Author: Meg Grunke

Managing Back-to-School Household Stress as a Cancer Survivor

There are certain seasons of the year when life doesn’t ask whether you’re ready. August is one of them. The calendar fills up almost overnight, school supply lists appear, sports practices start, and work schedules pick back up. Suddenly, everyone around you seems to be shifting into high gear. For cancer survivors, that can feel surprisingly difficult.

Many Survivor Fitness participants have shared the same tension with us over the years. They want to jump back into life, show up for their families, keep up with busy schedules, and feel like themselves again. At the same time, they’re still navigating fatigue, anxiety, brain fog, lingering side effects, or simply the emotional weight that treatment leaves behind.

A Note for Current and Past Participants: At Survivor Fitness, we’ve seen how much mental health support impacts the survivorship journey, and we are here to help you through it. You can sign up to connect with our licensed mental health counselor through our program—even if you have already completed your fitness sessions with Survivor Fitness. You can reach out to your program coordinator or contact our team to get connected.

Give Yourself Permission to Feel the Transition

Change is stressful, and even good change brings a certain level of stress. The back-to-school season can create heavy decision fatigue and emotional overload.

It is completely okay if your energy does not match your ambitions right now. Studies show cancer survivors experience significantly higher rates of anxiety, fatigue, and emotional distress following treatment.

34% of breast cancer survivors still experience significant fatigue 5-10 years post-diagnosis.
33% of survivors report ongoing anxiety regarding cancer recurrence and struggle with not feeling like their old self.
70% of survivors deal with some level of brain fog, pain, and weakness long after active treatment concludes.

Your body is still healing. Adding household stress to the mix can actually exacerbate cancer-related fatigue and disrupt your sleep. You have to expect this transition stress and give yourself permission to feel it.

Core Mental Health Strategies for the New School Year

As the world picks up speed this fall, here are some practical strategies to help you care for yourself:

1. Establish an Energy Budget

Having free hours in the day does not equal physical capability. You need to build margin into your schedule. Avoid scheduling activities every single evening. Try classifying your daily tasks. Put things like driving or attending school events into a “High Energy” bucket. Put packing lunches or signing permission slips into a “Low Energy” bucket. You can delegate or drop items when your daily energy budget is spent.

Bonus Resource: Learn how to pace yourself long-term with our guide on How to Create Sustainable Health Goals for Cancer Survivors.

2. Create a Non-Negotiables List

Identify two or three simple things that help you feel like yourself. Make these your non-negotiables. This might be a twenty-minute morning walk. It could be meal prep on Sundays or a strict bedtime routine. Protecting these few small habits provides stability when the rest of your week feels chaotic.

Bonus Resource: Ready to map out your priorities this season? Read How to Reset and Refocus Your Wellness Goals in the Fall.

3. Adopt a Minimum Viable Routine

Schedules get incredibly tight in the fall. This often leads to the total abandonment of fitness and nutrition. You can prevent this by pivoting to micro-habits. Try a ten-minute stretch before the kids wake up. Prep simple and nourishing snacks the night before. This helps you avoid decision fatigue during the afternoon rush.

Bonus Resource: Keep your nutrition simple during busy school nights with these 7 Tips for Easy Weekly Meal Planning.

4. Practice Radical Boundaries and Say No

You have to overcome the guilt of not being the perfect school volunteer. Your recovery comes first. Pre-decide what you will say no to before the requests start pouring in. Give yourself permission to skip the extra carpools or the classroom party planning committees.

Bonus Resource: Protect your peace during demanding social calendar shifts with Navigating Events Without Draining Your Battery.

5. Do Not Wait Until You Are Exhausted to Ask for Help

Many survivors are great at asking for help during active treatment. They often struggle to accept support afterward. You do not have to carry this burden alone. The National Cancer Institute notes that emotional distress among cancer survivors is very common. It often goes untreated despite its massive impact on quality of life.

Bonus Resource: Discover how to gather the right team around you in our guide on Building a Helpful Support System for Life After Cancer.

Recovery Deserves Room on Your Calendar, Too

Your calendar may look different than it did before cancer. Your energy levels may fluctuate. Some days will feel easy while other days will feel difficult. That type of rhythm is normal.

Taking care of yourself is one of the best ways you can take care of the people you love. Giving yourself grace during this transition isn’t a setback. It’s part of healing.

If you’re looking for support this fall, Survivor Fitness offers free personal training, nutrition counseling, and mental health resources designed specifically for cancer survivors. Wherever you are in your recovery journey, we’re here to help you move forward at your own pace.

Apply today to choose which one of our Survivor Fitness programs might be most helpful for you in this season or connect with our support team if you have any questions.

Partner Spotlight: 3 Bridges CrossFit

In the world of post-treatment recovery, the gym can often feel like an intimidating place. For many survivors, the goal is to rediscover what their bodies are capable of after a life-changing event. Finding a coach who understands that transition is essential.

That’s one reason why we are thrilled to introduce one of our newest partners in the Chattanooga area: Mathias Porter, owner of 3 Bridges CrossFit & Personal Training. Mathias brings a unique background and a deep commitment to helping survivors move from the mindset of being a patient to someone who is getting stronger every day.

