Small Steps, Big Impact: How to Create Sustainable Health Goals for the Year Ahead

The start of a new year often brings a sense of possibility—a chance to reflect, reset, and set new goals. For cancer survivors, this moment can be both exciting and daunting. Life after treatment often comes with its own set of challenges, from adjusting to new physical realities to navigating uncertainty about what’s possible.

The good news is that setting and achieving health goals is absolutely within reach. At Survivor Fitness, we see it every day in the stories of our participants. The key is focusing on goals that create a lasting, meaningful impact. 

How to Build Sustainable Health Goals That Last

Here are some practical insights and advice to help you establish sustainable health goals for the year ahead.

1. Focus on Your Path, Not Someone Else’s

It’s easy to fall into the trap of comparing your journey to another person’s journey, but every cancer survivor’s story is different—and that means every recovery is unique. Instead of striving for someone else’s goals, focus on what’s achievable and meaningful for you. This might mean adapting exercise routines based on your current capabilities, energy levels, and age.

As one of our training partners, Randianne Sears, explains, “Each cancer survivor has a different story, and that means different recoveries. You can’t duplicate the same training for someone.”

Embracing this mindset allows you to honor your journey while building a plan that works for your body and your life.

2. Progress, Not Perfection 

Progress isn’t always a straight line, and accepting that reality is essential to staying motivated on our health journey. Some days, you might feel ready to conquer the world. On other days, rest might be the best option. That’s okay. Success lies in responding to our bodies, even if that looks different from one day to the next.

As Anna Brown, a certified personal trainer at Peak Fitness, reminds us, “Training is not always linear, and it is not one size fits all! Progress takes time, but the progress is undeniable!”

By keeping a balanced perspective, you can stay focused on the big picture, even during tough moments.

3. Think Habits Over Hustle

While it’s tempting to aim for a specific milestone, long-term health is more about habits than immediate outcomes. Establishing daily or weekly routines—like morning stretches, regular workouts, or mindful eating—creates a foundation for lasting success.

As training partner Robbie Robertson wisely notes, “A couple of really hard workouts right out of the gate will have roughly ZERO positive impact on your long-term health goals, but gradually building healthy habits into your routine (like working out regularly) will make them a lot more likely to stick.”

Instead of focusing on quick fixes, commit to small, consistent actions that build over time.

4. Measure Progress Beyond the Scale

For cancer survivors, progress may not always show up on a scale. That’s why finding alternative ways to measure success—like improved stamina, increased strength, or even simply feeling better—can be so powerful.

Sarah Denger, a cancer survivor and one of our partners, shares this encouragement:
“Attitude is everything. Cancer takes a toll on the body, and discouragement can be crippling. But cancer survivors are warriors, and I remind them to celebrate what they can do instead of dwelling on what they can’t.”

Recognizing and celebrating small victories reinforces your efforts and keeps you motivated to continue.

Build a Healthy Lifestyle One Step at a Time

By setting realistic, sustainable goals and embracing your progress—no matter how small—you can build habits that lead to lasting change.

If you’re ready to take the next step, Survivor Fitness is here to support you. Through personalized fitness training, nutritional guidance, and mental health counseling, we empower cancer survivors to regain strength and confidence after treatment.

Learn more about our programs or apply to become a participant today. Let’s work together to make this year your healthiest one yet!

Participant Spotlight: Carol Denise Reed Schmissrauter

​​Cancer diagnosis and treatment are filled with both progress and setbacks, requiring months or years of surgeries and medical treatments. Yet despite the uncertainty of the future, many survivors show resilience and determination during what can be a long and difficult season of life. That’s exactly how Survivor Fitness participant Carol Denise Reed Schmissrauter has approached her diagnosis.

For nearly two decades, Carol has been courageously battling cancer. Her journey began in 2005 with a diagnosis of in situ breast cancer. After undergoing two biopsies, doctors achieved clean margins on the tumor, and she was placed on a hormone blocker for five years. In 2020, a new challenge arose when doctors discovered a spot on her right chest wall, necessitating a difficult surgery and recovery period. Despite these obstacles, Carol remained active, walking multiple miles several days a week.

However, in 2022, she began experiencing discomfort during her walks. Further tests revealed that the cancer had spread to her bones and liver, leading to a new phase of her fight that involved oral chemotherapy to stabilize the disease.

Overcoming Challenges with Grace and Determination

While undergoing the most recent phase of treatment, Carol’s doctors encouraged her to resume physical activity. Her daughter Shelley suggested Survivor Fitness in July 2024 as a way to maintain and increase her physical strength. Carol also saw it as an opportunity to improve her quality of life both physically and mentally. 

“I think physical well-being and mental health go hand in hand,” Carol shared. “I want to be as strong as I can. Cancer is a mental game. It’s only 1% of the equation. Working out improves the other 99%. That is my attitude.”

