Highlights from Rock the Row 2023

Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023

One of the most motivational aspects of the Survivor Fitness community is the way our partners and advocates rally together to support participants in their recovery journey. For the past decade, we’ve been amazed by the various ways people have donated their time and money (and in some cases, sweat) to sponsor scholarships for participants.

Rock the Row has become one of our cornerstone events. Former participants, trainers, board members, and advocates for Survivor Fitness all come together in teams to compete in a relay-style rowing competition. Leading up to the event, participants raise funds to help their team reach their goal to support Survivor Fitness participants. 

Highlights from Rock the Row Knoxville

Last month, we hosted our inaugural Rock the Row Knoxville at Performance Training, Inc.  Participants showed up early to begin the 20,000 and 30,000-meter competition. Here are a few highlights from the 2023 Rock the Row in Knoxville:

  • We had 13 teams (nearly 130 people) attend this event. 
  • Collectively, the teams rowed more than 260,000 meters! 
  • Rock the Row Knoxville blew its fundraising goal out of the water, raising more than $34,000 during this year’s event. 

Our hosts, Performance Training Inc., took first place in this year’s competition, and it was a blast watching each of the teams give it their all. 

Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023
Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023
Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023
Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023
Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023
Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023
Rock the Row Survivor Fitness Fundraising Event in Knoxville 2023

Highlights from Rock the Row Nashville 

The event in Knoxville was hard to top, but participants in Rock the Row Nashville definitely gave them a “row” for their money. Here are a few of the highlights from the 2023 Rock the Row in Nashville:

  • There were 7 teams (70 people) in attendance. 
  • Each team rowed a full marathon (a little over 42,000 meters). 
  • CrossFit Freeflow took first place at Nashville’s Rock the Row as well, completing in 2 hours and 17 minutes. 
  • The generosity from our Nashville community was terrific, with teams raising nearly $50,000 through the event. 

Here are a few favorite moments from our Nashville community rowing it out for Survivor Fitness participants: 

Rock the Row Fundraising Event participants pose for photo in Nashville
participants of Rock the Row Survivor Fitness Fundraising Event in Nashville
people watching happy woman rowing at Rock the Row Nashville
man using rowing machine at Rock the Row Nashville
people watching woman rowing at Survivor Fitness Fundraising Event
6 Rock the Row participants stand together for photo
3 women participants posing at Rock the Row Survivor Fitness Fundraising Event

Join us at Rock the Row in Chattanooga

Want to participate in our next Rock the Row event this year?  There’s still time to sign up for our next event in Chattanooga—where you and nine of your friends will go head-to-head to see who can row the fastest and raise the most, all to benefit cancer survivors in these communities! To learn more additional details or to register, please click here.

You can also stay updated on future Survivor Fitness events by signing up for our newsletter.

8 Fun Outdoor Exercise Ideas for Cancer Survivors and Friends

For cancer survivors, engaging in physical activity after treatment can be a desirable but 

daunting idea. Healthcare professionals agree that outdoor exercise can help to build strength, endurance, and overall physical fitness, which can, in turn, help improve quality of life. Exercise can also enhance your mental well-being and has even been proven to reduce the risk of cancer recurrence. However, finding ways to move your body without discomfort or developing a workout routine that will help you stay motivated on your health journey can be overwhelming.

That’s why, we want to share some of our favorite, fun outdoor exercise ideas that cancer survivors can try with family or friends in this blog:

1. Walk Around Your Neighborhood

Walking is a low-impact exercise that is ideal for cancer survivors. It is a great way to get outside and enjoy nature while also improving cardiovascular health and reducing stress.

Before her diagnosis, Survivor Fitness participant Roberta Justice’s favorite activity was going on walks with her son. One of her primary training goals was to regain the strength and stamina to continue their 5-mile walks together. 

2. Hike a Nearby Trail or Park

If you’re looking for an “elevated” approach to walking, hiking can be a more challenging alternative that involves traversing different types of terrain. It can be an excellent way to build endurance and strength while enjoying scenic views. There are a variety of online tools and apps, such as AllTrails, that can help you find a trail that is enjoyable and manageable based on your current physical capacity. 

Survivor Fitness alumni Brooke Harman made it her mission to hike Mount LeConte after her treatment. Over the span of a few months, she worked her way up to accomplish her goal, and she hasn’t looked back since. 