From Service to Strength: A Natural Fit for the Mission

Mathias grew up on Signal Mountain just outside Chattanooga and has spent much of his life rooted in service. Before opening his gym, he graduated from the U.S. Naval Academy and served five years as a Navy EOD Officer. That background in high-stakes environments gave him a profound appreciation for resilience, but it was his passion for fitness that led him back home to Chattanooga. Mathias first connected with Survivor Fitness by hosting the Rock the Row fundraiser.

“Once I learned about the mission and what Survivor Fitness does for cancer survivors, I was excited to get more involved,” Mathias shared. That excitement turned into a formal partnership, and he is currently working with his first participant.

Focusing on Consistency Over Intensity

For Mathias, the key to a successful recovery routine is simple but profound: Consistency over intensity.

“The temptation—especially for people who were active before their diagnosis—is to try to get back to where they were as fast as possible,” Mathias explained. “But recovery isn’t linear. The most important thing you can build in the early stages is the habit of showing up.”

Like our other fitness partners, Mathias develops an individualized plan for each participant. He meets participants exactly where they are, focusing on rebuilding capacity gradually and celebrating small wins. By creating a safe, supportive environment, he helps strip away the intimidation factor often associated with walking into a gym.

Mathias also highlights a growing trend in fitness that is incredibly relevant for cancer survivors: the vital importance of strength training.

“More and more people are recognizing the real benefits of lifting weights—and not just for aesthetics,” Mathias said. “Strength training has a direct impact on longevity and mobility. Building and maintaining muscle mass supports bone density, improves functional movement, and helps the body handle the physical demands of daily life.”

For a survivor, these functional improvements mean reclaiming the ability to navigate daily life with confidence and ease.

Reclaiming an Identity of Strength

What inspires Mathias most is the mental shift that occurs during the 12-week program. He knows that the physical work in the gym serves a much larger emotional purpose.

“My favorite part about working with participants is knowing that through committing to their fitness journey, there is going to be a moment when they stop thinking of themselves as patients and start thinking of themselves as someone who is getting stronger again,” he shared. His advice for anyone on the fence about starting? Just walk through the door.

“The hardest rep is always the first one,” Mathias said. “You don’t need to know what you’re doing. You don’t need to be in shape to start getting in shape. What you need is one coach who sees you, one community that supports you, and the willingness to show up one time and see what happens.”

Are you a cancer survivor in Tennessee looking to rebuild your strength? We are proud to partner with personal fitness trainers like Mathias who are dedicated to your recovery.

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

Back to Work, Your Way: A Survivor’s Guide to Life and Career After Cancer Treatment

person working on their laptop view from above

The first day back at work after cancer treatment can bring a mix of emotions. Returning to work can feel like a major milestone, but it can also feel surprisingly hard. Even after treatment ends, the physical and emotional effects of cancer can continue to shape everyday life in unexpected ways. Many survivors describe feeling caught between gratitude and pressure. They may feel grateful to be moving forward, but pressured to “bounce back” faster than they realistically can.

At Survivor Fitness, we believe cancer survivors deserve support for their entire recovery journey. That includes physical health, mental health, nutrition, and the practical realities of returning to everyday life.

Returning to Work After Cancer Treatment

When you begin working again, you may be excited to reconnect with coworkers, regain routine, or feel a sense of normalcy again. At the same time, your body and mind may still be recovering in ways people cannot see. Fatigue can linger, focus may feel different, and stress can hit harder than it used to.

The transition back to work is rarely simple. Research shows that up to 75% of cancer survivors report cognitive changes, often called “brain fog” or “chemo brain.” These symptoms can include difficulty multitasking, trouble finding words, or a shorter attention span. Physically, the persistent fatigue that lingers after treatment can make a standard eight-hour day feel like a marathon.

Acknowledge these realities early. Understanding that these hurdles are common—and biologically driven—helps you move away from frustration and toward effective solutions.

Practical Solutions for a Sustainable Return to Work After Cancer

Here are a few insights and best practices we encourage participants to consider as they navigate the “back to work” phase of recovery:

1. Make Pacing Your New Priority

One of the biggest mistakes survivors make is expecting themselves to operate exactly like they did before treatment.

Recovery takes energy. Even if your schedule looks normal again, your body may still need more rest, movement, hydration, and recovery time than it used to.

Start by paying attention to your energy patterns throughout the day. Are mornings easier than afternoons? Do meetings drain you more than focused tasks? Can you build in short breaks between responsibilities?

At Survivor Fitness, participants learn through personal training that progress comes from consistency, not overdoing it. The same principle applies at work. Small, sustainable routines are often more effective than trying to power through exhaustion.

2. Give Yourself Permission to Communicate Your Needs

Many survivors struggle with how much to share when returning to work. Every situation is different, and there is no perfect script. Some people feel comfortable being open about what they are experiencing, while others prefer to keep things more private. Both approaches are valid. What matters most is recognizing that asking for support is not a weakness.

Mental health counseling can also be incredibly valuable during this season. Several Survivor Fitness participants have shared how helpful it was to process the emotional side of survivorship with a licensed counselor through our BetterHelp partnership.

