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.

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

    stronger after cancer, cancer survivors posing during gym workout

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

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

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

    Best Practices for Long-Term Healing After Cancer Treatment

    1. Remember that every journey is unique. 

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

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

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

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

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

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

    3. Find joy in everyday movement. 

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

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

    4. Set realistic and sustainable goals. 

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

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

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

    5. Build your ongoing network of support.

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

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

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

    Empowering Your Recovery: Essential Wellness Tools

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

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

    Take the Next Step in Your Journey

    Here are two important truths every cancer survivor should know: 

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

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

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

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

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

    But what happens when treatment ends? 

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

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

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

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

    Builds Emotional Resilience

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

    Reduces Stress and Anxiety

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

    Fostering Connection and Finding the Support You Need

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

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

    Strengthens the Mind-Body Connection to Improve Overall Health

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

    Words to Lift You Up: Mantras for Strength and Healing

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

    “I Can. I Will.”

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

    “I Am More Than My Diagnosis.”

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

    “I Deserve to Heal at My Own Pace.”

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

    “Every Day, I Am Getting Stronger.”

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

    Healing with Kindness Starts Here

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

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

    Small Steps, Big Impact: How to Create Sustainable Health Goals for the Year Ahead

    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!

    Stronger Together: Powerful Milestones & Memorable Moments from 2024

    survivor fitness participants

    As we wrap up the year, it’s a great time to look back on the powerful milestones and unforgettable moments that made 2024 so special for Survivor Fitness. We often encourage cancer survivors to pause and celebrate their progress, and we believe it’s just as important to take a moment as an organization to reflect on everything we’ve accomplished together.

    This year has been one of extraordinary hope, remarkable growth, and undeniable impact. From new programs to expanded events, the Survivor Fitness community has shown what it means to be stronger together.

    Powerful Milestones and Memorable Moments from 2024

    Here are a few of our most memorable milestones and moments from the past year: 

    1. Launching Mental Health Support: A New Era of Healing

    One of our most exciting achievements this year was the launch of our mental health program. For years, we’ve dreamed of offering a more holistic approach to healing, and this program has made that dream a reality. Participants now have access to three months of one-on-one therapy sessions, providing crucial emotional and mental support after cancer.

    The response has been overwhelmingly positive. Participants who’ve embraced this new resource share how transformative it has been, allowing them to process their journey and build a foundation of resilience. This milestone represents our commitment to caring for the whole person, and it’s been heartening to witness the difference it has made.

    2. Celebrating Growth: A Remarkable Increase in Participants

    This year, the Survivor Fitness family grew like never before. In 2024, we provided over 6,300 one-on-one training sessions, 600+ nutrition sessions, and 175+ group training sessions for participants.

    This represents a significant increase in participants compared to last year, with individuals joining us from across Tennessee and through online sessions nationwide. Each session is a step toward renewed strength, confidence, and courage. Behind every number is a survivor’s story—a testament to the power of support, determination, and community.

    Another aspect of growth worth celebrating is the additional partners, fitness trainers, and registered dietitians across the state of Tennessee. It’s been so encouraging to hear their response as they share their experiences from working with participants and we look forward to adding even more partners in 2025. If you’d like to learn more about becoming part of the Survivor Fitness network, let us know! 

    3. Expanding Events and Strengthening Impact

    Our annual fundraising events continued to grow and inspire. The Survivor Soirée and Rock the Row were filled with energy, joy, and memorable moments. These events not only raised critical funds but also brought our community together in celebration of resilience and hope.

    In addition to these signature events, we added exciting new partnerships and initiatives. Highlights included the NO BULL fitness event with NFL trainer Jeremy Holt and being a beneficiary of the Nashville Wine Auction. These collaborations allowed us to reach new audiences and expand our impact, making 2024 a year to remember.

    4. Smashing Our #GivingTuesday Goal

    #GivingTuesday was another incredible highlight of 2024. This year, we transformed it into #Giving21.6Day, setting an ambitious goal of $21,600 in honor of the projected 21.6 million cancer survivors in the U.S. What made it even more special was that we surpassed our goal by raising more than $35,000.

    Thanks to the generosity of individual donors and a matching gift from Litefoot Technology, we far exceeded expectations. These funds translate to over 1,000 training sessions for participants, directly supporting their journeys to reclaim strength and confidence after treatment. The success of this campaign is a powerful reminder of what we can achieve when we come together with a shared purpose.

    Looking Ahead with Gratitude

    As we reflect on 2024, it’s clear that none of this would have been possible without the unwavering support of our Survivor Fitness community. Whether you’ve participated in our programs, volunteered your time, donated to our cause, or attended our events, your contributions have made an immeasurable impact.

