Partner Spotlight: C3 Health & Beauty

Stephanie Chunn

Starting a fitness routine after cancer can be incredibly overwhelming. Cancer treatment can change physical capabilities and upend a person’s understanding of their body. The mental and emotional toll of a cancer diagnosis and treatment is often just as debilitating as the physical aftereffects.

Finding a way forward after cancer treatment requires plenty of personal care, encouragement, and motivation along the way. 

Survivor Fitness Partner Stephanie Chunn of C3 Health & Beauty is a shining example of a trainer offering personal fitness expertise and encouragement to support participants in our program. As a certified cancer exercise specialist, Stephanie understands the unique challenges that participants face. She works with each participant to develop a personal training plan based on their individual needs and goals.

Finding a New Lease on Life 

Stephanie started working with Survivor Fitness participants in 2020, but her connection to the cancer community was established years earlier. As part of her business at C3 Health & Beauty, Stephanie began offering training sessions.

“I love seeing the positive difference that health and fitness can offer survivors,” Stephanie shared. “It’s beyond rewarding when clients share that they see benefits of training with me in their everyday life, such as gardening and playing with their kids or grandkids.” 

Since joining the Survivor Fitness community, Stephanie has worked with more than 20 participants. Her appointment-only fitness studio offers a welcoming environment for our participants in Knoxville. Stephanie has also played a valuable role in expanding Survivor Fitness’ virtual training program — working with participants across the state each week over Zoom. Stephanie has a natural gift for teaching participants how to use non-traditional equipment to incorporate fitness into their everyday routines and lives. 

“There have been times where I’ve worked with participants to use a piece of furniture and their body weight for a specific exercise during a session,” she recalled.” Even if you may not have a particular piece of equipment, we can find creative solutions.” 

Inspired by Their Milestone Moments

Like many Survivor Fitness partners, Stephanie finds her own source of motivation and personal inspiration from working with participants. 

“As a personal trainer, we often show up to make participants feel good when they leave,” she shared. “But our Survivor Fitness participants are equally encouraging to me. Seeing them show up and give 110% every session motivates me. I’m always more fueled from our time together.” 

For Stephanie, the most meaningful aspect of working with Survivor Fitness participants is the moment they recognize their progress. Whether it’s being able to lift a weight that was impossible a few weeks earlier or noticing how their balance has improved, she cherishes the milestone moments that participants reach. 

“Whether it’s halfway through the program or at the end of our time together, these moments let them know that change is possible,” she said.  

Transformation Through Inspiration

Stephanie does a great job of walking alongside each participant during their transformation journey — offering information and inspiration. She helps each participant recognize that every journey is different by reminding them that “this is your own race; go at your own pace.” 

“I love to encourage participants that we’re creating a lifestyle for a lifetime,” she shared. “It’s important to believe that change is possible, but recognize that it may take time.”  

Stephanie does an incredible job of working with each participant to find areas of improvement and make incremental progress over time. Her inspirational words of encouragement often leave a lasting impact. It’s not unusual for Stephanie to get a text from a former participant thanking her. And in her own fashion, Stephanie will often send inspirational and motivational messages to participants — even after they’ve completed the program.  

Join the Survivor Fitness Community

We’re incredibly grateful for Stephanie and the life-changing experience she offers Survivor Fitness participants.

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

If you’re looking for physical support after cancer treatment, we’d love for you to check out our program or submit an application today! 

Managing Fatigue and Increasing Energy Levels Through Nutrition

workout equipment

Fatigue is a common and often debilitating feeling. It can affect anyone, especially as people age, but it can be particularly challenging for cancer survivors. The journey of battling cancer can take a toll on both the body and mind, often leaving survivors feeling mentally drained and physically exhausted. While there is no one-size-fits-all solution, incorporating a well-balanced nutrition plan can play a crucial role in managing fatigue and boosting energy levels for people who experience fatigue.

At Survivor Fitness, most of the cancer survivors who participate in our program are dealing with a level of fatigue they’ve never experienced before — often caused by various factors, including cancer itself, treatment side effects, and changes in lifestyle. 

