Navigating Holiday Meals Without Post-Treatment Guilt

You are standing in front of a sprawling Thanksgiving sideboard, holding a paper plate. On your left, a well-meaning aunt whispers, “Is sweet potato casserole okay with your cancer diet?” On your right, a cousin hands you a glass of wine while insisting, “You survived treatment—you deserve to celebrate!”

Suddenly, a plate of food feels less like a meal and more like a high-stakes obstacle course.

If you have ever felt caught in the awkward space between wanting to enjoy a festive meal and feeling a knot of post-treatment guilt in your stomach, you are far from alone. Navigating holiday tables as a cancer survivor brings a heavy layer of food rules, unsolicited advice, and an exhausting pressure to “eat perfectly.”

Earlier this year, Registered Dietitian Julia Clover led a free, three-part nutrition workshop series for the Survivor Fitness community. Her core message was clear: nutrition during survivorship is not about perfection, restriction, or fear—it is about nourishing your body and restoring peace in your relationship with food.

Here are four practical takeaways from Julia’s workshops to help you navigate holiday meals with confidence, grace, and zero guilt.

1. Allow Yourself to Have Imperfect Meals

It is easy to feel like every single thing you eat needs to be a masterclass in health, especially after a diagnosis. But Julia reminds us that nutrition is built through consistency over time, not perfect individual meals.

One holiday dinner, one dessert, or an imperfect plate does not derail your recovery or undo your progress. Letting go of the “all-or-nothing” mindset allows you to enjoy the holiday season without carrying unnecessary guilt into every meal.

2. Practice Simple Mindset Shifts to Make Healthier Choices

Changing how you talk to yourself about food can immediately lower your stress levels during a busy season. Julia recommends shifting away from restriction and pressure, focusing instead on fuel and support:

  • Instead of: “I’m too busy to think about what to eat.”
  • Try shifting to: “I may not have time to make the perfect meal, but I can still make simple choices that support my energy and goals.”
  • Instead of: “I feel like I have to cut out everything I enjoy to be healthy.”
  • Try shifting to: “I can focus on adding nourishing foods while still enjoying the foods I love.”

3. Use a Simple 3-Part Holiday Formula for Meal Planning

When you are standing in front of a holiday buffet or deciding what to bring to a potluck, nutrition doesn’t have to be complicated. Julia recommends focusing on three simple components:

  • Protein: Keeps you satiated, nourishes your tissues, and supports muscle recovery.
  • Vegetables: Provide essential vitamins, minerals, and digestive fiber.
  • Carbohydrates: Fuel your body and brain with steady energy.

Fall and winter are full of incredible, nutrient-dense carbohydrates like sweet potatoes, squash, quinoa, and whole grains that fit this formula while keeping meals comforting and seasonal.

Want to see how this works in practice? Check out Session 2 of Julia’s workshop series for a detailed look at applying this simple formula to holiday gatherings.

4. Use of Convenience Foods if You’re Running Low on Time or Energy

One of the biggest challenges during post-treatment recovery is unpredictable energy. You might plan to cook a nourishing meal, only to find yourself exhausted by late afternoon.

Julia encourages survivors to treat high-quality convenience foods as a strategic tool, not a shortcut to feel bad about. Stocking your kitchen with low-effort staples saves physical energy while keeping your nutrition on track:

  • Pre-cut fresh or frozen fruits and vegetables: Eliminates chopping time while keeping fiber and nutrients readily available.
  • Greek yogurt and cottage cheese: Quick, zero-prep protein sources for mornings or snacks.
  • Pre-cooked whole grains or canned beans: Easy additions to boost the fuel content of any meal.

For a deeper breakdown of low-prep meal ideas and smart kitchen shortcuts, explore Session 3 of our nutrition workshop series.

Rebuilding Your Relationship with Food After Cancer 

At Survivor Fitness, we believe that true recovery requires a holistic approach. Reclaiming your health after cancer goes far beyond counting calories or stepping on a scale—it is about rebuilding your strength, honoring your body, and caring for your emotional health.

That is why our programs provide full, 1-on-1 support across all three core areas of survivorship, completely free of charge:

  • Personalized Nutrition Coaching: Work directly with a Registered Dietitian like Julia Clover to build sustainable, stress-free eating habits tailored to your post-treatment needs.
  • 1-on-1 Fitness Training: Rebuild your strength, mobility, and cardiovascular energy safely alongside a personal trainer who understands your medical history and energy limits.
  • Licensed Mental Health Counseling: Process the mental and emotional toll of life after cancer with a professional who understands oncology recovery.

Whether you finished treatment last month or years ago, you do not have to figure out this next chapter on your own.

Apply today to connect with our team and start your customized Survivor Fitness journey.

How to Support Someone With Cancer: What to Say, Do and Remember After Treatment

When someone you love is diagnosed with cancer, it can be hard to know what to say or do. You want to help. You want to make things easier. But you may also worry about saying the wrong thing, offering too much advice, or not doing enough.

There’s no perfect way to support someone through cancer. Every person, diagnosis, and family is different. What matters most is showing up, listening, and letting your loved one help you understand what they need.