3. Cycle Outdoors

Cycling is a great way to get outdoors and explore new areas. It can help to build leg strength and cardiovascular fitness while also reducing stress. It’s also a low-impact routine for individuals who want a high-intensity workout but don’t want to create further damage or discomfort to their bones and joints. 

4. Go for a Swim

The pool is a great place to exercise outdoors during the warmer summer months. Swimming offers unique advantages that many other cardiovascular exercises do not because the activity involves so many different muscles, including the heart. It also helps increase your flexibility, which is a critical factor in helping your body recover from cancer and cancer treatment, especially if your joints have weakened during chemotherapy. It can also serve as a great low-impact workout since water supports and cushions the impact of vigorous movement. 

5. Try Outdoor Yoga

Yoga is a gentle form of exercise that can help to improve flexibility, strength, and balance. It is also a great way to reduce stress and enhance mental well-being.

Multiple studies have shown there are numerous benefits of yoga for cancer survivors. During warmer seasons, many yoga studios and local fitness centers offer outdoor classes to enhance the physical benefits of yoga with the perks of exercising outdoors.     

6. Take to Water Activities

Kayaking or canoeing are both excellent ways to explore your natural surroundings while also getting a great upper-body workout. Pushing an oar through the water can help to build arm strength and improve cardiovascular health. Most kayaks are lightweight and easy enough to manage on your own. However, kayaking with a friend or group is a great way to build community and connection while enjoying physical activity. 

7. Strength Train in the Park 

If you’re looking for an exercise routine that incorporates strength and resistance training, but you don’t want to be stuck inside, you have a few options. Many parks and greenways have calisthenic equipment. You can also use a nearby bench for various arm, chest, and leg exercises. 

As with any physical activity, it’s important for cancer survivors to make sure workout routines are safe and appropriate based on individual needs and medical history. The good news is that there are easy ways to modify exercise routines based on your current physical capabilities. 

8. Play Outside with Friends and Family

Being able to play with children, grandkids, or nieces and nephews is often one of the primary goals for cancer survivors. This goal also offers a unique opportunity for exercise. Whether the little one you’re with enjoys frisbee, tag, kickball, or jumping on the trampoline, each of these fun activities can help to get your heart rate up and increase your fitness level while you’re enjoying time together.  

Building Back Stronger After Cancer

If you need more guidance to reach your fitness goals throughout the summer (or anytime this year), we are here and happy to help. Learn more about the benefits of Survivor Fitness or connect with us today to learn more.

3 Healthy Recipes For “Make Ahead Meals”

Spring is the season we start looking for lighter, fresher ingredients to incorporate into our weekly meal plan. The seasonal fruits and vegetables that weren’t available during the winter begin stocking the baskets at local farmers’ markets and grocery stores again. But between work responsibilities, social commitments, and extracurricular activities that come with longer days, it’s easy to fill your schedule. 

We all know how difficult it can be to eat healthily (especially when you don’t feel like cooking) or when your calendar is full. That’s why we wanted to share a few of our go-to “make ahead” meal recipes. To make it even easier, we’ve included a breakfast, lunch, and dinner option so that you’re covered for the entire day. 

Here are three of our top healthy recipes for nutritious meals straight from the Survivor Fitness collection of our favorite recipes book that incorporate fresh healthy ingredients and can be prepared in advance:

Cheesy Egg Bites

Eggs and cheese are two delicious ways to add protein to your breakfast. In this recipe from Nourished Routes, we’ve shared our favorite way to create these yummy breakfast bites, but you can always customize and try different variations based on the fresh vegetables or local cheeses you want to incorporate. Asparagus is a great spring veggie to include, and herbs like chives or green onions can also enhance flavor and add color. 

Ingredients 

  • 10 large eggs 
  • 2 Tbsp milk 
  • 1/2 cup red bell pepper, chopped 
  • 1/2 cup white mushroom, chopped 
  • 1/4 cherry tomatoes, quartered 
  • 1/4 cup white onion, diced 
  • 1/2 cup shredded cheddar cheese 
  • Salt and pepper to taste   

Directions

  1. Preheat oven to 350°. 
  2. Line a muffin tin with muffin cups. 
  3. In a small bowl, mix bell pepper, mushroom, tomatoes, onion, and cheese. 
  4. Spoon one spoonful of mixture into each prepared muffin cup. 
  5. In a medium bowl, whisk together eggs and milk. 
  6. Add salt and pepper. 
  7. Pour egg mixture over vegetable mixture until muffin cups are no more than 3/4 full. 
  8. Bake for 20 minutes, until the eggs are set in the center and lose their shine on the top. 
  9. Enjoy while still hot, or place in the refrigerator for up to 6 days or freeze for up to 3 months.

