5 Tips for Setting (and Sticking With) Your Wellness Goals

January is always a time characterized by “fresh starts” and “exciting possibilities” as we look forward to everything we might experience in the new year to come. Because of this, the new year is also a natural time to reflect on the past year and set new goals to accomplish. Many people set wellness goals at the beginning of the year. Unfortunately, we all know how difficult it can be to actually accomplish the goals that we set.

Through our work at Survivor Fitness, we’ve learned a few tips when it comes to sticking with wellness goals. Whether you’re a cancer survivor, a family member, or simply someone looking to embrace a healthier lifestyle in 2023, here are a few wellness goals to consider for the new year: 

1. Own Your Goals.

One roadblock to setting wellness goals is to let external voices play too great a role in choosing a goal to meet. It can be easy to read an article or hear someone on a podcast talk about goals and think, “That’s what I need to do, too.” Sometimes well-meaning friends and family can mention goals they think we should pursue. But goals that are the result of external pressure aren’t as effective as the goals that you set for yourself.

Think about the goals that you want to accomplish this year. Do you want to eat out at restaurants less frequently? Eat healthier? Increase your steps? Get more rest or sleep?

Whatever you decide, it’s essential to own your goals. They are your goals, and you are the only one who can set them.

2. Write Down What You Want to Accomplish… and Be Specific.

Writing down your goals could be the biggest factor in accomplishing them. 

Study after study shows you will remember things better when you write them down. Neuropsychologists have confirmed that people demonstrate better memory for the material they’ve generated themselves than for material they’ve merely read. This is especially true when it comes to goal setting. According to a recent study, people are 42 percent more likely to achieve their goals just by writing them down.

As you write out your goals, it’s important to be specific. Rather than saying, “I want to work out more,” consider how you create goals that allow you to measure progress. How often do you want to work out each week? What type of workouts do you want to incorporate? Is there a specific milestone you want to train for?

Here are a couple of examples from Survivor Fitness participants who set a specific goal to compete in a sprint triathlon and hike Mount LeConte.

3. Build New Habits Around Small Goals.

Everyone knows that once you’ve developed a habit, it can be hard to stop. This goes for the good and bad habits in our lives. In many ways, our habits shape our lives. 

Knowing this can be incredibly beneficial when it comes to setting and sticking with your wellness goals. If you typically have a hard time achieving your goals, focusing on your habits might be a more helpful approach. Think about your current habits and how they might be impacting your ability to achieve your wellness goals. What new habits could you incorporate into your routine? 

It’s important to recognize that it takes some time to make something a habit. Research suggests that, on average, it takes around 66 days to change a habit. Start small and level up slowly to make reaching your goals more likely.

4. Give Yourself Some Grace and Keep Going. 

Want to know a secret about your goals and habits? There will come a day (or two or three) when you might mess up. But don’t let that make you quit. Rather than feeling guilty or defeated that you didn’t stick with your goal, it’s important to reset and keep going.

Remember, any step forward takes you closer to your goal. 

5. Find Power & Encouragement in Community. 

While it’s important to find the internal motivation to own your goals, the reality is that sharing your plans might help your chances of success. If there’s one thing we’ve learned from our Survivor Fitness success stories, it’s that there is power within community. Whether it’s a connection between a participant and a trainer or the encouragement of other survivors, support from others has helped our participants reach their goals.  

Looking for Wellness Guidance After Cancer Treatment?

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. If you need more guidance on staying motivated and reaching your goals, we are here and happy to help. We walk alongside you during your recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

Partner Spotlight: Nourished Routes

Anyone connected to Survivor Fitness quickly realizes that much of the magic of the experience stems from two factors: the incredible passion of our participants and the power of our community. Since launching Survivor Fitness, we’ve had the benefit of working with board members and health partners (trainers and dietitians) who share a deep devotion to supporting cancer survivors on their recovery journey.  

Allison Tallman is one of those partners whose passion, care, and expertise have had a life-altering effect on Survivor Fitness participants. Allison is a Registered Dietitian Nutritionist (RDN) and the founder of Nourished Routes. After connecting with Executive Director Meg Grunke in 2019, Allison signed on to become a nutrition partner for Survivor Fitness. To date, she’s served more than 100 Survivor Fitness participants. 

