Summer Nutrition Made Simpler: Practical Advice for Busy Cancer Survivors

Summer has a way of disrupting even the best intentions. Schedules change, the kids are home from school, vacations fill the calendar, and evening activities seem to pop up every night of the week. Before long, healthy eating becomes one more thing competing for your attention.

For many cancer survivors, nutrition plays an important role in recovery, energy levels, and overall well-being. Yet healthy eating is often one of the first things pushed aside when life gets busy.

That’s why we were excited to launch our Summer Nutrition Series with Julia Clover, a registered dietitian with Flora Wellness Practitioners. Julia is licensed in Michigan, Tennessee, Indiana, and Florida and has helped dozens of Survivor Fitness participants develop sustainable nutrition habits that fit real life.

Recently, Julia shared the first session in the series, Meal Planning Without the Overwhelm. In just 15 minutes, she packed in practical advice that can help anyone reduce stress around food and create healthier routines.

Healthy Summer Eating Made Simple

Here are three of our favorite takeaways from Julia’s first session: 

1. Recognize What You’re Up Against

One of the most powerful moments in the webinar came when Julia shared a simple truth:

“Life may never slow down enough to make healthy eating feel super easy or convenient.”

Many of us are waiting for the perfect season of life before we commit to healthier habits. We tell ourselves we’ll meal prep when work settles down. We’ll cook more when the kids’ schedules calm down. We’ll focus on nutrition after vacation season ends.

The reality is that life rarely becomes less busy.

Mental fatigue and overwhelming schedules directly impact our food choices. After a long day of making decisions at work, managing family responsibilities, or navigating recovery, convenience often wins.

Instead of feeling guilty about those challenges, Julia encourages people to acknowledge them honestly. Once you recognize the obstacles, you can begin creating strategies that work with your life rather than against it.

Healthy eating becomes much more sustainable when you stop expecting perfection and start preparing for reality.

2. Understanding the Meal Time Stress Equation

Another insight that resonated with many participants was Julia’s “Meal Time Stress Equation.”

Meal Time Stress = High Expectations + Limited Time + Decision Fatigue

When you think about it, most stressful meals include all three ingredients.

First, there are the expectations. Many people want to eat healthier during the summer because they want more energy, better health, or simply to feel their best.

Then comes the time challenge. Summer schedules are often packed with activities, travel, appointments, and social events. Meals quickly become an afterthought.

Finally, there’s decision fatigue. By the end of the day, you’ve already made countless decisions. Choosing what to cook can feel like one decision too many.

The good news is that you don’t have to solve every part of the equation perfectly. You can lower expectations by focusing on progress instead of perfection. You can reduce time pressure by keeping simple ingredients on hand. You can minimize decision fatigue by planning a few meals ahead of time or creating a list of go-to options for busy days.

Small adjustments can dramatically reduce the stress that surrounds healthy eating.

3. Shift Your Mindset from Restriction to Support

One of the themes we hear repeatedly from Survivor Fitness nutrition partners is that sustainable nutrition starts with changing how we think about food.

Too often, healthy eating becomes associated with restriction, pressure, and rules. Julia encourages a different perspective.

Instead of asking, “What should I cut out?” try asking, “How can I better support my body?”

That shift changes everything. It becomes easier to focus on adding fruits, vegetables, lean proteins, whole grains, and other nutrient-dense foods instead of obsessing over what you shouldn’t eat.

For cancer survivors, this mindset can be especially powerful. Recovery is not built on a single meal or a perfect week of eating. It’s built through small, consistent habits practiced over time.

The goal is not to create a perfect summer nutrition plan. The goal is to find realistic habits that support your energy, health, and quality of life long after summer ends.

Looking for More Summer Nutrition Inspiration?

If you’re ready to put some of these ideas into practice, here are a few additional Survivor Fitness resources:

You can also review our free Survivor Fitness Recipe Book, which includes more than 100 nutritious recipes designed to support survivors and their families.

And don’t forget to follow Survivor Fitness on Facebook to stay up to date on upcoming Summer Nutrition webinars, educational resources, and practical tips from our team of nutrition, fitness, and mental health experts.

Summer Strength Training: Simple Ways to Stay Active During the Dog Days of Summer

The arrival of summer usually sparks an instinct to take everything outdoors. We are flooded with messages telling us to get outside, hit the trails, and soak up the sun. But if you are working to rebuild your body after cancer treatment, planning classic summer activities can feel exhausting before your day even begins.

When you are recovering, high heat and heavy humidity change the game. Pushing through a hot outdoor workout doesn’t build resilience; it actually forces your body to divert critical energy away from muscle repair just to keep you cool.

This summer, the goal is to shift your strategy. By taking your workouts indoors and focusing on smart, deliberate strength training, you can protect your energy baseline while continuing to build a foundation that lasts long after the season changes.

The Physiology of Heat and Muscle Recovery

To get the most out of your summer workouts, it helps to understand what is happening under the surface. Cancer treatments, including specific chemotherapies and radiation, can disrupt the body’s autonomic nervous system, altering how your core temperature is regulated.