Greek Yogurt Tuna Salad

A Mediterranean diet is known for its well-balanced and healthy recipes. This Feel Good Foodie recipe offers a great option for any day on the go. Prepped on the weekend or at the beginning of the week, you’ll have an easy lunch option packed full of Omega 3s that can be used in salads or sandwiches. 

Ingredients 

  • 2 (5 oz) cans of white albacore tuna in water, drained 
  • 2 celery stalks, minced 
  • 2 Tbsp minced red onion 
  • 1/3 cup 2% Greek yogurt 
  • 2 Tbsp lemon juice 
  • 1 Tbsp Dijon mustard 
  • 1/4 tsp salt 
  • 1/4 tsp black pepper 
  • 1 Tbsp chopped parsley

Directions 

  1. In a mixing bowl, stir together the Greek yogurt, lemon juice, Dijon mustard, salt, pepper, and parsley until well combined. 
  2. Add the drained tuna on top, along with celery and red onions. 
  3. Stir until well combined. 
  4. Serve on its own, in a sandwich, or on toast.

Crock Pot Tuscan Chicken

Crock pots are a lifesaver when you want to create a hearty meal, but you don’t have much time on your hands. It’s also perfect for low-energy days. This tasty dairy-free, gluten-free dish from Easy Family Recipes allows you to dump all the ingredients in and cooks while you attend to other responsibilities! 

Ingredients 

  • 3 lbs boneless and skinless chicken breasts
  • 6 cloves of garlic, minced 
  • 1 tsp salt 
  • 1/2 tsp black pepper 
  • 14 oz canned artichoke hearts, drained and quartered 
  • 8 oz jar sun-dried tomatoes packed in oil with herbs 
  • 8 oz baby spinach 
  • 1 onion, diced 

Directions 

  1. Lay the chicken breast in the crock pot and season with salt, pepper, and pressed garlic. 
  2. On top of the chicken combine the sun-dried tomatoes (with oil and herbs,) artichoke hearts, and onion. 
  3. Cook on high for 2.5-3 hours, or low for 3.5-4 hours. 
  4. Once the chicken is cooked through (165˚F internal temp) open the crock pot and add the spinach on top. 
  5. Leave the lid closed for 5-10 minutes to let the spinach wilt before stirring it into the toppings. 
  6. Serve hot either as whole chicken breasts with the toppings or shredded and mixed with the toppings. Pair with your favorite grain, such as couscous, rice, freekeh, farro, or quinoa. 

Hungry for More? 

It can be difficult to brainstorm delicious recipes,  grocery shop, and prepare food each week. Meal planning and prep becomes even more difficult when you’re dealing with a cancer diagnosis, treatment, or recovery. 

The Survivor Fitness collection of recipes book helps program participants create easy, healthy meals to support healing. All recipes were selected and collected by the Survivor Fitness team. Organized by meal category (breakfast, lunch, and dinner), it’s another resource we are proud to offer to make recovery just a little easier. 

Survivor Fitness: Support for Survivors

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. 

If you’ve been diagnosed with cancer and are looking for ways to regain your mental and physical strength, we want to help. Learn more about our program and how we will walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

How to Adapt Your Exercise Routines As You Age

How to Adapt Your Exercise Routines As You Age-min

Exercise and fitness are crucial for living a healthy lifestyle at any age, but it’s especially important for adults who want to maintain their mental and physical health as they get older. However, creating an enjoyable and effective exercise routine can be challenging. Discomfort, pain, reduction in muscle mass, or lingering injuries are just a few obstacles that make it difficult to find an exercise routine that works.  

At Survivor Fitness, we’ve worked with cancer survivors of all ages to help people implement an individualized fitness plan. We partner with skilled personal trainers who design sustainable exercise routines for participants based on their age, fitness level, and the impact of their cancer treatment. 

The Centers for Disease Control and Prevention recommend that all adults get 150 minutes of moderate-intensity exercise each week, regardless of age. As you get older, the way you approach exercise should evolve based on how your body has changed. For example, maintaining a healthy weight becomes a real struggle as people enter their 40s, but high-impact cardio exercises like running can damage joints. Chronic aches and pains can begin to cause problems once people reach 50, which can mean finding different exercise routines that help mitigate those issues.

