Fitness Class Descriptions and Schedule

Classes are held in the Health and Wellness Suite at the Cowell Family Cancer Center in Traverse City, Michigan. Learn more about our fitness classes including pricing information.

Class cancellation policy: Exercise classes will not meet during severe weather when Traverse City Area Public Schools are closed.

Class Schedule Printable PDF

Active Yoga Classes

Yoga strengthens the body, increases flexibility, and nourishes the mind-body-emotion connection. 

Our yoga program is designed specifically for oncology patients, as well as community members. Our yoga staff members are trained in oncology yoga to provide a safe environment and modifications for patients undergoing chemotherapy, radiation treatment, or recovering from surgery.

The yoga program offers a variety of class types. No experience is needed. Instructors may offer modifications. Essential oils may be used in class for aromatherapy. 

Slow Flow Yoga

A slower-moving flow class where postures are held for longer periods of time. This static/dynamic class provides both aerobic and anaerobic exercise. Holding postures for longer periods of time may be challenging as it builds muscle strength. 

Thursdays: 
Noon - 1 pm (Instructor: (Leslie)
5:30 - 6:15 (Instructor: Crystal)

 

Vinyasa Core and More

Vinyasa Core and More is an energy-filled and empowering vinyasa yoga inspired class geared toward increasing all over body strength and flexibility through connecting the breath with fluid yoga movements, poses, and cardio working from the inside out. Each class uses a surprise prop (optional), such as toning weights and resistance bands, and concludes with a calm and gentle cool down, meditative savasana, and mindful adjustment. Instructor: Crystal.

Vinyasa Flow

Vinyasa flow is a dynamic system of practicing movements (asanas), integrating breath, and movement. Builds heat, endurance, strength, flexibility, and increases circulation. Consists of aerobic and anaerobic exercise and strength training. Sun salutations are an integral feature of the class, with each class being a diverse mixture of asanas. This is a physically challenging class that ends with deep relaxation. Instructor: Becky.

Wednesdays: 10:30 - 11:30 am


Gentle Yoga Classes

Yoga strengthens the body, increases flexibility, and nourishes the mind-body-emotion connection. 

Our yoga program is designed specifically for oncology patients, as well as community members. Our yoga staff members are trained in oncology yoga to provide a safe environment and modifications for patients undergoing chemotherapy, radiation treatment, or recovering from surgery.

The yoga program offers a variety of class types. No experience is needed. Instructors may offer modifications. Essential oils may be used in class for aromatherapy. 

Gentle Core Yoga

Instructor: Crystal

Tuesdays: 5:30 - 6:15 pm 

Gentle Movement with Breath Connection 

Establish mind-body connection creating peace from the inside out with this gentle offering. Gentle movement(asana), meditation, and breath work are combined to help you weave inner peace into your day, both on and off your yoga mat. You will develop balanced energy, clarity, and eventually flexibility through practice. No experience is needed – please just bring an open mind and an open heart. Instructor: Leslie.

Thursdays: 1 - 2 pm

Chakra Balancing Flow

Chakra starts with a guided meditation working into a gentle, slow moving flow, experiencing the seven energy centers that connect us with the universe and our emotions. This class will bring balance to your energy through meditation movement and breath work. Instructor: Susan.

Gentle Stretch

Designed for people who are not flexible, Gentle Stretch helps ease tightness in the back, shoulders, chest, neck, and hips. Gentle Stretch students are accommodated for special considerations, such as post-cancer treatment, joint replacement, or prior surgeries. Students should be able to walk on their own and also be able to get up and down off of the floor unassisted. Leave class feeling refreshed, positive about life, and knowing you are doing something great for your wellness. 

Tuesdays: 1 - 2 pm (Instructor: Annemarie)

Restorative Yoga

Instructor: Stephanie.

Wednesdays: 9:15 - 10:15 am

Yin (Deep Stretching & Relaxation)

Yin yoga directs the stimulation beyond the muscular or “yang” tissues found through movement, and instead targets the connective “yin” tissues, such as the ligaments, bones, and joints through stillness and pause created in each posture. Suitable for all levels of students, even those with limited mobility. The class includes less intense postures with easy transitions. Blankets, bolsters, blocks, and straps are also used to create more ease. Yin yoga generally targets the connective tissues of the hips, pelvis, lower spine and shoulders. 

