Programs

Online Classes and Programs

During the COVID-19 pandemic, the TSNW Board of Directors and our office staff have been working together to make decisions that will best protect all of our members, many of whom are immunocompromised. All of our usual programs are temporarily suspended as we wait until it is safe to be in groups again. During the wait, we have shifted many of our classes and groups to online classes via the Zoom platform. We have also added new groups! For some sessions, space is limited to keep classes high-quality.

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 12:00pm Pilates with Janet* (moderate intensity)
Wednesdays 6:30pm Fitness Fusion with Kristine (moderate to high intensity)
Thursdays 1:00pm Stretch, Flex & Flow with Denise (low to moderate intensity)
Thursdays 5:30pm Moderate-Intensity Yoga with Katherine (low to moderate intensity)
Fridays 8:30am Zumba with Sellyna (high intensity)
Saturdays 9:00am Survivor SAKE Happy Hour (discussion group with the dragon boaters)
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. *Some classes have a temporary wait list.

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.

If you have specific questions, please call our office at 206-732-8350 or email executivedirector@teamsurvivornw.org. Have fun reconnecting with old friends and making new friends as you stay active at home!

You Can Do It!

Are you a walker, runner, biker, paddler, snowshoer, hiker, or general fitness enthusiast? 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 in all levels of fitness. Our Outreach Manager and Fitness Instructors can help you choose a program that suits your interests and needs. For more information, contact our Office Manager in the TSNW office 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.

Learn More

EFFORT 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.

meter pointing to the low end of the scale

GENTLE

Gentle exercise may involve light stretching and activity that won’t raise your heart rate above 100 bpm.

meter pointing to the middle of the scale

MODERATE

Moderate exercise may get your heart pumping, but will generally allow you to carry on a normal conversation

meter pointing to the high end of the scale

VIGOROUS

Vigorous activity may require endurance and is intense enough that normal conversation is not possible.

Programs

Nordic Walking

Nordic walking is a great fitness workout for people who are looking for a fun physical activity, convenience and comradery.

Active Women/Healthy Women

Women of all fitness levels are encouraged to join these certified-instructor-led classes designed especially for cancer survivors.

Urban Walking

If you are new or returning to walking for exercise, this program will get you started and on your way to better health.

pilates students lined up with feet on exercise balls

Soma Pilates Class

Pilates is a form of conditioning that builds strength and flexibility with a strong focus on alignment, breath, and mindfulness.

Triathlon Training

For many of our members this is their first time doing a triathlon! This fun and empowering program meets seasonally, trains women to swim 0.5 miles, cycle 12.4 miles, run or walk 3.1 miles, and make efficient transitions.

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 camaraderie of a great group of women, dragon boating may be for you! The competitive Dragon Boat season runs from April-September, with off-season practice year round.