Canyon Ranch at Kaplankaya Guide to Services by Canyon Ranch

GUIDE TO SERVICES

CANYON RANCH WELLNESS RESORT AT KAPLANKAYA: GUIDE TO SERVICES It is our pleasure to welcome you to Canyon Ranch® Wellness Resort at Kaplankaya – where every moment is about you. This information in this Guide will help you choose from our wealth of life-‐enhancing services, making every moment of your stay unforgettable. Treatments, classes and activities all relate to the Five Pillars of Wellness: Fitness + Movement, Health + Healing, Food + Nutrition, Mind + Spirit, and Spa + Beauty. Enjoy!

Contents Fitness + Movement What is Your Skill Level? Fitness Exercise Physiology Outdoor Sports & Activities

3 5 6 7 11

Health + Healing Medical

13 15

Food + Nutrition Special Dining Lifetime Nutrition Prevention & Healing

19 21 21 22

Mind + Spirit Lifestyle Management Mind-‐Body Connection

25 27 28

Spa + Beauty Canyon Ranch Signature Experiences Aquatic Experiences Aquavana® Hydrothermal Experience Skin Care Body Treatments Massages Turkish Hamam Express Treatments The Salon

29 31 31 32 33 34 36 38 39 39

FITNESS + MOVEMENT Daily physical activity is essential if you hope to “live younger longer.” Canyon Ranch® makes it easy and natural for you to be active throughout your stay, and we’ll help you incorporate enjoyable new movement strategies into a wellness lifestyle at home. A program of regular exercise can prevent, improve and, in some cases, cure chronic illness, as well as boost immune system function. You’ll experience renewed energy, greater vitality and improved mood – an overall enhanced quality of life.

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.

FITNESS Besides being fun, a well-‐rounded program of physical activities makes you more energetic, boosts your brain power, helps you handle stress, increases your chance of longevity and good health, and makes physical tasks easier. Polish an old skill – or try something completely new to you! Personal Fitness Training GOOD POSTURE FOR LIFE Good posture is an expression of self-‐confidence and grace, and can help you avoid chronic pain later in life. In this session, your posture and gait are assessed and you’ll receive customized instruction for movements to practice at home. 50 minutes. PERSONAL TRAINING Benefit from a private session with a Canyon Ranch fitness instructor. Choose from the many classes offered in This Week at Canyon Ranch. Available as an individual, duet or group private session. 50 minutes. KINESIS Rediscover harmony between mind and body with the Kinesis® movement system. Specially designed cables, grips and weight stacks ensure that your movements are easy, natural and unrestricted. Kinesis is great for muscular strength and endurance and improves balance, stability and flexibility. 50 minutes. TRX TRX Suspension Training® allows you to work out using your body weight. You’ll focus on developing strength, endurance, balance and flexibility. 25 minutes. Mind-‐Body Private Training PILATES This mental and physical conditioning system can benefit anyone from professional athletes to those with chronic pain issues. Pilates uses specially designed equipment to strengthen and stretch the whole physique, building core strength, increasing flexibility and much more. Individual, duet and small group (3 to 5 guests) private sessions. Also available as group clinics at various levels. All levels. 50 minutes. YOGA A skilled yoga teacher corrects or enhances your poses, provides tips on alignment, breathing and intention. A great way to refine your practice whether you’re a beginner, intermediate or advanced practitioner. 50 or 110 minutes.

EXERCISE PHYSIOLOGY Canyon Ranch exercise professionals are among the best in the world, and they can be invaluable in helping you establish or build upon a customized exercise routine – whatever your current fitness level. Our highly trained exercise physiologists are knowledgeable in the science of exercise and can assess your preferences, health history, goals and needs – then design a program just for you to take home. Physiological Assessments BODY COMPOSITION ANALYSIS BOD POD® is the gold standard tracking system used to determine body composition (fat and fat-‐free mass). A full test requires only about five minutes, and provides highly accurate, safe, comfortable and fast results. An exercise physiologist will review and explain the results of your test. 25 minutes. COMPREHENSIVE EXERCISE ASSESSMENT Get the type of evaluation and advice that professional athletes enjoy. Part I – Begin with an extensive assessment of your fitness. Tests include a Body Composition Analysis, flexibility testing, upper-‐ and lower-‐body strength assessment, and a submaximal treadmill test to estimate aerobic capacity and determine your optimal target heart rate training zone. 50 minutes. Part II – An exercise physiologist reviews your test results with you and compares them to norms for your age. Together, you’ll develop an exercise prescription for improving your fitness in areas important to you. 50 minutes. Follow-‐Up – Recommended if you have completed the Comprehensive Exercise Assessment previously and want to track fitness changes and update your exercise program. 80 minutes. DISCOVER YOUR FITNESS AGE How old you are and how old you feel may be two different things. Your physiological age is an indication of how well your body is holding up with the passage of time. By learning your fitness age in each of five areas, you’ll discover which areas stand to benefit most from your attention. Part I – An exercise physiologist will administer the following tests: • • • •

Body composition to assess fat and lean muscle mass Submaximal exercise test to determine aerobic capacity and VO2 maximum Muscle strength and power testing, including upper and lower body Evaluation of balance

50 minutes.

Part II – An exercise physiologist reviews your test results and what they reveal about your fitness age. An exercise prescription for improvement will be provided. 50 minutes. Follow-‐Up – Recommended if you have completed Discover Your Fitness Age previously and want to track fitness changes and update your exercise program. 80 minutes. METABOLIC EXERCISE ASSESSMENT Discover your aerobic fitness level (VO2 max) with a machine used by NASA to assess astronauts, and learn how many calories you really burn when you work out. This service is recommended for people who 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. 50 minutes. Part II – After analyzing the data, your exercise physiologist will explain your results and design an exercise program to maximize your workout and enhance your training program. 50 minutes. Body Therapy LOOK AFTER YOUR FEET This session includes a comprehensive assessment for common foot problems such as plantar fasciitis, bunion, shin splints and foot pain. After checking your joint and muscle function, an exercise physiologist may use different treatment methods, including manual muscle therapy, isometric training and various therapy devices. You’ll receive advice on proper shoe selection, and tools and resources to help you take care of your feet. Please dress for exercise. 50 minutes. MUSCULOSKELETAL ISSUES This is a truly comprehensive assessment and treatment session that looks at the body as a whole. You’ll receive a detailed assessment, and an exercise physiologist will use state-‐of-‐the-‐art therapy equipment to treat the following common issues: • • • • •

Neck and shoulder pain Lower back pain Hip pain Knee (patellofemoral) pain Ankle instability

Please dress for exercise. 50 minutes.