Your exercise routines will evolve as you age, and understanding that concept is key to maintaining a healthy and active lifestyle. Your approach to fitness should give you energy and increase longevity rather than cause damage to your body. As you look for ways to adapt your exercise routine, here are a few helpful best practices to consider: 

Strength: Focus on Your Core with Pattern-Based Training

Maintaining strength is a priority for men and women as they age. But as you get older, weightlifting can be replaced with controlled reps and movement patterns that help you build a solid foundation of strength. For example, instead of lifting weights on a bench press, you might consider standing press exercises that utilize your body weight for resistance. There are many ways you can modify an exercise to fit your current fitness level. 

Incorporate Mobility & Agility Exercises into Your Routine

Mobility, agility, and balance become increasingly important as you age. Whether you’ve dealt with an injury or you’re experiencing the natural stiffness that comes with age, it can be helpful to incorporate specific exercises that enhance your agility. It’s also important to maintain balance to prevent falls and other injuries. Start small and work up to balancing, jumping, or doing strength training exercises on one foot. 

Be Intentional with Your Warm Up & Recovery

The first challenge that active people typically notice is that it takes longer to recover from exercise as you age. Soreness after running a half-marathon might linger for a few more days than it did in your twenties. Giving your body more time to rest after exercise is important. Dividing physical tasks into manageable intervals can also help you incorporate recovery into your routine. Stretching before and after a workout is another important habit. In many cases, the way you warm up and recover is just as important as the way you exercise.  

Build an Exercise Routine that Works for You

While incorporating new habits is a good idea, the key to sustainable, lifelong fitness is to find an activity that fits your unique needs, goals, and lifestyle. There are questions you can ask yourself to help you determine the right match for you, including: 

What are your current physical capabilities? What challenges or limits are you facing? Are there other factors, such as work demands or family responsibilities, that could impact your exercise routines? 

All of these are important questions to consider as you look to adapt your fitness habits as you age. Trying new activities can also unlock new and unexpected opportunities like incorporating fun workouts to do with your spouse or creative indoor exercises into your routine.

Need Guidance Adapting Your Exercise Routine? 

As with any fitness-related goal, it can be helpful to talk with your doctor or a trained professional to answer any questions you might have. 

If you’re a cancer survivor, the Survivor Fitness approach is designed to help you regain your health and wellness through one-on-one personal training and nutritional support. We walk alongside you to provide you with the tools you need to get the most out of your recovery. Contact us today to learn more!

The Need for Support Doesn’t End After Cancer Treatment

Support for cancer

Cancer is a physical, mental, and emotional roller coaster—and it doesn’t come to a screeching halt once treatment ends. In fact, life after treatment can be one of the most challenging times for individuals diagnosed with cancer. Cancer treatments and therapies can have long-term effects on the body. Often, it takes time, adjustment, and conditioning to adapt and recover after treatment. Survivor Fitness was founded so that no cancer survivor would have to navigate post-treatment recovery alone. 

In light of ALL the challenges that cancer survivors face, it’s important to find support for life after treatment. Relying on your family, friends, co-workers, and community is just as important after treatment as it was during it. Whether you’re a cancer survivor or looking to support a loved one, we wanted to use this article as an opportunity to highlight different types of support that make a difference in the lives of individuals after cancer treatment.  

Emotional Support

Recovering from cancer treatment isn’t just about your body. It’s also about healing your mind. Find practitioners, friends, and family, who can be there for you as you process emotions and plan for the future. Remember you are not alone on this journey. 

Support To Build a Healthy Body Image 

If cancer affected your physical well-being, it’s important to realize you may struggle to accept your new appearance. Try not to underestimate how impactful that might be to your recovery. It’s important to be able to talk through those frustrations with people you love and recognize what may or may not be in your ability to control. 

Support for Navigating the “New Normal” 

There are dozens of changes that you experience during and after cancer treatment. In addition to the physical and emotional changes, there’s also the reality of navigating life after cancer. How do you spend your time now that you don’t have appointments? How might your healing impact your capacity to work and play? These are all challenging questions to answer.

Finding people who understand the impact that cancer has on the “intangible” factors of life can be helpful in finding your place in the various roles and responsibilities you have. 

Nutritional and Physical Support 

Most cancer survivors deal with changes to their diet and exercise routines after treatment. Some want to lose weight that was gained during treatment. Others want to simply be able to walk upstairs again without difficulty. Whatever your health goals might be, it’s helpful to rely on loved ones who recognize the impact that treatment had on your body and can help you take the next steps to regain your strength and stamina. 

