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.

Learn More

We offer a range of fitness 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 – virtual)

Ejercico para Sanar (en español – virtual)

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. Manténgase activa desde casa. Sobrevivientes de cáncer deben empezar con ejercicios que contengan los siguientes elementos: cardio,...

read more
Fitness Fusion (Virtual)

Fitness Fusion (Virtual)

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 Training, Sound Bath, Meditation,...

read more
Gentle Yoga (Virtual)

Gentle Yoga (Virtual)

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 very low-intensity yoga class via Zoom.

read more
Interval Training (Virtual)

Interval Training (Virtual)

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!

read more
Move to Heal (In Person)

Move to Heal (In Person)

If you are new to exercise or returning to activity during or after recent treatment, this is a fun way to gently build and maintain strength! This low- to moderate-intensity class is designed to meet the specific needs of its members - LaTaunya is highly skilled at...

read more
Move to Heal (Virtual)

Move to Heal (Virtual)

If you are new to exercise or returning to activity during or after recent treatment, this is a fun way to gently maintain strength at home! This low-intensity class is designed to be an introduction for those who are in treatment, recovery, building back strength, or...

read more
Pilates (In Person)

Pilates (In Person)

Pilates is a form of conditioning that builds strength and flexibility with a strong focus on alignment, breath, and mindfulness. This in-person class is held at Soma Pilates in Redmond (a full service contemporary studio that features a full range of the highest...

read more
Pilates (Virtual)

Pilates (Virtual)

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 heavy enough to use as a weight). A...

read more
Stretch, Flex and Flow (Virtual)

Stretch, Flex and Flow (Virtual)

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 over Zoom.

read more
Water Aerobics (In Person)

Water Aerobics (In Person)

Water Aerobics is a fun, low-impact pool workout designed to increase strength, flexibility, and heart health. Water aerobics classes are great for joints and can be uniquely “lymphedema friendly” due to the pressure of the water. Wear a swimsuit and bring a towel and...

read more
Yoga (Virtual)

Yoga (Virtual)

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 as they desire. Everyone is welcome....

read more
Zumba (Virtual)

Zumba (Virtual)

A world beat workout from the comfort of your home! Dance with friends and burn calories without even realizing it.

read more

FOUR PILLARS

flexibility icon of figure stretching

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

cardio icon of figure running on treadmill

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

balance icon

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

strength icon

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

INTENSITY LEVELS

flexibility icon of figure stretching

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

flexibility icon of figure stretching

Low: Involves light activity that doesn’t feel hard; it may not change your breathing pattern or make you sweat. 

flexibility icon of figure stretching

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

flexibility icon of figure stretching

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.”

-Judy Wolcott

TSNW Member

Pin It on Pinterest