Thriving Through the Holidays: A Guide to Health, Fitness, and Nutrition 

tea and a pink sweet treat on a book that is on a bed of flowers

The holiday season is a time for joy, celebration, and connection with loved ones. However, it can also be a time of stress, overindulgence, and a disruption to our usual routines. Amidst the festivities and gatherings, it’s easy to let our health and wellness take a backseat.

The Challenge of Prioritizing Your Health During the Holidays

The holiday season presents unique challenges to maintaining healthy habits. The lack of routine and structure can lead to less mindful eating and fewer opportunities for exercise. The abundance of tempting food and drinks can make it challenging to resist overindulgence. And the stress of the season can further disrupt our sleep patterns and overall well-being.

Despite these challenges, it’s important to prioritize our health and wellness during the holiday season. At Survivor Fitness, we like to encourage our participants and their families to find one or two simple practices they can implement. By making small, consistent efforts, we can feel our best throughout the season and emerge energized and refreshed.

4 Strategies for Staying Healthy During the Holidays

Here are a few ideas you can use to prioritize your health, fitness, and nutrition during the holiday season. 

1. Find simple and creative ways to incorporate movement into your day.

Even if you can’t commit to your usual workout routine, finding small ways to incorporate movement into your day can be helpful. Get creative with your definition of the word “movement.” It can include everything from taking a brisk walk after a meal to dancing to some holiday tunes during a commercial break in a football game. What you choose to do doesn’t matter as much as consistently incorporating physical exercise into your daily routine. 

We like to encourage participants to make it a family affair. The holidays are a great time to go for a walk or bike ride together as a family or try a new workout routine with your spouse. 

2. Practice mindful eating.

Overeating or indulging in unhealthy foods is one of the biggest challenges of the holiday season. That’s why mindful eating can be such a helpful practice. 

When attending holiday gatherings, take your time with your meals and savor your food and drinks. Pay attention to the taste, texture, and aroma of each bite. It can also be helpful to avoid distractions and simply use the meal as an opportunity to enjoy the company of your loved ones. This mindful approach can help you avoid overindulgence and fully appreciate the food.

3. Make a plan to eat healthy as much as you possibly can.

A little planning can go a long way, especially when maintaining a healthy diet during the holidays. It can be difficult to incorporate nutrient-rich foods into your meal plan, especially during times of the year when you’re out of your normal routine. 

While you may not be able to influence what’s being served at the family gathering or work Christmas party, there are still ways you can be aware of your nutrition. For example, the holidays are a great time to start incorporating healthy snacks into your daily routine. Nuts are in season during the fall and winter, making them a great choice for healthy fats that boost memory and brainpower. Bring a healthy dish to share if you know you’ll be attending a potluck or other holiday event, and look for recipes packed with fruits, vegetables, and whole grains. Winter is the perfect time for nutritious options like winter squash, kale, cauliflower, beets, carrots, and fennel. When braised, steamed, or roasted, these seasonal veggies are warm, comforting, and delicious.

 4. Focus on the positives.

The holiday season is a time for gratitude and reflection. Don’t let the busyness of the season keep you from taking some time to appreciate the good things in your life, both big and small. You could keep a gratitude journal and take time each day to write down a few things you’re grateful for. The holidays are a great time to use positive affirmations for your health and wellness. One of the simplest ways to maintain your health (and sanity) during the holidays is to do one thing you enjoy daily, such as reading, listening to music, or spending time in nature. 

A positive mindset can help you stay focused and motivated to stick with your healthy routines during the busy holiday season.

Here’s to a Thriving Holiday Season

The holiday season can be a wonderful time of year, but it’s important to remember that our health and wellness should always be a priority. So, take a deep breath, relax, and enjoy the holidays!

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!

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!

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. 

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. 

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.

8 Fun Outdoor Exercise Ideas for Cancer Survivors and Friends

For cancer survivors, engaging in physical activity after treatment can be a desirable but 

daunting idea. Healthcare professionals agree that outdoor exercise can help to build strength, endurance, and overall physical fitness, which can, in turn, help improve quality of life. Exercise can also enhance your mental well-being and has even been proven to reduce the risk of cancer recurrence. However, finding ways to move your body without discomfort or developing a workout routine that will help you stay motivated on your health journey can be overwhelming.

That’s why, we want to share some of our favorite, fun outdoor exercise ideas that cancer survivors can try with family or friends in this blog:

1. Walk Around Your Neighborhood

Walking is a low-impact exercise that is ideal for cancer survivors. It is a great way to get outside and enjoy nature while also improving cardiovascular health and reducing stress.

