Fall Back into Fitness: How to Reset and Refocus Your Wellness Goals This Season

women working out lifting weights in a gym

Fall is a favorite season for many in Tennessee, and it’s not hard to see why. The air turns crisp, the leaves begin to change, and there’s a comforting rhythm that comes with the return of routine. Kids go back to school. Work schedules settle in. Life starts to feel a bit more structured after the carefree pace of summer.

That same rhythm can also be a powerful tool when it comes to your health and wellness. Whether you’re a cancer survivor working to rebuild your strength or simply someone who wants to re-engage with your health goals, fall can be the perfect time to reset and refocus.

Five Encouraging Ways to Refocus on Wellness This Fall

Whatever is prompting your desire to make a change, here are a few strategies to help you step forward with purpose and optimism this season:

1. Ask Yourself What You Need in This Season

Well-being is holistic and health is not one-size-fits-all. It changes with time, treatment, and life circumstances. As fall begins, take a moment to check in with yourself: What do you really need right now?

Maybe your body is ready to move more and get back into a fitness routine. Maybe your mind needs rest and space to talk with a counselor. Perhaps your energy is focused on eating healthier as we head into the holidays or finding the motivation to exercise after cancer treatment.

Give yourself permission to choose what’s most helpful and healing for you right now. Your wellness journey is your own, and it’s okay for your needs to change.

If you’re a cancer survivor looking to regain health and well-being after treatment, but aren’t sure where to start, our team is here to help. Our program coordinators can share more about our programs and help you identify which ones might work best for you.

2. Set Simple and Achievable Goals

Once you know what you need, try to set sustainable health goals to help you move forward. These goals don’t have to be big. In fact, the simpler they are, the better.

Your goal could be walking three times a week, drinking more water each day, or cooking one healthy meal at home each week. 

If you talk to any Survivor Fitness participant, trainer, or nutritional coach, they’ll often tell you that small, consistent actions build momentum. And the sense of accomplishment you’ll feel from reaching those goals can inspire even more positive habits over time.

3. Rebuild Your Routine One Step at a Time

Fall routines can be your ally. Use the natural structure of the season—like school schedules, earlier sunsets, and cooler mornings—to create healthy habits. But don’t feel like you have to do everything at once.

Start by adding one new habit at a time. You might go for a walk after dinner, prep healthy lunches for the week, or stretch for 10 minutes in the morning. Let the routine be something that works for you, not something that overwhelms you.

With time, these small changes become second nature, and you may find yourself looking forward to them.

4. Fill Your Plate with Seasonal Superfoods for Cancer Survivors

One of the best things about fall is the abundance of fresh, seasonal produce. Many fall fruits and vegetables are packed with nutrients that support your immune system, aid digestion, and help you feel your best.

Apples, sweet potatoes, pumpkins, leafy greens, and squash are full of antioxidants, fiber, and vitamins your body needs. Try roasting veggies for a simple side dish, blending pumpkin into a smoothie, or adding apples to your salads or oatmeal.

Eating seasonally doesn’t just support your health. It can also reignite your interest in cooking and make healthy eating more enjoyable.

You can also download our free healthy recipe book to discover nutritious favorites that are as delicious as they are good for you.

5. Lean on a Community That Supports You

You don’t have to pursue your health goals alone. Whether it’s a friend, a support group, a fitness coach, or a professional counselor, having people around you who encourage and believe in you makes a big difference.

If you’re a cancer survivor, finding a community that understands your unique challenges can be especially empowering. At Survivor Fitness, we hear stories every day from people who felt lost or stuck until they found a safe space to rebuild their strength and confidence.

Wherever you are, seek out the support you need. You deserve it.

Take the Next Step with Us

While Survivor Fitness is designed specifically for cancer survivors, the insights shared here are helpful for anyone looking to refocus their wellness goals this fall. If you or someone you know is a cancer survivor looking to rebuild strength and confidence through personalized fitness, nutrition coaching, or mental health counseling, we’d love to help.

Learn more about our programs or apply today. You don’t have to do it alone. We’re here to support you every step of the way. 

Board Member Spotlight: Brian Marger

Brian Marger head shot

At Survivor Fitness, we’re proud to have a board made up of leaders who bring both professional expertise and a personal commitment to supporting cancer survivors. Brian Marger is one of those leaders. 

When it comes to understanding cancer survivors, few people know the importance of comprehensive care better than Brian. As CEO of TriStar Skyline Medical Center in Nashville, Brian has spent nearly two decades in healthcare leadership, including time as the regional vice president for cancer services with the Sarah Cannon Cancer Network. 

But his commitment to helping others goes beyond his professional experience. Brian is both a cancer survivor and a Survivor Fitness participant. His perspective as a healthcare leader and survivor makes his voice on the Survivor Fitness board invaluable.

A Personal Connection to the Mission

Brian first learned about Survivor Fitness in 2024 through a friend and fellow board member who recognized how closely aligned our mission was with his own personal story. 