Returning to work is not just a physical adjustment. It is an emotional one, too.

3. Use Tools to Combat Brain Fog

Exercise after cancer treatment is not about pushing yourself to extremes. It is about rebuilding strength, reducing fatigue, improving mobility, and supporting mental health.

Research consistently shows that regular movement can help survivors improve energy levels, reduce stress, and support cognitive function. That does not mean you need intense workouts. Sometimes movement looks like walking during lunch breaks or gentle strength training.

At the same time, it can be helpful to try other tools for accomplishing your work. Don’t rely on memory alone. Use digital calendars, project management apps, or simple notebooks to track deadlines and tasks. Externalizing your to-do list reduces the cognitive load on your brain, allowing you to focus your energy on the work itself.

A Holistic Approach to Your Recovery After Treatment

Returning to work can trigger anxiety or feelings of being misunderstood by colleagues who haven’t walked your path. Supporting your mental health is especially vital during this transition. Working with a counselor can provide a safe space to process these emotions and develop coping strategies for cancer-related anxiety.

Similarly, proper nutrition and strength training help you build the physical endurance needed to get through a workday. When you fuel your body correctly and rebuild your physical capacity, you are directly investing in your professional performance.

At Survivor Fitness, we know that your ability to thrive at work is directly connected to your physical and mental health. This is why our approach is holistic. We don’t just focus on one area; we provide support across fitness, nutrition, and mental health counseling. If you are a cancer survivor looking for resources to navigate life after treatment, learn more about our programs or apply today.

Navigating Your Fitness Journey After Breast Cancer

women on yoga mats stretching in a class

Many breast cancer survivors reach the end of treatment expecting to feel relief, only to discover that recovery is its own kind of adjustment. You finish treatment, and everyone around you wants to celebrate the return to “normal.” Meals get planned. Calendars start filling back up. People say things like, “You must be so glad to be done.”

But many breast cancer survivors quietly discover that recovery does not feel as simple as crossing a finish line. There is often a strange tension between gratitude and frustration. You are thankful to be moving forward, but also learning how to live in a body that has been through something significant. You may want to exercise again while also feeling uncertain about what your body can safely handle.

It is natural to feel a mix of excitement about moving forward and a deep-seated hesitation about where to start, all at the same time.

The good news is this: safe, personalized exercise can be one of the most powerful tools for healing physically, mentally, and emotionally. In fact, a systematic review published in the medical journal Breast Cancer Research and Treatment found that structured physical activity and behavior-based support can play a meaningful role in helping post-treatment breast cancer survivors improve physical function, quality of life, and long-term wellness habits.

At Survivor Fitness, we have worked alongside hundreds of cancer survivors navigating this exact season. Some are dealing with tightness and limited mobility after surgery or radiation. Others are managing fatigue, joint pain, neuropathy, or the ongoing effects of hormone blockers.

Every story is different, which is why recovery should never follow a one-size-fits-all approach.

Why Exercise After Breast Cancer Requires a Different Approach

One of the hardest parts of recovery is realizing that your body may respond differently than it did before treatment. You may feel stiffness reaching overhead, soreness that lingers longer than expected, numbness in your hands or feet, or fatigue that seems to appear out of nowhere. These experiences are incredibly common among breast cancer survivors.

Treatments like surgery and radiation can create scar tissue and tightness through the chest and shoulders that limit mobility and range of motion. Hormone therapies may contribute to bone loss and joint pain over time. Certain chemotherapies can also affect balance and coordination through chemotherapy-induced peripheral neuropathy.

This is why recovery should never be approached with a generic workout plan or pressure to “push through” discomfort. The goal is not to force your body to perform the way it once did. The goal is to support healing while gradually rebuilding strength, stability, endurance, and confidence.

At Survivor Fitness, we encourage survivors to work closely with their doctors and trained fitness professionals who understand the realities of cancer recovery. Every participant’s plan is personalized based on their treatment history, current limitations, comfort level, and long-term goals because no two recovery journeys look exactly alike.

Evidence-Based Tips for a Safer Workout After Cancer Treatment

While each Survivor Fitness trainer works alongside our participants to develop a safe and personalized plan, here are 5 common strategies they use to help breast cancer survivors rebuild strength and confidence after treatment:

1. Prioritize Mobility Before Intensity

Many breast cancer survivors deal with tightness and reduced mobility after surgery or radiation. Scar tissue, chest wall tightness, and cording can limit shoulder movement and make everyday activities uncomfortable.

Before focusing on heavier workouts or higher-intensity exercise, it’s important to restore mobility and range of motion gradually. Gentle stretching, guided mobility work, and corrective exercises can help rebuild confidence in movement.

This is why many Survivor Fitness trainers begin with foundational movement patterns and individualized mobility work rather than jumping straight into demanding workouts.

2. Address Balance and Neuropathy Challenges Early

Certain chemotherapy drugs can cause chemotherapy-induced peripheral neuropathy (CIPN), which may create numbness, tingling, weakness, or balance issues in the hands and feet.