In this article, we wanted to highlight a few best practices that our registered dietitians and nutritional specialists share when it comes to managing fatigue and increasing energy levels: 

Practice Mindful Eating

Mindful eating can also make a significant difference in managing fatigue. This approach to intuitive eating includes paying attention to your body’s hunger and fullness cues and eating slowly to enhance digestion. Mindful eating can help prevent overeating and promote better nutrient absorption.

If you want to learn more about mindful eating or how to incorporate it into your meals, here are some helpful resources to get started: 

 

Prioritize Healthy Meals and Snacks

One of the foundations of fatigue-fighting nutrition is to focus on whole, energy-boosting foods. This means choosing recipes that are nutrient-dense, such as fruits, vegetables, whole grains, and lean protein. These foods provide essential vitamins, minerals, and antioxidants that support overall health and vitality.

Here are a few of our favorite articles to help you start incorporating whole foods and healthy snacks into your weekly routine: 

 

Avoid Quick Fixes

While caffeine and sugary foods may provide a quick energy boost, they often lead to increased fatigue later on. Sometimes, these foods can cause even more significant dehydration. Limiting your caffeine intake and opting for healthier alternatives like natural sweeteners are simple but effective ways to improve fatigue. 

Here are some of our favorite simple switches that can help you avoid the processed sugars or refined carbohydrates in your diet: 

 

Stay Hydrated

Drinking fluids is essential for maintaining energy levels. Water is vital for various bodily functions, including circulation, digestion, and regulating body temperature. If you’re feeling sluggish, a simple first step is to drink plenty of water throughout the day. You may also consider incorporating hydrating foods like water-rich fruits and vegetables into your meals. Cucumbers and melons are great options!  

You can form dozens of different habits to ensure you drink enough water throughout the day. Here are a couple of inspirational resources to get you started: 

 

A program designed to combat cancer-related fatigue for survivors

Fatigue is a challenging obstacle that many cancer survivors face, but a well-considered nutrition plan can be a powerful tool for managing it. It’s important to remember that each person’s journey is unique, so consult with a healthcare professional or registered dietitian to tailor a nutrition plan specific to your needs and preferences. With dedication and informed choices, you can pave the way to a healthier, more energized life after cancer.

If you’re a cancer survivor looking for more nutritional guidance and support, Survivor Fitness can help with a personal fitness plan to help you regain control of your life. We’d love for you to learn more about our program or apply today. 

Participant Spotlight: Jennifer Brown

Jennifer Brown

The journey of a cancer survivor reflects remarkable inner strength. Many patients have navigated the physical and emotional challenges of fighting cancer — sometimes over the course of numerous years – only to find themselves facing uncertainties about the road ahead. As the demanding treatments end, a wave of feeling overwhelmed and fearful can wash over, emphasizing the deep complexity of life after treatment.

That’s how Survivor Fitness participant Jennifer Brown described her experience. 

In April 2018, Jennifer was diagnosed with stage 4 colon cancer. She started chemotherapy the following month, which dropped her weight to 98 pounds and forced her to learn new ways of caring for herself.  After initially receiving an NED diagnosis, Jennifer’s cancer returned at the beginning of 2021, and she began another round of treatment. This time, it took such a toll that Jennifer had to retire from work.

Thankfully, Jennifer became stable around October 2022. That’s when she started thinking about how to regain her strength and energy. 

“I knew my body was weaker than ever, and I wanted to be able to get out and live life. But I was scared I would do more harm than good, and quite frankly, I was embarrassed about my physical state. I could do nothing!” 

Jennifer found hope when she saw a story about Survivor Fitness on the news and reached out to apply for the program. 

From Surviving To Thriving

The following month, Jennifer started her program with Matt Kay at Performance Training in Knoxville, TN. After her first workout, Jennifer knew that this program was precisely what she needed to get back on her feet. She was grateful to connect with a personal trainer who understood her unique challenges and shared a kindred spirit that would encourage and challenge her when needed. 

With Matt’s guidance and support, Jennifer made tremendous strides throughout the 12-week program. 

“At first, the warm-up felt like a total workout. By the end of the sessions, I was working with weight and doing kettlebell squats with 35 to 40 pounds!”

Like many Survivor Fitness participants, Jennifer celebrates how much she achieved in such a short amount of time. Not only was she able to regain strength and energy, but confidence as well. She remembered the discouraging feeling she would get when people looked at her during cancer treatment. Today, she is able at things completely differently. She has been able to change her mindset from “I can’t” to “Maybe I can… let’s try.” 

