Happy summer! As the season creeps up on us in Tucson, Kenny and I are taking our first real vacation since being at the Ranch, heading all the way to Cyprus for one of my closest friend’s wedding. Yes, Cyprus!
In my continuing quest to get back into shape and after the realization that Cyprus meant “beach” which means bathing suit(!), I booked a Metabolic Exercise Assessment to make sure my cardiovascular workouts were as efficient as possible. As silly as I looked during the assessment, the results really helped me maximize the results of my time in the gym. At our follow-up meeting, Mike, an exercise physiologist, went over my results with me, explaining how aerobic fitness level is really the ability to consume oxygen (VO2 Max) and what I can do to improve in that area. It’s really much more complicated than that, but Mike did such a thorough step-by-step analysis with me that I really understood the logic behind his recommendations. He even put together a 12-week cardio plan for me based on my personalized heart rate zones, which I have been following for weeks now and LOVE because I don’t have to think about what to do each day in the gym; I just bring my cheat sheet with me and do what it says.
With my regular routine at the gym, I’m feeling stronger and healthier by the day. I’m going to try my hardest to keep the workouts going while in the Mediterranean. I promise to post some photos from a real Big Fat Greek Wedding when we return. OPA!
Wednesday, July 1, 2009
Friday, June 5, 2009
Dexa Body Scan
As I continue to explore the Ranch I have been able to experience more and more of the unique offerings that define Canyon Ranch as not only a spa to pamper yourself, but a cutting edge preventive medical facility.
When Nicole and I first joined Canyon Ranch, I wanted to know my body-fat percentage so I could then assess if my exercise and healthy eating was paying off. Of course, understanding your body-fat percentage is easier said than done. Apparently there are about 10 different ways to measure this body characteristic and none of them are as easy as stepping on a scale in your bathroom. You can hold onto a machine with your hands and it will give you an estimate, some places dunk you in water to see how much volume is displaced, there are calipers, and then there is the granddaddy of them all, the DEXA body scan. Eight months ago I opted for the quick, down and dirty estimate by the calipers, which should give you an estimate within 3% plus or minus of your true body fat percentage. From that reading and your weight, a personal trainer can then calculate your lean body weight (muscle and bone) and the amount of weight attributed to fat.
The DEXA body scan however, is supposed to be accurate to less than a 1% of your actual body fat percentage. Even better, the machine actually measures your bone density so you can see if you are above or below average for your peers or are at risk for osteoporosis. Now, before you start asking me what type of snake oil I sell, let me tell you a little bit more about the equipment. The DEXA machine is an industrial grade medical scanner built and manufactured by GE. The device measures your body composition, by scanning you with the equivalent of a low (emphasis on the low) powered x-ray. How low, you may ask? Dr. Param Dedhia, the newest addition to our elite medical staff, who came to us from Johns Hopkins Hospital, said it is less than a guest would receive in an airplane traveling from New York to Tucson for a visit to the Ranch. I’m fine with that, but I didn’t know I was subjected to any radiation while traveling in an airplane.
Anyway, for my troubles of lying down on a table for 5 minutes, I was provided with a great report on my body fat, lean muscle mass and bone content. The report actually shows you a scan of your skeleton! Although I absolutely refuse to share my results with the World Wide Web I will tell you I have lost a grand total of 16 pounds since I joined the Ranch 8 months ago (and that wasn’t even my goal!). The best part, though, is I have hard numbers that I can refer to when I do the scan again in 6 months, then a year, and a year after that to see whether I’ve gained more muscle or bone density and lost fat. Unlike the caliper numbers which unfortunately differ based on the person administering the test, these numbers don’t lie.
Live healthy!
