Resolutions That Heal: Rethinking New Year Goals with Mental Health in Mind

man using rowing machine at gym

January often arrives with a familiar message: do more, try harder, push yourself. New workout plans. New routines. Big promises about becoming a “better” version of yourself. For many people, that pressure feels motivating. For others, it can feel overwhelming.

If you are a cancer survivor, your body and mind have already been through a marathon. Healing already asks a lot of you. So what if this year didn’t start with another list of things to fix? What if your resolution focused on support, steadiness, and mental well-being instead?

Rethinking New Year Goals with Mental Health in Mind

At Survivor Fitness, we believe healing is not about overhauling your life in January. It is about choosing goals that actually support you where you are right now. Here are some practices to consider to help you rethink New Year’s resolutions with mental health in mind:  

1. Flip the Script on Resolutions with Self-Compassion

    Traditional resolutions often focus on performance. How much you can lift. How fast you can run. How many habits you can stack into a week. Mental health goals look different. They are quieter. They are personal. And they do not need to be impressive to be meaningful.

    Resolutions work best when they feel doable. Not another obligation. Not another source of guilt. Just small choices that create breathing room in your life.

    Instead of asking, “What should I be doing more of?” try asking, “What do I need right now?”

    That question alone can change everything.

    2. Stop Adding to Your Plate

      Most resolutions fail because they feel like another chore on an already long to-do list. When we set goals that stress us out, we trigger the body’s “fight or flight” response. This is the opposite of what a healing body needs.

      This year, give yourself permission to choose goals that reduce pressure. That might mean saying no more often. It might mean leaving space in your schedule. It might mean letting go of habits that no longer serve you.

      A healthy resolution does not have to be ambitious. It can be a commitment to say “no” to things that drain your energy. Protecting your peace is a powerful way to support your recovery.

      3. Start Small and Keep It Simple

        Big changes are intimidating. Small shifts are sustainable. Instead of vowing to meditate for an hour every day, try committing to three deep breaths when you feel rushed. Instead of promising to journal every night, aim to write down one thing you are grateful for each week.

        Starting small builds confidence. When you achieve a simple goal, you prove to yourself that you are capable of change. These “small wins” create a positive momentum that carries you through the more challenging days.

        4. Build a Support System That Feels Safe

          Healing does not happen in isolation. Support makes a difference.

          That support might come from a therapist, a coach, a friend, or a community that understands what you have been through. It could also come from simply allowing yourself to ask for help when things feel heavy.

          Mental health resolutions often become stronger when they are shared. You do not need to carry everything alone.

          If you have been part of Survivor Fitness, you already know the power of connection and community. Whether through personal training, nutrition coaching, or mental health counseling, support helps you continue to show up for yourself.

          5. Focus on What Nourishes You

            Mental health and physical health are deeply connected. What you eat, how you move, and how you rest all play a role in how you feel.

            Rather than setting rigid goals, think about what helps you feel grounded and supported. Gentle movement. Balanced meals. Enough sleep. Time to process your thoughts and emotions. These are not extras. They are part of healing.

            Survivor Fitness: A Holistic Path Forward for Cancer Survivors

            This year, let your resolutions meet you where you are. Let them be flexible. Let them change as you do. Some days will feel hopeful, while others may feel heavy. Both are normal.

            At Survivor Fitness, we support cancer survivors through personal training, nutrition coaching, and mental health counseling because healing is never one-dimensional. It happens when the body, mind, and heart are cared for together.

            If you’re looking for support this year, we’re here to help. Learn more about our programs and apply today. 

            Survivor Fitness 2025 Year in Review: Celebrating Growth, Strength, and Community

            survivor fitness year in reveiw

            Every year, we’re moved by the strength and resilience of the cancer survivors we serve. The need for post-treatment care remains great, but we’ve made significant strides to support survivors. This past year reminded us that the road to recovery is never meant to be walked alone. When a caring community steps in, that impact reaches farther than any of us can imagine.

            As we wrap up the year, here are a few things we are proud to celebrate:

            1. Reaching Our Highest Participant Numbers

            This year brought the largest number of cancer survivors to our programs since Survivor Fitness began. We supported participants through nearly 8,500 personal training sessions, 2,000 more than last year. Our nutrition programs also saw incredible growth, with hundreds of one-on-one sessions. A year after launching, our mental health counseling program connected even more survivors with trusted therapists who helped them navigate recovery emotionally as well as physically.

            Behind every number is a real story of someone rebuilding strength, reclaiming confidence, or taking hopeful steps forward after treatment. If you haven’t yet, take a moment to read some of the life-changing stories from this year. They’re a powerful reminder of why our work matters so much.

