AT C A N YO N R A N C H

August 14 – August 20, 2016

weekthis

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Sunday, August 14 7 am Coastal Walk* Fitness Lobby Hiking (2 hours) Fitness Lobby

9 am Above & Below the Belt Movement Studio Yoga for a Healthy Back Yoga Studio

10 am Wet Workout* Outdoor Sports Pool Core Conditioning* Movement Studio

11 am Beginning TRX Gymnasium Pilates Mat Class* Yoga Studio

2 pm Yoga Foundations Movement Studio Pilates Magic Circle* Yoga Studio Cardio Circuit II Cardio Studio & Weight Room

3 pm Posture & Balance* Movement Studio Muscle Max II-III Gymnasium

4 pm Indoor Cycling* Cycling Studio Stretch & Relax* Yoga Studio

5 pm Introduction to

Strength Machines I Cardio Studio & Weight Room Meditation Yoga Studio

Monday, August 157 am Coastal Walk* Fitness Lobby Hiking (2 hours) Fitness Lobby

9 am Indoor Cycling* Cycling Studio Yoga for a Healthy Back Yoga Studio

10 am Cardio Circuit II Cardio Studio & Weight Room Bosu 3D Xtreme III Movement Studio

11 am Beginning TRX I-II (Limit 10) Gymnasium Fierce Tabata II-III Movement Studio

Noon Abs Express* Movement Studio

2 pm Long & Lean* Movement Studio Pilates Magic Circle* Yoga Studio

3 pm Fitness First* Movement Studio Muscle Max II-III Gymnasium Intermediate Yoga Yoga Studio

4 pm Indoor Cycling* Cycling Studio Stretch & Relax Yoga Studio


Strength Machines I Cardio Studio & Weight Room

Tuesday, August 167 am Coastal Walk* Fitness Lobby Hiking (2 hours) Fitness Lobby

9 am Stride & Strength* Cardio Studio & Weight Room Stand-up Paddle Board

Demonstration Main Bay

10 am Cardio Circuit II Cardio Studio & Weight Room H2O Power* Outdoor Sports Pool

11 am Core Conditioning* Movement Studio Strength Basics I Cardio Studio & Weight RoomnOptimal Health, Optimal Living

Param Dedhia, MD Kaplankaya II

2 pm Long & Lean* Movement StudionHealthy Weight: Secrets of Success

Raysa Büyükbahar, RD Kaplankaya II

3 pm Muscle Max II-III Gymnasium Power Flow II-III Yoga Studio

4 pm Indoor Cycling* Cycling Studio Restorative Yoga* Yoga Studio

5 pm Introduction to Racquet Sports Gymnasium

Welcome to Canyon Ranch.

This schedule highlights the many classes, activities and presentations offered each day. For expert advice on your best choices, please stop by Program Advising on Level 2. See additional class information on pages 5 thru 7.

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Wednesday, August 177 am Coastal Walk* Fitness Lobby Hiking (2 hours) Fitness Lobby

9 am Above & Below The Belt I-II Movement Studio

10 am Cardio Circuit II Cardio Studio & Weight Room Stretch* Yoga Studio

11 am Core Conditioning III Movement Studio


2 pm Fitness First* Movement Studio Stride & Strength* Cardio Studio & Weight RoomnMore Sex, Drugs & Rock’n Roll: The Doctor’s Prescription


3 pm Muscle Max II-III Gymnasium

4 pm Indoor Cycling* Cycling Studio Restorative Yoga* Yoga Studio



Thursday, August 187 am Coastal Walk* Fitness Lobby Hiking (2 hours) Fitness Lobby

9 am Core Conditioning* Movement Studio Gentle Vinyasa Yoga Studio Stand-up Paddle Board

Demonstration Main Bay

10 am Cardio Circuit II Cardio Studio & Weight Room H2O Power* Outdoor Sports Pool

