JULY 16 JULY 19, 2021

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CELEBRATE NATURE & OUTDOOR ADVENTURES

Unleash your adventurous side as you join our nature-loving trail guides on

special summer treks – expect spectacular scenery, a great workout, and

pure exhilaration. Learn about our local California Oceanic ecosystem and

how we can make better choices that will assist its preservation. Hear tales

of wildlife tracking in nature that will bring deep insight of how we are not as

R E T R E A T S C H E D U L E

This schedule belongs to:

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2 Canyon Ranch has always been the place where you could feel safe, confident

and stress-free. That hasn’t changed. We’ve updated our hygiene protocols

to higher levels than ever, and made adaptations to reduce the spread of

COVID-19, meeting or exceeding all Centers for Disease Control (CDC)

guidelines and state regulations.

Canyon Ranch experts, including Richard C. Carmona, MD, MPH, FACS, 17th

Surgeon General of the United States, have developed safety precautions that

are in place throughout the property.

Relax, be well and enjoy your stay.

C L O T H M A S K S

If you are fully vaccinated, you are welcome to enjoy the Ranch without a

mask with one exception: Masks are required in our transportation vehicles.

If you have not yet been able to get your vaccination, please continue to wear

your face covering according to current CDC guidelines. Fully vaccinated is

defined as two weeks after the second dose of a two-dose vaccine or two weeks

after a one-dose vaccine.

By not wearing a mask, you certify that you are fully vaccinated and that other

individuals in the area can rely on that as a truthful statement.

S A F E D I S T A N C I N G

While occupancy restrictions are no longer in place, we remind guests that the

CDC guidance recommends individuals continue to practice social distancing.

H A N D S A N I T I Z E R S

In addition to washing your hands, please use the sanitizer you received at

check-in and the no-touch dispensers around the property.

S Y M P T O M S ?

If you don’t feel well, please go back to your room and call for assistance.

We’ll take care of you quickly.

For additional details, please contact a Retreat Guide. Dial “Guest Services”

from your room.

HOURS & LOCATIONS

The Hearth

Coffee Available: 6:30 am – 4:30 pm

Breakfast: 7:00 am – 9:00 am

Lunch: 12:00 – 2:00 pm

Dinner: 5:30 – 7:30 pm

*Friday: Lunch 1:00 – 3:00 pm

Hideaway

4:00 pm – 9:00 pm

Training Zones

7:00 am – 9:00 pm

Sauna & Steam

7:00 am – 9:00 pm

The Pool & Whirlpool

7:00 am – 9:00 pm

The Spa

Friday: 1:00 pm – 6:45 pm

Saturday: 10:00 am – 6:45 pm

Sunday: 10:00 am – 6:45 pm

Monday: *Available by request

*Spa hours are subject to change based on

availability

BREATHE EASY

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We’re delighted to welcome you to our inspiring retreat. Think of Canyon Ranch Woodside as your own healthy

haven, the place for renewal, wellness, and happiness.

I applaud you for prioritizing personal growth, and encourage you to try new experiences and unique self-care

rituals during your time with us. Canyon Ranch Woodside is a special place, particularly if you set an intention for

your experience. If you feel inclined to share that with our team, we would be honored to support that purpose.

It can be tempting to participate in every wonderful activity we offer. Be sure to take time, too, for introspection.

The stillness of Woodside is part of the magic. Just sipping tea on your balcony or reading a book in our fairy ring

can be a superb treat. When you take time to think and simply be in nature, you may have a profound encounter

with yourself.

Through our culinary program, you’ll see our passion for sustainability and regenerative agriculture shine. Chef

Isabelle Jackson Nunes and her extraordinary team were recently honored with Platinum-level recognition in San

Mateo County’s “As Fresh as it Gets” Awards for dedication to the tenets of local, earth-centered, and sustainable

cuisine. We only partner with the top local producers to deliver signature, plant-forward Canyon Ranch meals. We

can’t wait for you to enjoy our soul-nourishing dining experience.

Although we are maintaining social distance, we are not distant. Our team is thrilled to welcome you, connect

with you, and support your wellness journey. You’re in the perfect place for refreshing your spirit, recommitting to

health, and shedding stress. Please let us know if there’s anything we can do to make your retreat even better.