Before her diagnosis, Survivor Fitness participant Roberta Justice’s favorite activity was going on walks with her son. One of her primary training goals was to regain the strength and stamina to continue their 5-mile walks together. 

2. Hike a Nearby Trail or Park

If you’re looking for an “elevated” approach to walking, hiking can be a more challenging alternative that involves traversing different types of terrain. It can be an excellent way to build endurance and strength while enjoying scenic views. There are a variety of online tools and apps, such as AllTrails, that can help you find a trail that is enjoyable and manageable based on your current physical capacity. 

Survivor Fitness alumni Brooke Harman made it her mission to hike Mount LeConte after her treatment. Over the span of a few months, she worked her way up to accomplish her goal, and she hasn’t looked back since. 

3. Cycle Outdoors

Cycling is a great way to get outdoors and explore new areas. It can help to build leg strength and cardiovascular fitness while also reducing stress. It’s also a low-impact routine for individuals who want a high-intensity workout but don’t want to create further damage or discomfort to their bones and joints. 

4. Go for a Swim

The pool is a great place to exercise outdoors during the warmer summer months. Swimming offers unique advantages that many other cardiovascular exercises do not because the activity involves so many different muscles, including the heart. It also helps increase your flexibility, which is a critical factor in helping your body recover from cancer and cancer treatment, especially if your joints have weakened during chemotherapy. It can also serve as a great low-impact workout since water supports and cushions the impact of vigorous movement. 

5. Try Outdoor Yoga

Yoga is a gentle form of exercise that can help to improve flexibility, strength, and balance. It is also a great way to reduce stress and enhance mental well-being.

Multiple studies have shown there are numerous benefits of yoga for cancer survivors. During warmer seasons, many yoga studios and local fitness centers offer outdoor classes to enhance the physical benefits of yoga with the perks of exercising outdoors.     

6. Take to Water Activities

Kayaking or canoeing are both excellent ways to explore your natural surroundings while also getting a great upper-body workout. Pushing an oar through the water can help to build arm strength and improve cardiovascular health. Most kayaks are lightweight and easy enough to manage on your own. However, kayaking with a friend or group is a great way to build community and connection while enjoying physical activity. 

7. Strength Train in the Park 

If you’re looking for an exercise routine that incorporates strength and resistance training, but you don’t want to be stuck inside, you have a few options. Many parks and greenways have calisthenic equipment. You can also use a nearby bench for various arm, chest, and leg exercises. 

As with any physical activity, it’s important for cancer survivors to make sure workout routines are safe and appropriate based on individual needs and medical history. The good news is that there are easy ways to modify exercise routines based on your current physical capabilities. 

8. Play Outside with Friends and Family

Being able to play with children, grandkids, or nieces and nephews is often one of the primary goals for cancer survivors. This goal also offers a unique opportunity for exercise. Whether the little one you’re with enjoys frisbee, tag, kickball, or jumping on the trampoline, each of these fun activities can help to get your heart rate up and increase your fitness level while you’re enjoying time together.  

Building Back Stronger After Cancer

If you need more guidance to reach your fitness goals throughout the summer (or anytime this year), we are here and happy to help. Learn more about the benefits of Survivor Fitness or connect with us today to learn more.

How to Adapt Your Exercise Routines As You Age

How to Adapt Your Exercise Routines As You Age-min

Exercise and fitness are crucial for living a healthy lifestyle at any age, but it’s especially important for adults who want to maintain their mental and physical health as they get older. However, creating an enjoyable and effective exercise routine can be challenging. Discomfort, pain, reduction in muscle mass, or lingering injuries are just a few obstacles that make it difficult to find an exercise routine that works.  

At Survivor Fitness, we’ve worked with cancer survivors of all ages to help people implement an individualized fitness plan. We partner with skilled personal trainers who design sustainable exercise routines for participants based on their age, fitness level, and the impact of their cancer treatment. 

The Centers for Disease Control and Prevention recommend that all adults get 150 minutes of moderate-intensity exercise each week, regardless of age. As you get older, the way you approach exercise should evolve based on how your body has changed. For example, maintaining a healthy weight becomes a real struggle as people enter their 40s, but high-impact cardio exercises like running can damage joints. Chronic aches and pains can begin to cause problems once people reach 50, which can mean finding different exercise routines that help mitigate those issues.

