Pals for Life

Pals for Life

A safe and effective research-based exercise program designed specifically for cancer survivors

FREE Small Group Training Program for Breast Cancer Survivors following the University of Pennsylvania PAL (Physical Activity and Lymphedema Study) protocol. PALS for Life welcomes anyone who has been affected by breast cancer. A consultation with a physical therapist is required to participate.

Upper Valley Aquatic Center wants PALS for Life to bring safe and effective research-based exercise to as many breast cancer survivors as possible! PALS for Life welcomes anyone who has been affected by breast cancer. All survivors are encouraged to stay active. Strength training, if performed correctly and with proper guidelines, is very safe and extremely beneficial for those who have, or may be at risk for lymphedema.

How Can I Participate?

  • Physical therapist clearance and referral is required.
  • Must have finished chemotherapy and radiation.
  • If you have any swelling you should be seen by a Physical Therapist prior to starting.
  • Once radiation is complete, wait 4-6 weeks

What is Lymphedema?
It is caused by a blockage in the lymphatic system that can occur after breast cancer surgery-and/or radiation treatment. The blockage prevents lymph fluid from draining well and, as fluid builds up, swelling occurs. Experts estimate that 5% to 40% of women will experience some level of lymphedema after breast cancer surgery. The PALTrials sought to examine the role of weightlifting both of breast cancer survivors with and at risk for lymphedema. The study found that a slow progressive weightlifting regimen allowed women to put activity back into their daily lives and did not increase their risk of developing lymphedema. In fact, women with lymphedema saw a significant decrease in the size of their affected arm and were better able to complete activities of daily living.

PALS Is Life Changing Lives

  • “Training has helped my lymphedema symptoms and swelling. I see that it is safe for me to actually lift things again.”
  • “My mood has improved. My mood is dampened if I miss exercise sessions.”
  • “I enjoy exercising with other women who have been through the same treatment. We are all doing the same thing- we are getting stronger and moving forward with our lives.”
  • “Exercise has become an important part of my life and has been a key component of my recovery.”
  • “My doctor loves that I am doing this. He says I look wonderful.”
  • Personal Training for breast cancer survivors is NOT a luxury-it is a positive step towards well-being.”

Voices of Breast Cancer Survivors in the Upper Valley from CATV 8 on Vimeo.

PALS for Life

  • FREE UVAC Membership with full use of the facilities and equipment
  • FREE small group training
  • FREE land and aquatic fitness classes
  • Childcare for an additional fee
  • Lymphedema Seminar provided by staff from Dartmouth Hitchcock Medical Center

January 16- April 12 (February Break 2/19-23 off)
T/TH @ 9:00am-10:00am (12-weeks) • FREE


Affordably priced small group training for those who have completed the PALS protocol and want to do additional training. $49 for 12-week session.

  • UVAC Membership with full use of the facilities and equipment
  • FREE land and aquatic fitness classes
  • Childcare for a modest additional fee

January 16- April 12 (February Break 2/19-23 off)
T/TH @ 10:00am-11:00am (12-weeks) • $49


April 23-July 12 (April Vacation 4/16-20 off)
T/TH @ 9:00am-10:00am

Living Beyond Cancer

Open to those living with breast cancer and beyond

Affordably priced group supported training for cancer survivors. Completion of PALS for Life protocol is not required to participate. There is mounting evidence that exercise and rehabilitative interventions improve outcomes for cancer survivors. Join us!

  • Physical Therapy consult required for new attendees
  • Includes Membership with FREE classes and childcare
  • Instructor-led sessions 2x weekly
  • Improve balance and range of motion
  • Aerobic, resistance, flexibility training

TUESDAYS AND THURSDAYS @ 11am -12pm • $55 monthly • Open enrollment  (4 month minimum commitment)

REGISTER TODAY at the Welcome Desk. Questions? Contact Erin 802-296-2850 ex 115 [email protected]

Pilates for Breast Cancer Recovery

An introduction to the principles of Pilates with core strengthening using weighted balls, myofascial release techniques, balance tools to mobilize, strengthen and stabilize the whole body. Pilates training will help prevent injury and get you back into the classes and activities you love! Class taught by Jenny Armstrong in the Mind Body Room. 10 classes for $150 members/ $180 non-members. Drop-ins welcome $18/class. Classes are for members and non-members.
Register at the Welcome Desk 802-296-2850 ex 0
Questions? Contact Erin Buck 802-296-2850 ex 1115 or email [email protected]

Donate to PALS TODAY!

Your generous donation helps breast cancer survivors emotionally and physically.


Make a Secure Online Donation


PO Box 1198
White River Junction, VT 05001

802-296-2850 ex 102
Give with a credit card over the phone during business hours


(Min. class size 3 - Max. class size 8)

ERIN BUCK to Register

802.238.8419 or 802.296.2850 ex 115

Send referral to Fax #802-291-9857