With warm appreciation,

Kristi

FRIDAY

T R A V E L & A R R I V A L

A F T E R N O O N

1 pm LUNCH – Served until 3:00 pm. The Hearth

2 pm FOREST MEDITATION –Tap into the energy of our

forest and experience your connection with nature using the sounds, sights and smells that mother-nature holds for you on our trail. 45 min | The “Void” Sculpture

3 pm FIRESIDE CHAT: ADDING A GRATITUDE PRACTICE

TO YOUR LIFE –Gratitude is a powerful well-being

practice with health benefits, and it’s a gift to yourself and others. Learn how to live a life of gratitude and receive its blessings through simple evidence-based practices. Bring your journal. 45 min | The Hideaway 3 pm EXPLORE THE REDWOODS – Take a walk through

our hilly, majestic forest and explore the community of giant redwoods that support one another and the lush ecosystem. 45 min | “The Void” Sculpture | Limit 10

4 pm ORIENTATION FOR NEW ARRIVALS &

CONNECTING TO NATURE AND OUTDOOR ADVENTURE RETREAT OPENING – Welcome to your retreat! Learn about all the special opportunities offered during your stay, get your questions answered, and enjoy our signature arrival refreshment. Meet Tim Murray and his team of nature and outdoor sports guides for an overview of the retreat program and a brief Q&A. The Loft

5 pm FEATURED RETREAT: MEET METHUSELAH – Visit

the oldest and largest living tree in the Peninsula, an old-growth redwood with a 2000 year old story to tell.

5 pm FIRESIDE CHAT: DISCONNECT TO RECONNECT

Disconnecting from devices and social media is a way to leave the frenetic pace of daily life. Our spiritual wellness provider shares the whys and ways to unplug and more deeply connect with yourself, others, and nature. Bring your journal. 45 min | The Loft

E V E N I N G

5:30 pm DINNER –Final Seating at 7:30 pm.

Reservations Required. The Hearth

8 pm FEATURED GUEST: THE HIDDEN WORLD OFF OUR COAST – DEEP-SEA FORESTS, HYDROTHERMAL SPRINGS, AND OCTOPUSES GARDENS – Join Dr. James “Jim” Barry, Senior Scientist & Benthic Ecologist from the Monterey Bay National Marine Sanctuary (MBARI) to learn about deep-sea research off the coast of California. Hear about the deep-sea coral and sponge ecosystems on rocky seamounts a mile or more deep. Take a peak at fascinating deep-sea octopus’ gardens found in warm hydrothermal springs at the base of Davidson Seamount, 10,000 feet deep off the Big Sur Coast. We will consider the threats to these ecosystems from human activities and opportunities we have for preserving them. 60 min | The Loft

9 pm EVENING RITUAL: BEDTIME MEDITATION Learn

techniques to reduce stress, increase mindfulness, and calm your mind into a night of restful sleep.

30 min | The Loft

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4 M O R N I N G

7 am RISE & STRETCH –Ease into the day with stretches

and dynamic movement to wake your body, plus breath work to improve circulation and focus.

30 min | The Loft | Limit 15

7 am BREAKFAST – Served until 9:00 am. The Hearth

8 am ALIGN – Learn proper body alignment from your

head to your toes.

45 min | The Training Zone | Limit 8

8:30 am HIKE: DJERASSI RESIDENT ARTIST PROGRAM SCULPTURE HIKE – The Djerassi Resident Artists Program brings some of the most interesting minds to its 583-acre estate, hosting writers, visual artists, photographers, filmmakers, composers, choreographers, and scientists from 54 countries. Djerassi has graciously invited Canyon Ranch Woodside to host private hikes through its redwood forests, coastal grasslands, and art installations. Enjoy breathtaking views of the Pacific, a rich biodiversity, and rolling hills ready to be climbed.

Level 2 | 2 miles | 610 ft vertical rise 3 1/2 hours | “The Void” Sculpture | Limit 10

9 am OUTDOOR FUNCTIONAL FITNESS –Use your

body as your machine. You’ll work out in angles and directions that build balance and strength to make moving through daily life easier. Be ready to move in new ways, as your fitness instructor brings in jump ropes, exercise bands, calisthenics, and more to challenge muscles for total-body results.