A study published in the Journal of Clinical Oncology notes that cancer-related fatigue is fundamentally different from normal tiredness—it operates at a cellular level. When you exercise in the heat, your cardiovascular system has to work twice as hard. Your heart pumps massive amounts of blood to the skin surface just to release heat through sweat.

For a survivor, this means less oxygenated blood is reaching your muscles to help them strengthen and recover. By moving your strength routine into a temperature-controlled indoor environment, you eliminate this cardiovascular tax. Your body can focus 100% of its resources on what matters most: rebuilding muscle mass, supporting bone density, and increasing your daily stamina.

Designing a Sustainable Summer Strength Routine

Staying active without overdoing it requires a departure from the standard high-intensity gym mentality. True strength after treatment is built on precision and pacing. Here are a few research-based tips for strength training during the summer months: 

1. Prioritize Rest Periods Over Repetitions 

In warmer months, your central nervous system fatigues faster. Lengthening your rest time between sets to a full two or three minutes allows your heart rate to return to baseline, ensuring your next movement is safe and controlled.

A 2021 study from the American College of Sports Medicine found that adequate recovery between workouts helps maintain performance, reduce excessive fatigue, and support safer training outcomes, especially among individuals rebuilding fitness capacity after illness or extended inactivity. 

2. Emphasize Seated and Supported Movements 

If you are navigating chemotherapy-induced peripheral neuropathy or balance challenges, hot weather can amplify feelings of dizziness. Swapping standing squats for seated leg presses or utilizing chest press machines instead of free weights keeps your muscles working without putting your balance at risk.

This recommendation aligns with research published in the journal Supportive Care in Cancer showing that balance impairments and mobility limitations are common among cancer survivors experiencing peripheral neuropathy. Studies suggest that modifying exercise environments and using supportive equipment can help individuals remain physically active while improving strength and confidence.

3. Leverage the Power of Resistance Bands

On days when your energy feels low but you still want to maintain your routine, resistance bands provide an excellent, low-impact alternative to heavy weights. They allow you to stimulate muscle fibers and protect joint health without causing the systemic fatigue that leaves you wiped out the next day.

Research published in the Journal of Strength and Conditioning Research found that elastic resistance training can produce meaningful improvements in muscular strength and functional fitness comparable to traditional resistance training when programmed appropriately. For cancer survivors rebuilding strength after treatment, resistance bands offer a practical way to stay consistent, even during periods of fluctuating energy.

Finding Your True Energy Baseline

Every day of recovery looks different, and summer schedules add an extra layer of unpredictability. Before beginning any movement session, take a moment to assess your physical baseline. If your energy is low, give yourself permission to adapt.

It is also important to remember that recovery is not measured by how much you can do in a single day. It is built through consistent choices repeated over time.

True consistency is not about doing the exact same workout every day; it is about adjusting the weight, the reps, or the movement to match what your body can safely handle in the moment. Meeting your body where it is right now is the most effective way to ensure you keep moving forward.

Join the Journey This Summer

Rebuilding your strength after cancer requires a roadmap that is as unique as your medical history. Our Survivor Fitness personal training partners across Tennessee specialize in creating customized, indoor strength programs that respect your boundaries while safely challenging your potential.

Here are a few additional resources to help you make the most of the summer season:

If you’re looking for additional encouragement, resources, and opportunities to stay connected, here are a few next steps: 

Fresh Fuel for Summer: Simple, Nourishing Recipes for Cancer Survivors

hands holding a tofu vegetable rice bowl

We often think of recovery in terms of milestones and checkups, but sometimes it’s found in something as simple as a Saturday morning farmers’ market. After the heavy lifting of treatment, your body is ready for a different kind of fuel. The fresh produce of early summer offers joy and sustenance. It’s a reminder that nourishing your body can be a way of caring for it.

At Survivor Fitness, we believe that healthy eating should be simple and enjoyable. Our Survivor Fitness recipe book is filled with our favorite science-backed meals designed specifically for the recovery journey. Today, we want to share a few of those summer staples to help you stay fueled and feeling your best.

3 Fresh Simple, Nourishing Summer Recipes for Cancer Survivors

1. Strawberry Nut Butter Toast

    This is a fantastic breakfast or snack option. Fresh strawberries are plentiful in the summer and offer a great dose of antioxidants and vitamin C.

    Ingredients:

    • 1 slice whole wheat bread
    • 3 fresh strawberries, diced
    • 2 tablespoons creamy peanut butter or almond butter

    Directions: Toast your bread until it reaches your desired crispness. Spread the peanut butter evenly across the toast and top it with the diced strawberries.

    2. Dairy-Free Herb Potato Salad

      This is a great choice if you are headed to a potluck. It’s a healthy, filling version of a summer picnic staple that avoids heavy cream.