These symptoms can make movement feel intimidating. Survivors may fear falling, losing coordination, or hurting themselves during exercise.

Research shows that targeted balance and stability training can help improve confidence and reduce fall risk. Working with a trainer who understands cancer recovery can also make a huge difference because exercises can be adapted based on symptoms and comfort level.

3. Use Light Strength Training to Support Bone and Muscle Health

Hormone therapies commonly used after breast cancer treatment can accelerate bone loss and muscle loss. Many survivors also experience fatigue and reduced physical strength after chemotherapy and radiation.

According to another study conducted by 15 epidemiologists and researchers, resistance training can help improve bone density, reduce fatigue, and support joint health.

It’s important to know that strength training does not have to mean heavy lifting or intense gym sessions. For many survivors, it starts with bodyweight exercises, resistance bands, or light weights under the guidance of a trained professional.

4. Focus on Long-Term Sustainability, Not Quick Results

One of the most important things survivors can remember is this: recovery is not linear.

Your body has been through something significant. Comparing yourself to your pre-cancer self or trying to follow generic fitness advice can create unnecessary discouragement.

Research shows that sustainable lifestyle habits have the greatest long-term impact on survivorship outcomes. Consistent movement, balanced nutrition, stress management, and social support all work together to improve overall health and quality of life.

That’s why personalized support matters so much.

At Survivor Fitness, participants work with trained fitness professionals who consider diagnosis history, treatment side effects, mobility limitations, fatigue levels, and personal goals when creating exercise plans. The goal is not simply exercise for exercise’s sake. It is helping survivors rebuild strength, confidence, and quality of life safely and sustainably.

Encouragement from Our Breast Cancer Survivor Network

We have seen hundreds of breast cancer survivors in our alumni network reclaim their strength, rebuild their confidence, and make significant strides toward healing. Here is the firsthand wisdom they gathered on their own paths to recovery:

“Becoming physically stronger was a huge accomplishment, but learning that I can do hard things was an even greater confidence builder.” — Marian McDonald

“I knew I could not control if my cancer returns, but I could take care of my body in a way that supports overall health.” — Beth Lehman

“At first, I didn’t like going on walks by myself because I kept thinking I would fall down. I had no idea how much better I would feel just moving my body in a way that was safe and tailored for me. Now I like working out and getting stronger. Now I’m motivated to keep going!” — Melanie Waller

“Being in the gym helped me increase my energy so that I could play with my daughter at the park or ride bikes together. I was afraid that I would never get back to feeling this good while going through treatments.” — Shaundrea Kee

““Even when the worst thing you can imagine happens, you can still get back up and come back stronger if you commit to the process and give yourself grace in the moments of weakness.” – Kaity McMahon

“I realized I needed help—not only for what I needed to do but what I can do. I was scared that I would do something wrong, and I needed a person to say, ‘It’s OK, you can do this!’” – Deborah Hill

“The training showed me that even with three years left on hormone blockers, I can start living again now. My Survivor Fitness trainer helped me realize you don’t have to wait until treatment is over to start truly living.” — Claudia Rico

“Talk to people to see what will be right for you. The bottom line is, you have to start somewhere. We never know until we try, so what are you waiting for?” – Victoria May

“My first day of Survivor Fitness, I could barely walk up eight steps. Through the encouragement and support my trainer and Survivor Fitness provided, I am about to do a sprint triathlon. This by far has been the best experience with fitness and health in my life, and it took cancer to show me my potential.” — Shawyn King

You Don’t Have to Navigate Recovery Alone

At Survivor Fitness, our personal training, nutrition, and mental health programs are designed to support the whole person through recovery. We help participants build realistic, sustainable plans that meet them where they are.

Whether you are just beginning to think about exercise again or looking for guidance as you continue rebuilding your strength, we want you to know there is support available.

You have already walked through something incredibly hard. You do not have to take the next steps alone.

Learn more about our programs or apply today.

Board Member Spotlight: Sam Pyle

Survivor Fitness has grown quickly in recent years —a result of people who care deeply about survivors and who choose to give their time, talent, and heart to our mission. Samantha Pyle is one of those people.

From early board leadership to corporate sponsorship, Sam has been part of Survivor Fitness through several seasons of growth. And for her, the connection is both professional and deeply personal.

Drawn In by One Story, Staying for Thousands More

Samantha first learned about Survivor Fitness through an old friend, former board member and participant Ronn Hollis. The two worked together years earlier at St. Thomas Health Services and stayed in touch. After Ronn went through cancer treatment, they met for coffee to reconnect.

That’s when he told her about Survivor Fitness.

“After seeing how Survivor Fitness helped Ronn, I wanted to do all I could to help other survivors,” she says.

But her motivation went even deeper than friendship. Sam is the daughter of a cancer survivor. She’s seen up close what the long-term effects of treatment can look like, even after someone is declared cancer-free.

“As the daughter of a cancer survivor, I have seen firsthand the long-term effects of the disease and the treatments used to keep my mom alive,” she shares. “My mom and all cancer survivors deserve an organization that helps them get their life back after cancer.”

That focus on life after treatment is what stood out most to her.