11 am Buff Booty II-III Movement Studio Pilates Mat Class* Yoga StudionEating With Intention


2 pm Long & Lean* Movement StudionStraight from the Heart


3 pm Intermediate Yoga II-III Yoga Studio

4 pm Power Flow II-III Yoga Studio

5 pm Introduction to Racquet Sports Gymnasium

Friday, August 197 am Coastal Walk* Fitness Lobby Hiking (2 hours) Fitness Lobby

9 am Indoor Cycling* Cycling Studio Yoga Foundations II Yoga Studio

10 am Cardio Circuit II Cardio Weight Room

11 am Core Conditioning* Movement Studio TRX & Flex GymnasiumnWake-up Call: Sleep for Good Health



2 pm Stride & Strength* Cardio Studio & Weight RoomnHealthy Weight: Secrets of Success


3 pm Pilates Magic Circle* Yoga Studio Yoga for Balance Movement Studio

Fitness Levels: I (Beginner), II (Intermediate), III (Advanced), * (All Levels) n Daily lectures

– Continued on next page –

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4 pm Buff Booty II Movement Studio Restorative Yoga* Yoga Studio



Saturday, August 207 am Coastal Walk* Fitness Lobby Hiking (2 hours) Fitness Lobby

9 am Stride & Strength* Cardio Studio & Weight Room Gentle Vinyasa Yoga Studio

10 am Cardio Circuit II Cardio Studio & Weight Room Fierce Tabata II-III Movement Studio

11 am Buff Booty Movement Studio Strength Basics I Cardio Studio & Weight RoomnEating With Intention


2 pm TRX & Flex II & III Gymnasium Pilates Mat* Yoga StudionScience of Cravings


3 pm Intermediate Yoga II Yoga Studio Wet Workout* Outdoor Sports Pool

4 pm Stretch & Relax Movement Studio Indoor Cycling* Cycling Studio Meditation Yoga Studio



OUTDOOR ACTIVITY DESCRIPTIONS

HIKING

BEGINNING HIKESFor people who exercise infrequently or prefer a more moderately paced experience.

INTERMEDIATE AND ADVANCED HIKESThese hikes emphasize the workout and are generally steeper and led at a pace consistent with the fitness level of the group (snack provided).

BIKINGBike rides are rated beginner, ranging from casual 4-mile cruises to extended tours.

WATER SPORTSSign up is required; please visit the reception desk. Experienced sailors and windsurfers who wish to free-sail must demonstrate skills in a prerequisite class.

STAND-UP PADDLE BOARDINGEnjoy a full-body workout on the water. Let the sea breeze refresh you as your movements help improve your balance and build core strength.

SAILINGSet sail with our experienced instructors in Kaplankaya’s ideal sailing environment. You’ll not only have fun – you’ll discover this sport actually challenges your brain as it builds quick decision-making and problem-solving skills.

WINDSURFINGVery similar to sailing, windsurfing builds reaction skills. You’ll also improve your core strength while immersing yourself in the challenge of sea and wind.

KAYAKINGFrom the unique vantage point of your kayak, discover the beauty of the rugged cliffs and uninhabited islands of Kaplankaya. Our experienced coaches and guides will help you learn or improve your kayaking skills and ensure your safety, regardless of your age or ability. Kayaking offers fun, adventure – and lots of physical and mental health benefits.

5Fitness Levels: I (Beginner), II (Intermediate), III (Advanced), * (All Levels) n Daily lectures

LEARNING WORKSHOPS 50-minute duration

10 STEPS TO CANCER PREVENTIONYour lifestyle affects your risk of developing certain cancers. Learn how to maximize your protection by making the best choices.

AVOIDING THE BLOOD SUGAR ROLLERCOASTERLearn how your body uses sugar, and show you how to make the healthiest food choices for energy, appetite and weight management.

BIOFEEDBACK FOR HEALTH & WELL-BEINGBiofeedback is a technique you can use to learn to control your body’s functions, such as your heart rate. Find out how you can reduce stress using biofeedback techniques.

