Participant Spotlight: Melissa Lyon

The Survivor Fitness team is forever motivated by our outstanding participants. They’ve faced such big challenges and tackled them head-on. It’s such a joy to hear our survivors’ many testimonials, and we’re thrilled to shine the spotlight on Melissa Lyon in this Q & A feature.

A Q & A with Melissa Lyon

Survivor Fitness: Tell us about your relationship with Survivor Fitness and how you became a participant.

Melissa Lyon: After talking to my doctor about reconstructive surgery on my breast, they needed me to lose weight before they could operate. I wanted to try diet pills, but my Nurse Navigator suggested I speak with the team at Survivor Fitness first.

SF: When did your journey with Survivor Fitness begin?

ML: I started in October of 2020 and finished up in January of 2021.

SF: How has Survivor Fitness helped you along your journey to regaining your health and wellness?

ML: Survivor Fitness put me in touch with my personal trainer, Stephanie. Stephanie took my vitals and my weight before coming up with a game plan. I went two times a week for 12 weeks, for an hour each time. She coached me to change my habits. For example, I was drinking a lot of soda instead of water. I was challenged to drink water every day, so it became two steps above hate for me. But, after I saw the end results, I was very motivated to stay active. I lost 10 pounds, as well as inches in my waist, arms, and legs. I joined a gym to keep up the work, as I still have a ways to go before reaching my goal.

SF: What would you tell someone else who might be on a similar journey and is considering being a Survivor Fitness participant?

ML: I encourage any cancer survivor struggling with their weight or getting in shape to get in touch with Survivor Fitness. Meg and Stephanie are both such awesome individuals who don’t pass judgment. I walked away from this experience motivated and feeling like I could conquer the world!

Interested in Becoming a Survivor Fitness Participant?

If you or someone you know is a cancer survivor looking to regain your health and wellness through one-on-one personal training and nutritional support, we’re here for you! Connect with us today to learn more.

Modifying an Exercise: When and How

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Exercise is a celebration of what your body can do. It’s also a way to help it continue growing throughout your recovery process. So, how do you know how far to push yourself so that you can accomplish both? You want to improve, but the last thing you want is to overextend yourself and get less out of your workout, or worse, cause an injury. Here are a few signs to let you know that your body needs a modified version of an exercise and how to modify that exercise to fit your body’s needs.

When You Should Modify an Exercise

  • You feel pain when doing the exercise. If you feel pain at any time during a movement, it’s crucial that you stop to notify your trainer. For those who are exercising without a trainer, stop the movement immediately, ensure that you’re doing that exercise correctly, and consider finding a modified version that doesn’t make you feel strained.
  • You are testing the waters with a new movement. When you try an exercise for the first time, and you aren’t comfortable with it yet, it could be safer to start with a modified version of that exercise. 
  • The area you’re working on has been previously injured. As we mentioned previously, if a movement makes you unsure in any way, it’s best to start with a modified exercise. This is especially true if that area has been previously injured, as it’s more likely to cause another injury if you overextend yourself.
  • Your trainer recommends modification. Your trainer may recommend that you modify the exercise at the beginning because they have a grasp on what your body can handle. Even if you feel like you can do more, try a modified version first, and work your way up. 

How to Modify Your Exercises to Fit Your Body’s Needs

There are several ways to modify an exercise to prevent injury and to ensure that you get the most out of your movement. In addition to these tips, you can also try searching for reputable, trusted online sources that offer modified alternatives to your exercise. 

Perform Modified Push-Ups to Increase Your Stability

Consider a modified push-up when thinking of added stability. There are two main options for modified push-ups: a wall push-up or push-ups on your knees. By placing your knees on the floor, you’ve added a stronger base to allow you to complete the movement with less tension. In other exercises, this may look like using two legs instead of one, widening your stance, sitting instead of standing, or using the wall to stabilize yourself.