Ken Morris
When Nicole and I first joined Canyon Ranch, I wanted to know my body-fat percentage so I could then assess if my exercise and healthy eating was paying off. Of course, understanding your body-fat percentage is easier said than done. Apparently there are about 10 different ways to measure this body characteristic and none of them are as easy as stepping on a scale in your bathroom. You can hold onto a machine with your hands and it will give you an estimate, some places dunk you in water to see how much volume is displaced, there are calipers, and then there is the granddaddy of them all, the DEXA body scan. Eight months ago I opted for the quick, down and dirty estimate by the calipers, which should give you an estimate within 3% plus or minus of your true body fat percentage. From that reading and your weight, a personal trainer can then calculate your lean body weight (muscle and bone) and the amount of weight attributed to fat.
The DEXA body scan however, is supposed to be accurate to less than a 1% of your actual body fat percentage. Even better, the machine actually measures your bone density so you can see if you are above or below average for your peers or are at risk for osteoporosis. Now, before you start asking me what type of snake oil I sell, let me tell you a little bit more about the equipment. The DEXA machine is an industrial grade medical scanner built and manufactured by GE. The device measures your body composition, by scanning you with the equivalent of a low (emphasis on the low) powered x-ray. How low, you may ask? Dr. Param Dedhia, the newest addition to our elite medical staff, who came to us from Johns Hopkins Hospital, said it is less than a guest would receive in an airplane traveling from New York to Tucson for a visit to the Ranch. I’m fine with that, but I didn’t know I was subjected to any radiation while traveling in an airplane.
Anyway, for my troubles of lying down on a table for 5 minutes, I was provided with a great report on my body fat, lean muscle mass and bone content. The report actually shows you a scan of your skeleton! Although I absolutely refuse to share my results with the World Wide Web I will tell you I have lost a grand total of 16 pounds since I joined the Ranch 8 months ago (and that wasn’t even my goal!). The best part, though, is I have hard numbers that I can refer to when I do the scan again in 6 months, then a year, and a year after that to see whether I’ve gained more muscle or bone density and lost fat. Unlike the caliper numbers which unfortunately differ based on the person administering the test, these numbers don’t lie.
Live healthy!
Ken Morris
Friday, May 29, 2009
Nicole and Ken's Bio's
About Nicole
Nicole grew up at the Ranch – literally. Born just a few weeks before Canyon Ranch first opened its doors, she spent a lot of time on property with her grandparents, Enid and Mel. After graduating from Arizona State University with a degree in Economics, Nicole ventured to Los Angeles to attend law school
at UCLA. While living and working as an attorney in LA, she met her husband, Ken Morris, who also grew up in Tucson. Nicole and Ken returned to Tucson in 2008 to officially join the Canyon Ranch family.
About Ken
Ken was raised in Tucson and coincidentally worked at the Ranch in high school as a Men’s Locker Room Attendant. Ken graduated from the University of Arizona with a Bachelor of Science in Business Administration and a dual major in Finance and Accounting. After college, Ken worked for Deloitte and Touche as a Public Accountant, on Wall Street in Commercial Mortgage Backed Securities and as a Financial Advisor at Merrill Lynch. Ken is currently a Certified Financial Planner and is looking forward to working with his wife Nicole in the Zuckerman family business.
To Your Good Health!
Ken and Nicole
Nicole grew up at the Ranch – literally. Born just a few weeks before Canyon Ranch first opened its doors, she spent a lot of time on property with her grandparents, Enid and Mel. After graduating from Arizona State University with a degree in Economics, Nicole ventured to Los Angeles to attend law school
at UCLA. While living and working as an attorney in LA, she met her husband, Ken Morris, who also grew up in Tucson. Nicole and Ken returned to Tucson in 2008 to officially join the Canyon Ranch family.About Ken
Ken was raised in Tucson and coincidentally worked at the Ranch in high school as a Men’s Locker Room Attendant. Ken graduated from the University of Arizona with a Bachelor of Science in Business Administration and a dual major in Finance and Accounting. After college, Ken worked for Deloitte and Touche as a Public Accountant, on Wall Street in Commercial Mortgage Backed Securities and as a Financial Advisor at Merrill Lynch. Ken is currently a Certified Financial Planner and is looking forward to working with his wife Nicole in the Zuckerman family business.
