Retreat 2017 – Self Care: Because You Can’t Pour from an Empty Cup

Join Team Survivor Northwest for an afternoon of fitness, education and fun. This day is all about learning to care for you, how to keep those cups full day in and day out. We have three amazing speakers scheduled who will touch on topics such as holistic eating, starting over, and mindfulness as well as some great fitness classes taught by a few of our very own instructors. As we all know exercise is  the number one way to stave off cancer recurrence, and it’s what we do here at Team Survivor Northwest.





Cami Ostman is an author and writing coach, a self-empowerment advocate, and a marriage and family therapist. Click HERE for full bio.

Erica Raynor-Horn is a mindfulness-based psychotherapist specializing in integrating mindfulness in her work as a therapist, presenter, workshop leader and writer. Click HERE for full bio.

Michelle Goble  is an Integrative Health & Wellness Coach, combining cutting edge nutrition science with spirit-based life coaching skills. Click HERE for full bio.



Denise Geroux is a USAT Certified Triathlon Coach who has helped hundreds of novice & experienced athletes train and prepare for triathlons for over 10 years. Click HERE for full bio.

Toshiko Aramaki is a nationally certified Personal Trainer, Group Exercise Instructor and Certified Cancer Exercise Instructor. Click HERE for full bio.

Ann Ford is a former personal trainer, current certified group aerobics instructor (AFAA), Registered Yoga Teacher (200 Hours, Yoga Alliance), certified Phoenix Rising Yoga Therapist and Hakomi Practitioner. Click HERE for full bio.



8:30am – Meet & greet, name tags/Continental Breakfast.

9:00 – 9:15 – Welcome and announcements.

9:25 – 10:15 – Session 1. (Option of two low-energy classes)

  • STRETCH, FLEX & FLOW with Denise Geroux – explores your movement through dynamic stretching, balance & postural alignment, strength training with resistance tubing, core strengthening and some corrective exercise to help you improve your functional range of motion in your shoulders and hips! And you’ve gotta love the 70’s Lite Rock soundtrack! Low impact/ low intensity but still a good full body workout!
  • KEEP MOVING, KEEP YOUR BALANCE with Toshiko Aramaki – a gentle exercise class that includes low impact aerobics to boost your energy level. This class also includes Lymphedema prevention exercises, as well as exercises for better balance and stretching for better Range of Motion.

10:30 – 11:20 – Morning Speaker (All attendees) How to Catch a Second Wind: Taking A Stand For Yourself. Cami Ostman

11:30 – 12:20 – Session 2. Yoga (All attendees) Ann Ford

12:30 – 1:00 – Lunch.

1:00 – 1:40 – Afternoon Speaker (All attendees) Simple Steps to Rebuild and Rebalance Your Body. Michelle Goble

1:45 – 2:45 –  Session 3. (Option of two high-energy classes)

  • TOTAL BODY KNOCKOUT WORKOUT with Denise Geroux – a fast paced moderate to high intensity full body strength and high intensity interval training workout with lots of great core work and a rockin’ soundtrack! Learn some kickbutt striking, kicking, self defense applicable moves!
  • MOVING WITH LATIN MUSIC with Toshiko Aramaki – Enjoy this fun, aerobic dance and strength training class!! Latin music makes you want to move!  In this class, you will also learn how to strengthen your muscles using your own body weight so that you can easily workout at home.

3 – 3:45 – Mindfulness – Simple Practices to Boost Health, Healing and Happiness (All attendees) Erica Raynor-Horn

4 – 4:30 – Create Your Own Self Care Plan (All attendees) Erica Raynor-Horn

4:30 – 5:00 – Browse pop-up store



spring-street-center“Built in 1901, Spring Street Center is a turn- of –the-century home that was bought by the Lutheran Church in the 1930’s…Through 2000 – 2009, the building was refurbished using sustainable building practices. The newly named Spring Street Center is a community event center open to everyone at reasonable rates.”

PARKING – Please try to carpool. We have 30 spaces available for parking at Seattle Academy of Arts and Sciences, but this is offered on a first-come, first-serve basis. Street parking near the facility is also available, but may require moving your car throughout the day.

We will send more information to registered participants as we get closer to the event that will provide additional details on parking.





For walking or public transportation directions visit HERE.