“I felt very connected to an organization that focused on encouraging survivors to thrive despite their challenging condition,” Brian shared. “Being a cancer survivor whose fitness deteriorated significantly post-treatment, I know how hard it can be to rebuild strength and confidence after cancer.”

Diagnosed with acute lymphoblastic leukemia (ALL), Brian went through rigorous treatment and completed his care two years ago. But the journey after treatment created new challenges that many cancer survivors know all too well. 

“From a cancer care perspective, I feel survivorship continues to be underserved,” he said. “There is little guidance on how to move forward after treatment. Survivor Fitness stresses emotional and physical health both during and after cancer care. That really resonates with me and my experience.”

Leading It By Living It

One of the things that makes Brian’s involvement with Survivor Fitness so unique is his direct experience as a participant in the program. He knows firsthand what it means to take those first difficult steps back into fitness and how much of a difference the right support can make.

“Starting is the hardest part,” Brian said. “It took me a while to believe that I could be strong again and feel good. But you will be amazed at how much better you feel as you progress through the programs.”

His personal experience fuels Brian’s passion for the work Survivor Fitness is doing and strengthens his belief in the organization’s future.

“I have experienced how Survivor Fitness can motivate and support participants long after the rigorous cancer treatments are completed,” he said. “And I’m excited to see the growing reach of our programs each year.”

A Future Full of Possibility

As a board member, Brian brings a depth of healthcare knowledge and a personal investment in helping Survivor Fitness grow.

“I truly enjoy working with fellow board members from different backgrounds but with common goals and motivations,” he shared. “I hope the breadth and depth of our programs continue to expand during my tenure.”

For Brian, the mission is clear: help cancer survivors regain strength, rebuild confidence, and thrive. 

We are incredibly grateful to have Brian as part of the Survivor Fitness board. His personal journey, professional leadership, and passion for helping others make a lasting impact on the lives of the survivors we serve.

Scars & Strength: Learning to Love Your Body After Cancer Treatment

yoga instructor laying on a mat with headset during outdoor yoga class

Cancer changes how you move, feel, and think. It can even change your sense of identity. The physical and emotional changes that remain after cancer treatment can make embracing a “new normal” feel daunting.  Learning to love your body again becomes a vital part of the healing journey.

At Survivor Fitness, we understand how deeply personal this struggle can be. These specific challenges have shaped our holistic approach to cancer recovery programs. We recognize that healing isn’t just physical. The mental and emotional aspects of life after cancer are just as crucial. That’s why we offer mental health programs for cancer survivors, ensuring support for the whole person.

The Hidden Struggles Cancer Survivors Face

Life after cancer can be harder than people expect. While the world celebrates remission, survivors are often left to process the aftermath. Here are just a few of the challenges many survivors carry:

  • Fatigue that doesn’t go away — Cancer-related fatigue is a pervasive and often debilitating side effect. It can linger long after treatment, making everyday tasks feel overwhelming and hindering the desire to be active.
  • Changes in weight, muscle tone, or physical abilities — Reduced strength, flexibility, or range of motion might limit activities survivors once enjoyed. This can lead to frustration and a sense of feeling disconnected from the body they once knew.
  • Scars and skin changes that impact confidence — Surgeries, radiation, and chemotherapy can lead to visible scars, hair loss, weight fluctuations, and other physical alterations. These changes can impact self-esteem and affect how survivors view their own bodies.
  • Emotional struggles like anxiety, depression, or PTSD — Beyond the physical, the trauma of diagnosis and treatment leaves emotional marks. Cancer-related anxiety, fear of recurrence, and a sense of vulnerability are feelings many cancer survivors face.

These challenges are real, and they’re the reason support during survivorship is just as important as support during treatment.

Encouragement for the Journey Ahead

Reclaiming body confidence and learning to love your post-cancer self is a process. It takes time, patience, and a supportive community. Here are some insights from our Survivor Fitness network to guide you:

1. This next chapter doesn’t have to be walked alone.

The need for support doesn’t stop when treatment ends. In fact, that’s when you need it most. See this season as another opportunity to invite people to walk alongside you. Embracing the help available to you is a sign of strength. 

As Whitney Biggs, a cancer survivor and licensed mental health counselor who partners with Survivor Fitness, shares, “Embrace this opportunity to be supported and guided! You are just beginning this part of your life with 20/20 vision of the things that are most important to you.”

2. Physical strength builds emotional strength.

    Your physical well-being deeply influences your emotional state, and moving your body can be a powerful tool for mental healing. There are numerous science-backed studies that show how exercise can make an impact, boost your mood, and help you manage stress.

    Robbie Robertson, one of our trusted fitness partners, emphasizes this point. 

     “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.”

    3. Every step forward counts—even the small ones.

      It’s easy to get discouraged by limitations. Instead, celebrate every capability your body has. Acknowledge your incredible strength and resilience. Don’t let what’s hard right now make you forget how far you’ve come.

      Sarah Denger, a cancer survivor and Survivor Fitness trainer, puts it beautifully: “Attitude is everything. Cancer takes a toll on the body, and discouragement can be crippling. But cancer survivors are warriors, and I remind them to celebrate what they can do instead of dwelling on what they can’t.”