            2. Expanding Our Reach Across Tennessee and the Country

            Survivor Fitness began in the greater Nashville area, expanded into Knoxville and Chattanooga, and continued to grow from there. The pandemic opened the door to virtual training, which became one of our most important tools to increase access. In 2025, our reach grew more than ever before. This year, we proudly served survivors not only in Tennessee but also across the country, in states like Texas, California, Washington, and New York. 

            If you’re a cancer survivor exploring what life looks like after treatment, we would love to support you. Our in-person and virtual programs allow participants to connect from wherever they call home.

            3. Increasing Engagement and Attendance at Events 

            Community support fuels nearly everything we do, and 2025 showed us how strong that support truly is. Attendance soared across all Survivor Fitness events, including Rock the Row gatherings in Nashville, Knoxville, and Chattanooga, and our Soirées in Nashville and Knoxville.

            These events gave more people the chance to hear directly from participants, celebrate their progress, and join in making the post-treatment journey more hopeful for others. The generosity of donors and partners this year directly expanded our participant scholarships and future programs. We’re deeply grateful for that.

            If you want to join us in 2026, be sure to follow us on Facebook or check out details about our upcoming events. You can also sign up to volunteer or become a partner at any point throughout the year. 

            4. Launching New Support Programs

            Helping survivors complete their initial training program is powerful, but continued support matters just as much. This year, we focused on creating opportunities for participants to stay connected and keep building healthy habits over time.

            In 2025, we introduced new at-home yoga classes, women’s health workshops, and a series of virtual nutrition classes to make wellness more accessible to everyone. Several alumni fitness groups formed as well, giving past participants a space to encourage one another long after their program ended.

            These initiatives grew faster than we expected. Learn more about our ongoing support options to see how we’re planning to build on them next year.  

            5. Welcoming New Team Members and Board Leaders

            A mission is only as strong as the people behind it. This year, we welcomed several new board members and team members who bring both professional expertise and personal passion to Survivor Fitness. With experience in healthcare, business, community leadership, and nonprofit service, each individual adds valuable insight to our work. 

            Meet some of our newest board and team members.

            Be Part of Making 2026 Even Stronger

            As we celebrate the year behind us, our eyes are already on the hope ahead. Survivor Fitness is growing because survivors continue to seek support, communities continue to show up, and people continue to believe in the power of healing after treatment.

            Thank you for being part of this mission—whether you’re a participant, partner, donor, trainer, or friend who cheers from the sidelines. We can’t wait to make an even greater impact together in 2026.

            If you’re ready to get involved, join us. Learn how you can become a supporter or apply to participate in our programs today. 

            Fueling Recovery: The Best Post-Workout Meals for Cancer Survivors

            Recovering from cancer and rebuilding strength through exercise is an incredible step toward reclaiming your connection to your body. And when you’re on a healing journey, nutrition plays a major role in helping your body repair, refuel, and regain energy. For cancer survivors, eating well after exercising can improve fatigue, strengthen the immune system, and enhance overall quality of life. 

            After working with thousands of participants in our programs, the team at Survivor Fitness has seen firsthand how pairing exercise with the right nutrition helps people heal faster, feel stronger, and move with confidence. Here’s our guide to post-exercise nutrition, along with a few of our favorite practical tips for how to make it work for you:

            What the Science Says About Post-Exercise Nutrition

            When you finish a workout, your muscles need specific nutrients to repair and replenish energy. Here are five important facts about post-exercise nutrition that cancer survivors should know:

            Your “Recovery Window” is Flexible. 

            You may have heard about the idea that you need to eat within 30–60 minutes after a workout. While that time frame can be helpful, it’s not set in stone. Research shows that muscles stay receptive to nutrients for up to four hours or longer after exercise. That means you don’t have to rush to eat right away, especially if you’re taking your time getting home or preparing a meal.

            The key takeaway: try to eat a balanced meal or snack within a few hours after your workout, but don’t stress if it takes a little longer.

            Consistent Intake is Essential. 

            For many cancer survivors, appetite changes or treatment side effects can make eating large meals difficult. What matters most isn’t perfect timing; it’s making sure you’re getting enough calories and protein throughout the day.

            Small, frequent meals or snacks can help you meet your nutritional needs and keep your energy levels stable. Think of your daily intake as a steady flow of fuel that helps your body recover over time.

            Prioritize Balanced Meals. 

            After exercising, your muscles need two key things: protein to rebuild tissue and carbohydrates to replace the energy you used. A simple combination like Greek yogurt with fruit, a turkey sandwich on whole-grain bread, or eggs with roasted sweet potatoes can do wonders for recovery.