Through Survivor Fitness, Carol was paired with Margie, a personal trainer who tailored each workout to Carol’s specific needs. During their sessions, Carol began to see noticeable improvements in her physical strength and overall health. For Carol, the individualized approach made a significant difference.

“Margie was so talented, and it felt like one of the best workouts I’ve had in a long time,” she said.

Since Survivor Fitness also offers virtual workout options for those unable to attend sessions in person, the program’s flexibility also appealed to Carol. Easy accessibility ensured that Carol could stay connected with the programs if she couldn’t make it in person. 

Facing New Challenges with Courage and Gratitude

In September 2024, Carol faced another challenge when her cancer metastasized to her brain. The physical side effects of this progression made it difficult for her to continue her workouts. While stepping away from her fitness routine has been hard, Carol found comfort and encouragement in Margie’s unwavering support.

“Margie has stayed in touch with me and supported me,” Carol said. “I know that if I called her, she’d take me back for workouts in a heartbeat. I just loved her!”

Now undergoing radiation treatment to address the brain metastases, Carol remains focused on living life to the fullest she continues to fight. Her battle with cancer has profoundly shaped her perspective, teaching her to embrace the present and appreciate each day as it comes.

“It reminds me that my life is not on my timeline but God’s,” she reflected. “I just have to make the best of every day and live it to the fullest.”

Carol finds immense joy in spending time with her three children—Shelley, Joseph, and Steven—as well as her partner, Mike, and her grandchildren, Grayson and Maddox. Her vibrant household also includes a menagerie of beloved animals: two horses, two alpacas, 18 Boer goats, three chickens, a pig named Petunia, and a schnauzer named Zoey.

When asked what advice she would offer to others battling cancer, Carol’s words radiate wisdom and encouragement:

“Know that you are surrounded by love, first and foremost. Cancer helped open my mind to that reality. I’ve been deeply touched by the love and support around me, which only revealed itself through my cancer journey.”

Join the Survivor Fitness Community 

Survivor Fitness is deeply grateful for Carol’s story, her insights, and her strength. Her journey is a testament to the power of resilience, community, and living life with intention.

If you are a cancer survivor or know someone seeking support, we invite you to explore our programs and apply today. Together, we can continue to build a community of strength and hope one step at a time.

Stronger Together: Powerful Milestones & Memorable Moments from 2024

survivor fitness participants

As we wrap up the year, it’s a great time to look back on the powerful milestones and unforgettable moments that made 2024 so special for Survivor Fitness. We often encourage cancer survivors to pause and celebrate their progress, and we believe it’s just as important to take a moment as an organization to reflect on everything we’ve accomplished together.

This year has been one of extraordinary hope, remarkable growth, and undeniable impact. From new programs to expanded events, the Survivor Fitness community has shown what it means to be stronger together.

Powerful Milestones and Memorable Moments from 2024

Here are a few of our most memorable milestones and moments from the past year: 

1. Launching Mental Health Support: A New Era of Healing

One of our most exciting achievements this year was the launch of our mental health program. For years, we’ve dreamed of offering a more holistic approach to healing, and this program has made that dream a reality. Participants now have access to three months of one-on-one therapy sessions, providing crucial emotional and mental support after cancer.

The response has been overwhelmingly positive. Participants who’ve embraced this new resource share how transformative it has been, allowing them to process their journey and build a foundation of resilience. This milestone represents our commitment to caring for the whole person, and it’s been heartening to witness the difference it has made.

2. Celebrating Growth: A Remarkable Increase in Participants

This year, the Survivor Fitness family grew like never before. In 2024, we provided over 6,300 one-on-one training sessions, 600+ nutrition sessions, and 175+ group training sessions for participants.

This represents a significant increase in participants compared to last year, with individuals joining us from across Tennessee and through online sessions nationwide. Each session is a step toward renewed strength, confidence, and courage. Behind every number is a survivor’s story—a testament to the power of support, determination, and community.

Another aspect of growth worth celebrating is the additional partners, fitness trainers, and registered dietitians across the state of Tennessee. It’s been so encouraging to hear their response as they share their experiences from working with participants and we look forward to adding even more partners in 2025. If you’d like to learn more about becoming part of the Survivor Fitness network, let us know! 

3. Expanding Events and Strengthening Impact

Our annual fundraising events continued to grow and inspire. The Survivor Soirée and Rock the Row were filled with energy, joy, and memorable moments. These events not only raised critical funds but also brought our community together in celebration of resilience and hope.

In addition to these signature events, we added exciting new partnerships and initiatives. Highlights included the NO BULL fitness event with NFL trainer Jeremy Holt and being a beneficiary of the Nashville Wine Auction. These collaborations allowed us to reach new audiences and expand our impact, making 2024 a year to remember.