      4. Healing doesn’t look the same for everyone.

        Every cancer journey is different. This means every recovery path is also unique. Resist the urge to compare your progress to others. Your body’s healing timeline is your own. You don’t need to keep up with anyone.

        Randianne Sears, a dedicated fitness partner, reminds us, “Each cancer survivor has a different story and that means different recoveries. You can’t duplicate the same training for someone.”

        5. The best signs of healing can’t always be seen on a scale.

          Focus on how you feel, your energy levels, and your overall well-being. These are more meaningful indicators of progress than numbers on a scale. Building consistent habits is the true victory.

          Adam Valentine, a Survivor Fitness Trainer, explains our philosophy: “We’re not primarily trying to get results. We’re trying to establish a relationship and consistent pattern that shows survivors how to have a good time exercising.”

          6. Healing is easier when you have someone beside you.

            Building a strong support system and connecting with others who understand your experience is invaluable. Sharing stories and receiving empathy can alleviate feelings of isolation. 

            Ashley Tetlow, a Survivor Fitness nutrition coach, says, “Having a community and someone to talk to through this major life change—no matter where you are on your journey—is so beneficial for your physical health and your mental health!”

            You Deserve to Feel Strong Again

            The journey to loving your body after cancer treatment is a marathon, not a sprint. It’s a path of acceptance, healing, and rediscovery. Remember to be kind to yourself, celebrate your incredible strength, and seek out the support you deserve. 

            Survivor Fitness is here to provide personalized fitness training, nutritional coaching, and mental health counseling. We believe in empowering you to embrace your new normal with confidence and joy.

            Are you ready to take the next step in your healing journey? Learn more about our programs or apply today to connect with a community that understands and supports you.

            Participant Spotlight: Tony Dunning

            Tony Dunning, survivor fitness participant

            One of the most surprising—and powerful—aspects of a cancer journey is how it forges meaningful and unexpected connections. Whether through chance meetings, divine timing, or a simple invitation, these relationships can become lifelines. 

            Survivor Fitness participant Tony Dunning’s path has been shaped and strengthened by these kinds of moments. Each connection he’s made has played a key role in his healing and created a ripple effect that’s still making an impact today. Tony’s story reminds us that when survivors are supported well, they pay it forward in extraordinary ways.

            A Battle on Two Fronts

            Tony’s cancer journey began in 2015 with a diagnosis of prostate cancer. He underwent a successful prostatectomy at the Mayo Clinic in early 2016 and spent the next several years cancer-free. But in early 2024, he received a tough update: his PSA levels were rising again, indicating a possible recurrence. A new round of imaging and tests revealed a recurrence of prostate cancer and a new diagnosis of bladder cancer. 

            “2024 was kind of a crummy year,” Tony shared. “I spent the balance of the year really focused on treating two totally different types of cancer, with two different paths of treatment. I did my prostate cancer treatment at Mayo in Rochester and my bladder cancer treatment at Vanderbilt. It was a lot.”

            Despite the heavy toll—physically, mentally, and emotionally—Tony never lost sight of his commitment to staying active and finding ways to keep moving forward.

            A Chance Meeting that Changed Everything

            While staying active through workouts at a local CrossFit gym, Tony was introduced to Tom Milam—the founder of the Nashville Wine Auction, an event he and his wife, Diane, had supported for years. The Wine Auction, which has raised over $40 million for cancer-related organizations since its founding, holds a special place in their hearts. During the 2024 event, Tom took the stage and publicly recognized Tony and Diane from the crowd, sharing their story with everyone in the room.

            “After Tom shared our story, this woman I didn’t know came up and introduced herself as Meg Grunke,” Tony recalled. “She said she was involved with an organization called Survivor Fitness and wanted to talk to me.”

            Tony didn’t know what that meant at the time, but within days, Meg followed up.

            “She explained the programs, and the rest is history.”

            Several weeks later, Tony applied and was connected with trainer Zlatko Hundur—someone he affectionately refers to as “Z.” From their very first meeting, Tony knew he’d found someone who truly understood how to walk with survivors through their recovery.

            “Z took us under his wing,” Tony said. “We were very disciplined—very committed. We went every single day, including over Thanksgiving and Christmas. We were all in.”

            One of the most meaningful aspects of his training experience was that Diane could attend sessions with him. “We did it together. That made it even more powerful.”

            Though progress was slow at times, the impact was undeniable. “It’s a slog. You don’t see results overnight; it’s a slow burn. But week one versus week ten? Then you start to see it. And the accountability, the reason to show up? It gave me a reason to believe again.”

            A Wine Tasting with a Purpose

            Not long after completing his initial training with Survivor Fitness, Tony had the chance to give back in an unexpected and deeply meaningful way. At the Survivor Fitness Soirée, he and Diane won an auction item: a private wine-tasting experience for 50 people. They decided to turn this opportunity into something much bigger. They hosted a large group of friends for a wine tasting, complete with food, education, and a video that introduced guests to the Survivor Fitness mission.

