I'm A Young Adult Get Moving Online Resources RENEW Exercise Programme In light of the current COVID-19 situation in the UK, we are now running online Zoom classes both for individuals and groups. Have you recently been diagnosed with cancer and not sure how to exercise safely now? Are you going through treatment and lost the motivation to be active? Or have you finished treatment and want to regain your strength? Whatever your current fitness level or exercise history, we know how hard it can be to exercise regularly, and we are here to help you get moving safely, and with lots of support. WHAT IS THE RENEW PROGRAMME? The RENEW programme is an eight-week course of small online group classes with a Level 4 Cancer Rehab trainer or for those of you who have more complex needs and limitations we will be delivering one to one sessions over three weeks. Each session builds on the one before and can be adjusted for any level of fitness and other limitations. The class will include resistance training and cardio to build strength, stamina, and confidence. To keep the programme safe whilst being delivered online the groups will be a maximum of five people. All you need to do is fill in all the paper work. WHO CAN SIGN UP FOR RENEW? Anyone! This free programme is open to all. Whether you are currently going through treatment, living with a Stage 4 diagnosis, recently diagnosed, in remission or living with the late effects of your treatment. It doesn't matter if you are an avid gym bunny or have never exercised before. Whether you want to get stronger, get fitter or simply get to know some other young adults in your situation. Sign up today, and we'll help you get moving again in 2020. HOW DO I SIGN UP? If you've recently been diagnosed or are currently in treatment, you can still get active! You will just need to get one of your medical team to fill the below form in to get started. medical referral form And we will need you to sign both of these ones yourself as well: PRE-QUESTIONNAIRE FORM consent form If you've finished treatment, then you just need to complete both of the below forms to get started: self consent form PRE-QUESTIONNAIRE FORM If you are a healthcare professional and want to hear more, or be able to signpost a patient please email [email protected] WHO ELSE WILL BE IN THE GROUP CLASS? You will be doing the online programme weekly alongside up to 5 other young adults living with or beyond cancer who are at a similar fitness level to yourself, so you won't be training alongside ultra runners when you find it hard to just get out of bed. We wanted the RENEW programme to not only give you support from your trainers, but also from your peers. WHO ARE THE RENEW TRAINERS? All the RENEW trainers are Level 4 Cancer Rehabilitation qualified. This means they have lots of experience working with people living with or beyond cancer. They will be able to adapt all parts of the session to any level of strength, fitness, or stamina, so you don't need to worry. You are in excellent hands. You can read more about our wonderful trainers below. WHEN ARE THE CLASSES? The schedule for the group sessions is coming soon and will be delivered on the digital platform, Zoom. 1-2-1 sessions will also be run on Zoom and the trainer will be in touch to arrange a weekly time with you shortly. Prefer working out alone? Then check out other ways you can get active from the comfort of your own home Trekstock Moves Exercise Videos Seven Day Yoga Sessions MEET THE TRAINERS: Tim Stewart: Tim is a Level 4 Cancer Rehabilitation Trainer and has worked in the industry for over 20 years. He is continuously researching new fitness ideas and looking at new areas of expertise within the fitness, health and wellbeing industry to pass on his knowledge to help his clients along their journey. He is driven by a passion for helping people achieve their goals and beyond. Tim uses one-to-one and group training sessions and nutrition advice to help them live a healthier life and be the best version they can be. "The group sessions can have the added bonus of a social aspect to them which can be helpful to people going through, or having been through tough times, and offer a bigger support network." Teresa Waite: Teresa is an experienced REPS-registered Personal Trainer and Cancer Rehabilitation specialist at the YMCA Club in London. She has trained more than 50 participants in the RENEW Programme during the past two years. Qualifications include: Advanced Diploma in Personal Training, Level 4 Cancer Rehabilitation, Diploma in Exercise Referral, Certified Nutrition Coach, Group Exercise to Music, Circuit Training, Indoor Cycling, Sculpt, Kettlebells, ViPR trainer, Triathalon Training, Teen Gym, Outdoor Fitness, Suspension Training, Supple Strength, Ante/Post-Natal Fitness, Exercise for Older Adults, Postural Correction and First Aid. "I’m excited to encourage even more young people to exercise safely, rebuilding their strength and stamina and boosting their confidence to pursue an active lifestyle. Getting started on your own can be daunting, but working together in a supportive group can be much more