Fall Superfoods for Cancer Recovery: Seasonal Fruits and Vegetables to Boost Your Health

The experience of going through cancer treatment often changes eating habits, and many survivors find themselves craving healthier options as they start the next chapter of their recovery. Thankfully, the fall season is brimming with delicious, nutrient-packed foods that can help boost recovery.  Seasonal fruits and vegetables can provide essential vitamins, minerals, and antioxidants that support your recovery and long-term health.

At Survivor Fitness, one of our goals is to help survivors connect with nutritionists and dietitians to create personalized meal plans that support their healing journey. Whether you’re just starting to explore new food options or you want to get more creative in the kitchen, we’re here to guide you. We’ve also compiled some of our favorite recipes into a Survivor Fitness cookbook—available to all of our participants.

In this article, we’ll highlight some of the best fall superfoods for cancer recovery and share a few simple recipes to get you started.

Fall Superfoods to Boost Your Health

Here are a few seasonal superfoods that not only offer rich flavors but also provide essential nutrients known to aid in cancer recovery and long-term health:

1. Pumpkins 

Pumpkins are much more than the symbol of fall—they’re a nutritional powerhouse packed with beta-carotene, a potent antioxidant. Studies show that beta-carotene helps combat free radicals in the body, which is critical for cancer survivors. It also supports the immune system and promotes healthy skin. The fiber in pumpkin also aids in digestion, which can be particularly helpful for those managing side effects from treatment.

2. Brussels Sprouts

Brussels sprouts are a fall favorite and an excellent source of sulforaphane, a compound that has been shown to have cancer-fighting properties. These cruciferous vegetables also contain high levels of vitamin C, which can boost the immune system and aid in tissue repair. Brussels sprouts are versatile and can be roasted, sautéed, or added to salads for an easy, nutritious addition to your meals.

3. Sweet Potatoes 

Sweet potatoes are loaded with beta-carotene, fiber, and vitamins A and C, making them a perfect fall staple for cancer recovery. The nutrients in sweet potatoes support immune function, promote healthy skin, and improve digestive health. They also provide a steady release of energy, making them a great choice for maintaining stamina during recovery.

4. Apples

Apples are crisp and delicious in the fall, and they have numerous health benefits for cancer survivors. Packed with fiber and antioxidants, apples help support digestive health and reduce inflammation—two key areas of concern during recovery. The polyphenols in apples have also been linked to immune support. Whether you enjoy them raw, baked or blended into a smoothie, apples are a versatile fall fruit that can easily fit into a nutritious meal plan.

Delicious & Simple Fall Recipes for Cancer Survivors

Here are a few recipes in our Survivor Fitness Cookbook that incorporate these ingredients:

  1. Pumpkin Oatmeal Pancakes – A delicious and hearty breakfast option from Ambitious Kitchen. This recipe is vegetarian, gluten-free, and packed with fiber.
  2. Sweet Potato Kale Salad – A nutritious lunch or dinner option from Whole & Heavenly Oven. You can also add cranberries or pomegranates for an extra fall flavor boost.
  3. Chicken Sweet Potato Curry– A flavor-packed, healthy dinner option from Abbey’s Kitchen that’s perfect for meal prepping.
  4. Air Fryer Apple Crisp – A lighter take on a classic apple crisp from Nourished Routes, perfect for a fall dessert.

Nourish Your Body, Support Your Recovery

Eating a healthy, nutrition-rich diet is an important part of cancer recovery. By incorporating seasonal superfoods into your meal plan, you can provide your body with the nutrients it needs to heal and thrive.

If you’re looking for support on your recovery journey, Survivor Fitness is here to help. Our programs offer personalized fitness training, nutritional support, and mental health counseling to help you navigate the challenges of recovery and find hope and healing. You can apply to become a participant and gain access to personalized fitness, nutrition, and mental health to help you take the step from surviving to thriving.