“This program changed the view of myself from a cancer patient to a person living with cancer!” she celebrated. “I see myself as a person, not a diagnosis. Cancer can take a lot from you, but it can’t take your spirit.”

“Choose Hope and Get to Living” 

Today, Jennifer continues to make tremendous strides in her recovery journey. Through  Survivor Fitness, she’s learned the proper way to lift and exercise. 

“Survivor Fitness showed me everyone has their own starting point, and there is no shame in what that looks like. Just making an effort is a step toward success.” 

Jennifer continues to work out with kettlebells and dumbbells at home. She walks regularly and has even begun incorporating jogging into her routine. She is grateful that her increased movement and strength are helping her body recover faster and fight cancer cells.

Jennifer’s recovery has also opened the door to new opportunities she never thought would be possible again. 

“I was recently contacted about returning to a job I absolutely loved — working with adults with intellectual and developmental disabilities. Because of Survivor Fitness, I could return to working part-time!”

Jennifer carries her infectious positivity and ‘can-do spirit’ into everything she does. As she continues her recovery journey, she encourages every cancer survivor to find the determination to keep moving forward after treatment.

“Choose hope, choose resolve, choose positivity. Choose Survivor Fitness and get to living!”

Interested in Becoming a Survivor Fitness Participant?

If you or someone you know is a cancer survivor looking to regain health and wellness after cancer, we’re here for you! Connect with us today to learn more about our program and our in-person or virtual training options.

Board Member Spotlight: Callie Jubran

Callie Jubran, Survivor Fitness Board Member

Everyone who is involved with Survivor Fitness — our partners, donors, and board members — has a unique source of inspiration for supporting cancer survivors through our program. Some are moved by seeing participants discover a new way of living after treatment. For others, the connection is even more personal. 

Callie Jubran joined the Survivor Fitness board of directors in 2023. A native of Knoxville, Callie and her husband have supported the organization and participated in events for years. But after her father passed away from pancreatic cancer in 2018, Callie found a new source of inspiration for getting involved. 

“I knew Survivor Fitness was the type of organization my dad would have absolutely loved,” Callie said. “He was extremely conscious about his health and held nutrition and exercise as a high priority even through his battle with pancreatic cancer.” 

Callie felt that being part of the Survivor Fitness community was a meaningful way to honor her dad and give back to others diagnosed with cancer. After watching her dad navigate the physical, mental, and emotional challenges of cancer and treatment, Callie recognized how devastating a diagnosis can be. 

“I know firsthand how the fight can affect your body long term,” she said. “However, it is not just the physical effects; the emotional impact goes hand in hand. Learning how to live again can often be difficult.”

Callie firmly believes that the program’s holistic approach, addressing the physical, nutritional, and emotional aspects, is what sets Survivor Fitness apart and makes it so impactful. 

“Survivor Fitness helps participants rebuild physically, nutritionally, and emotionally,” Callie highlighted. “Hearing stories and seeing participants thrive because of the stepping stones Survivor Fitness helped lay down is exciting.”

As Survivor Fitness continues to grow and reach survivors far and wide, Callie is filled with anticipation for the positive changes it will bring to the lives of countless individuals across the country. 

“Survivor Fitness started small, and each year it has grown exponentially,” she shared. “Now it is reaching survivors near and far.”

While the potential impact energizes Callie to share our mission with as many people as possible, it’s her personal connection and source of inspiration that is most meaningful to her. She feels privileged to be part of an organization that honors her father’s legacy and is dedicated to supporting those who face the challenges of cancer head-on. 

“I am thankful to be able to be a part of a cause that I know my dad would be proud of,” she shared. “Unfortunately, each of us is touched by cancer in some way. Knowing that I am participating in an organization that is working hard to wrap its arms around the people who have to fight this ugly disease is very rewarding.”  

The Mental, Emotional, & Relational Benefits of Physical Activity After Cancer

kettlebells in pink, light blue, and lime green

Life after cancer can be a challenging phase for survivors. While the physical battle of treatment has subsided, the physical side effects, emotional toll, and mental impact can linger long after the last oncology appointment. One of the most meaningful results of our personalized training program is watching cancer survivors recover their physical, mental, and emotional well-being. 

