Author: greenapplestrategy

Ditching the Diet Culture: Why Survivors Need Nourishment, Not Restriction

sliced bananas, peanut butter and coconut on toast

Many survivors feel a sudden pressure to “get healthy” as quickly as possible after finishing cancer treatment. Often, this leads straight into the trap of diet culture. You might see advertisements for restrictive cleanses, lists of “forbidden” foods, and high-pressure weight loss challenges. For many survivors, the overwhelming amount of information often leaves them feeling more stressed than supported.

At Survivor Fitness, we see this every day. Participants start our programs because they want to feel healthy again, but they also carry fear around food. They worry about eating the wrong thing and managing their weight. They worry about their cancer coming back. Those fears are real. But restriction is not the answer.

In this article, we’ve gathered the best advice from our nutrition partners to clear up some of the confusion around managing weight after cancer treatment. Our hope is that these insights will help you move away from restrictive habits and toward a way of eating that truly fuels your recovery.

Why Diet Culture Falls Apart After Cancer

Diet culture tells us to control our bodies. It pushes rigid rules and frames food as something to fear.

Cancer turns that upside down. Treatment changes taste, digestion, and energy levels. Some people struggle to eat at all. Others find comfort in food after months of nausea. Many feel disconnected from their bodies.

That is why a one-size-fits-all diet never works. Jill Merkel, one of our nutrition partners, sees this often. “There’s so much misinformation and confusion about what to eat or not eat with a cancer diagnosis that people are afraid to eat,” Jill says. “Helping them to realize that there’s no perfect way of eating and helping them find what is right for them is my main goal.”

When someone finishes treatment, their body needs repair. Muscles need protein, and the immune system needs support. This requires finding a nutrition plan that works with your unique needs, preferences, and goals.

Nourishment Supports Real Healing

Research continues to show that nutrient-rich eating patterns help survivors recover and thrive. Diets rich in fruits, vegetables, whole grains, lean proteins, and healthy fats support immune function, reduce inflammation, and protect long-term health. These foods also help manage fatigue, which remains one of the most common challenges after treatment.

Lori Halton explains it well: “Nutrient-dense foods help manage chronic inflammation, support the immune system, and align perfectly with what survivors need to stay healthy after treatment.”

That shift removes fear and brings back freedom. It’s not about perfection. It’s about consistency. Small choices establish habits that create the energy survivors need to keep moving and living fully.

Ashley Teltow adds, “Food truly is medicine, especially for survivors whose immune systems are already compromised from treatment. We focus on what we can add to your plate to make meals more nutritious rather than listing off foods you should avoid.”

Intuitive Eating Builds Trust Again

Many survivors lose trust in their bodies during cancer. Treatments push the body to its limits, and they don’t feel in control.

This is where intuitive eating plays a powerful role in cancer recovery. It helps people reconnect with hunger, fullness, and satisfaction. It invites curiosity instead of judgment.

Chelsea Johnson shares, “Healing the relationship with food makes everything else more sustainable. We focus on listening to the body and adding nourishing foods instead of restricting. That supports both the body and the mind.”

When survivors stop fighting their bodies, they start hearing what they need. Some days that means a big, balanced meal. Other days it means small snacks and gentle nourishment. Both are part of healing.

Intuitive eating also helps people step away from guilt. No single meal will undo health. Finding peace with your approach to nutrition creates space for better habits to grow.

Energy Comes From Eating Enough

One of the most common struggles we hear from survivors is fatigue. Even after treatment ends, low energy can linger for months or even years. Many people assume the answer is to push harder or eat less to “get back in shape.” In reality, the opposite is often true.

Your body cannot rebuild on empty.

When you eat enough calories and the right mix of nutrients, you give your muscles what they need to recover. This is especially important for survivors who are getting back into exercise after treatment or rebuilding strength through programs like Survivor Fitness.

Carbohydrates matter. Protein matters. Staying hydrated matters. Each one plays a role in helping the body feel steady and strong.

Ellen Smartt puts it simply: “The process of making changes with nutrition needs to be enjoyable for it to last. So identifying foods and flavors you enjoy and creating healthy options with these choices can be a great place to start.”

If you love pasta, there are ways to incorporate healthy options into your meal plan. If you enjoy fruit, lean into it. If soups or smoothies feel easier on your stomach, start there. Sustainable nutrition begins with finding healthy, nutrient-rich foods you like and can eat consistently.

A Personalized Approach Changes Everything

Cancer does not look the same for anyone. Side effects vary. So do goals, preferences, and medical histories.

Allison Tallman reminds us, “Every cancer journey, and how it’s impacted a person’s diet, is different. Because each person’s cancer journey is so unique, it’s important to tailor their recovery plan, too.”

That is why working with experienced dietitians matters so much. Our partners do not hand out generic meal plans. They listen. They consider treatment history. They adjust plans as the body changes. That level of care helps survivors feel seen. It also helps them avoid extreme diets that can do more harm than good.

Find a Healthier Way Forward After Cancer Treatment

Moving away from diet culture is not about giving up on health. It is about choosing a better path to it.

At Survivor Fitness, we see this transformation every day. When survivors learn to fuel their bodies, healing becomes more than possible. It becomes sustainable.

If you are ready to build strength, support your immune system, and feel more confident around food, we are here to help. Our fitness, nutrition, and mental health programs work together to support every part of your recovery.

