Ready for the 2021 Fitness Retreat? The TSNW Fitness Retreat will be held on February 27-28, 2021. Due to the unpredictability of the pandemic, we are postponing our registration until November. We all value gathering together and building on community, so we will hold the event at IslandWood if it is safe. If COVID-19 is still a risk, we will hold the event virtually, on the same days, which will allow more to participate. At the time of registration, we want you to have a better idea of which option you are registering for.
A big thank you to Swedish Cancer Institute for being our Fitness Retreat Main Sponsor!
While you wait for 2021 registration to begin, check out the 2020 Fitness Retreat program (below) to get an idea of what to expect.
Get ready for the highly anticipated annual Team Survivor Northwest Fitness Retreat that will take place February 8-9, 2020 at IslandWood on Bainbridge Island. This is an opportunity to learn from experts in cancer care, take some fitness classes (offered at all levels of intensity), recharge and most importantly bond with other women who get it! Note: Registration is now full. If you were not able to register this year, we hope you can join us next year!
Preparing for Your Stay
Click on the category to read more details.
What to pack
In addition to your usual overnight items, please make sure you have the following:
- Water bottle
- Exercise clothes and shoes
- Change of warm clothes for the evening
- Yoga mat (to be used in variety of classes beside yoga)
- Small hand towel (for cardio classes)
- Layers for warmth (if you ordered a TSNW sweatshirt, that will be provided to you at check-in)
- Optional: a favorite game to play with smaller groups on Saturday evening
- Optional: cash or card if you would like to purchase wine ($11) or beer ($8) on Saturday evening
- Islandwood highly recommends that you keep your packing to one small overnight bag. You will be required to carry your bag to your rooms so please do not weigh yourself down with too much stuff.
- All bedding and bath towels will be provided by Islandwood.
- Due to the sensitivities of those who have gone through chemo treatment, Team Survivor has a policy that prohibits scented products in order to provide a comfortable, scent-free environment for all members. The use of scented products will NOT be allowed during the retreat at any time.
- DO NOT bring food or alcohol, which Islandwood does NOT allow. Islandwood is providing us with plenty of food (full meals and snacks) and a cash bar on Saturday evening.
When to arrive & Driving Directions to Islandwood
The address for IslandWood is 4450 Blakely Avenue NE, Bainbridge Island, WA 98110. Check-in for the event is from 9:45-10:45 on Saturday morning. Please plan accordingly and do not arrive before 9:45 unless you are a volunteer.
Plan for your ferry ride from Seattle to Bainbridge. Click here to see the ferry schedule. We recommend catching the 8:55 or 9:35 ferry to Bainbridge Island. You must come by car as Uber/Lift is not an option there and the buses do not run on Saturday. If you did not receive the carpool list, but would like to, please email firstname.lastname@example.org.
Take the Washington State Ferry to Bainbridge Island from the Coleman Dock at: 801 Alaskan Way Pier 52 Seattle, WA 98104
From the Bainbridge Ferry Terminal:
- Drive up the hill from the ferry to the second stoplight, turn left onto Winslow Way.
- At the next 4-way stop, turn right onto Madison Avenue and continue to the next 4-way stop at Wyatt Way.
- Turn left onto Wyatt Way.
- Continue on Wyatt, rounding the back of Eagle Harbor (water will be to your left).
- The road will fork; take the right fork up the hill, following the signs to Port Blakely. You are now on Blakely Avenue.
- Continue straight on Blakely Avenue. In approximately 1 mile you’ll see Blakely Elementary School on your left.
- IslandWood is at the first driveway on your left after Blakely Elementary School. Turn left into IslandWood driveway. The street address is 4450 Blakely Avenue NE.
- Continue on the wooded driveway up the hill. Bear left to the parking area. Follow pathway and signs to the Welcome Center.
Check-in / Check-out Processes
It takes approximately 10 minutes to get from the ferry terminal to IslandWood. You can arrive at IslandWood anytime between 9:45am-10:45am. Both the 8:55 and 9:35 ferries should allow you to arrive during this window. If you arrive too early, just stop for coffee in the cute town of Bainbridge Island before you come to IslandWood.
When you arrive at IslandWood, follow signs to Arrivals Shelter (to the right). Unload your bags into a cart and then park your car (to the left). Pick up your cart and follow signs to the Welcome Center, where you will check-in. Room keys will be handed out at the Welcome Center upon arrival (please hold on to these as Islandwood will charge for lost keys!). We will give you some items, including your TSNW sweatshirts (if you ordered them) and then you will be able to leave your bags in your rooms and return for our 11:00am start in the Great Room.