Sam has volunteered with several well-known cancer organizations over the years, and each one plays an important role in supporting individuals during a difficult time. But Survivor Fitness felt different.

“I love that Survivor Fitness supports people in their new reality as a survivor,” she says. “There is no other organization like them, and through financial support, we’re able to offer all services for free to participants.”

Being Reminded of Why This Work Matters

Over the years, Sam has seen countless examples of the organization’s impact, but one moment at the 2025 Survivor Soirée reminded her just how much this work matters.

Sam invited her friends Ron Lustig and Robbie Lustig to join her table for the Soirée. Ron eagerly agreed because of his awareness of the organization. For years, Ron’s personal trainer had led sessions with Survivor Fitness participants.

When the event arrived, Ron appeared alone. He shared that his wife had received leukemia news earlier that day and couldn’t attend. Still, he chose to come to the event on her behalf.

“The event was extremely emotional,” Sam says. “I was so moved that even though Ron had received such difficult news, he still wanted to come and support the work of Survivor Fitness.”

Moments like that stick with her. They’re a reminder that Survivor Fitness isn’t just a program. It’s a community people lean on during some of the hardest days of their lives.

Turning Passion into Impact

Since first joining the board in 2019, Sam has taken on multiple roles, including serving as marketing chair and board chair. During her two years away from the board, she stayed connected as both a corporate sponsor and individual supporter. Now, she’s back for another four-year term, stepping into a new role as development chair.

Her goal is simple and ambitious at the same time. Help Survivor Fitness reach more people.

“The more money we raise, the more cancer survivors we can support,” she says.

Looking ahead, Sam is especially excited about the continued growth of Survivor Fitness’s mental health program, which she helped establish during her first board term.

“By adding that service, we can now take care of the body and mind,” she says. “That means a lot to me.”

And if she had one message for participants, it would be this: start where you are.

“Even if you’ve never worked out or never attended a therapy session, give it a try,” she says. “You don’t have to do it all at once. Ease into it. Every step counts.”

That steady, encouraging mindset mirrors the way Sam shows up for Survivor Fitness. Passionate. Committed. Focused on what’s possible.

“I will not stop until Survivor Fitness is a national nonprofit,” she says with a smile.

With leaders like Sam helping guide the way, that future feels closer every day.

Board Member Spotlight Survivor Fitness

Partner Spotlight – Ellen Smartt

As Survivor Fitness continues to grow, one of the most exciting benefits is the ability to expand our network of partners beyond the Tennessee cities we’ve served for years. We’re thrilled to welcome Ellen Smartt, a Registered Dietitian Nutritionist (RDN) and founder of At the Table Nutrition Consulting, as one of our newest additions!

Based in Grand Rapids, Michigan, Ellen brings a unique blend of clinical, science-based, and holistic training to the table. Her well-rounded approach perfectly complements Survivor Fitness’s mission to empower cancer survivors to reclaim their health and thrive after treatment.

Finding a Connection and Making a Difference

Ellen’s journey to Survivor Fitness began at a food and nutrition conference where she connected with a fellow RDN who introduced her to our organization. The moment she learned about the mission, Ellen knew it was an opportunity to blend her professional expertise with her personal desire to empower others through the healing power of healthy nutrition.

After a few months, Ellen has already discovered the profound impact this experience can have. As she shared, “Working with Survivor Fitness participants has been one of the most rewarding experiences in my professional career as a registered dietitian.”

What truly resonates with Ellen is the opportunity to connect with participants on a deeper level. Her approach prioritizes getting to know an individual’s stories and their challenges before diving into the specifics of nutrition. These initial calls are filled with kindness and care, setting the stage for a collaborative journey towards achieving their goals.

“Each meeting, I am blown away by the level of attention and care to the nutrition goals and ideas that we create,” Ellen remarked. “I truly enjoy every single session and look forward to the next conversation!”

The Power of Nutrition for Healing

One of the aspects that inspires Ellen most is the remarkable ability of our bodies to adapt and heal based on the food choices we make.

“What inspires me is the true power of nutrition for healing,” Ellen explained. “We feed our bodies tens of thousands of times over a lifetime. There is so much good we can do for our bodies with educated food choices.”

Ellen considers it a privilege to guide Survivor Fitness participants as they discover this power for themselves. She emphasizes the importance of setting sustainable and realistic goals that meet each individual where they are in their journey.

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

Join the Supportive Survivor Fitness Community

Ellen’s warmth and encouragement shine through in everything she does. When asked what advice she would give to a cancer survivor considering joining Survivor Fitness, she brims with enthusiasm: “Make the jump! This team is so excited and anxiously awaiting to support you. We will meet you where you are at, no matter where you are at. There is always something new to be learned about your health, nutrition, and fitness journey and we are here to guide you!”

If you’re a personal trainer, fitness center, nutritionist, or registered dietitian interested in supporting cancer survivors after treatment, we encourage you to connect with our team and learn how you can join the Survivor Fitness network.

For cancer survivors looking to regain their strength after treatment, we invite you to explore our programs and submit an application today! Together, with the support of our incredible partners like Ellen, we can help you navigate your journey toward a healthier and happier future.

