Scars & Strength: Learning to Love Your Body After Cancer Treatment

yoga instructor laying on a mat with headset during outdoor yoga class

Cancer changes how you move, feel, and think. It can even change your sense of identity. The physical and emotional changes that remain after cancer treatment can make embracing a “new normal” feel daunting.  Learning to love your body again becomes a vital part of the healing journey.

At Survivor Fitness, we understand how deeply personal this struggle can be. These specific challenges have shaped our holistic approach to cancer recovery programs. We recognize that healing isn’t just physical. The mental and emotional aspects of life after cancer are just as crucial. That’s why we offer mental health programs for cancer survivors, ensuring support for the whole person.

The Hidden Struggles Cancer Survivors Face

Life after cancer can be harder than people expect. While the world celebrates remission, survivors are often left to process the aftermath. Here are just a few of the challenges many survivors carry:

  • Fatigue that doesn’t go away — Cancer-related fatigue is a pervasive and often debilitating side effect. It can linger long after treatment, making everyday tasks feel overwhelming and hindering the desire to be active.
  • Changes in weight, muscle tone, or physical abilities — Reduced strength, flexibility, or range of motion might limit activities survivors once enjoyed. This can lead to frustration and a sense of feeling disconnected from the body they once knew.
  • Scars and skin changes that impact confidence — Surgeries, radiation, and chemotherapy can lead to visible scars, hair loss, weight fluctuations, and other physical alterations. These changes can impact self-esteem and affect how survivors view their own bodies.
  • Emotional struggles like anxiety, depression, or PTSD — Beyond the physical, the trauma of diagnosis and treatment leaves emotional marks. Cancer-related anxiety, fear of recurrence, and a sense of vulnerability are feelings many cancer survivors face.

These challenges are real, and they’re the reason support during survivorship is just as important as support during treatment.

Encouragement for the Journey Ahead

Reclaiming body confidence and learning to love your post-cancer self is a process. It takes time, patience, and a supportive community. Here are some insights from our Survivor Fitness network to guide you:

1. This next chapter doesn’t have to be walked alone.

The need for support doesn’t stop when treatment ends. In fact, that’s when you need it most. See this season as another opportunity to invite people to walk alongside you. Embracing the help available to you is a sign of strength. 

As Whitney Biggs, a cancer survivor and licensed mental health counselor who partners with Survivor Fitness, shares, “Embrace this opportunity to be supported and guided! You are just beginning this part of your life with 20/20 vision of the things that are most important to you.”

2. Physical strength builds emotional strength.

Your physical well-being deeply influences your emotional state, and moving your body can be a powerful tool for mental healing. There are numerous science-backed studies that show how exercise can make an impact, boost your mood, and help you manage stress.

Robbie Robertson, one of our trusted fitness partners, emphasizes this point. 

 “The physical benefits of fitness usually get all the glory, but the psychological benefits are invaluable in working your way back to feeling like yourself again.”

3. Every step forward counts—even the small ones.

It’s easy to get discouraged by limitations. Instead, celebrate every capability your body has. Acknowledge your incredible strength and resilience. Don’t let what’s hard right now make you forget how far you’ve come.

Sarah Denger, a cancer survivor and Survivor Fitness trainer, puts it beautifully: “Attitude is everything. Cancer takes a toll on the body, and discouragement can be crippling. But cancer survivors are warriors, and I remind them to celebrate what they can do instead of dwelling on what they can’t.”

4. Healing doesn’t look the same for everyone.

Every cancer journey is different. This means every recovery path is also unique. Resist the urge to compare your progress to others. Your body’s healing timeline is your own. You don’t need to keep up with anyone.

Randianne Sears, a dedicated fitness partner, reminds us, “Each cancer survivor has a different story and that means different recoveries. You can’t duplicate the same training for someone.”

5. The best signs of healing can’t always be seen on a scale.

Focus on how you feel, your energy levels, and your overall well-being. These are more meaningful indicators of progress than numbers on a scale. Building consistent habits is the true victory.

Adam Valentine, a Survivor Fitness Trainer, explains our philosophy: “We’re not primarily trying to get results. We’re trying to establish a relationship and consistent pattern that shows survivors how to have a good time exercising.”

6. Healing is easier when you have someone beside you.

Building a strong support system and connecting with others who understand your experience is invaluable. Sharing stories and receiving empathy can alleviate feelings of isolation. 

Ashley Tetlow, a Survivor Fitness nutrition coach, says, “Having a community and someone to talk to through this major life change—no matter where you are on your journey—is so beneficial for your physical health and your mental health!”

You Deserve to Feel Strong Again

The journey to loving your body after cancer treatment is a marathon, not a sprint. It’s a path of acceptance, healing, and rediscovery. Remember to be kind to yourself, celebrate your incredible strength, and seek out the support you deserve. 

Survivor Fitness is here to provide personalized fitness training, nutritional coaching, and mental health counseling. We believe in empowering you to embrace your new normal with confidence and joy.

