A Wholesome Holiday Season: 25 Positive Affirmations for Health and Wellness

A closeup on hands writing in a journal with a cup of coffee.

The holidays are a time for joy, celebration, and spending time with loved ones. However, they can also be a time of stress, anxiety, and overindulgence. As we approach the holiday season, it’s important to take care of our overall health and wellness, both physically and mentally.

One way to do this is to practice positive affirmations. Positive affirmations are simple, positive statements that we repeat to ourselves to boost our self-esteem, confidence, and motivation. They can help us overcome negative thoughts and beliefs and create a more positive mindset.

The Science Behind Positive Affirmations

Social psychologists have been doing research on the self-affirmation theory for more than 40 years. Many people rely on positive affirmations when they’re feeling down, and researchers have found that they can improve an individual’s life in a variety of ways. Here are a few of the benefits of positive affirmations that have been studied and found to have an effect: 

  • Self-affirmation promotes healthy behavior changes. (Source) 
  • Positive affirmation was effective in eliminating the deleterious effects of chronic stress on problem-solving performance. (Source) 
  • Affirmations can make us more likely to dismiss harmful health messages, responding instead with the intention to change for the better. (Source)  
  • Positive affirmations can deliver long-term benefits by creating a positive feedback loop between the self and an individual’s ability to adapt over time. (Source) 

A Holistic Approach to Positive Affirmations 

At Survivor Fitness, we’ve seen the transformative power of positive affirmations on overall health and well-being. Many of our participants have used them to thrive on their post-treatment journeys. But positive affirmations are also beneficial for family members and friends seeking to enhance their overall wellness.

We also recognize the importance of a holistic approach to wellness, as the physical, mental, and emotional aspects of our lives are inextricably linked. Research has shown that our emotions have a profound impact on our mental well-being, and these effects can even manifest physically. Incorporating positive affirmations into various aspects of our lives is one more step we can take to support ourselves during difficult times. 

Below, we’ve curated a selection of our favorite positive affirmations for health and well-being. You may choose to incorporate one from each category into creating your morning routine or choose a specific affirmation to focus on as you embark on the holiday season to nurture your body, mind, and spirit.

Positive Affirmations for Physical Health

  1. My physical health and well-being are a journey, not a destination.
  2. Movement is a celebration of what my body can achieve.
  3. I love and appreciate my body at every stage.
  4. My body deserves the best care and attention.
  5. I am strong, capable, and resilient.

Positive Affirmations for Daily Nutrition

  1. Every meal is an opportunity to fuel my wellness journey.
  2. I am conscious of what I eat and drink.
  3. Healthy eating is a gift I give myself daily.
  4. I make choices that honor and respect my body.
  5. I am deserving of the best nutrition.

Positive Affirmation for Mental Wellness

  1. I deserve breaks, relaxation, and rest.
  2. I prioritize my mental health because I am worth it.
  3. Challenges shape me, but they don’t define me.
  4. Today is a fresh start, a new chance to thrive.
  5. I am safe and loved. 

Positive Affirmations for Emotional Health 

  1. My emotional healing is important, and I allow myself time to process it.
  2. I am in control of my emotions.
  3. My heart is open to giving and receiving love.
  4. I have compassion for my fears. They are just one part of my complex self.
  5. I choose to see the beauty and strength in myself and others.

Positive Affirmations for Holistic Wellness 

  1. I am committed to my own growth and healing — physically, mentally, and emotionally.
  2. My self-worth is not dependent on external validation or approval.
  3. I focus on what I can control in my life and let go of the rest.
  4. I am confident in my ability to overcome challenges and emerge stronger and wiser.
  5. I am grateful for all the blessings in my life, big and small.

Live a Wholesome Life 

It’s important to remember that positive affirmations are not a magic bullet. But they can be a powerful tool for improving your overall health and well-being, especially during the holiday season.

That’s something Survivor Fitness participants know very well. If you’re looking for more motivational support and inspiring stories from cancer survivors, be sure to follow us on Facebook and Instagram. 

Survivor Fitness works with cancer survivors to help them regain their health and stay motivated on the journey 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: Malicia Wilson

Malicia Wilson standing on the 20 yard line of an indoor athletic facility holding a weight over her head.

For Malicia Wilson, her family’s history of cancer made her vigilant about checking for signs of this disease. She lost her younger sister to breast cancer when she was 50 years old. This inspired her to be diligent about going every six months for checkups and mammograms or breast MRIs. 

On Thanksgiving Day 2021, she noticed a lump during her routine self-exams. The following week, she had an ultrasound that detected cancer in three different places. After an initial lumpectomy, Malicia decided to have a total mastectomy, which went deeper into the chest wall to remove any potential cancer on the margins. A few months later, in June of 2022, she had reconstruction surgery. 

After being unable to do much physically for 6-8 months, Malicia experienced everything from changes to her body to her mood from not having hormones.  

“Needless to say, my chest muscles were so weak,” Malicia said. “I wanted to feel better and learn new ways of moving.”