And remember: the need for support doesn’t end when treatment does. 

For many people, the weeks and months after treatment bring a different set of challenges. Appointments may be less frequent. Friends and family may not check in as often. But fatigue, changes to the body, anxiety, uncertainty, and the work of rebuilding everyday life can continue. 

What Cancer Survivors May Be Feeling and Experiencing

According to the American Cancer Society, 35% of people affected by cancer report feeling they lost friends and felt more isolated overall. The study also shows that the majority of cancer patients said it would help if friends and loved ones were trained on the best ways to connect with and support them.

The National Cancer Institute also notes that recovery can take longer than families expect, and caregivers themselves may experience a mix of relief, loneliness, stress and uncertainty — even after treatment ends.

How to Show Up and Support Someone with Cancer

Here are five ways you can be there for your loved one throughout the journey.

1. Start by Following Their Lead

One of the most helpful things you can do is let your loved one decide how much they want to talk about cancer. Some days, they may want to tell you everything. Other days, they may want to talk about work, their kids, sports, a TV show, or anything else.

Try not to assume that every conversation needs to be about cancer.

You also don’t have to find the perfect thing to say. Something as simple as “I don’t know exactly what to say, but I care about you and I’m here,” can be meaningful.

Try to listen without immediately trying to solve the problem. If they are scared, angry or frustrated, they may not need you to make those feelings go away. They may simply need someone willing to sit with them.

2. Offer Specific Help

“Let me know if you need anything” is a kind thing to say, but it’s an open-ended offer that can be difficult to respond to.

Instead, offer something specific:

  • “Can I bring dinner on Tuesday?”
  • “I’m going to the grocery store. What can I pick up for you?”
  • “Want me to drive you to your appointment?”
  • “I can take the kids to practice this week.”
  • “Can I come over Saturday and help with the yard?”
  • “Would you like company, or would you rather have some quiet time?”

Small, practical things can take a surprising amount of weight off someone’s shoulders.

And don’t assume that what helped during treatment is what they need now. Their needs may change from week to week.

3. Be Careful With Advice

When someone you love has cancer, you may start researching everything you can think of. That’s understandable. You want to help.

But be careful not to turn what you find into a list of things your loved one should be doing. That includes diets, supplements, exercise programs, alternative treatments, and stories about someone else who had cancer.

Unless they ask for advice, your job is not to become their oncologist, nutritionist or personal trainer. 

Instead, ask: “Would it be helpful if I looked into some resources with you?” That gives them a choice and keeps them in control of their own care.

4. Keep Showing Up After Treatment Ends

This is one of the most important things to remember.

When treatment ends, it can feel like the obvious time to celebrate. And it is worth celebrating. But “finished with treatment” doesn’t necessarily mean “back to normal.”

A survivor may be feeling a lot of uncertainty about what comes next. So keep checking in. Instead of only asking, “How are you feeling?”, try:

  • “What has been hardest lately?”
  • “What are you looking forward to right now?”
  • “Is there anything you wish you had more help with?”
  • “What would make this week a little easier?”

And keep inviting them to do normal things. Go for a walk. Grab coffee. Watch a movie. Have dinner. Talk about something completely unrelated to cancer.

Your loved one is still your loved one. Cancer is part of their story, but it isn’t the whole story.

5. Help Them Rebuild, Don’t Push Them to “Get Back to Normal”

After months of appointments and treatment, a survivor may be eager to feel strong again. Or they may not know where to begin.

Maybe they used to exercise regularly but don’t know what their body can handle now. Maybe they’re exhausted. Maybe surgery changed their mobility. Maybe they’re nervous about returning to the gym.

This is a place where encouragement can help, but pressure usually doesn’t.

Instead of saying, “You need to start exercising again,” try asking, “Would you want some help finding a way to get moving that feels right for you?”

If they’re interested, offer to take a walk together or help them find a professional who understands cancer recovery.

Research-backed cancer care guidelines support exercise to manage symptoms like fatigue and maintain physical function. The right approach depends on the person’s health, treatment history, and current abilities.

How Survivor Fitness Can Help

Survivor Fitness helps people navigate life after cancer treatment.

Through our free personalized programs, survivors receive one-on-one fitness training, nutrition coaching, and mental health support. Our goal is to meet each person where they are and help them figure out what comes next.

Before applying, many of our participants have said some version of the following:

  • “I want to get stronger, but I don’t know where to start.”
  • “I don’t feel like myself anymore.”
  • “I’m nervous about exercising after treatment.”
  • “I know I need to take better care of myself, but I don’t know how to fit it into my life.”

If you have heard these phrases and think Survivor Fitness could be a good fit for someone you love, you don’t have to convince them or pressure them.

Share our programs with them. 

Sometimes the most helpful thing you can say is simply, “I found this and thought it might be helpful. Want to take a look?”

You Can Make a Difference Simply by Staying

You don’t need the perfect words. You don’t need to know exactly what to do.

Keep showing up.

Listen when they want to talk. Give them space when they don’t. Offer specific help. Keep inviting them into everyday life. Remember that recovery doesn’t have a finish line that looks the same for everyone.

And when treatment ends, don’t assume your loved one no longer needs you.

