WELLNESS PROGRAMS

 

Breast cancer can change how we inhabit our bodies, move through our days, and imagine what comes next. Amid appointments, surgeries, treatments, work, family, and everything life continues to ask of us, our well-being can easily become something we promise to return to later. But caring for ourselves is not separate from living—it is part of how we find our way forward.

iRise Above’s wellness programs invite young women diagnosed with breast cancer to reconnect with their bodies, build trust in themselves, and explore what it means to live well in a life that may look different from the one they imagined. Grounded in evidence-informed practices, our programs bring together movement, nutrition, mindfulness, emotional well-being, reflection, and community to support the whole person—not simply the diagnosis.

This is not about returning to who you were before breast cancer. It is about meeting yourself where you are, listening to what your body needs now, and building the knowledge, strength, and confidence to keep becoming—on your own terms.

 
 

The iRise Above Wellness Program is a versatile initiative that integrates science-based approaches to exercise, yoga, mindfulness meditation, targeted nutrition, and positive psychology. It aims to help women feel their best, achieve long-term survivorship, and thrive. The program is offered virtually via Zoom, social media, and other digital platforms, providing convenience for women at all stages of breast cancer, whether during or after treatment.

Most importantly, the program empowers young women with breast cancer by connecting them to a supportive community of like-minded individuals who share their goals: living full, vibrant lives driven by passion and purpose. This community encourages each member to take control of their journey, inspiring them to become the author of their own story, reclaim their power, and discover their authentic self. Through this strong connection, they can heal, thrive, and genuinely transform their lives.

 
 
  • Woman boxing a punching bag

    EXERCISE

    A flexible online training program empowers women to safely and effectively build strength, endurance, flexibility, and muscle, helping them gain confidence, enhance self-esteem, and feel fantastic. With the support of an exercise app and digital platforms, participants can easily track progress, adjust routines, and motivate each other, ensuring continuous growth and achievement.

  • Woman meditating on the floor with their hands in the prayer position

    MINDFULNESS MEDITATION

    Guided practices and prompts empower women with the essential tools to stay fully present and aware of their surroundings and actions. This heightened mindfulness significantly reduces the likelihood of becoming overwhelmed or reactive.

  • A plate of healthy food such as avocado, tomatoes, cheese, and greens.

    TARGETED NUTRITION

    Webinars, insights from the iRise Above Wellness Collective, and tools empower women to develop customizable, anti-cancer nutrition habits. These strategies not only help them achieve their health goals safely and sustainably but also foster bodies that are inherently less prone to cancer.

  • A woman with their eyes closed among tropical plants

    POSITIVE PSYCHOLOGY

    Programming that inspires and supports women to focus on their strengths, ditch the self-limiting beliefs that diminish the capacity for positivity, and increase the feelings of motivation, resiliency, and wellness. Participants learn to break from the limitation and fear of a breast cancer diagnosis, so they can live fully. They learn to focus on the present moment and anticipate the future through a more positive lens to significantly improve quality of life.

  • A group of women huddling together in a supportive embrace.

    COMMUNITY SUPPORT

    Weekly virtual meetings, online exchanges, and encouragement through the fitness app build camaraderie and accountability among like-minded young women recovering from breast cancer as they strive to achieve common goals.

  • A woman practicing yoga in a high lunge

    YOGA BODY MOVEMENT

    Yoga practices assist with many side effects experienced during and after treatment and surgery for breast cancer. Created by members of our Wellness Collective, the iRise Above yoga practices are designed to connect the body and mind, strengthen the parasympathetic nervous system, promote lymphatic flow, and tone the vagus nerve to boost physical and mental wellbeing.

MY BODY IS READY

A READY TO RISE 12-WEEK WELLNESS JOURNEY

6 Live Sessions | Movement • Mobility • Strength • Confidence

APRIL 10, 24

MAY 8, 15

JUNE 5, 19

REGISTER TODAY

A Science-informed, Nervous-system-safe Approach to Rebuilding Strength, Mobility, and Confidence After Breast Cancer

Your body is resilient. It adapts. It is prepared to heal and regain strength.

