The Importance of a Daily Routine

Your daily routine can be a stabilizing factor in your life that helps you to stay balanced and healthy. Every day, your actions affect your body and mind exponentially, making it vital that those actions are a positive reflection of the life you want to live. The key to a good routine, though, is to make sure that it reflects your priorities, values, and goals. In this article, we’ll cover how to build an aligned daily routine and why routines are important.

How to Build an Aligned Daily Routine 

The beauty of your daily routine is that it’s yours. You can build it however you like, and however you feel your mind and body will benefit the most. 

So, to begin building a daily routine, ask yourself the following questions:

  • What do I value most about my life? 
  • In what ways would I like to improve? 
  • Are there areas of my life that I tend to neglect? 
  • Is there something that I would like to add to or remove from my day?
  • What are my short and long-term goals? 
  • What would I like to make a higher priority? 

Use your answers to these questions to build out a routine that resonates with you. A great exercise to use to visualize your ideal schedule is to imagine your “perfect day.” If everything went as planned, what would you do? What time would you wake up? What would your morning look like? Ask yourself questions about your ideal day to build a routine that you’re excited to follow. Now, why is all of this important? 

Why Daily Routines are Important

1. It Creates Healthy Habits 

Your daily schedule can be used to create healthy habits. Take your morning routine, for example. You may already brush your teeth and wash your face. But maybe after you think about it, you’d like to add a short yoga session. By adding this into your routine, you’ll create a habit, and your body will naturally begin to crave this part of your day.

2. It Helps You Set and Achieve Goals

You can use your daily routine as a tool to set and achieve your goals. Maybe these goals surround exercise, nutrition, or mental health. Whatever you’re focused on at the moment, try adding an element to your daily routine that will push you closer to making that goal a reality. 

3. It Keeps You Balanced

At the end of the day, routines are all about balance. Humans thrive on our routines because it helps to align our bodies and minds. You can use your morning routine to start your day on the right foot. Or maybe your afternoon routine helps you to wind down and relax. The schedule you create for yourself contributes significantly to your overall well-being. Be mindful of that as you build one that works best for you! 

Are You a Cancer Survivor Looking for Wellness Support?

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

A Graduate’s Guide: How to Stay Involved with Survivor Fitness

Are you a graduate of the Survivor Fitness program? Or, perhaps, have you seen what the program can do to help cancer survivors regain their health? If you said “yes” to either of those questions, we want you to help us spread the word so that we can support as many people as possible. In this article, we’re sharing ways that you can contribute to our mission by spreading the word about how we can improve life after remission for cancer survivors. 

For Survivor Fitness Graduates

Take a moment to remember where you started and where you are now. You are an inspiration, and we’re glad that you want to encourage individuals who are new to their remission chapter. That’s why Survivor Fitness wants to celebrate your stories and share your strength—so that we can continue adding to our incredible community. Here are a few ways that you can share your Survivor Fitness story to inspire others.

Send Us Your Testimonial

We love to share participant spotlights and would be so grateful for you to be an upcoming featured participant! Contact us here to inquire about an interview. We can’t wait to celebrate your success.

Tell Your Doctors About the Program

Have discussions, even brief ones, with your medical team and other medical providers about your experience with Survivor Fitness. They may not be aware of the solutions we offer and could potentially pass the information along to their other cancer survivors.

Become a Brand Ambassador 

What better way to advocate for an organization you believe in than sharing your positive experience? The outlet possibilities are endless, and we’re happy to provide you with resources to distribute. 

For Survivor Fitness Supporters

Whether someone close to you has survived cancer, or you are looking for ways to support the lives of survivors, we’re so happy you’re here. Take a look at this list to learn about options to get involved with Survivor Fitness. 

Never Underestimate the Power of Word of Mouth

Word of Mouth is an incredibly powerful tool that will never go out of style. If you know someone going through remission, share your personal story and see if it’s something they’re interested in pursuing. Odds are, they trust your opinion, and they deserve to experience just how substantial their results can be. 

