Partner Spotlight: Julia Clover at Flora Wellness Practitioners

For many cancer survivors, navigating nutrition after treatment can feel like one more task to juggle during an already-difficult time. There is no shortage of advice online, and much of it can feel rigid or inflexible—cut this out, avoid that, follow this diet, never eat that food again. Julia Clover, a registered dietitian with Flora Wellness Practitioners, takes a different approach.

Since beginning her work with Survivor Fitness participants in January 2026, Julia has counselled more than 30 survivors one-on-one in nutrition. Her focus is simple: help people understand what their bodies need, make informed choices, and build habits they can actually maintain.

That same philosophy shaped Survivor Fitness’ summer nutrition series, which Julia led with a three-part video series called “Meal Planning Without the Overwhelm.” The series offered practical strategies for making nutrition feel less complicated, especially during busy summer months.

Today, we invited Julia to sit down, share a little more of her story, and offer her take on what cancer survivors should know about eating well after treatment.

Starting With the Person, Not the Plan

Julia first connected with Survivor Fitness through Flora Wellness Practitioners, where she works as a registered dietitian specializing in women’s health, metabolic health, hormone health, sustainable weight loss, and oncology nutrition.

Her recognition that everyone’s body is different—with unique needs and challenges—also informs her work as a Survivor Fitness partner. When Julia meets each participant, they arrive with different questions, challenges, and goals in mind. Instead of making them follow a one-size-fits-all plan, Julia starts building a plan with each patient in mind.

“The most important part of a cancer patient’s diet is recognizing that nutrition needs to be individualized,” she says. “There is no single ‘cancer diet’ that works for everyone.”

That individualized approach can include everything from rebuilding muscle with adequate protein to navigating digestive changes, improving energy, incorporating more nutrient-dense foods, or simply finding meals that fit into a busy schedule.

Julia also encourages participants to avoid unnecessary dietary restrictions. Carbohydrates, for example, can play an important role in providing fuel for the brain and body. Instead of eliminating entire food groups, she encourages survivors to focus on balanced nutrition and sustainable habits.

When Food Becomes Fuel, Not Something to Fear

One of Julia’s favorite parts of her work is watching participants change their relationship with food over time.

One of her first Survivor Fitness participants initially came to her after years of struggling with weight maintenance and body image. Cancer treatment added another layer to those challenges, but nutrition coaching allowed her to rethink what food meant and how it could support her health.

As their work together progressed, Julia watched her become more confident, improve her energy and strength, and develop a healthier relationship with food.

“She no longer views ‘healthy eating’ as a punishment or something restrictive,” Julia says. “Instead, she has taken what she has learned, experimented with new foods and recipes, and found ways to create meals that are enjoyable while also supporting her health.”

During one check-in, a participant summed up that transformation in her own words: “I view food as fuel and enjoy learning how my body responds, adjusting as needed. It makes me feel empowered to be in my own skin.”

For Julia, those moments capture why individualized nutrition support matters.

Making Healthy Habits Work in Real Life

Julia’s work is not about chasing the latest nutrition trend. While topics such as anti-inflammatory foods, protein, gut health, and intermittent fasting receive plenty of attention, she encourages survivors to focus first on the fundamentals.

That means eating a variety of whole foods, incorporating adequate protein, choosing nutrient-dense foods, and creating habits that fit real life.

“Nutrition plays an important role in supporting cancer survivors, but there is no single ‘perfect’ diet that everyone needs to follow,” she says. “The most important focus is creating healthy, sustainable habits that can be maintained long term.”

That philosophy also guided her summer webinar series. Rather than adding another complicated task to participants’ plates, Julia focused on making meal planning more manageable.

You Don’t Have to Have It All Figured Out

Julia knows that reaching out for nutrition support can feel intimidating, particularly when there is already so much conflicting information available.

Her advice? Start anyway.

“There will never be a ‘perfect’ time to start,” she says. “So even if you are feeling scared, nervous, or unsure of yourself, I encourage you to take that first step.”

You don’t have to arrive with a perfect diet or a list of goals. Survivor Fitness participants can start wherever they are and work with a qualified nutrition professional to determine what makes sense for their individual needs.

That’s what makes the partnership so meaningful for Julia: she gets to provide education, answer questions, and offer reassurance while helping survivors rebuild confidence in something they navigate every day.

“I am incredibly grateful for the opportunity to work with Survivor Fitness participants and be part of their health journey,” she says.

That journey can begin with something as simple as learning to see food in a new way.

Join the Survivor Fitness Community

We’re incredibly grateful for Julia and the expertise, encouragement, and practical insights she has shared with the Survivor Fitness community. From leading our summer nutrition series to working one-on-one with participants, Julia continues to help survivors build a healthier, more confident relationship with food. We’re grateful for the difference she makes, and for the care she brings to every participant she supports.

