Managing Holiday Stress: Self-Care Strategies for Cancer Survivors

yoga meditation pose

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

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

Physical Self-Care: Move Your Body

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

Here are a few ideas:

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

Nutritional Self-Care: Enjoy with Intention

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

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

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

Emotional and Mental Self-Care: Protect Your Peace

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

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

‘Tis the Season to Take Care of Yourself

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

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

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

Participant Spotlight: Karin Downs

karin downs, survivor fitness participant

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

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

Facing Cancer Three Times

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

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

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

Finding Encouragement to Make Progress

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

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

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

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

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

Accepting and Embracing the “New” Karin

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

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

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

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

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

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

Join the Survivor Fitness Community

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

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

Partner Spotlight: Robbie Robertson at Fitness Central

robbie robertson at fitness central, partner spotligh

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

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

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

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

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

The Power of Perspective

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

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

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

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

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

Taking an Empowering Approach to Recovery

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

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

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

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

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

Join the Survivor Fitness Community

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

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

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

Partner Spotlight: Peak Fitness

peak fitness logo sign

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

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

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

The Power of Personal Connections: Inspired by Participants

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Join the Survivor Fitness Community

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

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

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

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

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

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

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

Fall Superfoods to Boost Your Health

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

1. Pumpkins 

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

2. Brussels Sprouts

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

3. Sweet Potatoes 

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

4. Apples

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

Delicious & Simple Fall Recipes for Cancer Survivors

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

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

Nourish Your Body, Support Your Recovery

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

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

Participant Spotlight: Michael Burke

Michael Burke, survivor fitness participant

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

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

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

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

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

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

A Turning Point: Connecting with Survivor Fitness

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

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

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

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

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

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

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

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

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

Building Bonds Beyond Fitness

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

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

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

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

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

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

Get Connected with the Survivor Fitness Community

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

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

It’s Never Too Late: Starting Your Fitness Journey After Cancer 

Cancer survivors often face a unique and overwhelming challenge after treatment. Many want to “get back to normal” or do something positive for themselves, but the physical and emotional toll of cancer can leave them feeling weak, tired, and uncertain about what to do next. It’s common for survivors to feel like it might be too late to start something new, especially if they’ve been inactive for a while. 

At Survivor Fitness, we’ve had the privilege of witnessing participants of all ages and fitness levels reclaim their strength and health, proving that it’s never too late to start. We’ve worked with individuals from 18 to 84 years old, from those who were extremely active to those who had never exercised regularly before their diagnosis. One thing they all have in common is their determination to take steps towards better health. 

If there’s one piece of advice our participants consistently share with other survivors, it’s this: “Do it! It’s never too late to take control of your health and start rebuilding your strength.”

In that spirit, we want to offer a few tips to help you begin your own fitness journey after cancer. These resources are designed with cancer survivors in mind, so you can feel empowered to take those first steps, no matter where you are in your recovery.

Tips for Starting Your Fitness Journey After Cancer

1. Reignite Your Motivation to Move After Treatment

Getting back into exercise after treatment can be tough, but it starts with reconnecting to your personal “why.” Whether it’s feeling stronger, gaining energy, or doing something just for you, finding that spark of motivation can keep you moving on even the hardest days. Remember, progress isn’t about speed; it’s about rediscovering the joy in movement.

2. Ease Into Your Fitness Routine with Gentle Workouts

Your body has been through a lot, so it’s important to start small and build up gradually. Begin with gentle exercises like walking, stretching, or yoga to reintroduce movement into your life. Even short, 10- to 15-minute sessions can make a big difference over time. Small, consistent steps make a big impact over time, so focus on moving at your own pace without overdoing it.

3. Stretch to Boost Flexibility and Aid Recovery

Stretching is an essential part of any fitness routine, especially after cancer treatment. It helps improve flexibility, reduce muscle stiffness, and increase circulation—all things that can support recovery. Regular stretching also reduces your risk of injury, which is especially important when you’re just getting back into exercise.  

Post-treatment, your body can feel stiff and tight, and regular stretching helps reduce that discomfort. Simple stretches can increase your range of motion and set the stage for a safe and effective workout.

4. Tailor Your Routine to Fit Your Body’s Age and Needs

Exercise isn’t one-size-fits-all, especially when you’re recovering from cancer. Tailor your workouts to match your current fitness level, age, and energy levels. Whether you’re focusing on light movement or more challenging routines, the goal is to find a routine that works for you—one that meets your body where it is today and challenges you in a healthy, sustainable way.