      Ingredients:

      • 2 pounds small red potatoes, sliced into ¼-inch rounds
      • 1 tablespoon sea salt
      • 1/4 cup olive oil
      • 1/3 cup fresh flat-leaf parsley, chopped (plus extra for garnish)
      • 1/3 cup green onions, chopped (plus extra for garnish)
      • 2 tablespoons fresh lemon juice
      • 2 teaspoons Dijon mustard
      • 2 cloves garlic, chopped
      • 3 stalks celery, diced
      • Freshly ground black pepper

      Directions: Place potatoes and salt in a large pot and cover with water. Bring to a boil, then simmer for five or six minutes until tender. Reserve 1/4 cup of the cooking water, then drain potatoes and place them in a bowl. Blend or whisk the olive oil, parsley, onions, lemon juice, mustard, garlic, and pepper together. Slowly add the reserved cooking water while blending to create your dressing. Drizzle the mixture over the warm potatoes and let them rest for ten minutes. Stir in the celery and extra herbs just before serving.

      3. Fresh Market Pasta with Walnut Pesto

        There is nothing more enjoyable than picking up seasonal produce. This pasta is a versatile way to use whatever veggies look best today.

        Ingredients:

        • 8 ounces of your favorite pasta
        • 6 cups fresh, seasonal veggies (such as squash, peppers, or broccoli)
        • 3 cloves of garlic
        • Drizzle of olive oil and salt to taste

        For the Pesto Dressing:

        • 1 cup walnuts
        • 1/2 cup basil or other leafy greens
        • 1/4 cup olive oil
        • 1 small clove of garlic
        • Juice of 1 lemon
        • 1/2 teaspoon salt

        Directions: Cook the pasta according to the package directions. While the pasta boils, sauté your seasonal vegetables and garlic in a pan with a drizzle of olive oil until tender. For the pesto, pulse the walnuts, basil, olive oil, lemon juice, garlic, and salt in a food processor until smooth. Toss the cooked pasta and veggies with the walnut pesto and serve warm or at room temperature.

        Get More Recipes for Your Recovery

        If you enjoyed these fresh summer ideas, we have plenty more to share. Our full recipe book includes a wide variety of meals, including fresh vegetable dishes and healthy dessert options that support your body’s needs.

        Building strength after cancer involves the whole person—body, mind, and spirit. If you are looking for more personalized support, our team is here to help. Learn more about our personal fitness, nutrition, and mental health programs or apply to join Survivor Fitness today.

        Beating the Heat: How Cancer Survivors Can Manage Summer Fatigue

        woman in white coverup walking down the beach with hat in hand

        Summer usually arrives with a new desire to do it all—especially when you’ve spent so much time sidelined by treatment. It’s the season of full schedules and high expectations. We see images of people hitting the trails, heading to the beach, and filling every weekend with outdoor activities. But for many cancer survivors, the arrival of summer brings a unique challenge: the “summer energy gap.”

        While you may want to dive into every seasonal activity, you might find that the heat leaves you feeling more exhausted than usual. For a body still in recovery, high temperatures can amplify post-treatment fatigue and make simple tasks feel like a marathon.

        At Survivor Fitness, we know the tension because we’ve been there too. That’s why we care about helping each participant find a personalized approach to recovery based on their unique challenges and goals. Our goal this season isn’t to stay stuck inside until September. It’s to help survivors choose activities strategically to protect the hard-earned progress they’ve made.

        Understanding Heat Sensitivity After Treatment

        If you feel completely wiped out by 10:00 AM, remind yourself that this isn’t due to a lack of willpower. Instead, it’s likely due to biology. Certain chemotherapies and radiation treatments can affect how your body regulates temperature. They can also leave your skin more prone to photosensitivity, leading to unexpected rashes or burns even with limited sun exposure.

        Furthermore, heat causes your blood vessels to dilate. For those managing lymphedema, this extra blood flow can lead to increased swelling and discomfort. Recognizing these physical realities allows you to plan your day with compassion for your body’s current needs.

        5 Practical Strategies for Managing Summer Fatigue

        1. Follow the “Golden Hours” Rule

        The best way to stay active without overheating is to work with the clock. Aim to move during the “Golden Hours”—before 9:00 AM or after 7:00 PM—when the sun is less intense. If the humidity is particularly high, move your workout indoors to an air-conditioned space. A “mall walk” or a restorative indoor yoga session is a great way to stay consistent without the heat risk.

        Looking for inspiration? Check out our 8 fun outdoor exercise ideas for cancer survivors to help you stay active safely.

        2. Hydrate Beyond Just Water

        Staying hydrated is critical, but it involves more than just drinking plain water. Your body needs electrolytes to maintain energy levels and support muscle function. You can also “eat your water” by incorporating hydrating snacks like cucumber, watermelon, and oranges into your day.

        Get more expert advice here on managing fatigue and increasing energy through nutrition and hydration.

        3. Use the “Pre-Cooling” Method

        Lowering your core temperature before you head outside can help you stay comfortable for longer. Try drinking a cold fruit smoothie or placing a cooling neck towel on your shoulders ten minutes before your walk.