After working alongside hundreds of Survivor Fitness participants through 15,000+ training sessions, we’ve seen the life-changing difference that committing to wellness can make for cancer survivors. In this blog post, we wanted to highlight the evidence for how engaging in physical activities can profoundly benefit cancer survivors, not only in terms of their physical health, but also mentally, emotionally, and relationally. 

Here are a few specific ways that physical activity supports the overall restoration and well-being of cancer survivors — along with a few real-world examples from Survivor Fitness participants: 

1. Physical Activity Nurtures Mental Strength & Well-Being

A cancer diagnosis and treatment can have a profound mental toll on a survivor. There are so many times throughout the battle with cancer when people can feel out of control, afraid, and isolated. Engaging in fitness activities provides a renewed sense of control, empowering survivors to reclaim their bodies and minds. Physical exercise also triggers the release of endorphins, the body’s natural mood-boosting chemicals, which can alleviate symptoms of depression and anxiety. 

We’ve seen countless examples where fitness helps survivors develop mental resilience, fostering a positive outlook and improving self-esteem. Here are just a few examples: 

  • Denise Jones — After battling breast cancer twice, Denise was physically and mentally exhausted. But after completing the program, she can say that she has won the mental battle with cancer. Fear and uncertainty can still arise, but she is better prepared to handle them and use her worries as motivation to encourage others.  
  • Maheen — “I feel so much stronger mentally and physically. I feel like I’ve been able to regain control back over my life.” — That’s how Maheen described her new reality after establishing a new workout routine with Survivor Fitness. 

2. Physical Activity Restores Emotional Capacity & Self Worth

After cancer treatment, some individuals can feel anxious, depressed, or disconnected from their bodies. For many Survivor Fitness participants, exercise can be an outlet for processing emotions, reducing stress, and promoting emotional equilibrium. 

It’s amazing to see how one-on-one training sessions allow survivors to focus on their bodies, thoughts, and feelings in the present moment. Daily movement can also provide a healthy way for processing what has happened and for understanding it better. Engaging in fitness over the course of the program also fosters a sense of accomplishment, boosting self-confidence, and enabling survivors to find joy and purpose in their daily lives. Here are a few testimonials from cancer survivors about the emotional benefits of fitness: 

  • Suzanne Gaulden — There were many days when Suzanne felt like she had to “hold things together” through treatment. Through Survivor Fitness, she found strength and motivation by showing up — just as she was, with whatever she had to offer that day. 
  • Shawyn King — Because of the way treatment impacted her body, Shawyn could barely walk up the eight steps that led to the training facility, leaving her discouraged and frustrated. Today, she is s able to run those stairs like “Rocky” and still benefits from the encouragement and support of her trainers.

3. Physical Activity Strengthens Relationships In New Ways

Cancer survivors often receive a lot of encouragement and support while undergoing treatment. After cancer treatment, survivors may experience a sense of isolation, as their social dynamics shift. At Survivor Fitness, our program creates a unique opportunity to connect with others through physical activity who share similar experiences, forming a supportive community. Sharing their journey with others who have faced similar challenges can provide a deep sense of validation and understanding, fostering meaningful relationships that aid in the healing process. 

Many times, we’ve seen how investing in physical activity and recovery creates opportunities for cancer survivors to give back and engage their other relationships in new ways. Here are a few of our favorite success stories that highlight the power of restored relationships:  

  • Shaundra Kee — As a young mother who enjoyed working out, Shaundra was devastated by the effect cancer treatment had on her body. Today, being able to ride bikes and play at the park with her daughter are two of her favorite activities. 
  • Natasha Leeth — After treatment, Natasha was committed to looking for new ways to move forward. Through the program, Natasha was able to regain strength that allowed her to carry her grandchild again, as well as care for her son after an injury. 

Survivor Fitness: A Holistic Recovery Program after Cancer

For cancer survivors, the path to recovery extends beyond the physical realm. At Survivor Fitness, we’ve seen how a holistic and personalized approach to physical training becomes a transformative tool, allowing survivors to regain control, rebuild emotional well-being, foster supportive relationships, and rediscover their physical strength. By embracing fitness, survivors can embark on a journey of healing that encompasses the mind, body, and soul.