After breast cancer treatment, many women feel disconnected from their bodies—stiff, exhausted, uncertain, or hesitant to move as they once did. But understanding how radiation impacts tissue, how hormone suppression can affect joints and recovery, and how surgery may influence mobility and strength is the first step toward reclaiming your body. You have the power to rebuild, restore, and renew.

TREATMENT CHANGES TISSUE - IT DOES NOT ERASE CAPABILITY.

My Body is Ready is a transformative 12-week guided journey designed to empower young women facing breast cancer and its aftermath. With six impactful live sessions held every other week, this program is tailored to help you move with intention, cultivate unshakable confidence, and rebuild trust in your body. Take the step to embrace the vibrant life you truly deserve—your transformation begins now.

This is not just another generic fitness class. It’s a carefully designed, progressive journey crafted by Dr. Sara Acheson, PT, DPT, OCS, CLT-UE, CES — iRise Above’s Movement & Mobility Specialist — who has extensive expertise in working with women diagnosed with breast cancer.

Our program emphasizes:

• Nervous system safety

• Purposeful mobility

• Functional strength

• Lymphatic support

• Building confidence in real-life movement

• Ensuring lasting benefits beyond the program

We blend education, embodied movement, and optional reflective writing prompts, embodying iRise Above’s core belief that true healing occurs through both the body and personal stories.

What Makes This Program Different?

Embark on a transformative 12-week journey where each session is carefully designed to build on the last—guiding you from safety to mobility, then to strength, and ultimately to seamless integration. Experience lasting change with a structured approach that ensures progress at every step.

The 6-Session Arc

SESSION 1: Reconnecting & Creating Safety

Theme: Safety • Awareness • Nervous System

Begin your journey to rebuild trust in your body through gentle mobility and breathwork. Discover how movement can support your nervous system rather than threaten it, empowering you to take control of your well-being.

SESSION 2: Mobility Without Fear

Theme: Range • Ease • Permission

Reclaim your freedom of movement by understanding tissue changes and learning to move with confidence. Say goodbye to guarding and hello to a life of unrestricted motion.

SESSION 3: Building Strength Gently

Theme: Strength • Support • Capability

Enhance your functional strength with techniques that feel empowering and progressive. Align your efforts with your body’s natural capabilities to achieve lasting, real-life vitality.

SESSION 4: Expanding Confidence in Motion

Theme: Confidence • Integration • Momentum

Integrate strength, mobility, and balance to elevate your everyday activities. Build momentum that supports travel, exercise, and the dynamic rhythm of daily life.

SESSION 5: Living Fully & Supporting the Lymphatic System

Theme: Empowerment • Education • Self-Advocacy

Learn proven strategies to boost lymphatic health. Empower yourself to lift, move, and live fearlessly with knowledge and confidence.

SESSION 6: Integration & Moving Forward

Theme: Sustainability • Trust • Continuity

Combine everything you've learned to create a sustainable movement rhythm. Cultivate trust in your body and establish a lasting foundation that extends beyond this program.

This program is specifically for women in their 20s, 30s, and 40s who are ready to regain their strength, confidence, and sense of adventure. Whether you're navigating hormone suppression or simply want to feel empowered to travel, hike, surf, lift, carry children, and live boldly, this is your solution. If hesitation holds you back, fears of injury or stiffness, or a desire to reclaim the strength you once had resonate with you, then this program is designed for you. Don’t let doubts keep you from the vibrant, active life you deserve—take the step toward transformation today.

Who Is This Program For?

Our adventures are bold.
Our community is strong.
Our women deserve to feel prepared — not just emotionally, but mentally and physically.

MOBILITY IS YOUR FOUNDATION

Move often, and your body will rise to meet the demands of the journey.

This program is not about rehab. It’s about readiness.

Readiness to travel.
Readiness to climb.
Readiness to live fully in the body you have now.

Why This Program Matters to iRise Above

  • 12 weeks total

  • 6 live sessions (every other week)

  • Guided movement and education

  • Optional reflective prompts

  • Take-home practices between sessions

  • Supportive, judgment-free community

No experience required.

Modifications are available at every level.

Format

 
 

 TESTIMONIALS

Meet Kristen. Hear her story. Be inspired.

Meet Deborah. Hear her story. Be inspired.

Meet Cait. Hear her story. Be inspired.

Meet Kristi. Hear her story. Be inspired.

  • Kristi M., 46, Bethesda, MD, USA

    “Combining physical, mental, and spiritual well-being were crucial to me during my breast cancer treatment nine years ago, but I had gotten away from them over the years. The iRise and Shine Wellness Training Program was exactly the boost that I needed to revitalize all of those areas of my life with the added support of a community of survivors who face similar challenges. This regimen armed me with the latest information about nutrition, exercise, sexual health, and spiritual well-being targeted to breast cancer survivors, but it was the encouragement of the community of survivors, and our compassionate trainers, that empowered me to make the most of these tools.

    The weekly presentations about topics ranging from sexual health to spiritual discovery were not only informative and evidenced-based, they were delivered by compassionate and empathetic experts. Check-ins and light-hearted discussions on social media and via the fitness app added accountability. But my favorite element of the program were Jake Wright’s workouts, which are individually tailored to each participant. I am an avid runner who has participated in dozens of live and recorded exercise programs over decades, and I found Jake’s to be the most effective and accessible of them all. As a runner, I am leery of exercise programs that are too strenuous and require a lot of plyometrics – Jake’s workouts offer just the right amount of targeted-challenge that delivers results and they can be modified. I really appreciated his short videos that describe and demonstrate each exercise.

    This program offered the tools and encouragement that I needed to take back control of my mental, physical, and spiritual well-being, and cultivate a rich and well-rounded life as a cancer survivor.”

  • Andrea S., Toronto, ON, Canada

    “I felt lost after active treatment, the iRise & Shine Wellness Training Program really helped me find my way. The workouts are fun and keep me active and accountable. If I need a little motivation, the ladies are always there for support.”

  • Marie F., 42 Culver City, CA, USA

    “A month before finishing chemotherapy for breast cancer I found iRise & Gillian. It was perfect timing to support me in the most challenging time of my entire journey. Typically treatment ends and patients are left to navigate their new world alone - Not me! Thanks to iRise I had support for all facets - mind, body & spirit. Their nutrition, fitness, meditation, journaling and check-in meetings are science-backed methods to prevent recurrence. Plus the program brings me so much joy! I can’t thank Gillian & my iRise sisters enough!”

  • Karen R., 37, Toronto, ON, Canada

    “I was fortunate that during my treatment I felt well enough to stay physically active, yet I found that all wellness programs catering to women with breast cancer were designed for an older population and there were not a lot of programs that would be applicable to young and active breast cancer patients. The exercise and training component of the iRise & Shine Wellness Training Program was vigorous enough to be challenging to even the most active participant, but customizable enough to appeal to someone new to working out. The seminars were very relevant to issues facing young women with breast cancer and the online community provided accountability and a place to share our triumphs and frustrations. “

Breast cancer currently has no cure. Question your prognosis and take charge of your health and well-being.

FAQ

  • The Wellness Training Program is an online, virtual program designed to help women feel empowered, supported, and inspired to cultivate an outstanding quality of life during and after breast cancer.

  • The pillars of the Wellness Training Program are daily exercise routines, yoga practices, mindfulness meditations, targeted nutrition information, positive psychology practices, webinars, and community support.

  • The Wellness Training Program lasts twelve weeks.

  • We reserve space for women who have experienced breast cancer in their 20s, 30s, and 40s. Women in active treatment and post treatment can participate.

  • Information is delivered virtually through the following:

    1. Emailed weekly newsletters

    2. The Trainerize exercise app that members download at the start of the program

    3. Weekly interactive Zoom sessions

    4. Private facebook group

    1) Newsletter

    Every week, members receive an emailed newsletter that contains an overview of the weekly intention and focus. Journal prompts and reflections are often included. The newsletter includes links to relevant articles and podcasts, as well as to videos of yoga and meditation practices designed specifically for the Wellness Training Program by our iRise Above Wellness Collective. The newsletter contains targeted nutrition information and tips on clean living. Members also receive links to our interactive Zoom webinars and member support meetings, provided in the newsletter.