45 min | The Labyrinth | Limit 8

10 am VINYASA FLOW –Stretch, balance and flow

through challenging, intermediate-level postures that connect movement and breath.

11 am BALANCE –Balance training improves stability,

mobility, and athletic performance. Performing traditional exercises with tools that challenge your balance burns more calories and activates more muscles. 45 min | The Labyrinth | Limit 6

11:15 am SEATED MEDITATION AND BREATH – Learn

techniques to help reduce stress, increase

mindfulness, calm your mind and emotions and help your body relax. 45 min | The Hearth Deck | Limit 14

A F T E R N O O N

Noon LUNCH – Served until 2 pm. The Hearth

1 pm EPIC WATER BLAST – Elevate your heartrate and

challenge your muscles during this cardiovascular workout using a variety of aqua fitness tools.

45 min | The Pool | Limit 4

1 pm HIKE: QIGONG HIKE –The ancient art of QiGong

and the beauty of nature go hand in hand. After a short hike, we will take refuge in a serene backdrop where our QiGong instructor will lead you through breathwork and gentle movement to strengthen internal organs, calm your mind and reinforce your connection to nature. Level 2 | 2 miles | +522-530 ft. vertical rise | 3 hours | The “Void” Sculpture | Limit 10

2 pm ROLL & RELEASE – Awaken muscles, improve joint

mobility, balance asymmetries in your body, and facilitate whole-body integration using techniques in myofascial release.

2 pm CREATIVE EXPRESSION: WRITING FOR

SELF-DISCOVERY –Take a deep dive into

expressing your truest self through writing exercises that can become a daily practice. Bring your journal.

45 min | The Loft

3 pm FIRESIDE CHAT: MINDFULNESS IN THE

MODERN WORLD – We’ve all heard the sage

advice to “be here now.” A spiritual wellness provider helps you discover how cultivating mindfulness – being attentive in the present moment – changes both your experience and your brain. Bring your journal. 45 min | The Loft

4 pm FIRESIDE CHAT: SELF COMPASSION –Treating

yourself with the gentle kindness you offer a friend can be a challenge. Yet self-compassion is foundational to well-being. Explore barriers and learn daily practices to nurture a kind, loving relationship with yourself. Bring your journal. 45 min | The Loft

4 pm ORIENTATION FOR NEW ARRIVALS –Welcome to

your retreat! Learn about all the special things you’ll do during your stay, get your questions answered, and enjoy our signature arrival refreshment.

The Hideaway Patio

5 pm FEATURED RETREAT: NATURE AND

ECOLOGICAL IMMERSION – Wildlife tracking involves more than looking for a fresh set of footprints. For author, naturalist & regenerative rancher Doniga Markegard, tracking wildlife is a detective story, a process of gathering clues to document the presence or behaviors of an animal in a given area. This takes keen observations of the natural ecosystems. Doniga’s fieldwork has taken her to the coastal forests of California in search of mountain lions, the Idaho backwoods to follow wolves, lush Hawaiian rainforests to conduct bird surveys and the African Savannah in search of painted dogs. She brings riveting stories and life lessons on tracking and nature. Doniga will lead you through a multi-sensory immersion experience in nature, guiding you to connect to yourself by connecting with nature. 60 min | The Loft

E V E N I N G

5:30 pm DINNER –Final Seating at 7:30 pm.

Reservations Required. The Hearth

8 pm FIRESIDE CHAT: CHANGE, A DEEPER

UNDERSTANDING – While they’re a natural part of

the human condition, even the changes we choose in life can cause distress. Our wellness coach helps you explore whatever may stand in your way, and what you can do to make the changes you want. Bring your journal. 45 min | The Loft

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SUNDAY

M O R N I N G

7 am MORNING WARM-UP –A warm-up routine of

gentle exercises and stretches will help get your muscles and joints moving before you take on your day. 30 min | The Loft | Limit 15