Share Our Content

Your social media platforms are a powerful tool when sharing information. You never know who might know someone living life after cancer. A simple share could lead to an incredible yet unexpected beginning. 

For Graduates and Supporters

Volunteer with Us

Survivor Fitness has various volunteer opportunities available to help further our mission. Are you thinking about volunteering? Please email us to get started. 

Post on Social Media

Share your testimonials, results, and insight on social media after you have completed or witnessed someone complete the program. (Be sure to tag us in the post, so we can see!)

Leave a Review

Reviews allow potential participants to read firsthand accounts and decide whether this program is right for them. Help us reconnect cancer survivors to their health and wellness by publicly sharing your experiences. Cancer survivors’ worlds are changing for the better, and we want to be by their side to help them accomplish the unexpected.

Whether you have been through the program itself or are a supporter of ours, staying involved after your experience truly helps others who are going through what you once did. Thank you for your bravery, your perseverance, and your support. 

Are You a Cancer Survivor?

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

Participant Spotlight: Leisha Smith

Our participants and graduates can attest to the value of encouragement and support from those who have walked or may be walking a similar path toward overcoming cancer. Hearing their stories of recovery and success in regaining their strength is part of what gives us the motivation to inspire others along the way. 

Leisha Smith is a shining example of someone who took charge of her cancer journey and is now feeling stronger and healthier. In this Q&A feature, learn more about how Survivor Fitness helped Leisha regain her health and wellness.

A Q & A with Leisha Smith

Survivor Fitness: Tell us about your diagnosis and why you began the Survivor Fitness programs.

Leisha Smith: In 2015, I tested positive for the BRCA gene, meaning my chances of getting breast or ovarian or both cancers were significantly higher than those without the gene. So, I decided to have a prophylactic bilateral mastectomy and remove my tubes and ovaries. I was being proactive, making my chances of getting breast cancer less than 1%. Then, in January 2020, I felt the tumor in my armpit. I was shocked. Every doctor from my gynecologist to the radiologist who performed the biopsy stated this couldn’t be cancer, but deep down I knew.

Because I had already done the preventative surgery, my oncologist wanted to be aggressive.  I only had the tumor, and it was contained. My breast cancer was hormone positive. So, I went through the entire protocol of two rounds of chemotherapy and 32 radiation treatments. My journey started in January 2020 and finished December 2020. 

After finishing chemotherapy and radiation, I was weak, and, for the first time in my life, I looked “fragile.” I have always been an athlete, so it was shocking to see the toll treatment has on your body—the loss of muscle mass and being constantly weak. I wanted to have control of my body again, so I started looking for fitness training that was tailored toward cancer survivors. That’s how I discovered Survivor Fitness.  

I loved the Survivor Fitness story and mission and was super excited to begin the programs in Spring of 2021. Being a cancer survivor is only a small part of who I am. This journey has been amazing because, as I got stronger physically, my mental and emotional well-being improved significantly. 

SF: How have you been able to regain your health and wellness throughout your time with Survivor Fitness?

LS: Survivor Fitness has allowed me to join a group of individuals who I can only describe as warriors! Meg is such a positive force and makes you feel like you are a part of the family. I was also able to connect with a knowledgeable trainer—Carissa Mahoney at Performance Training, Inc. (PTI)—and focus on building up my stamina and lean muscle. I also spoke with the dietitian to discuss healthy eating habits, since treatment really diminishes the desire to eat.

SF: What makes the relationship with Survivor Fitness so good?

LS: For me, it is Survivor Fitness’ focus on being strong and their mindset of “I can!” Cancer takes something from you. You feel frail and weak. Survivor Fitness gives you the ability to move beyond the label of cancer “patient” to “survivor.”

SF: In what ways does Survivor Fitness empower you to stay active and healthy?

LS: I love that Survivor Fitness “checks in”on me and how they offer group classes and informational webinars. 

SF: What would you tell someone else who might be on a similar journey and is considering being a Survivor Fitness participant?