            The right macro mix helps your body repair faster and reduces soreness so that you can stay active and keep progressing in your workouts. 

            Personalization is Key. 

            Every survivor’s body is different. Your nutritional needs depend on your treatment history, current medications, energy level, and fitness goals. Working with a registered dietitian, especially one experienced in oncology, can help you create a plan that fits your life.

            Our Survivor Fitness nutrition coaches specialize in helping survivors find foods they enjoy that also support their recovery goals.

            Post-Workout Meal and Snack Ideas for Cancer Survivors

            After an exercise session, the last thing you want is a complicated recipe. The goal is to consume essential nutrients quickly and easily. Here are a few simple, balanced ideas to help you refuel and recover: 

            1. Protein-Packed Salads

            A colorful, protein-rich salad can be the perfect post-workout meal. Mix fresh greens with grilled chicken, salmon, beans, or tofu, and add complex carbs like quinoa or farro. Drizzle with olive oil for a source of healthy fat.

            One of our corporate partners, Taylor Farms, offers convenient, ready-to-eat salad and meal kits that make it easier to refuel without the prep. Look for options with lean proteins and hearty veggies to keep you energized after a workout.

            2. Make-Ahead Snacks

            Sometimes workouts happen in the middle of the day when you don’t have time for a full meal. That’s where make-ahead snacks come in handy. These snacks travel well and can give you a quick energy boost before your next meal. 

            Our Survivor Fitness Recipe Book includes several simple recipes that our participants love. Try prepping protein or energy balls, homemade granola bars, or trail mix with nuts and dried fruit.

            3. Smoothies and Shakes

            Smoothies are one of the easiest ways to get protein, carbohydrates, and antioxidants all in one meal. Combine a source of protein (like protein powder, Greek yogurt, or nut butter) with a favorite frozen fruit and some leafy greens. You can also add milk or a dairy-free alternative for creaminess, and toss in some oats or flaxseed for extra fiber.

            Smoothies are especially helpful for survivors who struggle with appetite or digestive issues since they’re easy to drink and nutrient-dense.

            Finding What Works for You

            Rebuilding strength after cancer takes patience, practice, and care, but you don’t have to do it alone. Survivor Fitness is here to help you create a personalized plan and manageable routine so you can feel your best again.

            Whether you’re getting back into exercise or learning to love your body again, our team can help.  Learn more about our fitness, nutrition, and mental health programs for cancer survivors—or apply today.

            Special thanks to our Nutritional Sponsor, Taylor Farms, for supporting cancer survivors in their recovery. Survivor Fitness is able to provide scholarships to participants for the costs of our programs through gifts from our corporate sponsors and donors.   

            Managing Scanxiety: A Survivor’s Guide to Coping with the Fear of Recurrence

            two women showing strength in a gym

            Waiting for follow-up scans and test results after a cancer diagnosis can stir a unique kind of fear. Many survivors call it “scanxiety.” It’s a mix of nerves, dread, and hope that comes with every follow-up appointment. And it’s not a small issue. Research across many cancer types shows that up to 85% of survivors deal with some level of scanxiety. That means most survivors know this feeling well.

            Scanxiety is a real and heavy part of life after cancer. A cancer survivor once told us, “I was never as scared during treatment as I was when I entered survivorship.” 

            Nearly every Survivor Fitness participant has talked about the mental and emotional challenges of their post-treatment journey. We want to help you feel less alone by sharing strategies that can make the waiting and worrying a little easier.

            Evidence-Based Approaches for Coping with Scanxiety

            There’s no single way to make scanxiety disappear, but research shows that small, consistent steps can help ease the worry. Here are a few practical strategies that many survivors have found helpful:

            1. Pause, breathe, and give your mind a quiet break.

            Simple practices like deep breathing, meditation, or guided imagery can help calm your body and quiet racing thoughts. Studies suggest that relaxation techniques can reduce anxiety and stress during medical follow-ups. Even five minutes of slow, steady breathing before a scan can make a difference. Here are some relaxing breathing exercises for anxiety from BetterHelp, our mental health counseling program partner. You can also check out this helpful video that walks you through a simple breathing exercise.  

            Try building a routine of mindfulness, whether it’s meditation, prayer, or simply sitting quietly and focusing on your breath.

            Learn More: Check out Self-Care Strategies for Managing Stress for Cancer Survivors.

            2. Stay active to help your mind and mood.

            Movement is one of the best ways to reduce anxiety. Survivors who walk, stretch, or do light exercise often report feeling less tense before and after scans. One study noted that physical activity was one of the most common coping strategies among cancer survivors dealing with scanxiety. The movement does not have to be intense. A short walk outside, a yoga class, or light strength work can help boost your mood and remind you that your body is still strong and capable.