    We invite you to explore the inspiring stories of our participants and partners by reading our spotlights or checking out more memorable moments on Instagram. Their journeys are a testament to the strength and hope that define Survivor Fitness.

    Together, we’ve proven that we are stronger when we lift each other up. As we look ahead to 2025, we’re more committed than ever to empowering cancer survivors to reclaim their strength, confidence, and hope. Thank you for being part of this incredible journey.

    Here’s to another year of resilience, growth, and impact—because we truly are stronger together.

    Managing Holiday Stress: Self-Care Strategies for Cancer Survivors

    yoga meditation pose

    The holiday season can bring a mix of emotions for cancer survivors. On the one hand, it’s a time of gratitude and celebration—a chance to connect with loved ones and embrace the joy of the season. On the other, it can magnify the challenges of any lingering physical, emotional, or financial effects of cancer treatment. The desire to make the most of the season can also sometimes lead to overwhelming pressure, especially if you’re not feeling your best

    At Survivor Fitness, we understand how complex this time of year can be. That’s why we’ve put together an extended list of practical self-care strategies to help you navigate the holidays with less stress and more balance.

    Physical Self-Care: Move Your Body

    Staying active during the holidays is one of the best ways to manage stress and boost your overall well-being. While it can be challenging to find time for physical activity amidst the hustle and bustle, movement is essential for both your physical and mental health. 

    Here are a few ideas:

    1. Take Small Walks: Even a 10–15-minute stroll can make a big difference. If the weather isn’t ideal, consider walking indoors at a mall or community center. Here are some winter workout tips to keep in mind.
    2. Exercise at Home: Getting outside or finding time to make it to a gym can be a challenge during the holidays. The good news is that there are ways to stay active without specialized equipment. Need ideas? Here are a few indoor exercise routines for cancer survivors.
    3. Get Creative with Seasonal Activities: Activities like decorating, baking, or even playing with children can keep you moving and engaged while fostering a festive spirit.
    4. Listen to Your Body: Remember, some days may feel harder than others. It’s important to adjust your routine and take rest days when needed!

    Nutritional Self-Care: Enjoy with Intention

    The holidays often revolve around food, which can feel both joyful and overwhelming—especially if treatment has impacted your diet or appetite. 

    Here are a few tips to help you approach holiday eating with balance and confidence:

    1. Be Honest About Your Needs: Let family and friends know about any dietary restrictions or preferences you have. Advocating for yourself can help avoid unnecessary stress or discomfort.
    2. Focus on Whole, Nutrient-Dense Foods: Incorporate fruits, vegetables, lean proteins, and whole grains into your meals to support your energy and immune system. Here are some easy ways to incorporate nutrient-rich foods into your diet.
    3. Stay Hydrated: Drinking plenty of water can help you feel more energized and manage cravings during big meals or holiday events. Here are some helpful nutrition reminders to manage fatigue during the holidays.
    4. Savor the Treats: It’s important to treat yourself and savor the flavors of the season! Don’t shy away from indulging in your favorite holiday goodies if they bring you joy.

    Emotional and Mental Self-Care: Protect Your Peace

    The holidays can be emotionally draining, so prioritizing your mental well-being is crucial! Here are some ways to support yourself emotionally and mentally:

    1. Practice Relaxation Techniques: Incorporate mindfulness, deep breathing, or meditation into your daily routine. These small moments of calm can make a big difference when stress starts to build. 
    2. Set Realistic Expectations: It’s okay if you can’t do everything you used to or if you need to scale back on holiday plans. Focus on what matters most to you and let go of unnecessary pressures.
    3. Harness Positive Affirmations:  Elevating your thoughts with positivity can help you stay grounded and hopeful throughout the season. Remind yourself of the progress you’ve made and your ability to thrive through challenges. Here are some holiday affirmation ideas to consider.
    4. Seek Emotional Support: Reach out to friends, family, or a counselor if you’re feeling overwhelmed. Sometimes, just talking about your feelings can help lighten the load. Here are some ways you can build your personal support system after cancer.

    ‘Tis the Season to Take Care of Yourself

    The holidays may come with challenges, but they also offer an opportunity to focus on what truly matters—your health, happiness, and connections with loved ones. By incorporating self-care strategies into your daily life, you can enjoy the season with less stress and more peace.

    If you’re looking for additional support on your journey after cancer treatment, Survivor Fitness is here for you. Our programs combine one-on-one fitness training, nutritional guidance, and mental health counseling to help you rebuild strength and confidence. Learn more about our mission and apply to become a participant today.

    You don’t have to navigate the holiday season—or your recovery—alone. Let us help you thrive.

    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: