Fit For Survival

(970) 569-7493 |  (866) 569-7429
Fit for Survival or the Spirit of Survival comprehensive wellness program
Sarah Giovagnoli, Spirit of Survival coordinator, giovagnoli@vailhealth.org 
 
 
The U.S. Department of Health and Human Services (DHHS) and the American College of Sports Medicine recommend 150 minutes per week, or 30 minutes five times per week, of moderate-intensity exercise, or 75 minutes per week of vigorous-intensity exercise to decrease the recurrence risk of cancer, and to improve overall cancer survival.
 
Shaw's exercise physiologists conduct fitness assessments and develop customized exercise programs that meet each individual's needs and goals to get "Fit for Survival." Participants in the program are instructed in aerobic conditioning, strength training, balance, and flexibility to increase fitness and overall well-being. The Fit for Survival gym sees an average of 106 patient visits per month for both individualized exercise and group "boot camps." In addition, the program offers yoga, Pilates, and tai chi, as well as group hikes, snowshoes and ski days in Eagle & Summit Counties.
 
The Fit for Survival program is made possible by the generosity of participants and donors of Pink Vail

Fitness Class Schedule

Frequency: Weekly, Thursdays | 10:00 - 11:00 am

Fee: $11/drop-in or purchase a punch card: Five punches for $50, 15 punches for $130. Shaw  Cancer Center patients in active chemotherapy and/or radiation treatment are invited to attend classes free of charge.
 
Contact: Sarah Giovagnoli at (970) 569-7493 or email giovagnoli@vailhealth.org
 
Gentle Yoga is a class structured around rejuvenating and healing the body. This class is held at a slower pace and focuses on stretching all areas of the body, while releasing stress and tension from joints and muscles. Yoga props such as blocks, bolsters, chairs and straps can be used for safe practice, and to allow the body to fully achieve each position comfortably. Modifications are taught, and the class includes a combination of seated and standing exercises.
 
 
 
Frequency: Weekly, Tuesdays and Fridays |10:00 - 11:00 am
 
Fee: $11/drop-in or purchase a punch card: Five punches for $50, 15 punches for $130. Shaw Cancer Center patients in active chemotherapy and/or radiation treatment are invited to attend classes free of charge.
 
Contact: Sarah Giovagnoli at (970) 569-7493 or email giovagnoli@vailhealth.org.
 
The Stretch and Relax class focuses on slow stretches and the opening of tight muscles to restore and rejuvenate. The focus of this gentle class is working inward to unite mind and body, while also increasing flexibility, balance, and an overall sense of deep relaxation. The Stretch and Relax class emphasizes integrating the mind, body, and spirit, and is open to all levels. With a focus on breath and quieting the mind, this slower-paced class ranges from gentle stretches to balancing exercises, and also includes opportunities for meditation. Come learn to relax and unwind in a supportive environment.
 
Frequency: The first Wednesday of each month |5:30-7:00 pm
 
Fee: This class is offered to our cancer patients and survivors, free of charge
 
Contact: Sarah Giovagnoli at (970) 569-7493 or email giovagnoli@vailhealth.org.
 
Restorative yoga is a wonderful way to calm, rejuvenate and release tension in the body and mind.  With the aid of bolsters, eye pillows, music and blankets, a soothing environment  for deep relaxation is created.  As the body lingers in soothing and restful poses, tension is relieved while the mind and body begin to relax.  In each session participants are guided slowly and gently into the most supportive and comfortable positions for relaxation.  The poses will be held for several minutes or as long as the experience is comfortable.  
 
Frequency: Weekly, Mondays |12:00-1:00 pm
 
Fee: $11/drop-in or purchase a punch card: Five punches for $50, 15 punches for $130. Shaw Cancer Center
patients in active chemotherapy and/or radiation treatment are invited to attend classes free of charge.
 
Contact: Sarah Giovagnoli at (970) 569-7493 or email giovagnoli@vailhealth.org.
 
Our gentle Pilates mat classes focus on developing core strength, improved posture, and balance. Students learn to be aware of breathing patterns and spinal alignment while engaging the deep muscles of the core throughout a range of exercises. Various props (e.g. flex bands, foam rollers, rings, light weights, and balls) are often used to enhance the workout. No previous Pilates experience is necessary.
 
Frequency: Weekly, Monday and Wednesdays | 6:00 – 6:30 am
 
Fee: Free
 
Contact: Sarah Giovagnoli at (970) 569-7493 or email giovagnoli@vailhealth.org.
 
This morning meditation class focuses on breathing and visualization techniques. This 30 minute seminar teaches us how to use our breath to calm, center, and relax our body and mind, leaving us refreshed and ready to start the day.
Location: Jack's Place Yoga Studio | 332 Beard Creek Road | Edwards, CO
 
Frequency: Weekly, Mondays and Wednesdays | 6:30-7:30 am
 
Fee: $11/drop-in or purchase a punch card: Five punches for $50, 15 punches for $130. Shaw Cancer Center patients in active chemotherapy and/or radiation treatment are invited to attend classes free of charge.
 
Contact: Sarah Giovagnoli at (970) 569-7493 or email giovagnoli@vailhealth.org.
 
Using the principles of taijiquan, this gentle class emphasizes movement designed to assist each individual in making a mind-body connection. This class also focuses on increasing the participant’s strength, balance and flexibility. Throughout this hour class, movement is used to address physical, mental and emotional well-being.
 
Five Minute Core Corner: Bridge Pose
Muscles groups used: abdominals, low back, hamstrings and glutes 
 
Lie flat on your back with knees bent, hands at your side and feet flat.
As you inhale, tighten lower abdominals by pulling belly button to spine, and flattening lower back against mat.
During your exhalation, press heels firmly into the ground, and slowly lift pelvis off the mat, lifting one vertebrae at a time. Lift only as high as you can without feeling any strain in your back.
Pause for several seconds, inhaling and squeezing glutes.
During your next exhalation, slowly lower back to the mat, one vertebrae at a time.
Relax abdominals and then repeat exercise, 6-8 times.
 
Advanced progression options:
 
Marching (not pictured):  At the top of your bridge, lift one foot at a time six inches off the ground while keeping pelvis stable. Repeat 6-8 times, alternating feet, then roll back down to starting position.
Leg hold: At the top of your bridge, straighten one leg, holding for 5-10 seconds. Return leg to starting position, and extend opposite leg. Roll back down to starting position.
Leg lowering: From the top of your bridge, extend one leg straight to ceiling, and then lower and lift 6-8 times while keeping pelvis stable. Return to starting position. Roll up into a bridge again, and then complete 6-8 leg lifts on opposite side.
 
 
Five Minute Core Corner: Bird Dog
Muscle groups used: lower back, shoulders, abdominals, glutes
 
Start in quadruped position on hands and knees, neck and spine in neutral position.
Tighten abdominals by pulling belly button in to spine.
Extend one leg directly back, tightening glutes (do not arch your back, and keep hips level, with no rotation).
While maintaining abdominal contraction, raise opposite arm.
Hold position for 5-10 seconds, repeat on other side.
Complete six times on each side.
 
Online Resources
 
We encourage you to visit the following websites for information on the benefits of exercise, reducing your cancer risk, and promoting a better quality of life after cancer.