            Learn More: Explore Gentle Exercise Tips for Cancer Survivors.

            3. Share your fears with friends, family, or fellow survivors.

            Scanxiety often feels heavier when you try to carry it alone. Talking with someone you trust can help ease the weight. That might mean a family member, a close friend, or another survivor who understands. Many survivors say that having someone accompany them to appointments makes the experience less overwhelming. Social support has been shown to reduce distress, and it gives you a reminder that you don’t have to face the waiting period by yourself.

            Learn More: Discover How to Build Your Support Network After Cancer Treatment.

            4. Seek professional support that can give you tools to cope better.

            Sometimes the anxiety feels bigger than you can manage on your own. That’s normal, too. Counseling, support groups, or therapy can provide tools to work through fear and uncertainty. In fact, studies show that therapy focused on relieving anxiety and fear of recurrence is effective in lowering scan-related stress. 

            This is one reason Survivor Fitness added mental health counseling to our programs. We know that physical health and mental health are deeply connected. Healing after cancer often requires both.

            Learn More: Gain Insights for Building Mental and Emotional Resilience After Cancer Treatment.

            5. Focus on what you can control.

            Uncertainty is one of the hardest parts of scanxiety, but focusing on small things you can control helps calm the mind. Research found that cancer survivors who used proactive coping strategies—like preparing questions for their doctor, planning healthy routines, or setting aside time for rest—reported less anxiety while waiting for results. Simple steps such as keeping a consistent sleep schedule, preparing meals that fuel your body, or writing down concerns to bring to your next appointment can make the unknown feel more manageable.

            Learn More: Read Science-Backed Strategies for Living Healthier After Cancer.

            You’re Not Alone

            Scanxiety is one of the most common struggles survivors face. It can feel isolating, but the truth is that almost everyone who walks this path knows what it’s like to wait for results and wonder about the future.

            At Survivor Fitness, we’ve seen how survivors use these strategies to regain control, reduce fear, and focus on living fully after treatment. We’ve also seen how powerful it is when survivors share their stories. Hearing from others who understand can remind you that you don’t have to face scanxiety alone.

            If you want to read more about how other participants are finding hope and strength, explore our Survivor Fitness participant stories. You’ll see real people who have faced the same fears and discovered tools to move forward.

            You can also learn more about our programs or apply today to take your next step toward a more resilient and hopeful future. 

            Fall Back into Fitness: How to Reset and Refocus Your Wellness Goals This Season

            women working out lifting weights in a gym

            Fall is a favorite season for many in Tennessee, and it’s not hard to see why. The air turns crisp, the leaves begin to change, and there’s a comforting rhythm that comes with the return of routine. Kids go back to school. Work schedules settle in. Life starts to feel a bit more structured after the carefree pace of summer.

            That same rhythm can also be a powerful tool when it comes to your health and wellness. Whether you’re a cancer survivor working to rebuild your strength or simply someone who wants to re-engage with your health goals, fall can be the perfect time to reset and refocus.

            Five Encouraging Ways to Refocus on Wellness This Fall

            Whatever is prompting your desire to make a change, here are a few strategies to help you step forward with purpose and optimism this season:

            1. Ask Yourself What You Need in This Season

            Well-being is holistic and health is not one-size-fits-all. It changes with time, treatment, and life circumstances. As fall begins, take a moment to check in with yourself: What do you really need right now?

            Maybe your body is ready to move more and get back into a fitness routine. Maybe your mind needs rest and space to talk with a counselor. Perhaps your energy is focused on eating healthier as we head into the holidays or finding the motivation to exercise after cancer treatment.

            Give yourself permission to choose what’s most helpful and healing for you right now. Your wellness journey is your own, and it’s okay for your needs to change.

            If you’re a cancer survivor looking to regain health and well-being after treatment, but aren’t sure where to start, our team is here to help. Our program coordinators can share more about our programs and help you identify which ones might work best for you.

            2. Set Simple and Achievable Goals

            Once you know what you need, try to set sustainable health goals to help you move forward. These goals don’t have to be big. In fact, the simpler they are, the better.

            Your goal could be walking three times a week, drinking more water each day, or cooking one healthy meal at home each week. 

            If you talk to any Survivor Fitness participant, trainer, or nutritional coach, they’ll often tell you that small, consistent actions build momentum. And the sense of accomplishment you’ll feel from reaching those goals can inspire even more positive habits over time.