To Your Good Health!
Ken and Nicole
Monday, April 13, 2009
Walking the Walk
A few weeks have passed since my last blog entry, and I’m proud to say that I have been exercising and sticking with it! I joined a cool website called www.stickk.com (recommended to me by our VP of Human Resources Sandra Foyil). It lets you pick a goal – any goal – and helps you stick with it. I named Kenny as my “Referee” and my best friend Deepa as a “Supporter.” While I know it’s really my commitment to my health that gets me in the gym after work, the website is kind of a fun way to keep me honest and on track. Check it out and let me know what you think!
Since I’ve been spending more time in the Canyon Ranch gym, I’ve noticed some familiar faces. Nancy McDonald, a corporate accountant for the Ranch, must be in that gym 7 days a week because I see her no matter when I’m there! She’s usually on the Precor when I arrive and lifting weights when I leave. It’s incredibly motivating to see someone work so hard! And one of our IT gurus, Mike Gravanda, is a staple in the weight room. It’s a little embarrassing when I’m struggling with my 5-lb lateral shoulder raises – but I keep going!
I know there are so many other Ranch employees who are in the gym at times I’m not – particularly early mornings, when I can’t drag myself out of bed, and lunch time when a tuna melt appeals to me much more than sweat! I commend everyone at the Ranch who is walking the walk and committed to living a healthy lifestyle!
To Your Good Health!
Nicole Zuckerman
Since I’ve been spending more time in the Canyon Ranch gym, I’ve noticed some familiar faces. Nancy McDonald, a corporate accountant for the Ranch, must be in that gym 7 days a week because I see her no matter when I’m there! She’s usually on the Precor when I arrive and lifting weights when I leave. It’s incredibly motivating to see someone work so hard! And one of our IT gurus, Mike Gravanda, is a staple in the weight room. It’s a little embarrassing when I’m struggling with my 5-lb lateral shoulder raises – but I keep going!
I know there are so many other Ranch employees who are in the gym at times I’m not – particularly early mornings, when I can’t drag myself out of bed, and lunch time when a tuna melt appeals to me much more than sweat! I commend everyone at the Ranch who is walking the walk and committed to living a healthy lifestyle!
To Your Good Health!
Nicole Zuckerman
Tuesday, March 3, 2009
Wildlife at the Ranch
Lions and Tigers and Bears, Oh My! Well, at Canyon Ranch it is more like Bobcats, and Javelina, and Deer, Oh My! Since last August when Nicole and I moved back to Tucson from Los Angeles, we have been re-introduced to one of the best facets of the desert, the native wildlife. As Canyon Ranch is right next to a National Forest and wide swaths of desert, you’re almost certain to run into some of the more mundane desert creatures as well as some of the more interesting desert inhabitants.
So far, some of the more interesting animals we have seen on property:
Javelina: Also known as peccaries, they look like a hairy pig with a bristly coat. You’ll also know if they’re near because they tend to smell like skunk. These guys love coming through the Ranch right around dusk to chomp on the acorns and other seeds on the ground. Last time I saw them, the herd consisted of about 8 adults and 3 babies.
Mule Deer: If you’re a frequent reader of this blog, you’ll remember that the first time I ran the two-mile loop, I was startled by two mule deer about 15 feet from the trail. Since then, I have seen what I think to be those same two deer another one about five more times. Usually they’re munching on a well-manicured bush or tree as they make their rounds along the game trails throughout the Ranch and surrounding hills.