It’s Never Too Late: Starting Your Fitness Journey After Cancer 

Cancer survivors often face a unique and overwhelming challenge after treatment. Many want to “get back to normal” or do something positive for themselves, but the physical and emotional toll of cancer can leave them feeling weak, tired, and uncertain about what to do next. It’s common for survivors to feel like it might be too late to start something new, especially if they’ve been inactive for a while. 

At Survivor Fitness, we’ve had the privilege of witnessing participants of all ages and fitness levels reclaim their strength and health, proving that it’s never too late to start. We’ve worked with individuals from 18 to 84 years old, from those who were extremely active to those who had never exercised regularly before their diagnosis. One thing they all have in common is their determination to take steps towards better health. 

If there’s one piece of advice our participants consistently share with other survivors, it’s this: “Do it! It’s never too late to take control of your health and start rebuilding your strength.”

In that spirit, we want to offer a few tips to help you begin your own fitness journey after cancer. These resources are designed with cancer survivors in mind, so you can feel empowered to take those first steps, no matter where you are in your recovery.

Tips for Starting Your Fitness Journey After Cancer

1. Reignite Your Motivation to Move After Treatment

Getting back into exercise after treatment can be tough, but it starts with reconnecting to your personal “why.” Whether it’s feeling stronger, gaining energy, or doing something just for you, finding that spark of motivation can keep you moving on even the hardest days. Remember, progress isn’t about speed; it’s about rediscovering the joy in movement.

2. Ease Into Your Fitness Routine with Gentle Workouts

Your body has been through a lot, so it’s important to start small and build up gradually. Begin with gentle exercises like walking, stretching, or yoga to reintroduce movement into your life. Even short, 10- to 15-minute sessions can make a big difference over time. Small, consistent steps make a big impact over time, so focus on moving at your own pace without overdoing it.

3. Stretch to Boost Flexibility and Aid Recovery

Stretching is an essential part of any fitness routine, especially after cancer treatment. It helps improve flexibility, reduce muscle stiffness, and increase circulation—all things that can support recovery. Regular stretching also reduces your risk of injury, which is especially important when you’re just getting back into exercise.  

Post-treatment, your body can feel stiff and tight, and regular stretching helps reduce that discomfort. Simple stretches can increase your range of motion and set the stage for a safe and effective workout.

4. Tailor Your Routine to Fit Your Body’s Age and Needs

Exercise isn’t one-size-fits-all, especially when you’re recovering from cancer. Tailor your workouts to match your current fitness level, age, and energy levels. Whether you’re focusing on light movement or more challenging routines, the goal is to find a routine that works for you—one that meets your body where it is today and challenges you in a healthy, sustainable way.

5. Adapt Your Exercises Based on Your Treatment History

Certain cancer treatments can have long-term effects on your body, making it important to modify exercises when necessary. For example, if you’ve had surgery or radiation in specific areas, certain movements may need to be adjusted to prevent discomfort or injury. Always listen to your body and consult with a fitness professional or physical therapist who has experience working with cancer survivors. They can guide you in choosing exercises that are safe and effective for your unique situation.

6. Make Fitness Fun by Exploring Creative Movement

Exercise doesn’t have to be a chore—it can be something you enjoy! Explore creative ways to move your body that make you feel good, whether it’s dancing in your living room, hiking in nature, or trying a new fitness class with friends. The more you can incorporate activities you love, the more likely you are to stick with your routine. Fitness should be something that enhances your life, not something you dread.

7.  Measure Your Progress Beyond the Scale

It’s easy to get caught up in the numbers on a scale, but when it comes to rebuilding strength after cancer, progress is about much more than weight. Focus on how your body feels, how much energy you have, and how your strength and endurance improve over time. Even if the scale doesn’t move, you’re still making significant gains in your health and fitness. Celebrate those wins, no matter how small they seem, and remember that progress is a journey, not a destination.

It’s Never Too Late: Take the First Step Today

Starting a fitness journey after cancer may feel daunting, but it’s never too late to begin. At Survivor Fitness, we’ve seen firsthand how transformative exercise can be for cancer survivors of all ages. Whether you’re looking to regain strength, improve your mental well-being, or simply take a step toward a healthier lifestyle, we’re here to help.