Sometimes, that’s when they need someone to say, “I’m still here. What do you need?”

If your loved one is ready to take the next step in rebuilding strength, confidence, and healthy routines after cancer treatment, Survivor Fitness is here to help. Learn more about our programs or encourage your loved one to apply today.

What Breast Cancer Taught Me About Taking Care of Myself

For Breast Cancer Awareness Month, we invited Ann Williams, founder of Nashville-based Yearly Co. and a Survivor Fitness participant, to share her perspective on life after breast cancer.

Ann has experienced firsthand the challenges of returning to everyday life after treatment, and she continues to use her story to encourage and support other women. We’re grateful for the opportunity to share her perspective on self-care, finding the right support, and learning to celebrate what comes next.

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As a breast cancer survivor, I’m grateful for the awareness, research, and conversations that can help other women. But I also know how much this experience can change you, and how important it is to keep talking about what happens after treatment ends.

I was diagnosed with stage 1, grade 3, ER/PR and HER2-positive breast cancer when I was 37. I had two invasive ductal carcinoma tumors and went through six rounds of TCHP chemotherapy followed by a double mastectomy.

At the time, I was a mom to two young girls, a wife, and a business owner. I was used to caring for lots of people and balancing many tasks at once. Cancer forced me to stop.

I stepped away from work and focused 100% on my healing and health. I was incredibly grateful for the people who surrounded and supported me through that season, especially the community we have here in Nashville.

But one of the biggest things cancer taught me was that taking care of myself couldn’t be something I squeezed in when everything else was taken care of. It had to become a priority.

Life After Cancer Looks Different

Cancer has changed the way I approach almost everything.

I’m still a wife, mom, and business owner. Life is just as busy as before my diagnosis. 

But I’ve learned that taking care of myself is not separate from taking care of everything else; it helps me show up for it all.

That doesn’t mean I do everything perfectly. But I’m more intentional about my health and well-being. Exercise is non-negotiable. So is eating well. So is making time to rest.

Cancer has also made me a stronger advocate for myself and for other women. I know how overwhelming it can be to figure out what comes next, and I want other women to know they don’t have to figure it out alone.

Find a Plan That Works for You

Before cancer, I enjoyed being active. I had tried different exercise classes and liked moving my body—but after treatment and surgery, I felt a little lost.

I knew I wanted to get back into fitness, but I didn’t know what I could safely do. My body felt different, and I wasn’t sure how to start.

That’s how I found Survivor Fitness.

I was so excited to learn that a program like this existed. I knew I needed someone to guide me back into working out, and I loved that the trainers understood what cancer survivors had been through.

From my first session, I felt like I had a plan. We started by measuring my range of motion and taking measurements so we could track my progress. The trainer and gym I was matched with were warm, friendly, and fun. I also saw other cancer survivors coming through the gym, which was a reminder that I wasn’t the only person figuring out what came next.

Over the course of the program, I became more comfortable and confident in the gym. I learned how important it can be to find a personalized approach when you’re learning how to balance fitness with real life and advocate for your health.

Find Support to Help You Continue to Move Forward

For me, Survivor Fitness was the bridge I needed to keep moving forward.

I knew my body would feel different after cancer treatment and surgery; I just didn’t know exactly what that would look like. Having a trainer who knew how to ease me back into exercise and challenge me appropriately gave me the confidence to start pushing myself again.

It also helped remove the excuses and uncertainty that had been holding me back. What can I do? Is this safe? Do I have time? Is working out worth the effort?

Someone helped me answer those questions.

If you’re a cancer survivor thinking about getting back into exercise but aren’t sure where to start, my advice is simple: don’t let the opportunity pass you by.

Working with a free, qualified personal trainer who understands cancer survivorship is such a gift. Even if you’ve never been to a gym before, Survivor Fitness can help you get comfortable with what your body is capable of.

Because your body may feel different after cancer—mine certainly did. But different doesn’t mean you have to stop caring for it. This experience has helped me realize how much there is to celebrate.

Celebrating the Women We Become

That desire to support and celebrate women is also at the heart of my business, Yearly Co.

The company started with a family tradition. My grandfather gave my grandmother a gold bangle each year of their marriage. Sixty years later, I started making similar gold bangles in my garage to share that tradition with other women.

What started as a naptime hobby has grown into a fine jewelry company with 15 employees, an office on Music Row, and a retail showroom in Green Hills. We make custom-fit bangles and other solid gold pieces designed to celebrate the special occasions, milestones and stories that make each woman’s life her own.

Cancer has given that mission even more meaning for me.

At Yearly Co., we love helping women celebrate their stories with jewelry. Survivor Fitness helps women celebrate their stories another way, by helping them care for themselves, rebuild their strength, and feel confident in their bodies again.

I love supporting organizations that help women become the best versions of themselves, and I’m incredibly thankful that Survivor Fitness exists.

Celebration & Connection: Highlights from our 2026 Survivor Fitness Soirées

September was an unforgettable month for the Survivor Fitness family. We gathered across Tennessee for our annual Survivor Fitness Soirées in Knoxville and Nashville, and the energy in both rooms was electric.