Learn more about our approach or apply to become a participant when you’re ready.

Participant Spotlight: Elizabeth Lindsay

Elizabeth Lindsay survivor fitness participant

Cancer has a way of shifting the ground under your feet. One week, you think you’re heading in a certain direction, and the next week, everything changes. A treatment works, then suddenly it doesn’t. A plan feels clear, then it has to be rewritten. Many survivors describe it as living with “moving goalposts.” It’s confusing and exhausting. At times, it can feel like everything is happening faster than you can process it.

For many years, this was Elizabeth Lindsay’s reality. But through Survivor Fitness, she found something she hadn’t felt in a long time: steadiness and a sense of control returning to her life.

Facing a Fast-Moving Diagnosis

Elizabeth’s cancer journey began in July 2023 during what she expected to be a routine mammogram. When something looked unclear, she was called back for an ultrasound and then a biopsy. Within three weeks, she had walked in and out of the same imaging center multiple times, and deep down she sensed what was coming.

When her doctor’s office called and asked her to come in, she already knew. The confirmation came that afternoon: invasive ductal carcinoma, Stage 1A, triple positive.

Everything moved quickly after that. At her first oncology appointment, Elizabeth’s doctor took the time to explain everything — from her diagnosis and treatment plan to recurrence rates and things to consider around vitamins, nutrition, and exercise.

“My mind was absolutely spinning, and I almost missed her discussing losing my hair,” she recalled.

The long months that followed were filled with unexpected changes, drug reactions, schedule shifts, and physical challenges she never anticipated. She often describes that time with a phrase many survivors will recognize: “the goalposts kept moving.”

But through it all, she made it to each milestone: chemotherapy, lumpectomy, radiation, and immunotherapy were all completed by Christmas Eve of that year. Soon after treatment concluded, Elizabeth stepped into the next chapter of her healing.

Finding Survivor Fitness

During treatment, Elizabeth worked closely with an oncology counselor and an integrative oncology nurse practitioner who helped her manage the emotional and physical stress of cancer care. Her healthcare team suggested she look into Survivor Fitness as she neared the end of her immunotherapy.

She did. And during her first call with Survivor Fitness staff, she mentioned—almost offhand—her partner MJ’s own history with kidney cancer. Immediately, she was asked something she didn’t expect:

“Would he like to do the program as well?” The answer was an easy yes.

In January 2025, just before her birthday, both Elizabeth and MJ began their 12-week programs. They were paired with trainers at Chadwick’s Fitness in Franklin and committed to two sessions a week. They had different trainers, different goals, and different paths for recovering from cancer, but they got to do it side by side.

Rebuilding Strength, Confidence, and Balance

Within a few weeks, Elizabeth began regaining muscle strength she’d lost during treatment, and she then surpassed her pre-cancer fitness levels. She became stronger, more flexible, and more confident in her body’s ability to move again. She lost body fat, built muscle, and felt herself returning—not just physically, but emotionally.

“The personal training has been outstanding,” she shared. “I’m more fit than I have been in too long to name.”

Elizabeth also participated in the nutrition coaching program, which added another layer of support. She learned how to fuel herself before and after workouts, found new sources of important nutrients, and gained clarity from a fresh set of eyes reviewing her lab work.

“The nutrition coaching paired well with the training to help me with foods to eat before and after sessions,” she shared.

Both her trainer and nutritionist helped her reshape her mindset to pursue progress, not perfection or unrealistic expectations.

“If you focus on progress, you get to keep stepping forward,” she said. “Even if you occasionally take a step back.”

Having people walk alongside Elizabeth on every step of her recovery journey made a world-changing difference. She felt seen, understood, and supported—not judged.

“Not all of my friends or family knew how to accept or support me,” she shared. “I appreciated my nutritionist celebrating my wins. Paige, my personal trainer, is my strongest cheerleader.”

Paying It Forward and Supporting Others

As strong as she feels today, Elizabeth hasn’t forgotten what those early days felt like. Her hope is to use her experience to help others navigate that same uncertainty. She’s even started writing what she jokingly calls her “Cancer 101 Procedural Manual.” Until that’s published, she shared a few pieces of encouragement for anyone beginning this journey:

The goalposts will move. Sometimes for the better, sometimes not. It’s okay.
Your relationships may shift. Some friends will pull closer. Others may step back. It’s okay.
Use every resource available—financial, physical, emotional.
And finally, “You are not fighting cancer. You are the battleground for the fight. The doctor is the warrior. The drugs are the weapon.”

Elizabeth’s strength is quiet but powerful, and her story reminds us that healing is not a straight line. It twists and turns. It changes direction. But it also leads to new chapters filled with hope, resilience, and growth.

For Elizabeth, Survivor Fitness became the bridge between what she had endured and the stronger, steadier version of herself she is today.

Whether you’re a cancer survivor ready to take your next step or someone looking to support this mission, we invite you to learn more about our programs or get involved today.

Partner Spotlight: Chelsea Johnson

Chelsea Johnson survivor fitness partner

For many cancer survivors, food can become complicated. Something that once felt simple or joyful can turn into a source of stress, confusion, or fear. Treatment changes how foods taste, and side effects make eating unpredictable. Online advice can feel overwhelming or even frightening. That’s why having a trusted oncology nutrition expert in your corner can make such a powerful difference.