            3. Rebuild Your Routine One Step at a Time

            Fall routines can be your ally. Use the natural structure of the season—like school schedules, earlier sunsets, and cooler mornings—to create healthy habits. But don’t feel like you have to do everything at once.

            Start by adding one new habit at a time. You might go for a walk after dinner, prep healthy lunches for the week, or stretch for 10 minutes in the morning. Let the routine be something that works for you, not something that overwhelms you.

            With time, these small changes become second nature, and you may find yourself looking forward to them.

            4. Fill Your Plate with Seasonal Superfoods for Cancer Survivors

            One of the best things about fall is the abundance of fresh, seasonal produce. Many fall fruits and vegetables are packed with nutrients that support your immune system, aid digestion, and help you feel your best.

            Apples, sweet potatoes, pumpkins, leafy greens, and squash are full of antioxidants, fiber, and vitamins your body needs. Try roasting veggies for a simple side dish, blending pumpkin into a smoothie, or adding apples to your salads or oatmeal.

            Eating seasonally doesn’t just support your health. It can also reignite your interest in cooking and make healthy eating more enjoyable.

            You can also download our free healthy recipe book to discover nutritious favorites that are as delicious as they are good for you.

            5. Lean on a Community That Supports You

            You don’t have to pursue your health goals alone. Whether it’s a friend, a support group, a fitness coach, or a professional counselor, having people around you who encourage and believe in you makes a big difference.

            If you’re a cancer survivor, finding a community that understands your unique challenges can be especially empowering. At Survivor Fitness, we hear stories every day from people who felt lost or stuck until they found a safe space to rebuild their strength and confidence.

            Wherever you are, seek out the support you need. You deserve it.

            Take the Next Step with Us

            While Survivor Fitness is designed specifically for cancer survivors, the insights shared here are helpful for anyone looking to refocus their wellness goals this fall. If you or someone you know is a cancer survivor looking to rebuild strength and confidence through personalized fitness, nutrition coaching, or mental health counseling, we’d love to help.

            Learn more about our programs or apply today. You don’t have to do it alone. We’re here to support you every step of the way. 

            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 Together: How Partner Workouts Can Boost Recovery and Connection after Cancer

                      man using rowing machine at gym while fellow supporters cheer

                      Exercise is one of the most effective tools for long-term healing after cancer. In fact, a recent study published in the Journal of the National Cancer Institute found that recommended levels of physical activity significantly reduced the risk of dying from several common types of cancer. And here’s the best part: the more a person exercised, the better their odds.

                      But figuring out where to begin with exercising after cancer treatment can feel overwhelming. You might wonder what your body is capable of, worry about doing too much too soon, or simply feel unsure about how to start moving again. And let’s be honest—taking that first step is even harder if you’re doing it alone.

                      That’s exactly why Survivor Fitness exists. We were founded to make sure cancer survivors don’t have to navigate life after treatment by themselves. Whether it’s working one-on-one with a certified fitness coach, building a healthier relationship with food through nutritional guidance, or finding emotional support with a licensed therapist, we believe in the power of walking alongside one another. 

                      The Benefits of Partner Workouts After Cancer

                      Working out with a spouse, a friend, a family member, or a coach can make fitness more fun and boost your recovery and overall well-being in some surprising ways.

                      1. A Support System Beyond Treatment

                      When treatment ends, the support you had during that season from doctors, nurses, and caregivers often fades. But the need for support doesn’t end when treatment does. You still need people in your corner. Partner workouts create a sense of community and shared purpose that can be incredibly grounding during recovery.

                      At Survivor Fitness, we see this every day. Participants show up for their first session feeling uncertain or even a little fearful. But by the end, they’re stronger and more confident, often walking away with lasting friendships. 

                      Survivor Fitness participant Michael Burke’s story is a great example of this. His words about his trainer Jordyn, showed a deep and meaningful connection. 

                      “She has become a great friend, and I am convinced that she and Olivia Fazini, another trainer at the gym, have quite literally kept me alive.”

                      2. Motivation and Accountability

                      Some days, it’s just hard to show up. Finding the motivation to exercise after cancer treatment can be tough. But when you know someone else is counting on you, it’s easier to stick with your routine. Partner workouts give you that extra nudge on the tough days, and they’re a reason to celebrate your wins together when you hit a new milestone.

                      Some Survivor Fitness participants even enjoyed the power of partner workouts from a distance. Here’s how one individual described her online sessions with a trainer: 

                      “Emma made the class fun, and I gained strength week by week. It is not easy with age, but I am grateful that she helped me obtain my goal of getting stronger again.”