Your exercise routines will evolve as you age, and understanding that concept is key to maintaining a healthy and active lifestyle. Your approach to fitness should give you energy and increase longevity rather than cause damage to your body. As you look for ways to adapt your exercise routine, here are a few helpful best practices to consider: 

Strength: Focus on Your Core with Pattern-Based Training

Maintaining strength is a priority for men and women as they age. But as you get older, weightlifting can be replaced with controlled reps and movement patterns that help you build a solid foundation of strength. For example, instead of lifting weights on a bench press, you might consider standing press exercises that utilize your body weight for resistance. There are many ways you can modify an exercise to fit your current fitness level. 

Incorporate Mobility & Agility Exercises into Your Routine

Mobility, agility, and balance become increasingly important as you age. Whether you’ve dealt with an injury or you’re experiencing the natural stiffness that comes with age, it can be helpful to incorporate specific exercises that enhance your agility. It’s also important to maintain balance to prevent falls and other injuries. Start small and work up to balancing, jumping, or doing strength training exercises on one foot. 

Be Intentional with Your Warm Up & Recovery

The first challenge that active people typically notice is that it takes longer to recover from exercise as you age. Soreness after running a half-marathon might linger for a few more days than it did in your twenties. Giving your body more time to rest after exercise is important. Dividing physical tasks into manageable intervals can also help you incorporate recovery into your routine. Stretching before and after a workout is another important habit. In many cases, the way you warm up and recover is just as important as the way you exercise.  

Build an Exercise Routine that Works for You

While incorporating new habits is a good idea, the key to sustainable, lifelong fitness is to find an activity that fits your unique needs, goals, and lifestyle. There are questions you can ask yourself to help you determine the right match for you, including: 

What are your current physical capabilities? What challenges or limits are you facing? Are there other factors, such as work demands or family responsibilities, that could impact your exercise routines? 

All of these are important questions to consider as you look to adapt your fitness habits as you age. Trying new activities can also unlock new and unexpected opportunities like incorporating fun workouts to do with your spouse or creative indoor exercises into your routine.

Need Guidance Adapting Your Exercise Routine? 

As with any fitness-related goal, it can be helpful to talk with your doctor or a trained professional to answer any questions you might have. 

If you’re a cancer survivor, the Survivor Fitness approach is designed to help you regain your health and wellness through one-on-one personal training and nutritional support. We walk alongside you to provide you with the tools you need to get the most out of your recovery. Contact us today to learn more!

4 Indoor Exercise Ideas for the Cold Winter Months

indoor workout

Whether you’re a cancer survivor or someone looking to live a healthier lifestyle, it’s important to stay focused on your fitness all year round. But finding the motivation to exercise can be difficult during the cold winter months. Lower temperatures and darker days make it harder to maintain the exercise routines you typically follow during the rest of the year. Going for a walk or run isn’t as enjoyable in chilly winds or icy conditions.  

The good news is that there are several ways to keep your body moving in the winter without having to endure chilly temps outdoors. No matter what activities you enjoy most, you can find indoor alternatives that can help you maintain your exercise routines. Most of them you can do in the comfort of your own home. If you’re looking for a few creative ways to increase your heart rate or improve your strength without having to get outside, here are four indoor exercise ideas that you can consider: 

Yoga

Yoga is one of the most accessible and enjoyable forms of exercise. According to the National Center for Complementary and Integrative Health, yoga reduces stress, anxiety, and fatigue and improves strength and flexibility. There are also numerous benefits that yoga provides for cancer survivors looking to regain strength and stability after treatment. It’s also an ideal indoor cross-training activity for more cardio-intense activities. You can find numerous free training videos online that will guide you through a routine. 

Core Training & Bodyweight Exercises 

Regaining strength and stability in your core is a foundational goal for cancer survivors, but it’s also a great area of focus for every person who wants to feel healthier. Not only do core exercises help you condition your body, but they also improve balance and increase flexibility. 

You don’t need to go to the gym or lift weights in order to gain strength. Many times, all you need is the resistance of your own body weight to improve strength and endurance. Squats, lunges, push-ups, sit-ups, and planks all use your own body to build muscle, and those are only to name a few. There are numerous exercise options you can choose to do when it comes to bodyweight workouts. When you’re ready for the next level, you can add a few pounds of weight with simple household items like canned goods or books.  

Virtual Workouts 

One positive outcome of the pandemic was the proliferation of virtual options for in-home fitness. You can find yoga classes through the free app Do Yoga With Me. Strength training or cardio fans may enjoy Nike’s free Training Club app. Find the personal training that fits your needs through Future. If you’re looking for a simple place to start, the free J&J 7 Minute Workout app builds quick workout routines to get you going. All you need is access to a smart device, and virtual fitness possibilities are almost endless. 

Dance

Who said indoor exercises had to be boring? Dancing is a whole-body workout that’s actually fun. It’s good for your heart, it makes you stronger, and it can help with balance and coordination. Numerous studies have also found that dancing is a great way to improve fatigue, body image, self-efficacy, and functional exercise capacity for cancer survivors. If you’re looking for a more structured workout, consider joining a dance class at a local fitness center. If you prefer more spontaneous or informal routines, put together a 15-20 mix of your favorite tunes and cut loose with a friend or spouse in your living room.     

Tips for Success

There are numerous ways to get exercise during the cold winter months. The key is to keep at it and find ways to stay motivated. Every little bit adds up, and doing something is better than doing nothing. Here are a few helpful tips, especially if you’re a cancer survivor who is getting back into the routine of working out: 

  • Talk with your healthcare provider about good activities to try.
  • Start by doing what you can, and then look for ways to level up as needed.
  • Find an activity you enjoy that fits into your lifestyle. 

Providing Post-Treatment Wellness Guidance

Survivor Fitness was designed to support cancer patients after treatment through one-on-one personal training and nutritional support. By partnering with local trainers and fitness centers, we have access to indoor training facilities year-round. 

If you need more guidance for staying motivated and reaching your goals, we are here and happy to help. Learn more about the benefits of Survivor Fitness or connect with us today to learn more!

15 Fun Workouts to Do with Your Spouse

For some people, exercising is a chore that they need to talk themselves into, while others are constantly looking for the next challenge. Whether you need more motivation for moving your body or you’re looking for new activities to try with your significant other, learning workouts to do with your spouse can inspire you both to try something new. Plus, these workouts can help you gain major physical and cognitive health benefits! You’re also more likely to commit to your wellness journey with some accountability.

Having a consistent workout partner encourages you to get your body moving more often than just doing it alone. Here are 15 suggested workouts to try with your partner ASAP. Ready, set, and work out with your spouse!

Beginner Level

Even though the first few exercises we’ll suggest are more rudimentary, they’re still fundamental to building a solid fitness habit. As long as you’re moving your body, you’re making meaningful progress. With time, you can work your way up to greater challenges—you are never stuck, you can always keep growing. 

Take A Stroll

Walking tends to be overlooked, but it is a great resource and an excellent starting place for working out with your spouse. New research suggests that simple, low-impact walking has a major impact on cardiovascular health, and more and more data supports this assertion. 

Try Out a Dance Class

Ballet, jazz, hip-hop, bachata—the list goes on! Find a genre that you and your spouse are interested in and give a dancing class a chance! If you want more practice or feel like staying in, find some videos online to follow along to help build your confidence levels!

Get In Some Abdominal Workouts

Sit-ups, crunches, and heel touches are some nice starter ab routines you and your partner can try together. 

Discover a New Hiking Trail

Going on a hike doesn’t necessarily mean trudging up mountains. Search online for hiking spots near you and check out the intensity levels and reviews. Alltrails is a fantastic resource for selecting a hike that matches your goals. Choose the one that best fits you and your spouse’s comfort level. 

Stretch Together

Surprisingly, you can break a sweat from stretching alone! One stretch you could try is to face each other, legs apart, and feet together. Hold each other’s hands and lightly pull back and forth. 

Grab Some Clubs and Golf

While the game itself can move slowly, walking the course and learning the techniques can train your body in incredible ways, like loosening your shoulders and increasing your cardiovascular health. 

Intermediate Level

If you’re feeling a little more adventurous, here are some ideas to throw into your next active day.

Go for a Jog or a Run

If you and your partner enjoy an activity that increases your heart rate, take some laps around the block. Make it a friendly competition and compare your splits and mile times.

Increase the Intensity of Your Ab Workouts

Take your ab training up a level and attempt more challenging moves, including:

  • Plank High-Fives
    • Position yourselves in a plank position. Alternate your arms by giving each other high-fives.
  • Lying Leg Lifts and Throwdowns
    • Lay on the ground with your legs straight up. From there, your partner stands over you, facing your legs, and holds your ankles. Your partner “throws” your feet toward the ground and you lift them back up. Repeat as many times as you can!
  • Medicine Ball Sit-ups
    • Start with basic sit-ups, but add throwing a medicine ball back and forth each time you come up.

Get Flexible with Yoga

Yoga is substantial for flexibility and overall movement. Challenge each other to new positions and always acknowledge each other’s improvement. 

Give Tennis a Chance

Tennis is an intense aerobic recreation. If you’re feeling up to it, hit the court as a pair. However, if you’re looking for a way to ease into the sport, consider recruiting an additional couple to play in teams!