Interested in becoming part of the Survivor Fitness community? Trainers, dietitians, and other wellness professionals can learn more about becoming a Survivor Fitness partner. Cancer survivors can explore our free programs and find support for the next stage of their journey.

Hydration 2.0: Managing Brain Fog and Fatigue in the Late Summer Heat

Hydration 2.0: Managing Brain Fog and Fatigue in the Late Summer Heat

August often brings a very specific kind of seasonal reality. The humidity makes the afternoon air feel thick, and even a brief walk down the driveway can leave you feeling completely drained. While the late summer heat challenges everyone, it presents a much steeper uphill battle if you are currently navigating life after cancer treatment.

When you are trying to reclaim your life and schedule, encountering a sudden wall of exhaustion or mental fog can feel incredibly discouraging. Many survivors assume they just need to push harder or drink more tap water. However, post-treatment bodies operate on a completely different biological budget. Beating the August slump requires a smarter, more deliberate approach to hydration that directly protects your physical and cognitive energy.

The Science Behind the Late Summer Slump

It helps to look at exactly what is happening inside a recovering body to effectively protect your energy during a humid Southern summer. Here are a few clinical data insights that reveal that even a minor drop in hydration carries significant consequences for cancer survivors: 

  • A 12% Cognitive Drop: Data from neuroscience studies show that a mere 1% to 2% drop in body water weight induces an immediate spike in mental friction. For a survivor already managing the lingering effects of cancer treatment, this tiny fluid deficit triggers a 12% drop in short-term memory accuracy and increases word-finding errors.
  • A 50% Cardiovascular Tax: When ambient temperatures rise, your body forces blood vessels to dilate to cool itself down. Physiology data shows that under heat stress, your cardiac output must increase by up to 50% just to divert blood flow to the skin for sweat evaporation.

For someone recovering from intense treatments or navigating ongoing hormone therapies, this means your heart works twice as hard simply to maintain a safe internal temperature. 

Additional Resource: For a deeper look at navigating this specific physical toll, explore our guide on Beating the Heat: How Cancer Survivors Can Manage Summer Fatigue.

Practical Strategies for Sustainable Hydration

Moving past generic advice means changing how, when, and what you drink throughout the day. Here are a few evidence-based adjustments you can easily integrate into your daily routine: 

1. Front-Load Your Morning

We naturally lose fluids overnight, meaning you likely wake up at a hydration deficit. Drink twelve to sixteen ounces of water immediately upon waking up, well before you reach for your morning coffee or tea. Because caffeine acts as a mild diuretic, fueling your body with pure water first establishes a stable baseline for your energy and focus.

Additional Resource: Looking to build a more intentional start to your day? Read our guide on 8 Healthy Elements to Add to Your Morning Routine for simple ways to incorporate healthy habits into your day.

2. Prioritize Electrolyte Balance During Movement

When you engage in indoor strength training or light outdoor activities, sweating washes away critical minerals that your cells need to function. Plain water alone can dilute your system and worsen fatigue. Introduce clean electrolyte replacements containing sodium, potassium, and magnesium into your workout water to support muscle contraction and prevent sudden energy crashes.

Additional Resource: Read our recent breakdown on Summer Strength Training: Simple Ways to Stay Active During the Dog Days of Summer to learn how to safely modify your indoor movements.

3. Eat Your Fluids to Combat Forgetfulness

Cognitive fatigue can make it easy to forget to sip water throughout the day. You can bypass this hurdle by incorporating high-water-content foods into your meals and snacks. Foods like cucumbers, watermelon, celery, and strawberries release their water content slowly during digestion, providing your body with a sustained, time-released hydration source.

Additional Resource: If you want more practical, low-stress ideas to simplify your kitchen routine this season, check out Summer Nutrition Made Simpler: Practical Advice for Busy Cancer Survivors.

Rebuilding Your Foundation Safely with Survivor Fitness 

At Survivor Fitness, we believe your path forward should be completely customized to your current reality. Our personal training partners and registered dietitians take the time to understand your specific medical history, look at your lasting side effects, and build a tailored strength and wellness roadmap that safely respects your boundaries.

You do not have to figure out the complexities of post-treatment wellness on your own. We invite you to subscribe to our newsletter or follow Survivor Fitness on Facebook. We are constantly sharing real-time wellness strategies, inspiring participant stories, and practical recovery insights to keep you moving forward all year long.

Ready to find a fitness routine tailored specifically to your recovery? Apply today to join the Survivor Fitness program.

Are you a fitness or nutrition professional ready to support survivors in your area? Contact our team to become a partner here.