Are you ready to take the next step in your healing journey? Learn more about our programs or apply today to connect with a community that understands and supports you.

Stronger Every Day: A Guide to Long-Term Healing After Cancer Treatment

stronger after cancer, cancer survivors posing during gym workout

The journey through cancer treatment is a testament to strength and resilience. But what happens after the final bell rings? While treatment may be over, the path to feeling whole again takes time, patience, and support. 

At Survivor Fitness, we recognize that the need for support doesn’t end after treatment. Around 83% of cancer survivors report lingering side effects from treatment, including fatigue and physical limitations. Additionally, up to 75% of survivors experience anxiety or cognitive concerns. 

Survivorship is a new chapter in healing and growth. In this article, we’ve compiled some of our most helpful tips and resources for building a fulfilling life and maintaining wellness as survivors embrace life beyond cancer treatment.

Best Practices for Long-Term Healing After Cancer Treatment

1. Remember that every journey is unique. 

Healing looks different for everyone, so each survivor’s recovery plan should meet them where they are. Progress is progress, no matter how small. You are doing something incredible by showing up for yourself every day. 

As Survivor Fitness participant Russ Campbell shared, “For me, I learned that perseverance was key. It’s a marathon, not a sprint.” 

It’s essential to be patient with yourself, understanding that healing is a process, not an event. Embrace the small victories, and remember that each step forward is a testament to your resilience.

2. Re-establish your routines to provide healthy structure.

It can be incredibly helpful to create a daily routine for life after cancer. Even if the schedule is short, it provides a foundation for rediscovering and reaffirming what you love. Whitney Biggs, a cancer survivor and mental health counselor on our board, offers this advice from her experience: “The best part of having an intentional practice is feeling the energy coursing through your body again, and the empowerment and peace it brings. These things worked to center me and gave me an outlet for the fear.” 

A routine can be your anchor, a way to reclaim normalcy and find stability amidst the changes. It’s about creating a rhythm that supports your physical and emotional needs.

3. Find joy in everyday movement. 

Exercise doesn’t have to feel like a chore—it should be something survivors enjoy and look forward to. Explore fun and enjoyable exercise activities that feel fulfilling, like dancing, swimming, gardening, or hiking. Movement should be a source of joy, not stress. As Survivor Fitness participant Ashley Blum shared about her experience, “Learning new ways to move has changed my life. I’ve been able to regain my wellness more than I ever imagined.” 

Rediscovering the joy of movement can be transformative, helping you reconnect with your body and find pleasure in physical activity.

4. Set realistic and sustainable goals. 

Recovery isn’t linear, and setbacks are normal. The key is to keep moving forward in a way that feels sustainable. Instead of focusing on a finish line, set small, attainable goals that evolve over time. This creates a long-term approach to health rather than a short-term push. 

As one of our fitness partners, Robbie Robertson, says, “A couple of really hard workouts right out of the gate will have roughly ZERO positive impact on your long-term health goals, but gradually building healthy habits into your routine—like working out regularly—will make them a lot more likely to stick.” 

Building sustainable healthy habits takes time and patience. Focus on consistency over intensity, and celebrate each milestone along the way.

5. Build your ongoing network of support.

Every cancer survivor knows that having the right people in their corner makes all the difference. That’s why we encourage survivors to build their support network by connecting with fitness professionals, nutritionists, therapists, and fellow survivors who understand their experience and can offer encouragement. 

As participant Michael Burke highlighted in his advice to survivors, “Many of us tend to step away from our family and friends when we’re hurting, but I’m learning they’re exactly what I need. There are so many people who want to help—they just need you to ask.” 

A strong support network can provide emotional support, practical assistance, and a sense of community, reminding you that you’re not alone.

Empowering Your Recovery: Essential Wellness Tools

Here are a few additional resources we’ve created to help on the journey:

  1. Building Emotional and Mental Resilience After Cancer — Mental wellness is just as important as physical health, and these resources can help you navigate the emotional challenges of survivorship.
  2. Strategies and Tactics for Coping with Cancer-Related Anxiety — This resource offers practical tools and techniques for managing anxiety and fear of recurrence. These strategies provide a way to gain control over anxiety.
  3. How to Adapt Your Exercise Routines as You Age — As we age, our bodies change, and our exercise routines need to be adapted. This resource offers guidance on how to modify your workouts to meet your evolving needs.
  4. Managing Fatigue and Increasing Energy Levels Through Proper Nutrition — Proper nutrition plays a vital role in recovery by increasing energy levels, immunity, and overall well-being. This guide helps you learn how to fuel your body for optimal health.

Take the Next Step in Your Journey

Here are two important truths every cancer survivor should know: 

  1. It’s never too late to start your fitness journey after cancer.
  2. You are not alone in this. 

Whether you’re looking to rebuild strength, improve nutrition, or find a supportive community, Survivor Fitness is here to help. Every cancer survivor deserves the opportunity to feel stronger every day.

If you or a loved one is ready to take the next step toward long-term wellness, learn more about our programs or apply today. 