5. Adapt Your Exercises Based on Your Treatment History

Certain cancer treatments can have long-term effects on your body, making it important to modify exercises when necessary. For example, if you’ve had surgery or radiation in specific areas, certain movements may need to be adjusted to prevent discomfort or injury. Always listen to your body and consult with a fitness professional or physical therapist who has experience working with cancer survivors. They can guide you in choosing exercises that are safe and effective for your unique situation.

6. Make Fitness Fun by Exploring Creative Movement

Exercise doesn’t have to be a chore—it can be something you enjoy! Explore creative ways to move your body that make you feel good, whether it’s dancing in your living room, hiking in nature, or trying a new fitness class with friends. The more you can incorporate activities you love, the more likely you are to stick with your routine. Fitness should be something that enhances your life, not something you dread.

7.  Measure Your Progress Beyond the Scale

It’s easy to get caught up in the numbers on a scale, but when it comes to rebuilding strength after cancer, progress is about much more than weight. Focus on how your body feels, how much energy you have, and how your strength and endurance improve over time. Even if the scale doesn’t move, you’re still making significant gains in your health and fitness. Celebrate those wins, no matter how small they seem, and remember that progress is a journey, not a destination.

It’s Never Too Late: Take the First Step Today

Starting a fitness journey after cancer may feel daunting, but it’s never too late to begin. At Survivor Fitness, we’ve seen firsthand how transformative exercise can be for cancer survivors of all ages. Whether you’re looking to regain strength, improve your mental well-being, or simply take a step toward a healthier lifestyle, we’re here to help.

If you’re feeling unsure about where to start, that’s exactly why Survivor Fitness exists. Our programs are designed to meet you where you are and guide you through the process with support every step of the way. Take the first step by exploring our resources, reading participant spotlights, or applying to join one of our programs. 

We’re here to help you every step of the way—because it’s never too late to take control of your health and start moving forward.

Participant Spotlight: Emma Driver

At Survivor Fitness, we understand how cancer impacts the body, the mind, and the spirit. The emotional and mental toll of treatment can feel just as overwhelming as the physical challenges, leaving survivors with self-esteem issues and a feeling of isolation. It can be a lonely journey that requires internal strength, vulnerability, and a connection with community to support the recovery process.

That describes the journey of Survivor Fitness participant Emma Driver.

A Fight for Both Body and Mind

In March 2023, Emma’s life changed dramatically when she was diagnosed with Hodgkin’s lymphoma. Soon after, she began six months of chemotherapy treatment in May. Before her diagnosis, Emma was a singer with endurance for long performances and an active lifestyle that included regular workouts three to four times a week. But after completing chemotherapy in October, Emma found herself in a place she had never been before—weak, disconnected from her body, and feeling completely different. 

However, the physical effects of treatment were only one part of the challenge. The emotional and mental toll of cancer proved to be just as difficult. At times, Emma wrestled with deep questions about being so young and battling such a serious illness. She often wondered if people believed it was somehow her fault. The loss of her hair further compounded her struggle with self-image.

The mental and emotional difficulties she faced during treatment inspired a new song that Emma recently released called, “Try Hard.” The opening lyrics are a powerful reflection of the inner battle she was fighting, one that many cancer survivors know all too well.

“It’s too much to be seen—what a nightmare to be perceived…” 

Thankfully, Emma had a supportive circle of friends and family to help her navigate the hardest moments of her treatment. But when it came to her physical recovery, she needed something more.

Finding Healing Through Caring Connection 

A few months after her treatment ended, Emma’s mother discovered Survivor Fitness and encouraged her to apply. While Emma was intrigued, she also had her doubts.

“At first, I was skeptical because I was so weak!” Emma recalls. “I couldn’t even open up a jar in my house, let alone lift weights.”

She was both excited and nervous, but she believed it would help her feel like herself again, so she knew she had to try. Emma was connected with her trainer Lauren to begin her personal fitness training. This connection became one of the most inspiring and encouraging parts of Emma’s recovery journey. From their very first meeting, Emma felt that Lauren genuinely cared about her well-being.

“I remember how nervous I was to take my wig off for my first session. I almost worked out with it on,” Emma recalled. But her nerves quickly subsided. “I knew Lauren had experience with this and wouldn’t care. So much of it was in my head.”

As Emma’s training sessions progressed, her confidence grew. Soon, she felt so comfortable with Lauren and her routine that she forgot about her wig entirely. “After a few sessions, I cared so little that I left my wig at the gym and accidentally drove away without it!”

Each week, Emma noticed small improvements in her strength and stamina. With every session, her body felt more capable, and she began to feel more like herself again. 

“Feeling myself get stronger again was further proof of how strong I was,” Emma shared. “I started to feel good again. Honestly, once I knew I was headed right back to being healthy and happy, I really couldn’t care less what other people were thinking.”