Events like these are such a powerful reminder of what happens when a community rallies around a shared mission to empower survivors to reclaim their health and thrive after cancer treatment. Between our two events this year, our incredible community raised a record-breaking $450,000, nearly half a million dollars! 

Every dollar raised goes directly toward ensuring our personal training, nutrition coaching, and mental health programs remain completely free for the hundreds of cancer survivors who walk through our doors each year. Whether you bought a ticket, sponsored a table, donated an auction item, or simply showed up to cheer on our survivors, we cannot thank you enough.

Honoring Stories of Resilience

While the fundraising total is something to celebrate, the true heart of both evenings was the stories shared on stage. This year, we had the privilege of honoring two extraordinary women who embody what Survivor Fitness is all about.

In Knoxville, we celebrated our 2026 Honoree, Jennifer Ayers. Jennifer’s journey began in 2020 when she faced multiple cancer diagnoses. Through sheer determination and support from her Survivor Fitness training and nutrition coaches, she fought her way back. Jennifer went from struggling to walk on a treadmill to crossing the finish line of a 5K. Hear her story firsthand:

In Nashville, we honored our 2026 Honoree, Olivia Leow. Diagnosed with stage 2 astrocytoma—a form of brain cancer—in 2021, Olivia continues to navigate regular MRI scans and oncology follow-ups. When she was introduced to Survivor Fitness, she dove in headfirst, participating in all three pillars of our program: personal training, nutrition guidance, and mental health counseling. Her holistic commitment to her recovery inspired everyone in the room.

A Community Connected

Beyond the speeches and the fundraising, one of our absolute favorite parts of the Soirée season is watching connections spark across the room.

Where else do you see cancer survivors, local donors, corporate sponsors, oncologists, doctors, and family members all standing together in the same room? Seeing hundreds of people from different walks of life unite around a single purpose—helping survivors reclaim their health and confidence after cancer—was deeply moving.

Thank You to Our Sponsors

An evening of this scale is only possible through the incredible generosity of our corporate and community partners. A huge thank you to our presenting and event sponsors who made the 2026 Soirées a massive success:

And special thanks to all of our local auction donors and event volunteers who brought this night to life!

Looking Ahead & How to Stay Involved

As we look back on the success of the 2026 Soirées, our hearts are overflowing with gratitude. Because of your generosity, hundreds of survivors across Tennessee will receive the personalized expert care they need to rebuild their lives in the coming year.

The party may be over, but our mission continues every single day. If you want to keep the momentum going and help us serve even more survivors, here is how you can continue to support Survivor Fitness:

To everyone who attended, volunteered, sponsored, or gave: thank you for being a vital part of the Survivor Fitness story. We couldn’t do this without you!

Navigating Breast Cancer Awareness Month Without Emotional Overwhelm

October can be a complicated month when you’ve had breast cancer.

Suddenly, reminders about cancer are everywhere. Pink ribbons show up on products and storefronts. Social media is overrun with survivor stories and fundraising campaigns. 

For survivors, that can feel meaningful. But it can also bring back memories you thought you had put behind you, remind you of people you’ve lost, or simply make it harder to go through your day without thinking about cancer.

And sometimes, you may not even know why you’re feeling the way you do.

At Survivor Fitness, we’ve worked with hundreds of breast cancer survivors, and we’ve heard firsthand how different the experience of survivorship can be from one person to the next. So instead of telling you how you should feel this October, we wanted to share some perspective from survivors who have been there. 

We hope their words remind you that whatever you’re feeling, you’re not alone.

Allow Yourself to Feel What You Feel

Finishing treatment can come with many expectations. You ring the bell, celebrate with your loved ones, and hear that it’s time to move forward.

But moving forward doesn’t always feel triumphant.

As Survivor Fitness participant Feroza Freeland shared: “Ringing the bell at the end of treatment felt very triumphant. There was a sense that ‘you’re done, you’ve beaten it, it’s over, now you can move on with your life,’ but I wasn’t feeling that at all.”

October can bring that same tension back to the surface. You may feel happy to be here and still feel sad about what you went through. You may be grateful for your health and still angry about what cancer took from you. Those feelings can exist at the same time.

Additional Resource: Our mental health partners offer actionable ways to build mental and emotional resilience after cancer. 

Pay Attention to What Drains You

You don’t have to participate in every conversation about breast cancer.

If your social media feed starts feeling like too much, take a break. Mute an account for a while. Skip an event. Step away from a campaign that brings up difficult memories.

You can care deeply about breast cancer awareness without exposing yourself to every reminder of it.

It can also help to notice what restores you. Spend time with people who make you feel like yourself. Get outside. Exercise if it feels good. Read something unrelated to cancer. Do something that reminds you that your life is much bigger than your diagnosis.

Protecting your emotional energy isn’t selfish. It’s part of self-care.

Additional Resource: Here are some practical ideas to navigate events and manage your calendar without draining your battery. 

Remember That You May Be Different Now

Sometimes the hardest part of survivorship is realizing that you aren’t the same person you were before cancer.

That doesn’t mean something is wrong.