Don’t Walk Your Post-Treatment Road Alone

At Survivor Fitness, we like to say that beating cancer is just the beginning of your story. If you’re a cancer survivor located in the Tennessee area, we can walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. You can read stories from other survivors to learn how they managed life after cancer or connect with our team to learn how to get started with our program.

4 Indoor Exercise Ideas for the Cold Winter Months

indoor workout

Whether you’re a cancer survivor or someone looking to live a healthier lifestyle, it’s important to stay focused on your fitness all year round. But finding the motivation to exercise can be difficult during the cold winter months. Lower temperatures and darker days make it harder to maintain the exercise routines you typically follow during the rest of the year. Going for a walk or run isn’t as enjoyable in chilly winds or icy conditions.  

The good news is that there are several ways to keep your body moving in the winter without having to endure chilly temps outdoors. No matter what activities you enjoy most, you can find indoor alternatives that can help you maintain your exercise routines. Most of them you can do in the comfort of your own home. If you’re looking for a few creative ways to increase your heart rate or improve your strength without having to get outside, here are four indoor exercise ideas that you can consider: 

Yoga

Yoga is one of the most accessible and enjoyable forms of exercise. According to the National Center for Complementary and Integrative Health, yoga reduces stress, anxiety, and fatigue and improves strength and flexibility. There are also numerous benefits that yoga provides for cancer survivors looking to regain strength and stability after treatment. It’s also an ideal indoor cross-training activity for more cardio-intense activities. You can find numerous free training videos online that will guide you through a routine. 

Core Training & Bodyweight Exercises 

Regaining strength and stability in your core is a foundational goal for cancer survivors, but it’s also a great area of focus for every person who wants to feel healthier. Not only do core exercises help you condition your body, but they also improve balance and increase flexibility. 

You don’t need to go to the gym or lift weights in order to gain strength. Many times, all you need is the resistance of your own body weight to improve strength and endurance. Squats, lunges, push-ups, sit-ups, and planks all use your own body to build muscle, and those are only to name a few. There are numerous exercise options you can choose to do when it comes to bodyweight workouts. When you’re ready for the next level, you can add a few pounds of weight with simple household items like canned goods or books.  

Virtual Workouts 

One positive outcome of the pandemic was the proliferation of virtual options for in-home fitness. You can find yoga classes through the free app Do Yoga With Me. Strength training or cardio fans may enjoy Nike’s free Training Club app. Find the personal training that fits your needs through Future. If you’re looking for a simple place to start, the free J&J 7 Minute Workout app builds quick workout routines to get you going. All you need is access to a smart device, and virtual fitness possibilities are almost endless. 

Dance

Who said indoor exercises had to be boring? Dancing is a whole-body workout that’s actually fun. It’s good for your heart, it makes you stronger, and it can help with balance and coordination. Numerous studies have also found that dancing is a great way to improve fatigue, body image, self-efficacy, and functional exercise capacity for cancer survivors. If you’re looking for a more structured workout, consider joining a dance class at a local fitness center. If you prefer more spontaneous or informal routines, put together a 15-20 mix of your favorite tunes and cut loose with a friend or spouse in your living room.     

Tips for Success

There are numerous ways to get exercise during the cold winter months. The key is to keep at it and find ways to stay motivated. Every little bit adds up, and doing something is better than doing nothing. Here are a few helpful tips, especially if you’re a cancer survivor who is getting back into the routine of working out: 

  • Talk with your healthcare provider about good activities to try.
  • Start by doing what you can, and then look for ways to level up as needed.
  • Find an activity you enjoy that fits into your lifestyle. 

Providing Post-Treatment Wellness Guidance

Survivor Fitness was designed to support cancer patients after treatment through one-on-one personal training and nutritional support. By partnering with local trainers and fitness centers, we have access to indoor training facilities year-round. 

If you need more guidance for staying motivated and reaching your goals, we are here and happy to help. Learn more about the benefits of Survivor Fitness or connect with us today to learn more!

10 Motivational Quotes to Inspire Inner Strength

There are challenges and obstacles in life that require us to tap into our inner strength. They could be life-changing experiences such as a cancer diagnosis or smaller, everyday moments like trying a new exercise routine. Often, it’s not the size of the obstacle but how we approach it that matters most. What we feed the mind, knowingly or unknowingly, deeply impacts our willingness to face life’s challenges and our ability to overcome obstacles. Even something as simple as motivational quotes can give us the strength we need to keep going.  