Healing with Kindness: How Positive Self-Talk Supports Cancer Recovery

Anyone who has faced a cancer diagnosis understands the crucial role of hope and positive thinking during treatment. It’s advice that people hear frequently: holding onto hope and staying positive can significantly impact the journey. 

But what happens when treatment ends? 

The need for positive self-talk doesn’t stop once active treatment is over—it becomes even more important. A study by the National Institute of Health indicates that 35% of cancer survivors experience significant psychological distress after treatment, including anxiety, depression, and fear of recurrence. Learning to be kind to yourself and to embrace positive self-talk is a vital part of healing and long-term well-being.

At Survivor Fitness, this approach of healing with kindness is at the heart of everything we do. It’s woven into the way our fitness trainers and nutrition partners support participants, and it’s a foundational aspect of our mental health counseling services.

Healing from the Inside Out: How Self-Talk Shapes Recovery

Positive self-talk and consistent self-care are essential for cancer survivors for several reasons. Here are a few key benefits:

Builds Emotional Resilience

Recovery after cancer isn’t just about physical healing—it’s about rebuilding confidence, strength, and emotional well-being. Positive self-talk helps survivors reframe their thoughts, shifting from fear or self-doubt to a mindset of resilience and possibility. When you reframe challenges with kindness—turning “I can’t do this” into “I’m doing the best I can”—you strengthen your ability to bounce back from setbacks. This mindset shift helps survivors approach recovery with patience and determination, knowing that healing is a process, not a race.

Reduces Stress and Anxiety

Survivors often experience anxiety about their health and the future. Research shows that engaging in self-compassion and positive self-talk can lower cortisol levels, reduce stress, and promote relaxation. Instead of dwelling on uncertainties, try reminding yourself, “I am prioritizing my health and well-being every day.” This shift in mindset can help create a greater sense of peace and focus on what is within your control

Fostering Connection and Finding the Support You Need

Cancer recovery isn’t meant to be faced alone, and positive self-talk can remind you that you are worthy of care, community, and encouragement every step of the way.

The way you talk to yourself can shape the way you engage with the world around you. A kind and encouraging inner dialogue makes it easier to reach out for support when you need it—whether that’s asking a loved one for help or building your support system for life after cancer. 

Strengthens the Mind-Body Connection to Improve Overall Health

A study from Johns Hopkins found that a positive mindset can contribute to lower inflammation, better immune function, and improved overall health. This mind-body connection is a powerful force in the healing process. Many of our Survivor Fitness participants share how believing in themselves was a critical part of their physical recovery journey. 

Words to Lift You Up: Mantras for Strength and Healing

If you’re looking for ways to incorporate positive self-talk into your daily life, here are a few simple yet powerful affirmations to try:

“I Can. I Will.”

This was our Survivor Fitness motto in 2024, and every participant fills it in on our board as they begin their training journey. It’s a simple but powerful reminder that you are capable and you have the strength to move forward.

“I Am More Than My Diagnosis.”

Cancer may be part of your story, but it does not define you. This affirmation helps you reclaim your identity beyond your medical history and focus on the full, vibrant life ahead of you.

“I Deserve to Heal at My Own Pace.”

There’s no timeline for recovery, and healing looks different for everyone. Giving yourself permission to heal in your own way fosters patience and can help you find the motivation to exercise after treatment.

“Every Day, I Am Getting Stronger.”

Progress may be gradual, but each step forward—whether in fitness, nutrition, or emotional well-being—matters. Reminding yourself of your growth helps reinforce your commitment to recovery.

Healing with Kindness Starts Here

Navigating life after cancer treatment is a journey, and being kind to yourself along the way is one of the most powerful things you can do. 

At Survivor Fitness, we believe that healing with kindness is key to rebuilding life after cancer. If you or someone you know is looking for guidance through personal fitness training, nutritional coaching, or mental health counseling, we’re here to help. Explore our programs or apply today to connect with a team member who can help you create a path that works for you. 

I Can and I Will: Building Mental and Emotional Resilience After Cancer

I can and will spelled with scrabble letters.

The journey after cancer treatment is a marathon, not a sprint. If you’ve followed us on social media recently, you might have seen the inspiring “I Can and I Will” signs our participants hold during fitness training sessions. This powerful phrase embodies the resilient spirit that has been part of our programs from the very beginning. But rebuilding mental and emotional strength is just as crucial as physical fitness.

For many survivors, the mental and emotional challenges of life after cancer treatment can be just as difficult as the physical battle. A staggering 75% of cancer survivors report experiencing psychological distress or cognitive difficulties even after completing treatment. This statistic is a stark reminder of the importance of holistic recovery. This reality is one of the primary reasons we were so excited about adding mental health counseling to our Survivor Fitness programs.

10 Powerful Strategies to Build Mental and Emotional Resilience After Cancer

Here at Survivor Fitness, we’ve walked alongside hundreds of participants. Through their experiences, we’ve learned valuable lessons about building your mental and emotional strength after cancer. These insights have shaped our programs to empower you on your unique journey.