Bobcat: Although Nicole was the witness of this desert animal, due to the nature of this blog entry she gave me license to tell you about it. We live very close to the Ranch (also the location of some of our mule deer sightings) and one day Nicole let our Siamese cat, Peri, out to explore our yard. On that particular day, Peri decided to make friends with a bobcat who happened to be wandering by. Bobcats are the same as “wildcats” and usually weigh about 35 pounds. Much to Nicole’s horror, as bobcats tend not to turn down a meal of tasty Siamese cat, Nicole noticed a much bigger “cat” walk across our wall with Peri following close behind. Luckily, it seems the bobcat was full for the day and left our poor defenseless Peri alone.
Although bobcat sightings are rare anywhere in Tucson, there was one that had cubs on the second floor patio of Mel and Enid’s house on the Ranch.
Coyotes: The desert also has a thriving population of coyotes. They tend to stay away from humans and guests alike but occasionally they’ll remind you of their presence at night when they break into howls.
The list goes on and on of roadrunners, quail, cardinals, raccoons, great-horned owls, lizards and the like, but I think you get the idea. When you’re here at the Ranch, keep your eyes open and you’ll at least get a glimpse of the Sonoran wildlife, and possibly a rare treat!
So far, some of the more interesting animals we have seen on property:
Javelina: Also known as peccaries, they look like a hairy pig with a bristly coat. You’ll also know if they’re near because they tend to smell like skunk. These guys love coming through the Ranch right around dusk to chomp on the acorns and other seeds on the ground. Last time I saw them, the herd consisted of about 8 adults and 3 babies.
Mule Deer: If you’re a frequent reader of this blog, you’ll remember that the first time I ran the two-mile loop, I was startled by two mule deer about 15 feet from the trail. Since then, I have seen what I think to be those same two deer another one about five more times. Usually they’re munching on a well-manicured bush or tree as they make their rounds along the game trails throughout the Ranch and surrounding hills.
Bobcat: Although Nicole was the witness of this desert animal, due to the nature of this blog entry she gave me license to tell you about it. We live very close to the Ranch (also the location of some of our mule deer sightings) and one day Nicole let our Siamese cat, Peri, out to explore our yard. On that particular day, Peri decided to make friends with a bobcat who happened to be wandering by. Bobcats are the same as “wildcats” and usually weigh about 35 pounds. Much to Nicole’s horror, as bobcats tend not to turn down a meal of tasty Siamese cat, Nicole noticed a much bigger “cat” walk across our wall with Peri following close behind. Luckily, it seems the bobcat was full for the day and left our poor defenseless Peri alone.
Although bobcat sightings are rare anywhere in Tucson, there was one that had cubs on the second floor patio of Mel and Enid’s house on the Ranch.
Coyotes: The desert also has a thriving population of coyotes. They tend to stay away from humans and guests alike but occasionally they’ll remind you of their presence at night when they break into howls.
The list goes on and on of roadrunners, quail, cardinals, raccoons, great-horned owls, lizards and the like, but I think you get the idea. When you’re here at the Ranch, keep your eyes open and you’ll at least get a glimpse of the Sonoran wildlife, and possibly a rare treat!
Live healthy!
Ken Morris
Raising the Bar
One of the most helpful take-away points Kenny and I came home with after our week in the Life Enhancement Program was a simple one: most of us know what we need to do to live a healthier lifestyle, but oftentimes we don’t follow through.
I think I’ve lived a pretty healthy lifestyle, overall. I take my vitamins and use sunscreen daily, try to stay active and eat lots of fruits, vegetables, whole grains and lean proteins.
But my “healthy history” has had its peaks and valleys. Not surprisingly, I was incredibly motivated to eat right and work out almost daily the months before my wedding. My hard work and discipline paid off – I felt absolutely fabulous, inside and out, on my wedding day.
Moving back to
I must admit, the weeks I spent holed up at home studying should not win an award for “Healthy Living.” I only went to the gym a few times and often ended up reaching for any snack that was available in my somewhat stark pantry. I didn’t want to spare the hour it would take to change into my workout clothes, hop on the treadmill, and get my heart rate up.