Room check-out is Sunday, Feb. 9, at 9:30 am. Bring your keys (very important!) and your bags to the Welcome Center.
If you would like to leave a phone number for your family to contact you in case of emergency, the number at Islandwood is 206-855-4300.
If you have any difficulties during your stay, you can also call Jennefer (TSNW Executive Director) at 917-673-9712 or Beatriz (TSNW Office Manager) at 425-999-9015.
MAP of Islandwood
Note: If you need to take a break at any point, close to the main events, there is a Wellness Room in the Welcome Center, where you can lay down or just take a breath on your own for as long as you need.
We will have a very talented story teller / photographer at the retreat named Mary Gomez Camba (also teaching the Writing Workshop; see her bio below). The photographs she takes will help us to better represent the empowered women of TSNW so that we can attract more members and donors, both of which help us to serve our mission better by providing our programs to more women who have had a cancer diagnosis.
By attending the retreat, you are agreeing to allow Mary to take photos which may include you, which TSNW will have the rights to. Your name will never be affiliated with the photos unless we specifically ask for additional permission. If you do not wish to be included in the photos at all, please notify TSNW before hand at email@example.com. Thank you for helping us help others!
Fitness Retreat 2020 Schedule
Click on a speaker or break-out session to read more specifics about the class.
9:45-10:45 Check-in to rooms / Light Refreshments
11:00-11:15 Welcome: "25 Years. Celebrating the Power Within!"
11:15-12:15 Dr. Julie Gralow, "25 Years of Cancer Survivorship: How Research has Improved Outcomes and Quality of Life"
There are more than 15 million Americans with a history of cancer currently alive in the United States, representing 5% of the US population. This number is expected to increase to 20.5 million by 2024. The majority of cancer patients can look forward to a long life after diagnosis and treatment, but the physical and emotional impact of cancer and its treatments can lead to symptoms that can continue, or even develop, long after treatment is completed. Team Survivor Northwest was created in 1995 to help women improve their quality of life, both during and after cancer treatment, through exercise and healthy lifestyles. In 1996, the National Cancer Institute created the Office of Cancer Survivorship to promote research in this area, recognizing that little was then known about the long-term health and quality of life of cancer survivors, and what interventions might be effective in improving health and well-being. Since that time, significant advances have been made through cancer survivorship research, leading to a better understanding of the frequency and long-term impact of cancer treatments, the effect of physical activity and healthy lifestyles in improving quality of life and reducing cancer recurrences, and guidance in improving the overall health of cancer survivors.
12:15-12:45 Group Picture
2:00-3:00 Break-out Session 1
[Low Intensity] Maggie Brower, Rock Painting
Find your inner calm during this hour! You can create several rocks – one to keep and others to share with friends or to hide in your neighborhood. Your choice! I will provide rocks in a range of sizes and shapes, paint, brushes and paint pens. Samples and ideas will be on hand to guide those who need a little inspiration. If you have the perfect rock to paint, bring it along! We will also seal your masterpieces before you leave.
[Low Intensity] Coach Denise Geroux, Stretch, Flex & Flow
Learn and explore fun ways to improve flexibility, balance, shoulder/hip mobility, strengthening with resistance tubing exercises and finish class learning a stress relieving breathing & movement sequence inspired by Chi Gung. All levels welcome! Resistance tubing will be available to borrow.
[Moderate Intensity] Antonio Garcia, Salsa
In this class you will be introduced to the rhythm and basics of salsa on 1. Through solo moves and partner dancing, you will get a taste of the diversity of salsa.
[High Intensity] Nicole Gill, Total Body Conditioning
An interval-based class created to increase your strength and endurance, improve your cardiovascular fitness, and enhance your agility and speed. If squats, lunges, and push-ups are your jam, lets tap into your inner athlete as we move to upbeat, motivating music! This high-intensity class requires no equipment except a mat.
3:00-4:00 Dr. Aliea Herbert, "Exercise and Activity for Cancer Survivors: Who, What, When, Why and How to Interpret Recommendations and Incorporate Movement into Your Life for Optimal Recovery, Function and Vitality"
Dr. Herbert, a cancer rehabilitation physiatrist, will discuss the evidence behind exercise recommendations for cancer patients, as well as how these recommendations are practically implemented. She will highlight three recent publications focusing on this topic, including a revision to the exercise guidelines.