At Survivor Fitness, we care about meeting people where they are and giving them the tools and resources they need to win the war for their lives, bodies, and mind. While the expertise of physical fitness trainers and nutritionists is vital, it’s often the personal connections that help participants tap into their inner strength.

Over the past several years, we’ve enjoyed sharing our favorite motivational quotes across our social media platforms. Here are a few of our most popular quotes for helping you find and tap into your inner strength:

“The secret of change is to focus all your energy not on fighting the old but on building the new.” – Socrates

It’s easier to walk with the wind at your back rather than fight the wind blowing against you. Looking toward the future and embracing possibility can provide greater inspiration for your journey. 

“Sometimes it’s OK to be scared… because that means you are about to do something really, really brave.” – Mandy Hale

Every challenge or obstacle comes with fear. Rather than being discouraged or disappointed in yourself for feeling afraid, see it as an indicator you’re headed towards something life-changing. 

“The same voice that says, ‘give up’ can also be trained to say, ‘keep going.’” – Unknown

The way we talk to ourselves matters. Recognize that you can build yourself up, rather than tear yourself down, with your words. Create your own personal affirmations to repeat when you’re feeling down. 

“Don’t give up when you don’t see immediate results. Know that each positive choice is affecting you in hidden ways and will add up to big changes over time.” – Unknown

Any meaningful change requires time and dedication. This is especially true when it comes to regaining your health and strength after cancer. Don’t be discouraged if you don’t see immediate results. Your hard work will pay off in the long run. 

“When you get tired, learn to rest, not quit.” – Banksy

Our bodies were created to rest. Whenever you push yourself to achieve new things, it’s natural to need time to recuperate. Knowing this can help you listen to yourself and recognize when it’s time to rest. 

“Confidence isn’t the absence of self-doubt. It’s the willingness to try even though you doubt yourself.” – Mel Robbins

It’s easy to assume that confident people don’t doubt themselves. The reality is that even the most positive personalities can struggle with self-doubt. Don’t let a feeling of fear or insecurity keep you from trying something new. 

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer your fear, don’t sit at home and think about it.” – Dale Carnegie

Do you know what it’s like to feel stuck on a hamster wheel of overthinking? Sometimes the best way to conquer your fear is to take the first step. 

“Courage doesn’t always roar. Sometimes courage is that small voice at the end of the day that says, ‘I’ll try again tomorrow.’” – Mary Anne Radmacher

Courage and confidence aren’t always loud and boisterous. Some of the most courageous men and women approach life with kindness, humility, and a quiet determination to keep going. 

“Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every single step you take to reach that goal.” – Unknown

Sometimes measuring success doesn’t require a scale. Every single day is an opportunity to celebrate your progress. One of the best ways to stick with your wellness goals is to recognize the progress you make along the way. 

“Believe in yourself and all that you are. Know that there is something inside of you that is greater than any obstacle.” – Christian D. Larson

It’s easy to think, “I don’t have what it takes.” But if you can find the inner strength to keep going, you’ll be amazed at what you can accomplish — regardless of how big of an obstacle stands in your way. 

Want to Tap Into Your Inner Strength in the New Year?

Changing our perspective isn’t always easy, but it can make a tremendous difference in our quality of life. That’s something Survivor Fitness participants know very well. If you’re looking for more motivational support and inspiring stories from cancer survivors, be sure to follow us on Facebook and Instagram. 

Survivor Fitness works with cancer survivors to help them regain their health and stay motivated on the journey through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

5 Tips for Setting (and Sticking With) Your Wellness Goals

January is always a time characterized by “fresh starts” and “exciting possibilities” as we look forward to everything we might experience in the new year to come. Because of this, the new year is also a natural time to reflect on the past year and set new goals to accomplish. Many people set wellness goals at the beginning of the year. Unfortunately, we all know how difficult it can be to actually accomplish the goals that we set.

Through our work at Survivor Fitness, we’ve learned a few tips when it comes to sticking with wellness goals. Whether you’re a cancer survivor, a family member, or simply someone looking to embrace a healthier lifestyle in 2023, here are a few wellness goals to consider for the new year: 

1. Own Your Goals.

One roadblock to setting wellness goals is to let external voices play too great a role in choosing a goal to meet. It can be easy to read an article or hear someone on a podcast talk about goals and think, “That’s what I need to do, too.” Sometimes well-meaning friends and family can mention goals they think we should pursue. But goals that are the result of external pressure aren’t as effective as the goals that you set for yourself.

Think about the goals that you want to accomplish this year. Do you want to eat out at restaurants less frequently? Eat healthier? Increase your steps? Get more rest or sleep?

Whatever you decide, it’s essential to own your goals. They are your goals, and you are the only one who can set them.

2. Write Down What You Want to Accomplish… and Be Specific.

Writing down your goals could be the biggest factor in accomplishing them. 

Study after study shows you will remember things better when you write them down. Neuropsychologists have confirmed that people demonstrate better memory for the material they’ve generated themselves than for material they’ve merely read. This is especially true when it comes to goal setting. According to a recent study, people are 42 percent more likely to achieve their goals just by writing them down.

As you write out your goals, it’s important to be specific. Rather than saying, “I want to work out more,” consider how you create goals that allow you to measure progress. How often do you want to work out each week? What type of workouts do you want to incorporate? Is there a specific milestone you want to train for?

Here are a couple of examples from Survivor Fitness participants who set a specific goal to compete in a sprint triathlon and hike Mount LeConte.

3. Build New Habits Around Small Goals.

Everyone knows that once you’ve developed a habit, it can be hard to stop. This goes for the good and bad habits in our lives. In many ways, our habits shape our lives. 

Knowing this can be incredibly beneficial when it comes to setting and sticking with your wellness goals. If you typically have a hard time achieving your goals, focusing on your habits might be a more helpful approach. Think about your current habits and how they might be impacting your ability to achieve your wellness goals. What new habits could you incorporate into your routine? 

It’s important to recognize that it takes some time to make something a habit. Research suggests that, on average, it takes around 66 days to change a habit. Start small and level up slowly to make reaching your goals more likely.

4. Give Yourself Some Grace and Keep Going. 

Want to know a secret about your goals and habits? There will come a day (or two or three) when you might mess up. But don’t let that make you quit. Rather than feeling guilty or defeated that you didn’t stick with your goal, it’s important to reset and keep going.

Remember, any step forward takes you closer to your goal. 

5. Find Power & Encouragement in Community. 

While it’s important to find the internal motivation to own your goals, the reality is that sharing your plans might help your chances of success. If there’s one thing we’ve learned from our Survivor Fitness success stories, it’s that there is power within community. Whether it’s a connection between a participant and a trainer or the encouragement of other survivors, support from others has helped our participants reach their goals.  

Looking for Wellness Guidance After Cancer Treatment?

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. If you need more guidance on staying motivated and reaching your goals, we are here and happy to help. We walk alongside you during your recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

8 Quick, Healthy Meals for When You Don’t Feel Like Cooking

person cutting vegetables preparing healthy meals

Even before a cancer diagnosis, there may have been days when you didn’t feel like cooking. Most of the time, fatigue and emotional exhaustion can make it difficult to prepare a meal. You might even experience changes in taste or smell that affect your desire to cook. And yet, you recognize that healthy eating is an important factor in supporting your recovery.  

At Survivor Fitness, we recognize all of the physical, emotional, and mental challenges that cancer survivors face each day. We want to make it as easy as possible for you to regain your strength and wellness. In this blog, we’ve highlighted a few quick and healthy meals you can turn to on those days you don’t want to cook. We’ve included a variety of options depending on what you’re in the mood for. 

1. 4-Ingredient Chicken and Rice Casserole

Whether you are running low on ingredients or looking for an easy recipe to add to your meal prep routine, this chicken rice casserole makes for a crowd-pleasing dinner that comes together in five minutes of prep time.

2. Vegetarian Stuffed Sweet Potatoes

This vegetarian-friendly option combines a sweet potato with avocado and black beans to transform it into a complete and nutritious meal! All in under 15 minutes of prep which is a win for any weeknight! 

3. Rotisserie Chicken Tacos

Breaking down a rotisserie chicken is a great way to save time and money throughout the week. Adding a few spices can help you create delicious tacos in under ten minutes. All you have to do is add whatever toppings you have on hand: cheese, lettuce, avocado, or salsa.   

4. Rosemary Salmon and Veggies

Fish can be an important part of any healthy diet. The good news is that you don’t need tons of time or fancy ingredients to cook a delicious meal. After adding a simple marinade to your salmon, all you need to do is throw it in the oven with some of your favorite vegetables.