motivating and enjoyable. We’ll crank up the music and have fun. You’ll move more, feel better and be proud of your progress." Steven Harulow: Steven is an empathic personal trainer with a specialist Level 4 cancer rehabilitation qualification and extensive experience with a variety of clients. As a former registered nurse who has worked in burns and plastic surgery units across London, Steven has a holistic approach to health and fitness, and a proven ability to help people meet their goals in a safe and effective way. He very much enjoys working with de-conditioned clients keen to regain or improve their fitness; particularly individuals who had a diagnosis of cancer and are struggling with the after-effects – such as extreme fatigue, loss of strength and flexibility, and balance issues. "Group exercise is a great way to meet people with similar aims, goals and experiences. You can feel the energy in every class; it’s definitely contagious and makes working out much more fun." Victoria Brown: Victoria is a Level 4 Cancer Rehabilitation trainer and has specialised in Exercise Referral at the Central YMCA Club for over 10 years. She was involved with the original set up of the RENEW Exercise Programme and after taking a break to look after her baby she is very excited to be back onboard. Seeing the progress and growth in confidence of participants on the programme has always been essential to Victoria’s work with Trekstock on RENEW. "This year has more than ever re-emphasised the importance of exercise for not only the body but also the mind.I am therefore really excited about continuing my journey with Trekstock and the successful RENEW programme and showing that there are different ways that you can exercise even in difficult times.Online classes can be an excellent way to stay motivated and build a successful exercise routine and I look forward to being a part of them." Joelle Rainford: Joelle is one of our Level 4 Cancer and Exercise Rehab Specialists. She has been working in the health and fitness industry for over 12 years. Specialising in exercise rehab and cancer for 10 years. Joelle also works in an NHS Cancer Centre in London, where she works with patients at all stages of treatment exercising on a one to one and group basis. She designed and leads on a successful yoga rehab course running within the NHS, as well as designing and filming our Trekstock's 7 Day Yoga series. Joelle also designed our Renew exercise programme and we know she is very excited to be a part of the teams delivering these virtually. "I am excited to be a part of the team, running the Renew exercise programmes virtually. In such unprecedented times, to be able to come together online, support each other and exercise as group is amazing and I'm pleased, I can be a part of this and help others. I am passionate about making exercise accessible to all, tailored to the individual even in a group setting. My goal as a trainer is to give people the confidence to let me help them build trust in their bodies again and help them move in a way that is best for them, during or after treatment. Helping them to build up strength, mobility, balance and all-round fitness gradually and safely without worsening symptoms of cancer and treatment like fatigue and pain. Looking forward to seeing you behind the screen." HERE'S THE SCIENCE BIT: WHAT'S SO GOOD ABOUT EXERCISE ANYWAY? There is a growing body of evidence and awareness of both the physiological and psychological benefits of exercise for patients during treatment and post-treatment. A 2017 study suggested that, following cancer diagnosis, superior levels of exercise were associated with 28-44% reduced risk of cancer-specific mortality, 21-35% lower risk of cancer recurrence 25-48% decreased risk of all-cause mortality. Exercise can also greatly help to reduce the severity and occurrence of treatment side effects. Fatigue is one of the most commonly reported side-effects of treatment and is likely to make you feel reluctant to exercise but in fact, exercise can help to combat fatigue and in the USA, the National Comprehensive Cancer Network recommends exercise as the number one approach for managing cancer-related fatigue. There are also many psychological benefits to be had from being physically active including helping to combat anxiety and depression and improving quality of life. In summary, exercise is considered to have benefits for both the quantity and quality of life of patients. HEAR FROM ELLEN ABOUT RENEW: "I just wanted to say a huge thank you to all for the RENEW programme and to tell you all how it has absolutely transformed my life. Before the programme I couldn’t even run for a bus and now here I was at the weekend walking for 10k! I am now going to the gym regularly and if I can’t make it to the gym I am walking more/adding exercise to my daily life. My health is improving too and through exercise and weight loss I have found that my chronic pain is easier and my fatigue has improved. My confidence has improved massively and I am doing things that I wouldn’t have dreamed of doing a year ago and I am so proud of myself."