If you’re feeling unsure about where to start, that’s exactly why Survivor Fitness exists. Our programs are designed to meet you where you are and guide you through the process with support every step of the way. Take the first step by exploring our resources, reading participant spotlights, or applying to join one of our programs. 

We’re here to help you every step of the way—because it’s never too late to take control of your health and start moving forward.

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!

7 Ways to Reclaim Your Self-Esteem After Cancer

four people standing with their arms around each other looking at the sunset

We all know the physical toll that cancer and its treatment can take. Hair loss, weight fluctuations, and scarring are visible reminders of the battle you’ve fought. But the invisible impact of the emotional and mental challenges can often feel just as overwhelming. Whether you’re a young woman facing the loss of your breasts, a man grappling with fatigue and changed energy levels, or an older adult navigating new limitations, the journey to regain self-esteem and embrace your post-cancer body can be daunting.

At Survivor Fitness, we understand these challenges firsthand. That’s why our program was designed to help you regain physical strength after treatment and to address the holistic needs of cancer survivors, including the emotional journey. Countless participants have shared how our personalized program, combining fitness training, nutritional coaching, and now, mental health counseling, has empowered them to find renewed strength and self-love. While physical fitness undoubtedly plays a crucial role in boosting self-esteem, we firmly believe that a comprehensive approach is vital to true healing. If you’re feeling lost and unsure where to start, know this: you’re not alone.

Here are a few steps you can take to regain self-esteem after cancer: 

 

1. Recognize Your Strength

Your body has been through a lot, and it may have changed. Instead of fixating on what’s lost, focus on what your body can still do. Celebrate its strength, resilience, and the amazing things it continues to accomplish.

2. Reconnect with Your Body

If you want to start a fitness routine after cancer, it’s essential to start small with gentle exercise routines. Practice mindful movement, listen to your body, explore activities you enjoy, and engage in self-care rituals. Reconnect with your body on a sensory level, appreciate its sensations, and rediscover the joy of movement.

3. Practice Self-Compassion

More than anything, it’s important to be kind to yourself. Acknowledge the emotional rollercoaster you’re on and validate your feelings. Be patient with your body as it heals and remember that progress takes time. Treat yourself with the same gentle understanding you would offer a loved one facing a similar struggle.

4. Redefine Beauty

Our culture often associates beauty with specific physical attributes, but cancer challenges these narrow definitions. Remember, beauty is multifaceted and also encompasses your strength, resilience, and the unique story of your scars. Embrace the changes in your body as a testament to your incredible fight.

5. Challenge Negative Thoughts

Most of the time, our inner critic can be our biggest enemy. When negative thoughts about your body surface, challenge them with facts and positive self-affirmations. Remember, your appearance does not define your worth.

6. Find Your Tribe

Surround yourself with supportive individuals who celebrate you for who you are and understand what you’ve been through. Connecting with other survivors can offer invaluable support and shared experiences, fostering a sense of belonging and acceptance.

7. Celebrate Small Victories

Recovery is a marathon, not a sprint. Celebrate every milestone, big or small, on your journey to feeling good in your own skin. Completing a workout, trying a new outfit, or simply allowing yourself to laugh are all victories worth celebrating.

Regain Your Self-Esteem with Survivor Fitness

Regaining your self-esteem after cancer is a journey, not a destination. But with the right tools and support, you can reclaim your confidence and embrace your beauty, inside and out. The Survivor Fitness program offers a personalized approach to healing that combines fitness training, nutritional coaching, and mental health counseling to empower you on your journey.

Ready to take the first step towards reclaiming your self-esteem?

Learn more about our program or submit an application to discover how we can support you on your path to healing and wholeness.

Eating for Recovery: Nourishing Your Body After Cancer

a plate of colorful food on a wooden table

The journey after a cancer diagnosis can feel like charting a new map, with twists and turns you never anticipated. One crucial aspect of finding your footing again is reclaiming your energy and strength through food. Nourishing your body with the proper fuel can be life-changing, but the path forward isn’t always clear. You might face fatigue, side effects that impact your appetite, or just plain uncertainty about what’s best for your body.