                      3. Emotional Connection

                      Cancer can feel isolating, and that isolation doesn’t always disappear once treatment is over. Exercising with someone you trust can create space for meaningful conversation, laughter, and emotional connection. You’re working on your physical health while also building mental and emotional health.

                      As Survivor Fitness participant Karin Downs explained, “The Survivor Fitness Program renewed my confidence in my body and my ability to do various activities; it has reminded me that I can do almost anything if I work hard, persevere, and stay committed to the activity or task—and also to trying new things.” 

                      4. A Shared Path Forward

                      When you work out with a partner, you’re improving your own health while investing in someone else’s journey. Whether they’ve also faced cancer or they’re just showing up to support you, there’s something powerful about working toward wellness together.

                      Survivor Fitness participant Suzanne Gaulden is a great example of the mutual connection that can be found in having a partner walk alongside you. 

                      “I got stronger, faster, and I feel fitter. But more than anything, I made a friend that I will have for a long time. Ainsley was the perfect trainer for what I needed at that time in my life.” 

                      Resources to Help You Get Started

                      Not sure where to start? We’ve pulled together a few of our favorite resources to help you and your workout partner build a routine that works for both of you.

                      You Don’t Have to Do This Alone

                      If you’re just finishing treatment or you’ve been in survivorship for a while, you don’t have to figure it out alone. Our programs at Survivor Fitness are designed to meet you where you are and walk with you every step of the way. Personal connection and encouragement are at the heart of everything we do, and we’ve seen our programs transform hundreds of lives.

                      Apply today or reach out to talk with someone from our team.

                      And don’t forget to follow us on Facebook to stay in the loop about upcoming group fitness classes, events, and more ways to connect with other survivors and supporters.

                      How to Support a Loved One Through Cancer Recovery: A Guide for Family and Friends

                      cancer survivorship support group

                      When someone you love finishes cancer treatment, it’s natural to feel a mix of emotions, including relief, gratitude, hope, and even a little fear. The hard part feels like it should be over. But in many ways, the road to recovery is just beginning.

                      At Survivor Fitness, we’ve seen how vital the post-treatment phase is for cancer survivors. After walking alongside hundreds of survivors through our programs, we know that the need for support doesn’t end when treatment stops.  In fact, it’s often when survivors need support the most. Whether survivors are finding motivation to exercise, adjusting to a new normal, or rebuilding emotional well-being, this next chapter requires patience, encouragement, and connection.

                      If you’re wondering how to help a loved one during this time, you’re not alone, and your support truly matters.

                      Some of the Challenges Cancer Survivors May Be Facing

                      While your loved one may radiate strength and resilience, there can be underlying challenges they might not readily express:

                      1. Rebuilding Physical Strength and Managing Fatigue

                      Cancer treatment can take a significant toll on the body, leading to persistent fatigue and muscle weakness. Your loved one may want to return to their previous activity levels or simply be able to walk upstairs without getting winded. Regaining strength can be difficult without the right support, leading to frustration and discouragement.

                      2. Navigating Nutritional Changes

                      Many cancer treatments can alter taste preferences, cause digestive issues, and create uncertainty about the best foods to eat for recovery and long-term health. Your loved one may feel overwhelmed by meal planning or unsure where to start.

                      3. Emotional Uncertainty and Fear

                      Even with successful treatment, the fear of recurrence and the anxiety of adjusting to a “new normal” can be significant. Your loved one might grapple with uncertainty about the future, changes in their body image, and processing the emotional impact of their cancer experience.

                      4. Feeling Isolated or Misunderstood

                      While surrounded by love, survivors may feel a disconnect from those who haven’t shared their specific journey. Well-meaning comments might feel dismissive of their ongoing challenges, which can often lead to feelings of being misunderstood and isolated.

                      Practical Ways to Support Your Loved One

                      Being there for a loved one doesn’t require grand gestures. Often, the small things mean the most. Here are some simple, meaningful ways to help:

                      1. Be Patient with the Process

                      Healing isn’t linear. There will be good days and harder days. Be mindful that your loved one may still need rest, may cancel plans unexpectedly, or might not be quite ready to jump back into life at full speed.

                      2. Educate Yourself About Cancer Recovery

                      Understanding the potential long-term side effects of cancer treatment and the emotional challenges of survivorship can help you be more empathetic and provide informed support.

                      3. Celebrate the Wins—Big and Small

                      Meeting a new workout milestone, making a healthy meal choice, or simply getting through the day with energy are all big wins, and every step forward matters. A little encouragement and positive self-talk go a long way.

                      4. Help Them Connect with Support Systems

                      Sometimes, the best help you can give is encouraging your loved one to lean on others, too—whether that’s a trainer, therapist, nutritionist, or a community like Survivor Fitness. Recovery doesn’t have to happen alone.