            “Andrew Tow, who led the tasting, donates all profits to the nonprofit of your choice,” Tony explained. “So of course we chose Survivor Fitness. As a bonus, the other person who won the same auction item did the same. Together, both events raised about $5,000.”

            But the impact didn’t stop there. “Because of that event, Andrew was so moved he decided to make a $10,000 donation from his foundation. It just turned into this amazing flywheel.”

            What started as a fun evening turned into something powerful: awareness, connection, and lasting support for future participants.

            Paying It Forward

            Tony knows just how much of a gift Survivor Fitness has been, and he’s committed to making sure others experience it too.

            “Coincidentally, a good friend of mine was diagnosed with prostate cancer not long after I was,” Tony shared. “I told him, you have to go to Survivor Fitness. And now he’s in the program and benefiting from it just like I did.”

            For Tony, the work Survivor Fitness is doing is more than a support program—it’s a blessing.

            “It’s just such a gift from God that this thing even exists. To have the vision, the foresight to bring this to life—and then to see it sustaining, growing… it’s just incredible.”

            And the impact doesn’t stop with participants. It grows as they regain their strength and confidence, then pass it on to others.

            “We’ve benefited so much as a family,” Tony said. “And it’s exciting to now be part of giving back—to help make sure others get the same opportunity.”

            Conclusion: The Ripple Effect of Connection

            From a chance conversation with a stranger to a structured training program with a purpose, Tony Dunning’s Survivor Fitness journey is a testament to the power of meaningful connection. Each step—from personal healing to community fundraising—has created a ripple effect that continues to spread.

            The Survivor Fitness community exists to help you find your support network after treatment. If you are a cancer survivor looking to reclaim your strength after treatment, we invite you to learn more about our Survivor Fitness programs or submit an application today.

            Partner Spotlight: Margie Tuttle

            survivor fitness participants holding an I can and I will sign

            As Survivor Fitness has grown, so has our incredible network of dedicated specialists who empower cancer survivors to reclaim their health and thrive. We’re privileged to partner with individuals whose diverse backgrounds and profound expertise bring a unique depth to our programs. Margie Tuttle, a Chattanooga-based certified personal trainer, barre instructor, and dance teacher, is a shining example of such a partner, bringing a dynamic and empathetic approach to recovery.

            Originally from Maryland, Margie moved to Chattanooga about four years ago and reestablished herself in a new city. Today, she teaches a wide range of classes—from barre to partner dance—and specializes in prenatal and postnatal fitness. 

            Creating Connection Through Movement and Fitness 

            Thanks to a thoughtful recommendation from her boss, Margie found Survivor Fitness shortly after moving to Tennessee.

            “Luckily, my boss thought this program would be a great fit for me and suggested I should join as a training partner,” Margie said. “It could not be a better match for me!”

            Since then, Margie has worked with more than 30 Survivor Fitness participants in Chattanooga, combining her expertise in fitness with her passion for helping people feel strong again.

            Margie works with each participant individually, tailoring sessions to meet them where they are in their recovery. She finds meaning in helping her clients restore confidence, hope, and momentum.

            “Working with the Survivor Fitness program opened my eyes to what someone can go through and just how hard it is to get their life back to normal,” Margie shared. “I feel so blessed and grateful to be able to help many participants with their health and fitness.”

            Her curiosity and desire to learn more even led her to complete her cancer exercise specialist certification, adding to her toolbox of support for cancer survivors. But she says some of her most valuable learning has come from simply listening to the stories of the people she trains.

            “My favorite part is connecting with each participant, getting to know them, and watching their progress as time goes by. When they notice they’re stronger on their own, that’s even better.”

            Advice for Cancer Survivors: Small Wins, Big Picture

            Margie is quick to remind survivors that strength training after cancer treatment isn’t just about lifting weights. It’s about lifting yourself up again, little by little.

            “There are a few important things a cancer survivor should know when it comes to strength and fitness. One: everyone has different body types and goals, so always be kind to yourself. Two: when it comes to goals for your fitness and health, start with small ones that are attainable and achievable. Three: always celebrate the little wins throughout your journey. That’s what keeps you going.”

            She also encourages survivors to pay attention to both their physical and mental well-being.

            “Some helpful wellness practices for survivors could be yoga, meditation, breathwork, clean eating, and adding more whole foods to your diet,” she said. “Keep moving and building strength. Set up self-care appointments like acupuncture or massages. And most of all, connect with others who are going through the same things to build community.”

            Your Forever Cheerleader

            For anyone considering joining the Survivor Fitness program, Margie has a powerful message of encouragement. 

            “After meeting me, you will have a forever cheerleader in life that will always lift you up, keep challenging and pushing you, and remind you that YES YOU CAN!”

            Margie Tuttle’s dedication, expertise, and unwavering belief in the strength of cancer survivors make her an invaluable partner to Survivor Fitness. 

            Ready to start your journey with a compassionate and expert trainer like Margie? Learn more about our programs and apply today!