Partner Spotlight

10 Family-Friendly Summer Adventures: Making Memories After Cancer Treatment

Girl with arms out to either side smiling while hiking.

Summer is a season that often conjures up images of carefree days spent splashing in pools, embarking on adventurous road trips, and creating lasting memories with loved ones. At Survivor Fitness, we understand. We’ve had the privilege of working with hundreds of cancer survivors, from young adults to grandparents, all united in their desire to reclaim their lives. We recognize that your energy levels may fluctuate, and some days might feel more challenging than others.

10 Family-Friendly Summer Adventure Ideas

Whether you’re a grandparent wanting to create lasting memories with grandchildren, a parent looking to keep up with energetic children, or simply someone seeking creative ways to enjoy life with loved ones this summer, here are ten family-friendly adventure ideas that are easy on the body but big on fun:

1. Nature-Themed Scavenger Hunt: Design a scavenger hunt around a local park or nature trail. If you have nature lovers, tailor the theme to your family’s interests, searching for specific types of flowers, bird sightings, or landmarks. You can even turn it into a “gratitude hunt,” focusing on things you’re thankful for. This activity promotes mindfulness about the natural world while fostering teamwork and a sense of accomplishment.

2. Backyard Stargazing: Spread out a cozy blanket, pillows, and snacks in your backyard, and download a stargazing app to identify constellations and celestial wonders. Capture the magic of the night sky with long exposure phone photos, creating unique memories while enjoying the calming atmosphere outdoors.

3. Gardening Together: Planting a family garden filled with flowers, vegetables, or herbs is a rewarding and therapeutic experience. Gardening requires patience and teamwork, providing a peaceful environment to connect with nature and watch your efforts grow. This is another excellent way to support healthy nutrition in addition to cultivating a sense of accomplishment and pride.

4. Family Art Day: Unleash your inner artist with a family art day! You could create collages or paintings or let your imagination run wild. This activity allows for creative expression, prompting a sense of joy.

5. Build a Family Fort: Gather blankets, pillows, and chairs to construct a cozy fort in your living room. This can be a haven for storytelling, board games, or simply enjoying quiet time together, a sense of togetherness, and nostalgic memories of childhood.

6. Miniature Golf Outing: A fun and low-impact activity for the whole family, miniature golf courses often boast beautiful scenery and provide a chance for lighthearted competition. This is a great way to create fun memories and enjoy some laughs together.

7. Volunteer Together: Give back to your community and create lasting memories by volunteering as a family for a cause close to your heart. Whether it’s helping at an animal shelter, participating in a park cleanup, or assisting at a local food bank, volunteering provides a sense of purpose and strengthens family ties through shared experiences.

8. Backyard Olympics: In the spirit of the Olympic year, organize your own friendly family competitions! Set up simple games like beanbag toss, water balloon races, or a hula hoop contest. These activities promote light exercise, laughter, and a healthy dose of friendly competition, creating fun memories that will be cherished for years to come.

9. “Feel Good” Movie Marathon: What better way to enjoy the summer than cuddling up with popcorn and blankets and focusing on the laughter and positive messages? Pick uplifting movies that emphasize themes of perseverance, hope, and family. This is a relaxing way to connect with loved ones and feel inspired by stories of overcoming challenges.

10. Family Talent Show: Dust off those hidden talents and plan a family talent show where everyone can showcase their skills! Singing, dancing, magic tricks, or silly jokes are all welcome. The focus is on embracing the fun and celebrating each other’s individuality, building connection and joy that will create a lifetime of memories.

Tips to Make the Most of Your Summer Adventures

While planning these activities, keep a few things in mind:

Prioritize Your Energy: Tailor the activity to your daily energy levels. Don’t be afraid to take breaks, listen to your body, and be honest with your loved ones about how you’re feeling.
Quality Time Matters: Focus on quality time and connection over perfect execution. The most important thing is creating lasting memories with your loved ones.
Revisit Positive Memories: Incorporate activities that bring back positive memories. Sharing stories and reconnecting with past experiences can be incredibly healing.
Celebrate Milestones: Celebrate small victories and milestones during the recovery process. Every day is a chance to move forward, reclaim your self-esteem, and create new positive experiences.

Summer is a time for joy, connection, and making lasting memories. By incorporating these tips and ideas, you can create meaningful experiences with your loved ones while prioritizing your well-being throughout your recovery journey.

Find Support for Your Journey

Remember, every day is a chance to make memories. If you’re a cancer survivor or know someone who’s interested in finding hope and healing after treatment, Survivor Fitness can help. We offer personalized one-on-one physical training, nutritional coaching, and mental health counseling support designed to empower you on your path to a healthier, happier you.

Learn more about our programs or apply directly on our website. Let’s create a summer filled with joy and lasting memories together.

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

Participant Spotlight: Chris Anglin

Chris Anglin and his wife at a Tennessee game.

One of the most unexpected challenges cancer survivors face is the impact of treatment on daily life. The long-term effects of treatment may make it harder to juggle the responsibilities of parenthood or fulfill obligations at work. For some survivors, these difficulties can be frustrating, even leading to feelings of shame and guilt.