At Survivor Fitness, we understand these challenges. Through our partnerships with incredible registered dietitians and nutrition specialists, we’ve seen the tremendous power of personalized nutrition as part of a holistic approach to recovery after cancer treatment. In this post, we’ll share some tips and hacks that have helped our participants thrive.

Nutritional Tips for Your Post-Cancer Journey: Find What Works for YOU

In the realm of post-cancer recovery and wellness, it’s essential to remember that nutrition is not a rigid set of rules but rather a new perspective. While general guidelines provide a foundation, there’s no singular “perfect” way to nourish your body. 

As one of our partners, Jill Merkel, shared, “There’s so much misinformation and confusion about what to eat or not eat with a cancer diagnosis that people are afraid to eat. Helping participants to realize that there’s no perfect way of eating and helping them find what is right for them is my main goal.” 

Make Small, Sustainable Changes

Drastic dietary overhauls might feel overwhelming, and often, tiny adjustments can lead to significant results. Allison Tallman, another one of our nutrition partners, describes it this way: “It’s better to make small changes one at a time rather than a lot of big changes all at once. This helps the changes you make actually stick.”

She encourages cancer survivors to make simple switches to their diet and celebrate each positive shift, no matter how small. 

Make Sure To Fuel Your Body

When you’re battling fatigue or nausea from treatment, skipping meals might seem tempting, but fueling your body is crucial for healing. Aim for three regular meals and two or three healthy snacks a day. Choose foods that are easy to digest and pack an energy punch, like whole grains, lean protein, and fruits and vegetables. Listen to your body’s hunger cues and prioritize nourishing yourself.

Prioritize Protein

Protein is the building block of your cells, tissues, and muscles. Adding the right amount of protein can help counteract the muscle loss from cancer treatment.  That’s why one of the first areas of focus for our partners is to make sure participants eat enough food and get enough protein in their diet. This can include protein sources like lean chicken or fish. You can also find a variety of non-meat sources of protein. 

Embrace Mindful Eating

In the hustle and bustle of life, it’s easy to rush through meals. Cultivate a habit of mindful eating, savoring each bite, and paying attention to hunger and fullness cues. This practice enhances digestion and fosters a deeper connection with your food.

Snack Smart

Stock your pantry with nutritious foods that are easy to grab and delicious. Some of the best options include trail mixes with dried fruit and nuts, Greek yogurt with berries, or mini bell peppers with hummus. Keep pre-cut vegetable sticks and slices and easy dips in the fridge for a quick and refreshing snack anytime.

Fuel your Body Before and After Exercise 

As you embark on your fitness journey post-cancer, the importance of fueling your body cannot be overstated. Prioritizing nutrition before and after workouts can enhance performance, aid recovery, and support overall well-being.

Spice Up Your Water 

Staying hydrated is an essential part of cancer recovery, but plain water can get a bit boring. Infuse your H2O with fruits, herbs, or vegetables to make it a tasty and hydrating treat. There are dozens of combinations you can choose from. Try cucumber and mint, watermelon and basil, or citrus slices for a refreshing twist. Bonus points for adding berries or ginger for their antioxidant and anti-inflammatory properties.

From Surviving to Thriving: Embracing Nutrition’s Role in Recovery

Remember, your post-cancer journey is just as unique as your diagnosis and treatment. Your nutritional needs will evolve over time. Listen to your body, stay patient with yourself, and celebrate every small victory. If you’re struggling, don’t hesitate to seek professional guidance from a registered dietitian or nutritionist.

At Survivor Fitness, we believe in empowering you to take control of your recovery. We combine personalized training with expert nutritional support to help you build strength, regain energy, and rediscover the joy of movement. 

We’d encourage you to explore our website for additional resources and recipe ideas. You can also learn more about our program or contact our team to discover how to become a Survivor Fitness participant today.