Fridays: 9:15 - 10:15 am (Instructor: Stephanie)

Yoga Nidra

Yoga Nidra offers the experience of deep, meditative relaxation. Lying down, comfortably supported, and covered, you will be gently guided through a meditation which includes body scanning, relaxation, breathing techniques, and guided imagery. The practice of Yoga Nidra is especially beneficial for deeply restorative and nourishing rest and renewal for our body and mind, during times of stress, surgery, discomfort, or disease. You will also have the opportunity to discover and practice accessing a deep well of peace and contentment within yourself, which is always there, regardless of circumstances. Through practice, we learn the skill of maintaining peaceful strength, a relaxed body, and a calm mind, even in the most difficult or challenging circumstances. Those who practice Yoga Nidra report a lightness of being and sense of peaceful presence, body intelligence, emotional stability, mental rest, intuition, better sleep patterns, recovery from stress and anxiety, a deeper and more meaningful yoga practice, as well as improved relationships with others, and a deeper understanding and acceptance of the experiences of life. Instructor: Stephanie.

Fridays: 10:30 - 11:30 am


Pilates Essentials

The Cowell Family Cancer Center exercise program includes Pilates and strength training instruction, including Pilates specifically designed for oncology patients taught by a “pink ribbon” certified Pilates instructor. 

Pilates is a form of low impact exercise created by Joseph Pilates in the early 1900s. It is suitable for all abilities, ages, and conditions. Pilates focuses on a strong torso (core) as the foundation, while challenging that foundation and looking to improve total body mobility and strength. A set of principles or “rules” guide any Pilates workout. Those principles promote proper form, which leads to stronger, more mobile movements. Many body parts become affected through surgery or medical intervention. Pilates at the Cowell Family Cancer Center is mat-based with modifications as needed.

Pilates Essentials is a beginning Pilates class. The instructor focuses on Pilates as rehabilitation and strengthening for bodies that have been weakened by surgery or medical treatment.

Instructor: Kim.

Tuesdays: 
8 - 8:50 am
9 - 9:50 am
10 - 10:50 am


Small Group Fitness Training

Our exercise program includes several small group fitness options. There are strength-training classes focusing on the lower body or upper body. There are balance training and postural retraining classes. Instructors modify for each individual patient based upon fitness level and ability. Classes target patients needing to regain mobility and strength after surgery or treatment to perform daily activities, as well as those looking to build overall core and body strength. The small group fitness training classes are taught by instructors from The Journey ProgramTM.

Upper Body Strength Training

This 25-minute class is for beginners. Those that are fatigued easily or wish to focus only on the upper body are encouraged to take this class. Using only body weight and light resistance bands, this class works major muscle groups to help you increase your endurance and strength. Instructor: Annemarie.

Thursdays: 2:50 - 3:15 pm

Lower Body Strength Training

The 25-minute class is for beginners. Many daily activities such as navigating stairs, laying to sitting, sitting to standing, and lifting above the head can be made easier with proper form. In this class, you will learn how to move your body through these motions properly and perform exercises that make your body stronger for the tasks of daily living. Instructor: Annemarie

Tuesdays: 2:50 - 3:15 pm

Posture and Range of Motion

This 25-minute class is recommended for everyone. Through a series of beginner level exercises and stretches, participants can strengthen their core and upper back leading to better posture, increased mobility in their shoulders, and decreased back pain. Instructor: Annemarie.

Tuesdays: 2:15 - 2:40 pm
Fridays: 1:15 - 1:40 pm

Balance Training

This 25-minute class is recommended for everyone. Progressive balance exercises are designed to increase in difficulty. While working fast twitch and slow twitch muscle fibers this class prepares the individual for the occasional misstep and addresses basic proprioceptive deficiencies. Instructor: Annemarie.

Thursdays: 2:15 - 2:40 pm