Slow Down

You might feel pressure to move faster to keep up with everyone else or to finish your workout more quickly; however, it’s more important to ensure that you’re creating a strong foundation for the exercise and building from there. Moving slower allows you more time to think about how that exercise makes you feel, if you need further modifications, or if you’re doing the movement correctly. 

Reduce the Weight

Reducing the weight during an exercise reduces the amount of tension. So, consider using a smaller weight or even using only your body weight when you’re starting out. Remember that form is the most important to prevent injury. Therefore, you should never sacrifice your form to take on more weight.

Give Yourself Time to Rest

If your body isn’t used to doing a particular exercise, it may need more time to recover. You might consider leaving yourself more time in between repetitions or before you move on to the next movement. 

Reduce the Impact 

Reducing the impact of an exercise allows you to be more gentle on your joints. If a movement includes jumping, for example, you may modify it without the jump or make the jump smaller.

Need Guidance in Exercise Modification?

In any workout routine, it’s vital that you always protect yourself first. Watch for cues from your body that it needs a break, communicate frequently with your trainer about how you’re feeling, and give yourself time for gradual improvements rather than running full steam ahead. You know your body best, and with these modification tips, you can change any workout to fit your body’s needs.

Survivor Fitness helps survivors regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to provide you with the tools you need to get the most out of your recovery. Contact us today to learn more

5 Ways Exercise Can Improve Your Mental Health

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On the journey to recovery, cancer survivors come to Survivor Fitness because they want to improve their physical health. What we often see, though, is that when our participants are moving their bodies, they also see mental health benefits along the way. Here are a few research-backed ways that taking care of your body can benefit your mind.

1. Improved Sleep

Though scientists aren’t certain of the “why” when it comes to exercise improving our sleep, researchers at Johns Hopkins assert that moving our bodies increases the amount of slow-wave sleep that we get during the night. Slow-wave sleep is the deep sleep that our bodies need to recover from our day’s activities. When exercising with the goal of improving sleep, ensure that you finish one to two hours before you plan to sleep, as your body will be energized and need time to wind down. 

2. Reduced Stress

Have you ever noticed that you feel more mellow after a workout? Or, even after a walk around the block? According to the Mayo Clinic, exercise increases your brain’s production of endorphins, which can improve your stress response and reduce mild anxiety and depression symptoms. Moving your body is also a wonderful way to process your day’s worry, allowing your brain to slow down, focusing on the movement, and providing yourself with an outlet. According to the American Institute of Stress, 49% of Americans find that exercise is a stress-reducing activity. 

3. Increased Confidence

As you begin to see positive improvements in your body’s range of motion, strength, and energy, you might also see a boost in your self-confidence. Exercise helps you to reach your goals and build on your confidence in what your body is capable of, providing you with an opportunity to take control of your health. 

4. Boosted Overall Mood

Physical activity provides a multitude of benefits that can all add up to improve your mood! With a release of endorphins, a reduction in stress, a boost in confidence, and other positive effects, you will likely find yourself feeling consistently happier with a regular exercise routine. 

5. Increased Energy Levels

A body in motion stays in motion! The more you move, the more energy you’ll likely have. This is the result of increased oxygen and nutrients getting to your tissues. As your muscles get what they need, your cardiovascular system works more efficiently, which boosts your overall endurance to tackle your daily activities. 

Looking to Improve Your Mental and Physical Health?

We want to help! Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

Participant Spotlight: Maria London

There’s a reason why you’ll hear the phrase, “Beating cancer is just the beginning of your story” at Survivor Fitness. And the best parts of the story are often what lies ahead in each participant’s lives. It’s such a joy to hear the many testimonials of our survivors, and we’re thrilled to shine the spotlight on Maria London in this Q & A feature.

A Q & A with Maria London

Survivor Fitness: Tell us about your relationship with Survivor Fitness and how you became a participant.

