Move to Heal Fitness Classes
Fitness Classes
Women of all fitness levels are encouraged to join these classes – led by certified instructors and designed for cancer survivors at any stage of treatment or recovery. 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 maintaining or regaining strength.
Become a Member
Becoming a member is free and a required first step to taking part in our programs.
We offer a range of Move to Heal classes based on the four pillars of effective exercise programs – flexibility, aerobics, balance and strength. 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 run year-round and are currently all online. Click on individual classes below to learn more or narrow your search by intensity and day.
Ejercico para Sanar (en español)
Ejercico para Sanar es la primera clase en español que ofrecerá TSNW. Esta clase es gratis y se lleva a cabo a través de Zoom, los días martes a las 7:30 PM. Manténgase activa desde casa. Sobrevivientes de cáncer deben empezar con ejercicios que contengan los...
Fitness Basics
10am Mon/Tues/Sat. Instructor: Toshiko. This class has a little bit of everything! Fitness Basics includes all 4 fitness components: cardiorespiratory exercise, resistance exercise, flexibility exercise, and neuromotor exercise (for balance). You will learn what to...
Fitness Fusion
6:30pm Wednesdays. Instructor: Kris. Fitness Fusion provides a wide range of workout plans that are motivating, safe, and highly effective regardless of your experience, fitness level, or interests. Two disciplines are involved in each class including Yoga, Strength...
Gentle Yoga
11:30am Saturdays. Instructor: Ann. Yoga is a relaxing way to learn breath control, simple meditation, and use specific bodily postures to develop balance and strengthen core muscles. If you have a yoga mat, please have it ready for this class. Participate in this...
Interval Training
6:30pm Mondays. Instructor: Kim. Break a sweat at home with a complete, total-body workout. This moderate- to high-intensity Zoom class includes cardio, resistance and flexibility training. Move your body while having fun too!
Pilates
12:00pm Thursdays. Instructor: Janet. Pilates is a form of conditioning that builds strength and flexibility with a strong focus on alignment, breath, and mindfulness. Recommended equipment includes a mat, resistance band and/or a handheld weight (or something that is...
Stretch, Flex and Flow
11:00am Thursdays. Instructor: Denise. Build your flexibility, balance and core with this low- to moderate-intensity class. Coach Denise will use resistance bands for one section of this multi-faceted session, and "light" level bands are recommended. Class takes place...
Yoga
5:30pm Tuesdays. Instructor: Katherine. This is a nurturing practice with movement focusing on poses and sequences designed to decrease anxiety and increase lymph node flow. The yoga in this class is gentle and participants can put as much or as little energy into it...
Zumba
8:30am Fridays. Instructor: Sellyna. A world beat workout from the comfort of your home! Dance with friends and burn calories without even realizing it.
| Day of the Week | Time | Instructor | Intensity | Class Type |
| Mondays | 10:00 am | Toshiko | Low | Fitness Basics |
| Mondays | 6:30 pm | Kim | Moderate to High | Interval Training |
| Tuesdays | 10:00 am | Toshiko | Low | Fitness Basics |
| Tuesdays | 5:30 pm | Katherine | Low | Yoga |
| Martes | 7:30 pm | Maria | Media Intensidad | Ejercicio Para Sanar (En Espanol) |
| Wednesdays | 6:30 pm | Kristine | Moderate to High | Fitness Fusion |
| Thursdays | 11:00 am | Denise | Low to Moderate | Stretch, Flex and Flow |
| Thursdays | 12:00 pm | Janet | Low to Moderate | Pilates |
| Fridays | 8:30 am | Sellyna | Moderate to High | Zumba |
| Saturdays | 10:00 am | Toshiko | Low | Fitness Basics |
| Saturdays | 11:30 am | Ann | Very Low | Gentle Yoga |
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 activity that doesn’t feel hard; it may not change your breathing pattern or make you sweat.
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.
“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.”