Allison’s connection to Survivor Fitness began before she became a partner. As an RDN, Allison saw just how important nutrition is as she walked alongside patients during their battle with cancer—personally and professionally.

“My grandfather was diagnosed with leukemia, and my uncle had sinus cancer,” Allison explained. “In both situations, I saw how much the treatment impacted their life—physically, mentally, emotionally, and spiritually.” 

As a practitioner, Allison uses her knowledge and experience to help participants with nutritional changes. Before moving to Nashville, Allison was employed at a medical clinic in Chicago where she worked primarily with cancer patients going through chemo and radiation therapy. Her role provided her with direct insight into the connection between treatment, nutrition, and her patients’ overall well-being. 

These experiences sparked a passion that led her to partner with Survivor Fitness to help an entire community of cancer survivors. 

“There are so many challenges that a person experiences going through chemo or radiation,” Allison expressed. “Seeing so many of my family members experience those changes inspired me to use my professional training  to help people who are navigating the cancer journey and equip them with resources to regain health in all areas of life.”

As a Survivor Fitness nutrition partner, Allison provides the same level of commitment and personal care to participants that she would give to a family member. In every introductory session, Allison takes time to listen to the individual, learn about their journey with cancer, discuss the unique nutritional challenges they’ve experienced, and collaborate on the health goals they want to achieve. 

“Every cancer journey, and how it’s impacted a person’s diet, is different. I really want to understand what a person has been through so I can put myself in their shoes and help them move forward. Because each person’s cancer journey is so unique, it’s important to tailor their recovery plan, too.”

After learning more about them, Allison works with participants to design a personalized nutrition plan that can easily be incorporated into their current lifestyle. 

For example, one of the first things Allison does is make sure participants eat enough food and get enough protein in their diet. Adding in the right amount of protein can help counteract the muscle loss that can be a result of cancer treatment.  

After the initial meeting, Allison continued to provide guidance and accountability as participants continued through the program. Every participant receives a recipe book along with advice to maximize their nutrition plan after cancer. 

When it comes to nutritional best practices, Allison typically encourages participants to set one or two goals. She also recommends a Mediterranean-style diet that includes fruits, veggies, whole grains, lean protein, and healthy fats. 

“It’s better to make small changes one at a time rather than a lot of big changes all at once. This helps the changes you make actually stick. For example, rather than setting a goal to make a meal plan seven days a week, start with just one day. Hopefully, that one day spills over into two days and then more.” 

Allison’s personal approach and encouraging demeanor are two characteristics that participants appreciate most. These are attributes that she would ascribe to the entire Survivor Fitness community.

We’re grateful for the role Allison plays in the Survivor Fitness community to provide advice and support for participants during their life-changing experiences.  

Allison is a registered dietitian with a Bachelor of Science in Nutrition from Cornell University and a master’s degree in Clinical Nutrition from Rush University. Her seamless adaptability has allowed her to work with a range of clients—from patients in medical clinics to professional athletes.  Learn more about her work at Nourished Routes.

Participant Spotlight: David Fox

Life after a cancer diagnosis is full of highs and lows. The physical and emotional toll that treatment can have on the body can be incredibly draining. But there are also beautiful moments you’ll never forget — when the people you love show their care and support during a difficult journey. That’s exactly how Survivor Fitness participant David Fox described his experience during treatment and his commitment to regaining his physical, mental, and emotional strength after cancer. 

The Lows & Highs of Diagnosis and Treatment

David distinctly remembers the day his life changed forever. 

“On June 21, 2021, for the first time in my 64 years, I had to cancel a business trip due to illness.”  

He had been suffering from stomach pain for about a week. Initially, David thought he had a stomach bug, but he ended up in the emergency room that morning. A CT scan revealed a 38mm mass in his pancreas. The next day, he had a biopsy that confirmed it was stage 2A adenocarcinoma of the pancreas.  

After six months of chemotherapy, David received positive news from his oncologist. The tumor had shrunk by half and was no longer wrapped around his portal vein. Spots on his liver, once suspected to be the result of metastasis, were actually unrelated to his cancer. With this prognosis, David was eligible for a Whipple procedure — a very intense, complicated surgery to remove the rest of the tumor. Six months after his diagnosis, David had surgery on January 10th and once again started chemo and daily radiation for five weeks. 

