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

blueberries apple avocado kiwi almonds

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

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

What the Science Says About Post-Exercise Nutrition

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

Your “Recovery Window” is Flexible. 

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

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

Consistent Intake is Essential. 

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

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

Prioritize Balanced Meals. 

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

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

Personalization is Key. 

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

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

Post-Workout Meal and Snack Ideas for Cancer Survivors

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

1. Protein-Packed Salads

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

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

2. Make-Ahead Snacks

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

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

3. Smoothies and Shakes

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

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

Finding What Works for You

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

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

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

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

two women showing strength in a gym

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

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

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

Evidence-Based Approaches for Coping with Scanxiety

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

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

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

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

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

2. Stay active to help your mind and mood.

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

Learn More: Explore Gentle Exercise Tips for Cancer Survivors.

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

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

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

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

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

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

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

5. Focus on what you can control.

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

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

You’re Not Alone

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

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

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

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

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

women working out lifting weights in a gym

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

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

Five Encouraging Ways to Refocus on Wellness This Fall

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

1. Ask Yourself What You Need in This Season

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

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

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

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

2. Set Simple and Achievable Goals

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

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

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

3. Rebuild Your Routine One Step at a Time

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

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

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

4. Fill Your Plate with Seasonal Superfoods for Cancer Survivors

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

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

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

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

5. Lean on a Community That Supports You

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

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

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

Take the Next Step with Us

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

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

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

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

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

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

The Hidden Struggles Cancer Survivors Face

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

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

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

Encouragement for the Journey Ahead

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

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

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

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

2. Physical strength builds emotional strength.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

            You Deserve to Feel Strong Again

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

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

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

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

            man using rowing machine at gym while fellow supporters cheer

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

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

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

            The Benefits of Partner Workouts After Cancer

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

            1. A Support System Beyond Treatment

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

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

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

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

            2. Motivation and Accountability

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

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

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

            3. Emotional Connection

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

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

            4. A Shared Path Forward

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

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

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

            Resources to Help You Get Started

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

            You Don’t Have to Do This Alone

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

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

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

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

            cancer survivorship support group

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

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

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

            Some of the Challenges Cancer Survivors May Be Facing

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

            1. Rebuilding Physical Strength and Managing Fatigue

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

            2. Navigating Nutritional Changes

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

            3. Emotional Uncertainty and Fear

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

            4. Feeling Isolated or Misunderstood

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

            Practical Ways to Support Your Loved One

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

            1. Be Patient with the Process

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

            2. Educate Yourself About Cancer Recovery

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

            3. Celebrate the Wins—Big and Small

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

            4. Help Them Connect with Support Systems

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

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

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

            6. Support Healthy Eating Habits Without Pressure

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

            7. Offer Specific Help

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

            8. Continue to Include Them

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

            Helpful Resources to Support You Both

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

            You’re Not in This Alone

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

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

            cancer survivor working out at gym

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

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

            Science-Backed Strategies for Life After Cancer Treatment

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

            1. Establish a New Routine of Regular Physical Activity

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

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

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

            1. Make Physical Activity a Lifelong Habit 

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

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

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

            1. Find the Balance Between Gentle Beginnings and Gradual Progression

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

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

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

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

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

            1. Prioritize Mental Health and Emotional Well-being

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

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

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

            Your Journey to a Healthier Future Starts Here

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

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

            cancer survivors and supporters

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

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

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

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

            The Benefits of a Strong Support System for Cancer Survivors

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

            1. Emotional Encouragement for Your Unique Challenges

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

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

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

              3. Increased Motivation for Regaining Strength & Health

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

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

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

              Resources for Finding Your Support Network

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

              Find Your People for Life After Cancer Treatment

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

              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.