Survivor Fitness is grateful to partner with Chelsea Johnson, a registered dietitian nutritionist. As one of only 16 board-certified specialists in oncology nutrition in the state of Tennessee, Chelsea works with survivors across East Tennessee through her private practice, Chelsea Johnson Nutrition, LLC. Her passion, expertise, and compassion have helped dozens of participants rebuild their relationship with food and regain confidence in their bodies.

“I’ve been a registered dietitian nutritionist for almost eight years, with most of my experience in outpatient oncology,” Chelsea shared. “Nutrition is such a big part of how people feel during and after treatment, and yet it’s often one of the least supported areas.”

From Family Experience to Personal Vocation

Chelsea’s passion for this work is deeply personal. She first became interested in oncology nutrition after watching family members go through cancer treatment without proper nutrition support.

“We had no help regarding food choices,” she explained. “We could have really used an oncology dietitian to help manage symptoms, build strength, and encourage a positive relationship with food. That experience stayed with me.”

Today, she sees that same fear and uncertainty in many survivors who walk through her door. But she also sees what happens when people get the right guidance. “I love watching participants come in with fears around nutrition and leave with confidence,” she said. “Seeing them feel empowered is the greatest reward.”

Chelsea’s connection to Survivor Fitness began after meeting co-founder Meg Grunke at an event in Knoxville. “I could feel Meg’s passion for cancer survivors right away,” she said. “It was motivating, contagious, and it made me want to be part of what she was building.”

That connection carried through Chelsea’s work in outpatient oncology, where she began referring patients to Survivor Fitness as they completed treatment. Now, as an affiliate dietitian, she has worked with more than 75 Survivor Fitness participants, helping them set nutrition goals that fit into their daily lives.

“It has been so rewarding working with Survivor Fitness participants,” Chelsea said. “I see them build confidence with food choices, manage symptoms better, and explore new foods. When nutrition, movement, and mental health are all addressed together, lifestyle change becomes so much more impactful.”

When Nutrition Changes Everything

One story Chelsea often shares involves a participant who was on a daily oral chemotherapy drug that caused severe, ongoing diarrhea issues. The side effect was so disruptive that she became afraid to eat, dehydrated, and isolated. She was even considering stopping the medication that was helping treat her cancer.

Through a personalized nutrition plan that included specific prebiotics, probiotics, hydration support, and gentle meal adjustments, everything changed. “After just a few weeks, she was able to stop her diarrhea medication, add more fiber back in, and even cook a balanced meal to enjoy with her family,” Chelsea said. “Her smile that day was the biggest I’ve ever seen. Nutrition truly improved her quality of life.”

Making Sense of Nutrition Trends for Cancer Survivors

One of Chelsea’s biggest goals is to reduce fear around eating. “Not one single food caused your cancer,” she said. “Misinformation can lead survivors to feel guilty or afraid. That’s not helpful or accurate.”

She often reminds participants that simple, steady habits matter more than perfection. “Boring nutrition advice is usually the correct advice,” she said. “Eating whole foods, moving more, sleeping well, and managing stress have the biggest impact.”

Chelsea encourages survivors to think about what they can add to their plate instead of what they need to take away. Plants, in particular, play a powerful role. “Plants are packed with phytochemicals and fiber, which support gut health, heart health, immune function, and healthy cell growth,” she explained. “Choose real foods first. Fruits, vegetables, nuts, seeds, beans, and whole grains.”

Chelsea often hears questions about low-carbohydrate diets and high-protein trends. Instead of pushing strict rules, she takes a personalized approach. “A lot of survivors ask about cutting carbs because of fear or misinformation,” she said. “We talk about the science-backed strategies for life after cancer. Carbohydrates are our main fuel source. They support energy, strength, and focus.”

When it comes to protein, she works closely with participants to calculate what their bodies truly need and then find realistic ways to get there, especially for those dealing with taste changes or aversions after treatment.

Chelsea also integrates intuitive eating into her work with cancer survivors. “Healing the relationship with food makes everything else more sustainable,” she explained. “We focus on listening to the body and adding nourishing foods instead of restricting. That supports both the body and the mind.”

Supported Every Step of the Way

For anyone considering Survivor Fitness, Chelsea has simple advice. “Jump in. Don’t let fear hold you back. We meet you where you are, with no judgment and lots of encouragement.”

That spirit of care is what she loves most about the program. “Survivor Fitness does not give survivors mediocre resources,” she said. “The dietitians, trainers, and counselors are highly qualified and provide truly personalized care. That’s what every survivor deserves.”

With partners like Chelsea, Survivor Fitness continues to offer not just guidance but hope, confidence, and a path forward that feels supportive every step of the way.

You can connect with Chelsea on Instagram or follow her blog for more tips, insights, and best practices.

Resolutions That Heal: Rethinking New Year Goals with Mental Health in Mind

January often arrives with a familiar message: do more, try harder, push yourself. New workout plans. New routines. Big promises about becoming a “better” version of yourself. For many people, that pressure feels motivating. For others, it can feel overwhelming.

If you are a cancer survivor, your body and mind have already been through a marathon. Healing already asks a lot of you. So what if this year didn’t start with another list of things to fix? What if your resolution focused on support, steadiness, and mental well-being instead?