LOW LEVEL LASER THERAPY Low Level Laser Therapy (LLLT) is a laser or LED light therapy that improves the healing of tissue (skin, muscle, tendon, bone and nerves), reduces inflammation and relieves pain. It works by stimulating and encouraging cellular function and is used to treat pain from arthritis, tendonitis and other conditions. Please dress comfortably. 25 minutes. NEUROMUSCULAR ASSESSMENT Neuromuscular Assessment (NA) is a systematic approach that evaluates the body, identifies weak or inhibited muscles, then treats muscular imbalances that contribute to pain, injury, or lack of performance. NA addresses the underlying cause of a problem, rather than just treating its symptoms. In this three-‐step service, a specialist will help restore your body’s natural alignment and movement. Follow-‐up sessions may be recommended, depending on your needs. Step I – Range of Motion Test. An exercise physiologist will identify restrictions in movement to help locate muscles that may be inhibited or weakened. Step II – Muscle Test. The muscle testing process is what really sets NA apart from other types of therapy. Pain in one part of your body can result from a problem in an entirely different area. The exercise physiologist tests your muscle response, focusing on the origin of your problem. Step III – Treatment. Your exercise physiologist uses a precise palpation technique with fingertips to activate the weakened muscle. Please dress for exercise. 50 minutes. Follow-‐Up – Recommended if you have completed the Neuromuscular Assessment previously and want to track fitness changes and update your exercise program. 50 minutes. Workout ATHLETIC CONDITIONING IN THE WATER Conditioning in the water offers unique benefits for all fitness levels. Cardiovascular health, muscular strength, power and endurance can be safely improved through activities like water walking and running, aquatic jump-‐training, tethering, resistance training and deep-‐water work. An exercise physiologist will show you how to train for a specific sport or increase your overall fitness level – while decreasing your risk of injury. 50 minutes.

PERSONALIZED TRAINING FOR SPECIAL NEEDS If you have a condition that limits you, this session can help you safely become more active. Common concerns include diabetes, recovery from stroke, arthritis, circulation problems, neuromuscular disease, recovery from surgery, joint replacement, and balance and agility issues. Other possible topics include pre-‐ or postnatal exercise, exercise for women at various stages of life and exercise for travel. 50 minutes. Program Design EXERCISE FOR BONE HEALTH If you want to prevent bone loss (osteopenia or osteoporosis), appropriate exercise can help. An exercise physiologist recommends safe, effective exercises based on the results of your bone density or body composition evaluation, or on your risk factors. You’ll receive a personal exercise prescription including cardiovascular exercise, resistance training and balance/agility work. 50 minutes. EXERCISE FOR WEIGHT LOSS & BODY DEFINITION Fat reduction and muscle definition are achievable goals. Meet with an exercise physiologist to design a customized exercise program that will optimize your exercise time, maximize metabolism, increase lean body mass, enhance muscle and promote weight loss. 50 minutes. EXERCISE FOR YOUTHFUL AGING People lose 250 grams of muscle tissue every year after age 30. Eventually, this results in limitations in movement we think of as “old age.” This regression in strength, flexibility, balance and agility is not only preventable but reversible with only 45 minutes of physical activity three times a week, done in the right way. Join an exercise physiologist to find out where you are in the process – and how to improve. 50 minutes. SPORTS PERFORMANCE This is the perfect service if you are training for a competition or event. An exercise physiologist will assess your training program, take you through appropriate exercises and give you precise, written instructions to take with you. You will learn how to prepare most efficiently during the weeks leading up to, the morning of and during the event, and how best to recover physically afterwards. Sessions include: • • • • • •

Cardiovascular training Cycling Distance running Distance walking Swimming Triathlon

Please dress for exercise. 50 minutes.

WEARABLE FITNESS TECHNOLOGY Personal fitness devices are becoming more useful and diverse every year. Join one of our exercise physiologists to choose and set up a state-‐of-‐the-‐art fitness wearable for you, and learn how to use it most efficiently. Or, bring your own device and learn how you can receive the most benefit from it. 50 minutes. OUTDOOR SPORTS & ACTIVITIES Hiking, biking and water sports are among our guests’ most treasured experiences at Canyon Ranch. Let the sights and sounds of nature renew your spirit while you get a great workout in the company of our knowledgeable guides. We also invite you to explore the vibrant ancient and modern-‐day cultures of the Kaplankaya region – unforgettable adventures await! Biking BIKING LESSON – PRIVATE It’s never too late to learn how to ride a mountain bike! 50 minutes. MOUNTAIN BIKING TOURS – COMPLIMENTARY & PRIVATE Whether you’re looking for an aerobic workout or just a casual road ride, our high-‐ quality bikes feature upright handlebars and easy gearing to make your ride more enjoyable while you view the scenic Kaplankaya surroundings. Private, semiprivate and tours for groups up to six people are available. Fees apply. Hiking HIKES – COMPLIMENTARY & PRIVATE Complimentary hikes vary in length and terrain to accommodate all levels of fitness and experience. Bring your hiking boots (preferably broken-‐in), a hat and extra layers of clothing in the fall and winter. Private, semiprivate and hikes for groups up to 12 people are available. These can be customized for any focus, length, level of intensity, terrain and duration. Fees apply. PHOTOGRAPHY HIKE (seasonal) Celebrate the beauty of this seaside paradise and learn techniques for taking memorable nature photos on this easy, inspiring hike. You will have a high-‐quality digital camera to use, and receive a USB drive with your images to take home.