4. Smashing Our #GivingTuesday Goal

#GivingTuesday was another incredible highlight of 2024. This year, we transformed it into #Giving21.6Day, setting an ambitious goal of $21,600 in honor of the projected 21.6 million cancer survivors in the U.S. What made it even more special was that we surpassed our goal by raising more than $35,000.

Thanks to the generosity of individual donors and a matching gift from Litefoot Technology, we far exceeded expectations. These funds translate to over 1,000 training sessions for participants, directly supporting their journeys to reclaim strength and confidence after treatment. The success of this campaign is a powerful reminder of what we can achieve when we come together with a shared purpose.

Looking Ahead with Gratitude

As we reflect on 2024, it’s clear that none of this would have been possible without the unwavering support of our Survivor Fitness community. Whether you’ve participated in our programs, volunteered your time, donated to our cause, or attended our events, your contributions have made an immeasurable impact.

We invite you to explore the inspiring stories of our participants and partners by reading our spotlights or checking out more memorable moments on Instagram. Their journeys are a testament to the strength and hope that define Survivor Fitness.

Together, we’ve proven that we are stronger when we lift each other up. As we look ahead to 2025, we’re more committed than ever to empowering cancer survivors to reclaim their strength, confidence, and hope. Thank you for being part of this incredible journey.

Here’s to another year of resilience, growth, and impact—because we truly are stronger together.

Partner Spotlight: Sportsbarn

participants during a Sportsbarn workout class

While offers of support pour in after a diagnosis, the truth is that cancer survivors need a support system even after treatment ends. As Survivor Fitness continues to grow, we seek partners who share our values and are committed to helping cancer survivors thrive. Sportsbarn in Chattanooga is a perfect example of such a partner. 

We recently connected with Teresa Wade, Health and Fitness Director at Sportsbarn, to celebrate this partnership and the success stories that have emerged. 

Teresa’s insights reflect the incredible work happening at Sportsbarn and the powerful connections formed between participants and trainers. For many Survivor Fitness participants, personal trainers are much more than fitness professionals. They become partners in healing, guides in transformation, and cheerleaders through the process of reclaiming strength and confidence.

Building Connections that Last

Since partnering with Survivor Fitness in 2023, Sportsbarn’s trainers have worked with more than a dozen participants, creating meaningful and transformative relationships. At the heart of our programs is the bond between trainers and participants—a connection rooted in trust, encouragement, and mutual growth.

“This has been a great program for our Club,” Teresa shared. “The trainers, participants, and other members who work out at Sportsbarn have all benefited in different ways.”

The strong bond between trainers and participants is evident in the fact that many survivors choose to continue their fitness journey with their trainers even after completing the 12-week programs.

Teresa emphasized the personal rewards trainers experience when working with participants. For them, it’s about being a steady source of support and encouragement for someone navigating a life-changing journey. She reflected on her own connection to the programs, saying how blessed she feels to be part of the program.

Guidance and Encouragement for Survivors

As a seasoned Health and Fitness Director, Teresa has seen the transformative power of physical activity and personalized support for cancer survivors. She offers thoughtful advice to participants embarking on their fitness journey.

“The most important thing I encourage participants to consider is to listen to your body and do not compare yourself to others. Your trainer always has your best interest in mind, so listening to them is one of the best things you can do.”

For many participants, stepping into a gym or fitness program after treatment can be intimidating. Teresa’s advice underscores the importance of trusting the process and celebrating small victories.

In addition to fitness, nutrition plays a critical role in recovery and overall well-being. Teresa encourages participants to find a healthy eating approach that works for them rather than relying on trendy diets or cookie-cutter programs. While trainers may not be dietitians, they can provide valuable guidance to participants seeking to pair fitness with sound nutritional practices.

Join the Movement

We’re incredibly grateful to have partners like Sportsbarn and countless other facilities across Tennessee.

If you’re a personal trainer or registered dietitian interested in joining us as a partner, we invite you to connect with our team and learn more about making a difference in the lives of cancer survivors.

If you’re a cancer survivor ready to take the first step toward healing and wholeness, we’re here to support you. Learn more about our programs or apply today to begin your journey to a brighter, healthier future.

Managing Holiday Stress: Self-Care Strategies for Cancer Survivors

yoga meditation pose

The holiday season can bring a mix of emotions for cancer survivors. On the one hand, it’s a time of gratitude and celebration—a chance to connect with loved ones and embrace the joy of the season. On the other, it can magnify the challenges of any lingering physical, emotional, or financial effects of cancer treatment. The desire to make the most of the season can also sometimes lead to overwhelming pressure, especially if you’re not feeling your best

At Survivor Fitness, we understand how complex this time of year can be. That’s why we’ve put together an extended list of practical self-care strategies to help you navigate the holidays with less stress and more balance.