Maria London: I am a breast cancer survivor. A few months back, I was sharing on my support group page my total frustration at not being able to lose any weight after my treatment and ongoing hormonal blockage. I have always been very active, but the pounds kept piling on. Meg Grunke reached out to me on the support group page and suggested I try Survivor Fitness, and I expressed interest. Money was a concern, but because the program offers scholarships to participants, I was able to take this next step.

SF: When did your journey with Survivor Fitness begin?

ML: I started my 24-session program in September of 2020. After that, I have reupped for another 12-sessions on my own. I am still seeing the personal trainer on a weekly basis.

SF: How has Survivor Fitness helped you along your journey to regaining your health and wellness?

ML: I love to hike but, after cancer, would get winded quickly, and my knees and hips would hurt all the time. I also had lost upper body strength after surgery and radiation. I was also afraid to hurt myself, not knowing what exercises were appropriate for my body after surgery and having lymph nodes removed. According to the surgeon, I will always be at risk of developing lymphedema, so I have to be very careful.

During the pandemic shutdown in 2020, I didn’t want to go to a regular gym. Working out with a personal trainer in a small gym was a game changer. My Survivor Fitness trainer knows just how far to push my body to gain strength without hurting it. I have never felt stronger or been in better shape. Hiking is such a pleasure now, as I have no pain and can go on forever. The dietitian was also very helpful. There are so many diets out there, but none are sustainable for me, so I needed to find a new way of dealing with food, and she really helped me set reasonable expectations.

SF: What makes the relationship with Survivor Fitness so good?

ML: It’s not a workout program. It’s a lifestyle change that is sustainable and completely dependent on the effort you put in. Nobody is yelling at you to do more reps, but you want to do your best because it will benefit you. Personal trainers and dietitians are the key to success. Meg and Aaron Grunke are so supportive, and they make you part of their survivor family.

SF: In what ways does Survivor Fitness empower you to stay active and healthy?

ML: If it weren’t for Survivor Fitness, I would still be sitting on the couch, telling myself that nothing was going to help me lose weight. Boy, was I wrong! Once I started working out and seeing results, I knew I could do this and stick with it. Money is still a concern, since my 24 sessions are over, and I have to pay out of my pocket for individual sessions, but I know that continuing on this journey is important.

SF: What would you tell someone else who might be on a similar journey and is considering being a Survivor Fitness participant?

ML: I am happy to say that I have already referred a friend to the program, and she is thriving. I told her how much better I felt and how my clothes fit again. I feel healthy, strong, and confident, and it’s all thanks to Survivor Fitness starting me on that path.

Interested in Becoming a Survivor Fitness Participant?

If you or someone you know is a cancer survivor looking to regain your health and wellness through one-on-one personal training and nutritional support, we’re here for you! Connect with us today to learn more.

5 Ways to Keep Your Body Moving in Winter

It’s always a little more motivating to get up and get outside when the sun is shining and the skies are blue. But what about when temperatures plummet, and your cozy blankets are calling? We can help! To keep your body moving and maintain your consistent workouts, here are five suggestions to try this winter.

1. Bundle Up and Get Outdoors

When temperatures are low, it might not be as fun to get outside for a good workout. Even daily tasks, like taking your dog for a walk, are much more enjoyable when you’re not continually thinking about how ready you are to get back into the heat. Dressing for the cold will help make your outdoor experience much better. Bundle up in your warmest clothes and go soak up the Vitamin D! Getting outside in the fresh air and sunlight is still essential during those winter days.

Tip: Start your week by checking the daily forecast and plan your outdoor workouts on the warmest days!

2. Search for At-Home Workouts Online

The internet is full of free at-home workouts! Survivor Fitness has some excellent ones on our YouTube page. To mix it up, you can also find options on Fitness Blender, Yoga Journal, the Nike app, and several others. With a quick Google search, you can find the types of exercise you enjoy doing at the levels you need. Ask friends, family, and your Survivor Fitness community for recommendations of online workouts they love.