BLESSINGS OF GRATITUDEGratitude can be a powerful spiritual practice. Guided by a spiritual wellness provider, learn how to live a life of gratitude and receive its blessings.

BOOST YOUR BRAIN POWERYour brain is able to heal, adapt and evolve. Learn how your lifestyle and environment can promote brain health and how you can enhance your memory, creativity and problem-solving abilities and boost your brain power.

BOOSTING YOUR METABOLIC RATEFind out what resting metabolic rate is, why it is important and how you can boost yours.

BREAST CANCER PREVENTIONExplore how you can reduce your risk of breast cancer with lifestyle changes.

COGNITIVE VITALITYLearn about types of cognitive decline and the latest prevention and treatment options for healthy brain function.

COPING WITH STRESSThis hot topic discussion explores whether stress is the norm for busy, successful people. Learn how stress impacts you and what you can do to cope.

DIVINE QUALITIES OF THE HEARTWith a spiritual wellness provider, learn to honor what makes you unique.

EAT & DRINK FOR ENDURANCEGood nutrition can enhance your exercise performance and boost enjoyment. Whether you walk, run, cycle or swim, don’t let poor nutrition be your limiting factor. Find out how to fuel your active lifestyle.

EATING IN THE BLUE ZONESThe Blue Zones, by Dan Buettner, describes five diverse global regions that reveal the secrets of health and longevity. Learn about the key foods, eating patterns and attitudes from the Blue Zones.

EATING WITH INTENTIONA mindful eating experience will help you create more satisfying eating practices.

EXERCISE: MOVE YOUR BODY, IMPROVE YOUR MINDDid you know that physical exercise is as good for your mind as it is for your body? Discover how exercise enhances memory, mood and brain health.

FINDING YOUR OPTIMAL EXERCISE PROGRAMWhat type of exercise best fits your busy schedule and goals? Explore the differences between aerobic exercise, traditional strength, interval and circuit training, and how to determine which one is right for you.

FOOD ADDICTIONDo you have a weakness for some foods? Do you eat too much when you are alone at night? Explore the issues surrounding food addiction.

FUNCTION BETTERAre you hampered by injuries or just unable to take your fitness to the next level? An exercise physiologist will talk about how trauma, stress, overuse, or lack of use can cause a muscle to become inhibited, leading to pain, injury, or simply poor performance.

HEALTHY WEIGHT LOSSExplore issues surrounding weight loss, including how to maintain a healthy weight for life.

HEALTHY WEIGHT: SECRETS OF SUCCESSLearn about sustainable long-term changes in eating, exercises and behavior for effective weight loss.

I KNOW I SHOULD EXERCISE, BUT…A regular exercise program brings numerous benefits – most people know this, but still don’t exercise consistently. A psychologist will talk about the reasons why, and offer insights and practical solutions to help you become a regular exerciser.

INFLAMMATION & IMMUNITYYour immune system and inflammation are crucial for your body’s protection, but over-activation of the immune system can cause collateral damage. Learn how to support a healthy immune system.

LISTEN TO YOUR GUTLearn how your internal environment, including the billions of microorganisms that reside in your gut, affect your digestion, immune function and overall health.

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LONGEVITY & HEALTHY AGINGEnjoy this seven-step holistic prescription for longevity and healthy aging.

MAKING THE MOST OF MASSAGELearn the benefits and applications of massage, and get great suggestions for how to gain the most from your massage treatments at Canyon Ranch.

MEN’S HEALTHLearn about men’s health and wellness concerns and issues.

MENOPAUSEExplore your options in the transition into menopause.

METABOLIC EXERCISE TEST DEMONSTRATIONAn exercise physiologist will demonstrate how our state-of-the-art, portable metabolic analyzer is used to measure your exercise metabolism.