Physical Self-Care: Move Your Body

Staying active during the holidays is one of the best ways to manage stress and boost your overall well-being. While it can be challenging to find time for physical activity amidst the hustle and bustle, movement is essential for both your physical and mental health. 

Here are a few ideas:

  1. Take Small Walks: Even a 10–15-minute stroll can make a big difference. If the weather isn’t ideal, consider walking indoors at a mall or community center. Here are some winter workout tips to keep in mind.
  2. Exercise at Home: Getting outside or finding time to make it to a gym can be a challenge during the holidays. The good news is that there are ways to stay active without specialized equipment. Need ideas? Here are a few indoor exercise routines for cancer survivors.
  3. Get Creative with Seasonal Activities: Activities like decorating, baking, or even playing with children can keep you moving and engaged while fostering a festive spirit.
  4. Listen to Your Body: Remember, some days may feel harder than others. It’s important to adjust your routine and take rest days when needed!

Nutritional Self-Care: Enjoy with Intention

The holidays often revolve around food, which can feel both joyful and overwhelming—especially if treatment has impacted your diet or appetite. 

Here are a few tips to help you approach holiday eating with balance and confidence:

  1. Be Honest About Your Needs: Let family and friends know about any dietary restrictions or preferences you have. Advocating for yourself can help avoid unnecessary stress or discomfort.
  2. Focus on Whole, Nutrient-Dense Foods: Incorporate fruits, vegetables, lean proteins, and whole grains into your meals to support your energy and immune system. Here are some easy ways to incorporate nutrient-rich foods into your diet.
  3. Stay Hydrated: Drinking plenty of water can help you feel more energized and manage cravings during big meals or holiday events. Here are some helpful nutrition reminders to manage fatigue during the holidays.
  4. Savor the Treats: It’s important to treat yourself and savor the flavors of the season! Don’t shy away from indulging in your favorite holiday goodies if they bring you joy.

Emotional and Mental Self-Care: Protect Your Peace

The holidays can be emotionally draining, so prioritizing your mental well-being is crucial! Here are some ways to support yourself emotionally and mentally:

  1. Practice Relaxation Techniques: Incorporate mindfulness, deep breathing, or meditation into your daily routine. These small moments of calm can make a big difference when stress starts to build. 
  2. Set Realistic Expectations: It’s okay if you can’t do everything you used to or if you need to scale back on holiday plans. Focus on what matters most to you and let go of unnecessary pressures.
  3. Harness Positive Affirmations:  Elevating your thoughts with positivity can help you stay grounded and hopeful throughout the season. Remind yourself of the progress you’ve made and your ability to thrive through challenges. Here are some holiday affirmation ideas to consider.
  4. Seek Emotional Support: Reach out to friends, family, or a counselor if you’re feeling overwhelmed. Sometimes, just talking about your feelings can help lighten the load. Here are some ways you can build your personal support system after cancer.

‘Tis the Season to Take Care of Yourself

The holidays may come with challenges, but they also offer an opportunity to focus on what truly matters—your health, happiness, and connections with loved ones. By incorporating self-care strategies into your daily life, you can enjoy the season with less stress and more peace.

If you’re looking for additional support on your journey after cancer treatment, Survivor Fitness is here for you. Our programs combine one-on-one fitness training, nutritional guidance, and mental health counseling to help you rebuild strength and confidence. Learn more about our mission and apply to become a participant today.

You don’t have to navigate the holiday season—or your recovery—alone. Let us help you thrive.

Participant Spotlight: Karin Downs

karin downs, survivor fitness participant

Cancer survivors face a unique set of challenges as they navigate the complexities of their “new normal.” The physical, mental, and emotional toll of treatment can leave a lasting impact, making it difficult to regain strength and reclaim a sense of normalcy. 

Almost every Survivor Fitness participant applies to our program because they have a strong desire to gain strength and grow in new ways. Survivor Fitness participant, Karin Downs, embodies the courage and resilience that define that spirit of recovery.

Facing Cancer Three Times

Karin’s journey with cancer began in January 2019 when she was diagnosed with breast cancer. While she successfully underwent surgery and recovered, her journey was far from over. In July of 2020, Karen received a new and unrelated diagnosis: a brain tumor. Though the tumor was removed quickly, she faced complications that led to stroke-like symptoms and left her temporarily unable to speak. Just one month later, she learned that the breast cancer had returned. This time, she needed surgery followed by chemotherapy and radiation.

The physical challenges during this period were immense. Recovering from brain surgery left her needing help with nearly every aspect of daily life. Chemotherapy and radiation treatments drained her energy and made simple tasks feel insurmountable. On top of everything, she experienced cognitive difficulties, which added to her frustration.