Finding Hope for the Future

Malicia joined Survivor Fitness at the beginning of 2023—eager to work with a personal trainer who could help her identify routines to increase her strength. Her son, who works in the medical field, introduced his mother to the program after he learned about it through a friend who worked as a trainer.  

Malicia was paired with Micah McKee at Chadwick’s Fitness in Franklin, TN. Like most participants, Malicia recognized the value in learning how to start where you are and continuing to show up every single session. She improved so much that she was selected as Chadwick’s Client of the Month due to improving her strength scores. 

After 12 weeks, the program helped reverse some of the physical changes from treatment. But more than that, it gave her hope for the future. 

“Hope was the biggest blessing,” she said. “It made such a difference to know I could still work hard and have a body that would respond.”

Celebrating New Family Milestones

Today, Malicia feels much more comfortable with her body. She maintains an active lifestyle by working out regularly.

Malicia recognizes how much that impacts her overall self-esteem and ability to enjoy life’s most meaningful moments again, especially when celebrating with family. Earlier this year, Malicia welcomed her first grandchild—a beautiful baby girl—into the family. She also celebrated her son’s wedding in Portland, Maine, a few weeks ago. These milestone moments mean so much more to her now as a healthy and thriving cancer survivor.  

She credits Survivor Fitness for helping her regain strength, teaching her new ways to work out, and giving her the personal courage to do so.

“I am amazed at all the people who are out there to help—who give their time and talents, and I am eternally grateful,” she shared. “This program definitely contributed to where I am today as a Survivor!”

Celebrating Feroza Freeland: The 2023 Nashville Survivor Soirée Honoree

A room full of people sitting at tables participating in the survivor fitness soirée.

Last month, we had the opportunity to celebrate our fourth annual Survivor Soirée in Nashville, one of our marquee events for the year. It was a night to remember as we celebrated participants from Nashville and the surrounding area. We also enjoyed performances from Grammy Award-winning singer-songwriter Tim Nichols, ACC Award-nominated singer-songwriter Lance Miller, Nora Collins, and Joe Forte. 

In addition to celebrating the impact of our supporters and recognizing this year’s honoree, we also had the opportunity to share some exciting news about the future of Survivor Fitness.

Highlights from the 2023 Nashville Survivor Fitness Soirée

Thank you doesn’t even begin to describe how grateful we are for the generosity from the Nashville community. We are continually blown away by their love and support for Survivor Fitness. This year’s Nashville event raised almost $140,000 to help cancer survivors not only regain their strength but reclaim their lives! 

The support raised from this year’s soirée will make a life-changing impact for hundreds of cancer survivors. 

Special thanks to our sponsors for this year’s event: Pinnacle Financial Partners, Green Apple Strategy, Taylor Farms, Truist Investment Services, The Smith Group of Truist Investment Services, Vanderbilt-Ingram Cancer Center, GCA, Polsinelli Law Firm, Ernst & Young, and Nashville Breast Center.   

Celebrating This Year’s Honoree: Feroza Freeland

Recognizing a recent Survivor Fitness participant is one of the highlights of each Survivor Fitness Soirée we’ve hosted. This year, we had the opportunity to celebrate Feroza Freeland as this year’s honoree.

In 2020, at 25 years old, Feroza noticed a lump in her chest that was later identified as breast cancer. A couple of weeks later, while visiting a fertility specialist, cancer was also discovered in her uterus. After three rounds of surgery and chemo, Feroza fought through all of the physical, mental, and emotional challenges that arose through treatment. But like many cancer survivors, she recognized that wasn’t the journey’s end.

“Ringing the bell at the end of treatment felt very triumphant,” Feroza explained. “There was a sense that ‘you’re done, you’ve beaten it, it’s over, now you can move on with your life,’ but I wasn’t feeling that at all.” 

As Feroza was searching for ways to start her journey of healing and process, she discovered Survivor Fitness. She experienced a true transformation through personal training, encouragement, and community. 

Watch the video below to hear more about Feroza’s experience with Survivor Fitness:

Join the Survivor Fitness Community

We extend our sincerest love, gratitude, and appreciation to everyone who contributed to the tremendous success of the 2023 Nashville Survivor Soirée. We couldn’t have done it without you!

If you want to be part of supporting cancer survivors on their road to recovery, there are numerous ways you can get involved with the Survivor Fitness community. You can also check out more Survivor Fitness spotlights to hear from other other participants.

If you or someone you know is a cancer survivor looking to regain your health and wellness, connect with us today to learn more. 

Celebrating Shawyn King and Dani Lorson: The 2023 Knoxville Survivor Fitness Soirée Honorees

Celebrating Shawyn King and Dani Lorson The 2023 Knoxville Survivor Fitness Soirée Honorees

In 2018, when we hosted our first Survivor Fitness Soirée in Knoxville, we recognized how meaningful it was to celebrate participants and remind our supporters how they were making HOPE possible. 

Last month, we had the opportunity to host our fifth annual Survivor Soirée in Knoxville. The evening was a special time for us to join together and honor cancer survivors in our community. We celebrated the impact of our participant’s hard work, recognized our special Survivor Fitness honorees, and shared some exciting news about the future of our organization.