If you’re a cancer survivor or know someone who might be interested in focusing on health and wellness after treatment, learn more about our approach or sign up for our 12-week program today. 

Participant Spotlight: Nancy Lopez

Nancy Lopez, Survivor Fitness Participant

A cancer diagnosis and treatment can be a roller coaster experience. There’s the initial shock, the uncertainty about what’s to come, the joy of positive news, the fear of further complications and issues, and the difficulty of embracing a new reality. For some cancer survivors, it feels like the roller coaster keeps descending a lot more than it goes up. Every experience requires bravery, courage, and commitment to keep moving forward. 

That’s the experience that Survivor Fitness participant Nancy Lopez had throughout her diagnosis and treatment. In November of 2021, Nancy had her annual mammogram with no concerns. The next month, she was diagnosed with DCIS. Instead of opting for a lumpectomy, Nancy decided to get a double mastectomy. That turned out to be an important decision because it revealed a more aggressive cancer hiding behind the DCIS that didn’t show up on any screenings. In April of 2022, Nancy was required to undergo surgery for a hysterectomy caused by the treatment medication. Finally, in June of 2022, she had reconstruction surgery. 

“Discovering and Embracing the New Me”

After the whirlwind battle with cancer, Nancy struggled with the same struggles many cancer survivors experienced. She experienced weight gain, fatigue, weakness, and other physical side effects. 

“The most difficult part of my journey was realizing that I am never going to be the same again,” Nancy said. “I had to embrace the change in myself both physically and mentally.”

That’s when Nancy’s oncologist connected her with Survivor Fitness. As soon as she was cleared to start working out again, Nancy was connected with a trainer and began her 12-week program. Being part of the program helped Nancy address the ​​specific side effects of her treatment and surgeries. Today, she feels equipped with the necessary tools to continue her fitness routine.

“Sometimes I don’t feel like myself with all of these changes, but Survivor Fitness is helping me find and embrace the new me,” Nancy said. “I know what I need to do to implement the changes I want to make for my overall health and well-being.” 

“Cancer Doesn’t Have to Dictate Your Whole Life”

Like many Survivor Fitness participants, Nancy realized the program’s impact on the mental and emotional aspects of her recovery as well. She shared how the encouragement she received from her trainer meant just as much as what she learned about strength training.

“My trainer was so supportive and encouraging,” she shared. “He made the workouts fun, and we laughed a lot. I believe laughter is good for the soul.” 

After completing the program, Nancy recognized the difference that committing to physical fitness and wellness made on her journey as a survivor. Today, she feels stronger and has less pain.

“The program has given me confidence,” Nancy said. “It has shown me that I can do anything I put my mind to and that cancer doesn’t have to dictate your whole life.”

Looking for Inspiration and Encouragement on Your Recovery Journey?

Like every other Survivor Fitness participant, Nancy is an incredible inspiration to our entire community at Survivor Fitness. If you or someone you know is a cancer survivor looking to regain health and wellness after cancer, we’re here for you! 

Connect with us today to learn more about how Survivor Fitness can support you on your journey to regain health and strength after cancer.

Partner Spotlight: Jill Merkel

Jill Merkel preparing fruits in a kitchen

After beating cancer, many survivors find themselves facing a new challenge: figuring out what to eat amidst their changing food preferences and a sea of confusing advice. This is one of the biggest reasons that we incorporate nutritional coaching into our program for cancer survivors. 

Helping cancer survivors cut through the confusion is one of the primary reasons Jill Merkel decided to become a Survivor Fitness partner. 

“There’s so much misinformation and confusion about what to eat or not eat with a cancer diagnosis that people are afraid to eat,” Jill explained. “Helping them to realize that there’s no perfect way of eating and helping them find what is right for them is my main goal.” 

Jill encourages participants to pay close attention to how they feel — what foods give them energy and what foods cause them to feel full and satisfied. Focusing on adding things in rather than trying to cut things out is also essential for the individuals she works with.

Since 2019, Jill has offered nutritional coaching to hundreds of Survivor Fitness participants. During that process, she helps survivors design a meal plan with foods that will nourish them. Helping them both navigate the physical and emotional effects of cancer is one of the things that inspires her work. 