“I was not able to focus or concentrate. I had memory issues, and general communication was difficult. I also had decreased mental endurance with any task,” Karin recalls. “Then you add chemo brain and the lines blurred; many times it was very frustrating and made me angry because I couldn’t do all that I had done before.”

Finding Encouragement to Make Progress

Despite these overwhelming obstacles, Karin was determined to regain her strength and continue moving forward. She began attending group classes, but she soon realized that she needed something more personalized to address her unique challenges. A friend recommended Survivor Fitness. With enthusiasm and hope, Karin signed up. Shortly after, she was matched with a trainer in Chattanooga.

“I felt like a one-on-one program would be very beneficial due to being active already,” Karin explains. “One-on-one training can be very specific to the participant’s goals and abilities and modified for any difficulties one may have.”

With the support of her trainer, Karin began to make steady progress. When an exercise proved challenging, she and her trainer found ways to adjust so she could succeed. Each session built her confidence and showed her that she could accomplish her goals, even if it took a modified approach at first. Over time, she pushed herself to perform these exercises without modifications—a goal that kept her motivated as her strength and endurance grew.

“The Survivor Fitness programs helped me to push myself but in a safe, supervised manner,” she says. “When you are successful at completing an activity or doing something you couldn’t do in the last session, it makes you happy and excited. That is good for physical well-being, but even more important for the soul and mind.”

Today, Karin celebrates noticeable improvements in both her overall strength and stamina. 

Accepting and Embracing the “New” Karin

For Karin, the hardest part of this journey has been learning to accept the “new me” and letting go of who she was before cancer. Focusing on meeting herself where she is now, Karin has embraced the idea that she can move forward with pride in this new version of herself.

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

She’s learned to accept that while some abilities may not return in the same way, her journey has opened doors to experiences she may never have pursued otherwise. 

“The Survivor Fitness Program renewed my confidence in my body and my ability to do various activities; it has reminded me that I can do almost anything if I work hard, persevere, and stay committed to the activity or task—and also to try new things,” Karin says.

Though she still grapples with the mental effects of her treatments, Karin has learned to adapt and ask for help when needed. This lesson has inspired her to encourage other survivors who may be navigating similar paths, reminding them that it’s okay to lean on others and seek support.

“I would want other survivors to know you are not alone,” she shares. “There are many programs and groups out there that offer support; just ask, reach out.”

Join the Survivor Fitness Community

Karin’s story is one of courage, resilience, and growth. Her journey has helped her find strength in both body and spirit, teaching her that progress is always possible, even when faced with life-changing challenges.

If you are a cancer survivor seeking hope and support after treatment or know someone who is, we invite you to learn more about our programs and how we can help you reclaim your strength. Reach out with questions or apply today to take the first step towards a healthier and happier future.

Partner Spotlight: Robbie Robertson at Fitness Central

robbie robertson at fitness central, partner spotligh

One of the foundational truths of Survivor Fitness is that our partners and trainers are often as deeply impacted by their work as the participants they serve. This is especially true for Robbie Robertson of Fitness Central in Chattanooga, Tennessee.

Robbie joined the Fitness Central team in early 2024. Not long after joining, he was introduced to the Survivor Fitness programs by a co-worker. The trainer, who was working with a Survivor Fitness participant, recognized Robbie’s enthusiasm and experience and thought he’d be a great fit.

The connection felt right on a personal level, too. Robbie shared that his passion for this work is deeply rooted in his own experience with a loved one’s battle with cancer.

“My favorite person in the world—my grandmother—passed last year after a battle with pancreatic cancer, so the opportunity to work with Survivor Fitness was a no-brainer,” Robbie shared.

Since diving into the programs, Robbie has worked with five Survivor Fitness participants this year, each bringing their own strength and resilience that continues to affect him in profound ways.

The Power of Perspective

Reflecting on his experience, Robbie sums up his biggest takeaway with one word: perspective.

“You’re hit with a wide range of goals, motivations, and obstacles as a trainer, but when you’re working with someone who’s battling their way back from cancer, it makes you reflect on what’s really important and how exercise can help heal the body and the mind,” he explains.

Robbie’s interactions with Survivor Fitness participants have shown him the courage and humor these survivors bring, even in the face of physically demanding workouts. 

“Without fail, the survivors I’ve worked with always have the most effortlessly funny attitudes and personalities,” Robbie says. “They’ve been through more than most of us can even imagine; I guess it should be no surprise they maintain a sunny disposition even through walking lunges.”

Robbie’s experience underscores that perspective is more than just an outlook—it’s a powerful reminder of the strength participants bring and the joy they find along the way, even in small, shared moments.