Rethinking New Year Goals with Mental Health in Mind

At Survivor Fitness, we believe healing is not about overhauling your life in January. It is about choosing goals that actually support you where you are right now. Here are some practices to consider to help you rethink New Year’s resolutions with mental health in mind:

1. Flip the Script on Resolutions with Self-Compassion

Traditional resolutions often focus on performance. How much you can lift. How fast you can run. How many habits you can stack into a week. Mental health goals look different. They are quieter. They are personal. And they do not need to be impressive to be meaningful.

Resolutions work best when they feel doable. Not another obligation. Not another source of guilt. Just small choices that create breathing room in your life.

Instead of asking, “What should I be doing more of?” try asking, “What do I need right now?”

That question alone can change everything.

2. Stop Adding to Your Plate

Most resolutions fail because they feel like another chore on an already long to-do list. When we set goals that stress us out, we trigger the body’s “fight or flight” response. This is the opposite of what a healing body needs.

This year, give yourself permission to choose goals that reduce pressure. That might mean saying no more often. It might mean leaving space in your schedule. It might mean letting go of habits that no longer serve you.

A healthy resolution does not have to be ambitious. It can be a commitment to say “no” to things that drain your energy. Protecting your peace is a powerful way to support your recovery.

3. Start Small and Keep It Simple

Big changes are intimidating. Small shifts are sustainable. Instead of vowing to meditate for an hour every day, try committing to three deep breaths when you feel rushed. Instead of promising to journal every night, aim to write down one thing you are grateful for each week.

Starting small builds confidence. When you achieve a simple goal, you prove to yourself that you are capable of change. These “small wins” create a positive momentum that carries you through the more challenging days.

4. Build a Support System That Feels Safe

Healing does not happen in isolation. Support makes a difference.

That support might come from a therapist, a coach, a friend, or a community that understands what you have been through. It could also come from simply allowing yourself to ask for help when things feel heavy.

Mental health resolutions often become stronger when they are shared. You do not need to carry everything alone.

If you have been part of Survivor Fitness, you already know the power of connection and community. Whether through personal training, nutrition coaching, or mental health counseling, support helps you continue to show up for yourself.

5. Focus on What Nourishes You

Mental health and physical health are deeply connected. What you eat, how you move, and how you rest all play a role in how you feel.

Rather than setting rigid goals, think about what helps you feel grounded and supported. Gentle movement. Balanced meals. Enough sleep. Time to process your thoughts and emotions. These are not extras. They are part of healing.

Survivor Fitness: A Holistic Path Forward for Cancer Survivors

This year, let your resolutions meet you where you are. Let them be flexible. Let them change as you do. Some days will feel hopeful, while others may feel heavy. Both are normal.

At Survivor Fitness, we support cancer survivors through personal training, nutrition coaching, and mental health counseling because healing is never one-dimensional. It happens when the body, mind, and heart are cared for together.

If you’re looking for support this year, we’re here to help. Learn more about our programs and apply today.

Participant Spotlight: Kaity McMahon

One of the most inspiring parts of our work at Survivor Fitness is watching our participants face their unique challenges and discover a level of resilience they didn’t know they had. That’s the story of Survivor Fitness participant Kaity McMahon, whose journey proves that even when someone encounters significant setbacks, it’s possible to come out stronger on the other side.

Kaity was diagnosed in July 2024, when she found a small lump in her right breast. Tests that followed led to a diagnosis of stage 2A estrogen- and progesterone-positive, HER2-negative breast cancer. By the time the full picture emerged, Kaity was faced with a frightening reality. She underwent a bilateral mastectomy in September and reconstruction in January, but the physical recovery was harder than she anticipated.

“I didn’t feel like myself,” Kaity shared. “I felt limited by my mobility, like a burden. I couldn’t do things at the same level as before.”

The emotional weight of recovery was just as heavy. Her loss of mobility was compounded by a growing lack of confidence, leaving her feeling dependent and frustrated.

Finding a Coach and a Community

At her doctor’s recommendation, Kaity applied for Survivor Fitness and started the program in May 2025. She was paired with trainer Marissa at 360 Fitness, a connection that quickly turned her recovery around. Kaity realized that getting back into the gym would provide a more holistic approach to her recovery.

“Those first few sessions were tough. I realized just how weak I actually was—how much cancer had taken from me.”

The realization was hard, but she didn’t have to face it alone. Together, they developed a motto that kept her grounded: “Even baddies get saddies.” Their playful phrase served as a simple reminder that tough moments are part of the journey, but they don’t define it.

With Marissa’s personalized guidance, Kaity began to find both emotional and physical strength.

“Survivor Fitness couldn’t have come at a better time for me,” she said. “My trainer Marissa not only helped me regain physical strength that I thought was lost to me—she also helped me through the emotional struggles I was still facing. She was a champion, a friend, and the best coach I could have possibly asked for.”

Kaity also took part in the nutrition program, connecting with a registered dietitian who helped her create a healthier routine and identify simple ways to add beneficial nutrients back into her life.

When she began the program, Kaity had one main objective: to regain confidence.

“I gained that and so much more,” she said. “I’m physically stronger than I have been in years, even before my diagnosis.”