LS: Definitely join! It is amazing to see yourself meet goals and get stronger—both physically and mentally. I have met more Survivor Fitness members at PTI and love seeing their progress as well.

Interested in Becoming a Survivor Fitness Participant?

If you or someone you know is a cancer survivor looking to regain your health and wellness through one-on-one personal training and nutritional support, we’re here for you! Connect with us today to learn more.

Ways to Stretch Before and After Your Workouts

Stretching before and after a workout is sometimes just as important as the workouts themselves. These routines help your body acclimate to and recover from exercise, so it’s vital that you plan your stretches the same way you would plan a workout. To help get you started, here are a few ways that you can stretch before and after your workouts. 

Please note that stretches can cause injury if not done properly. Do plenty of research on the proper ways to stretch before trying these without a professional trainer. 

Before Your Workout

You might be tempted to engage in static stretching before your workout, but these stretches should actually be reserved for after. Instead, you will get the most benefit from dynamic stretching to warm up your muscles before you put them to work. This type of stretching can increase your range of motion and help prevent injury, as injuries often happen when we put our muscles under strain that they aren’t ready for. 

Here are a few dynamic warm-up stretches that you can add to your pre-workout routine: 

  • Jumping Jacks: To get your muscles warmed up, try jumping jacks! If you’re looking for a calmer exercise, step your feet out one at a time instead of jumping.
  • Light Jogging: Especially if you’re going for a run, you might want to start with a light jog that is much slower than your normal pace.
  • Jumping Rope: This classic kids’ favorite is also a great warm-up exercise before a workout. Try a light jump-rope session to warm up your arms and legs.
  • Rotating Your Hips: For this stretch, place your hands on your hips and feet hip-width apart, rotating your hips in a circular motion.
  • Swinging Your Legs: This stretch is exactly how it sounds. Stand with your hands on your hips or brace yourself on a wall or banister and swing one leg at a time, forward and backward, to feel a great stretch.
  • Knees to Chest: Lie down on your back and bring one knee at a time to your chest with light pressure. This stretch can loosen up your hips and lower back muscles. 

After Your Workout

Now that you’ve completed your workout, it’s time for static stretching. These types of stretches slow your heart rate down and help your body begin to recover, as it brings blood flow to the muscles you used. 

Here are a few static stretches that you can add to your post-workout routine: 

  • Arm and Shoulder Stretch: Cross your left arm across your body and pull it toward you with the right arm. Repeat on the other side.
  • Wrist Stretch: Especially if you work at a computer, this stretch is wonderful for your wrists. Extend both arms straight out in front of you. One hand at a time, gently bend your wrist back until you feel a stretch throughout your forearm.
  • Neck Stretch: Place your left hand on the right side of your head, gently pulling it toward the left side until you feel a stretch. Repeat on the other side.
  • Side Stretch: Stand hip-width apart, lift one arm straight up, and stretch that arm toward the opposite side. Repeat on the other side.
  • Groin Stretch: Sit down with the bottoms of your feet touching, hold your toes, and gently lean forward as you bend from your hips until you feel a stretch.
  • Hamstring Stretch: Sit in a butterfly position, similar to the previous groin stretch, and extend one leg out in front of you with your knee bent slightly. Lean forward at your waist until you feel a stretch in your hamstring. 

Note: It is important that you never force a stretch, as this could lead to a muscle injury. Listen to your body as you try these stretches and see what feels good for you.

Are You a Cancer Survivor?

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

8 Elements to Add to Your Morning Routine

Your morning routine can set the tone for your entire day. It’s a wonderful opportunity to take time to care for yourself, and it helps signal to your mind and body that you’re ready for what the day might bring. As a morning routine is such an important part of the day, we want to help you ensure that you’re getting the most out of yours. 

Here are eight elements to consider adding into your morning routine. Take what you like and leave what you don’t. Make it your own!