Taking an Empowering Approach to Recovery

For many cancer survivors, the road to recovery is not just about physical strength but also reclaiming control and confidence. Robbie has seen how programs like Survivor Fitness can foster both. He encourages participants to embrace small, steady steps toward health and well-being, recognizing the importance of mental resilience as they build physical strength.

“The physical benefits of fitness usually get all the glory, but the psychological benefits are invaluable in working your way back to feeling like yourself again,” Robbie explains.

Robbie emphasizes an empowering mindset—helping participants set realistic goals and recognize their achievements as they work towards reclaiming their health. He’s a strong advocate for gradual, sustainable progress, focusing on building a foundation that supports long-term wellness and prevents injury.

“A couple of really hard workouts right out of the gate will have roughly ZERO positive impact on your long-term health goals, but gradually building healthy habits into your routine (like working out regularly) will make them a lot more likely to stick.”

Robbie’s approach is built on communication, collaboration, and trust, providing participants with the structure they need to feel supported and encouraged throughout their journey. By tailoring the programs to each participant’s needs and abilities, he empowers them to safely build strength and embrace newfound abilities along the way.

Join the Survivor Fitness Community

At Survivor Fitness, we’re incredibly grateful for partners like Robbie Robertson and the dedication he brings to our participants. His thoughtful approach, commitment to individualized care, and genuine passion for helping survivors grow stronger make him an invaluable asset to the Survivor Fitness mission.

Want to partner with us and help survivors on their recovery journey? Reach out to our team – we’d love to connect!

If you’re a survivor ready to rebuild your strength and health, learn more about our programs or apply today!

Partner Spotlight: Peak Fitness

peak fitness logo sign

The recovery journey after cancer treatment is filled with unique challenges. Physical, emotional, and mental well-being must all be nurtured—and having someone who truly understands the impact of cancer on the body can make a world of difference.

At Survivor Fitness, we are grateful to work with partners who have experience or specialized training in working with cancer survivors. One of these standout partners is Peak Fitness and Physical Therapy, an outpatient clinic built on the philosophy of individualized, one-on-one care. With highly skilled therapists and personal trainers, Peak Fitness focuses not only on achieving optimal physical outcomes but also on supporting the overall well-being of every client.

For this spotlight, we connected with Anna Brown, a Certified Personal Trainer at Peak Fitness, to hear her experiences working with Survivor Fitness participants and how this journey has inspired her.

The Power of Personal Connections: Inspired by Participants

Anna joined Peak Fitness earlier this year, diving right into her work with Survivor Fitness participants—and it didn’t take long for her to feel the impact of these experiences. She describes her work with participants as both inspiring and rewarding.

“The participants are so ready and willing to work hard, and they make incredible progress so quickly! They are some of the hardest workers I have encountered, and for this reason, I am inspired to continue working with them,” Anna shared.

One of her favorite aspects of this partnership is learning about participants beyond their cancer journeys. While cancer has shaped part of their life, Anna loves seeing firsthand that it does not define them.

She takes the time to get to know each individual—discovering their hobbies, their interests, and even their sense of humor. These personal connections make the training process not only enjoyable but meaningful.

Anna also reflects on the small victories that make each session memorable.

“Getting to know my Survivor Fitness participants and seeing the determination and resilience they hold has been phenomenal. They often step outside of their comfort zones and surpass the expectations they had for themselves, which inspires me to never set boundaries or limitations for myself.”

She recalled one particularly uplifting moment when a participant, who had never tried strength training before, progressed during a workout.

“Watching her move up in weight for the first time was so much fun to see. Her face lit up with pride when she realized that she had gotten stronger, and that moment has stuck with me since.”

These small wins—like lifting a bit more weight or realizing newfound strength—are moments that remind Anna why she loves working with Survivor Fitness participants.

Making Progress, Your Way: Practical Advice for the Recovery Journey

When asked for advice for cancer survivors embarking on their recovery journey, Anna emphasized the importance of patience and personalizing the process.

“Training is not always linear, and it is not one size fits all! It is vital to incorporate your personal preferences in training while continuing to keep an open mind to new ideas.”

She also shared practical tips that can help cancer survivors regain strength and vitality, including:

  • Incorporating gentle exercise activities: Consider activities such as hiking, resistance training, climbing, or walking to help build bone density.
  • Making sustainable dietary changes: Focus on gradually adding more nutrient-dense whole foods to your meals.
  • Establishing consistent sleep routines: Try to wake up and go to bed at the same time each day to improve rest and recovery.

As a final note of encouragement, Anna offers a powerful reminder:

“Progress takes time, but the progress is undeniable! One day you may look around and notice that you no longer feel winded after walking up the stairs, your muscles and joints no longer ache after playing with your children, grandchildren, nieces, or nephews, or that you have more energy to enjoy your life with! The first step can sometimes be the most daunting, but it is absolutely worth it.”