Looking back on his journey, David recalls that navigating the “ups and downs” was one of the most challenging parts of treatment

“The most difficult part of this journey was going from being a relatively healthy person to an extremely sick person given five months to live at one point.”

Finding Strength and Hope for Recovery Through Community

Like most cancer survivors, David describes how the chemo, radiation, and surgery left him physically limited and emotionally drained.

“While I was grateful to be alive, the surgery, chemo, and radiation left me drained and extremely weak. The cancer treatment kept me alive but took a toll on my body and, in turn, on my spirit.”

That’s when a friend told him about Survivor Fitness. David contacted Survivor Fitness the next day and started his 12-week fitness program in July 2022. The encouragement and care from the Survivor Fitness community helped jumpstart his recovery journey. 

“I remember the very first call with Ashley. She was absolutely wonderful and extremely compassionate and helpful. The patience and understanding that my trainer, Major Tripp at Chadwick’s Fitness, gave was just what I needed.”  

Never one for the macho man environment, David found this setting for his fitness program to be an incredibly positive and supportive place. While it was physically demanding, he never felt pressured or judged. 

Finding Strength for Life after Cancer

For 12 weeks, David continued his Survivor Fitness training plan. He worked with Major twice a week, implementing a fitness program that helped David regain the strength and stability he had lost during treatment. He also met with a Survivor Fitness nutritionist to discuss nutrition questions and dietary changes to consider for his specific diagnosis. David noticed the results from the program almost immediately.

“I had to do something to regain energy and get my life back again. Survivor Fitness helped me do this. It not only helped me physically, but it also helped me emotionally to be able to take actions that positively impacted my life. 

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!

Participant Spotlight: Shawyn King

The battle with cancer is often a long and difficult journey. For most patients, the weeks and months are charted by micro-moments. These might be brief interactions or experiences that only last a couple of minutes, but they are moments the patient never forgets. That’s how Survivor Fitness participant Shawyn King described her story. Shawyn was diagnosed with breast cancer at the age of 47. Her initial diagnosis led to an incredibly challenging and physically taxing treatment plan that left her bedridden for nearly six months. But that’s not the end of her story. Shawyn is a cancer warrior who continues to fight and inspire others in their battle against cancer. 

“I’ll Never Forget the Day I Found Out I Have Cancer”

In November 2020, Shawyn noticed a lump in her chest. She originally thought she had pulled a muscle at the gym, but she decided to contact her primary care doctor who set up a diagnostic mammogram for her. During the mammogram, the doctors expressed concern and conducted an ultrasound.  Within minutes, they came in and told Shawyn that she needed a biopsy the following week. 

“During the biopsy, I remember asking, ‘What happens when this comes back and it’s not cancer?’” Shawyn recalled. “I remember the look on her face as she responded, ‘This is cancer. I do this every day and you need to find a breast surgeon and an oncologist.’ I left her and called my husband and said, ‘I think they just told me I have cancer.’”

Shawyn’s battle with cancer started that day. A few weeks later, Shawyn learned that her cancer was very aggressive and that she was going to need equally aggressive treatment. She started the dreaded “red devil” treatment plan that included both chemo and radiation. 

After 30 rounds of radiation, Shawyn was mostly bedridden for six months. The steroids weakened her significantly, wreaking havoc on her body. 

“That Day My Life Changed Again… for the Better.”

After her treatment ended in 2021, Shawyn was still struggling to walk and move. She wanted to find a way to regain her strength and see what life could look like after the biggest fight of her life. She expressed this desire to a nurse, who gave her information about Survivor Fitness.

“I was hesitant to call and inquire because treatment for cancer had financially been hard,” Shawyn described. “But I decided to check it out. I learned that Survivor Fitness had scholarships available, and I got a call back from Meg. That day my life changed once again, but this time for the better!”

Because of the way treatment impacted her body, Shawyn could barely walk up the eight steps to the training facility. “I was blessed with Carissa Mahoney as my trainer. The first day she asked me what my challenge was, and I replied, ‘Those eight steps to get into the building.’“ Shawyn described. “She put her clipboard down and said, ‘Then that is where we will start today.’” 

