The start of a new year often brings a sense of possibility—a chance to reflect, reset, and set new goals. For cancer survivors, this moment can be both exciting and daunting. Life after treatment often comes with its own set of challenges, from adjusting to new physical realities to navigating uncertainty about what’s possible.
The good news is that setting and achieving health goals is absolutely within reach. At Survivor Fitness, we see it every day in the stories of our participants. The key is focusing on goals that create a lasting, meaningful impact.
How to Build Sustainable Health Goals That Last
Here are some practical insights and advice to help you establish sustainable health goals for the year ahead.
1. Focus on Your Path, Not Someone Else’s
It’s easy to fall into the trap of comparing your journey to another person’s journey, but every cancer survivor’s story is different—and that means every recovery is unique. Instead of striving for someone else’s goals, focus on what’s achievable and meaningful for you. This might mean adapting exercise routines based on your current capabilities, energy levels, and age.
As one of our training partners, Randianne Sears, explains, “Each cancer survivor has a different story, and that means different recoveries. You can’t duplicate the same training for someone.”
Embracing this mindset allows you to honor your journey while building a plan that works for your body and your life.
2. Progress, Not Perfection
Progress isn’t always a straight line, and accepting that reality is essential to staying motivated on our health journey. Some days, you might feel ready to conquer the world. On other days, rest might be the best option. That’s okay. Success lies in responding to our bodies, even if that looks different from one day to the next.
As Anna Brown, a certified personal trainer at Peak Fitness, reminds us, “Training is not always linear, and it is not one size fits all! Progress takes time, but the progress is undeniable!”
By keeping a balanced perspective, you can stay focused on the big picture, even during tough moments.
3. Think Habits Over Hustle
While it’s tempting to aim for a specific milestone, long-term health is more about habits than immediate outcomes. Establishing daily or weekly routines—like morning stretches, regular workouts, or mindful eating—creates a foundation for lasting success.
As training partner Robbie Robertson wisely notes, “A couple of really hard workouts right out of the gate will have roughly ZERO positive impact on your long-term health goals, but gradually building healthy habits into your routine (like working out regularly) will make them a lot more likely to stick.”
Instead of focusing on quick fixes, commit to small, consistent actions that build over time.
4. Measure Progress Beyond the Scale
For cancer survivors, progress may not always show up on a scale. That’s why finding alternative ways to measure success—like improved stamina, increased strength, or even simply feeling better—can be so powerful.
Sarah Denger, a cancer survivor and one of our partners, shares this encouragement:
“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.”
Recognizing and celebrating small victories reinforces your efforts and keeps you motivated to continue.
Build a Healthy Lifestyle One Step at a Time
By setting realistic, sustainable goals and embracing your progress—no matter how small—you can build habits that lead to lasting change.
If you’re ready to take the next step, Survivor Fitness is here to support you. Through personalized fitness training, nutritional guidance, and mental health counseling, we empower cancer survivors to regain strength and confidence after treatment.
Learn more about our programs or apply to become a participant today. Let’s work together to make this year your healthiest one yet!