When I was studying for the California Bar a few years ago it seemed easy to take a break and jump on my elliptical trainer. What had changed? Back then, I hadn’t started my job yet, I was unmarried, all my friends were studying for the bar too, and I didn’t have a house, a pool and a yard to take care of. I didn’t have excuses!
So, feeling guilty the Saturday before the Arizona Bar, I dragged myself to the Ranch for the Stride and Strength class at the encouragement (actually, insistence) of a friend who happened to be enjoying a Spa Day that day. I was huffing and puffing on the 10 percent treadmill incline. And besides facing how out of shape I had become over the past few “excuse” months, I realized how much better I felt after just 45 minutes in the class!
I’ve just finished the two-day Bar exam, and I’ve promised myself, no more excuses! I have scheduled personal training sessions twice a week – for me, it’s a really effective way to stay motivated and accountable to my workout plan – and plan to do cardio on my own. I know this is what I need to do, and it’s just a matter of sticking with it. It’s time to raise the bar.
To Your Good Health!
Nicole Zuckerman
Thursday, February 12, 2009
Canyon Ranch Miami Beach
Over the 24 months of our internship program, Nicole and I will have the privilege of visiting all the Canyon Ranch properties. As luck would have it, we joined just a few months before the opening of the first Canyon Ranch Living property in Miami Beach, Florida and let me tell you, it is amazing!
When Nicole and I first arrived in Miami, we were delighted by the beauty of Florida and could easily see the draw it held for winter-weary visitors. We were greeted by gorgeous water, a nice warm breeze and a Latin flare and culture that was completely different from that of Southern Arizona. Of course, this first impression was dwarfed by our introduction to the historic Carillon Hotel and the white and blue towers that were soon to be the latest offering from Canyon Ranch.
Our first morning, we were introduced to all the hardworking Canyon Ranch Miami Beach staff who were tirelessly putting the finishing touches on the operations, programming, and even construction details before the soft opening a few weeks away. Despite the stress and the endless task list, the team made it a point to come together every morning and spend 15 minutes as a group either meditating or practicing tai chi or some other form of mindfulness to start the day out right. Although this practice in itself is a great way to start a day, it didn’t hurt that you could see a never-ending green/blue ocean, hear the waves crash against the shore (as the entire property is only a stone’s throw away from the water), and feel the wind gently cleanse your soul before the day began.
After meditation, Nicole and I received our first tour of Canyon 
Ranch Miami Beach and for the first time I was truly sad to be an employee because all I wanted to do was stay there as a guest. The fitness area had the latest equipment from strength training machines that recorded your reps, sets, and weight used (to compare and record electronically your customized plan created by an exercise physiologist) to Expresso Bikes that allow you to race other people in different cities through a computer game that is displayed on a flat panel screen on your bike. If that doesn’t entice you to get into the gym, then maybe the unobstructed view of the Atlantic Ocean and Beach just might, where I often saw on windy days, Kiteboarders putting the ocean breeze to good use.
Then there’s the spa. I was like a kid in a candy store when I saw how many different offerings the spa provided. There was an herbal laconium, a Finnish sauna, crystal steam room, igloo room, hydrospas, experiential rains (think of a shower with different settings from monsoon to rain forest and accompanying light and sound effects), and heated lounges. The intent of these offerings is not only to pamper the guest, but to deliver the Aquavana experience. Aquavana is a process of enveloping your body in alternating treatments of hot and cold treatments, which has been shown to relax your muscles, enrich your blood with oxygen, and rid your body of toxins.
There’s so much more to talk about including the unbelievable cuisine offered in the Canyon Ranch Grill, leading edge technology for preventive medicine in our health and healing department, the seemingly hundreds of massages available, rock climbing, and everything else Canyon Ranch is known for, but I’ve simply run out of space.
All I can say is you’ll have to try it out for yourself to truly understand what I’m talking about and trust me, the trip will be worth it
Live healthy!
Ken Morris
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