The Ultimate Test: Coming Back Stronger

For Kaity, the benefits of the Survivor Fitness program went beyond the day-to-day. The work she put in directly prepared her for the future. When she needed a second follow-up reconstruction surgery in October 2025, she was stunned by how well her body handled the process.

“I’ve been amazed at how much better I tolerated the surgery and how much quicker I’m recovering this time. I attribute that fully to the work I’ve been doing in the gym—work that never would have begun if it weren’t for Survivor Fitness.”

Her experience has given her a new, compassionate, and resilient outlook on life. She often reflects on a simple, surprising truth: “It took getting cancer to get me to a place where I’m now the healthiest I’ve been since I was a teenager.”

She’s also learned that strength isn’t about avoiding struggle. “Even when the worst thing you can imagine happens, you can still get back up and come back stronger if you commit to the process and give yourself grace in the moments of weakness.”

Survivor Fitness: Find Support for the Next Step in Your Journey

Today, Kaity is recovering from her most recent surgery, but she is already eager to return to the gym and continue training with her trusted team. Her story is a powerful reminder of what’s possible when determination meets the right support and how the hardest moments can be a turning point toward a stronger future.

If you’re a cancer survivor or know someone who is, we invite you to learn more about our programs. Like Kaity, take the first step and apply today.

Partner Spotlight: Lori Halton

Nutrition plays an essential role in recovery after cancer treatment. It can help rebuild strength, increase energy, and restore a sense of normalcy. But for many survivors, it’s not always easy to know where to start. That’s why Survivor Fitness is grateful for partners like Lori Halton, a registered dietitian and board-certified specialist in oncology nutrition who helps participants take charge of their health through personalized nutrition guidance.

Lori’s career has always centered around helping people through cancer recovery. Originally from Toronto, Canada, Lori moved with her family to Miami in 2017. She began her career as an oncology dietitian in numerous cancer centers across North America before opening her private nutrition practice.

We sat down with Lori to discuss the power of nutrition in survivorship, why she’s inspired by our community, and the best advice she has for those on the healing journey.

“Survivor Fitness has built a community where participants feel connected and confident to continue maintaining healthy habits beyond the program,” Lori shared. “It’s a privilege to be part of that journey.”

Closing the Gap in Survivorship Care

Lori’s connection with Survivor Fitness began when she opened her private practice. She was looking for ways to continue supporting cancer patients outside of a traditional hospital environment. A mutual friend connected her with a Survivor Fitness personal trainer, and she immediately knew the program was a perfect fit.

“As an oncology dietitian, I have always believed there is a gap in the system,” she shared. Lori noticed that once treatment ended in many cancer centers, survivors were often left to move forward without essential nutritional guidance.

As a Survivor Fitness partner, Lori has helped fill that gap by working with approximately 50 individuals so far. She providespersonalized nutrition education focused on healthy eating to enhance an individual’s quality of life. She also spends time debunking common food myths and empowering survivors to make informed dietary choices.

“Witnessing participants gain knowledge, build strength, and feel more confident about the foods they are choosing is so gratifying,” Lori says.

Watching Transformation Happen

When asked about her favorite part of working with participants, Lori didn’t hesitate: “Seeing the progress.”

“I derive tremendous satisfaction from providing participants with the tools for success and then watching them achieve it,” she said. “It’s incredible to see their confidence grow week after week.”

One story, in particular, stands out in her mind. “I worked with a participant who was hesitant to join Survivor Fitness,” Lori shared. “She wasn’t interested in cooking, had gained weight during treatment, and felt weak and afraid of falling.”

Together, they talked about nutrition as one piece of a larger picture that also includes exercise, sleep, stress management, and community. “Over the course of twelve weeks, she embraced every aspect of the program,” Lori said. “She lost inches around her waist, gained strength, and even found joy in cooking again. She built permanent healthy habits that completely changed her confidence.”

That transformation, Lori says, is what keeps her motivated. “She’s the perfect example of why I love what I do,” she said.

Nutrition Advice for Cancer Survivors

When it comes to nutrition after cancer, Lori emphasizes that she doesn’t use a cookie-cutter plan. “Every survivor’s needs are different based on their diagnosis, treatment, and long-term side effects,” she explained. “That’s why working with a registered dietitian — especially one trained in oncology — can make such a difference.”

Lori’s approach is rooted in evidence-based recommendations from the American Institute for Cancer Research (AICR). She typically encourages a plant-forward diet that includes plenty of fruits, vegetables, whole grains, beans, legumes, nuts, and seeds.

“Lean proteins are also essential for maintaining muscle and aiding recovery,” she added. “And I generally encourage fiber-rich foods for gut health and adequate hydration throughout the day.”

She also notes a growing trend in anti-inflammatory eating patterns, which emphasize minimally processed whole foods that are nutrient-dense and high in fiber. “These patterns help manage chronic inflammation, support the immune system, and align perfectly with what survivors need to stay healthy after treatment,” she said.

Helping Survivors Build a Foundation for the Future

Lori knows that starting a nutrition journey can feel overwhelming, especially after cancer treatment. “The financial burden after a diagnosis is stressful, and personal trainers, dietitians, and mental health support can feel out of reach,” she said. “Survivor Fitness meets people where they are, providing all of these resources at no cost.”

Her final piece of advice is simple but powerful: “Take advantage of all the support available. Nutrition, exercise, and mental health are all connected. When survivors embrace each part, they’re setting themselves up to thrive, not just survive.”