            Stronger Together: How Partner Workouts Can Boost Recovery and Connection after Cancer

            man using rowing machine at gym while fellow supporters cheer

            Exercise is one of the most effective tools for long-term healing after cancer. In fact, a recent study published in the Journal of the National Cancer Institute found that recommended levels of physical activity significantly reduced the risk of dying from several common types of cancer. And here’s the best part: the more a person exercised, the better their odds.

            But figuring out where to begin with exercising after cancer treatment can feel overwhelming. You might wonder what your body is capable of, worry about doing too much too soon, or simply feel unsure about how to start moving again. And let’s be honest—taking that first step is even harder if you’re doing it alone.

            That’s exactly why Survivor Fitness exists. We were founded to make sure cancer survivors don’t have to navigate life after treatment by themselves. Whether it’s working one-on-one with a certified fitness coach, building a healthier relationship with food through nutritional guidance, or finding emotional support with a licensed therapist, we believe in the power of walking alongside one another. 

            The Benefits of Partner Workouts After Cancer

            Working out with a spouse, a friend, a family member, or a coach can make fitness more fun and boost your recovery and overall well-being in some surprising ways.

            1. A Support System Beyond Treatment

            When treatment ends, the support you had during that season from doctors, nurses, and caregivers often fades. But the need for support doesn’t end when treatment does. You still need people in your corner. Partner workouts create a sense of community and shared purpose that can be incredibly grounding during recovery.

            At Survivor Fitness, we see this every day. Participants show up for their first session feeling uncertain or even a little fearful. But by the end, they’re stronger and more confident, often walking away with lasting friendships. 

            Survivor Fitness participant Michael Burke’s story is a great example of this. His words about his trainer Jordyn, showed a deep and meaningful connection. 

            “She has become a great friend, and I am convinced that she and Olivia Fazini, another trainer at the gym, have quite literally kept me alive.”

            2. Motivation and Accountability

            Some days, it’s just hard to show up. Finding the motivation to exercise after cancer treatment can be tough. But when you know someone else is counting on you, it’s easier to stick with your routine. Partner workouts give you that extra nudge on the tough days, and they’re a reason to celebrate your wins together when you hit a new milestone.

            Some Survivor Fitness participants even enjoyed the power of partner workouts from a distance. Here’s how one individual described her online sessions with a trainer: 

            “Emma made the class fun, and I gained strength week by week. It is not easy with age, but I am grateful that she helped me obtain my goal of getting stronger again.”

            3. Emotional Connection

            Cancer can feel isolating, and that isolation doesn’t always disappear once treatment is over. Exercising with someone you trust can create space for meaningful conversation, laughter, and emotional connection. You’re working on your physical health while also building mental and emotional health.

            As Survivor Fitness participant Karin Downs explained, “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 trying new things.” 

            4. A Shared Path Forward

            When you work out with a partner, you’re improving your own health while investing in someone else’s journey. Whether they’ve also faced cancer or they’re just showing up to support you, there’s something powerful about working toward wellness together.

            Survivor Fitness participant Suzanne Gaulden is a great example of the mutual connection that can be found in having a partner walk alongside you. 

            “I got stronger, faster, and I feel fitter. But more than anything, I made a friend that I will have for a long time. Ainsley was the perfect trainer for what I needed at that time in my life.” 

            Resources to Help You Get Started

            Not sure where to start? We’ve pulled together a few of our favorite resources to help you and your workout partner build a routine that works for both of you.

            You Don’t Have to Do This Alone

            If you’re just finishing treatment or you’ve been in survivorship for a while, you don’t have to figure it out alone. Our programs at Survivor Fitness are designed to meet you where you are and walk with you every step of the way. Personal connection and encouragement are at the heart of everything we do, and we’ve seen our programs transform hundreds of lives.

            Apply today or reach out to talk with someone from our team.

            And don’t forget to follow us on Facebook to stay in the loop about upcoming group fitness classes, events, and more ways to connect with other survivors and supporters.

            Participant Spotlight: Jen Lewis

            Jen Lewis in green dress

            Cancer doesn’t wait for the “right time.” It doesn’t care if you’re young, healthy, or planning for one of the most exciting seasons of life. For Jen Lewis, a breast cancer diagnosis came during her journey to become a mom. What followed was an unexpected battle through chemo, surgeries, and recovery—but also a story of grit, grace, and an unshakable hope for the future.

            When Jen discovered a lump on her breast just before her fourth round of IUI fertility treatment, her world came to a halt. What began as a hopeful journey toward motherhood quickly turned into a fight for her life. But through every setback, Jen chose to fight hard. And when she was finally ready to rebuild, Survivor Fitness was there to help.

            Rebuilding Strength One Rep at a Time

            Jen was no stranger to the gym before her diagnosis. Fitness had long been a part of her life. But after 16 rounds of chemo, a double mastectomy, and a massive stomach ulcer, Jen’s body had been through it all. She was ready to heal, and she knew she couldn’t do it alone.

            “I figured there had to be some kind of support group that could help me get back in the gym and start over in my strength training,” Jen shared. “My Google search did not disappoint. I found Survivor Fitness!”

            She was matched with trainer Mariah Smith at Chadwick’s Fitness in Franklin, and from their first meeting, Jen felt at ease. 