On the Water: Private Lessons & Guided Tours (Sign Out Equipment) SEA KAYAKING Our experts can teach you the basics of this relaxing water sport. Already proficient? You or your group can develop your skills or take the tour of your dreams with an expert guide. Able swimmers only. Also available as a group clinic. SAILING & WIND SURFING The Aegean Sea is the cradle of seafaring civilization. Cast off for a blissful day of sailing sapphire-‐blue waters with the shimmering Greek islands in view. Able swimmers only. Also available as a group clinic. STAND-‐UP PADDLE BOARDING Stand-‐up paddle boarding is fun and easy to learn. You’ll bask in the sun and enjoy gorgeous Aegean views while working your core and challenging your balance. Able swimmers only. Also available as a group clinic. Tours & Excursions (Book through Concierge) BLUE DAY TOUR IN THE MEDITERRANEAN (seasonal) An exhilarating day of island-‐hopping! Sail the cobalt waters of the Aegean on a guided tour of the nearby Greek islands. Full day. Daily Service Allowance may not apply. EXCURSIONS TO BODRUM “The St. Tropez of Turkey” offers opportunities for historic tours, exciting nightlife, dining and shopping. Half or full day. Daily Service Allowance may not apply. HELICOPTER TOUR Thrill to a bird’s-‐eye view of the Kaplankaya peninsula’s spectacular hills overlooking the sparkling Aegean and romantic Greek islands. 2 hours. Daily Service Allowance may not apply. MUSEUM TOURS The exciting Museum of Underwater Archaeology, the mysterious Museum of the Mausoleum and more tell the story of this important region. Half or full day. Daily Service Allowance may not apply. SCUBA DIVING Explore the natural beauty and ancient mysteries of the deep blue Aegean Sea, guided by certified, experienced scuba instructors. Full and half-‐day excursions available. Daily Service Allowance may not apply.

HEALTH + HEALING Canyon Ranch aims to help you feel your best every day, at every age. Here you’ll find a depth of holistic, preventive medical care far beyond that at any other wellness resort or spa, and you’ll explore opportunities to establish healthy habits for life. This approach integrates the most effective Eastern and Western practices to provide the best comprehensive, preventive care available – allowing you to address any health challenges with top physicians and professionals in exercise physiology, physiotherapy, life management, nutrition and other specialties.

MEDICAL Canyon Ranch Medicine is a new paradigm of health care, featuring personalized, integrative medicine. Our physicians include experts in weight loss, nutrition, gut health, fitness, optimal performance and healthy longevity. You’ll appreciate the expertise, thoughtful approach and attention to detail – as well as the luxury of an unhurried medical consultation. After your visit, our doctors will provide detailed recommendations and, upon your request, communicate with your physician at home.

Consultations COMPREHENSIVE PREVENTIVE MEDICINE ASSESSMENT Access the wisdom and experience of our integrative physicians with plenty of time for discussing and e xploring all the de tails of your he alth. Use this se rvice for an in depth analysis of your current state of health and to develop a sustainable plan for achieving your health goals. Integrating the best of conventional and complementary medicine, a physician will help you move forward to a healthier lifestyle with energy and vitality. You’ll get advice for healthy eating, vitamins and supplements, and physical activity. Learn which measurements might be helpful and what kind of monitoring and tracking would make most sense for you. 110 minutes. PREVENTIVE MEDICINE ASSESSMENT Would you like to focus on a particular health issue from an integrative perspective? Do you have questions or concerns about medications or supplements? Would you like to explore alternative ways to manage common health issues? Our integrative physicians are experts at thinking about problems in a holistic and alternative way, and offering different suggestions that may help to reduce medication usage or side effects. During this service, your physician will help to uncover which treatment is right for you, and how to get the best results. 50 minutes. FOCUSED CONSULTATION Consult a Canyon Ranch physician to address an immediate medical need, minor injury or specific question – or to review lab test results prior to further testing or treatment. 25 minutes. HEALTHY AGING Integrative medicine is a comprehensive approach that addresses the underlying causes of conditions such as oxidative stress, inflammation, malnutrition and repetitive injuries. Your physician will advise you on how to manage and slow the aging process by addressing nutritional, metabolic and psychological factors. You will learn ways to preserve your mental acuity, physical agility, performance and mood as you age. 50 minutes.

SPORTS MEDICINE & PERFORMANCE A sports medicine physician will evaluate your health and lifestyle habits to help you enhance your athletic performance, whether recreational or competitive. If you are suffering from a sports-‐related injury or chronic pain, the doctor will approach the problem from Western and Eastern medical perspectives to hasten your recovery, and plan your care with the help of our exercise physiologists and physiotherapists. 50 minutes. Physiotherapy LYMPHEDEMA TREATMENT A physiotherapist will apply effective methods of treatment based on your particular needs including physiotherapy, massage, compression and recommendations for self-‐ care at home. The goal is to help restore function, reduce physical and psychological discomfort, and prevent the development of infection. 50 minutes. SPINAL CARE PROGRAM Following an assessment by a physiotherapist, you’ll receive a personalized rehabilitation program to address chronic neck and back pain, as well as any musculoskeletal limitations. 50 minutes. NO SWEAT EXERCISE PLAN A physiotherapist will design an exercise plan to accommodate your specific needs. You’ll learn how to perform effective exercises without overexertion. This service may be helpful if you have certain chronic conditions, are in treatment for cancer, or are recovering from surgery. 50 minutes. PHYSIOTHERAPY Physiotherapy can help restore movement and function when you are affected by injury, illness or disability – by using physical intervention such as manual therapy techniques or massage. Physiotherapists take a holistic approach to wellness. You can benefit from physiotherapy at any time in your life, whether you need help with back pain or sudden injury, managing long-‐term medical conditions such as asthma, or you are preparing for childbirth or a sporting event. 50 minutes. MANUAL THERAPY A physiotherapist will address your issues with musculoskeletal pain and/or limited mobility through hands-‐on techniques including manipulation, mobilization and massage. The goal is to relieve pain, increase range of motion and function, reduce inflammation, and induce welcome relaxation. 50 minutes. KINESIO TAPING Developed by a physiotherapist, the Kinesio Taping Method is designed to prolong the