                      5. Encourage Gentle Movement and Offer to Be an Exercise Buddy

                      Suggest going for short walks together or participating in gentle exercise activities they enjoy. Your presence can provide motivation and make exercise feel less like a chore. Be patient and understanding if they need to adjust the pace or duration.

                      6. Support Healthy Eating Habits Without Pressure

                      Offer to cook nutritious meals together or help with grocery shopping. Be mindful of their dietary needs and preferences, and avoid pressuring them to eat anything they’re not comfortable with.

                      7. Offer Specific Help

                      Rather than saying “Let me know if you need anything,” offer something concrete. Asking “Can I bring over dinner on Tuesday?” or “Want me to pick up groceries this week?” makes it easier for your loved one to say yes.

                      8. Continue to Include Them

                      Ensure they still feel connected to your social circle and are included in activities they are up for. Modify plans as needed to accommodate their energy levels and needs.

                      Helpful Resources to Support You Both

                      Looking for practical tools and ideas to help your loved one through recovery? Here are a few resources we’ve created that can help:

                      You’re Not in This Alone

                      Supporting a loved one through cancer recovery can feel overwhelming at times. But your presence, encouragement, and love have the power to make a real difference. By cooking a meal together, sharing a walk, or simply sitting in silence, you are taking concrete steps to help your loved one heal. At Survivor Fitness, we believe in the power of connection, and we’re here to walk alongside survivors through every step of the journey. If you or someone you love is navigating life after treatment, we invite you to learn more about our programs or how to get involved with our mission.

                      Science-Backed Strategies for Living a Longer, Healthier Life After Cancer

                      cancer survivor working out at gym

                      Cancer survivors often receive a clear, comprehensive treatment plan to battle the disease. But when it comes to navigating life after cancer, the path forward isn’t always so well-defined. There’s no shortage of advice on how to rebuild your health, and new research is constantly emerging about what works best. The key is finding the right information—and the right approach—that fits your unique journey.

                      At Survivor Fitness, we know that life after cancer can feel overwhelming. That’s why we’re committed to combining the encouragement and camaraderie of cancer recovery with science-backed strategies that help our participants reclaim their health. From board members deeply rooted in the medical community to trainers who are certified cancer exercise specialists, we’re dedicated to using data and information to empower survivors in creating their individual paths to recovery.

                      Science-Backed Strategies for Life After Cancer Treatment

                      Here are five key strategies supported by research that have shaped our programs and can guide your journey to a healthier, longer life:

                      1. Establish a New Routine of Regular Physical Activity

                      Study: Regular physical activity after cancer treatment has been shown to reduce the risk of cancer recurrence and improve overall survival by up to 50% in some cancer types (Source: American Cancer Society). 

                      Getting started with an exercise routine after cancer treatment—even for those who were active before diagnosis—can feel daunting, but it’s incredibly valuable for long-term health. The most powerful thing you can do is to make the decision to begin right where you are.

                      We encourage participants to start slowly and find activities that bring them joy while also helping them regain strength and endurance through one-on-one training sessions.

                      1. Make Physical Activity a Lifelong Habit 

                      Study: Initiating physical activity after a cancer diagnosis was linked to an 11-13% lower risk for cardiovascular diseases (Source: JACC CardioOncology).  

                      Many cancer treatments can increase the risk of cardiovascular issues. Engaging in the lifelong habit of maintaining physical activity mitigates these risks. 

                      For many participants, Survivor Fitness serves as a launching point for a sustained fitness journey. Some of our graduates join alumni group classes, while others continue working with trainers beyond the program. Establishing these healthy habits is about creating a foundation for long-term health.

                      1. Find the Balance Between Gentle Beginnings and Gradual Progression

                      Study: Engaging in moderate-intensity training 2-3 times per week can significantly reduce cancer-related fatigue both during and after treatment. (Source: National Library of Medicine) 

                      Fatigue and muscle loss are two of the most common side effects of cancer treatment. Many survivors start with limited physical capacity after treatment, sometimes struggling with basic tasks like climbing stairs. That’s why our trainers focus on meeting participants where they are and gradually progress, pushing them to achieve more than they initially thought possible. This personalized approach to fitness is a cornerstone of our program.

                      1. Adopt a Nutrient-Rich Eating Plan That Works for You

                      Study: A diet rich in fruits, vegetables, and whole grains has been associated with a 20-30% reduction in the risk of cancer recurrence (Source: World Cancer Research Fund).