Take a Spin in Some Skates

It may be seen as a vintage hobby, but if you’re looking to burn calories and work your glutes, rollerblading may be the perfect option for you and your significant other!

Expert Level

Don’t forget to stay fueled through all of your workouts, especially on higher-intensity days!

Challenge Yourself with Crossfit

If you and your partner are interested in improving physical strength, think about integrating some Crossfit workouts into your rotation. Besides gaining balance and endurance, you’ll also obtain a new bonding level with your spouse.

Blow off Some Steam by Kickboxing

If you’re looking for an acceptable way to let out some tension, contemplate joining a boxing class! You and your significant other can tone muscle together while reducing your stress levels. 

Reach New Levels by Rock Climbing

Climbing is a perfect option for indoor or outdoor recreation. It’s a full-body workout that can involve heavy communication and support (literally) of each other!

Make a Splash 

Put on your goggles and dive in! Swimming is an incredible choice for any workout level because it’s low impact, and you can go at your own pace. Grab a stopwatch if you want to challenge your significant other and increase the pressure of competition. 

Remember that trying new workout activities with your spouse should be fun, not discouraging! Don’t get too caught up by the numbers on the scale— listen to your body and pay attention to the way you feel before, after, and during to measure progress. At the end of the day, you’re spending more quality time with your partner while improving each other’s physical lifestyles. 

Are You a Cancer Survivor Looking for Guidance With Fitness and Nutrition?

Survivor Fitness is here to provide an extra level of support to help you regain control of your life. If you’re interested in gaining more exercise ideas or achieving fitness goals, contact us today.

6 Creative Ways to Move Your Body

Remember the days when you didn’t have to think of your playful activities as exercise? You did them because you enjoyed them, not because you had to.

While the winter months make it harder for us to keep moving, there’s always an opportunity to think outside of the box when it comes to fitness. Even if cold temperatures prevent you from heading to the gym, you can stay fit even while you’re at home or on the go. 

Ready to work out without actually working out?

Here are our top tips on incorporating healthy movement into your daily routine. 

 

1. Practice Beginner Yoga

With its complex poses and supple practitioners, yoga can feel intimidating at first. Relax! No one starts the practice as a professional. Incorporating yoga into your exercise regimen has several benefits for cancer survivors, including better sleep and improved mobility. Start where your body is today, and work your way through the movements. With small but consistent steps, you’ll improve faster than you think. 

2. Schedule an Active Trip

Moving your body shouldn’t and doesn’t have to be a chore. If you appreciate travel or exploring new areas in your community, incorporate these joys into your exercise plan. Schedule a local trip or one to a far-off place to motivate you to increase your daily activity. When you’re planning your itinerary, you can include the following activities: 

  • Hiking
  • Swimming
  • Kayaking
  • Biking

The outdoor possibilities are endless, especially if you expand your radius. Breathing fresh air  and discovering new natural locations are just a few of the extra advantages of developing an active agenda. 

3. Join a Dance Class

If you’ve never tried a dance class before, there are several different styles, including ballet, swing, hip-hop, ballroom, and more. Think about the types of music you enjoy listening to or exploring and find out if there is a dance studio near you that offers classes! If you like music, dancing to it will feel less like exercise and more like a hobby.

4. Try Something Outside of Your Comfort Zone

Interested in a change of scenery? Try adopting a more adventurous type of exercise, like:

  • Rock climbing
  • Martial Arts
  • Boxing
  • Rollerblading

Even if unconventional isn’t your exercise of choice, at least you can say that you tried!

5. Clean Your Home

Cleaning itself may not seem like the most fun way to spend your day, but adding music to the mix can create an entirely new atmosphere! Invest in a Bluetooth speaker or wireless headphones and let your favorite songs lead the way. Who says you can’t have a dance party when doing the laundry? You’ll not only move your body, but you’ll create a tranquil and serene space after just a few sessions. 

6. Don’t Underestimate the Power of Walking

When you’re looking for easy ways to stay fit, don’t overlook the simple things. According to the Mayo Clinic, walking itself can help improve cardiovascular fitness, and strengthen muscles and bones. Walking can also prevent or manage conditions including high blood pressure and heart disease. Make it social and invite your friends, family members, or dog for a walk. Everyone will become a little healthier with every step.

Results and goals go far beyond what the scale may show, so don’t get too caught up in immediate weight changes. Being a cancer survivor brings extra life hurdles, but you can still have control over your overall health and well-being. If you’re searching for an additional resource to help you through this new chapter of life, Survivor Fitness is ready to provide you with the tools and guidance to accompany you through this new beginning.