Join the Survivor Fitness Community

At Survivor Fitness, we are incredibly grateful for Peak Fitness and the dedication they bring to helping our participants thrive. With a thoughtful, individualized approach and a deep commitment to each person’s well-being, Peak Fitness is an essential partner in helping survivors move forward—stronger than ever.

Want to partner with us and help survivors on their recovery journey? Reach out to our team – we’d love to connect!

If you’re a survivor ready to rebuild your strength and health, learn more about our programs or apply today!

Fall Superfoods for Cancer Recovery: Seasonal Fruits and Vegetables to Boost Your Health

The experience of going through cancer treatment often changes eating habits, and many survivors find themselves craving healthier options as they start the next chapter of their recovery. Thankfully, the fall season is brimming with delicious, nutrient-packed foods that can help boost recovery.  Seasonal fruits and vegetables can provide essential vitamins, minerals, and antioxidants that support your recovery and long-term health.

At Survivor Fitness, one of our goals is to help survivors connect with nutritionists and dietitians to create personalized meal plans that support their healing journey. Whether you’re just starting to explore new food options or you want to get more creative in the kitchen, we’re here to guide you. We’ve also compiled some of our favorite recipes into a Survivor Fitness cookbook—available to all of our participants.

In this article, we’ll highlight some of the best fall superfoods for cancer recovery and share a few simple recipes to get you started.

Fall Superfoods to Boost Your Health

Here are a few seasonal superfoods that not only offer rich flavors but also provide essential nutrients known to aid in cancer recovery and long-term health:

1. Pumpkins 

Pumpkins are much more than the symbol of fall—they’re a nutritional powerhouse packed with beta-carotene, a potent antioxidant. Studies show that beta-carotene helps combat free radicals in the body, which is critical for cancer survivors. It also supports the immune system and promotes healthy skin. The fiber in pumpkin also aids in digestion, which can be particularly helpful for those managing side effects from treatment.

2. Brussels Sprouts

Brussels sprouts are a fall favorite and an excellent source of sulforaphane, a compound that has been shown to have cancer-fighting properties. These cruciferous vegetables also contain high levels of vitamin C, which can boost the immune system and aid in tissue repair. Brussels sprouts are versatile and can be roasted, sautéed, or added to salads for an easy, nutritious addition to your meals.

3. Sweet Potatoes 

Sweet potatoes are loaded with beta-carotene, fiber, and vitamins A and C, making them a perfect fall staple for cancer recovery. The nutrients in sweet potatoes support immune function, promote healthy skin, and improve digestive health. They also provide a steady release of energy, making them a great choice for maintaining stamina during recovery.

4. Apples

Apples are crisp and delicious in the fall, and they have numerous health benefits for cancer survivors. Packed with fiber and antioxidants, apples help support digestive health and reduce inflammation—two key areas of concern during recovery. The polyphenols in apples have also been linked to immune support. Whether you enjoy them raw, baked or blended into a smoothie, apples are a versatile fall fruit that can easily fit into a nutritious meal plan.

Delicious & Simple Fall Recipes for Cancer Survivors

Here are a few recipes in our Survivor Fitness Cookbook that incorporate these ingredients:

  1. Pumpkin Oatmeal Pancakes – A delicious and hearty breakfast option from Ambitious Kitchen. This recipe is vegetarian, gluten-free, and packed with fiber.
  2. Sweet Potato Kale Salad – A nutritious lunch or dinner option from Whole & Heavenly Oven. You can also add cranberries or pomegranates for an extra fall flavor boost.
  3. Chicken Sweet Potato Curry– A flavor-packed, healthy dinner option from Abbey’s Kitchen that’s perfect for meal prepping.
  4. Air Fryer Apple Crisp – A lighter take on a classic apple crisp from Nourished Routes, perfect for a fall dessert.

Nourish Your Body, Support Your Recovery

Eating a healthy, nutrition-rich diet is an important part of cancer recovery. By incorporating seasonal superfoods into your meal plan, you can provide your body with the nutrients it needs to heal and thrive.

If you’re looking for support on your recovery journey, Survivor Fitness is here to help. Our programs offer personalized fitness training, nutritional support, and mental health counseling to help you navigate the challenges of recovery and find hope and healing. You can apply to become a participant and gain access to personalized fitness, nutrition, and mental health to help you take the step from surviving to thriving.

Participant Spotlight: Michael Burke

Michael Burke, survivor fitness participant

The battle with cancer can feel incredibly lonely, even after treatment is over. For many survivors, recovery comes with new challenges that are hard to face alone. But in the midst of these struggles, there are moments of hope and opportunities for deep, meaningful friendships.