7 am BREAKFAST –Served until 9:00 am. The Hearth

7 am HIKE: WINDY HILL SPRING RIDGE TRAIL – Take

in spectacular panoramic views of the San Francisco Bay and Pacific Ocean. In this advanced level hike, you’ll climb sun lit grasslands and experience a shade filled decline in the mixed evergreen forest tucked amongst the ravines overlooking Silicon Valley. Level 4 | 7 miles | 1840 ft vertical rise 5 hours | “The Void” Sculpture | Limit 10

8 am MORNING CIRCUIT – Get the blood flowing with

a mix of cardio, strength, agility and stability exercises. Your fitness instructor will lead you through exercises that prepare your body for a great retreat day. 45 min | The Labyrinth | Limit 8

9 am FITNESS IN THE REDWOODS – Descend into

the lush redwood grove in the sloping forest near Canyon Ranch for a heart-pounding cardio challenge. Run Creekside stairs, lunge around the Buddha Circle, and climb the switchbacks through a madrone grove. 45 min | “The Void” Sculpture | Limit 10

10 am TAI CHI – This ancient Chinese form of exercise

was originally created as a fighting art. The graceful flowing movements integrate mind and body, control breathing, and generate internal energy and mindfulness within us.

11 am CORE & MORE + FITNESS FOR YOUR FEET

Focus on strengthening your abs and lower back with multiple fitness tools, then dedicate time to the health of your feet. Learn the importance of alignment and foot strength, and increase your function and flexibility using our exercise domes.

11 am GENTLE FLOW YOGA – Salute the sunrise with

down dogs and mountain pose. Slowly warm the body to bend, twist and hold yoga poses that will support the day ahead.

A F T E R N O O N

Noon LUNCH – Served until 2 pm. The Hearth

1 pm LABYRINTH WALK – Learn to open or deepen

a spiritual contemplation through a guided walk through our labyrinth.

1 pm FEATURED RETREAT: BEVERAGES BY THE

BUDDHA – Enjoy an intentional break in the wonder of the our Woodside forest.

45 min | The Lower Deck

2 pm ROLL & RELEASE – Awaken muscles, improve joint

mobility, balance asymmetries in your body, and facilitate whole-body integration using techniques in myofascial release.

2 pm FOREST MEDITATION –Tap into the energy of

our forest and experience your connection with nature using the sounds, sights and smells that mother-nature holds for you on our trail.

45 min | The “Void” Sculpture | Limit 8

3 pm FEATURED RETREAT: INSTANT MEMORIES

PHOTOGRAPHY – Create your own instant photo diary with polaroid images of plants, animals, trees and rock formations that represent your journey and experience. 60 min | The Garden | Limit 5

3 pm CREATIVE EXPRESSION: MEDITATIVE WATER

DRAWING –Experience the centering tranquility of

guided, meditative water drawing. Your mind quiets as the brush dances and your painted lines emerge and fade. 45 min | The Loft | Limit 10

4 pm FEATURED RETREAT: LAWN GAMES

Join our outdoor sports team for a little fun in the sun. Play familiar games like Cornhole, Croquet, and spike ball while you enjoy the great outdoors. 60 min | The Garden

5 pm FIRESIDE CHAT: LIVING AND WORKING WITH

PURPOSE –People with a strong sense of purpose

are healthier and live longer. How is purpose guiding you? What would make living and working more meaningful for you? Consider these questions as a spiritual wellness provider shares practical wisdom and tools. Bring your journal. 45 min | The Loft

E V E N I N G

5:30 pm DINNER – Final Seating at 7:30 pm. The Hearth

8 pm FIRESIDE CHAT: COMMITTING TO ME: TAKE

HOME STRATEGIES –What happens after your

retreat? Learn how to take all that you’ve learned home with you, so you continue to experience the positive effects. Bring your journal.

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6 M O R N I N G

7 am RISE & STRETCH –Ease into the day with stretches

and dynamic movement to wake your body, plus breath work to improve circulation and focus.