        When you do head out, dress for recovery by choosing UPF 50+ clothing to provide a physical barrier against the sun. This is especially helpful for protecting radiation sites where you may want to avoid constant sunscreen application.

        4. Focus on What You Can Do

        It is easy to get frustrated by the things you can’t do right now. Instead, try to pivot your focus toward what is possible. It might take some extra creativity, but you can still make lasting summer memories with the people you love.

        Explore our favorite family-friendly summer adventures for making memories after treatment.

        5. Make a Commitment to Protect Your Social Battery

        Summer is peak season for weddings, graduations, and family reunions. These events are joyful, but they are also demanding. Give yourself permission to be “selectively social.” It is perfectly okay to attend a graduation ceremony but skip the outdoor party that follows if the heat is too much. Setting these boundaries ensures you can enjoy the moments that matter most without facing a total energy crash the next day.

        Read our recent post, Navigating the Milestone Season Without Draining Your Battery, for more insights on how to enjoy big milestones without the physical crash.

        Remember to Listen to Your Body

        Being physically active may look different in July than it does in October. Listening to your body’s signals and adjusting your pace is the ultimate sign of strength. You’ve already navigated incredible challenges; let that same resilience guide you through the summer months.

        Struggling to find a summer workout routine that works for your energy levels? Our trainers specialize in meeting you exactly where you are. Apply today to join our program.

        Are you a trainer or dietitian who wants to help survivors navigate these seasonal challenges? Contact our team to become a Survivor Fitness partner here.

        Participant Spotlight: Marian McDonald

        Marian McDonald survivor fitness participant

        For many cancer survivors, the suggestion of “going to the gym” doesn’t exactly spark joy. After months or years of clinical appointments, scans, and treatments, spending free time in another body-focused environment can be intimidating.

        Marian McDonald shared that hesitation. In addition to recovering from breast cancer treatment, Marian was also navigating the complexities of living with multiple sclerosis. But her story is proof that with the right support, you can do hard things—and you might even find a new calling along the way.

        Finding the Right Time to Heal

        Marian’s journey began in July 2022 when she was diagnosed with breast cancer. Her path to recovery was long and grueling, involving a double mastectomy, reconstruction, chemotherapy, and eventually a hysterectomy. Because of MS, her body required a slower, more intentional pace for healing from cancer treatment.

        She first heard about Survivor Fitness in late 2023, but she wasn’t ready yet. She still had surgeries on the calendar and needed time to process the weight of her diagnosis. It wasn’t until late 2025 that the opportunity resurfaced in what she calls “perfect timing.” In mid-December, she took the leap and began her intake process.

        Overcoming the “Gym Hurdle” and Other Health Conditions

        Marian didn’t hide her feelings when she met her trainer, Bree, at Tri-Fit Athletic Club in Murfreesboro. “I told her that I hated the gym,” Marian recalls telling her during their first meeting. “I’m sure that made a great impression.”

        Beyond her mental hesitation, Marian’s MS caused weakness on one side of her body, creating constant balance issues. The reconstruction surgery had left her feeling physically limited and fearful that she might hurt herself if she pushed too hard.

        However, Bree met Marian exactly where she was. She pushed her gently, encouraged her constantly, and taught Marian about a strength she had hidden away.

        “There were things Bree said we were going to do, and I replied, ‘Yeah right,’ Marian remembers. “But I always said I would try, and usually that was all it took. I did hard things—things I never imagined I could.”

        Finding a Community for New Hard Things

        As the weeks passed, the woman who “hated the gym” found herself looking forward to her sessions. She began combining her Survivor Fitness exercises with her physical therapy to build a foundation of strength that helped combat fatigue and muscle weakness.

        She also found vital support through her nutrition coach. Together, they tackled the difficult battle of weight gain caused by hormone blockers and medications for depression and anxiety. For Marian, having these tools made her feel prepared for the battle rather than overwhelmed by it. 

        Her experiences also gave her a new sense of purpose. 

        “After years of fighting to live, fighting to be a better version of me was a welcome change,” she shared.

        Her nutrition coach even encouraged her to consider going back to school to become a Registered Dietitian specializing in oncology nutrition. It’s a big goal, but Marian isn’t backing down. “It’s a hard thing, but I can do it. I just have to find a way.”

        A Message for Other Survivors

        Marian’s journey is a reminder that self-confidence doesn’t always return the moment treatment ends. It is something that must be rebuilt, one step at a time. She encourages other survivors to talk to their oncologists, get a referral, and accept the opportunities that come their way.

        “Becoming physically stronger was a huge accomplishment, but learning that I can do hard things was a great confidence builder,” she explained. 

        Marian’s trainer and coaches have become a permanent part of her circle. She stepped into the program looking for health, and she walked away with a support system, a new career path, and the knowledge that she is capable of more than she ever imagined.

        Are you ready to rediscover your strength and find a community that supports your unique journey?

        Whether you are navigating post-treatment fatigue, managing other health conditions, or simply looking for a place to start, Survivor Fitness is here to walk alongside you.