1. Seek Professional Guidance

Don’t hesitate to connect with a licensed therapist or counselor specializing in survivorship. These professionals can equip you with tools to manage emotions and navigate your new normal. Here at Survivor Fitness, we’re thrilled about the addition of mental health counseling as one of our programs, allowing participants to access months of one-on-one coaching and online therapy sessions. If you’re interested in meeting with a licensed therapist to help you navigate the mental and emotional challenges of your recovery journey, we can help you find the right one. 

2. Craft Your Personal Mantra

Creating a personal mantra can be incredibly empowering. Make it personal to you—some of our participants have specific goals they want to achieve, while others adopt mantras like “never give up, never give in.” Finding what works for you in this specific season of your journey can provide daily motivation and a sense of purpose.

3. Embrace Physical Activity 

Science has proven that there are dozens of mental, emotional, and relational benefits of physical activity after cancer. This is why Survivor Fitness began as a fitness training program. Whether you’re new to exercise or a seasoned athlete, there’s something for everyone. Start with gentle exercise movements like walking or find activities you enjoy, such as yoga or swimming. Make physical activity a regular part of your routine.

5. Find (or Create) a New Support System

If there’s one thing we’ve noticed after launching our programs, it’s that connecting with others who share similar experiences can be incredibly empowering. One of the most inspiring aspects of our program is witnessing the supportive spirit within the Survivor Fitness community and hearing stories of alumni and participants who have found new support systems on their journey of recovery after treatment. 

6. Practice Mindfulness and Meditation

Techniques like mindfulness and meditation can significantly reduce stress and promote emotional well-being. Whether it’s practicing yoga or using an online app, there are numerous resources to guide you on your mindfulness journey.

7. Fuel Your Body

Nourishing your body with nutritious foods has a profound impact on your mental and emotional health. That’s why Survivor Fitness offers nutritional support, including consultations with registered dietitians. These personalized sessions address effective eating habits and any dietary concerns you may have.

8. Celebrate the Small Wins

This is a common theme echoed by our fitness trainers and nutrition specialists—celebrating small victories is crucial for maintaining motivation. Acknowledge and celebrate your progress, no matter how seemingly insignificant. Focus on the positive steps you’re taking toward healing and well-being. 

9. Develop Strategies for Cancer-Related Anxiety

Fear of recurrence is a common concern for survivors. Financial worries, body image changes, and managing long-term health needs can also contribute to the mental burden. Empowering yourself with knowledge and developing resilience can help you navigate cancer-related anxiety. 

10. Try New Strategies for Increasing Your Self-Esteem

Because so many cancer survivors experience weight gain or muscle loss during treatment, losing self-esteem is one of the most common ramifications that cancer survivors face. Finding new ways to reclaim your self-esteem after cancer and celebrating small victories can be an effective way to find new sources of mental and emotional strength. 

11. Be Patient with Yourself

Remember, healing is a journey, not a destination. It takes time to adjust both physically and emotionally. Be kind to yourself and celebrate every step forward, no matter how small. Patience and self-compassion are crucial elements of your recovery journey.

We’re Here for You

At Survivor Fitness, we understand the unique challenges faced by cancer survivors post-treatment and offer a holistic set of programs designed to empower you to find the support you need. Learn more about our programs or apply today to begin your journey towards a brighter, stronger future.

10 Family-Friendly Summer Adventures: Making Memories After Cancer Treatment

Girl with arms out to either side smiling while hiking.

Summer is a season that often conjures up images of carefree days spent splashing in pools, embarking on adventurous road trips, and creating lasting memories with loved ones. At Survivor Fitness, we understand. We’ve had the privilege of working with hundreds of cancer survivors, from young adults to grandparents, all united in their desire to reclaim their lives. We recognize that your energy levels may fluctuate, and some days might feel more challenging than others. 

10 Family-Friendly Summer Adventure Ideas 

Whether you’re a grandparent wanting to create lasting memories with grandchildren, a parent looking to keep up with energetic children, or simply someone seeking creative ways to enjoy life with loved ones this summer, here are ten family-friendly adventure ideas that are easy on the body but big on fun:

1. Nature-Themed Scavenger Hunt: Design a scavenger hunt around a local park or nature trail. If you have nature lovers, tailor the theme to your family’s interests, searching for specific types of flowers, bird sightings, or landmarks. You can even turn it into a “gratitude hunt,” focusing on things you’re thankful for. This activity promotes mindfulness about the natural world while fostering teamwork and a sense of accomplishment.

2. Backyard Stargazing: Spread out a cozy blanket, pillows, and snacks in your backyard, and download a stargazing app to identify constellations and celestial wonders. Capture the magic of the night sky with long exposure phone photos, creating unique memories while enjoying the calming atmosphere outdoors.

3. Gardening Together: Planting a family garden filled with flowers, vegetables, or herbs is a rewarding and therapeutic experience. Gardening requires patience and teamwork, providing a peaceful environment to connect with nature and watch your efforts grow. This is another excellent way to support healthy nutrition in addition to cultivating a sense of accomplishment and pride.