effects of physiotherapy by changing muscle tone, moving lymphatic fluids, correcting movement patterns and improving posture. Your physiotherapist may recommend this service as a follow-‐up to treatment. 15 to 30 minutes. DRY NEEDLING A physiotherapist may use this technique to release or inactivate trigger points by inserting a “dry” needle (one without medication or injection) through the skin into areas of the muscle. The goal is to relieve pain or improve range of motion. Unlike the traditional Chinese practice of acupuncture, dry needling is part of modern Western medicine. It is often used to target tissues that are not manually palpable. 50 minutes. MEDICAL FITNESS TRAINING If you have a condition that limits you, this session with a physiotherapist can help you safely become more active. Common concerns include diabetes, recovery from stroke, arthritis, circulation problems, neuromuscular disease, recovery from surgery, joint replacement, and balance and agility issues. Other possible topics include pre-‐ or postnatal exercise, exercise for women at various stages of life, and exercise for travel. 50 minutes. MANUAL LYMPHATIC DRAINAGE MASSAGE The goal of manual lymphatic drainage (MLD) massage is to move fluid from the swollen area into an area where the lymphatic system is working normally. Your physiotherapist is specially trained in this technique. Movements are gentle, slow and rhythmic for best results. 50 minutes. PHYSIO PILATES With guidance from your physiotherapist, Pilates can be effective in restoring function following an illness or injury. It has been effective for neurological impairment such as stroke, Parkinson’s and MS, and can reduce the effects of aging and osteoporosis, and restore vitality to post-‐surgery patients and post-‐treatment cancer survivors. 50 minutes.

FOOD + NUTRITION Discover the benefits of nutritional intelligence – the Canyon Ranch philosophy that integrates food and nutrition knowledge with a better understanding of yourself. Learn to make sense of conflicting and confusing dietary advice, develop healthy eating strategies and savor the joy of preparing and eating delicious meals. Our cuisine emphasizes fresh, wholesome food – whenever possible, organic and locally sourced. It incorporates a balance of high-‐quality carbohydrates, fiber and protein; healthy fats; herbs and spices for seasoning; and natural sweeteners in moderation. Bon apétit!

SPECIAL DINING CANDLELIGHT DINNER ON THE PENINSULA Enjoy the Mediterranean sunset and be pampered at your own secluded table on the beach. You'll be welcomed with a fresh nonalcoholic beverage and invited to select from a four-‐course menu. Service for up to four guests. Daily Service Allowance does not apply. LIFETIME NUTRITION It’s easy to eat right at Canyon Ranch, but what happens after you leave? Our nutritionists can show you how to make good food choices every day. Consultations FARMERS MARKET VISIT WITH A NUTRITIONIST A feast for the eyes as well as the taste buds! Discover a delicious bounty of fresh, local foods that create world-‐renowned Turkish cuisine, guided by a local nutrition expert. 4 hours. NUTRITION FOR YOUR WELL-‐BEING Get expert advice on the basics of everyday nutrition, and how best to feed yourself and your family for optimal well-‐being. This entry-‐level consultation may be customized to suit your needs. Frequently addressed topics include: • • • • • • • • • • •

Clean eating Dining on the go Eating for exercise Eating well at college Feeding healthy kids Practical portions Sleep Stress Underweight Vegan diets Vegetarian diets

50 minutes. NUTRITION FOR SPORTS PERFORMANCE Let our expert nutritionists evaluate your eating habits and recommend adjustments to enhance your physical performance, whether recreational or competitive. If you are preparing for a particular sports event, get tips on how to eat during the weeks leading

up to, on the morning of and during the event, and how best to recover nutritionally afterwards. 50 minutes. NUTRITION FOR HEALTHY WEIGHT This consultation gives you nutrition strategies for achieving and sustaining a healthy weight. Your weight may also influence risk factors for certain diseases. Even a small reduction in weight can improve many of the health concerns associated with being overweight. In this three-‐part service, a noninvasive Resting Metabolic Rate (RMR) assessment determines the number of calories you require for daily living – information that will be used to create a customized nutrition plan. Part I – Resting metabolic rate (RMR) testing. 25 minutes. Part II – A nutritionist assesses your weight history, current diet, eating patterns, lifestyle factors and health issues that influence your weight. 50 minutes. Part III – You and your nutritionist will work together to develop your personalized eating plan. You’ll receive individualized recommendations, menu suggestions, and tips for hunger management and portion control. 50 minutes. PREVENTION & HEALING Bring all your questions about personal dietary issues, eating well and current food trends to a private consultation with a Canyon Ranch nutritionist. DIGESTIVE WELLNESS Your gut health – how well you digest, absorb and metabolize nutrients, and eliminate waste products – is essential to your overall health and vitality. A Canyon Ranch nutritionist will assess your diet and offer personalized recommendations for improving your digestive function, including advice on healing foods, supplements and follow-‐up testing and treatment. This service may be helpful if you have a condition such as: • • • • • • •

Colitis Constipation Crohn’s disease Diverticulosis Food allergies GERD/heartburn Gluten intolerance/celiac disease

50 minutes. HEALING FOODS FOR YOUR HEALTH CHALLENGES Good nutrition is vital to overall health, and the food you eat sends powerful messages to your body. Your eating patterns, vitamins, minerals and other nutrients can positively

affect prevention and management of chronic and other conditions. Areas of focus may include: • • • • • • • • • • • • •

Arthritis Cancer prevention Chronic fatigue & fibromyalgia High blood pressure High cholesterol & heart disease Inflammation Managing menopause Osteoporosis Polycystic ovarian syndrome Pregnancy & breastfeeding Premenstrual syndrome Type 1 & Type 2 diabetes (2 sessions required for Type 2 diabetes) Thyroid health

Meet with a nutritionist who will assess your needs and preferences, and provide therapeutic recommendations for your health concerns. 50 minutes. Note: A second session may be recommended, depending on your needs. INSULIN RESISTANCE MANAGEMENT Insulin resistance, which may be a precursor to Type 2 diabetes, can be controlled with healthy lifestyle changes including good nutrition. A nutritionist will provide education about insulin resistance syndrome and diabetes and assesses your current dietary patterns. You’ll receive personalized nutritional recommendations to help you manage your blood sugar and reduce your health risks. 50 minutes. VITAMIN & MINERAL EVALUATION Finally – objective, expert advice about supplements based on your age, health risks, history and dietary patterns. A nutritionist will answer your questions about using vitamins and minerals, including optimal dosages and the best forms of supplements, and provides customized recommendations. If you are currently taking supplements, please bring the original containers. 50 minutes.

MIND + SPIRIT It’s a basic human need to explore and connect more deeply with the things that bring meaning, purpose and joy to life. At Canyon Ranch, daily opportunities for spiritual and creative expression, as well as cultural enrichment, add an important dimension to your overall experience. Talented life management professionals engage your mind and spirit, encouraging you to explore and grow.

LIFESTYLE MANAGEMENT Our experienced team of Life Management professionals can help you develop insights, tools and strategies to bring greater health, vitality and happiness into your life. In addition to one-‐on-‐one services, our Life Management staff offers presentations and workshops, many of which are complimentary. Consultations COACHING FOR OPTIMAL LIFESTYLE Many people have goals and aspirations, but what turns dreams into reality is the level of concerted effort you spend to clearly define your goals and create a realistic plan for reaching them. During this session, you’ll work with an experienced therapist/coach to explore ways to add more success and deep satisfaction to all aspects of your life. 50 minutes. EXERCISE & MOTIVATION Have 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 service can help you reach your goals. Part I – Complete a short questionnaire outlining your personal fitness preferences. 25 minutes. Part II – With a licensed therapist/coach, review your entire exercise history to identify keys to your past periods of success and vulnerability. 50 minutes. Part III – Meet with an exercise physiologist or certified fitness instructor to design a customized program that “fits.” Together, you’ll create a program that balances exercise that fosters health and longevity with activities that suit your personality and work with your personal style. 50 minutes. SMOKING CESSATION If you are a smoker and you’re ready to quit, we can help you develop concepts and action plans for cessation of smoking. An initial complimentary consultation is available. 50 minutes. Note: If smoking cessation is one of your main goals, consider one or more of the following services: Stress Management, Therapeutic Breath Work. STRESS MANAGEMENT Stress overlooked can erode your health and quality of life. Stress managed well can be empowering and even exciting. In this session, learn ways to perceive and respond to stressful situations with greater clarity and effectiveness. 50 minutes.

MIND-‐BODY CONNECTION Body and mind are inextricably linked: Our experts offer a number of innovative ways to bring them into balance. Consultations BIOFEEDBACK This is a proven technology with many uses. Our equipment provides instant feedback on your physiological state that can help you tap into your capacity for managing stress, improving cardiovascular health and achieving optimal wellness. In a 50-‐minute session, you’ll learn to recognize the interplay between your mind and body, and discover breathing and thought-‐management techniques for handling stress. In a 100-‐minute session, pick up additional techniques and receive an individualized plan with relaxation guidance and stress-‐management tools, plus specific recommendations for incorporating them into your lifestyle. 50 or 110 minutes. MEDITATION, VISUALIZATION & RELAXATION Calm your mind and body. Meditation, visualization and conscious relaxation have a long history in the promotion of physical health, mental clarity and spiritual development. These practices often bring about improvements in stress-‐related conditions such as anxiety, insomnia and hypertension. Work with a licensed therapist/coach to determine which techniques are right for you. Then learn to use one or more of these techniques to promote healing, serenity and self-‐awareness. 50 minutes. RELATIONSHIPS WITH FOOD Gain a clearer understanding of the psychology, biology and emotions that determine your eating habits. Learn about practical tools and strategies for dealing more successfully with out-‐of-‐control eating, motivational setbacks, frustration and relapse. Topics may include emotional or binge eating, the effect of past experiences on your eating, stress eating, body image, changing habits and mindful eating. 50 minutes. THERAPEUTIC BREATH WORK How you breathe has a powerful effect on how you feel. Learn to use specific breath techniques to release old patterns of mental and emotional reactivity that contribute to tension, anxiety and physical discomfort. This breath work helps to release blockages, freeing energy for enhanced health and well-‐being. 50 minutes.

SPA + BEAUTY Feeling relaxed and looking your best lifts your spirits and boosts self-‐confidence, which in turn affects everything from mental acuity to resilience. At Canyon Ranch, you’ll enjoy an amazing selection of enticing spa treatments given by a caring staff of highly qualified practitioners. From skin care and nail services to restorative massage and bodywork, you’ll choose from results-‐driven Eastern and Western treatments. Between services, take time to unwind in serene, healing environments including our signature Aquavana® hydrothermal suite.