Emerging Stronger Than Before

For Emma, the combination of returning to her music and regaining her physical strength was the key to reclaiming her identity. Incredibly, she was able to surpass some of her personal fitness records from before her cancer diagnosis—an accomplishment that filled her with pride.

“It reminded me that despite the literal horror of what I’d been through, there are still whole chapters of my life I haven’t even dreamt of yet,” she reflected. “I can still grow and become even better and stronger than who I was before cancer.”

Through the Survivor Fitness programs, Emma found more than just a way to rebuild her body—she discovered a deeper, more resilient version of herself. The experience helped her navigate not just the physical challenges of recovery but also the emotional and mental hurdles she faced along the way.

Survivor Fitness: A New Chapter of Strength

Emma’s story is one of courage, resilience, and hope. Her journey through cancer and her recovery with Survivor Fitness is a testament to the power of community, personalized support, and inner strength.

If you’re a cancer survivor or know someone who is, we invite you to learn more about our programs. Like Emma, take the first step and apply today—you never know what strength and confidence you might discover along the way.

Board Member Spotlight: Hollie Adams

Hollie Adams, Survivor Fitness Board Member

At Survivor Fitness, our mission is to transform the way people navigate life after cancer. We’ve been fortunate to celebrate countless success stories thanks to the dedication of our team, partners, donors, and volunteers, as well as the passion of our alumni and friends in the medical community. But with more than 43,000 Tennesseans expected to be diagnosed with cancer this year alone, the need for support is incredibly great. We remain focused on expanding our reach, working as hard as we can to help as many survivors as possible.

One person who shares this passion for growth and innovation is Survivor Fitness board member Hollie Adams. An experienced healthcare executive, Hollie has a wealth of experience leading strategic growth and marketing initiatives for hospitals and networks such as Ascension Health, Community Health Networks, and Peyton Manning Children’s Hospital at St. Vincent in Indianapolis. 

Turning a Personal Battle Into a Mission for Change

Prioritizing fitness was always an important part of Hollie’s lifestyle. But in 2021, her life took a sudden turn when she was diagnosed with breast cancer. Following her double mastectomy, Hollie experienced significant weakness and a limited range of motion. Although she was eager to regain her strength, getting back into a fitness routine proved more challenging than anticipated.

Once cleared by her doctor, Hollie attempted to return to her home gym, hoping to get back into a normal workout routine. However, the demands of exercise after surgery took a toll on her body. During one workout, she fainted from pushing herself too hard.

“I was trying to do too much too soon. That’s when I realized that cancer survivors require experts who know how to properly heal the body from the kind of trauma that comes from cancer surgery,” Hollie said.

Recognizing she needed professional guidance, Hollie turned to Google in search of a program that could help her safely rebuild her strength. That search led her to Survivor Fitness. After completing the online application, Hollie received a response within the same week. She soon began working with a personal trainer and nutritionist to regain her strength and stamina in a safe and effective way.

From Survivor to Advocate: A Vision for Thriving After Cancer

A year after completing the Survivor Fitness programs, a colleague reconnected Hollie with the leadership team at Survivor Fitness. This opportunity allowed her to get to know the organization from a different perspective—one that extended beyond her personal journey as a participant. Through this connection, Hollie discovered how deeply the mission of Survivor Fitness resonated with her experience.

“When people with cancer go through treatment, the medical community refers to those patients as survivors. While going through treatment, being called a survivor didn’t feel right. I didn’t want to just survive cancer – I wanted to grow and thrive from it. Survivor Fitness’s mission is to empower survivors to reclaim their health and thrive after cancer treatment. That really resonated with me,” Hollie explained.

Hollie’s personal journey and her passion for helping others aligned seamlessly with her professional expertise in healthcare and strategy. She is committed to cultivating connections and conversations within the adult oncology space. 

The need for collaboration is clear. With tens of thousands of Tennesseans facing a cancer diagnosis each year, there is an urgent call to create a holistic system of care—one where Survivor Fitness is seamlessly integrated into the oncology space, offering cancer survivors the tools and support they need to reclaim their health after treatment.

“Survivor Fitness has realized incredible growth in the past few years, and it is exciting for me to envision an organization that could help every cancer patient truly thrive after treatment and live their best life possible,” Hollie said.

A Brighter Future for Survivors

We’re incredibly grateful for Hollie’s passion, vision, and dedication to expanding our mission. Her experience as both a cancer survivor and a professional in the healthcare field brings invaluable insight to our board. With her leadership, we are confident that Survivor Fitness will continue to grow and help more survivors regain their strength and truly thrive after treatment.