Survivor Fitness participant Karin Downs put it this way:

“Karin after cancer will be different from Karin before cancer. Not better, not worse, but different—and that is NOT a bad thing.”

You may have different priorities. You could relate to your body differently. You might appreciate your time, relationships, and health in a new way. You may still be figuring out what has changed. You don’t have to rush that process.

Additional Resource: Reclaiming body confidence and learning to love your post-cancer self takes time. Here are some insights from our community on learning to love your body after cancer treatment. 

Focus on What You Can Control

A difficult reality of survivorship is learning to live with uncertainty. You can follow your care plan, attend your appointments, and make healthy choices, but you can’t control everything that happens next.

Beth Lehman, a Survivor Fitness participant, shared a perspective that captures this balance: 

“I know I cannot control if my cancer returns. But I can take care of my body in a way that supports overall health.”

That can look different for everyone. Maybe it means rebuilding your strength. Maybe it means finding foods that give you energy. Maybe it means getting more sleep, working with a counselor, or simply getting back to activities you enjoy.

The goal isn’t to control your future. It’s to care for yourself in the present.

Additional Resource: If you aren’t sure where to start, here are some best practices for exercising after breast cancer. 

You Don’t Have to Do This Alone

If October brings up unexpected emotions, you don’t have to work through them alone.

Ongoing support can matter long after treatment ends. As Mary Romano, another Survivor Fitness participant, shared: “Having the awareness and acknowledgement of the need for ongoing support and resources for survivors is important, no matter how far out you get from treatment and how ‘okay’ you seem to others.”

Sometimes support looks like talking with a friend. Sometimes it means working with a counselor. Sometimes it means finding people who understand what you’ve been through without needing you to explain every detail.

For some survivors, it can also mean finding a community that helps them reconnect with their strength and confidence.

That’s why Survivor Fitness exists.

We’ve seen hundreds of breast cancer survivors rebuild their physical and emotional well-being after treatment. As Corinne Davis shared: “Breast cancer took so much from me, but Survivor Fitness did not let it take my strength, endurance, or mobility.”

Find Support for Your Next Chapter

Breast Cancer Awareness Month may bring cancer back into focus, but your life is so much more than your diagnosis.

If this month has reminded you that you could use more support, we’d love to help. Survivor Fitness offers personalized fitness, nutrition, and mental health support for cancer survivors, with programs designed to meet you where you are and help you move forward with confidence.

Learn more about our Survivor Fitness programs or apply today.

Participant Spotlight: Mary Hooper

mary hooper, survivor fitness participant

If you met Mary Hooper today, you might describe her as outgoing, energetic, and a little rambunctious. At 76, she loves to laugh, isn’t afraid of a challenge, and has become one of Survivor Fitness’ biggest advocates.

But there was a time when Mary didn’t recognize herself.

After two cancer diagnoses and years of treatment, she found herself struggling with something she hadn’t expected: figuring out what came next.

Finding Her Way Through Two Cancer Journeys

Mary’s first experience with cancer came in 2018, when she was diagnosed with an ovarian tumor. She underwent chemotherapy while continuing to work in the laboratory at the same hospital where she received her treatment.

Several years later, Mary was diagnosed with triple-negative breast cancer and underwent chemotherapy, followed by a double mastectomy. 

Today, she is more than five years out from that diagnosis. Even though her treatment ended years ago, getting back to life as usual proved harder than Mary expected.

She found herself in a deep funk. She didn’t have much motivation and didn’t feel like doing the things she once enjoyed.

“The only person who didn’t really recognize it was me,” Mary says. “I’m thankful for the other people in my life who realized I wasn’t myself and encouraged me to take steps to get better.”

Both Mary’s oncologist and her daughter—who happen to be best friends—kept encouraging her to look into Survivor Fitness. Mary wasn’t immediately convinced; in fact, she admits that her initial interest might have been driven more by spite than fighting spirit. 

“If I was ever going to hush them up about it, I needed to do it,” she jokes.

That decision changed more than she expected.

“You are the toughest person in this building.”

Mary was paired with Weston Ford, a trainer at Armor Fitness in Knoxville. She admits she felt self-conscious walking into the gym for the first time.

“I thought being labeled as a cancer survivor would make it worse for me,” she says.

Instead, she discovered the opposite. On her first day, Weston told her: “You are the toughest person in this building.”

The words stuck. Again, Mary confronted an aspect of herself that someone else had recognized and put to words for her.

“They welcomed me, but they also believed in me,” Mary says. “They made me feel like I was strong.”

At first, Mary didn’t even know how to use the equipment. Weston took time to walk through everything and showed her how each piece of equipment would help her. Then he encouraged her to try something new.

Before long, Mary was using the rowing machine, trying exercises she never imagined herself doing, and—perhaps most surprisingly—started looking forward to her gym days.

“I wouldn’t have dreamed of doing some of the stuff that I’m doing now,” she says. “It gives me purpose in the morning.”

“It was a great way to get the old Mary back.”

For Mary, the benefit of those 12 weeks went far beyond physical exercise.

The encouragement, accountability, and relationship she built with Weston helped her reconnect with a part of herself that had gotten lost somewhere along the way.