CANYON RANCH SIGNATURE EXPERIENCES EUPHORIA RITUAL Your journey begins with a sage compress for your face and an aromatherapy scalp massage. A warm botanical body masque is applied and gently buffed, you’re immersed in a soaking tub with our specially designed aromatherapy blend. Your ritual concludes with a soothing massage using warm herb-‐infused oil. 100 minutes. AUTHENTIC TURKISH MUD EXPERIENCE Cleanse and purify your body in our exquisite, ornately tiled steam chamber designed for your comfort. You’ll smooth rare, locally sourced, purifying muds on your skin or your partner’s, and relax in gently warmed thrones as bursts of herbal steam surround you. This unique experience is followed by a relaxing full body massage. Indulge your senses on your own or with someone special. 100 minutes. CANYON RANCH 4-‐HANDS MASSAGE Two therapists work in opposing motions to double your relaxation and create a beautifully customized experience. As you experience the unique sensation, your mind has no choice but to surrender to this ultimate massage indulgence. 50 or 80 minutes. AQUATIC EXPERIENCES Discover the comfort, power and joy of moving through water. Life-‐giving water hydrates, heals and rejuvenates. Movement and bodywork in the water is great for all people, but is especially beneficial for those seeking relief from joint discomfort or muscle strain. HYDROMASSAGE Experience a classic revitalizing therapy that stimulates the lymphatic and circulatory systems using the natural physical effects of water on the body. This treatment is performed in our highly specialized hydrotherapy tub using powerful water pressure and special massage techniques. Swimwear required. 45 minutes. WATSU – AQUATIC MASSAGE Float comfortably in a pool of warm water while a therapist uses massage techniques to soften muscles, stretch tissues and open energy pathways. Watsu® is exceptionally effective in addressing stress, chronic back pain, arthritis, sleep disorders, joint stiffness and therapies involving emotional release. Swimsuit required. Available for two. 50 minutes.

AQUAVANA® HYDROTHERMAL EXPERIENCE The spacious Aquavana® suite is a European-‐inspired hydrothermal oasis offering intriguing treatment environments designed to relax your muscles, improve circulation and help your body release toxins. Devise your own journey through an astonishing range of multisensory experiences, or explore the rejuvenating power of alternating hot-‐and-‐cold treatments with one of our classic Spa Circuit sequences. Single-‐Sex Environments (Swimsuit Optional) Crystal Steam Room. This cleansing and rejuvenating aromatic steam environment features a large crystal to inspire and focus meditation. Choose from two bench levels to select the your desired steam temperature experience. Beneficial to bronchial and respiratory systems. Experiential Rains. Delight in these invigorating, multisensory warming and cooling showers. Choose from Artic Mist, Tropical Rain, Atlantic Storm or Aegean Shower. Light and sound effects enhance the experience. Finnish Sauna. This classic dry-‐heat sauna aids the body in the removal of toxins and conveys additional health benefits from an authentic heat experience. It features an Eos Water Wheel , which automatically infuses the hot stones in the sauna stove with water for an extra heat wave sensation at timed intervals. Hydrotherapy Pool. Enjoy hydromassage stations designed for relaxation, rebalancing and releasing tension. There are three seating niches with back and leg jets, three standing niches for neck cannon directional power sprays, and a large three-‐person tubed lounge bench with under-‐seat air blowers to provide the ultimate water hydrotherapy experience. Heated Loungers. Contoured ergonomic design lounge chairs are centrally located in their own low-‐lighted tiled cabin, providing a quiet place suitable for contemplation or meditation. The tiled lounge chairs are radiantly heated at 35 degrees Celsius (96 Fahrenheit) allowing deep-‐tissue penetration. Foot Therapy Basins. Recharge your whole body as you soak tired feet, alternating hot and cold water, while seated on a heated bench. Promotes blood flow to the lower extremities. Igloo. Icy circulating air not only cools the skin, but is most beneficial when inhaled deeply into the lungs, then exhaled slowly. Special features include an Arctic mist spray on demand, along with a heated floor to lengthen your chill experience. The Igloo features an ice fountain for applying crushed ice directly to your body, for a quicker cooling cycle.

Men’s Relaxation Lounge and Women’s Relaxation Lounge. Recline comfortably on a variety of loungers and cushioned armchairs in private groupings. Magazines, newspapers and refreshments are available to peruse between meditative moments. Shared Environments (Robes Required) The Men and Women’s Lounge. Relax under a large curved skylight that illuminates the environment and promotes harmony. Enjoy conversation in seating niches as soft music soothes your spirit. Magazines, newspapers and refreshments are available. Salt Grotto. Soothing “sea air” washes over heated benches and intimate seating niches overlooking a bubbling fountain. Salt inhalation benefits the bronchial system in a cocoon-‐like room featuring walls tiled with 5-‐centimeter (2-‐inch) thick Himalayan natural rock salt. Special lighting creates a wonderful place to relax before taking a Canyon Ranch treatment. SKIN CARE There’s nothing lovelier than healthy, cared-‐for skin. Our expert aestheticians will select the perfect formulations for you from a range of the finest, most luxurious products available anywhere. Our facials nurture skin, feel great and make you look fabulous. Relax and enjoy! SKIN INSTANT LAB Skin Instant Lab® is a unique system for analyzing, diagnosing and prescribing products and treatments. The analysis far surpasses the usual categorization of skin as oil, dry or normal – addressing internal as well as external factors that may contribute to skin condition imbalances. The assessment consists of five probes connected to a computer equipped with diagnosis and analysis software specially developed by Biologique Recherche. 30 minutes. Advanced Cosmeceutical SWISS PERFECTION CELLULAR EXCLUSIVE LIFT CONCEPT Inspired by anti-‐aging medical techniques, this five-‐step lifting treatment offers spectacular immediate effects. A specific and highly concentrated formula works to promote firmness and diminish wrinkles. The result is a natural lift with long-‐term benefits. 60 minutes. SWISS PERFECTION CELLULAR HYDRATING REJUVENATION This unique rejuvenating treatment targets wrinkles, loss of hydration and irregular