4. Family Art Day: Unleash your inner artist with a family art day! You could create collages or paintings or let your imagination run wild. This activity allows for creative expression, prompting a sense of joy.

5. Build a Family Fort: Gather blankets, pillows, and chairs to construct a cozy fort in your living room. This can be a haven for storytelling, board games, or simply enjoying quiet time together, a sense of togetherness, and nostalgic memories of childhood.

6. Miniature Golf Outing: A fun and low-impact activity for the whole family, miniature golf courses often boast beautiful scenery and provide a chance for lighthearted competition. This is a great way to create fun memories and enjoy some laughs together.

7. Volunteer Together: Give back to your community and create lasting memories by volunteering as a family for a cause close to your heart. Whether it’s helping at an animal shelter, participating in a park cleanup, or assisting at a local food bank, volunteering provides a sense of purpose and strengthens family ties through shared experiences.

8. Backyard Olympics: In the spirit of the Olympic year, organize your own friendly family competitions! Set up simple games like beanbag toss, water balloon races, or a hula hoop contest. These activities promote light exercise, laughter, and a healthy dose of friendly competition, creating fun memories that will be cherished for years to come.

9. “Feel Good” Movie Marathon: What better way to enjoy the summer than cuddling up with popcorn and blankets and focusing on the laughter and positive messages? Pick uplifting movies that emphasize themes of perseverance, hope, and family. This is a relaxing way to connect with loved ones and feel inspired by stories of overcoming challenges.

10. Family Talent Show: Dust off those hidden talents and plan a family talent show where everyone can showcase their skills! Singing, dancing, magic tricks, or silly jokes are all welcome. The focus is on embracing the fun and celebrating each other’s individuality, building connection and joy that will create a lifetime of memories.

Tips to Make the Most of Your Summer Adventures

While planning these activities, keep a few things in mind:

  • Prioritize Your Energy: Tailor the activity to your daily energy levels. Don’t be afraid to take breaks, listen to your body, and be honest with your loved ones about how you’re feeling.
  • Quality Time Matters: Focus on quality time and connection over perfect execution. The most important thing is creating lasting memories with your loved ones.
  •  Revisit Positive Memories: Incorporate activities that bring back positive memories. Sharing stories and reconnecting with past experiences can be incredibly healing.
  • Celebrate Milestones: Celebrate small victories and milestones during the recovery process. Every day is a chance to move forward, reclaim your self-esteem, and create new positive experiences.

Summer is a time for joy, connection, and making lasting memories. By incorporating these tips and ideas, you can create meaningful experiences with your loved ones while prioritizing your well-being throughout your recovery journey.

Find Support for Your Journey

Remember, every day is a chance to make memories. If you’re a cancer survivor or know someone who’s interested in finding hope and healing after treatment, Survivor Fitness can help. We offer personalized one-on-one physical training, nutritional coaching, and mental health counseling support designed to empower you on your path to a healthier, happier you. 

Learn more about our programs or apply directly on our website. Let’s create a summer filled with joy and lasting memories together.

Here are a few additional resources to help you make the most of your summer adventures:

Empowering the Mind: Strategies for Coping with Cancer-Related Anxiety

Two people sitting in chairs discussing anxiety.

The journey through diagnosis and treatment is undoubtedly stressful, and filled with moments of fear and uncertainty. While the end of treatment is a cause for celebration, many survivors find themselves grappling with a new set of emotions. That’s why the need for support doesn’t end after cancer treatment. 

Research shows that cancer survivors are more likely to experience anxiety and distress than their healthy counterparts. The fear of recurrence is a common concern, and worries about finances, body image changes, and managing long-term health needs can also add to the mental burden.

It’s important to remember that these fears are valid and that you’re not alone. At Survivor Fitness, we’ve witnessed this firsthand throughout our years of working with hundreds of cancer survivors on their recovery journeys. It is also why we’re passionate about incorporating mental health support as a key pillar of one of our programs. In this blog post, we aimed to equip cancer survivors with practical strategies for navigating and overcoming cancer-related anxiety.

What To Do When Cancer-Related Anxiety Shows Up

Here are some strategies to empower yourself and navigate cancer-related anxiety with resilience:

1. Acknowledge Your Emotions

Don’t shy away from negative feelings like fear and anxiety. Naming them is the first step to managing them. Talking about your feelings with a trusted friend, family member, or therapist can help you understand the root cause and develop healthy coping mechanisms. Remember, these emotions are a normal part of survivorship.

2. Don’t Dismiss Your Fears

Telling yourself not to worry won’t make the anxiety disappear. Instead, accept that fear might arise at times and focus on strategies to manage it. For example, “scanxiety” before follow-up imaging is perfectly normal. Acknowledge it, and have some calming techniques ready.

3. Seek Support

You are not alone in this. Find people who can help you navigate life after treatment, just like the specialists who guided you during your diagnosis and treatment. There are therapists and counselors specializing in cancer survivorship who can equip you with powerful coping strategies. Consider joining a support group for cancer survivors. A group of people with shared experiences can be incredibly comforting and empowering.