These feelings were a very real struggle that Chris Anglin, a young father diagnosed with stage three colon cancer at just 37 years old, experienced during his diagnosis and treatment.

A Struggle Beyond the Physical

Before his diagnosis, Chris was a happy and active husband and father, but an unexpected cancer diagnosis changed all of that in an instant. After undergoing surgery to remove a portion of his colon and lymph nodes, followed by a year of grueling chemotherapy, Chris felt he’d finally conquered the disease. However, the long-term effects of treatment remained.

“I was still not the outgoing, athletic guy I used to be,” Chris reflected.

While the physical challenges were undeniable, the emotional impact was even more profound. Like many survivors, Chris battled fatigue, weakness, and a general sense of malaise during treatment. However, it was the mental toll that truly weighed him down.

“The hardest part of my journey was feeling guilty for having cancer and not being the husband and father I wished I could be at the time,” he confessed. “I lacked confidence in myself and a lack of desire to do much of anything.”

A Pivotal Moment: Finding Survivor Fitness

One night, Chris’ wife brought him along to a Survivor Fitness Soirée in Knoxville. This event turned out to be a turning point in his life. There, he had the chance to meet the founders of Survivor Fitness, Aaron and Meg Grunke. Chris shared his story and expressed interest in volunteering with our organization.

Meg happily took Chris up on his offer, but she saw an even greater opportunity for Chris. She invited him to participate in the Survivor Fitness programs himself, giving Chris a chance to experience the transformative power of the programs firsthand.

Despite never having engaged in personal training before, the decision was easy.

“Before I started my training, I had never worked out a day in my life,” Chris said. “Now I work out two to three times a week.”

Similar to countless other Survivor Fitness participants, Chris discovered that the programs addressed more than just the physical side effects of treatment. It tackled the emotional and mental hurdles as well.

“Survivor Fitness made me strong again,” Chris declared. “I am now confident and stronger than I’ve ever been, both mentally and physically.”

You’re Not Alone on Your Journey

Looking back, Chris wishes he’d known about Survivor Fitness during his treatment. He believes that such an organization can offer a glimmer of hope during some of life’s darkest moments. When asked to share advice with others facing a similar path, Chris offers a simple but profound reminder: “You are not alone.”

This message is at the core of Survivor Fitness. We are a community of survivors, supporters, and experts dedicated to helping navigate the challenges of life after cancer.

If you’re a cancer survivor looking for support and a path to reclaiming your strength, we invite you to learn more about our programs or apply today. Join our growing community and discover the power of designing your personalized path to recovery.

Partner Spotlight – Adam Valentine

One of the biggest hurdles cancer survivors face when it comes to regaining their fitness is simply knowing where to begin. Entering the gym environment after treatment can be intimidating, and survivors can feel uncertainty and anxiety about what their bodies can do. That’s one of the reasons Survivor Fitness intentionally partners with personal training facilities that are prepared to meet these challenges and create a welcoming, supportive space for program participants.

TRI-FIT personal training in Murfreesboro, TN, exemplifies this approach perfectly. Owned by Adam Valentine, TRI-FIT offers a boutique fitness experience that fosters a comfortable, relaxed, and fun atmosphere. TRI-FIT caters to a diverse clientele, ranging from 10 to 82 years old, and their focus on personalized attention aligns beautifully with the Survivor Fitness mission.

Seeing Cancer’s Impact Up Close

Adam, a personal trainer for nearly two decades, has always been passionate about helping people reach their fitness goals. When he decided to open his own gym in Murfreesboro, his life took an unexpected turn—his mom was diagnosed with stage 2 breast cancer. Witnessing the physical, mental, and emotional toll that cancer took on her was a life-changing experience for Adam.

“I think most cancer survivors are in this fight-or-flight mentality for so long during treatment,” Adam reflects. “Once you come down from that, the reality of what you experienced really hits you—how precious life is and how fast it almost left.”

After she finished treatment, Adam’s mom joined the Survivor Fitness program at Chadwick’s Fitness in Cool Springs. As a personal trainer himself, Adam was initially intrigued but also a little concerned.

“After going through cancer treatment, trying to put the pieces back together can be overwhelming,” Adam explains. “It’s hard for survivors to figure out what they can or cannot do. As a personal trainer, I wanted to make sure my mom was taking the right approach to her recovery.”

However, seeing the program’s transformative impact on his mom left a lasting impression. Witnessing her journey sparked Adam’s desire to join the Survivor Fitness community.

Creating a Welcoming and Encouraging Environment

While TRI-FIT became a Survivor Fitness partner just a few months ago, Adam and his team have already worked with seven participants in Murfreesboro. Adam is often the first point of contact for participants—helping them coordinate training times and introducing them to their wellness coach. His personal experience allows him to connect with participants on a deeper level, dispelling any anxieties and misconceptions they might have about personal training.

“When you see Survivor Fitness participants come in for their initial consultation, you can see the transformation from apprehension to excitement,” Adam says.

His goal is for TRI-FIT to be an extension of the Survivor Fitness program, offering a safe space to begin exercising again and developing a personalized roadmap to achieve their fitness goals.