Survivor Fitness participants, guided by experts like Lori, are learning that small, consistent changes in nutrition can make a lasting impact on their recovery.

Learn more about our fitness, nutrition, and mental health programs for cancer survivors, or apply today to take the next step in your journey.

If you’re a trainer, registered dietitian, or mental health counselor and want to learn more about becoming a Survivor Fitness partner, contact our team.

Survivor Fitness 2025 Year in Review: Celebrating Growth, Strength, and Community

Every year, we’re moved by the strength and resilience of the cancer survivors we serve. The need for post-treatment care remains great, but we’ve made significant strides to support survivors. This past year reminded us that the road to recovery is never meant to be walked alone. When a caring community steps in, that impact reaches farther than any of us can imagine.

As we wrap up the year, here are a few things we are proud to celebrate:

1. Reaching Our Highest Participant Numbers

This year brought the largest number of cancer survivors to our programs since Survivor Fitness began. We supported participants through nearly 8,500 personal training sessions, 2,000 more than last year. Our nutrition programs also saw incredible growth, with hundreds of one-on-one sessions. A year after launching, our mental health counseling program connected even more survivors with trusted therapists who helped them navigate recovery emotionally as well as physically.

Behind every number is a real story of someone rebuilding strength, reclaiming confidence, or taking hopeful steps forward after treatment. If you haven’t yet, take a moment to read some of the life-changing stories from this year. They’re a powerful reminder of why our work matters so much.

2. Expanding Our Reach Across Tennessee and the Country

Survivor Fitness began in the greater Nashville area, expanded into Knoxville and Chattanooga, and continued to grow from there. The pandemic opened the door to virtual training, which became one of our most important tools to increase access. In 2025, our reach grew more than ever before. This year, we proudly served survivors not only in Tennessee but also across the country, in states like Texas, California, Washington, and New York.

If you’re a cancer survivor exploring what life looks like after treatment, we would love to support you. Our in-person and virtual programs allow participants to connect from wherever they call home.

3. Increasing Engagement and Attendance at Events

Community support fuels nearly everything we do, and 2025 showed us how strong that support truly is. Attendance soared across all Survivor Fitness events, including Rock the Row gatherings in Nashville, Knoxville, and Chattanooga, and our Soirées in Nashville and Knoxville.

These events gave more people the chance to hear directly from participants, celebrate their progress, and join in making the post-treatment journey more hopeful for others. The generosity of donors and partners this year directly expanded our participant scholarships and future programs. We’re deeply grateful for that.

If you want to join us in 2026, be sure to follow us on Facebook or check out details about our upcoming events. You can also sign up to volunteer or become a partner at any point throughout the year.

4. Launching New Support Programs

Helping survivors complete their initial training program is powerful, but continued support matters just as much. This year, we focused on creating opportunities for participants to stay connected and keep building healthy habits over time.

In 2025, we introduced new at-home yoga classes, women’s health workshops, and a series of virtual nutrition classes to make wellness more accessible to everyone. Several alumni fitness groups formed as well, giving past participants a space to encourage one another long after their program ended.

These initiatives grew faster than we expected. Learn more about our ongoing support options to see how we’re planning to build on them next year.

5. Welcoming New Team Members and Board Leaders

A mission is only as strong as the people behind it. This year, we welcomed several new board members and team members who bring both professional expertise and personal passion to Survivor Fitness. With experience in healthcare, business, community leadership, and nonprofit service, each individual adds valuable insight to our work.

Meet some of our newest board and team members.

Be Part of Making 2026 Even Stronger

As we celebrate the year behind us, our eyes are already on the hope ahead. Survivor Fitness is growing because survivors continue to seek support, communities continue to show up, and people continue to believe in the power of healing after treatment.

Thank you for being part of this mission—whether you’re a participant, partner, donor, trainer, or friend who cheers from the sidelines. We can’t wait to make an even greater impact together in 2026.

If you’re ready to get involved, join us. Learn how you can become a supporter or apply to participate in our programs today.

Board Member Spotlight: Kelsey Brown

At Survivor Fitness, we’re proud to have a board filled with talented professionals who bring their hearts to our mission. Each person around the table shares a deep commitment to helping cancer survivors rebuild their strength physically, mentally, and emotionally after treatment.

One of those dedicated leaders is Kelsey Brown, marketing strategy manager for Covenant Health in Knoxville. Kelsey brings a unique perspective shaped by her career in healthcare and her own personal connection to the survivor community.

The Personal Connection: From Marketing to Mission

Kelsey first learned about Survivor Fitness through her friend and fellow board member, Whitney Biggs. The connection was an immediate fit, aligning Kelsey’s professional work in healthcare with a cause close to her heart.

“In my role at Covenant Health, I work closely with our oncology service line and have a front-row seat to so many inspiring patient stories. When I learned about Survivor Fitness, I immediately saw an opportunity to help people beyond the clinical setting.”

For Kelsey, the motivation goes deeper than her job description. It’s rooted in a life-changing experience from her early twenties: watching her mother, who was the picture of health, face an invasive breast cancer diagnosis.

“That news absolutely rocked our world,” she recalls. “Watching her battle through chemotherapy, surgery, and recovery with such strength and hope changed my perspective on life.”