METABOLIC SYNDROMEMetabolic syndrome is a cluster of the most dangerous heart attack risk factors including diabetes and prediabetes, abdominal obesity, high cholesterol and high blood pressure. A physician shares a prescription for prevention and treatment of metabolic syndrome.

MORE SEX, DRUGS & ROCK ‘N’ ROLL: THE DOCTOR’S PRESCRIPTIONGood health is more than a checklist at your annual physical. Take away a “prescription” for reconnecting with your inner joy and energy for maximum well-being.

NEW DIRECTIONS IN VITAMIN DAre you vitamin D deficient? Who is at risk and what are the consequences? Learn about the role vitamin D plays in bone health, and how it impacts auto-immune and chronic disease.

OPTIMAL HEALTH, OPTIMAL LIVINGTo live a healthy, joyful and active life, it’s vital that your lifestyle supports your wellness intentions. An expert on longevity will discuss changes you can make to realize your personal goals.

OSTEOPOROSIS PREVENTIONOsteoporosis affects both men and women. Get the lowdown on risk factors, diagnosis and treatment.

PREVENTION OF CARDIOVASCULAR DISEASEYou’ve got a handle on cholesterol, heredity and blood pressure – but are hidden risks planning a sneak attack on your heart? Learn the implications of these factors and get the inside scoop on what you can do about them.

SCIENCE OF CRAVINGSMany people have wondered if there is food addiction. In studying modern foods in the modern world, this is an important discussion. Learn about the science of cravings.

SKIN CARE 101Get the inside scoop on the basics and principles of skin care with an expert aesthetician.

SMOKING CESSATIONFinally ready to kick the habit? Explore the most effective approaches to smoking cessation.

SPIRIT & MEDICINEJoin an exploration of the role of spirituality in medicine, including the health benefits of a yoga practice; the role of mind-body interventions and spirituality in heart disease; and how your environment, social network and life view impact your health.

SPIRITUAL ANCHORING IN TURBULENT TIMESFeeling frustrated, inadequate or uncertain, or as if everything is just too much? You’re not alone. Join our spiritual wellness provider and learn how you can find peace, love and healing during times of transition.

SPIRITUALITY & BRAIN HEALTHYour brain plays an active role in spiritual experience. Join a wellness expert to explore how spiritual practice can improve your brain health.

SPOTLIGHT ON WOMEN’S HEALTHGet the latest scoop on hormones and breast cancer.

STRAIGHT FROM THE HEARTHeart disease is the leading cause of illness and death in our modern world. Medicines alone have not reduced this fact. Learn about the best of science and lifestyle medicine.

STRESS, HEALING AND SPIRITUAL AWAKENINGJoin our spiritual wellness provider and gain a powerful new perspective on life and the ways in which you create and manage stress, healing and change. You’ll learn how the spiritual journey can help you to take the next step in transforming your life.

STRESS, MINDFULNESS & BRAIN HEALTHAn important underlying cause of lifestyle diseases is stress. Join our Canyon Ranch expert to explore how mindfulness practice can set you up for a healthy brain and balanced mind.

THE ART & SCIENCE OF STRESS MASTERYStress handled poorly can erode health and happiness. Stress handled well can make life more exciting and fulfilling. Discover practical strategies for managing stress and enhancing health and well-being.

THE REAL SKINNY ON WEIGHT LOSSLearn new approaches to healthy weight loss and discover how to keep weight off with lifelong maintenance. Begin your journey toward optimal health and wellness.

THE SCIENCE OF WEIGHT LOSSOur expert offers a frank, scientific look at metabolism and weight loss in the 21st century. Bring your questions and watch weight-loss myths get blown out of the water.

THE SPIRITUAL CONNECTION TO VITALITY & HAPPINESSA spiritual wellness provider will show you ways to increase your vitality and happiness.

THROUGH CONFLICT TOWARD UNDERSTANDINGIn a healthy relationship, some degree of conflict is inevitable, and can even be helpful. Enjoy an enlightening presentation on the subtle art of constructive conflict management.