She will never forget what it was like to go back outside, walk down the steps slowly, and learn as Carissa showed her ways to help engage her muscles and build her strength back. With the encouragement and support of her trainers, Shawyn began a customized workout plan that allowed her to exercise daily. She pushed herself to become a little stronger each day. 

“It Took Cancer to Show Me My Potential” 

Today, Shawyn is able to run those stairs like “Rocky.” She still benefits from the encouragement and support of her trainers.

“The trainers and Survivor Fitness become your biggest cheerleaders,” she expressed. “They ultimately became my family!”

Today, Shawyn is preparing for another battle—but it’s not cancer or trying to make it up the stairs into the training facility. She is training for a sprint triathlon to commemorate the two-year mark since her diagnosis. The race is taking place less than a year after she tried to make it up the steps into the training facility.

“My first day of Survivor Fitness I could barely walk up 8 steps,” Shawyn recalled. “Through the encouragement and support my trainer and Survivor Fitness provided, I am about to do a sprint triathlon. This by far has been the best experience with fitness and health in my life, and it took cancer to show me my potential.”

Looking for Inspiration and Encouragement on Your Recovery Journey?

Shawyn 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 the specific ways Survivor Fitness can support you on your journey to regain health and strength after cancer.

8 Quick, Healthy Meals for When You Don’t Feel Like Cooking

person cutting vegetables preparing healthy meals

Even before a cancer diagnosis, there may have been days when you didn’t feel like cooking. Most of the time, fatigue and emotional exhaustion can make it difficult to prepare a meal. You might even experience changes in taste or smell that affect your desire to cook. And yet, you recognize that healthy eating is an important factor in supporting your recovery.  

At Survivor Fitness, we recognize all of the physical, emotional, and mental challenges that cancer survivors face each day. We want to make it as easy as possible for you to regain your strength and wellness. In this blog, we’ve highlighted a few quick and healthy meals you can turn to on those days you don’t want to cook. We’ve included a variety of options depending on what you’re in the mood for. 

1. 4-Ingredient Chicken and Rice Casserole

Whether you are running low on ingredients or looking for an easy recipe to add to your meal prep routine, this chicken rice casserole makes for a crowd-pleasing dinner that comes together in five minutes of prep time.

2. Vegetarian Stuffed Sweet Potatoes

This vegetarian-friendly option combines a sweet potato with avocado and black beans to transform it into a complete and nutritious meal! All in under 15 minutes of prep which is a win for any weeknight! 

3. Rotisserie Chicken Tacos

Breaking down a rotisserie chicken is a great way to save time and money throughout the week. Adding a few spices can help you create delicious tacos in under ten minutes. All you have to do is add whatever toppings you have on hand: cheese, lettuce, avocado, or salsa.   

4. Rosemary Salmon and Veggies

Fish can be an important part of any healthy diet. The good news is that you don’t need tons of time or fancy ingredients to cook a delicious meal. After adding a simple marinade to your salmon, all you need to do is throw it in the oven with some of your favorite vegetables.

5. Mini Zucchini Pizzas

Have days where you want to ditch the meal you had prepared and order a pizza instead?  This simple snack recipe is a fantastic alternative to satisfy your pizza cravings in a more healthy way.

6. Greek Salad with Edamame

Edamame is rich in fiber and protein, which makes it a great addition to salads if you don’t have time to cook meat. Adding it to a traditional Greek salad provides a quick and easy meal filled with heart-healthy ingredients. 

7. Lemony Greek Chicken Soup

Finding a fast and simple recipe can be difficult when you’re in the mood for soup. This recipe only takes 20 minutes to come together and is the definition of comfort food. 

8. Magic Green Sauce

Looking for something on the lighter side? This recipe can help you whip up a delicious dip with ingredients you likely have in your kitchen. All you have to do is add raw veggies or crackers to dip and you’re ready to go. You can also use this sauce as a quick marinade for chicken or dressing for salad.  

Additional Resources for Eating Healthy

If you’re looking for more healthy recipes to incorporate into your diet, here are a few additional resources to check out:

If you’re a cancer survivor who wants to incorporate healthy eating into your recovery routine, Survivor Fitness can connect you with a certified nutritionist to help you regain your health and wellness. Reach out to our team to learn more about how to become a Survivor Fitness participant.

