Fitness Classes

*Note: In-person classes are temporarily suspended to prevent risk of COVID-19. Please click here for more details about our online class offerings.*

Women of all fitness levels are encouraged to join these certified instructor-led classes designed especially for cancer survivors. All instructors are educated and experienced in the special needs of working with the cancer community. This is a safe space to join other women who are undergoing treatment or regaining and maintaining strength post-treatment.

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We offer a range of classes based on the four pillars of effective exercise programs. Experts recommend including all four aspects in your weekly routine. Our instructors will assess your health and fitness levels to help you build strength and boost your energy while enjoying the camaraderie of other women in a supportive environment. Exercise classes are year-round.

FOUR PILLARS

Flexibility: Ability to move joints well enough to prevent injury through a full range of motion.

Aerobics: Increases breathing and heart rate; also known as “cardio”

Balance: Encourages functional movement to prevent falls. Important for safety, especially if experiencing neuropathy.

Strength: Increases coordination and ability to move weight — bodyweight or other. Form is always more important than weight!

INTENSITY LEVELS

Very Low: Focused on moving slowly and breathing deeply. An excellent starting point or a restorative activity to combine with other workouts.

Low: Involves light stretching and activity that won’t raise your heart rate above 100 bpm.

Moderate: Gets your heart pumping but will generally allow you to carry on a normal conversation.

High: Requires endurance and may be intense enough that normal conversation may not be possible.

Details

Day of the WeekTimeInstructorIntensityClass Type
Mondays10:00 amToshikoLowFitness Basics
Mondays6:30 pmKimModerate to HighInterval Training
Tuesdays10:00 amToshikoLowFitness Basics
Tuesdays5:30 pmKatherineLow
Wednesdays6:30 pmKristineModerate to HighFitness Fusion
Thursdays9:30 amDeniseLow to ModerateStretch, Flex and Flow
Thursdays12:00 pmJanetLow to ModeratePilates
Fridays8:30 amSellynaModerate to HighZumba
Saturdays10:00 amToshikoLowFitness Basics
Saturdays11:30 amAnnVery LowGentle Yoga

*Note: In-person classes are temporarily suspended to prevent risk of COVID-19. Please click here for more details about our online class offerings.

DETAILS

Time
Wednesdays, 6:30pm-7:30pm

Location
Ridgewood Corporate Center – Building F
150 120th Ave NE
Bellevue, WA 98005

Class Description

This whole-body training class incorporates functional movement, strength, balance, and core training in a circuit-style class format, which wraps up with a group stretch session. The class utilizes a variety of tools, including bands and dumbbells, along with body weight resistance for the various exercises. The format allows for everyone to work at their own ability level and accommodations can be made for any movement restrictions.

Instructor – Kris Rooke

Welcome Kris to Team Survivor Northwest! [Bio coming soon.]

*Note: In-person classes are temporarily suspended to prevent risk of COVID-19. Please click here for more details about our online class offerings.

Details

Time
Mondays, 7-8pm

Location
Swedish Cancer Institute, Main Hospital, Auditorium B
21601 76th Ave W
Edmonds, WA 98026.

Class Description

If you are new to exercise, if you want to regain strength after a long treatment, or if you don’t know how to start exercise after cancer, this class is for you. Chemotherapy and inactivity during cancer treatment may make your muscles weak. Early menopause for younger women and steroid medicines may cause significant declines in bone density. Cancer survivors should start exercises that include all these components: cardio respiratory exercise, resistance exercise, flexibility exercise and neuromotor exercise (for your balance). This class has everything you need. We learn what to do, how to do it and why we need to do it.

  • Cardio exercise at the beginning with fun aerobic dance.
  • Resistance training using therabands, small exercise balls and chairs.
  • We learn many simple, effective and fun exercises so that we can practice at home, on the road or even at the office.
  • If you are new to the class, please arrive at least 10 minutes early so we can discuss any health issues before you start.
toshiko aramaki

Instructor – Toshiko Aramaki

I have been teaching fitness for 14 years. I love to see people much younger than me really sweat in my classes. However, my focus has changed since I was diagnosed with cancer. My experience made me realize that there should be more trainers who can understand their clients’ physical challenges and give them appropriate exercises to continue their activities safely and effectively.

I am a NCSF certified Personal and ACSM/ACS certified Cancer Exercise Trainer®. I have been leading the LIVESTRONG program at the YMCA for 9 years and Active Women Healthy Women classes for TSNW since 2014. I have been giving lectures about how to regain strength after cancer treatment at various events (Cancer Lifeline, Lymphedema support group, Fred Hutchinson’s survivor program and Swedish survivorship program). I understand your physical limitations as a survivor and provide you with interesting, fun, effective, and safe exercises. As an NPI Certified Posture Specialist, my sessions also focus on the importance of good posture and exercises for posture correction.

*Note: In-person classes are temporarily suspended to prevent risk of COVID-19. Please click here for more details about our online class offerings.

Details

Time
Saturdays, 10-11 am

Location
Swedish Hospital
Center for Health and Fitness,
550 17th Avenue,
Seattle

Class Description

You know you have to be more active. You know you need to start exercise. But you feel so weak and fatigued all the time. That is natural if you are a survivor who is still in the treatment or just finished treatment. This class is for you. Exercise is safe for cancer survivors who are still undergoing treatment or recently finished, but you have to follow some rules. As an ACSM/ACS certified Cancer Exercise Trainer®, Toshiko will listen to your issues and provide proper exercise for you so that you will feel better and have more energy after the class.