3. Join a Local Fitness Facility

Though COVID-19 has kept many of us from being able to get to the gym or participate in group workouts as often, there will be a day when we are able to resume more consistent gym schedules again. When it becomes safe to do so, find an indoor option you can rely on. No matter what types of exercises you enjoy, try looking around to see which local gyms offer those classes or equipment. Fitness centers are especially popular with those who love to swim but have to miss out on their daily pool laps when it’s too chilly to head into the water.

4. Gather Friends for a Walking Group

Accountability makes it easier to stay moving during the winter months. When it’s cold outside, it’s tempting to curl up under a blanket and binge-watch your favorite movies or shows. But, having someone who will keep you on a schedule and motivate you can go a long way. Choose an accountability partner or gather your friends for a walking group that meets at a certain time each week. If it’s too cold to bundle up and walk outdoors, try finding an indoor place to walk, such as a local mall or indoor track.

5. Find Daily Opportunities to Keep Moving

Whenever you can, try creating opportunities for yourself to get in some extra movement. These can be small things like taking the stairs instead of an elevator or parking your car further away from the grocery store entrance than you usually would. You can even get your family or spouse involved—have a dance party! Set a step goal for yourself each day, and try to hit that as often as possible, even if that means simply walking around your house. These little opportunities are all around us.

Your Everyday Accountability Partner

Don’t let the cold weather keep you from getting in the exercise that your body thrives on. You can stay moving all winter long with these five tips! Are you or someone you know a cancer survivor? Survivor Fitness helps survivors regain their health and wellness through one-on-one personal training and nutritional support. Contact us today to learn more and sign up for our newsletter for continued information!

How to Incorporate Nutrient-Rich Foods into Your Diet

Have you ever noticed that quick, easy meals are often high in calories and low in nutrients?

When we’re hungry, we might reach for the potato chips. Or, when we’re tired from a long day at work, it might feel easier to order a pizza for dinner. And while we can indulge ourselves once in a while and get our favorite treats, it’s important that we ensure that we’re getting in the daily nutrients that our bodies need to function well. To help, we’re sharing a few ways that you can easily incorporate more nutrient-rich foods into your diet.

Make Simple Switches

Making simple switches is possibly the easiest way to incorporate nutrient-dense foods into your diet. This allows you to eat as you normally would but with changes that you may not even notice, or even better, that you may like your substitution more than what you would typically eat.

Here are a few easy swaps to consider:

  • Greek yogurt in place of sour cream
  • Spinach in place of iceberg lettuce
  • Dark chocolate in place of milk chocolate
  • Whole grain bread in place of white bread
  • Brown rice in place of white rice

With just a few small changes to your diet, you could make a significant difference in the nourishment your body gets in a day.

Have Healthy Food Prepped and Ready

Sometimes, we turn to snacks that are low in nutrients and high in calories because they’re the most convenient option at the time. Instead of reaching for the carrots that you need to chop, you might opt for the snack mix in your cabinet that you can eat immediately. To help curb this habit, prep your fruits and vegetables right when you bring them home from the grocery store. By having healthy options at your fingertips, you’ll be more likely to choose those when you get the craving for a snack.

Of course, fruits and vegetables aren’t your only healthy snack options. You might make some turkey wraps or lentil salads. Get creative with it!

Plan Your Meals Before You’re Hungry

We make some of our worst food choices when we’re hungry. When you’re tired and hungry after a day at work, it may sound more appealing to eat the easy options that you can grab on your way home or have delivered. We don’t blame you! It happens to us too. The best way to prevent this is to plan your meals and even prep them ahead of time. When you know what you’re having for dinner, it’s easier to follow through with that plan. If you’re worried about time, you can cook elements ahead of time to keep in your fridge, such as sautéed veggies, rice, and lentils.

Have you been working nutrient-rich foods into your diet? Great job! With these tips, you can be on a healthier path with just a few small tweaks to your daily routine.

Are you or someone you know a cancer survivor? Survivor Fitness helps survivors regain their health and wellness through one-on-one personal training and nutritional support. Contact us today to learn more!