Programs
You Can Do It!
Team Survivor Northwest offers activities for women in all stages of cancer treatment and recovery. Programs are no cost to our members and appropriate for women at all levels of fitness. We can help you choose a program that suits your interests and needs. For more information, contact us at operations@teamsurvivornw.org or (206)732-8350.
Become a Member
Becoming a member is free and a required first step to taking part in our programs.
Online Classes and Programs
During the COVID-19 pandemic, the TSNW Board of Directors and staff are working to make decisions that will best protect all of our members, many of whom are immunocompromised. Fitness classes are currently offered virtually via Zoom. A limited number of outdoor programs are available to fully-vaccinated individuals.
To learn more or sign up for a class, click on the name of the class below:
- Monday 10:00am AW/HW fitness with Toshiko (low intensity)
- Mondays 6:30pm Active Women / Healthy Women fitness class with Kim (high intensity)
- Tuesdays 10:00am AW/HW fitness with Toshiko (low intensity)
- Wednesdays 6:30pm Fitness Fusion with Kristine (moderate to high intensity)
- Thursdays 9:30am Stretch, Flex & Flow with Denise (low to moderate intensity)
- Thursdays 12:00pm Pilates with Janet (moderate intensity)
- Thursdays 5:30pm Moderate-Intensity Yoga with Katherine (low to moderate intensity)
- Fridays 8:30am Zumba with Sellyna (high intensity)
- Saturdays 10:00am AW/HW fitness with Toshiko* (low intensity)
- Saturdays 11:30am Gentle Yoga with Ann (very low intensity)
After you register, you will receive a link and password and instructions for joining the Zoom session.
If you cannot attend an online session, Nicole Gill, a Team Survivor member and instructor at the 2020 Fitness Retreat, has created a YouTube channel with some great free workouts for people during this time of social distancing. If you want to check them out, go to her channel here: https://www.youtube.com/channel/UC3RLeFfbua-_hYbCoyA-I8g. And be sure to hit “subscribe,” as she will regularly add new workouts.
Intensity Meter
All of the activities on our Programs page are tagged with a meter to let you know how much effort may be involved. Be sure to check with your doctor that you are undertaking the right level of activity for your current health level.
LOW
Gentle exercise may involve light stretching and activity that won’t raise your heart rate above 100 bpm.
MODERATE
Moderate exercise may get your heart pumping, but will generally allow you to carry on a normal conversation
HIGH
High intensity activity may require endurance and is intense enough that normal conversation is not possible.
Programs
Fitness Classes
Women of all fitness levels are encouraged to join these certified-instructor-led classes designed especially for cancer survivors.
Hiking
Hiking is the perfect seasonal exercise for cancer survivors combining fresh air, vigorous physical activity and comaraderie.
Dragon Boating
If you are looking for a team activity that allows you to get away from it all without leaving the city, get a total body workout, and enjoy the company of a great group, dragon boating may be for you!
Walking programs
Triathlon Training
This fun and empowering program meets seasonally and trains women to swim 0.5 miles, cycle 12.4 miles, run or walk 3.1 miles, and make efficient transitions.