This class is held at the Cardiac Rehabilitation Exercise Room at Swedish Cherry Hill – a safe and clean environment with lots of equipment that is perfect for survivors. The purpose of this class is to feel better, not pain. This class includes all necessary components that survivors need, cardio exercise, strength training, flexibility training and balance training. This class also includes lympedema prevention exercises, exercise for your posture correction, and stretch exercise for good Range of Motion after your surgery.

When you attend this class for the first time, please arrive at least 15 minutes early so that we can discuss your cancer treatment history and any issues related to your treatment.

    toshiko aramaki

    Instructor – Toshiko Aramaki

    I have been teaching fitness for 14 years. I love to see people much younger than me really sweat in my classes. However, my focus has changed since I was diagnosed with cancer. My experience made me realize that there should be more trainers who can understand their clients’ physical challenges and give them appropriate exercises to continue their activities safely and effectively.

    I am a NCSF certified Personal and ACSM/ACS certified Cancer Exercise Trainer®. I have been leading the LIVESTRONG program at the YMCA for 9 years and Active Women Healthy Women classes for TSNW since 2014. I have been giving lectures about how to regain strength after cancer treatment at various events (Cancer Lifeline, Lymphedema support group, Fred Hutchinson’s survivor program and Swedish survivorship program). I understand your physical limitations as a survivor and provide you with interesting, fun, effective, and safe exercises. As an NPI Certified Posture Specialist, my sessions also focus on the importance of good posture and exercises for posture correction.

    *Note: In-person classes are temporarily suspended to prevent risk of COVID-19. Please click here for more details about our online class offerings.

    Details

    Time
    Mondays, 4:30 to 5:30 pm

    Location
    Discovery Physical Therapy
    27 Cowell St.
    Port Hadlock, WA  98339

    Class Description

    This one-hour class is held on Monday nights at 4:30 in a private outpatient, physical therapy clinic, called Discovery Physical Therapy in Port Hadlock, Washington. In the class we sit on Swedish Gym balls lift hand weights, leg weights and use thera bands – all for resistance. We focus on balance, hand and eye coordination, along with core and deep diaphragmatic breathing.

    symbolyn sebastian

    Instructor – Symbolyn Sebastian

    Symbolyn Sebastian is a licensed physical therapy assistant and licensed massage practitioner in the state of Washington. She has been working at Discovery Physical therapy for over 20 years.

    *Note: In-person classes are temporarily suspended to prevent risk of COVID-19. Please click here for more details about our online class offerings.

    Details

    Time
    Mondays, 6:30-7:30pm

    Location
    Yoga Flex Space
    751 NE Blakely Dr., Floor 1
    Issaquah, WA 98029

    Class Description

    The Active Women Healthy Women class at Swedish Hospital in Issaquah is located on the main floor of the hospital. The room is called “Flex Space Room”.  We use the room when the weather isn’t at its best, when it’s cold and rainy outside. If the sun is out, we are outside enjoying the sun and getting our “sweat on”. Whether it’s inside or outside, all the ladies get a complete total-body workout. The use of equipment is minimal but if needed we will use resistance bands, sliding disks, bosu ball, mats and pilates blocks to workout.

    I usually take a few minutes before class starts to ask if there are any concerns of how you are feeling today. Everyone has a few issues that they might be dealing with on that particular day, so I always try to find out what will be a good modification for you for the exercise that I have planned. So if something hurts, please let me know.

    When making that decision to attend an AWHW class you should consider location, day and time. But there are several other factors. I also think it should be fun, enjoyable and get a good workout too. There should be laughter and camaraderie with your fellow survivors but also build some strength and endurance.

      kim brasfield

      Instructor – Kim Brasfield

      I was born and grew up in a very small town in Iowa. I graduated from a Catholic high school and then went off to college in Missouri for a teaching degree in Physical Education. After graduation, I found an unrelated job in a factory which transferred me to Southern California. I worked for that company for many years while being very active in running and golf. I eventually got back into health and fitness and decided to pursue a personal training certification.

      In 2001, I moved from CA to the beautiful Northwest, at which time I became a personal trainer.  I started working for Team Survivor Northwest in 2007 at which time I was a Triathlon Coach. After 5 years of coaching these inspiring women, I resigned my position and pursued my own dreams of doing 3 half ironmans. I’ve also completed many half marathons, 10 and 5 K’s. In 2015, I joined back up with TSNW and am currently teaching the AWHW class at the Swedish Hospital in Issaquah.

      I am very proud and blessed to work with such a great organization and to be involved with so many women who have survived cancer.  These women inspire me everyday. We all share a common goal of staying healthy and getting stronger in our everyday lives.  Working with these cancer survivors has been a dream come true.

      Estamos trabajando para ofrecer una clase de Ejercicio para Sanar. Si tiene interés en esta clase haga click aquí.

      “Joining TSNW gave me a whole boat load of supportive and joyful sisters. It was almost worth getting cancer to be able to meet these super women! Exercise has helped me to stay alive and young as I am getting older. It is giving me strength that I never guessed that I would have after cancer (3 times) or at my age (81). TSNW is not just a physical fitness organization. It is made up of a group of strong, caring  women who support each other in many ways. We are all here for each other and have a lot of fun together.”

      Judy Wolcott

      Team Survivor NW Member

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