Whether it’s helping participants realize that small changes can make a big impact or discovering an “aha” moment where their mindset changes from changing their body to fueling their health — Jill has celebrated hundreds of meaningful moments with participants. 

“There have been so many positive moments where participants have felt relieved that they could let go of the overwhelm and feeling they need to do nutrition perfectly.” Jill shared. “It is inspirational to see participants finally feel at peace around their body and feel so much better being well-fueled.”

Being able to play a role in helping people feel more empowered after a cancer diagnosis has been incredibly rewarding for Jill. Like other Survivor Fitness partners, she’s grateful for the opportunity to work with participants as they return to health and their lives. 

Meet Our Survivor Fitness Partners 

At Survivor Fitness, we’re grateful to partner with some of the most experienced nutrition specialists, dietitians, and personal trainers. Our growing network allows us to offer our program to cancer survivors no matter their age, location, or fitness level. You can check out more partner spotlights or learn more about becoming a partner.   

Jill is a Registered Dietitian and Certified Intuitive Eating Counselor who specializes in body image, chronic dieting, eating disorders, and sports nutrition. In addition to supporting Survivor Fitness participants, Jill has provided coaching for professional and collegiate athletes along with hundreds of women across the country. Learn more about her coaching and consulting practice here. 

Participant Spotlight: Lynette Valentine

Lynette Valentine

Every Survivor Fitness participant has different reasons for committing to focus on their health and wellness after treatment. Most are looking for ways to combat the side effects of treatment to improve their quality of life and long-term health. Many have other responsibilities in their life – whether it’s work-related or taking care of family members — that inspire them to join the program.  For Lynette Valentine, it was a combination of both. 

Lynette was diagnosed with Stage 2 Lobular Breast cancer in October 2021. As a naturally energetic and vibrant personality, Lynette wondered how the diagnosis and treatment would impact her lifestyle — including her role as the primary caregiver for her husband who was disabled in an accident. After four rounds of chemo, a bilateral mastectomy, and reconstruction surgery, Lynette’s stamina took a big hit during treatment. Losing her hair and having to recline and recover not only impacted her physically but there were days she wondered if life would ever be the same again. 

During one of her follow-up appointments, Lynette learned about Survivor Fitness from her breast navigator nurse and immediately reached out. 

I Feel Better than Before Cancer

“I wanted guidance on what exercises I could do after my type of surgery. I also wanted to get strong after a year of recovery.” 

After filling out the interest form, we were able to connect Lynette with the team at Chadwick’s Fitness in Franklin, TN. Abby Johnson, General Manager at Chadwick’s, reached out to coordinate the details and connected Lynette with personal trainer Carson Voce. After completing an initial mobility and stability assessment, the two began working out right away. 

“I was sore at first, but it felt so good to stretch my body and start to feel strong again. I feel better now than before I was diagnosed with cancer.” 

Lynette’s assessment showed that she had gained almost 40% more strength in her upper body. She’s also lost seven pounds since starting the program. Like many Survivor Fitness participants, Lynette decided to continue her personal training routine with Carson after the 12-week program. She even convinced her sister to join her for workouts, which has provided another means of emotional and physical support. 

A Grateful Heart Helps the Healing

Lynette’s vibrant personality and generous spirit have been such an inspiration to those she’s met on her recovery journey. While her battle with cancer was difficult, Lynette doesn’t let that stop her from celebrating the journey and sharing advice with others who are looking for support after cancer. 

“It may sound cliche, but a positive attitude goes a long way. Lean in on those who love you, and vent when you need to. Get it all out and then move forward. My tribe has supported me all along the way – including the doctors. Be thankful for them. A grateful heart helps the healing.”

Lynette has also become one of the biggest advocates for Survivor Fitness since joining the program. 

“Give it a try. There’s a community of survivors here that will support you even if it’s just a high five at the gym. It’s encouraging and healthy.”

Interested in Becoming a Survivor Fitness Participant?

If you or someone you know is a cancer survivor looking to regain health and wellness after cancer, we are here to walk alongside you throughout this journey. Connect with us today to learn more!

Trainers and Dietitians: Learn more about becoming a Survivor Fitness Partner. 