“I think it saved me,” she says. “You don’t realize how far down you get. It was a great way to get the old Mary back.”

Today, Mary sees recovery differently. 

She knows the people around you can see what you can’t see for yourself, and that asking for help is not a sign of weakness. 

Mary describes herself as “an old country girl who fights like a badger.” These days, she’s not afraid to try something new.  She recently signed up to continue working out with Weston at Armor Fitness. She’s eager to encourage other survivors to do the same, using her tenacity to convince every cancer survivor she knows to join the program.

Keep moving forward with Survivor Fitness 

Mary’s story proves that recovery doesn’t end when treatment does. Sometimes, finding your way forward means accepting support, trying something unfamiliar, and allowing yourself to grow stronger, one step at a time.

At Survivor Fitness, we’re here to help survivors do exactly that. Our free programs connect cancer survivors with trained fitness professionals and other resources designed to support the physical and emotional journey after cancer.

You don’t have to figure out your next chapter alone. Take the first step and see what you can achieve. Learn more about our programs or apply today. 

John Coates & Angela Prichard: How a Father and Daughter Found Their Way Through Cancer and Survivor Fitness

John Coates and Angela Prichard standing together

Survivor Fitness has always grown through relationships. Participants tell friends about the program. A former participant might encourage someone else to apply. Families share resources when someone they love receives a cancer diagnosis.

But sometimes, the connection comes full circle.

Angela Prichard and her father, John Coates, are both cancer survivors. They also both became Survivor Fitness participants in 2025, working with the same trainer, David Rogers, at A-Train Fitness. Angela started first. By the time she was finishing the program, she realized something: Survivor Fitness might be exactly what her dad needed, too.

So she encouraged him to apply. He did.

Cancer Journeys They Would Navigate Together

John was first diagnosed with non-Hodgkin’s lymphoma in 2014 and reached remission after treatment about a year later. Nearly a decade later, Angela received her own diagnosis of rectal cancer in 2023. She went through chemotherapy, radiation, and surgery before reaching remission the following year. While Angela was beginning physical therapy after her surgery, her father learned that his cancer had returned. 

The roles shifted. Initially, John had supported Angela through her treatment, and now she was attending treatment with him. John successfully completed treatment again within the year.

For Angela, watching her father navigate cancer before her own diagnosis had given her a perspective she would eventually draw on herself. As she went through diagnosis, treatment, and recovery, she found herself thinking about what her dad had already faced.

“I think somehow it’s a little bit of a competition,” Angela says. “If he can do it, I can do it. And when I did it, he could do it again.”

Their journeys were different, but they found themselves facing the same difficult reality from opposite sides of the same family.

One Program. Two Very Different Starting Points.

Angela began Survivor Fitness in January 2025. As she neared the end of her 12 weeks, she realized her dad could benefit from the program, too. There was just one problem. John had never been a member of a gym. He didn’t own a pair of tennis shoes or gym clothes. He wasn’t someone who lived by his calendar or communicated through text messages. Still, he was willing to try.

Angela connected him with David, the same trainer who had worked with her, and what happened next surprised her.

“Survivor Fitness seemed to make the activity of working out accessible, and it challenged him,” Angela says. “I think it took the mystery out of it for him.”

She noticed the changes in small ways. John began stretching on his own. He became more open to fitness. He discovered that exercise was something he could do, even though it had never been part of his routine before.

Angela recognized the same transformation in herself. Working with David helped her rebuild strength, mobility, and confidence after treatment. For both of them, personalized training made exercise feel less intimidating and more achievable.

Growing Stronger, Together

Perhaps the most meaningful part of their Survivor Fitness experience has been what it has given their family. Between them, Angela and John have now navigated cancer three times. They have supported each other through diagnoses, treatment, uncertainty, and recovery. 

“We have gone through some really rotten times and three times that we’ve come out on the other side,” Angela says. “We are literally stronger with Survivor Fitness in our lives!”

For Angela, that strength extends beyond what happens inside the gym. She has learned that families don’t need perfect answers when someone they love has cancer. They need to be present, listen, and stay flexible.

“It takes a village,” she says. She also believes it is important to remember that a cancer diagnosis does not erase the person underneath it.

“A cancer patient is also just a human, the human you know and love. Don’t forget that.”

Angela and John’s story is a powerful reminder that recovery does not always happen alone. Sometimes, it happens alongside the people who understand what you’ve been through because they’ve been there, too.

Find Your Way Forward with Survivor Fitness

Every cancer journey is different. So is every recovery. Survivor Fitness connects cancer survivors with personalized fitness training, nutrition coaching, and mental health resources designed to meet them where they are.

If you’re ready to take the next step, we’re here to help you find your way forward. You can learn more about our programs or apply today to connect with a trainer like David and take a step toward building your support network after cancer. 

After the Bell Rings: 5 Meaningful Ways to Honor Your Cancer Recovery

women hugging among family

Ringing the bell at the end of treatment is an iconic milestone. It marks the close of a grueling clinical chapter, bringing an undeniable sense of relief. But once the sound fades, many survivors are surprised by the wave of complex emotions that follows.