4:00-4:15 Socializing & Snack
4:15 – 5:15 Break-out Session 2
From Two-time Survivor to Patient Advocate. Recognizing the Hero in all of us! Terri Coutee, Founder of DiepCFoundation [Low Intensity]
Terri Coutee, a two-time breast cancer survivor and patient advocate will share her story from her double mastectomy and opening a nonprofit Foundation to educate women and men about their options for breast reconstruction after mastectomy, including implant-based reconstruction and using your own tissue. You will learn what resources are provided to empower you to make an informed decision about planning, surgery, finding a board-certified plastic surgeon, recovery from surgery, and returning to a strong, healthy life after breast reconstruction.
Superheroes Bootcamp Coach Denise Geroux [Moderate – High Intensity]
A moderate to high intensity aerobic workout where the goal is to keep moving while getting a full body strength and conditioning workout. All levels can participate and modify as needed.
Dance Church [High Intensity]
Dance Church® is an all-abilities movement class that offers a fun and inclusive approach to dancing. Designed for people of all shapes and sizes, backgrounds and identities, Dance Church is a communal space for people who want to move their bodies. The teacher leads this class in a series of movement cues, accompanied by a curated playlist of multi-genre pop music. The format is open but guided throughout. Dance Church® was created by Kate Wallich in 2010. Classes are hosted regularly in Los Angeles, Seattle, Portland and New York, and have popped up in cities worldwide. All levels, abilities, body types, identities and genders. No previous training is required, but open-mindedness is a prerequisite. Wear clothes you can sweat in. Most people go barefoot or wear socks. Get lost dancing and sweating (a lot) together—it’s the dance party you wish you had last night.
5:30 – 6:00 TSNW Superheroes 101
6:00 – 7:00 Dinner
7:00 – 8:00 Becky Olson, Humor, Happiness and Hope
People often ask me how is it that I survived breast cancer five times. The answer is with humor, happiness and hope. The greatest of these is hope. I will share my personal story and how these three things impacted my journey in a positive way.
8:00 – 9:00 S’mores / Games / Socializing / Relaxing
S’mores will be outside, so please wear extra layers. Games will be indoors in smaller groups (feel free to bring a favorite game!) Additionally, the IslandWood living facilities have large common rooms with beautiful fire places. It’s the perfect cozy spot for reading or doing a puzzle or just hanging out. Wear your comfy clothes, throw on your slippers, bring your knitting or a good book and relax at the end of the day in front of the fire!
7:00 – 7:30 Nicole Gill, Sunrise Stretch
For those who want to get up early and start the day off right. This is the perfect blend of Tai Chi and Yoga to leave you centered, energized, and ready to take on the day! Please bring a Yoga mat.
7:30 – 8:30 Breakfast
8:30 – 9:30 Ginger Hultin, "What You Eat Does Matter! Nutrition in Cancer Prevention, Treatment and Survivorship"
In this dynamic 1-hour presentation by Seattle registered dietitian nutritionist and oncology nutrition expert, Ginger Hultin, you will learn about current research on the role of nutrition in cancer prevention, treatment and survivorship. Ginger will explore why sometimes patients are given the advice “eat whatever you want; nutrition doesn’t matter” and how that’s not a correct statement. She will present evidence-based guidelines on how to use nutrition to your advantage starting NOW and you will take home specific information about foods and lifestyle changes that support the body through powerful anti-cancer properties.
9:30 – 10:00 Check-out
10:00 – 11:30 Break-out Session 3
Writing Workshop Mary Gomez Camba [Low Intensity]
“Stories are what inspire humans to move outside their comfort zone and accomplish great things.” Mary is a master photographer, business coach, and a youth visual storytelling mentor. She has given a TED talk on the magic of serendipity and how, ultimately, we have the power to write our stories by getting involved and taking action. In this workshop, Mary will share a sneak peek of her upcoming book describing her life-changing experiences and perhaps inspire us – as she was once inspired, to write our survival stories. She will teach basic techniques to help you get started on your own storytelling journey. We all have a story. What’s yours?
Flow Nicole Gill [Low-Moderate Intensity]
A beautiful fusion of Yoga, Tai Chi and Pilates created to enhance your strength, balance, and flexibility. Experience a series of stretches, moves, and poses set to music, which will leave you feeling centered and calm, and bring your body into a state of harmony and balance. Please bring a Yoga mat.
SMIT (Superhero Moderate Intensity Training) Kim Brasfield [Moderate-High Intensity]
This class is great and fun for all levels of superheros. At the start of class we will warm up with some cardio exercises to make sure that the superhero in you is ready to go. Then we will move into moderate intensity body weight exercises that will get your heart pumping. After breaking a sweat and having some laughs, we’ll cool down with some core work on the mat and some stretching that all superheros need. Please bring a mat and a bottle of water.