If you, or someone you know, is a cancer survivor looking for support, we invite you to learn more about our programs. Together with dedicated advocates like Hollie, we are committed to helping more survivors become “thrivers.”

I Can and I Will: Building Mental and Emotional Resilience After Cancer

I can and will spelled with scrabble letters.

The journey after cancer treatment is a marathon, not a sprint. If you’ve followed us on social media recently, you might have seen the inspiring “I Can and I Will” signs our participants hold during fitness training sessions. This powerful phrase embodies the resilient spirit that has been part of our programs from the very beginning. But rebuilding mental and emotional strength is just as crucial as physical fitness.

For many survivors, the mental and emotional challenges of life after cancer treatment can be just as difficult as the physical battle. A staggering 75% of cancer survivors report experiencing psychological distress or cognitive difficulties even after completing treatment. This statistic is a stark reminder of the importance of holistic recovery. This reality is one of the primary reasons we were so excited about adding mental health counseling to our Survivor Fitness programs.

10 Powerful Strategies to Build Mental and Emotional Resilience After Cancer

Here at Survivor Fitness, we’ve walked alongside hundreds of participants. Through their experiences, we’ve learned valuable lessons about building your mental and emotional strength after cancer. These insights have shaped our programs to empower you on your unique journey.

1. Seek Professional Guidance

Don’t hesitate to connect with a licensed therapist or counselor specializing in survivorship. These professionals can equip you with tools to manage emotions and navigate your new normal. Here at Survivor Fitness, we’re thrilled about the addition of mental health counseling as one of our programs, allowing participants to access months of one-on-one coaching and online therapy sessions. If you’re interested in meeting with a licensed therapist to help you navigate the mental and emotional challenges of your recovery journey, we can help you find the right one. 

2. Craft Your Personal Mantra

Creating a personal mantra can be incredibly empowering. Make it personal to you—some of our participants have specific goals they want to achieve, while others adopt mantras like “never give up, never give in.” Finding what works for you in this specific season of your journey can provide daily motivation and a sense of purpose.

3. Embrace Physical Activity 

Science has proven that there are dozens of mental, emotional, and relational benefits of physical activity after cancer. This is why Survivor Fitness began as a fitness training program. Whether you’re new to exercise or a seasoned athlete, there’s something for everyone. Start with gentle exercise movements like walking or find activities you enjoy, such as yoga or swimming. Make physical activity a regular part of your routine.

5. Find (or Create) a New Support System

If there’s one thing we’ve noticed after launching our programs, it’s that connecting with others who share similar experiences can be incredibly empowering. One of the most inspiring aspects of our program is witnessing the supportive spirit within the Survivor Fitness community and hearing stories of alumni and participants who have found new support systems on their journey of recovery after treatment. 

6. Practice Mindfulness and Meditation

Techniques like mindfulness and meditation can significantly reduce stress and promote emotional well-being. Whether it’s practicing yoga or using an online app, there are numerous resources to guide you on your mindfulness journey.

7. Fuel Your Body

Nourishing your body with nutritious foods has a profound impact on your mental and emotional health. That’s why Survivor Fitness offers nutritional support, including consultations with registered dietitians. These personalized sessions address effective eating habits and any dietary concerns you may have.

8. Celebrate the Small Wins

This is a common theme echoed by our fitness trainers and nutrition specialists—celebrating small victories is crucial for maintaining motivation. Acknowledge and celebrate your progress, no matter how seemingly insignificant. Focus on the positive steps you’re taking toward healing and well-being. 

9. Develop Strategies for Cancer-Related Anxiety

Fear of recurrence is a common concern for survivors. Financial worries, body image changes, and managing long-term health needs can also contribute to the mental burden. Empowering yourself with knowledge and developing resilience can help you navigate cancer-related anxiety. 

10. Try New Strategies for Increasing Your Self-Esteem

Because so many cancer survivors experience weight gain or muscle loss during treatment, losing self-esteem is one of the most common ramifications that cancer survivors face. Finding new ways to reclaim your self-esteem after cancer and celebrating small victories can be an effective way to find new sources of mental and emotional strength. 

11. Be Patient with Yourself

Remember, healing is a journey, not a destination. It takes time to adjust both physically and emotionally. Be kind to yourself and celebrate every step forward, no matter how small. Patience and self-compassion are crucial elements of your recovery journey.

We’re Here for You

At Survivor Fitness, we understand the unique challenges faced by cancer survivors post-treatment and offer a holistic set of programs designed to empower you to find the support you need. Learn more about our programs or apply today to begin your journey towards a brighter, stronger future.