Fitness & Adventure

EASY HIKES: Level 1

MEADOW

( 1 – 2 mi / steps & floors vary / 45 – 60 min ) A light, level walk on flat terrain past our bamboo grove to the 1/4-mile meadow loop where, amid towering eucalyptus trees, owls and hawks are frequently heard and occasionally seen.

MINDFULNESS HIKES: Level 1

MEDITATION HIKE

( 1.5 mi / 3.5 hrs ) A slow-paced, silent journey up steep steps and switchback trails to a clearing high above the valley. Flow through the gentle movements of Tai Chi, then walk the labyrinth before sitting down to breakfast in the dining room where you may share, if you wish, your personal experiences of this morning.

GRATITUDE LABYRINTH HIKE

( 3 mi / 6,000 steps / 35 floors / 1.75 hrs) This 3-mile hike pauses at the mountaintop lake to offer a meditative walk through our Classical Seven Circuit labyrinth designed with large river rocks to outline the earthen path. Word stones are drawn before the walk and there is an optional brief sharing of each guest’s experience afterwards. (A drive-up option which includes a gentle or moderate walk at the top is available with sign-up by the night before.)

MODERATE HIKES: Level 2

QUAIL

( 3 mi / 6,000 steps / 15 floors / 1 – 1.5 hrs ) Rolling terrain with moderate inclines and steps, through chaparral-covered hillsides featuring native plants including buckwheat, manzanita, sage, ceanothus and red monkey flower. An optional half-mile upper loop is added mid-week for increased challenge.

ROAD RUNNER

( 3 mi / 1 – 1.5 hrs ) Meanders gently through citrus groves and up gradual inclines past prickly pear cactus and pomegranate bushes before looping back through the meadow. Walk with awareness and you may spot our resident roadrunner.

DAILY MOUNTAIN HIKES: Levels 2 & 3

DEER

( 3 – 4 mi / 1.25 – 1.75 hrs ) A challenging incline takes you to the mountain summit where, on clear days, you can view the ocean. Return the same way or Coyote Trail switchbacks. On Friday, we continue an extra mile on our Lake Overview Trail—the highest point on our mountain.

BOBCAT

( 3 – 4 mi / 1.25 – 1.75 hrs ) Warm up on Road Runner before the challenge begins on Bobcat where switchbacks ascend the west side of our mountain where your efforts are rewarded with cool breezes and views of the Pacific Ocean. On Tuesday, we offer a modified “Baby Bobcat” which progresses to the full Bobcat on Thursday and Saturday.

RED-TAIL HAWK

( 5 – 6 mi / 1.5 – 2 hrs ) Take the challenging Deer Trail up the east side of the mountain before branching off on our newest trail—a short climb to a breath-taking 360-degree view at the highest point on our mountain. Return down the west side via Bobcat, Roadrunner and Quail.

DOVE

( 5 mi / 1.5 – 2 hrs ) Up the mountain road straight to the summit lake, then off on a large loop through the avocado groves with a panoramic view of mist-shrouded hills, distant mountains, and the Pacific Ocean. Return via Meditation Hill and Coyote switchbacks.

EAGLE ROCK

( 5.5 mi / 1.5 – 2 hrs ) Ascend the mountain road to the summit and wind through the avocado groves to two huge boulders, one in the shape of an eagle’s head. Continue over some sizeable hills before returning via the switchbacks.

BULLFROG

( 5 mi / 1.5 – 2 hrs ) Ascending the shorter, but more challenging Coyote switchbacks, this hike winds through open fields of huge boulders carved by the weather into smooth spheres and other fascinating shapes before descending via the mountain road.

CROW

( 5.5 mi / 1.5 – 2 hrs ) A challenging mountain road begins a scenic hike with views of the Pacific and valley before descending the Coyote switchback trails.

BLUE JAY

( 5 mi / 1.5 – 2 hrs ) Our most challenging hike ascends the mountain’s west-side Bobcat trail to connect with Meditation Hill and the long, steep incline to the peak with a stunning view of the Pacific and the valley below. Return down the east side via partial switchbacks to the mountain road.

ADVANCED HIKES: Level 3

7 & 8 MILE HIKE

( 7 – 8 mi ) A challenging hike that combines multiple different hikes into one! This hike is offered both as a 7 mile or an 8 mile hike during your week.

CARDIO OUTDOOR INTERVALS

Work at your own pace in this power walking/running class, designed to improve your speed, endurance, and technique out in the meadow.

OUTDOOR FITNESS CHALLENGE

Challenge your body to see how many reps you can do in 30 seconds, then multiply that by 8 fun, total body exercises using battle ropes, TRX®, Bosu®, and jump rope. This workout brings out the competitive side in you! Ready, set, challenge!

H.I.I.T. THE OUTDOORS

A high-intensity cross-training circuit employing activities including strength training, plyometrics, agility and balance!

OUTDOOR BOOTCAMP

This workout will challenge even the fittest individual. Push yourself to exciting limits in a spirit of teamwork. Mix push-ups, lunges, and crunches with cardio intervals like running, jumping, and skipping. Shoes: running or cross-training with good tread.

OUTDOOR CONDITIONING

Work out in the fresh air and nature while using elastic resistance and your own body weight. Shoes: athletic.

OUTDOOR X TRAIN

Take to the “green gym” in this outdoor total body workout that weaves cardio (run or walk intervals in the meadow) with strength exercises that are adjustable for challenging and moderate fitness levels. Be inspired with spirited teamwork and encouragement to amp up your fitness potential. Shoes: running or cross-training with good tread.

THE LAKE CIRCUIT

This is a 90-minute class. Hike/run to the lake by way of Deer or Coyote trail with a circuit of body weight exercises around the lake followed by a hike/run back to poolside.

TREK & TRAIN

Hike/Run Roadrunner or Quail trail with stops along the way to add in body weight exercises.

CROSS ROW FUSION

Rowing intervals alternating with full body floor strength exercises.

CYCLE REVOLUTION

Revolutionize your workout potential using your bike’s speedometer and focusing on the revolutions per minute (RPM) throughout your ride. cardio and increase your caloric burn and strength gains by changing cadence and speed with each song.

INDOOR ROWING

The perfect balance of aerobic endurance and muscular strength all in one workout.

POWER CYCLE

Challenge your cardio with sprints, hills, and other drills in this power-focused cycle class. Never done a cycle class before? Come join in! You have control of your speed and resistance to make the class fit your current fitness level.

RIDE & ROW

A great endurance-based workout combining two low impact exercises.

ROW EXPRESS

An efficient and effective 30 minute class.

SPIN + TRX®

Begin with a high intensity 20 minute spin session, followed by 20 minutes of TRX® muscle sculpting exercises. Previous TRX experience
encouraged.

STRIDE & RIDE

This offers a challenging and exhilarating workout including 20 minutes of both running and cycling. This cardio based class is a great way to increase calorie burn, improve aerobic capacity and increase strength and power. Regular running shoes will work for both portions.

BARBELL CIRCUIT

Keep your heart pumping and muscles engaged while cross training with weighted body bars and cardio equipment. Perform full body exercises to improve functional fitness and overall strength.

BOX CLUB WORKOUT

Join our Boxing Club! Wrap your hands and put on the gloves to hit the hanging bags. Ignite your metabolism with a total body workout of punches, kicks, and V–Ups.

CARDIOMAX

Reach a new cardiovascular level with this workout of 3 cycles of 3 intervals using 3 different modes of training (treadmill, elliptical, bike) performed at 3 different intensities designed to maximize fat-burning, accelerate metabolism, and increase aerobic capacity.

POUNDCORE

Four different positions to work your core and get heart pumping using weighted drumsticks.

POUNDFIT

The world’s first cardio jam session inspired by the energizing and sweat-dripping fun of playing the drums. Using lightly weighted drumsticks, you become the music in a full-body workout.

SELF DEFENSE BOXING

Combining interval and circuit training, this high-energy boxing workout is one of the best ways to tone up, gain physical and mental strength, and enhance mental acuity. (Individuals with shoulder concerns should consult with their Fitness Guide.)

SUPER CIRCUIT

A circuit format that combines strength-training machines and aerobic equipment (bike, treadmill, elliptical). Balanced conditioning for all
fitness levels. Shoes: Closed-toe shoes are required in Samurai Gym.

TREAD & SHRED

Burn fat and increase cardiovascular endurance by alternating high-intensity walking or running with low-to-moderate recovery periods on the treadmill.

WATER FITNESS

Emphasis is on cardiovascular fitness, toning, and flexibility in classes such as Hydro Fusion, Aqua Boot Camp, Aqua Circuit, Aqua Noodle, H.I.I.T. The Water, Hydro Power, Pool Party Workout PLUS our newest addition—AquaLogix, using fluid resistance equipment that can change almost any land-based exercise (such as dance, martial arts, yoga and Pilates) into a maximum intensity workout with minimum risk of injury. Classes change weekly. Check the Activity Board by Pool.

SWIMMING ESSENTIALS

Learn the fundamentals of freestyle. Correct body position, breathing techniques, kick efficiency, trunk rotation and arm stroke. Basic swim skills are required. Private swim lessons are available.

THE ART OF SWIMMING

By putting together all of the pieces, you will learn to swim easily, efficiently and effectively.

TABATA H₂O

In this fun, high intensity interval training class you will work as hard as possible for 20 seconds with 10 seconds rest between rounds. Tabata will challenge your cardio and strength while burning calories and improving your overall fitness with the resistance of the water.

CARDIO DANCE

Dance aerobics with varying themes including Pop & Hip Hop. Multi-level, low-impact classes available.

DRUM & DANCE

An innovative and dynamic movement class that combines easy dance steps with rhythmic drumming inspired by beat-driven music. With fitballs used as a drum and a pair of drumsticks in your hands, hidden musician will emerge and you’ll forget you’re working up a sweat!

SPECIALTY DANCE

Classes may include: Tap, Line, Hip Hop or Jazz dance styles. (Check Activity Board by Pool.)

YUICHI

Feel like you’re in a Broadway chorus line as Yuichi Sugiyama—renowned choreographer and Golden Door legend—puts you through your paces. Just plain fun!

ZUMBA®

This aerobic dance craze, invented by Columbian dancer Beto Perez, incorporates hip-hop, samba, salsa, cha-cha and martial arts and uses both fast and slow rhythms for a total body workout.

80’S DANCE PARTY

Old school aerobics brought back to songs you’ll remember.

BALANCE GAIT & POSTURE

Walking drills designed to improve gait plus standing and seated exercises to improve balance.

BALANCE TOOL BOX

Learn basic balance exercises using various types of equipment, such as fitballs, balance boards, foam rollers, and others.

BODY ALIGN

Class begins with instruction on how lifestyle patterns can affect posture. Then, learn targeted exercises and stretches to improve posture and trunk stabilization.

BOSU® BALANCE

Take your balance to the next level using the Bosu balance trainer. Improve your balance, stabilization, coordination, and proprioception while standing, kneeling, and lying on the Bosu.

FOAM ROLLER ALIGN

The foam roller is an excellent tool to help improve alignment (posture). While lying on the foam roller you will be strengthening the upper back using elastic bands. These exercises help to improve core strength as well as upper and lower body flexibility.

STRENGTH & BALANCE

Standing and seated exercises improve bone and muscle strength, balance and posture using dumbbells, elastic bands, and body weight as resistance. Based on research from the National Institute of Health and the American College of Sports Medicine.

CORE & RESTORE

Stabilize your body’s core with exercises designed to strengthen abdominal, back and gluteal muscles followed by full-body stretching.

FELDENKRAIS® (AWARENESS THROUGH MOVEMENT)

Feldenkrais practitioner guides you toward pain-free movement and enhanced flexibility using minimal effort through body awareness.

FOAM ROLL & RELEASE

Relieve tension and increase flexibility and circulation using a foam roller.

LENGTHEN

Stretching and lengthening techniques to increase flexibility and reduce stress throughout the body. Shoes: not required.

READY, STRETCH, GO!

Daily, 25-minute morning pre-exercise class. Full body warm up, rhythmical and static stretches for all major muscles. Shoes: not required.

BALLS & BANDS BLAST

Strengthen and tone muscles with resistance tubing, elastic bands and large Swiss balls to strengthen all muscle groups, with emphasis on core stability, balance and posture. Shoes: athletic.

TOTAL BARRE / GODDESS BARRE / CARDIO BARRE

Ballet inspired toning and sculpting workout. Trim and shape your body just like a dancer! Shoes: not required.

BOSU® STRONG & STABLE

Bodyweight and dumbbell exercises are performed using the Bosu (Both Sides Utilized) Trainer to enhance balance, core stability, and overall strength. Shoes: athletic.

MEDICINE BALL MADNESS

A fun, challenging class using weighted medicine balls. The class is designed to get your heart pumping and challenge your strength.

MIGHTY BODY

Make your body your machine in this purely body weight class! Body weight workouts are one of the top five fitness trends of 2019. Learn some great moves to sculpt your muscles, get ideas to stay fit on the go, and keep your body in optimal health.

MUSCLE MAX

A challenging workout using all planes of motion, including one-legged balance, forward bends, and rotation. Enhance balance and strength for optimum performance in daily activities and sports. Shoes: athletic.

TOTAL BODY STRENGTH

Toning and strengthening for all major muscle groups using dumbbells and floor exercises.

TRX®

Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to perform hundreds of exercises.

ALIGN & REFINE

Refine your yoga practice with a mindful look at alignment for joint safety. You will learn innovative ways to enlighten areas of your practice to keep you injury free and to offer the possibility for success in advancing your practice to the next level.

AQUA YOGA

Yoga in the pool makes postures accessible to all. Warm water facilitates muscle release and decreases the effort of weight bearing. A deeply relaxing session of flowing yoga sequences, classic standing poses, and deep stretches.

ASHTANGA YOGA WORKSHOP (3)

Practicing Ashtanga rejuvenates your body, making it stronger, toned, more flexible and controlled. Ashtanga is for experienced levels, to focus on breath, challenging poses, and meditation. It is a condensed version of traditional Ashtanga.

CHAKRA VINYASA FLOW

Move energy from your root chakra to your crown with this fun flowing series of standing, seated, and inverted poses with an emphasis on alleviating muscle soreness. This full-bodied immersion will leave you feeling open yet integrated and invigorated.

CHAKRA YOGA (LEVEL 1/2)

Breath, sound, and movement are explored to align and move your chakra energy into balance while highlighting areas of focus and growth.

CORE FIRE YOGA

Enjoy powering up your center with creative movements so that you can feel the heat energizing you! We focus on postures that strengthen the core stabilizers of the body. Will also practice “Breath of Fire” which helps to support the core muscles, digestion and metabolism. Come and get your fire started!

GROUNDED BALANCE YOGA

This practice is focused on promoting joint mobility through specific simple postures held for a longer duration of time. This not only helps us to get to the deeper tissues of the body—it also helps one to develop a different perspective of observing body sensation with more curiosity and compassion. The postures powerfully affect the vagus nerve creating an increased flow of calm and peaceful energy.

HATHA FLOW YOGA

Experience the power of breath and continuous movement in this series designed to warm your body, unwind your mind, and reinvigorate your practice. Strong standing poses as well as deep opening poses complete this balanced experience of yoga.

MINDFUL ALIGNMENT YOGA (2)

Everyone has a unique posture, habit, and body type. At the start of this class, we will take an assessment of the areas you would like to work on. It could be balance, posture, or even an emotional release. This class aligns with your needs in mind.

NECK, SHOULDER & HIP YOGA (1/2)

We hold so much tension and stress in our neck, shoulders, and hips. This class focuses on releasing the tension with a variety of yoga poses, using yoga blocks, straps & bolsters. You will feel the restorative benefits after this class!

RELEASE & LET GO

A beautiful collaboration of restorative yoga and energy healing. Many bolsters are offered to comfort you as you hold space and open throughout your practice. Releasing all that does not serve you & receiving all that is needed to support you for cleansing, clearing and healing.

RESTORATIVE YOGA

Relax deeply in seated and reclining poses that are gently supported and held quietly. This gravitational release improves circulation and energy, relieves soreness and tight muscles and improves breath flow allowing the mind to settle easily into a meditative experience.

SUN SALUTATIONS FLOW

Greet the morning with a continuous dance-like sequence of twelve sun salutation poses interwoven with standing poses and joined together with breath and mental focus. This dynamic series strengthens as it lengthens while improving your cardiovascular health. Best suited for those with healthy wrists, elbows, & shoulders.

STRENGTH AND FLEXIBILITY YOGA

Yoga is known for its ability to yoke solar and lunar energies such as strength with openness.This session does just that with a well-balanced practice consisting of poses that create strength, flexibility, and balance.

WARRIOR FLOW

Warrior poses cultivate a strong and steady foundation for yoga and for life.Build determination for inner and outer transformation with this heroic sequence of standing poses inspired by the mythic warrior Virabhadra. This sequence is completed with deep floor poses.

YOGA NIDRA (SLEEP YOGA)

Calm your nervous system and your mind through breath and gentle poses so that a state of deep rest becomes a familiar experience that may be called upon when needed for sound sleep. Recline in two easily accessible and comfortable positions while being guided into a rhythmic
breathing pattern accompanied by imagery designed for relaxation.

YOGA STRETCH (SUNDAY CLASS)

Welcome home to your body and the Golden Door!This class offers a way to undo the stressors of travel and to get you started on your Golden Door journey. Emphasis is placed on lengthening, opening and releasing poses. All levels welcome.

YOUR BACK BENDS!

Yes, your back moves in 6 different directions. We will focus on bending the spine back to help free the chest, increase your breath, and to create more openness in the front of the hips to help counter the effects of sitting. Modifications offered for varied levels of back-bending ability. Leave this class feeling more open-hearted and confident.

ZEN YOGA

Ease into your body in this meditative class with postures that assist in balancing and nourishing your energy. Experience a sense of both lightness and grounding in each pose and emerge feeling integrated in mind, body, and spirit.

INTRO TO PILATES REFORMER

This is an introduction to the Pilates Reformer for those with little to no experience.

PILATES JUMP BOARD*

Intermediate class integrates Pilates core, strength, stability, and flexibility work coupled with intervals of plyometric on the reformer with jump board. Rebounding is great for lymphatic fluid circulation, which bolsters immune system. Build bone density with every bounce. *Must have Pilates reformer experience for safety reasons.

PILATES MAT

Working on the floor mat helps improve core strength, flexibility, alignment, and body awareness through stability exercises in a variety of positions.

PILATES REFORMER*

This class begins with a deep muscular warmup and mind/ body awareness. From the mat we transition to the reformer for an intermediate level full body classical Pilates practicum from the Joseph Pilates repertoire. *Must have Pilates reformer experience for safety reasons.

PILATES BODY

A combination of resistance bands, the Magic Circle, small balls and mat are used to enhance correct alignment and proper balance of muscles.

CORE CLASSES

Abdominal workouts including Abs & Arms, BOSU® Core, Hard Core Abs, Back to Abs, and Fab Abs that challenge the core muscles in all directions, incorporating various positions to improve strength, posture, and balance.

LOWER BODY BLAST

A 30-minute series of exercises designed to shape and tone your lower body.

STRETCH & ROLL

Finish the day with myofascial release using the foam roller and stretches to assist with muscle recovery.

STRONG ARMS

Strengthen the muscles in your arms, using hand weights, elastic resistance and or your own body weight.

7 MINUTE WORKOUT

Yes, 7 minutes! In this high intensity interval training class you will learn body weight strength and cardio exercises to keep you fit in a matter of minutes. This is great for those on the go or with limited equipment for at-home workouts.

DANCE

Select from: Cardio Dance, Groove, Hip-Hop, or Zumba.

KICKBOXING with LT

Lawrence Taylor (“LT”) spent four years in the Marines followed by three years in the Army National Guard. This experience gave him the discipline and dedication needed to train clients as well as himself. For the past ten years he has been working as a Certified Personal Trainer & Kickboxing Instructor. He studies mixed martial arts and professional boxing to add variety to his workouts and looks forward to teaching you the basics of boxing along with a few self-defense moves.

BALANCE IMPROVEMENT AND FALL PREVENTION / FALLPROOF H2O with Diane Allan

Improve your balance, strength, gait, and mobility with Fallproof program. This multi-sensory approach is geared to each individual’s fitness level and medical considerations. This session may also be taken into a warm pool for the benefit of those with joint and back issues.

Diane Allan, our Fitness Training Coordinator, holds a Master’s Degree in Physical Education from Vanderbilt University and certifications with the American College of Sports Medicine and Aquatic Exercise Association. She is a certified Fallproof™ Balance and Mobility Specialist and Fallproof H2O instructor.

SWIMMING with Ellen Walsh

Learn proper breathing technique, overcome fear of water, increase stroke efficiency, practice advanced strokes, prepare for a triathlon, or individualize your swimming style—in a comfortable nurturing environment. Swimming increases flexibility, coordination, core and-all strength and fitness. It is low-impact and easy on the joints. It is never too late to learn.

Ellen Walsh is a certified swim instructor with over 40 years of experience teaching all levels of swimming and ages. She was a competitive swimmer for over 10 years and has spent the last 20 years teaching adults to swim and improve their strokes.

PILATES REFORMER with available staff

Achieve the lean, graceful look of a dancer with physical movement designed to stretch, strengthen, and balance the body. Session may include use of Universal Reformer, Classic Cadillac, Stott Rehab Reformer and the Wunda Chair.

YOGA with available staff

Fine-tune your yoga practice with the guidance of an experienced practitioner or begin your Yoga practice and learn how to safely embark on the transformative path of Yoga. Private session is invaluable for learning correct alignment and mastering challenging poses.