1. Wake Up Early

It can be tempting to hit the snooze button on your alarm clock in the morning. However, when you wake up early, you have enough time to start your day with a relaxing routine. Sleeping in can feel good in the moment, but it can also make the rest of your day feel rushed and unorganized. If you have trouble waking up early, try placing your alarm where it requires you to leave the bed to turn it off. 

2. Add a Moment of Stretching

As soon as you get out of bed, try a morning stretch. Stretching after sleep can improve your circulation and relax your muscles to relieve any aches and pains you might feel after a long night of laying in the same positions. If this is already part of your routine, and you want to go a step further, add a yoga sequence first thing in the morning. 

3. Drink a Glass of Water

Your body has been without water all night, so a great addition to your routine is to drink a glass of water to rehydrate and help your organs function properly. If you’re prone to forgetting, sit a glass or bottle of water by your bed before you go to sleep so that it’s the first thing you see when you wake up.

4. Choose a Wholesome Breakfast

Start your day with a breakfast that will keep you full and provide your body with the nutrients it’s craving. You might consider planning your breakfast the night before so that you don’t grab something quick in a rush out the door. Need a new recipe? Try our banana bread overnight oats.

5. Write in a Gratitude Journal

Your first few thoughts in the morning can dramatically affect your mood and the tone you set for your day. Make these moments count by sitting down with a guided or blank journal to write down a few things that you’re grateful for, along with your thoughts and feelings that surround them. 

6. Add a Touch of Creativity

If your day ahead is full of work and other daily tasks, you might consider starting with a creative activity, such as playing music, reading, listening to a podcast, or writing. It doesn’t matter how you get creative with your morning—only that you let your mind wander and feel the creativity flow through you.   

7. Tidy Your Space 

Set aside a few moments to organize your space, allowing yourself to focus on only one area at a time. Tidying your living space ensures that you’ll come home to a clean house, where you can rest and relax at the end of your day without worrying about when you’re going to clean up.

8. Plan Out Your Day

Finally, before you head to work or your daily activities, plan out your day. Write down what you hope to accomplish, what you want to eat, how you want to move your body, and how you plan to rest. By giving yourself an expectation for your day, you are more likely to spend the day how you’d like to, rather than leaving it up to chance. 

We hope that you use these tips to design a morning routine that’s perfect for you! As we mentioned, take what you love and leave what you don’t. Finding a routine that makes you feel your best is a personal process.

Are You a Cancer Survivor?

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

Participant Spotlight: Meghan Miller

Our participants know how powerful self-care after cancer treatment can be. We enjoy hearing stories of survivors who have used exercise and nutrition to build themselves up, and Meghan Miller is a great example of that. In this Q&A feature, you can learn more about how Survivor Fitness helped Meghan take back control of her body, mind, and self-care.

A Q & A WITH MEGHAN MILLER

Survivor Fitness: Tell us about your diagnosis and why you began the Survivor Fitness programs.

Lekisha Paige: In March 2020, I was diagnosed with breast cancer. After months of going through surgery, chemo, and radiation, I was exhausted. I learned about Survivor Fitness through another wonderful, local organization, Breast Connect, Inc. Knowing that I wanted to regain energy and strength as soon as possible, I applied for the Survivor Fitness program while still in active treatment. I was contacted shortly after and started the program in January of 2021 after finishing treatment and getting the ok from my doctor! I’m so grateful to have had the opportunity to participate, and regain control over my health.

SF: How have you been able to regain your health and wellness throughout your time with Survivor Fitness?

LP: Working out with an incredible trainer allowed me to slowly and safely regain strength. I’ve learned so much about proper strength training techniques that I never knew before. Seeing a trainer twice a week held me accountable and also motivated me to work out routinely at home. I had such a great experience with my trainer that I’ve continued working with her after the program ended.

I have more energy and strength now than I did prior to cancer treatments. Self-care had been lacking with little ones, but now I make it a priority.

SF: In what ways does Survivor Fitness empower you to stay active and healthy?

LP: It feels great to be connected with a group that really understands what cancer survivors need to meet their fitness goals. Seeing others who went through the program helped make the recovery process not so daunting.