    Daily exercise routines are delivered through the Trainerize fitness app that allows participants to track their progress, encourage each other, and even modify routines. Our Wellness Collective fitness coach designs each routine to be fun, engaging, and challenging. Workouts are based on equipment that participants already have or want to purchase.

    2) Exercise

    Each routine includes a series of carefully designed movements, with short video descriptions and demonstrations to ensure that members are using correct form and avoid injury.

    The videos offer modifications so that members can adjust the challenge to suit them and their fitness level. After members complete a routine, they are asked to rank how challenging it was, which allows them to track their progress and provides feedback.

    The workouts target the upper and lower body, as well as the core.

    Although we recommend that participants choose one of the workouts to complete daily, they can complete other activities in addition to or instead of those workouts. Members can track other activities — like swimming, cycling, running, pilates, cross-training and much more — through the app to monitor their progress.

    A live workout is offered on Sundays.

    Our fitness training coach communicates with members through the app, but is also available to meet with members virtually one-on-one to discuss any challenges, questions, or concerns that they have.

    Our yoga practice experts pre-record various classes for you to enjoy on your own time. They also offer live interactive sessions.

    3) Interactive Zoom Sessions

    Each week members can expect an interactive Zoom meeting. These meetings include group support, as well as interactive webinar sessions with our Wellness Collective on subject areas relevant to our community to support their efforts to heal and live well after breast cancer.

    4) Private Facebook Group

    This platform functions as a private forum for interactive dialogue among the members and the Wellness Collective. It’s a safe space where members can share their thoughts and support one another. This is also where the Wellness Collective delivers information on subject matter relevant to the group, in addition to the weekly newsletter and interactive webinars.

  • Yes, most of the activities are asynchronous and delivered virtually — members can complete them at any time that is convenient for them. Our interactive weekly meetings and webinars are synchronous — they are held at the same time each week — and are accessed through Zoom. Members can dedicate as much time as they like to the program, though the more time they put into it, the more they will get out of it.

  • No, daily workout options always include a bodyweight routine that requires no equipment at all. Other routines are based on equipment that participants already have or want to purchase.

  • Absolutely! The workouts are flexible and can be adjusted to accommodate any fitness level. Members can complete bodyweight workouts, which require no equipment at all, or simply elect to do fewer reps or sets of workouts with weights, minibands, and other equipment. Detailed information about equipment that participants can use is provided at the beginning of the program. Members are encouraged to challenge themselves based on their fitness and comfort level. Our fitness coach is always happy to communicate with participants and suggest ways of modifying their exercise routines.

  • Not at all. Although our fitness coach recommends that participants choose one of the workouts to complete daily, they can complete other activities in addition to or instead of those workouts. Members can track other activities — like swimming, cycling, running, cross-training, pilates, and much more — through the app to monitor their progress.

  • Our exercise and yoga practices are unique because they are carefully designed by our Wellness Collective experts with iRise Above members — younger women who have had, or are being treated for, breast cancer — specifically in mind.

    But our Wellness Training Program offers far more than just those practices. Our members also benefit from mindfulness meditations, targeted nutrition information and motivation, positive psychology practices, webinars, and community support — all focused on the unique needs and challenges that younger women with breast cancer face during and after treatment.

    Research shows that all of these practices benefit women with breast cancer and they reflect the iRise Above Foundation’s commitment to empowering women with the tools that they can adopt to cultivate vibrant wellness, to heal and live well during and after cancer.

  • Our program is flexible — members can participate as little or as much as they like, though the more that they put into it, the more they will get out of it. Participants complete workouts, yoga and mindfulness practices, journaling, and so on their own time. Our recorded webinars and weekly group support meetings are scheduled to last an hour, once a week.

  • No! In fact we encourage women at any stage to join the Wellness Training Program.

  • $180 USD