This has been the experience of Michael Burke, a participant in Survivor Fitness. Through his journey, Michael found the strength to keep going and important connections that have made a lasting impact on his life.

​​Living with the Side Effects: Michael’s Ongoing Battle

Michael’s journey with cancer began in 2018 when he was diagnosed with prostate cancer. The initial surgery in 2019 was minimal and, unfortunately, ineffective. By 2021, he underwent a full radical prostatectomy. However, within 18 months, the cancer had metastasized, spreading to his lymph nodes and pelvic bones. After receiving nine weeks of radiation, Michael was placed on a double-dose hormone medication that carried the added risk of bone fractures.

While the radiation treatment lasted only nine weeks, the battle continued for Michael nearly two years later. He remains on the hormone medication, which has significantly impacted his mood, leading to increased depression and impatience. The physical toll was also severe, with excruciating pain in his hands and wrists, heightened sensitivity in his teeth, and persistent hot flashes—occurring every 15 minutes, even today.

Though these physical side effects have been challenging, Michael admits the hardest part has been finding the motivation to keep going each day. Getting out of bed, facing the physical pain, and not giving up became daily hurdles.

A Turning Point: Connecting with Survivor Fitness

Following his radiation treatments, Michael knew he needed help. Understanding that exercise could be a crucial part of both his physical and mental recovery, he began researching trainers who specialized in working with cancer patients. That’s when he stumbled upon Survivor Fitness.

“I knew if I was going to survive this, I needed help, and I knew physical exercise would help me both physically and mentally. Finding the Survivor Fitness website was invaluable.”

Michael recalls how emotional he felt when he first learned about Survivor Fitness.

“When I found the site and read the mission, it brought me to tears. I honestly couldn’t believe that Survivor Fitness existed. It was exactly what I needed.”

Shortly after, Michael was connected with Personal Best Fitness in Brentwood, TN. There, he began working with his trainer, Jordyn Faulks.

Michael started meeting with Jordyn twice a week. After his initial Survivor Fitness sessions ended, he continued working with her, finding in Jordyn not just a trainer but a true source of support and accountability.

“I was so tempted to call in sick and not show up,” Michael admits. “But I quickly realized how important it was for my mental and physical health to show up. Working out twice a week and discussing nutrition helped me have accountability and adopt more healthy habits.”

The impact of his sessions with Jordyn was immediate. Michael noticed improvements in his physical strength and in his ability to cope with the emotional challenges of his ongoing hormone treatment. Nearly two years later, he continues to train with Jordyn, and the benefits are undeniable.

“It’s the best thing I did because not only has it strengthened my bones, preventing fractures, but it’s also been my constant social time that has kept my mood and spirits up. I’m so grateful for Survivor Fitness, and especially for my friendship with Jordyn.”

Building Bonds Beyond Fitness

For Michael, the workouts have been beneficial for his mental and physical well-being. However, beyond the exercise, it has been the social connection that has made the biggest impact. As someone who worked remotely, Michael’s opportunities for social interaction were limited, especially during and after treatment. The two hours a week he spent with Jordyn became a vital part of his recovery.

“Jordyn has become a great friend, and I am convinced that between her and Olivia Fazini (another trainer at the gym), they have quite literally kept me alive.”

The bond between Michael and Jordyn extends beyond the gym. Both fans of Taylor Swift, they attended her Eras Tour concert together in May 2023, which came at a particularly low point in Michael’s struggle with depression. The concert turned out to be a transformative experience.

“It helped me so much. It was such an amazing, joyful concert with 70,000+ people all singing for over three hours. The boost has sustained me over the past year and a half, and it was a great bonding experience to share with Jordyn.”

For Michael, the friendships that have developed with Jordyn, Olivia, and others at Personal Best Fitness have been one of the greatest gifts of his cancer journey. They’ve taught him a valuable lesson about the importance of connection, particularly during difficult times.

“Many of us who are introverts tend to step away from our family and friends when we’re hurting physically and mentally, but I’m learning it’s exactly what I need. It’s so easy to get in our heads and think that we can’t go on another day, but there are so many people who want to help—they just need you to ask.”

Get Connected with the Survivor Fitness Community

Michael’s journey through cancer has been anything but easy, but through Survivor Fitness, he found newfound physical strength and deep friendships that have sustained him emotionally. His story is a testament to the power of community and the impact that meaningful connections can have on the road to recovery. 

At Survivor Fitness, Michael discovered more than just a workout plan—he found hope, accountability, and the kind of friendship that makes all the difference. If you are a cancer survivor seeking hope and support after treatment or know someone who is, we invite you to learn more about our programs and how we can help you reclaim your strength. Reach out with questions or apply today to take the first step towards a healthier and happier future.