11:30 – 12:00 Dr. Brian Jacobs, "How to Have the Power to Change Healthcare and Save Women’s Lives: The Need for Increased Utilization of Ultrasound and MRI for Breast Cancer Detection"
Dr. Jacobs, Medical Director of Bellevue Medical Imaging, will report on his study demonstrating the importance of breast ultrasound screening in addition to mammography for the early detection of breast cancer in women with dense breasts.
12:00 – 1:00 Lunch
1:00 – 1:30 Break
1:30 – 3:30 Hiking with Islandwood Guides
Forest Hike (1 ½-2 hours) [Low Intensity]
Enjoy a hike through our beautiful forest among towering Douglas-fir, Western redcedar, and Hemlock. View the bog and ravine habitat from our treehouses as you learn about a forest habitat deeply connected to and shaped by the people of Bainbridge Island.
Canopy Tower Hike (1 ½-2 hours) [High Intensity]
Take a vigorous hike down to the ravine, cross the suspension bridge, and ascend our 120ft canopy tower to get a new perspective on your surroundings. This is one of our most active programs and great for groups that want to challenge themselves.
1:30 – 3:30 Departure
Ferries depart Bainbridge Island for Seattle at 1:20, 2:10, 3:00 & 3:55. Click here for the full schedule.
Click on the name of the speaker to read their bio.
Terri is a two-time breast cancer survivor. After a double mastectomy she had successful DIEP flap breast reconstruction. She continues her profession as a long-time educator and is the Founder and Director of the nonprofit (501c3), DiepCFoundation.org. She serves as a patient advocate for those in need of education, support, and resources for all options of breast reconstruction after mastectomy.
Dr. Julie Gralow
Dr. Julie Gralow is the Jill Bennett Endowed Professor of Breast Medical Oncology and Professor of Global Health at the University of Washington School of Medicine, a Member of the Clinical Research Division at the Fred Hutchinson Cancer Research Center, and Director of Breast Medical Oncology at the Seattle Cancer Care Alliance.
After receiving her Bachelor’s degree from Stanford University, Gralow graduated with an M.D. from the University of Southern California School of Medicine. She completed her residency in internal medicine at Brigham and Women’s Hospital at Harvard Medical School and a medical oncology fellowship at the University of Washington and Fred Hutchinson Cancer Research Center.
She is actively involved in breast cancer clinical care, education, and research, and has conducted local and national clinical trials related to breast cancer treatment, prevention, and survivorship. She is the Executive Officer for Breast and Lung Cancer for the national SWOG Cancer Research Network.
Exercise has long been a focus of Dr. Gralow’s mission. She co-authored the book, “Breast Fitness: An Optimal Exercise and Health Plan for Reducing Your Risk of Breast Cancer.” She believes that exercise helps women withstand the rigors of cancer treatment and improves their quality of life during and after treatment. She is co-founder and team physician for Team Survivor Northwest, an exercise and fitness program for woman cancer survivors and joins Team Survivor members climbing mountains, running, and being active. She is also founder of the Women’s Empowerment Cancer Advocacy Network (WE CAN), a group dedicated to empowering women cancer patient advocates in low- and middle-resource countries. She received the American Society of Clinical Oncology (ASCO) Humanitarian Award in 2018 for her work in empowering women cancer patients and survivors.
Dr. Aliea Herbert
Dr. Herbert is a cancer rehabilitation physiatrist, which means she believes in supporting cancer patients to live well, maintain or increase independence, and achieve personalized, patient-centered goals from work to social interactions to recreation. She sees patients across the continuum of their cancer journey: from shortly following diagnosis to beyond treatment and at all points in between, focusing on prevention of debility and increase in function. She received her MD/MPH from The George Washington University in Washington DC, followed by specialty training at University of Colorado and MD Anderson Cancer Center.
Ginger Hultin, MS, RD, CSO
Ginger Hultin is a nationally recognized Registered Dietitian. A nutrition and health writer, she owns Seattle-based concierge nutrition practice, Champagne Nutrition® LLC where she helps clients optimize their health and wellness with an integrative approach. She specializes in vegetarian and plant-based diets, ketogenic diets, integrative/holistic nutrition, oncology nutrition, supplements, alcohol and health, nutrition for physical activity and nutrigenomics. She is a graduate of the University of Washington and Bastyr University and is a board-certified specialist in oncology nutrition.
Ginger currently serves as adjunct clinical faculty at the Bastyr Center for Natural Health teaching master’s level nutrition students. She is a past President for the Chicago Academy of Nutrition and Dietetics and past chair of the Vegetarian Nutrition Dietetic Practice Group. She was awarded Recognized Young Dietitian of the Year in 2014-15.