The National Cancer Institute notes that fear of recurrence, anxiety, and other forms of distress can continue after treatment ends. In fact, about 25% of cancer survivors experience persistent psychological or social distress. 

Processing what your body and mind have endured takes time, and giving yourself space to honor your recovery can be an important part of healing and moving forward.

At Survivor Fitness, we believe deeply in the power of celebrating every single step of the recovery process. Whether that milestone is finishing your last radiation session, completing one of our 12-week fitness or mental health programs, or simply learning how to listen to your body on a fatigue-filled afternoon, honoring how far you have come makes all the difference in rebuilding your confidence for the road ahead.

Why Honoring Your Recovery Matters More Than You Think

When active treatment ends, the world around you often expects an immediate return to “normal.” But for many cancer survivors, the quiet moments after treatment can feel unexpectedly heavy. Psychological research shows that acknowledging major life transitions through intentional rituals or celebrations is a crucial element of emotional healing. According to studies published in Supportive Care in Cancer, emotional processing and post-traumatic growth peak when survivors actively mark milestones rather than brushing them aside. 

Giving yourself permission to pause and reflect yields significant mental health benefits:

1. It Creates Emotional Closure

Cancer treatment moves quickly, leaving little time to digest the psychological impact of a diagnosis. Honoring your recovery provides a deliberate space to process grief, celebrate survival, and release lingering medical trauma.

2. It Reclaims Body Autonomy

After months of your schedule being dictated by hospital visits and treatment protocols, taking time to do something meaningful on your own terms shifts you back into the driver’s seat of your life.

3. It Counteracts the Invisible Struggle

Many cancer survivors have anxiety and fear of recurrence. Celebrating your progress—no matter how small—helps reframe your brain to focus on your resilience rather than your vulnerabilities.

Whatever you are feeling today, and wherever you are on your path, taking time to do something personal to honor your recovery is not vanity or indulgence. It is essential self-care. That does not mean you need to force yourself to “be positive.” It means that making space for the things that give your experience meaning can be a valuable part of emotional well-being.

5 Meaningful Ways to Honor Your Cancer Recovery

Here are five meaningful ways to acknowledge your journey alongside the community that supported you:

1. Host a “Thank You” Gathering

Recovery is rarely a solo journey. Gather the friends, family, neighbors, or colleagues who brought meals, drove you to appointments, or held space for you during treatment. Hosting a small, low-key gathering lets you celebrate your resilience while explicitly thanking the team that helped carry you through.

2. Write a Letter to Your Past (or Future) Self

Expressive writing is a proven therapeutic tool for processing trauma. Take time to write a letter to the person who sat in the waiting room on day one of treatment. Acknowledge your fear, validate your pain, and honor how far you have come. Alternatively, write a letter to your future self setting gentle intentions for your next chapter.

Learn how the power of positive self-talk can be a transformative practice for your post-cancer recovery.

3. Create a Commemorative Keepsake

Art and symbolic gestures offer powerful emotional release. Consider commissioning a piece of art that incorporates your appointment cards, planting a perennial tree in your yard to represent new growth, or designing a piece of jewelry. A physical token acts as a grounding reminder of your inner strength when hard days arise.

4. Plan a Movement Milestone Walk

Movement is a profound way to reconnect with a body that may feel unfamiliar after surgery or radiation. Organize a casual walk or hike with a few loved ones. Choose a scenic spot, set a relaxed pace, and use the time to move intentionally, celebrating what your body is capable of today.

 If you’re looking to get back into exercise after treatment, here are a few of our favorite gentle exercise tips for cancer survivors. 

5. Enact a Gratitude Ritual

Cancer treatment can dramatically alter how your body looks and feels. Scars, weight shifts, hair loss, and lasting physical limitations often leave survivors feeling disconnected from their own skin—or even betrayed by it. 

Honoring your recovery means making peace with the vessel that carried you through the storm.

What does it look like to honor your scars? Here are a few of our favorite ideas for learning to love your body after cancer treatment. 

However You Celebrate, Make It Yours

There is no right way to mark the end of cancer treatment. Your celebration might be joyful. It might be quiet. It might involve a room full of people or just you and someone you love. What matters is giving yourself permission to recognize the journey.

And if you are still struggling emotionally after treatment, that matters, too. You do not have to wait until you feel better to ask for support.

Survivor Fitness is a nonprofit that offers free mental health counseling, fitness training and nutrition support designed specifically for cancer survivors. Wherever you are in your journey, you don’t have to navigate the next chapter alone.

You can learn more about our programs or apply today to take the next step in your recovery journey.

Find Your Fitness Routine: How Personalized Training Helps Cancer Survivors Rebuild with Confidence 

person rolling out yoga mat

The hardest part of getting back into exercise after cancer might not be the workout itself: it’s knowing where to begin. You may remember how to exercise; you may even miss the way movement made you feel before cancer. But after surgery, chemotherapy, radiation or other treatments, those old sensations might not apply anymore.

When you enter a gym or preview an online workout class, you might wonder: Is this safe for my surgical incision? Will this exercise worsen my lymphedema? How do I rebuild strength when my energy drops without warning?