Highlights from the 2023 Knoxville Survivor Fitness Soirée 

The generosity of our Knoxville community is truly inspiring. This year’s event raised over $120,000 to support the needs of cancer survivors in Knoxville. Their generosity will help us to provide essential services and support to cancer survivors and their families. 

Special thanks to our sponsors for this year’s event: FirstBank, FirstBank Investment Partners, Axle Logistics, Peyton Cherry Fine Homes, Revitalyze MD, Pinnacle Financial Partners, Tennessee Orthopedic Clinics, CBi, Rachael Wedkind Hones, Citizens Bank and Knoxville Dermatology and Plastic Surgery.

Celebrating This Year’s Honorees: Shawyn King and Dani Lorson

A special part of the evening is recognizing individuals who have made an impact on this community. In 2023, we honor Shawyn King and Dani Lorson as our Survivor Fitness honorees. Dani is a professional dancer and leukemia survivor who had cancer for multiple years before joining our program. After going through 30 rounds of radiation treatment for breast cancer, Shawyn joined the Survivor Fitness community to regain her strength and see what life could look like after cancer. Both women are inspiring examples of strength and resilience in navigating life after cancer. 

Watch the video below to hear more about each of their journeys: 

We are grateful for Shawyn and Dani’s courage and inspiration. Both are inspiring examples of strength and resilience in navigating life after cancer. 

Our hearts are overflowing with gratitude to everyone who made the Knoxville Survivor  Soirée such a resounding success. Words cannot express how thankful we are.

Participant Spotlight: Kim Nielsen

Kim Nielsen on a boat overlooking the water

A cancer diagnosis can be a seismic shift in life—especially for people who revel in the joys of hiking, running races, and exercising. Suddenly, most of the physical activities that were once a part of their life come to a halt. Once treatment begins, the trails they once conquered with ease become daunting, and the finish lines they used to cross seem distant. Finding the courage and regaining the strength to endure the marathon of recovery is a testament to their resilience.

Survivor Fitness participant Kim Nielsen exemplifies what’s possible when you are determined to reclaim life after cancer treatment and redefine what it means to be active.

Kim is an avid runner and adventure seeker. However, after completing the 16-kilometer race from Paris to Versailles in 2019, she noticed slight differences in her body. Kim began to experience bloating, and weight gain, along with respiratory symptoms and trouble breathing. She decided to visit the doctor and was diagnosed with Stage 3c Ovarian Cancer.

That’s when her long journey with cancer began. She immediately started three rounds of IV chemo. Then, she underwent surgery to remove the cancer throughout her thoracic cavity and completed a hysterectomy before enduring three more rounds of IV chemo.

Once that treatment ended, Kim began two-and-a-half years of PARP inhibitor therapy, a type of chemo intended to ‘trick’ her DNA into not producing cancer cells.

A New Path to Regaining Strength

After the surgery, Kim recognized how much her body had changed. The treatment had impacted her hormones and the steroids she had to take affected her metabolism. Like most cancer patients, she had lost significant muscle mass and gained weight during treatment.  

“The strong body I once lived in became weak,” she said. “I wanted to feel alive and in control of my body again.”

Kim started running and hiking again during her treatment with the PARP inhibitor. But she also recognized a need to regain strength after so much medicine and lack of activity. That’s when Julie at the VICC Patient and Family Resource Center told her about Survivor Fitness. Kim immediately recognized this was the answer to finding the help she needed to reconnect with and strengthen her body.

“Three years of chemotherapy and treatment made me determined to regain my strength and confidence to do things I loved to do, like hike, camp, run, and travel,” she shared. “I needed to be strong and confident in my body to continue to live my life to the fullest.”

Connecting with Survivor Fitness

Over the next twelve weeks, she began working with Caroline and Michaela at Chadwick’s Fitness in Franklin, TN.  Their encouragement, support, and training were the perfect match for her recovery after cancer treatment. 

Finding a way to regain her strength was an incredibly healing process for Kim. It also opened the door for her to seek new opportunities and chase adventures she thought she had lost. 

“Being back in my body and knowing I can count on it again after the betrayal of cancer has been so empowering,” she said. “Survivor Fitness has given me back my confidence to hike my bucket list hikes and go after the things I had put aside in the past.” 

Kim continues to use her newfound strength to build up her running and keep completing her hiking and adventure goals. She recently hiked Angel’s Landing in Zion National Park. She also continues to work out with Chadwick’s Group Fitness Program with other Survivor Fitness participants and athletes.

“Survivor Fitness has been a great gift to me. I have regained, gained strength, lost inches, and feel like I fit into my body again,” Kim celebrated. “Without the program, I would not be able to do the things I have been able to do since I ended treatment.”

Support and Strength for Survivors

Survivor Fitness has worked alongside survivors of every age, fitness level, and diagnosis to help individuals achieve their fitness goals after cancer treatment. While each participant’s journey is unique, every cancer survivor’s story gives us the momentum to continue providing this service to those who need it most. To learn more about becoming a Survivor Fitness participant, connect with us today.

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.