4. Try Therapy

It can be helpful to talk about your experience and equip yourself with new tools to manage your cancer-related anxiety. A therapist specializing in cancer survivorship can be a game-changer. They can help you process your emotions, develop coping mechanisms for specific anxieties, and address concerns related to recurrence, body image, and more.

5. Cultivate Mindfulness and Meditation

Mindfulness practices like meditation can significantly reduce anxiety and improve your overall mental well-being. Apps like Headspace and Calm offer guided meditations specifically designed to manage anxiety and stress.

6. Maintain Regular Medical Follow-Ups

Sticking to your scheduled check-ups and screenings can provide a sense of reassurance and early detection of any potential issues. Having a clear follow-up plan with your healthcare team can significantly reduce anxieties about recurrence.

7. Embrace Healthy Lifestyle Choices

Nourish your body with balanced nutrition, prioritize regular exercise, and try to get quality sleep. These healthy habits contribute to your overall well-being and can lessen anxiety about recurrence.

8. Connect with Loved Ones

Open communication about your anxieties and needs fosters understanding and strengthens your support system. Lean on your close network of family and friends. Recognize that they still want to support you, and be willing to share where you are and what you need. 

9. Discover New Passions

Engaging in hobbies you enjoy provides a healthy distraction from anxiety and enhances your quality of life. Now might also be the time to discover new hobbies. Creative outlets like art, music, or gardening can be particularly therapeutic.

Survivor Fitness: Your Path to Thriving

At Survivor Fitness, we understand the unique challenges faced by cancer survivors post-treatment. We offer comprehensive programs designed to be a cornerstone of your support system, encompassing your entire well-being.

Our programs feature personalized 1-on-1 training to help you regain strength and confidence, nutritional coaching to optimize your health, and mental health support to address any emotional hurdles you might encounter.

If you’re looking for a program designed specifically for cancer survivors, we encourage you to learn more about Survivor Fitness and the supportive community we’ve built. Together, we can empower your mind and help you thrive on your journey after diagnosis and treatment. 

Beyond Treatment: Building a Powerful Support System for Life After Cancer

For many cancer survivors, the journey doesn’t end with the final treatment. While the fight against cancer itself is a monumental challenge, the road to recovery and a thriving life after diagnosis brings its own set of hurdles. Studies show that more than half of cancer survivors have to overcome new physical limitations caused by treatment, and a significant number grapple with anxiety and depression. At the same time, research also shows that social support can be one of the main factors in improving the quality of life at any stage of the recovery process.

That’s why building a strong support system after cancer treatment is crucial. It’s a powerful tool that can help survivors navigate the physical, emotional, and social challenges of a cancer diagnosis and treatment. 

Our programs at Survivor Fitness were created with this goal in mind. We’ve experienced firsthand how isolated and overwhelmed survivors (and their families) can feel after treatment, and we wanted to design programs that foster connection and empower individuals to take charge of their well-being. 

Having worked with hundreds of inspiring survivors, we’ve compiled some valuable insights and strategies for building a support network that will uplift you on your journey.

Building Your Village: Ways to Find Support After Cancer Treatment

Think of your support system as your own personal village—a network of people who provide strength, encouragement, and practical assistance on your journey. Here are some key ways to build this village:

1.) Mental Health Counseling

Cancer treatment can leave emotional scars. Mental health counseling offers a safe space to address anxieties, depression, or post-traumatic stress. Therapists can equip you with coping mechanisms to manage stress, anxiety, and emotional challenges. They can also help you develop communication tools to effectively express your needs and feelings to your loved ones. Investing in your mental well-being through therapy is an investment in your overall quality of life.

At Survivor Fitness, we’re thrilled to announce that we recently integrated mental health counseling into a program through a partnership with BetterHelp. 

Physical Activity Programs

Exercise can help combat fatigue (a common post-treatment challenge) and improve overall physical fitness. But getting your body moving isn’t just good for your physical health; it can also profoundly impact your mental well-being. The endorphin rush from physical activity can also significantly reduce stress, anxiety, and symptoms of depression. Additionally, engaging in physical activity programs provides a sense of accomplishment, boosting self-esteem and fostering a sense of control over your health.

2.) Nutritional Support

Proper nutrition is vital to recovery and overall health after cancer treatment. Learning about foods that boost energy can be particularly helpful in managing fatigue. A good nutritionist can also guide you through any changes in your diet that may have occurred due to your cancer experience. They can also help you develop a personalized plan that addresses any lingering side effects, supports your recovery process, and promotes long-term well-being. 

3.) Reinvigorating Friendships

Don’t underestimate the power of your existing support system: your friends, family, and loved ones. Talk to them about your needs after treatment, and don’t be afraid to ask for help, even with small tasks. Remember, treatment can sometimes shift relationship dynamics. It may be helpful to suggest specific ways loved ones can be supportive, such as grocery shopping or childcare. By being clear about your needs and fostering open communication, you can strengthen existing bonds to create a more robust support system.