        Learn more about our programs or apply today to start your recovery journey.

        Navigating Events Without Draining Your Battery

        people clapping and standing next to their tables at a nice event

        Spring and early summer often bring a full calendar. Weddings, holidays, graduations, family gatherings, and long-awaited celebrations start to fill the weekends. These moments are meant to be joyful. For cancer survivors, they can also bring a mix of emotions. You may feel excited to show up and be present. At the same time, you may feel anxious about your energy, your limits, or the conversations you know are coming.

        If you’ve ever found yourself bracing to be asked, “How are you feeling?” you’re not alone. What matters most is learning how to honor your needs while still making space for the moments that matter to you.

        So much of your recovery depends on your specific context. Your experience depends on where you are in your recovery, how your body feels, and what your emotional capacity looks like right now. What works for one person may not work for another. That’s okay.

        Navigating “How are you feeling?”

        This question often comes from a place of care. Friends and family want to check in and support you. Still, hearing it over and over again can feel exhausting. Some days, you may feel open and willing to talk, while on other days, you may not. Both are completely valid. You are allowed to decide how much you want to share.

        It can help to have a simple response ready. Something like, “I’m doing well and focusing on getting stronger each day,” or “I’m in a good place right now, thank you for asking.” These responses acknowledge the question without requiring you to go deeper than you want.

        If you’re close with someone, you can also be honest about your needs. Let them know if you’d rather talk about something else or just enjoy the moment together.

        Finding Your Balance in a Busy Season

        Here are a few simple guidelines to help you prepare for events, conversations, and readjustments that can come after cancer treatment: 

        Start with your priorities.

          Not every event needs a “yes.” It can be tempting to show up for everything, especially after going through something as life-changing as cancer. You may have a desire to return to normal or to make up for lost time. But this season is not about doing it all. It’s about choosing what matters most.

          Take a moment to look at your calendar and ask yourself a simple question: What do I really want to be present for? Maybe it’s your child’s graduation, a close friend’s wedding, or a small family gathering. Start there and give yourself permission to prioritize the events that feel most meaningful.

          Know your limits and own them.

            Your body may not feel the same as it did before treatment. Even if you’re feeling stronger, there may still be days when fatigue shows up unexpectedly. That’s part of the healing process. Instead of pushing past your limits, try to work with them.

            If you know an event will be long or busy, think about ways to pace yourself. That could mean arriving later, leaving earlier, or building in time to rest before and after. If possible, give yourself flexibility so you can adjust in the moment without feeling pressure. 

            Most importantly, let your limits be defined by you, not by the expectations of others.

            Find small ways to recharge.

              Even during joyful events, your energy can dip quickly. That doesn’t mean you’re doing anything wrong. Look for small ways to recharge throughout the day. Step outside for a few minutes of fresh air. Sit down and take a break when you need it. Stay hydrated and fuel your body with foods that help you feel your best.

              These moments can make a big difference in how you experience the day.

              Give yourself grace.

                This season is about connection, but it’s also about caring for yourself. There may be days when you leave early or events you decide to skip. You may be more fatigued than you expected to be. These adaptations don’t take away from your progress; they mean you’re listening to your body. You don’t have to do it all, and you have to take care of yourself along the way.

                Navigating the “New Normal” After Cancer 

                At Survivor Fitness, we remind participants often that progress is not about doing more. It’s about doing what’s right for you, one step at a time. As you step into this season, remember how far you’ve come. You’ve already navigated challenges that required strength, resilience, and patience. Those same qualities will guide you now.

                Navigating your “new normal” after cancer is a journey that you shouldn’t undertake alone. Whether you are just starting to rebuild your strength or you’re looking for a community that truly understands, we are here for you.

                Are you ready to take the next step in your recovery? Learn more about our programs or apply today.

                Already a Survivor Fitness Alumnus? We love seeing how our community continues to grow! Check out how you can stay connected and join our private Facebook group for alumni to stay updated on upcoming events.

                Sweet Truths: What Cancer Survivors Need to Know About Sugar, Nutrition, and Recovery

                a plethora of sugary desserts and sweets

                Many survivors want to do everything they can to support their recovery. At the same time, there is a lot of information online about sugar, diets, and foods to avoid. It can quickly become overwhelming.

                We often hear questions like: Should I cut out sugar completely? Is fruit okay? Am I eating the “right” things?

                Nourishing your body after cancer treatment can be confusing. That’s why our nutrition program connects participants with registered dietitians and nutrition specialists, many of whom specialize in post-cancer care. These experts help survivors sort through the noise and build a science-backed nutrition plan that actually works for their body, their lifestyle, and their goals.

                We asked two of our nutrition partners, Lori Halton and Chelsea Johnson, to share the most common misconceptions they hear and what survivors should know instead.

                Myth #1: Sugar Feeds Cancer 

                One of the most common concerns is the idea that sugar directly feeds cancer.