Through her mom’s journey, Kelsey saw firsthand how much support survivors need once treatment ends. “Survivor Fitness’s mission resonates with me so deeply because it extends care to survivors after their medical treatment ends,” she said. “It truly feels like a continuation of care, and I know from my mom’s journey just how important that support is.”

Her personal story combined with her professional background in oncology marketing made joining the Survivor Fitness board a natural fit.

When Worlds Collide: Clinical Care Meets Wellness

Kelsey’s role at Covenant Health allows her to see where the patient journey often ends and when recovery after treatment truly begins. Her work experience makes the mission of Survivor Fitness especially clear and impactful to her.

One moment that stands out to Kelsey is meeting a former Covenant Health patient who later joined Survivor Fitness after treatment. “They received excellent care clinically and then continued their journey with Survivor Fitness to rebuild their strength,” she said. “Seeing those two worlds—clinical care and survivor wellness—come together is incredibly rewarding. It really highlights that we’re making a difference at every step of someone’s recovery.”

This connection reinforces why the mission is so crucial. While cancer survival rates are improving, there is still a significant gap in support once the active treatment phase is over.

The Future is Strong

As Survivor Fitness continues to grow, Kelsey is excited about what’s ahead for the organization and the survivors it serves. “There is so much opportunity in the future of Survivor Fitness,” she said. “The organization recognized a critical gap in support for survivors and stepped up to fill it. Every new survivor we can help inspires us to push further.”

When asked what advice she’d share with participants in the program, Kelsey didn’t hesitate. “Take advantage of all of the services—personal training, nutrition, and mental health counseling,” she said. “You’ve fought a tough battle, and you deserve all the support available. By embracing every resource in the program, you’ll set yourself up to become even stronger and healthier in this next chapter.”

A Champion for Survivors

Whether she’s helping tell survivor stories through her work at Covenant Health or serving as a voice for the Survivor Fitness mission, Kelsey Brown is passionate about helping people heal, grow, and thrive.

Her blend of professional insight and personal compassion makes her an invaluable part of the Survivor Fitness community and a shining example of how hope and healing go hand in hand.

Participant Spotlight: Melanie Waller

Cancer has a way of marking time. You remember the exact dates, the faces in the room, the way fear and disbelief sit heavy in your chest. For many survivors, it’s not just the treatment that’s hard, it’s the mental and emotional weight that follows. The mix of fear, guilt, and gratitude can feel overwhelming.

Survivor Fitness participant Melanie Waller, who faced her diagnosis while navigating a major life change and the responsibility of caring for her family, knows that journey well.

Diagnosis and the Guilt of “Good” News

Melanie had recently moved back to Nashville after three decades in Colorado to help care for her parents and her developmentally disabled sister, Amy. On July 2, 2024, a routine mammogram led to a diagnosis of breast cancer.

“I remember it so clearly because my sister was away at camp,” Melanie shared. “I was so grateful she wasn’t home when I found out. I was so shocked and just wrote down—’I have cancer.’”

With the help of her best friend, a nurse, Melanie quickly connected with Dr. Lisa Bellin, an oncologist, who provided clarity and compassion in a difficult moment. “I couldn’t imagine going through the weekend without talking to someone about next steps,” Melanie said. “Dr. Bellin was amazing, to say the least.”

Two months later, Melanie underwent a double mastectomy. Less than a month after surgery, she received the news that she wouldn’t need chemotherapy or radiation. Still, the road to recovery was far from easy.

“I was skeptical about joining Survivor Fitness because I felt so bad after surgery and the medications,” she said. “I also felt guilty because I didn’t have ‘bad’ cancer. I thought I shouldn’t ask for help when things could have been worse.”

Furthermore, she was out of shape before surgery and gained weight during recovery. Her independence was shaken, and a deep mistrust of her body set in. “I didn’t like going on walks by myself because I kept thinking I would fall down. It was odd because I am so used to being independent and taking care of myself and other people.”

Finding Hope Through Survivor Fitness

Despite her doubts, Melanie decided to complete the Survivor Fitness application before her reconstructive surgery. “When they called about joining the program, I felt a sliver of hope,” she said. “But I wasn’t sure if I would actually do it.”

Melanie started the program in April 2025 at 360 Fitness, where she was paired with Coach Marissa Erickson. The environment she encountered was immediately welcoming.

“Walking into the gym that first day was overwhelming. The entire staff was amazing and supportive. Not to mention they have a resident dog, Murphy, who greets you at the door.”

Along with her fitness training, Melanie also met with a Survivor Fitness nutritionist who shared recipes that she still uses today. “It was such a simple thing, but it made a huge difference,” she said. “They gave me the tools I needed to take care of my body again.”

A Life Transformed

The progress Melanie has made since joining Survivor Fitness has been remarkable. “Survivor Fitness, Marissa, and the staff at 360 Fitness are a big part of overcoming the challenges,” she shared. “They encouraged me continuously and met me where I was. My mindset was in the dumps when I started, but I have come so far.”

Since beginning the program, Melanie has lost more than 25 pounds, feels stronger, and experiences less pain. “My knees hurt less. My arm strength is amazing. I feel good again. I feel like myself from three years prior,” she said.