7 Tips For Weekly Meal Prepping After Cancer

food-in-meal-prep-containers

Eating healthy is vital for anyone who wants to regain and maintain strength and stamina, but figuring out a new nutrition plan can be challenging. Cancer treatment often creates a “new normal” for patients as they experience greater fatigue, weakness, and fluctuations in their weight. In most cases, the nutrition plan for patients after treatment looks different from the one they were encouraged to keep during treatment. Developing a habit of planning ahead with a weekly meal prep routine has been one of the most helpful and effective strategies for Survivor Fitness participants. Meal prep is an easy way to embrace mindful eating habits. It can also help you find healthy solutions to eat when you’re exhausted or not feeling up to cooking.  

1. Start small and keep your meals simple.

Developing a routine of weekly meal planning can seem overwhelming, especially if you’ve never done it before. It’s important to give yourself grace and take small achievable steps in the same way you do with other areas of life.

You can begin by planning out just a few meals or snacks for the week ahead. It’s also helpful to start with simple meals that are easy to prepare and cook. This can help you find a rhythm that works for you.

2. Include a good balance of protein, vegetables, carbohydrates, and healthy fats. 

One of the most beneficial aspects of meal prep is that it allows you to see what you’re eating and maintain a healthy and balanced diet throughout the week. As you look at your plan, make sure you have a healthy balance of proteins, vegetables, carbohydrates, and healthy fats. 

As a cancer survivor, it’s essential to choose the right nutrition plan based on your unique circumstances. That’s why we believe in helping our Survivor Fitness participants connect with a nutrition specialist if they need support. If you can’t connect with a nutrition specialist, there are many resources online for post-treatment meal plans. 

3. Incorporate healthy snacks into your plan. 

Snacks are an area that’s easy to overlook when planning and preparing meals for the week. But finding simple, easy, and healthy recipes allows you to snack on foods that will fuel your recovery.

Here are a few of our favorite healthy snack recipes to incorporate into your weekly meal prep. 

4. Keep your pantry stocked with healthy staples. 

Even the best meal preppers run into days where they forget an ingredient. A quick meal made from the items in your pantry is perfectly fine, especially on the days you don’t feel up to making anything else. It’s beneficial to stock your kitchen with nutritious foods so that you can still find healthy options if you want to add an item to a meal or cook something entirely different that day. 

5. Experiment with how and when you prepare meals in advance. 

Cooking or preparing meals in advance is often a key component of successful meal prep. However, forcing yourself into a rigid structure can leave you discouraged. 

Each person’s approach to meal prep is unique. It’s important to find what works for you based on your dietary needs, family circumstances, physical capabilities, and season of life. Finding a sustainable weekly meal prep routine that makes your life easier is the goal. It doesn’t matter how you get there. 

6. Find creative ways to get the family on board. 

Meal prep can be difficult when you’re responsible for feeding other people, especially families with children. Enlisting your family in the planning process is one way to avoid these challenges. You can get their input on the menu for the week or even invite them to help you prepare meals. Having a theme for certain days of the week is another way to discover new recipes and generate excitement throughout the week. 

7. Don’t be afraid to ask for help.   

It’s important for anyone (especially cancer survivors) to listen to what their body needs and ask for help when they need it. This might look like asking family and friends to help you prep meals during the weekend. Instead of going past your limits on high-energy days, remember that it’s ok to take breaks. Asking for help is an important part of developing a sustainable meal prep plan for you and your family.

Planning and preparing your meals can be a great habit to help you maintain a healthy diet and eliminate the frustrations of figuring out what you’re going to eat every day. But it’s important to remember that progress is the goal, not perfection. If you’re a cancer survivor looking for more nutritional guidance and support, Survivor Fitness is ready to help! Visit our website or contact our team to learn more about how to become a Survivor Fitness participant today.

Participant Spotlight: Deborah Hill

The day you’re diagnosed is a day most cancer survivors never forget. In some ways, it’s as if time stops for just a second before speeding up very quickly as treatment begins. That is exactly how Survivor Fitness participant Deborah Hill described the experience for her and her family.

Finding Out About Her Diagnosis

“February 14th, 2020 is a day I’ll never forget,” Deborah explained. “I was told that I had breast cancer. The word cancer was all I heard. I walked to my car and sat there thinking, ‘What just happened?’” 