                Lori Halton explains it simply: “Glucose is the main source of energy in our body and all cells require glucose to function. The truth is, consuming sugar does not promote cancer growth, nor can we ‘starve’ cancer cells by cutting sugar out of our diet.”

                Chelsea shares a similar perspective. “All cells in our body, healthy and abnormal, are fueled by glucose. Cancer cells just take it in at a higher rate. Even if we removed every carbohydrate from our diet, the body would find ways to make glucose to survive.”

                This is an important point. Your body needs fuel. Trying to eliminate sugar completely often leads to frustration and can make it harder to maintain a balanced diet.

                That said, moderation still matters. Diets high in added sugar can contribute to weight gain and inflammation. Lori recommends keeping added sugar within daily guidelines and focusing on nutrient-dense foods that support overall health.

                Myth #2: Avoid Fruit Because of its Sugar Content

                Another common myth is that fruit should be avoided because of its sugar content.

                Chelsea says this is one of her favorite misconceptions to address. “Fruits are rich in fiber, antioxidants, and other essential nutrients. The natural sugars in fruits are perfectly fine to enjoy.”

                Fruit plays an important role in recovery. It provides vitamins, supports digestion, and helps fuel your body in a gentle, natural way. For many survivors, it can also be one of the easiest and most enjoyable ways to eat well.

                Instead of avoiding fruit, shift your focus to limiting added sugars. These are often found in processed foods and sweetened drinks. Checking the nutrition label can help you stay aware without feeling restricted.

                Myth #3: Cut Out Entire Food Groups 

                It can be tempting to take control by removing certain foods altogether. Many survivors come across advice that encourages cutting carbs, sugar, or even entire food groups. Both Lori and Chelsea caution against this approach.

                “I would recommend avoiding advice that includes eliminating entire food groups,” Lori shares. “Carbohydrates are an important component of a balanced diet. They provide energy, fuel during exercise and recovery, and promote gut health through fiber.”

                Your body needs a mix of nutrients to heal and rebuild strength. When you remove entire categories of food, it becomes harder to meet those needs.

                A more sustainable approach is to focus on variety and moderation. Choose whole grains, fruits, vegetables, lean proteins, and healthy fats. These foods work together to support energy, immune function, and long-term health.

                Myth #4: Follow a Restrictive or Complex Diet

                If nutrition feels overwhelming, try shifting your mindset. Instead of asking what you should cut out, ask what you can add.

                • Can you include more colorful vegetables in your meals?
                • Can you add a source of protein to your snacks?
                • Can you drink a little more water throughout the day?

                These small changes build over time. They are easier to maintain and often lead to better results than strict rules.

                As Chelsea often reminds participants, the most helpful nutrition advice is usually simple. Daily habits matter more than occasional treats. A slice of cake or a soda once in a while will not undo your progress. What you do consistently is what makes the difference.

                Find a Personalized and Balanced Approach to Cancer Recovery

                Nutrition after cancer is about nourishment, not restriction.

                A balanced, nutrient-rich eating pattern can help manage energy levels, support recovery, and improve overall well-being. Research continues to show the benefits of focusing on whole, plant-forward foods while maintaining a healthy lifestyle.

                If you are unsure where to start, you don’t have to figure it out alone.

                At Survivor Fitness, our nutrition program is designed to meet you where you are. In fact, many of our participants choose to pair their fitness training with working with a nutritionist to create realistic, personalized plans that support their long-term health. 

                At the end of the day, food should support your healing, not create more stress. Remember, you are building habits that will carry you forward long after treatment ends.

                Participant Spotlight: Olivia Leow

                Olivia Leow survivor fitness participant

                We often praise the strength it takes to get through a cancer diagnosis, but we rarely talk about the endurance needed to live in the “after.” Navigating life after treatment means carrying the heavy uncertainty of the future while trying to rebuild a body and mind that have been through a battle. It takes more than just a positive attitude; it takes a commitment to your own well-being. That commitment is exactly where Survivor Fitness starts. We help survivors navigate the gap between medical treatment and long-term wellness. 

                For Olivia Leow, that “whatever it takes” mentality not only got her through treatment —it helped her find the resources to continue to heal so she could move forward with purpose.

                Facing Cancer with “Whatever it Takes”

                Olivia’s journey began in June 2021 after experiencing a few unusual visual changes. She drove herself to the emergency room, not knowing what to expect. Soon after, she heard the words no one is ever prepared for: “There is something on your brain.”

                She was diagnosed with stage 2 astrocytoma, a form of brain cancer. From there, everything moved quickly. Olivia connected with her care team at Vanderbilt University Medical Center and began planning the next steps.

                In August, she underwent an awake craniotomy to remove the tumor. After surgery came 27 rounds of radiation and six months of oral chemotherapy. Even now, she continues to undergo regular MRI scans and follow-ups with her oncologist. Through it all, Olivia held onto a simple but powerful mindset:

                “My motto was ‘whatever it takes.’ I was willing to do whatever it takes to be the mom of my two young boys.”