Learning how to get effective workouts completed in a reasonable time really helps me keep going. With small children, it’s easy to make excuses and tell yourself that you don’t have the time to work out. Also, Survivor Fitness offers useful events throughout the year that help keep you connected.

SF: What would you tell someone else who might be on a similar journey and is considering being a Survivor Fitness participant?

LP: Exercise offers so many benefits in general, but especially after cancer. It helps give you energy and improves your mood. The program really helps you take back some control over your body and mind after not having it for a while. It can also alleviate symptoms from ongoing treatments and lasting side effects. I highly recommend this program to every survivor I meet in the area.

Interested in Becoming a Survivor Fitness Participant?

If you or someone you know is a cancer survivor looking to regain your health and wellness through one-on-one personal training and nutritional support, we’re here for you! Connect with us today to learn more.

Taking the First Step at Survivor Fitness

walking-up-steps

Are you a cancer survivor? Or, perhaps, someone close to you is. Survivor Fitness welcomes you to explore our program to learn more about how we help survivors continue to regain their health after treatment. Through personal training, nutritional support, and the accountability of a community, Survivor Fitness empowers survivors to take control of their stories. Want to join us? Here are a few ways to get involved with Survivor Fitness as a participant, volunteer, or donor. 

Apply to Become a Participant

We offer in-person training in Knoxville and Nashville, in addition to virtual training for those outside of these areas. s a cancer survivor, you may be ready to change the course of your health and wellness, but you don’t know where to start. Let us walk with you through this process.

No matter your current fitness level, history, or age, we are here to help. Our trainers and registered dietitians meet you at your point of need to create a custom program that will help you regain your health, hope, and strength. Apply today to get started. 

Want to hear firsthand stories of Survivor Fitness participants? Take a look at our participant spotlights!

Spread the Word About Survivor Fitness

We want to reach as many cancer survivors as possible so that we can help them on their path to better health. The easiest way to reach our audience is through word of mouth! If you have someone in mind who could benefit from this program, please pass our name along to them. Similarly, if you are in contact with doctors who can help spread the word, let them know that we are here to help their patients who are in recovery. It takes just one connection to change someone’s life forever! 

Volunteer with Us

Are you looking for a worthwhile way to spend your free time? Survivor Fitness always has a need for volunteers for various activities that help us further our mission. Our volunteers contribute greatly to our ability to offer our support and services. Ready to get involved? If this is something you might be interested in, please email info@survivorfitness.org for more information. 

Are You a Cancer Survivor?

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

10 of Our Favorite Healthy Snacks

edamame-in-bowl
  • Healthy snacks don’t have to be boring or tasteless. With creative twists on nutritious foods and planning to have these snacks on hand when you’re hungry, you’ll be reaching for nutrient-rich foods in no time. Here are a few fun ways to feed your cravings without reaching for foods high in sugar and calories. 
1. Peanut Butter, Banana, and Honey Sandwich

The classic pb&j can be a tad high in added sugar, thanks to jams and jellies. Instead, try this: whole wheat bread, a sliced banana, a drizzle of honey, and a sprinkle of cinnamon. This sandwich has all the flavor with less sugar and more vital nutrients. 

2. Avocado Tuna Salad

Tuna is a great low-fat, high-protein snack. Still, when we make traditional tuna salad, mayonnaise or miracle whip adds a great deal of calories without adding any nutritional value. Instead of mayo, reach for a ripe avocado and smash it before mixing it into your tuna. You’ll get the creamy texture without mayo. Try adding a boiled egg for extra protein! 

3. Make-Your-Own Trail Mix

Make a trail mix that’s all your own! Try adding whole-grain cereal, dried fruits, unsalted nuts, and bits of granola. Get creative with your mix and put it into easy grab-and-go containers that you can pick up when you’re heading out the door.

4. Hard-Boiled Eggs

For a snack packed with protein, try boiled eggs! They are a great snack on their own or as an addition to tuna salad, toast, or sandwiches.