That moment was the beginning of a nine-month battle for Deborah and her family. Deborah had been married for 40 years and had three children, two grandchildren, and another one on the way at the time of her diagnosis. Her family proved to be her biggest source of inspiration during her treatment and recovery.

“I had so much to live for, so I was giving it my all!” 

Deborah’s treatment plan included an intense combination of approaches. She began four months of chemotherapy after her diagnosis and then had surgery a month later. A few months after her surgery, Deborah began radiation. Like most cancer patients, Deborah faced a lot of new physical challenges during treatment—fatigue, muscle loss, joint pain—along with the fear and uncertainty that each day holds.  

“I was exhausted, but I never gave up,” she said. “I kept my faith and had family and friends that fought this with me. They were my biggest cheerleaders to push through.”

After nine months of fighting the pain, fatigue, and emotional rollercoaster, Deborah finally finished her treatment plan.

Encouragement and Support at the Right Time

After radiation, Deborah was put on a hormone blocker to reduce the risk of recurrence. She wanted to start exercising and doing activities that would help her return to her normal routine. This proved to be more challenging than she thought.

“I thought things would just go back to normal after a few weeks. I was so wrong on that,” Deborah recalls. “After a year of trying to fight, being so fatigued and just mentally exhausted, I realized I needed help getting back on my feet.” 

That’s when Deborah started with Survivor Fitness. While she was initially hesitant, she realized that working with someone would be more beneficial than trying to do it herself.

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

Through the program, she quickly experienced how a personal recovery plan could help her regain her strength physically, mentally, and emotionally. 

She worked alongside her Survivor Fitness trainers Sam, Spencer, and Matt to find encouragement, even on days when she didn’t feel great. Their support made a tremendous difference. They listened to her needs each week and continued to push her to do her best. Through their encouragement, Deborah realized that she could and will get better every week.

“The trainers have helped me with getting my confidence back,” Deborah said. “They are also great listeners. If I have a really emotional day, they take the time to listen as we work out.”

Healing on Every Level

Deborah’s commitment to her recovery has made a tremendous difference in her experience of life after cancer. She believes that Survivor Fitness has been a place of healing for her—physically, emotionally, and mentally. She credits the program and her trainers for helping her get to where she is today on her health and fitness journey. 

“Survivor Fitness has been life-changing during my recovery. It has been a great healing place for me.”

We are extremely grateful to Deborah for her participation at Survivor Fitness. To learn more about becoming a Survivor Fitness participant, connect with us today.

Board Member Spotlight: Marriah Mabe

Since she was a young college student, Survivor Fitness board member Marriah Mabe felt a calling to work with cancer patients. This special calling has led to a career defined by her compassion and sense of duty to serve others.

After moving from Maryville to Memphis, Marriah graduated from the social work program at the University of Tennessee while her husband attended medical school. After completing her studies, she was hired as a social worker in the survivorship program at St. Jude Children’s Research Hospital.

“I couldn’t pass up the opportunity to work at St. Jude,” said Marriah. “That’s where I fell in love with supporting patients and families through the journey of diagnosis and treatment—really even the survivorship piece is where my heart is.”

Today, Marriah works with cancer patients and their families at one of only a few dozen proton beam therapy clinics in the United States. 

Most people are familiar with radiology as an integral part of cancer care. After all, nearly one out of every two cancer patients will undergo some form of radiation therapy. Among those patients, only a small sub-group qualifies for proton beam therapy—a procedure in which protons are separated from hydrogen atoms, sped up in a particle accelerator, and used to destroy tumor cells while minimizing radiation exposure to surrounding healthy tissue.

What may sound like science fiction to some has been a life-saving treatment for others since 1954. But due to its high cost—a single proton beam therapy machine can cost upwards of $200 million—proton therapy clinics are a rare commodity.

That’s why patients travel from far and wide to receive treatment in Knoxville. Away from home and facing a life-threatening diagnosis, patients can rely on Marriah and her colleagues for the support they need.

“We have a lot of patients from three hours away or even further,” said Marriah. “Transportation, housing, and other basic needs is where I come in to help patients overcome the barriers to getting here and getting treated.”

Aside from the logistics of traveling for treatment, Marriah provides encouragement and emotional support during a difficult medical journey.