“We’re not primarily trying to get results,” Adam clarifies. “We’re trying to establish a relationship and consistent pattern that shows them how to have a good time exercising.”

One aspect of the Survivor Fitness program that particularly excites Adam is the inclusion of mental health support. He understands firsthand the challenges his mom faced navigating the complexities of post-cancer life.

“It’s hard to explain what it’s like to go through life once you survive cancer,” Adam says. “You feel like you’ve been through a traumatic experience, and you’re trying to put the pieces back together again.”

A Full-Circle Moment

For Adam, the entire journey—opening his gym, supporting his mom through her cancer diagnosis and treatment, witnessing her transformation through Survivor Fitness, and now becoming a partner—feels like a full-circle moment.

“To be able to walk alongside my mom during her treatment and then now to be in a place where we can partner with Survivor Fitness has been so cool,” Adam concludes.

If you’re a personal trainer or fitness center interested in supporting cancer survivors after treatment, connect with our team to learn how you can join the Survivor Fitness network.

If you’re a cancer survivor looking to get back on your feet after treatment, we’d love for you to check out our program or submit an application today!

Empowering the Mind: Strategies for Coping with Cancer-Related Anxiety

Two people sitting in chairs discussing anxiety.

The journey through diagnosis and treatment is undoubtedly stressful, and filled with moments of fear and uncertainty. While the end of treatment is a cause for celebration, many survivors find themselves grappling with a new set of emotions. That’s why the need for support doesn’t end after cancer treatment.

Research shows that cancer survivors are more likely to experience anxiety and distress than their healthy counterparts. The fear of recurrence is a common concern, and worries about finances, body image changes, and managing long-term health needs can also add to the mental burden.

It’s important to remember that these fears are valid and that you’re not alone. At Survivor Fitness, we’ve witnessed this firsthand throughout our years of working with hundreds of cancer survivors on their recovery journeys. It is also why we’re passionate about incorporating mental health support as a key pillar of one of our programs. In this blog post, we aimed to equip cancer survivors with practical strategies for navigating and overcoming cancer-related anxiety.

What To Do When Cancer-Related Anxiety Shows Up

Here are some strategies to empower yourself and navigate cancer-related anxiety with resilience:

1. Acknowledge Your Emotions

Don’t shy away from negative feelings like fear and anxiety. Naming them is the first step to managing them. Talking about your feelings with a trusted friend, family member, or therapist can help you understand the root cause and develop healthy coping mechanisms. Remember, these emotions are a normal part of survivorship.

2. Don’t Dismiss Your Fears

Telling yourself not to worry won’t make the anxiety disappear. Instead, accept that fear might arise at times and focus on strategies to manage it. For example, “scanxiety” before follow-up imaging is perfectly normal. Acknowledge it, and have some calming techniques ready.

3. Seek Support

You are not alone in this. Find people who can help you navigate life after treatment, just like the specialists who guided you during your diagnosis and treatment. There are therapists and counselors specializing in cancer survivorship who can equip you with powerful coping strategies. Consider joining a support group for cancer survivors. A group of people with shared experiences can be incredibly comforting and empowering.

4. Try Therapy

It can be helpful to talk about your experience and equip yourself with new tools to manage your cancer-related anxiety. A therapist specializing in cancer survivorship can be a game-changer. They can help you process your emotions, develop coping mechanisms for specific anxieties, and address concerns related to recurrence, body image, and more.

5. Cultivate Mindfulness and Meditation

Mindfulness practices like meditation can significantly reduce anxiety and improve your overall mental well-being. Apps like Headspace and Calm offer guided meditations specifically designed to manage anxiety and stress.

6. Maintain Regular Medical Follow-Ups

Sticking to your scheduled check-ups and screenings can provide a sense of reassurance and early detection of any potential issues. Having a clear follow-up plan with your healthcare team can significantly reduce anxieties about recurrence.

7. Embrace Healthy Lifestyle Choices

Nourish your body with balanced nutrition, prioritize regular exercise, and try to get quality sleep. These healthy habits contribute to your overall well-being and can lessen anxiety about recurrence.

8. Connect with Loved Ones

Open communication about your anxieties and needs fosters understanding and strengthens your support system. Lean on your close network of family and friends. Recognize that they still want to support you, and be willing to share where you are and what you need.

9. Discover New Passions

Engaging in hobbies you enjoy provides a healthy distraction from anxiety and enhances your quality of life. Now might also be the time to discover new hobbies. Creative outlets like art, music, or gardening can be particularly therapeutic.

Survivor Fitness: Your Path to Thriving

At Survivor Fitness, we understand the unique challenges faced by cancer survivors post-treatment. We offer comprehensive programs designed to be a cornerstone of your support system, encompassing your entire well-being.

Our programs feature personalized 1-on-1 training to help you regain strength and confidence, nutritional coaching to optimize your health, and mental health support to address any emotional hurdles you might encounter.

If you’re looking for a program designed specifically for cancer survivors, we encourage you to learn more about Survivor Fitness and the supportive community we’ve built. Together, we can empower your mind and help you thrive on your journey after diagnosis and treatment.