            “I’m someone who, when I make a decision, I dive RIGHT IN. But Mariah helped me go slow and gave me reasons as to WHY we were going slow. I needed time to heal, and she helped me through it.”

            With guidance and encouragement, Jen slowly returned to her strength training routine. 

            “I’m in no way where I was, but I’m on my way,” she said. “A year after completing the program, I still work out at least three times a week!”

            Battling Through Setbacks, Finding Hope

            While Jen worked to regain her physical strength, the mental challenges were just as daunting. 

            “Mentally speaking—WHAT. A. BATTLE,” she admitted. “I was used to doing so much cardio nonstop, curling over 20 pounds, and seeing muscle tone. That all went out the window.”

            The emotional toll of seeing her body change and struggling to return to her former abilities was heavy. But Survivor Fitness helped her regain confidence and compassion for herself.

            “I’m able to more easily give myself grace now. My body had to do what it had to do in order to stay alive.”

            Still, the hardest part of Jen’s journey wasn’t the treatments or surgeries. It was the uncertainty surrounding her dream of becoming a mom. 

            “I might never be able to have children of my own,” she recalled thinking. “That shook me.”

            But with the help of her oncology and fertility teams, Jen was able to freeze embryos before starting chemo and take monthly medication to preserve her reproductive health. And then, nearly a year and a half later, everything changed again. 

            “On the day of my first Survivor Fitness Soirée, September 2024, MY BODY SAID HELLO! And five months after that, February 2025, God said, ‘I got you,’ even more. My first embryo transfer was positive. I was pregnant.”

            A Message to Others: There Is Hope

            Jen’s journey is one of strength, setbacks, and soul-deep perseverance. She credits her faith, her care team, and Survivor Fitness for helping her through the hardest season of her life. With her first child due in October 2025, she’s living proof that healing and hope can go hand in hand.

            “To anyone on a similar journey: ‘The night is always darkest before the dawn.’ There is hope, and there is help,” Jen said. “Even if you want to yell at God, He can take it. Don’t lose hope.”

            Jen also had a special message for her trainer:

            “Mariah was wonderful. She knew when to push me and when to hold me back. She’s fantastic, and I’d recommend her to anyone!”

            Join the Survivor Fitness Community

            Jen’s journey is a powerful reminder that even in life’s most difficult seasons, there is strength to be found. During these seasons, the right support can make all the difference. Through Survivor Fitness, Jen found the guidance, accountability, and encouragement she needed to rebuild her body and her hope for the future.

            If you or someone you love is navigating life after cancer treatment, Survivor Fitness is here to walk alongside you. Learn more about our programs or apply today to take the first step toward healing, strength, and a renewed sense of self.

            Board Member Spotlight: Anita Slaughter

            Anita Slaughter headshot

            One of the most inspiring parts of Survivor Fitness is witnessing the transformation of participants. That transformation is what drives our team, fitness partners, nutrition coaches, and therapists to keep showing up and offering support for survivors on the road to recovery. For Anita Slaughter, a Nashville-based fitness professional and owner of A|Train Fitness, helping survivors rebuild their strength has become a personal mission.

            Anita first connected with Survivor Fitness in 2019 when she became a certified cancer exercise specialist. With that certification, she and her team at A|Train Fitness began working directly with Survivor Fitness participants.

            “Being able to see firsthand how Survivor Fitness truly changed the trajectory for cancer survivors is the thing that made me want to become more involved,” Anita shared.

            That first-hand experience was powerful. She saw people walk into the gym burdened with fatigue, fear, and weakness and leave weeks later with renewed confidence, strength, and optimism. Those transformations made a lasting impression, leading her to join the Survivor Fitness board in 2025.

            From Partner to Advocate: A Personal Mission

            As a trainer, Anita has a front-row seat to the impact of Survivor Fitness, but her involvement in our organization is also deeply personal.

            “Cancer has become so prevalent over the last several years. Everyone has either faced cancer themselves or had someone close to them go through it,” Anita shared. “Seeing both of my parents and several of my friends face cancer diagnoses really hit home, and I knew I needed to become more involved.”

            Serving on the board has given her the opportunity to offer even more than her professional expertise. As the chair of fundraising, she’s now helping lead the charge in fundraising, outreach, and growth. Anita’s goal is clear: expand the reach of Survivor Fitness so even more people can access the support they need after treatment ends.

            “Every year, we’ve doubled the number of participants going through Survivor Fitness. But that’s still only a fraction of the number of cancer survivors in Tennessee,” she said. “I’m excited to work with an incredible team to continue Survivor Fitness’ vision and growth by increasing funding and awareness.”

            Community, Connection, and Continued Strength

            For Anita, one of the most meaningful parts of the Survivor Fitness program is what happens after a participant “graduates.” A|Train hosts regular group fitness classes specifically for Survivor Fitness alumni, and those sessions have become a powerful community for ongoing support.

            “The support system our participants build throughout their Survivor Fitness experience and beyond is incredible,” Anita said. “The bonds they share, the relationships they develop—it’s truly wonderful to witness.”