5. Baked Sweet Potato Fries

Craving fries? Instead of stopping through a drive-through, try slicing a sweet potato at home and baking your fries yourself. If you have an air fryer, that is a great option as well. Drizzle a bit of olive oil on your fries and sprinkle your favorite seasonings on them for the perfect afternoon snack. 

6. Hummus and Veggies

The chickpeas used to make hummus are packed with nutrients, making hummus a great snack to satisfy your cravings. Try pairing it with your favorite sliced veggies or lightly salted pita chips. 

7. Greek Yogurt Parfait

For a high-protein treat, try making a Greek yogurt parfait with any combination of granola, nuts, and fruit. Mix and match yogurt flavors and toppings until you find your perfect snack.

8. Cottage Cheese and Fruit

Cottage cheese is a versatile snack that can be paired with fruit, toast, nuts, honey, and many other additions. Try different combinations to find your favorite!

9. Edamame 

Edamame is rich in fiber and flavor, making it a great snack or appetizer. Add a little sea salt or other spices and flavorings to make it your own.

10. Popcorn

Your favorite movie snack can be light and healthy—with a twist, that is. Instead of reaching for rich, buttery popcorn, try plain popcorn and add your own seasoning. Here are a few ideas: cinnamon and sugar, taco seasoning and lime zest, or a drizzle of olive oil with sea salt. The sky’s the limit!  

Are You a Cancer Survivor?

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

For more healthy recipes, download the National Cancer Institutes Down Home Healthy Cooking guide. 

Participant Spotlight: Lekisha Paige

lekisha-paige-survivor-fitness

Survivor Fitness loves helping cancer survivors trust their bodies’ strength again. We’re thrilled that Lekisha Paige had this experience as part of our community. In this Q&A feature, you can learn more about how Survivor Fitness changed her relationship with her body post-treatment.

A Q & A WITH LEKISHA PAIGE

Survivor Fitness: Tell us about your diagnosis and why you began the Survivor Fitness programs.

Lekisha Paige: I am in year 10 of remission for Acute Lymphoblastic Leukemia (ALL). Survivor Fitness has helped change my life as a participant in their program.

I learned about the Survivor Fitness program through the REACH for Cancer Survivorship Clinic appointment. I was discussing with my Nurse Practitioner an interest in forming a healthier exercise routine, but that it is a challenge for me to figure out one that won’t hurt my joints. She suggested the Survivor Fitness program due to the tailored medical considerations that the trainers put in.

SF: How have you been able to regain your health and wellness throughout your time with Survivor Fitness?

LP: I completed my 12-week program with Chadwick’s in Franklin, Tennessee, on May 18, 2021, and the Survivor Fitness program helped me regain trust in my body. After an extensive amount of medical trauma, I lost confidence in my bones’ ability to support me while being active. I have two hip replacements from osteonecrosis, which weakens the rest of my joints as well. Before Survivor Fitness, I wouldn’t even try to get off the floor without the support of a chair or table. Now, I believe in my body and regularly get up and down from the floor. I’m also doing squats and lifting weights in a way that feels safe for me.

SF: In what ways does Survivor Fitness empower you to stay active and healthy?

LP: Fitness classes and online videos out there are generalized for people who have not had serious medical problems. Survivor Fitness pinpoints the challenge areas for individuals like myself who need help figuring out how to exercise without further injuring themselves. I will be forever grateful to Survivor Fitness for this opportunity. I feel stronger than I’ve ever been in my post-cancer years.

I would say the biggest empowerment is awareness. I went into this program with no expectations since I was unaware of how much growth potential there would be for my body. My trainer, Jared, provided me with the knowledge and tools that I needed to gain muscle while working out at Chadwick’s and continue my training at home after the 12 weeks. My nutritionist, Jill, helped me realize that I needed to work on portions and eating more frequently with a morning and afternoon snack. This has actually decreased the daily nausea that I had as a side effect of one of my prescriptions.

SF: What would you tell someone else who might be on a similar journey and is considering being a Survivor Fitness participant?