                That mindset carried her through some of the hardest moments, especially daily radiation treatments. Showing up each day, despite the pain and emotional toll, required everything she had.

                Carrying the Weight of Uncertainty

                At the time of her diagnosis, Olivia was raising two young boys, working full-time, and leading a nonprofit. At the same time, she was navigating her new reality. Her worries didn’t end when her treatment did. It continued in the form of “scanxiety” and the uncertainty about what the future might hold.

                “My brain cancer diagnosis is heavy,” she shared. “I still fight anxiety about the future.”

                The physical challenges were significant, and the mental and emotional weight was just as difficult. She used incredible endurance to make it through treatment and then had to figure out her next steps. 

                Finding Holistic Support Through Survivor Fitness

                Olivia was introduced to Survivor Fitness by Beth Jones, whose husband is a former participant and advocate for our mission. After attending the Survivor Fitness Soirée, Olivia was encouraged to apply. She saw it as an opportunity to focus on her health in a new way. She committed fully to the program, participating in all three areas: personal training, nutrition, and mental health support.

                Olivia was paired with Carrie Loughlin, a trainer at A|Train Fitness in Nashville, and she began building strength again, both physically and mentally.

                “I learned how to build strength and confidence in the gym,” she said.

                At the same time, she worked with a therapist through BetterHelp. That support became a key part of her healing process.

                “It was immensely helpful in talking through the trauma that comes with a cancer diagnosis.”

                The nutrition component added another layer of support. She gained practical tools for fueling her body and caring for her family in a way that felt manageable. What made the biggest difference to her recovery was the opportunity to focus on herself.

                “I am a busy mom of two with a full-time job. During my treatment, I was always focused on my family. This program gave me a chance to focus on what I needed as a cancer survivor.”

                Her time in the gym became something she looked forward to. With the encouragement of her trainer, she began to feel strong again in a way she hadn’t in a long time.

                “I could feel my body getting stronger, and I found myself actually looking forward to working out again.”

                More importantly, the impact of Survivor Fitness didn’t end after 12 weeks. Olivia continues to carry what she learned into her daily life to manage anxiety, care for her body, and move forward with confidence.

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

                Moving Forward with Purpose

                Olivia’s story is a reminder that healing doesn’t stop when treatment ends. It’s a process that takes time, support, and intention. Her advice to other survivors is simple but honest:

                “Often after the cancer treatment ends, your community may think you are back to normal. You’ve been through so much and aren’t the same person as before your diagnosis. Survivor Fitness is a program designed to help you return to health in every way.”

                Whether you’re looking to rebuild strength, improve your nutrition, or find support for your mental health, Survivor Fitness is here to walk alongside you. You don’t have to navigate the next phase alone.

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

                Board Member Spotlight: Kamadi Camp

                Kamadi Camp survivor fitness board member

                At Survivor Fitness, growth has always been fueled by people who bring both expertise and heart to the table. Our organization benefits from people who understand the clinical side of cancer care but also recognize that healing doesn’t stop when treatment ends.

                That’s what makes Kamadi Camp such a meaningful addition to our board in 2026.

                Kamadi serves as the Vice President for Oncology at Ascension Saint Thomas and brings more than 17 years of healthcare leadership experience, including a decade focused specifically on oncology strategy and growth. He’s known for building strong systems, strengthening partnerships, and helping programs scale in smart, sustainable ways. But what stands out most is his belief that survivorship deserves just as much attention as treatment.

                A Personal & Professional Connection to the Mission

                Kamadi first learned about Survivor Fitness through board member Liz Bagwell. From the start, something clicked.

                “I immediately connected with the heart behind the mission,” he says. “As someone who has spent my career in oncology leadership, I’ve seen firsthand that survivorship is about much more than completing treatment. It’s about rebuilding strength, confidence, and identity.”

                His perspective comes from both professional and personal experience. Throughout his career, Kamadi has worked alongside oncology teams and patients navigating the long road beyond treatment. He has seen how hard that transition can be. The support system changes once appointments slow down. Survivors are often left asking, “What now?”

                On a personal level, the Survivor Fitness mission hits even closer to home.

                “Walking through my mom’s cancer journey deeply shaped me,” he shares. “Like so many of us, I’ve experienced what cancer does to a family: the fear, the uncertainty, the resilience it demands. That experience made the mission of Survivor Fitness even more meaningful to me. It’s not just about recovery. It’s about restoration.”

                That belief is what inspired him to join the board.

                “What inspired me most was the tangible impact,” he says. “Survivor Fitness isn’t theoretical. It changes lives in real time by giving survivors confidence, community, and control.” 

                Transforming Hope into Action

                One of the things Kamadi finds most meaningful is seeing participants grow stronger emotionally and physically.

                “Seeing participants regain confidence in their bodies is incredibly powerful,” he says. “Watching someone walk in with uncertainty and walk out stronger reinforces why this work matters.”

                As Survivor Fitness continues to expand its reach across Tennessee and beyond, Kamadi is excited to help guide the organization into its next chapter.