Starting Strong: Gentle Exercise Tips for Cancer Survivors  

a group stretching on yoga mats

Navigating the post-treatment journey after a cancer diagnosis can be daunting, especially in the first few weeks and months. On one hand, cancer survivors are grateful to be finished with treatment and excited about the opportunity to get back to living. On the other hand, regaining strength and energy often feels like a monumental task. As one of our participants put it, “Ringing the bell at the end of treatment felt very triumphant. There was a sense that now you can move on with your life, but I wasn’t feeling that at all.” 

At Survivor Fitness, we get that the physical, mental, and emotional terrain after a cancer diagnosis can feel uncharted and overwhelming. We’ve walked hand-in-hand with hundreds of survivors on this journey, and nothing warms our hearts quite like witnessing their transformation. But here’s a universal truth our team and trusted trainers share with almost everyone at the starting line: it’s okay to start slow. This isn’t a race to reclaim strength. It’s a mindful exploration of your body’s renewed potential. Every gentle step, every breath, every quiet victory is a testament to your resilience. 

Gentle Exercise Tips for Cancer Survivors  

While every cancer survivor’s journey is unique, we’ve found that reclaiming your physical and emotional well-being requires a gentle, evidence-based workout routine. In this blog, we wanted to highlight a few common gentle exercise tips for cancer survivors that we share with participants.  

1. Focus on rebuilding your core strength and stability. 

Many cancer treatments can weaken core muscles. But just like the sturdy foundation of a house, a strong core provides crucial stability for all your movements, from everyday activities to exercise. That’s why it can be helpful to start with pattern-based exercises to strengthen your core muscles, such as seated cat-cow, bird-dog, and superhero planks. Even if you’re not using resistance or weight, these exercises provide a stable base for all other movements and improve overall posture. Another way to build core strength is through practices like yoga and tai chi that combine movement with deep breathing, promoting both physical well-being and emotional resilience.

2. Explore gentle movement and cardio exercises. 

Those first few days you can work out again are all about rediscovering the joy of movement, not pushing limits. The good news is that there are a variety of fun outdoor exercises for cancer survivors and their friends. Whether it’s a nature walk, cycling on a flat path, or tending your garden, outdoor activities offer a natural mood boost while gently engaging your muscles. Immerse yourself in the sights and sounds of nature, allowing your body to move intuitively. You might also consider incorporating a few creative indoor exercise ideas during the colder winter months into your routine. 

3. Listen to your body. 

After cancer, it’s natural to want to jump back into old routines. But your body’s telling a different story about reclaiming your strength in a sustainable, joyful way. If you start to feel exhausted, listen to what your body is trying to tell you. It’s not a sign of weakness but a wise reminder to rest, refuel, and come back stronger! Remember: slow and steady wins the race, and your race is all about feeling good and strong. 

4. Recognize how your diagnosis and treatment impact your capabilities. 

Recognizing the unique impact of your specific type of cancer or treatment on your workout routine is crucial for maintaining a safe and effective fitness regimen. For example, women with breast cancer should be mindful of avoiding exercises that place excessive strain on the chest muscles. That’s why consulting with your medical professional or seeking guidance from a cancer exercise specialist is key. It’s imperative to tailor your workouts to your unique diagnosis. Remember, your cancer journey is unique, and your workout routine should be too! 

5. Find creative and effective ways to modify exercises. 

If a movement causes pain or makes you unsure in any way, it’s best to start with a modified exercise. This is especially true for cancer survivors seeking creative and effective ways to cater to their needs. There are several ways to modify an exercise to prevent injury and ensure you get the most out of your movement. For example, consider a modified push-up to add stability. If a movement includes jumping, you may change it without the jump or make the leap smaller to reduce the impact on your joints and leg muscles.

Let’s Start Strong Together

At Survivor Fitness, we believe in the transformative power of small steps. That’s why we offer a personalized fitness and nutritional program tailored to our participants’ specific needs and preferences. 

Ready to reclaim your strength and rediscover the joy of movement? Survivor Fitness is here to walk alongside you every step of the way. You can learn more about taking the first steps with Survivor Fitness, check out our FAQs, or apply to the program today!