WAKE-UP CALL: SLEEP FOR GOOD HEALTHLearn about the importance of restorative sleep.

WHO AM I, ANYWAY?Human beings have a parts-based defense structure. Some parts help us function, while others can cause problems. Explore parts of the self with an expert.

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LEARNING WORKSHOPS 50-minute duration (CONTINUED)

Fitness Levels: I (Beginner), II (Intermediate), III (Advanced), * (All Levels) n Daily lectures 7

FITNESS CLASS DESCRIPTIONS 45 minutes unless otherwise noted

ABOVE & BELOW THE BELT I-IIUse various types of props in this 10-station circuit-based endurance class.

ABS EXPRESS*20 minutes focusing on strengthening your abs and lower back.

BOSU 3D XTREME III3D XTREME™ is a high-intensity, team-oriented workout that combines functional, integrated, total body training with explosive cardio, intense core and interactive team challenges.

BREATHING*Learn proper breathing techniques for relaxation and stress reduction.

BUFF BOOTY IIFocus on your abs, buns and legs to create long, lean muscles while developing strength and balance.

CARDIO CIRCUIT IIAerobic circuit workout using cardio machines and strength equipment.

COASTAL WALK*A Canyon Ranch tradition comes to the beach! This walk is on a flat paved surface with views of the beach. Paces vary.

CORE CONDITIONING*Challenge your ability to stabilize outside your normal base of support. Incorporate core exercises on a variety of equipment to build mobility, strength and stability.

FIERCE TABATA II-IIIFast and furious integrated intervals enhanced with core strength exercises. Tabata offers the best of cardio training techniques to provide an amazing, full-body workout.

FITNESS FIRST*Easy-to-follow, gentle low-impact choreography including functional exercises and stretching.

GENTLE VINYASA IA gentle approach to a yoga flow class, using components of sun salutations and other postures requiring standing, forward bending and kneeling.

H2O POWER*A challenging aerobic conditioning class in shallow and deep water.

INDOOR CYCLING*The outdoor ride is transported into the studio where you will experience a strength, endurance or interval-focused class.

INTERMEDIATE YOGA IIThis nonflow class will deepen your practice as we move into more challenging postures with focus on alignment and form.

INTRODUCTION TO INDOOR CYCLING*Learn the fundamentals of indoor cycling. This 20-minute class covers proper bike setup and riding techniques. This is a MUST for first-time riders.

INTRODUCTION TO RACQUET SPORTSGet a basic introduction to indoor racquetball, as well as some tennis fundamentals. A visiting exercise physiologist and tennis professional will lead the class. All levels are welcome.

INTRODUCTION TO STRENGTH MACHINES ILearn how to use our strength-training machines safely and effectively.

LONG & LEAN*High-repetition exercises and mat work combine to strengthen, tone and balance your whole body in this workout at the ballet barre.

MEDITATION*Learn techniques to help reduce stress, increase mindfulness, calm your mind and emotions and help your body relax.

MUSCLE MAX II-IIITake your strength workout to the next level with challenging exercises using a variety of strength and stability equipment.

PILATES MAGIC CIRCLE*Learn how to use the Pilates magic circle to engage your core, strengthen and stretch.

PILATES MAT CLASS*This method of mental and physical conditioning emphasizes core strength, muscular balance, concentration and breath.

POSTURE & BALANCE*Learn the importance of training the muscles on the back of your body – known as the posterior chain. Explore balance exercises with various pieces of equipment to improve your posture and balance.

POWER FLOW II-IIIFocus on stamina, strength and power, using variations of sun salutations and balancing postures in this power flow yoga class.

QI GONG*This ancient art uses breath to strengthen internal organs and gentle movement for calming the mind.

RESTORATIVE YOGA*Experience deep relaxation for healing and rejuvenation. Bolsters and props are used in gentle, supported poses.