                “The opportunity for growth is huge,” he says. “There is tremendous potential to expand access, build partnerships, and increase awareness so more survivors can benefit.”

                On the board, he hopes to bridge big-picture strategy with day-to-day impact. His strengths lie in operational leadership, long-term planning, and building programs that last.

                “I’m excited to help bridge strategy and mission by building sustainable growth, strengthening partnerships, and ensuring operational excellence so the program can thrive long-term,” he explains.

                In other words, he wants to make sure Survivor Fitness can serve not just hundreds more survivors, but thousands.

                He sums it up simply: “Survivor Fitness represents hope in action. I’m honored to serve alongside a team that is committed to empowering survivors and building a healthier, stronger community.”

                A Message for Survivors

                When asked what advice he would offer participants, Kamadi’s words are gentle and encouraging.

                “Your journey doesn’t end when treatment ends. Strength comes in phases. Give yourself grace, celebrate progress, and remember that you are capable of more than you think.”

                It’s a reminder many survivors need to hear.

                We’re grateful for leaders like Kamadi who combine experience with empathy and strategy with heart. His vision, passion, and personal connection to the mission make him a powerful advocate for every survivor we serve. We can’t wait to see the impact he helps create in the years ahead.

                The Survivor Fitness Network: How Alumni Stay Connected

                survivor fitness alumni staying connected after participation

                One of the greatest joys of Survivor Fitness is getting a front row seat to the transformation that takes place from the moment a participant submits their application to who they become 12 weeks later. 

                Over the years, we’ve had the privilege of working with more than a thousand cancer survivors through personal training, nutrition coaching, and mental health counseling. After receiving such life-changing interventions, many participants recognize that this is just the beginning of a new chapter. They want to stay connected to the Survivor Fitness community through monthly workshops, weekly classes, and more.

                Feedback from our participants has inspired us to create even more ways for alumni to remain part of our community because healing doesn’t stop at week twelve, and neither should support.

                How to Stay Connected and Involved with Survivor Fitness 

                If you’ve completed the program and are wondering what’s next, here are a few ways to stay involved and keep the momentum going:

                1. Keep Learning with Monthly Trainings and Workshops

                Throughout the year, our trainers and partners host virtual workshops that cover a wide range of health and wellness topics. These sessions are simple, practical, and specifically designed with survivors in mind.

                You might join a stretch and mobility class, an at-home yoga session, a women’s health workshop, or a quick training workout you can do from your living room. 

                They’re easy to attend and a great way to stay consistent without overcomplicating your schedule. As alum Leisha Smith shared, “I love that Survivor Fitness checks in on me and how they offer group classes and informational webinars.”

                You can follow our social channels to catch upcoming dates and topics. Additionally, these events are open to anyone, including friends or family, so you can invite others and build your community.  

                2. Join Group Fitness Opportunities

                For many survivors, working out alone feels intimidating. That’s why several of our training partners now offer group fitness classes specifically for Survivor Fitness alumni.

                These small group sessions provide structure, accountability, and encouragement. You’ll still receive expert guidance, but you’ll also get something just as valuable: people who understand what you’ve been through.

                Meghan Miller put it perfectly: “It feels great to be connected with a group that really understands what cancer survivors need to meet their fitness goals. Being with others who went through the program helped make the recovery process not so daunting.”

                If you’re interested, reach out to our team to learn what’s available in your area.

                3. Stay Connected Through Annual Events

                Connection doesn’t only happen in the gym.

                From Rock the Row races to Survivor Fitness Soirees and community fundraisers, our annual events bring survivors, families, trainers, and supporters together in one place. They’re celebrations of strength and resilience. They’re also reminders that you’re never walking this journey alone.

                Showing up, sharing your story, or simply cheering others on can be just as powerful as a workout.

                4. Find Connection and Community Online

                We recently launched a private Facebook group just for participants and alumni. It’s a space to ask questions, celebrate wins, swap recipes, share struggles, and encourage one another. Sometimes, a quick message from someone who gets it makes all the difference.

                John Adamick summed it up best: “There is a generous and caring group of people who care. Just look at me—I am a testament to that.”

                If you haven’t joined our Facebook group yet, we’d love to see you there.

                Moving Forward with Confidence

                One of the biggest challenges survivors face is consistency after the program ends. Life gets busy, other responsibilities pile up, and motivation can wane. Accountability can be tough for all of us, and that’s why staying connected matters.

                You don’t have to do everything at once! Instead, start small. Pick one class, attend one event, or reach out to one friend you met through Survivor Fitness. Keep building on what you’ve already accomplished, and remember how far you’ve come.

                You’ve already done something hard. You showed up for yourself during one of the most challenging seasons of your life. That strength doesn’t disappear when the program ends. It grows.

                Wherever you are in your survivorship journey, we’re still here, cheering you on and ready to support you as you thrive. You can increase our reach by sharing more about our organization with others. If you know other cancer survivors looking to rebuild strength and confidence through personalized fitness, nutrition coaching, or mental health counseling, encourage them to apply today.