            That sense of community and continuity is key. Survivor Fitness isn’t just about checking a box or completing a program—it’s about long-term health, strength, and connection. It’s why Anita is so passionate about what the organization does, and why she’s committed to helping it grow.

            Looking Ahead: Growth, Trends, and Empowerment

            As Survivor Fitness expands, Anita is excited to see the organization’s mission spread even further across Tennessee and beyond.

            “Increasing certified cancer exercise gym partnerships, growing the number of participants, and expanding community awareness—it’s all so exciting to see.”

            She’s also watching broader wellness trends closely, always looking for ways to incorporate new research and best practices that can benefit cancer survivors. Her current focus? Reducing carcinogens and improving insulin sensitivity—both of which are strongly linked to long-term health outcomes.

            “The best way to improve insulin sensitivity is by incorporating strength training and increasing muscle mass,” she explained. “That reduces overall inflammation throughout the body, which is especially important for cancer survivors.”

            While cold plunges and saunas may be trendy, Anita remains focused on what works for everyone: strength training and reducing exposure to harmful ingredients in foods and products.

            Words of Encouragement for Survivors and Advocates

            Having coached dozens of Survivor Fitness participants, Anita knows how overwhelming recovery can feel. But she also knows what’s possible when people take that first step.

            “It can be extremely overwhelming to recognize the work needed to get back to feeling themselves again. I always encourage participants to take just one step at a time, one day at a time.”

            Her advice is simple: celebrate the small wins. Each workout, each meal, each moment of movement is a building block toward something bigger.

            “Before they know it, they’re stronger, more hopeful, and excited about their future,” Anita shared. 

            We’re incredibly grateful for Anita’s continued support, advocacy, and leadership over the years. By working directly with participants and championing our mission as a board member, her passion for helping survivors regain their strength and confidence is felt throughout our entire community.

            If you’re inspired by Anita’s story and want to get involved—or if you’re a cancer survivor ready to take the next step in your recovery—learn more about our programs or apply today.

            How to Support a Loved One Through Cancer Recovery: A Guide for Family and Friends

            cancer survivorship support group

            When someone you love finishes cancer treatment, it’s natural to feel a mix of emotions, including relief, gratitude, hope, and even a little fear. The hard part feels like it should be over. But in many ways, the road to recovery is just beginning.

            At Survivor Fitness, we’ve seen how vital the post-treatment phase is for cancer survivors. After walking alongside hundreds of survivors through our programs, we know that the need for support doesn’t end when treatment stops.  In fact, it’s often when survivors need support the most. Whether survivors are finding motivation to exercise, adjusting to a new normal, or rebuilding emotional well-being, this next chapter requires patience, encouragement, and connection.

            If you’re wondering how to help a loved one during this time, you’re not alone, and your support truly matters.

            Some of the Challenges Cancer Survivors May Be Facing

            While your loved one may radiate strength and resilience, there can be underlying challenges they might not readily express:

            1. Rebuilding Physical Strength and Managing Fatigue

            Cancer treatment can take a significant toll on the body, leading to persistent fatigue and muscle weakness. Your loved one may want to return to their previous activity levels or simply be able to walk upstairs without getting winded. Regaining strength can be difficult without the right support, leading to frustration and discouragement.

            2. Navigating Nutritional Changes

            Many cancer treatments can alter taste preferences, cause digestive issues, and create uncertainty about the best foods to eat for recovery and long-term health. Your loved one may feel overwhelmed by meal planning or unsure where to start.

            3. Emotional Uncertainty and Fear

            Even with successful treatment, the fear of recurrence and the anxiety of adjusting to a “new normal” can be significant. Your loved one might grapple with uncertainty about the future, changes in their body image, and processing the emotional impact of their cancer experience.

            4. Feeling Isolated or Misunderstood

            While surrounded by love, survivors may feel a disconnect from those who haven’t shared their specific journey. Well-meaning comments might feel dismissive of their ongoing challenges, which can often lead to feelings of being misunderstood and isolated.

            Practical Ways to Support Your Loved One

            Being there for a loved one doesn’t require grand gestures. Often, the small things mean the most. Here are some simple, meaningful ways to help:

            1. Be Patient with the Process

            Healing isn’t linear. There will be good days and harder days. Be mindful that your loved one may still need rest, may cancel plans unexpectedly, or might not be quite ready to jump back into life at full speed.

            2. Educate Yourself About Cancer Recovery

            Understanding the potential long-term side effects of cancer treatment and the emotional challenges of survivorship can help you be more empathetic and provide informed support.

            3. Celebrate the Wins—Big and Small

            Meeting a new workout milestone, making a healthy meal choice, or simply getting through the day with energy are all big wins, and every step forward matters. A little encouragement and positive self-talk go a long way.

            4. Help Them Connect with Support Systems

            Sometimes, the best help you can give is encouraging your loved one to lean on others, too—whether that’s a trainer, therapist, nutritionist, or a community like Survivor Fitness. Recovery doesn’t have to happen alone.