Dr. Brian Jacobs
Dr. Jacobs founded Bellevue Medical Imaging in 2003. The clinic specializes in most radiology modalities including MRI, CT, X-Ray, DEXA, Mammography, Ultrasound and Biopsies. Dr. Jacobs studied at the University of Washington School of Medicine for his MD degree and the University of California Irvine for his radiology training. He had fellowships at both the University of Pittsburgh in MRI and the University of Uppsala, Sweden, in Mammography.
Becky Olson is an inspirational speaker, published author, radio show host and co-founder of Breast Friends. She is living proof that we can change lives with our words. Becky has been fighting breast cancer since 1996 and is now in her fifth battle, this time with stage four, metastatic disease. She has shared her messages on stages since 2003 and through her incredible skill in story-telling, Becky offers hope, inspiration, and laughter. Her powerful message, “Humor, Happiness and Hope,” is still changing lives. Becky believes we all survive something. It’s not the thing we survive that defines us. It’s how we survive it that tells our story. Her message of hope resonates with everyone.
Click on the name of the instructor to read their bio.
Maggie is a member of Team Survivor NW and just stepped in as co-captain of the Survivor SAKE dragon boat team. She has been involved with Team Survivor NW since 2003 as a volunteer, a board member and an athlete. First as a dragon boat paddler when a friend invited her to paddle and then as a triathlete and mountain climber (Mt Adams 2014, Mt St Helens 2015 & 2017). She works full time as a Director of Talent Acquisition in her professional life. When not working, she finds JOY and FUN in creating masterpieces for others to enjoy in the form of watercolor painting and rock painting.
Hello! My name is Kim Brasfield. I have been with Team Survivor Northwest for 14 years. I started with TSNW in 2006 as a Triathlon Coach. I coached and trained the best group of women for four years while helping them accomplish their dreams to do a triathlon. Then in 2015, I was asked to come back to TSNW and be an instructor for AWHW class in Issaquah. I have been with these marvelous and strong women for five years now. They are also the best group of women I have ever coached because of their resilience and determination to move past whatever life throws at them. I absolutely love them as my family.
Mary Gomez Camba
“Stories are what inspire humans to move outside their comfort zone and accomplish great things”. Driven by a zeal to merge her passions, visual storytelling and business strategy, Mary founded ‘The Think Visual Project’ to teach founders of small and micro businesses how to bring an idea to life in a more thoughtful and purpose-driven way.
While following her dreams, a serendipitous event persuaded her to redirect her efforts in a wholly unexpected direction. Mary will share a sneak peek of her upcoming book describing her life-changing experiences and perhaps inspire us – as she was once inspired, to write our survival stories.
Mary is a master photographer, business coach, and a youth visual storytelling mentor. She has given a TED talk on the magic of serendipity and how, ultimately, we have the power to write our stories by getting involved and taking action. Her talk, “You Decide What Happens Next” can be found on YouTube.
Antonio was born and raised in Madrid, Spain, where he started dancing at a very young age. His first contact with dancing was ballroom dance, then after a couple of years he fell in love with Latin dances and later Argentinian tango. Antonio studied dance with the best teachers in the city while spending most of his spare time on the dance floor. Antonio owned a drama and dance academy where he taught Latin dances and created bespoken choreographies for bridal dances. He left Madrid and after spending some time in London and Portland, he moved to Bainbridge Island where he leads salsa classes at Pegasus Coffee House. Antonio created the website gozalasalsa.com to give back to salsa promoting different aspects of this music and dance.
Coach Denise is a master personal trainer & owner of Full Spectrum Training Studio, martial arts school owner & instructor, massage therapist and Feldenkrais Practitioner ™ and is the TSNW Triathlon Training Head Coach! She brings a wealth of knowledge and skill to clients and students helping them develop greater fitness & self protection skills. Denise uses humor and precise cueing to help each student increase their self mastery by increasing body awareness and understanding optimal body mechanics. Denise teaches with heart and compassion for every student and client.
Nicole Gill has been a fitness instructor in the North end and Eastside for the past 11 years. Trained in a variety of formats from resistance training to senior fitness, Nicole strives to help people of all ages and abilities fall in love with movement. Nicole is blessed to be a mom to 2 fantastic teenagers, a wife to her husband of 21 years, a sister to 2 siblings (one of whom is experiencing cancer for the 3rd time), and a daughter to 2 amazing, supportive parents. A breast cancer survivor herself, Nicole finds strength and comfort in her faith, and is grateful to have the love and support of her family and friends. When she’s not exercising or spending time with her family, Nicole enjoys reading, painting, and snuggling on the couch with her dogs, Asher and Mia.