Fitness Classes

Fitness Classes

Women at any physical fitness level are encouraged to join the variety of fitness classes offered by TSNW. All of our fitness classes are led by certified instructors and designed for cancer survivors at any stage of treatment or recovery.

All of our instructors are educated, experienced, and certified in the special needs of working with the cancer community. All of our classes are a safe space to join others who are maintaining or regaining strength at any stage of cancer diagnosis or treatment.

Become a Member

Becoming a member is free and a required first step to taking part in our programs.

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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 a supportive environment. Exercise classes run year-round and are both in person and virtual.

Click on individual classes below to learn more, or narrow your programs search by class intensity level.

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,...

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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!

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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...

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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...

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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...

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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...

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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.

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Tai Chi/Qi Gong Flow

Tai Chi/Qi Gong Flow

Qi (chi) is the “life force energy" in our bodies. This Tai Chi and Qi Gong Flow class combines breathing with slow, fluid movements to help restore balance in the body’s energy system between “yin” and “yang” energy. Rhythmic movements help reduce stress and tension,...

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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...

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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....

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Zumba (Virtual)

Zumba (Virtual)

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

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FOUR PILLARS

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

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

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

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

INTENSITY LEVELS

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

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

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

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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

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