4.) Cancer Support Groups

Connecting with others who understand the unique challenges of survivorship can be incredibly validating and reduce feelings of isolation. Support groups offer a safe space to share fears, anxieties, and triumphs. You’ll gain valuable emotional support and encouragement from others who have walked a similar path. Additionally, they provide a sense of community and belonging, helping participants to foster new friendships and combat loneliness.

By incorporating a combination of these elements, you can create a well-rounded support system that caters to your physical, emotional, and social needs. This holistic approach empowers you to manage your health, fosters a sense of community, and ultimately improves your overall quality of life.

Encouragement for the Journey

Building a solid support system takes time and exploration.  Here are some helpful insights gleaned from our participants:

  • Be Patient with Yourself: Don’t get discouraged if you don’t find your perfect support system overnight. Explore different options and give yourself time to see what resonates with you.
  • Focus on Shared Activities: Plan outings or activities everyone can enjoy, keeping any physical limitations in mind. This is a fantastic way to rebuild connections and create new memories.
  • Mindful Communication: Focus on the present and avoid dwelling on the past or making assumptions about how you should feel. If helpful, develop a mantra or mindfulness practice to stay present.
  • Celebrate Milestones: Acknowledge and celebrate your post-treatment milestones, big or small. This helps maintain a positive outlook and keeps you motivated.
  • Focus on Your Individualized Needs: Everyone’s needs and preferences are different. There’s no one-size-fits-all approach to building a support system. The key is to find what empowers you to thrive.
Survivor Fitness: Programs to Help You Thrive

At Survivor Fitness, we understand the unique challenges cancer survivors face after treatment. By creating a supportive environment and fostering a sense of community, we can empower survivors to thrive—not just survive. 

Our programs are designed to be a cornerstone of your support system, offering a holistic approach to your well-being. We combine personalized 1-on-1 training to help you regain strength and confidence, nutritional coaching to optimize your health, and mental health support to address any emotional hurdles.  

If you’re looking for a comprehensive program designed specifically for cancer survivors, we encourage you to learn more about our programs or apply today to join our supportive community. Remember, you are not alone on this journey. With the right support system in place, you can live a full and vibrant life after cancer treatment.

Finding the Motivation to Exercise After Cancer Treatment

girl stretching on a yoga mat

The journey after cancer treatment is filled with both immense relief and new challenges. One of the biggest hurdles is finding the motivation to exercise again. The fatigue that lingers after treatment can make the idea of a workout seem daunting. And weight gain or loss, another common side effect of treatment, can add another layer of self-consciousness. Let’s face it: even the mental and emotional toll of cancer treatment can make mustering the energy to exercise feel nearly impossible.

But here’s the good news: you’re not alone. Countless cancer survivors have encountered this same challenge, and many have found their way back to a healthier, happier, and more active life through exercise. At Survivor Fitness, we see the transformative power of movement firsthand, and we want to share some encouragement and practical tips from our program participants to help you find your own motivation.

Here are some insights from fellow survivors to help you reignite your spark and get moving again:

 

1. Start Small and Celebrate Every Win

Don’t try to jump back into your pre-cancer routine overnight. Begin with short, manageable, gentle exercise routines that you can feel good about accomplishing. A 10-minute walk, gentle yoga stretches, or a light swim session are all excellent starting points. Remember that progress—not perfection—is the goal. Celebrate each small victory, and watch your confidence and motivation grow.

As participant Amy McConkey shared, “I had to remind myself of the steps I’ve already taken that helped me get through the anxiety on my first day of workouts. I knew I had to get outside of my comfort zone to reach a new and better health and fitness level.”

2. Find Your Mantra

Sometimes, a simple encouraging phrase can be a powerful motivator. Choose a mantra that resonates with you, like “One step at a time” or “Stronger every day.” Repeat it to yourself during your workouts or even throughout the day as a reminder of your commitment to your health.

After sharing about her journey after cancer, Survivor Fitness participant Malicia Wilson described this principle perfectly when she said, “Hope was the biggest blessing. It made such a difference to know I could still work hard and have a body that would respond.”

3. Make it a Commitment (and Find an Accountability Partner)

Treat exercise like any other important appointment in your day. Schedule it in your calendar, set reminders, and show up for yourself.  Finding an accountability partner, like a friend or family member who can join you for walks or workouts, can make a big difference. Share your goals and support each other on your journeys.

Survivor Fitness participant Lynette Valentine started the program after a severe battle with breast cancer. The accountability and support she received from her tribe made a tremendous difference in her finding the motivation to exercise again. “Lean in on those who love you, and vent when needed. Get it all out and then move forward… There’s a community of survivors that will support you, even if it’s just a high five at the gym. It’s encouraging and healthy.”

4. Focus on How You Feel, Not How You Look 

Shift your focus from aesthetics to the positive physical and mental benefits of exercise. Notice how you feel after a workout—the increased energy, improved mood, and a greater sense of accomplishment. 