Managing Back-to-School Household Stress as a Cancer Survivor

Managing Back-to-School Household Stress as a Cancer Survivor

There are certain seasons of the year when life doesn’t ask whether you’re ready. August is one of them. The calendar fills up almost overnight, school supply lists appear, sports practices start, and work schedules pick back up. Suddenly, everyone around you seems to be shifting into high gear. For cancer survivors, that can feel surprisingly difficult.

Many Survivor Fitness participants have shared the same tension with us over the years. They want to jump back into life, show up for their families, keep up with busy schedules, and feel like themselves again. At the same time, they’re still navigating fatigue, anxiety, brain fog, lingering side effects, or simply the emotional weight that treatment leaves behind.

A Note for Current and Past Participants: At Survivor Fitness, we’ve seen how much mental health support impacts the survivorship journey, and we are here to help you through it. You can sign up to connect with our licensed mental health counselor through our program—even if you have already completed your fitness sessions with Survivor Fitness. You can reach out to your program coordinator or contact our team to get connected. 

Give Yourself Permission to Feel the Transition

Change is stressful, and even good change brings a certain level of stress. The back-to-school season can create heavy decision fatigue and emotional overload. 

It is completely okay if your energy does not match your ambitions right now. Studies show cancer survivors experience significantly higher rates of anxiety, fatigue, and emotional distress following treatment.

  • 34% of breast cancer survivors still experience significant fatigue 5-10 years post-diagnosis.
  • 33% of survivors report ongoing anxiety regarding cancer recurrence and struggle with not feeling like their old self.
  • 70% of survivors deal with some level of brain fog, pain, and weakness long after active treatment concludes.

Your body is still healing. Adding household stress to the mix can actually exacerbate cancer-related fatigue and disrupt your sleep. You have to expect this transition stress and give yourself permission to feel it.

Core Mental Health Strategies for the New School Year

As the world picks up speed this fall, here are some practical strategies to help you care for yourself: 

1. Establish an Energy Budget 

Having free hours in the day does not equal physical capability. You need to build margin into your schedule. Avoid scheduling activities every single evening. Try classifying your daily tasks. Put things like driving or attending school events into a “High Energy” bucket. Put packing lunches or signing permission slips into a “Low Energy” bucket. You can delegate or drop items when your daily energy budget is spent.

Bonus Resource: Learn how to pace yourself long-term with our guide on How to Create Sustainable Health Goals for Cancer Survivors.

2. Create a Non-Negotiables List 

Identify two or three simple things that help you feel like yourself. Make these your non-negotiables. This might be a twenty-minute morning walk. It could be meal prep on Sundays or a strict bedtime routine. Protecting these few small habits provides stability when the rest of your week feels chaotic.

Bonus Resource: Ready to map out your priorities this season? Read How to Reset and Refocus Your Wellness Goals in the Fall.

3. Adopt a Minimum Viable Routine 

Schedules get incredibly tight in the fall. This often leads to the total abandonment of fitness and nutrition. You can prevent this by pivoting to micro-habits. Try a ten-minute stretch before the kids wake up. Prep simple and nourishing snacks the night before. This helps you avoid decision fatigue during the afternoon rush.

Bonus Resource: Keep your nutrition simple during busy school nights with these 7 Tips for Easy Weekly Meal Planning.

4. Practice Radical Boundaries and Say No 

You have to overcome the guilt of not being the perfect school volunteer. Your recovery comes first. Pre-decide what you will say no to before the requests start pouring in. Give yourself permission to skip the extra carpools or the classroom party planning committees.

Bonus Resource: Protect your peace during demanding social calendar shifts with Navigating Events Without Draining Your Battery.

5. Do Not Wait Until You Are Exhausted to Ask for Help 

Many survivors are great at asking for help during active treatment. They often struggle to accept support afterward. You do not have to carry this burden alone. The National Cancer Institute notes that emotional distress among cancer survivors is very common. It often goes untreated despite its massive impact on quality of life.

Bonus Resource: Discover how to gather the right team around you in our guide on Building a Helpful Support System for Life After Cancer.

Recovery Deserves Room on Your Calendar, Too

Your calendar may look different than it did before cancer. Your energy levels may fluctuate. Some days will feel easy while other days will feel difficult. That type of rhythm is normal.

Taking care of yourself is one of the best ways you can take care of the people you love. Giving yourself grace during this transition isn’t a setback. It’s part of healing.

If you’re looking for support this fall, Survivor Fitness offers free personal training, nutrition counseling, and mental health resources designed specifically for cancer survivors. Wherever you are in your recovery journey, we’re here to help you move forward at your own pace.

Apply today to choose which one of our Survivor Fitness programs might be most helpful for you in this season or connect with our support team if you have any questions.