            5. Encourage Gentle Movement and Offer to Be an Exercise Buddy

            Suggest going for short walks together or participating in gentle exercise activities they enjoy. Your presence can provide motivation and make exercise feel less like a chore. Be patient and understanding if they need to adjust the pace or duration.

            6. Support Healthy Eating Habits Without Pressure

            Offer to cook nutritious meals together or help with grocery shopping. Be mindful of their dietary needs and preferences, and avoid pressuring them to eat anything they’re not comfortable with.

            7. Offer Specific Help

            Rather than saying “Let me know if you need anything,” offer something concrete. Asking “Can I bring over dinner on Tuesday?” or “Want me to pick up groceries this week?” makes it easier for your loved one to say yes.

            8. Continue to Include Them

            Ensure they still feel connected to your social circle and are included in activities they are up for. Modify plans as needed to accommodate their energy levels and needs.

            Helpful Resources to Support You Both

            Looking for practical tools and ideas to help your loved one through recovery? Here are a few resources we’ve created that can help:

            You’re Not in This Alone

            Supporting a loved one through cancer recovery can feel overwhelming at times. But your presence, encouragement, and love have the power to make a real difference. By cooking a meal together, sharing a walk, or simply sitting in silence, you are taking concrete steps to help your loved one heal. At Survivor Fitness, we believe in the power of connection, and we’re here to walk alongside survivors through every step of the journey. If you or someone you love is navigating life after treatment, we invite you to learn more about our programs or how to get involved with our mission.

            Participant Spotlight: Angela Patterson

            After receiving a cancer diagnosis, many survivors feel like they’ve lost control over their health and their bodies. Every decision, every step, is driven by the treatment plan. When treatment is over, a new chapter begins. Survivors are often eager to regain their strength and return to normal life, but knowing where to start can be overwhelming. That’s exactly how Angela Patterson felt after her journey through diagnosis and treatment.

            When Angela went in for a routine procedure in April 2024, she never imagined it would change her life.

            “I had been having some abdominal pain, and my doctor suggested a simple procedure,” Angela explained. “It was during that surgery that they discovered the cancer.”

            From that moment, life moved fast. She met with an oncologist, underwent a second surgery in May, and started chemotherapy in June. By the end of August, after three rounds of treatment and a clear CT scan, Angela was declared cancer-free. But as she celebrated the good news, she was met with a new set of challenges.

            The Long Road to Feeling “Normal” Again

            Like many cancer survivors, Angela faced overwhelming fatigue and physical limitations after treatment. Walking became difficult, and everyday tasks suddenly required all her energy.

            “Most days after surgery were spent resting. Just walking to the mailbox was a big deal,” she recalled. “Then I’d start to feel better, and it would be time for another chemo treatment. It felt like a roller coaster.”

            On top of the physical struggles, there was also emotional weight to carry, including the fear of the unknown.

            “Not knowing how my body would respond to surgery or chemo… that was the hardest part,” Angela said. “I just wanted to feel normal again. I was hoping and praying the treatment would work, but it was mentally and physically draining.”

            When her treatment ended, Angela was eager to return to the routine of parenting, working, and living life. But she quickly realized how overwhelming that could be without the right support.

            Taking the First Step Toward Recovery

            That’s when a friend told her about Survivor Fitness, a nonprofit that helps cancer survivors rebuild their strength and confidence through one-on-one fitness training, nutritional coaching, and mental health support.

            “After rest and recovery, I was out of practice! Survivor Fitness felt like the best next step. I reached out right away and got signed up.”

            She was paired with a personal trainer named Kate and began her journey back to wellness. Her transformation wasn’t just physical; it was also emotional and empowering.

            “Kate was incredible,” Angela said. “She helped me slowly build back strength through workouts and strength training that made sense for where I was in my recovery. That gave me confidence. It helped me start to trust my body again.”

            Angela also met with a registered dietitian who helped her incorporate nutrient-dense, antioxidant-rich foods into her meals. She learned how to nourish her body in a way that supported healing and long-term health.

            “Both my trainer and dietitian were so helpful,” she shared. “They answered all my questions and helped me feel supported every step of the way.”

            A Foundation for Strength, Inside and Out

            Through Survivor Fitness, Angela regained her strength and stamina while finding joy in the process.

            “The workouts never felt like a chore. They were challenging, but in the best way,” she said. “Survivor Fitness was honestly the best form of self-care.”

            Angela met her goal of building back muscle and energy and reclaimed a sense of control over her body and health. To her, that made all the difference.

            “It gave me the tools I needed to move forward with confidence,” she explained.

            Words of Wisdom for Other Survivors


            Now, Angela encourages other survivors to prioritize their well-being after treatment is over.

            “It’s so important to take care of yourself. Find a support system. Move your body—even if it’s just a little. Focus on nutrition. It all matters.”

            Looking back, Angela views her experience with Survivor Fitness as a turning point in her healing journey.

            If you or someone you love is navigating life after cancer, we’re here to help. Survivor Fitness offers personal fitness training, nutrition coaching, and mental health support to help you rebuild your strength and confidence.Learn more about our programs or apply today.