“I’m here to be a resource for them, even if it’s just somebody to talk to while they’re with us in Knoxville,” Marriah explained.

It was a proton therapy patient who introduced Marriah Mabe to Survivor Fitness, which operates in Knoxville, Nashville, and Chattanooga. Today, she proudly serves on its board of directors to help cancer patients bridge the gap between remission and recovery.

“While a diagnosis is shocking and overwhelming, options to move forward are put in front of you,” said Marriah. “After treatment, patients go from running 100 miles per hour to feeling like they’re doing nothing—a sense of losing control that catches people off guard.”

“They think life will get back to normal, but normally can look very different for different people,” she continued. “Many patients struggle because they want to find a way to contribute to their health moving forward, but they’re not sure how to get started.”

That’s where Survivor Fitness comes in by connecting patients with qualified professionals for customized, one-on-one fitness training and nutritional guidance.

By reclaiming their physical health, survivors build confidence and feel empowered to reclaim the lives they led before being diagnosed and treated.

“It’s a great thing to help patients regain that sense of control,” said Marriah. “Besides the benefits of exercise, one of the best benefits of Survivor Fitness is how it connects survivors with one another. Even if it’s just one person, discovering that you’re not the only one going through the challenges of survivorship can be a huge piece in knowing things will be okay.”

Marriah Mabe, LCSW, is an oncology social worker at Provision CARES Proton Therapy in Knoxville, Tennessee where she oversees the clinic’s Art Therapy Program, serves as chair of the Provision CARES Ethics Committee, and leads the Pediatric Program Committee.

Celebrating Brooke Hartman: The 2022 Knoxville Survivor Soirée Honoree

For the past four years, the Survivor Fitness Foundation has hosted The Survivor Soirée to honor participants and raise money to support cancer survivors who are unable to afford the help they need to regain their health and quality of life. Inevitably, one of the most memorable and moving moments is when we get to recognize our annual Survivor Fitness Honorees. This year, we had the opportunity to celebrate Brooke Hartman as one of our Knoxville-area honorees.

Here is a powerful glimpse into Brooke’s battle with cancer and her journey toward health.

“I Had No Idea How Our World Would Be Turned Upside Down…”

Brooke was diagnosed in April 2020 with a form of breast cancer known as invasive ductile carcinoma. Reflecting on her experience, Brooke will never forget the day the surgeon also informed her that the diagnosis was triple negative. Not only is it one of the worst types of tumors, but it also is a more aggressive form of cancer that does not have a targeted treatment plan.  

But navigating treatment was only part of the challenge that made cancer difficult. Brooke is also a wife and mother.

“I realized the lump I discovered was not a good thing, but I had no idea how our world was going to be turned upside down,” Brooke explained. “There isn’t a specific way to target the triple negative form of cancer, so you kind of have to throw the kitchen sink at it.”

Brooke immediately began an aggressive treatment plan that included IV chemotherapy infusions, a double mastectomy, 30 radiation treatments, 12 months of immunotherapy, and six months of chemotherapy medication. 

Cancer, along with the treatment, took a tremendous toll on her body. Six months into treatment, Brooke began trying simple exercises to get back to normal. That’s when a sobering reality set in.  

“I remember trying to do a push-up, and I realized I couldn’t do it,” Brooke said. “It was like everything came crashing down at that moment, and I realized what cancer treatment had done. I can’t explain the hope I got when I learned that I could be part of a program that could help me rebuild.” 

“Treatment is Over… But Cancer is Not.” 

After her long, difficult treatment regimen was completed, Brooke began adjusting to life after treatment, which can be an extremely difficult experience for cancer survivors.

“There’s a reality that when treatment is over… cancer is not,” Brooke said. “Treatment is complete, but it’s sort of like hearing, ‘Congratulations! That part is over. Here’s what you have left.’” 

In July of 2021, Brooke joined Survivor Fitness and began working with Survivor Fitness trainer Carissa Mahoney. Together, they developed an intentional training plan based on the treatment Brooke received and the health goals she wanted to achieve. 

Four months later, Brooke achieved something she never thought possible after treatment: hiking to the top of Mount LeConte. While the hike was difficult, Brooke was able to ground herself in the reality of where she was and how far she’d come. 