skin texture, leaving your skin smooth and rejuvenated. Wrinkles are visibly diminished and your skin is left beautifully smooth and hydrated. 60 minutes. SWISS PERFECTION CELLULAR MEN’S TREATMENT This deep cleansing and rejuvenating facial treatment is designed especially for a man’s skin. It ensures optimal protection from razor burn or other skin conditions including sensitivity and dullness. Your skin will appear healthy and refreshed. 60 minutes. YOUR FACIAL BY BIOLOGIQUE RECHERCHE This exclusive and highly customized facial uses a specific physiological, behavioral and tactile approach. Your Skin Instant® results are assessed so that the most appropriate beauty protocol can be designed to provide the facial your skin needs. The result: healthy, balanced and radiant skin. 60 or 90 minutes. Organic Skin Care TATA HARPER™ ULTIMATE LUXURY FACIAL The ultimate wrinkle solution! This complete treatment firms and lifts the skin using natural muscle-‐relaxing neuropeptides to instantly reinforce collagen and restore the skin’s youthful cushion. Through therapeutic massage and high-‐performing active ingredients, wrinkles are diminished and smoothed. The relaxing experience includes a luxurious Ageless Hand Treatment and Eye Therapy for Youthful Eyes. 90 minutes. TATA HARPER PURIFYING DETOX FACIAL Just like a juice cleanse for your skin! This treatment was created to address the concerns of acne-‐ or blemish-‐prone skin, while also working to reverse environmental signs of aging. Enjoy the detoxifying benefits of Purifying cleanser powered by fruit enzymes, purple clay and essential oils, for focused deep cleansing of congested pores. 60 minutes. BODY TREATMENTS Luxurious products and soothing techniques create the ultimate treat for your whole body. Body Wraps MARINE FLORA WRAP (BIOPLASMA) This treatment is excellent for reducing cellulite and improving skin texture and hydration. A nutrient-‐rich marine flora and Himalayan salt scrub – to cleanse and re-‐ energize your biomagnetic field and lymphatic system – is enhanced by the addition of a seaweed wrap. Bioplasma increases the metabolic function of skin cells, aiding

regeneration, while omega plankton improves epidermal hydration and cellular structure. 90 minutes. ULTRA-‐MOISTURIZING COCOON A light exfoliation is followed by the application of a luxurious moisturizer. Then, you’ll float weightlessly in our envelopment bed while your skin's thirst is quenched by the pure, softening cream of your choice: Goat Butter, Warm Vanilla Float or our Seasonal Special. 60 minutes. ROSE & ALOE SUN COOLER WRAP This full body experience refreshes and replenishes your sun-‐damaged or overheated skin by reducing bodily heat. After a soothing mist of rose hydrolat, a cooling massage with Body Cream for Glowing Radiance and rose quartz crystals will calm and soothe sunburn or sensitivity. A rose and aloe vera gel wrap is gently applied over sensitive skin, while rose quartz crystals, placed upon facial meridians, restore balance and strength. 60 minutes. Exfoliate & Renew MARINE SCRUB Flush away toxins, reduce cellulite and improve your skin’s texture and hydration with this revitalizing and purifying scrub. Nutrient-‐rich sea lettuce, sea lavender, bioplasma and various seaweeds combine with pure Himalayan salt crystals to leave your skin looking radiant. 60 minutes. LIFT C.V.S. FIRMING & TONING TREATMENT This results-‐driven treatment is especially tailored to address areas where skin has the tendency to lose elasticity, toning and helping to diminish cellulite. An exfoliating session is followed by a targeted massage using a moisturizing and skin-‐protecting complex. An application of serum will improve your skin’s firmness and tone. 90 minutes.

MASSAGES When the body relaxes, it heals. Our practitioners are extensively trained in modalities that trace their origins back thousands of years. Relax, close your eyes and know that you’re in good hands. Breathe deeply and let tension slip away with each breath. Remember, this time is for you.

Ayurvedic KUNDALINI BACK MASSAGE Soothing. Restorative. Profound. Ideal for emotionally exhausted souls, this nurturing treatment has an extraordinarily restorative effect on the sympathetic and parasympathetic nervous systems. Chakra and sound healing activate and channel the Kundalini – the dormant energy at the base of the spine. Tension is lifted, negativity is released and the body is brought back to a state of awareness and balance. 60 minutes. MANIPURA FULL-‐BODY MASSAGE Regulating. Stimulating. Enlivening. This warming treatment helps balance and energize the Manipura – the solar plexus (naval) chakra – the center of ﬁre and sun energy that ignites health and vitality. Meaning “beautiful, shining jewel” in Sanskrit, this treatment uses marma massage, lymphatic drainage and herb poultices to relieve digestive blockages, increase blood and lymph flow, and stimulate inner vibrancy. 60 minutes. Restorative SHIATSU Relax, energize, awaken. Your therapist uses thumbs, fingers and palms to stimulate the body’s energy system, applying pressure to acupoints and along meridians to balance yin and yang. Shiatsu is a deeply pleasurable whole-‐body tune-‐up. Please wear loose, comfortable clothing. 50 or 80 minutes. THAI MASSAGE Using slow, gentle rocking movements, the massage therapist applies compression with thumbs, palms, elbows, knees and feet to stretch soft tissues and harmonize vital energies. This graceful therapy, which is given on a futon, leaves you relaxed, energized and more flexible. Please wear loose-‐fitting clothing. 50 or 80 minutes. DEEP TISSUE MASSAGE This treatment is recommended for those who regularly receive massage and who enjoy intense body work. Specialized, focused techniques reach deep muscle layers, and address points of attachment as well as the belly of the muscles. Available for two. 50 or 80 minutes. WARMING HERBAL COMPRESS Relax completely with a treatment developed in Thailand to ease aches and pains of battle-‐weary warriors. Warm herbal pouches are firmly pressed against sore muscles. Traditional Thai massage with lemongrass oil, combined with other massage techniques, releases any lingering tension. 50 or 80 minutes.