Light and Healthy Summer Recipes for Cancer Survivors

healthy foods

Summer is the perfect time to enjoy light and healthy recipes that both nourish and refresh the body. Additionally, the benefits are as bountiful as the recipe options. A nutritious diet plays a vital role in supporting overall health and well-being, especially for cancer survivors. Light and healthy meals can also help manage weight, which is crucial as excessive weight gain can increase the risk of cancer recurrence. During the summer heat, lighter meals can be easier to digest, preventing discomfort and promoting better hydration, which is vital for overall health and recovery. 

By embracing light and healthy eating habits, cancer survivors can nourish their bodies and embrace the joy of delicious, seasonal flavors while supporting their ongoing journey toward wellness. In the spirit of summer’s vibrant energy, we have curated a collection of recipes designed for cancer survivors to enjoy all season long. 

Light and Healthy Summer Recipes

These recipes are not only bursting with flavor, but they also prioritize ingredients known for their cancer-fighting properties, providing you with a nutritional plan that promotes healing, rejuvenation, and overall well-being. 

Crustless Garden Vegetable Quiche

Summer offers a bounty of fresh vegetables. Why not enjoy them all at once? This recipe from Savory Lotus serves as a great base but can be tweaked to include your favorite summertime veggies or herbs. 

Ingredients 

  • 2 tbsp ghee or avocado oil 
  • 2 small zucchinis, sliced thin into rounds 
  • 1/2 small onion, chopped 
  • 2 cloves garlic, minced 
  • 3 cups baby spinach 
  • 1 1/4 cup small tomatoes, sliced thin 
  • 1 Tbsp fresh basil, minced + extra for garnish 
  • 8 eggs 
  • 1/4 cup dairy-free milk 
  • 1/2 tsp salt 
  • Fresh ground pepper to taste

Directions 

  1. Preheat oven to 350°. Liberally grease a pie pan or quiche pan. 
  2. In a large skillet, melt one tablespoon of fat of choice over medium-high heat. Arrange zucchini rounds in a single layer in the bottom of the skillet and cook until starting to brown. Flip zucchini rounds and cook on the other side. Remove from heat. 
  3. Lower heat to medium, add the remaining tablespoon of fat, and cook onions until translucent and beginning to brown, about 3-4 minutes. Add garlic and cook for one minute. Add baby spinach and cook until just wilted. Remove from heat. 
  4. Spread the onion/spinach mixture evenly onto greased pan. Layer cooked zucchini rounds and tomato slices on top, reserving a handful of each for the top. Sprinkle on minced basil. 
  5. In a large bowl, whisk together eggs, dairy-free milk, salt, and pepper. Pour the mixture over the top of the vegetables in a quiche pan. Give a little shake to settle. Top with remaining zucchini and tomato slices. 
  6. Bake for 35-40 minutes, until the center is set. Cool slightly before slicing into wedges. Garnish with fresh basil.

Chicken Avocado Caprese Salad

Gather up fresh lettuce and herbs for this quick and easy salad. Whether you’re looking for a quick salad to make at lunch or a filling dinner option, this Cafe Delites recipe offers the perfect solution.

Ingredients 

Marinade/Dressing: 

  • 1/4 cup balsamic vinegar 
  • 2 tbsp olive oil 
  • 2 tsp brown sugar 
  • 1 tsp minced garlic 
  • 1 tsp dried basil 
  • 1 tsp salt 

Salad: 

  • 4 chicken thigh fillets, skin removed 
  • 5 cups romaine lettuce leaves, washed and dried 
  • 1 avocado, sliced 
  • 1 cup cherry tomatoes, sliced 
  • 1/2 cup mini mozzarella cheese 
  • 1/4 cup basil leaves, thinly sliced 
  • Salt and pepper, to taste

Directions:

  1. Whisk marinade ingredients together to combine. Place chicken in a shallow dish. Pour about 4 tbsp of the marinade mixture over the chicken and stir around to evenly coat. Reserve the rest of the marinade to use as dressing. 
  2. Heat about 1 tsp of oil in a large skillet over medium-high heat. Grill or sear chicken until golden, crispy, and cooked through. Once the chicken is cooked, set aside and allow to rest. 
  3. Slice chicken into strips and prepare the salad by mixing salad ingredients together. Top with basil strips and chicken strips. Drizzle with remaining dressing. Season with salt and pepper.