                      Healthy eating doesn’t have to be an all-or-nothing approach. Our partnered dietitians emphasize balance, not perfection. Instead of drastic changes, they help participants find realistic, sustainable ways to incorporate nutrient-rich foods into their daily lives. Whether it’s by practicing mindful eating or finding healthy alternatives to favorite snacks, the goal is to create a nutrition plan that supports long-term health while still being enjoyable.

                      1. Prioritize Mental Health and Emotional Well-being

                      Study: Mindfulness-based interventions have been shown to reduce stress and improve quality of life in cancer survivors by up to 25% (Source: Journal of the National Cancer Institute).

                      Cancer doesn’t just affect the body—it also takes an emotional toll. Many survivors experience anxiety, depression, or feelings of uncertainty about the future. 

                      This is a primary reason why we integrated mental health programs in 2024. Therapy, mindfulness, and other strategies for coping with cancer-related anxiety can help survivors navigate this new chapter with resilience and confidence. 

                      Your Journey to a Healthier Future Starts Here

                      At Survivor Fitness, we’re dedicated to helping you take the first steps towards a healthier, longer life after cancer. We believe in the power of combining scientific knowledge with personalized support to empower you on your journey. Explore our programs or apply today to start your journey toward a healthier, stronger future.

                      Find Your People: The Power of Support Systems in Cancer Recovery

                      cancer survivors and supporters

                      Here in Tennessee, we’re proud to call Drew Holcomb one of our own. His song, “Find Your People,” isn’t just a catchy tune; it’s an anthem that deeply resonates with the journey of cancer survivors. The lyrics remind us of the power of connection and the importance of having people who lift you up, especially during life’s most challenging moments.

                      “In a world of strangers, you don’t know who to trust
                      All you see is danger, tryna find what you lost
                      You can’t go in alone, everybody needs help
                      You gotta find your people, then you’ll find yourself.”

                      ​​For many cancer survivors, the need for a strong support system doesn’t end when treatment does. In fact, life after cancer can feel even lonelier. The doctors and nurses who provided compassionate care are no longer part of your routine. Friends and family, while well-meaning, may assume you’re “better” now and moving on. This transition can leave survivors feeling even more isolated as they navigate the complexities of life after cancer. 

                      At Survivor Fitness, we understand that building a strong support system is vital for long-term healing and wellness. We’ve witnessed firsthand the transformative power of community, and we’re here to help you find your people.

                      The Benefits of a Strong Support System for Cancer Survivors

                      Having a supportive network can make a world of difference in your recovery journey. Here are some key benefits:

                      1. Emotional Encouragement for Your Unique Challenges

                        According to multiple studies, social support is strongly associated with lower levels of depression and anxiety in cancer survivors. Sharing your experiences with others who understand can alleviate emotional burdens and foster a sense of belonging. Knowing that others care and are there to listen can be a powerful source of comfort during challenging times.

                        2. Meaningful Connections to Help You Find Your Path to Recovery

                        Recovering after cancer treatment is a deeply personal journey, and having the right support can make all the difference. At Survivor Fitness, we understand that individualized support is key to helping survivors take the next step in their recovery. That’s why our program partners aren’t just experts in their fields—they have experience working with cancer survivors and, in many cases, personal connections to cancer themselves. They understand the challenges survivors face and provide personalized guidance, encouragement, and accountability to help each individual navigate their unique path forward.

                        3. Increased Motivation for Regaining Strength & Health

                        Prioritizing fitness is a crucial part of regaining strength after cancer. Having someone to exercise with, trade healthy recipes with, or simply check in on your progress can make a significant difference. This accountability can help you stay motivated and committed to your well-being. Research published in the journal Supportive Care in Cancer highlights that social support can positively influence adherence to healthy behaviors in cancer survivors. 

                        This is something we’ve seen time and time again at Survivor Fitness. Nearly every participant spotlight shares how the encouragement they received from their trainer or nutrition coach became a valuable part of their recovery journey. 

                        This is also why we regularly offer group workshops and fitness classes to provide ongoing opportunities for alumni to gain motivation and camaraderie. You can connect with us on Facebook or Instagram to learn about our upcoming workshops.  

                        Resources for Finding Your Support Network

                        At Survivor Fitness, we’re committed to helping you build your support system. Here are some resources to get you started:

                        Find Your People for Life After Cancer Treatment

                        The journey after cancer treatment is filled with ups and downs, but you don’t have to navigate it alone. A strong support system can make all the difference—providing encouragement, motivation, and a sense of belonging when you need it most. At Survivor Fitness, we’re here to help you find your people. If you’re ready to take the next step in your recovery journey, learn more about our programs or apply today.