“At one point on the hike…I just stood there and cried,“ Brooke said. “I never knew if I was ever going to be able to do something like this. I got to summit LeConte, and I will always be grateful for that, but I got so much more.” 

Brooke attributes her ability to achieve something like hiking Mt. LeConte to the physical, mental, and emotional she receives through Survivor Fitness. The training and encouragement have made a tremendous impact on her ability to engage with life in ways she couldn’t envision after treatment.

“I cannot imagine post-treatment without Survivor Fitness,” Brooke stated. “I believe that folks need to know that cancer isn’t the end of the story. The story continues. We get to live that out.”

Join the Survivor Fitness Community

Brooke’s passion for life and her family inspire us all in the Survivor Fitness community. It’s such an honor to walk with her during this phase of her journey. If Brooke’s story resonates with you, you can also check out the experience of other Survivor Fitness participants here on our blog.

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, connect with us today to learn more about becoming a Survivor Fitness Participant. You can also donate to the Survivor Fitness Foundation to provide scholarships to those in need of support.

Celebrating Maheen: The 2022 Nashville Survivor Soirée Honoree

Last month, we hosted our third annual Survivor Soirée in Nashville, TN. This was a special opportunity to recognize people who are making an impact in the Survivor Fitness community and also raise support for cancer survivors to continue their journey of healing through our mission. One of our favorite highlights from the event is getting to honor a Survivor Fitness participant who embodies the values of our community.  

This year’s honoree was Maheen. Here’s a brief look at her story and why we were honored to recognize her at this year’s event. 

An Unexpected, Life-Altering Diagnosis

Maheen is a driven and compassionate woman who was just about to start her career in medicine when she received news that would change her life. After finishing her post-doctoral residency training program, Maheen was ready to start her career when she recognized a lump along her chest wall one morning. She immediately knew something was wrong. 

“I remember sitting on my bedroom floor and crying as we received the phone call,” Maheen said. “It was like everything went black at that moment, and I didn’t understand what I was being told.”

Maheen was diagnosed with triple-negative breast cancer, one of the rarest and most aggressive forms of breast cancer. This required a comprehensive and difficult approach to treatment. 

“I was very scared and nervous. Some studies show that only 35-40% of people with this diagnosis get a good response from treatment. I didn’t know what was going to happen or where I would go,” she explained. 

Maheen’s cancer journey included numerous ups, downs, and unexpected turns. A few weeks after her double mastectomy, Maheen learned that she had a pulmonary embolism. A couple of months after starting treatment for that, doctors found a large mass in her heart  This led to unexpected open-heart surgery. 

“I just remember there being a lot of hopeless days and nights, not knowing what was next,” she recalled.   

“Regaining Control and Feeling Like Myself Again”

After completing treatment, Maheen immediately noticed a change in her body. Because of chemotherapy, corticosteroids, and multiple surgeries, Maheen lost a significant amount of physical strength.

“I wasn’t able to work or even do simple day-to-day tasks that were easy before my diagnosis. I didn’t feel like myself after treatment,” she said.  

That’s when she learned about Survivor Fitness from Julie Bulger, who works at the Patient and Family Care Center at Vanderbilt’s Ingram Cancer Center.

“Cancer had taken a lot away from me, and I recognized that Survivor Fitness was one way I could do something for myself. I finally had a way to take back control where I could,” she said.

Maheen was connected with her Survivor Fitness trainer J.J. Fish, and the two began working together on a personalized plan that would help Maheen regain her strength and vitality. While losing the weight she gained during treatment was an area of focus, Maheen recognized that it was ultimately a byproduct of getting strong and healthy.

“I’m just extremely thankful to be able to work with a trainer like J.J.,” she said. “I’ve been able to lose over 45 pounds. But more than that — I’ve regained my confidence, improved my sleep, and I feel like myself again, mentally and physically.”

Maheen’s commitment to recovering her vitality and strength is inspiring to our community at Survivor Fitness. At one point in her recovery, Maheen had to stop training to recover after another surgery. She maintained a commitment to getting back to training as quickly as she could. 

“Survivor Fitness has given me so many things I never imagined I’d be able to regain,” she said. ”I feel so much stronger mentally and physically. I feel like I’ve been able to regain control over my life.” 

Join the Survivor Fitness Community

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, connect with us today to learn more.