Trying to figure it out on your own through trial and error often leads to frustration or fear of injury. On the flip side, following a generic fitness routine or working with a personal trainer without proper medical insight can push you too hard, too fast.

That is why Survivor Fitness has always taken a personalized approach to exercise. Instead of handing you a standard workout and expecting you to figure it out, we connect you with a trained fitness professional who takes the time to understand your body and its needs.

Your Workout Should Start With Your Story

We recognize there is no universal “post-cancer workout.”

Two people can have the same type of cancer and completely different treatment experiences. One person may be rebuilding strength after surgery. Another may be managing neuropathy, limited range of motion, or fatigue. Someone else may still be taking hormone therapy while trying to improve bone and muscle health.

When you try a generic fitness plan, you risk exercising in a way that could harm your body as it heals. A personalized approach honors where you are today. It replaces guesswork with clear, evidence-based guidance, giving you the confidence to move safely.

It’s also common for your challenges and concerns to make starting a fitness routine feel impossible. But you don’t have to feel confident before you start—in fact, most participants build up their confidence along the way.

Marva Steed, one of our participants, said it best:

“It took a little while to get the courage to make the contact. I was initially embarrassed to join as I was so out of shape. But now I’m proud to say, I am stronger now and more motivated to stay active than ever before.”

An Inside Look: How Survivor Fitness Personalizes Your Journey

Customized care has always been at the heart of the Survivor Fitness experience. From day one, we pair you with a dedicated personal trainer who takes the time to listen, understand your history, and build a safe roadmap for your 12-week program.

Here’s a high-level overview of what it looks like to create a personalized training program with Survivor Fitness:

1. We learn about your experience and your goals.

Your application and intake information help us understand your diagnosis, treatment history, and current challenges. This gives your fitness partner important context before your first workout.

We also take time to understand what you want to accomplish. Sometimes the goal is more than just getting stronger—it is getting back to something that feels like you. 

Corinne Davis, one of our participants, recently shared:

“Being an athlete has always been who I am at my core. The Survivor Fitness program made me feel like I can be athletic again. Breast cancer took so much from me, but this program did not let it take my strength, endurance, or mobility.”

Some Survivor Fitness participants simply want to return to an activity they loved before cancer. Others are hoping to discover a new relationship with movement altogether. Our team takes the time to understand what success looks like for each participant.

2. You work with someone who understands cancer recovery.

Many Survivor Fitness trainers pursue additional education in exercise oncology, including programs such as the Cancer Exercise Specialist Program. That specialized knowledge helps them understand how cancer and its treatments can affect the body, and adapt exercise plans accordingly.

For participants, that personalized approach can change more than their physical abilities; it can change how they feel about exercise itself.

As Survivor Fitness participant Melanie Waller shared: “I had no idea how much better I would feel just moving my body in a way that was safe and tailored for me. Now I like working out, and I’m motivated to keep going!”

3. Your trainer meets you where you are.

The goal is not to prove how much you can do on day one. It is to help you make progress safely and confidently.

Your first workout does not need to look like your tenth. Your trainer can adjust exercises, intensity, rest periods, and movements based on how you feel and how your body responds.

After gathering hundreds of stories from Survivor Fitness participants over the years, one thing is clear: all of them celebrated tangible results after 12 weeks—even if they didn’t believe it was possible when they started.

4. You learn what you can take with you.

At Survivor Fitness, our goal is not simply to help you feel stronger at the end of 12 weeks. It is to leave with knowledge, confidence, and habits you can continue using in everyday life. Trainers often take the time to teach movements, techniques, and strategies that you can continue using after your Survivor Fitness experience ends.

Olivia Leow recently shared something we hear from many Survivor Fitness participants:

“I use something that I learned from Survivor Fitness every day, whether it be meal prepping for my family or moving my body.”

That matters because the goal is not dependent on a trainer. It is confidence in your own ability to keep moving forward.

Questions to Consider Before You Begin Working Out

If you’re thinking about getting back into exercise after cancer treatment, it can help to start with a few questions:

  • What has changed physically since my diagnosis or treatment? Think about strength, mobility, balance, fatigue, pain or other lasting effects.
  • Am I still receiving treatment or taking medications that could affect exercise?
  • What movements or activities currently feel difficult?
  • What do I want to be able to do that I cannot do comfortably today?
  • What does “getting stronger” actually mean for me?
  • What kind of support would make exercise feel safer or more manageable?

You should also talk with your healthcare team about your physical activity plans, especially if you are managing ongoing treatment effects or medical concerns.

You Don’t Have to Figure It Out Alone

Getting back into fitness after cancer can feel overwhelming. You don’t need to know exactly what exercises to do, how much weight to lift or how quickly you should progress before you begin.

You just need a place to start.

At Survivor Fitness, we believe that starts with being heard. Our trainers take the time to understand where you’ve been, where you are now, and where you want to go. And they help you build a plan to get there, one step at a time.

Ready to find a fitness routine that works for you? Survivor Fitness provides free, personalized 12-week fitness programs for cancer survivors. Learn more about our programs or apply today and take your next step toward rebuilding strength and confidence.

Partner Spotlight: Julia Clover at Flora Wellness Practitioners

julia clover

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.