STRENGTH BASICS ILearn to perform nine exercises that will start you on your way to fundational strength training, incorporating body weight and dumbbells.

STRETCH*Improve total body flexibility.

STRETCH & RELAX*Promotes flexibility and breathing, and relaxes tense muscles.

STRIDE & STRENGTH*Treadmill work followed by strength and muscular endurance.

TAI CHI*Experience this ancient Chinese movement practice that helps conserve and develop life energy.

TRX® & FLEX II-IIICreated by the Navy SEALs, TRX Suspension Training® allows you to work out using just your body weight. Enjoy the challenge as you focus on developing strength, power, endurance, mobility, balance, flexibility and core stability.

WET WORKOUT*Combine aerobic conditioning and muscular endurance work in the pool.

YOGA FOR BALANCE IOne of the benefits of an asana practice is improved balance. This nonflow practice will help you learn balance or build on your abilities

YOGA FOR A HEALTHY BACK*Learn postures and breathing techniques that help maintain a healthy back.

YOGA FOUNDATIONS IThis beginner class focuses on alignment in basic postures from a standing, kneeling and supine position with emphasis on yogic breathing.

FITNESS FACILITIESLevel 1 Hours: 6:30 am – 10 pm

SPA TREATMENTSLevel 2 Hours: 9 am – 9 pm

SALONLevel 2 Hours: 10 am – 7 pm

SAGE + SEALevel 1 Breakfast: 6:30 – 11 amLunch: Noon – 3 pmDinner: 6:30 – 9:30 pm (changes seasonally)

WILD THYMEOpen for LunchHours: Noon – 3 pm

KENAR BAY/WATER SPORTS PAVILION Hours: 9 am – 6 pm

KID’S CLUBHours: 10 am – 5 pm

BOUTIQUESLevel 2Canyon Ranch Essentials: 10 am – 7 pmPadma: 8:30 am – 5 pm Artisan: 8:30 am – 5 pm Padmini: 10 am – 5 pm

OUR TEAM OF PROFESSIONALSOur warm, highly qualified team is the key to the comfort, pleasure and transformative potential of your stay at Canyon Ranch.

• Expert physicians, nurses and integrative health care practitioners with specialties such as personalized preventive medicine, physiotherapy, weight loss and holistic approaches to pain management.

• Licensed medical providers with advanced degrees and a wide range of specialties and experience.

• Nutritionists are all registered dietitians with extensive nutrition counseling experience and advanced degrees.

• Fitness specialists, including exercise physiologists with advanced degrees and specialized education, certified athletic trainers and fitness instructors with a vast array of sports-specific training from creative dance to weight training and Pilates.

• Outdoor sports guides for water sports, hiking and biking in and around the Kaplankaya area. They can accompany you on adventures you’ll never forget.

• Massage therapists with a refined and sensitive touch, who bring years of experience and caring to their practice.

• Aestheticians and salon specialists who’ll help you look as good as Canyon Ranch makes you feel.

• Seasonal artists in residence with a range of intriguing projects and activities.

• Speakers to provide engaging presentations on wellness topics.

HOURS & LOCATIONS

TK-15015 81416-82016

+90 252 511 00 30 CanyonRanchTurkey.com

Bozbük Mahallesi Merkez Sokak No. 198Milas, Muğla, 48200 Turkey

WHAT IS YOUR SKILL LEVEL?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 three or four times a week. Moderate intensity.

• Strength – Current program including pushups, 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/III, Level III

• Cardio – Current program consisting of 40+ minutes of cardiovascular work four or more times a week. Moderate to high intensity.

• Strength – Current free-weight program consisting of multiplane 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.

We’ve included a complete list of our offerings. A different selection of classes and presentations are offered each day. Check the daily schedule for times and locations.

at canyon ranch august 14 – august 20, 2016 … · at canyon ranch august 14 – august 20, 2016...

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