As Survivor Fitness participant Suzanne Gaulden shared, “The hardest part of recovery has been learning to love this new version of me, to value my strength, and not judge myself for not being the same size I was a year ago. It’s a huge hurdle that I am still working to overcome.” Through Survivor Fitness, Suzanne found strength and motivation by showing up—just as she was, with whatever she had to offer that day. 

5. Find an Activity You Enjoy

 Exercise shouldn’t feel like punishment! Explore different activities until you find something you genuinely enjoy. Maybe it’s dancing, swimming, hiking, or a fitness class. When you find fun exercise activities you enjoy, you’re more likely to stick with them in the long run.

Survivor Fitness participant Nancy Lopez highlighted the value of having a little fun during exercise when sharing her experience: “My trainer was so supportive and encouraging. He made the workouts fun, and we laughed a lot. I believe laughter is good for the soul.”

Remember That You Are Not Alone

Finding motivation after cancer treatment is a journey, not a destination. There will be good days and bad days. But with some encouragement and the right support system, you can rediscover the joy of movement and reclaim your strength.

At Survivor Fitness, we offer a comprehensive program with 1-on-1 personal training, nutritional coaching, and mental health support. We’re dedicated to helping cancer survivors rebuild their strength and confidence. Here are some ways to get involved:

Remember, you are a survivor. You have the strength and determination to overcome any obstacle. Let’s move forward together!

10 Motivational Quotes to Inspire Inner Strength

There are challenges and obstacles in life that require us to tap into our inner strength. They could be life-changing experiences such as a cancer diagnosis or smaller, everyday moments like trying a new exercise routine. Often, it’s not the size of the obstacle but how we approach it that matters most. What we feed the mind, knowingly or unknowingly, deeply impacts our willingness to face life’s challenges and our ability to overcome obstacles. Even something as simple as motivational quotes can give us the strength we need to keep going.  

At Survivor Fitness, we care about meeting people where they are and giving them the tools and resources they need to win the war for their lives, bodies, and mind. While the expertise of physical fitness trainers and nutritionists is vital, it’s often the personal connections that help participants tap into their inner strength.

Over the past several years, we’ve enjoyed sharing our favorite motivational quotes across our social media platforms. Here are a few of our most popular quotes for helping you find and tap into your inner strength:

“The secret of change is to focus all your energy not on fighting the old but on building the new.” – Socrates

It’s easier to walk with the wind at your back rather than fight the wind blowing against you. Looking toward the future and embracing possibility can provide greater inspiration for your journey. 

“Sometimes it’s OK to be scared… because that means you are about to do something really, really brave.” – Mandy Hale

Every challenge or obstacle comes with fear. Rather than being discouraged or disappointed in yourself for feeling afraid, see it as an indicator you’re headed towards something life-changing. 

“The same voice that says, ‘give up’ can also be trained to say, ‘keep going.’” – Unknown

The way we talk to ourselves matters. Recognize that you can build yourself up, rather than tear yourself down, with your words. Create your own personal affirmations to repeat when you’re feeling down. 

“Don’t give up when you don’t see immediate results. Know that each positive choice is affecting you in hidden ways and will add up to big changes over time.” – Unknown

Any meaningful change requires time and dedication. This is especially true when it comes to regaining your health and strength after cancer. Don’t be discouraged if you don’t see immediate results. Your hard work will pay off in the long run. 

“When you get tired, learn to rest, not quit.” – Banksy

Our bodies were created to rest. Whenever you push yourself to achieve new things, it’s natural to need time to recuperate. Knowing this can help you listen to yourself and recognize when it’s time to rest. 

“Confidence isn’t the absence of self-doubt. It’s the willingness to try even though you doubt yourself.” – Mel Robbins

It’s easy to assume that confident people don’t doubt themselves. The reality is that even the most positive personalities can struggle with self-doubt. Don’t let a feeling of fear or insecurity keep you from trying something new. 

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer your fear, don’t sit at home and think about it.” – Dale Carnegie

Do you know what it’s like to feel stuck on a hamster wheel of overthinking? Sometimes the best way to conquer your fear is to take the first step. 

“Courage doesn’t always roar. Sometimes courage is that small voice at the end of the day that says, ‘I’ll try again tomorrow.’” – Mary Anne Radmacher

Courage and confidence aren’t always loud and boisterous. Some of the most courageous men and women approach life with kindness, humility, and a quiet determination to keep going. 

“Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every single step you take to reach that goal.” – Unknown

Sometimes measuring success doesn’t require a scale. Every single day is an opportunity to celebrate your progress. One of the best ways to stick with your wellness goals is to recognize the progress you make along the way. 

“Believe in yourself and all that you are. Know that there is something inside of you that is greater than any obstacle.” – Christian D. Larson

It’s easy to think, “I don’t have what it takes.” But if you can find the inner strength to keep going, you’ll be amazed at what you can accomplish — regardless of how big of an obstacle stands in your way. 

Want to Tap Into Your Inner Strength in the New Year?

Changing our perspective isn’t always easy, but it can make a tremendous difference in our quality of life. 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!

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!