LP: I would tell my fellow survivor that they have already (or are currently) been a warrior against their own body. This takes a toll on one’s physical strength. They should take a chance on building up their abilities in a program that is specifically designed for them. It’s safer than trying to jump-start exercising on your own with a body that remembers its experience with a serious illness.

Interested in Becoming a Survivor Fitness Participant?

If you or someone you know is a cancer survivor looking to regain your health and wellness through one-on-one personal training and nutritional support, we’re here for you! Connect with us today to learn more.

Intuitive Eating: How to Listen to What Your Body Needs

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Have you heard about the practice of intuitive eating? In discussions of mindfulness, you might have heard the term thrown around. But, what does intuitive eating actually mean? And how can you implement it into your daily routines? In this article, we explore the concept of intuitive eating and discover ways that it could change your perspective on food choices.

What is Intuitive Eating? 

Originating in the 1990s, with much earlier roots, intuitive eating is the concept of tuning in to your body to listen to its needs without overly restricting yourself or shaming yourself for what you eat. Unfortunately, as today’s diet culture can sometimes praise restriction or define foods as “healthy,” “unhealthy,” or even “off-limits,” we tend to believe that we can’t trust our body’s natural cues and that we should instead eat only foods that we deem healthy or that are recommended by a trendy diet. 

Intuitive eating, on the other hand, follows the idea that your body knows what it needs and can help you make choices that, over time, create a balanced diet with a positive mindset surrounding food. By listening to your hunger cues—eating when you’re hungry and stopping when you feel full—you can get back to listening to your body. 

Does It Mean that You Always Indulge Whenever You Want? 

Intuitive eating can be misinterpreted as eating whatever, whenever, just because. However, it’s quite the opposite. Instead of picking up whatever food is nearest, eating out of boredom, or eating to fill an emotional gap, those who eat intuitively take the time to be mindful of how their body feels and what will make them satisfied. Though the concept of eating when you’re hungry feels simple, we often snack mindlessly or even follow a strict diet, feeling restricted by what we can and can’t have. Intuitive eating allows us to tune into our hunger cues and feed our body when it needs fuel. 

How to Implement Intuitive Eating Principles Into Your Daily Routine

1. Tune Into Your Body’s Cues

When you begin to notice the feeling of hunger, take that as your sign to find a nourishing snack or meal. If you wait too long, your body may begin to feel panicked, and, as a response, you may overeat. Listen closely to your hunger cues to help you identify your body’s natural cadence. Likewise, listening to your body’s cues also means that you look for early signs of feeling full. As many of us feel obligated to eat everything on our plates, it can sometimes take practice to stop ourselves and check in to see if we’re beginning to feel satisfied.

2. Change Your Dieting Perspective

Diet culture tends to categorize foods as good/healthy and bad/unhealthy. In turn, this makes us feel guilty when we eat something that falls into the “bad” category. Instead of policing everything you eat, which can often cause us to feel burned out or abandon our diets, it’s helpful to frame the idea of dieting and health differently. Your worth is not based on how healthy you’re eating and how many “unhealthy” foods you reject. Everything comes with a balance. 

Note: A diet plan created by a registered dietician is a wonderful way to improve your health. When we reference challenging diet culture, we are referring to trendy fad diets and the preconceived notion that you should feel guilty for eating certain foods.

3. Reflect on Your Body’s Strength

A significant part of intuitive eating is being grateful for your body and using food to nourish and strengthen it. Your body has carried you through so much over the years. When you find yourself feeling shame or resentment toward your body, try to remember everything you love about it, too.

4. Make Peace with Your Food

As we mentioned, the idea that you are good or bad based on what you eat is not a great way to develop a healthy relationship with your food. In addition, the idea that we can never waste food and must eat everything on our plates, or that we must overindulge when we’re with friends or family, must be challenged. Our relationship with food is learned—through our upbringing and other life experiences—so it’s crucial to check in with your body and get back to the basics. 

Are You a Cancer Survivor?

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!