7 am BREAKFAST –Served until 9:00 am. The Hearth

8:30 am HIKE: COHO VISTA – Explore a hidden gem found in the deep neighborhoods of Woodside in a lightly treaded preserve that only allows limited visitors. With varying features from Old-Growth Redwoods, to rolling grasslands, and a vista that gives you a view of long stretches of undeveloped lands near the ocean. Level 3 | 3.5 miles | 900 ft of vertical rise

3 hours | “The Void” Sculpture | Limit 10

9 am ALIGN –Learn proper alignment from your head to

your toes. 45 min | The Training Zone | Limit 8

11 am CORE & MORE + FITNESS FOR YOUR FEET

Focus on strengthening your abs and lower back with multiple fitness tools, then dedicate time to the health of your feet. Learn the importance of alignment and foot strength, and increase your function and flexibility using our exercise domes.

EQUUS COACHING®

Fridays, Saturdays or Sundays

Experience the powerful healing and therapeutic benefits of interacting with a horse in a controlled environment with a certified Equus coach at the Ciara West Equestrian facility.

2 – 3 hours

Individual Experience | $500/person Duet Experience | $450/person

GUIDED GROUP MOUNTAIN BIKING

Fridays, Saturdays or Sundays

Explore some of the world’s best mountain biking trails on high-end full suspension bikes. Our selected outfitters offer something for every level of biking, from novice to expert.

3 hours | $350/person

Also available as an individual Private Ride and/or Lesson: Half Day, Full Day | $395, 495/person

MARKEGARD FARMS VISIT

1st and 3rd Friday of the month | 1pm – 4pm

Join Doniga Markegard, wildlife tracker, regenerative rancher, speaker and author of Dawn Again: Tracking the Wisdom of

the Wild on this one-of-a kind farm tour to the picturesque

ranch located in Half Moon Bay and learn first-hand about the importance of Community Supported Agriculture and how you can champion small farms in your own community.

WALKING VINEYARD TOUR AND WINE TASTING

2nd and 4th Friday of the month | 1p – 4pm

Join knowledgeable vineyard staff on a walking tour of the award-winning Thomas Fogarty Winery, one of the Santa Cruz Mountains AVA’s most innovative producers. Following the walking tour, enjoy a guided tasting of six estate wines.

MONDAY

D E P A R T U R E & T R A V E L

ADDITIONAL EXCURSIONS & ACTIVITIES

O F F E R E D T H R O U G H O U T T H E W E E K E N D

Limited class sizes. All classes 45 minutes unless otherwise indicated. Locations subject to change for fitness classes and wellness presentations.

Schedule subject to change. (Chosen each week the level 2 or 3 hikes are 1 1/2 to 4 1/2 hours long.)

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MEET DONIGA MARKEGARD

Doniga Markegard is a wildlife tracker, regenerative rancher, speaker,

and author of Dawn Again: Tracking the Wisdom of the Wild and Wolf Girl:

Finding Myself in the Wild.

Her teen years in nature school started her on a path

that led to a career in animal tracking and then permaculture and ranching

at her ranch in California, Markegard Family Grass-Fed, where she works to

regenerate both soil and community through farming. Using the innovative,

carbon-storing methods of regenerative ranching, she’s restoring the land

she tends, bringing native grasses and wildlife back. Doniga is a consultant

and guest instructor at Nature Awareness Programs and retreats around the

country and is a regular speaker at events such as the Bioneers Conference,

Food Inspiration Trendsummit, and The Grassfed Exchange. She is a certified

educator with Holistic Management International. She has worked with

companies such as Patagonia, Tesla and Google, and has been featured in

articles from FastCompany, GreenBiz, The San Francisco Examiner, and NPR.

Most recently she has been featured in the popular Netflix film Kiss the Ground.

MEET DR. JAMES “JIM” BARRY

Dr. Jim Barry is the Research Chair and a Senior Scientist at

MBARI (Monterey Bay Aquarium Research Institute). His research

group uses lab facilities and deep-sea field research to study the

biology and ecology of marine benthic communities, and he is an

internationally recognized expert on the ecological impacts of ocean

acidification and global climate change. Jim makes a point of sharing

his research with the public and decision-makers, as exemplified by

his recent presentation at Capitol Hill Ocean Week 2020.

His research group studies the biology and ecology of marine

benthic communities, with a major goal of understanding

interactions among environmental factors and biological adaptations

that influence the survival, growth, and reproduction of organisms,

ultimately determining their distribution and abundance.

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