Two-Ingredient Fudge Bars

What better way to beat the heat than with a classic fudge bar? This Chocolate Covered Katie recipe offers health-conscious ingredients so the whole family can enjoy this treat… guilt-free. 

Ingredients 

  • 8 oz chocolate chips (or sugar-free chocolate chips) 
  • 1/2 cup peanut butter or allergy-friendly sub (sun butter, coconut butter, almond butter, etc.) 
  • Optional chopped walnuts, shredded coconut, chia seeds, etc.

Directions 

  1. Line an 8×8 pan with parchment or wax paper, and set aside. If nut butter is not stir-able, gently warm it until soft. Melt the chocolate chips (Google how to melt chocolate if unsure, as it’s easy to burn). Stir together all ingredients until smooth. 
  2. Pour into the pan and spread out evenly. Freeze for 10 minutes or until firm enough to slice. 
  3. The bars can stay out at room temperature if you’re serving them, especially if it’s not too warm outside or in your home. Store leftovers in the fridge or freezer.

Survivor Fitness: Support for Cancer Survivors

At Survivor Fitness, we understand the unique journey that cancer survivors face. We believe that nourishing your body with wholesome ingredients is an essential part of your wellness routine. Our nutrition partners have put together dozens of nutrition and fitness resources for cancer survivors, including a collection of our favorite recipes.  

Learn more about our program and how we will 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!

Highlights from Rock the Row 2023

Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023

One of the most motivational aspects of the Survivor Fitness community is the way our partners and advocates rally together to support participants in their recovery journey. For the past decade, we’ve been amazed by the various ways people have donated their time and money (and in some cases, sweat) to sponsor scholarships for participants.

Rock the Row has become one of our cornerstone events. Former participants, trainers, board members, and advocates for Survivor Fitness all come together in teams to compete in a relay-style rowing competition. Leading up to the event, participants raise funds to help their team reach their goal to support Survivor Fitness participants. 

Highlights from Rock the Row Knoxville

Last month, we hosted our inaugural Rock the Row Knoxville at Performance Training, Inc.  Participants showed up early to begin the 20,000 and 30,000-meter competition. Here are a few highlights from the 2023 Rock the Row in Knoxville:

  • We had 13 teams (nearly 130 people) attend this event. 
  • Collectively, the teams rowed more than 260,000 meters! 
  • Rock the Row Knoxville blew its fundraising goal out of the water, raising more than $34,000 during this year’s event. 

Our hosts, Performance Training Inc., took first place in this year’s competition, and it was a blast watching each of the teams give it their all. 

Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023
Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023
Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023
Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023
Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023
Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023
Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023

Highlights from Rock the Row Nashville 

The event in Knoxville was hard to top, but participants in Rock the Row Nashville definitely gave them a “row” for their money. Here are a few of the highlights from the 2023 Rock the Row in Nashville:

  • There were 7 teams (70 people) in attendance. 
  • Each team rowed a full marathon (a little over 42,000 meters). 
  • CrossFit Freeflow took first place at Nashville’s Rock the Row as well, completing in 2 hours and 17 minutes. 
  • The generosity from our Nashville community was terrific, with teams raising nearly $50,000 through the event. 

Here are a few favorite moments from our Nashville community rowing it out for Survivor Fitness participants: 

Rock the Row Fundraising Event participants pose for photo in Nashville
participants of Rock the Row Survivor Fitness Fundraising Event in Nashville
people watching happy woman rowing at Rock the Row Nashville
man using rowing machine at Rock the Row Nashville
people watching woman rowing at Survivor Fitness Fundraising Event
6 Rock the Row participants stand together for photo
3 women participants posing at Rock the Row Survivor Fitness Fundraising Event

Join us at Rock the Row in Chattanooga

Want to participate in our next Rock the Row event this year?  There’s still time to sign up for our next event in Chattanooga—where you and nine of your friends will go head-to-head to see who can row the fastest and raise the most, all to benefit cancer survivors in these communities! To learn more additional details or to register, please click here.

You can also stay updated on future Survivor Fitness events by signing up for our newsletter.