Even more meaningful than the physical results is the mental clarity and confidence she’s regained. “I had no idea how much better I would feel just moving my body in a way that was safe and tailored for me,” she explained. “I like working out. I like getting stronger. I want to lift heavy weights and get in really good shape. I’m motivated to keep going!”

Paths Crossing for a Purpose

Melanie Waller’s story highlights how often we are surrounded by a community of people willing to help, even in unexpected places. In September 2025, Melanie celebrated one year cancer-free. A few weeks later, she attended a fundraising event for her sister’s day program, Friends Life Community. There, she experienced an unexpected reminder of how connected life can be.

“Sitting next to me on the shuttle bus was my breast surgeon,” Melanie said with a smile. “It was so out of context that I was confused at first. Then I learned she was there to support her son, who is also developmentally disabled. It reminded me how small the world is and how our paths often cross in ways we never expect.”

Finding Strength in Community

Melanie’s story is a reminder that even when we feel isolated, we’re surrounded by people ready to help—sometimes in the most unexpected ways.

Through Survivor Fitness, Melanie found a team that believed in her when she wasn’t sure she could believe in herself. “They met me where I was and helped me get back to who I am,” she said.

Today, Melanie continues to train regularly, celebrate her progress, and live with renewed confidence and purpose. If you’re ready to take the next step in your cancer recovery journey, learn more about our programs or apply today.

Participant Spotlight: Marva Steed

Every cancer survivor navigates a unique journey to reclaim their health and well-being after treatment. While the experience is undoubtedly challenging, many find that the process of recovery can be a catalyst to emerge stronger and more resilient than they were before their diagnosis.

Marva Steed’s journey through diagnosis and recovery is a testament to extraordinary resilience. Her battle for health didn’t begin with cancer; it started two years prior with a life-threatening encounter with a novel virus that shattered her physical foundation.

The Double Battle: Fighting COVID Recovery and Cancer Complications

In March 2020, Marva became one of the first people in America to be diagnosed with COVID-19. “I spent 13 days on a ventilator, which caused significant muscle atrophy,” she recalled. Just as she was rebuilding her strength, her health was dealt another blow. In May of 2022, she received a breast cancer diagnosis.

Marva’s cancer journey required a double mastectomy. Unfortunately, the path to recovery was complicated by serious setbacks. During the surgery, she contracted pseudomonas, a severe infection that necessitated an emergency surgery just two weeks later, requiring the complete removal and redoing of the reconstruction.

“Obviously, the recovery was longer than expected and unfortunately brought more muscle atrophy,” Marva explains.

After battling COVID-induced weakness, major surgery, and all the complications that followed, Marva found herself physically depleted. The years of effort to get back on her feet had been erased, leaving her discouraged and out of shape.

Finding the Courage to Start with Survivor Fitness

Once she had physically recovered from the mastectomy surgeries, Marva’s plastic surgeon gave her a flyer for Survivor Fitness and strongly suggested she look into the program to regain strength. The idea was planted, but the action took time.“It took a little while to get the courage to make the contact,” Marva admits. “I was initially embarrassed to join as I was so out of shape.”

It’s a common feeling among survivors—the body that once endured so much trauma now feels unfamiliar and weak. But Marva found the support she needed to push past the hesitation.

In January 2025, she took the necessary leap, connecting with Survivor Fitness and beginning her strength training journey with her coach, Paige Rugaard, at Chadwick’s Fitness in Franklin, TN. Paige was incredibly encouraging, creating a safe and motivating environment that Marva needed.

Marva was amazed at her progress, even after a few short weeks. Not only has she regained her functional strength, but the program has instilled a deeper sense of self-worth. “It’s also given me a sense of pride and excitement that I did something for myself that will help improve my chances of remaining cancer-free.”

The result is a renewed and robust outlook on life. “I’m proud to say, I am stronger now and more motivated to stay active than ever before.”

Marva credits Survivor Fitness for giving her the push she needed: “I owe so much to Survivor Fitness for giving me the opportunity, as I don’t believe I would have ever taken the necessary steps to do it on my own.”

The Importance of the First Step

Having fought back twice from severe physical setbacks, Marva offers simple but profound advice to other cancer survivors who may be facing their own post-treatment battles. She understands that the weight of weakness, isolation, and embarrassment can be paralyzing.

“Finding motivation and humbling myself to take the first step and make the connection with Survivor Fitness was definitely the hardest part of the journey.”

That first step, she says, is the hardest. But the benefits far outweigh the fear. Her message is clear: “Put all the fear aside and just do it. You’ll be so glad you did.”

The measurable success Marva achieved through her partnership with Paige solidified the program’s value in her eyes. “I don’t believe I would have ever regained my strength without the program. I’m stronger now than I have been in many years.”

The fact that this transformative recovery is offered at no cost to the survivor is, as Marva puts it, “truly amazing.” Marva completed her initial program in April 2025. Determined to maintain her hard-won progress, she decided to purchase more sessions to continue her strength training with the team she trusts.

Join the Survivor Fitness Community

Marva Steed didn’t just survive two major health crises; she emerged stronger than she’s been in years. By finding the courage to take the first step, she turned her recovery from a daunting chore into a source of pride and a commitment to a healthier, stronger future.

If you or someone you know is a cancer survivor ready to reclaim health and strength, Survivor Fitness offers personalized fitness, nutritional, and mental health programs to support you.

Learn more about how to start your personalized recovery program today!