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.

Learn More

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:

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.

meter pointing to the low end of the scale

LOW

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

HIGH

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

Programs

woman doing yoga on a mat

Fitness Classes

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

group of nordic walkers

Hiking

Hiking is the perfect  seasonal exercise for cancer survivors combining fresh air, vigorous physical activity and comaraderie.

group of nordic walkers

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! 

group of nordic walkers

Walking programs

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

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.

Special Events

There are no upcoming events at this time.

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