Unwinding AROMATHERAPY MASSAGE Enjoy an all-‐natural, sense-‐seducing escape from the everyday world. Nourish the skin, release toxins and strengthen the immune system while establishing equilibrium of mind, body and spirit. This fragrant, full-‐body treatment using pure botanical essences is the ultimate healthy pleasure. Just breathe. Please do not wear makeup. 50 or 80 minutes. CANYON STONE MASSAGE Smooth, rounded basalt stones are gently heated and used by the therapist as extensions of his or her hands. The weight and radiant heat of the stones combined with a calming essential oil penetrates muscle tissue, inducing deep relaxation without overheating. 100 minutes. SWEDISH MASSAGE Indulgent and uniquely relaxing, our full-‐body massage stimulates circulation and soothes tight muscles. A gifted therapist adapt his or her eclectic techniques to your particular needs and preferences. Tension dissolves, leaving only comfort and well-‐being behind. Available for two. 50 or 80 minutes. Targeted REFLEXOLOGY Using thumb pressure, a specially trained therapist works on reflex points in the feet which correlate to the organs and parts of the body. Activating these reflexes helps improve circulation and promote relaxation. Please wear loose, comfortable clothing. 50 or 80 minutes. ESSENTIAL OIL SLIMMING MASSAGE Employing the revered Biologique Recherche products, this massage is entirely dedicated to dissolving adipose fat in targeted areas. This treatment helps stimulate microcirculation, eliminate toxins and flush excess water, as well as toning, firming and rehydrating the uppermost layers of the epidermis. Your figure is redefined and visibly slimmer after just three sessions. 60 minutes. HEAD, NECK & SHOULDERS Give your stiff neck and tight shoulders a break and you’ll feel better all over. This focused massage releases tension and restores comfort to this typically tense area. (Not a full-‐body massage.) 50 minutes. LEGS & FEET BLISS Your therapist will tailor this massage of your feet and legs to improve circulation, reduce inflammation and increase mobility. May relieve discomfort from conditions such

as plantar fasciitis (heel or arch pain), sore Achilles tendons, Morton’s neuroma, shin splints or pain in the ball of the foot. 50 minutes. TRANQUIL SLEEP TREATMENT Quiet your mind, calm your nerves and soothe your senses in this relaxing experience designed to help prepare you for restful sleep. Serene sounds and sleep-‐inducing aromas are combined with breathing techniques and a variety of massage styles to transform tension into tranquility. 100 minutes. In-‐Room Services Please consult the Spa Desk for a special menu of services available in your private room or villa.

TURKISH HAMAM

TRADITIONAL TURKISH HAMAM Experience this traditional Turkish hamam bathing ritual while lying on a heated white marble table. This cleansing full-‐body scrub combines vigorous techniques with a traditional Kese mitt, to exfoliate and replenish dry skin, leaving your body exceptionally soft and smooth. Next, you’ll be treated to a traditional full-‐body foam massage with olive soap to stimulate the muscles and revive and energize mind and body. Following a moisturizing body masque, you’ll receive a refreshing hair wash and hydrating conditioner. • • •

Hamam Scrub – 30 minutes. Hamam Scrub & Foam Massage – 45 minutes. Hamam Scrub, Foam Massage & Body Masque – 60 minutes.

EXPRESS TREATMENTS

CUSTOM EXPRESS MASSAGE The perfect relax-‐and-‐refresh treatment when time is of the essence. 30 minutes. LIP TREATMENT Hydrates, repairs and enhances natural fullness and contour of lips. 30 minutes. REVITAL EYES A beautifying treatment that hydrates the delicate eye area, minimizes fine lines, reduces puffiness, increases circulation and diminishes dark circles. 30 minutes.

THE SALON Hair HAIR CARE SERVICES Our talented team of stylists offers a full spectrum of hair care services, using premium products including our signature Canyon Ranch line. Services include: • • • • •

Color Cut for Women Highlights Shampoo & Blow-‐Dry Style

DEEP CONDITIONING TREATMENT Experience and indulge in this effective reconstructive treatment that conditions and soothes the scalp while restoring and repairing over-‐processed and environmentally stressed hair. 50 minutes. LUXURY SMOOTHING TREATMENT Discover a new approach to long-‐lasting hair management that shaves minutes off every blow-‐dry. This treatment uses products that banish frizz and promote movement and shine, making it easier to style and control your hair with results that last up to 21 shampoos. Blow-‐dry not included. 50 minutes. Nails GEHWOL® FOOT RESCUE! PEDICURE This therapeutic, invigorating pedicure begins with a soothing foot bath in herbal salts to refresh and relax the feet. Our technicians will focus on your particular issues with feet and nails, including calluses, corns and cracked dry skin. Includes polish, if desired. 50 minutes. SHELLAC MANICURE Say goodbye to nicks, chips and smudges. Enjoy all the essentials of a perfect spa manicure finished with a breakthrough gel polish that combines the ease of polish with the permanence of gels. 55 minutes. SHELLAC PEDICURE Soothe and pamper your hardworking feet and enjoy all the essentials of a perfect spa pedicure, finished with a breakthrough gel polish. 55 minutes. SPA MANICURE Enjoy a luxurious custom-‐blend manicure ritual that promotes healthy nails using products that make your nails strong, flexible and resilient. 45 minutes.

SPA PEDICURE Enjoy a luxurious pedicure that promotes healthy nails and feet. This treatment deep cleans, rejuvenates and exfoliates for healthier, softer skin. 50 minutes. FRENCH POLISH The classic, elegant look for fingers and toes. 30 minutes. Makeup MAKEUP CREATION & LESSON Become your own makeup artist as a professional shows you how to make the most of your bone structure, complexion, skin type and lifestyle. 50 minutes. MAKEUP APPLICATION Let one of our professionals create the perfect look for you. 30 minutes. BROW DESIGN Meet with our experts for a brow shaping and lesson. 25 minutes. Waxing WAXING Gentle hair removal. Times vary. Gentlemen’s Barber Services HAIR & SHAVING SERVICES Nothing feels better than a great haircut, a professional shave or a perfect trim. Our expert barbers offer a full spectrum of services to enhance your personal style, including: • • • • •

Beard Trim & Shave Hair Color Haircut Mustache/Goatee Trim The Turkish Shave

+90 252 511 00 30 kaplankaya@canyonranch.com CanyonRanchTurkey.com BozbĂźk Mahallesi Merkez Sokak No. 198 Milas, Mugla, 48200 Turkey

TK-15026

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