5. Mini Zucchini Pizzas

Have days where you want to ditch the meal you had prepared and order a pizza instead?  This simple snack recipe is a fantastic alternative to satisfy your pizza cravings in a more healthy way.

6. Greek Salad with Edamame

Edamame is rich in fiber and protein, which makes it a great addition to salads if you don’t have time to cook meat. Adding it to a traditional Greek salad provides a quick and easy meal filled with heart-healthy ingredients. 

7. Lemony Greek Chicken Soup

Finding a fast and simple recipe can be difficult when you’re in the mood for soup. This recipe only takes 20 minutes to come together and is the definition of comfort food. 

8. Magic Green Sauce

Looking for something on the lighter side? This recipe can help you whip up a delicious dip with ingredients you likely have in your kitchen. All you have to do is add raw veggies or crackers to dip and you’re ready to go. You can also use this sauce as a quick marinade for chicken or dressing for salad.  

Additional Resources for Eating Healthy

If you’re looking for more healthy recipes to incorporate into your diet, here are a few additional resources to check out:

If you’re a cancer survivor who wants to incorporate healthy eating into your recovery routine, Survivor Fitness can connect you with a certified nutritionist to help you regain your health and wellness. Reach out to our team to learn more about how to become a Survivor Fitness participant.

7 Tips to Meal Prep Weekly

food-in-meal-prep-containers

Eating healthy is vital for anyone who wants to regain and maintain strength and stamina, but figuring out a new nutrition plan can be challenging. Cancer treatment often creates a “new normal” for patients as they experience greater fatigue, weakness, and fluctuations in their weight. In most cases, the nutrition plan for patients after treatment looks different from the one they were encouraged to keep during treatment. Developing a habit of planning ahead with a weekly meal prep routine has been one of the most helpful and effective strategies for Survivor Fitness participants. Meal prep is an easy way to embrace mindful eating habits. It can also help you find healthy solutions to eat when you’re exhausted or not feeling up to cooking.  

1. Start small and keep your meals simple.

Developing a routine of weekly meal planning can seem overwhelming, especially if you’ve never done it before. It’s important to give yourself grace and take small achievable steps in the same way you do with other areas of life.

You can begin by planning out just a few meals or snacks for the week ahead. It’s also helpful to start with simple meals that are easy to prepare and cook. This can help you find a rhythm that works for you.

2. Include a good balance of protein, vegetables, carbohydrates, and healthy fats. 

One of the most beneficial aspects of meal prep is that it allows you to see what you’re eating and maintain a healthy and balanced diet throughout the week. As you look at your plan, make sure you have a healthy balance of proteins, vegetables, carbohydrates, and healthy fats. 

As a cancer survivor, it’s essential to choose the right nutrition plan based on your unique circumstances. That’s why we believe in helping our Survivor Fitness participants connect with a nutrition specialist if they need support. If you can’t connect with a nutrition specialist, there are many resources online for post-treatment meal plans. 

3. Incorporate healthy snacks into your plan. 

Snacks are an area that’s easy to overlook when planning and preparing meals for the week. But finding simple, easy, and healthy recipes allows you to snack on foods that will fuel your recovery.

Here are a few of our favorite healthy snack recipes to incorporate into your weekly meal prep. 

4. Keep your pantry stocked with healthy staples. 

Even the best meal preppers run into days where they forget an ingredient. A quick meal made from the items in your pantry is perfectly fine, especially on the days you don’t feel up to making anything else. It’s beneficial to stock your kitchen with nutritious foods so that you can still find healthy options if you want to add an item to a meal or cook something entirely different that day. 

5. Experiment with how and when you prepare meals in advance. 

Cooking or preparing meals in advance is often a key component of successful meal prep. However, forcing yourself into a rigid structure can leave you discouraged. 

Each person’s approach to meal prep is unique. It’s important to find what works for you based on your dietary needs, family circumstances, physical capabilities, and season of life. Finding a sustainable weekly meal prep routine that makes your life easier is the goal. It doesn’t matter how you get there. 

6. Find creative ways to get the family on board. 

Meal prep can be difficult when you’re responsible for feeding other people, especially families with children. Enlisting your family in the planning process is one way to avoid these challenges. You can get their input on the menu for the week or even invite them to help you prepare meals. Having a theme for certain days of the week is another way to discover new recipes and generate excitement throughout the week. 

7. Don’t be afraid to ask for help.   

It’s important for anyone (especially cancer survivors) to listen to what their body needs and ask for help when they need it. This might look like asking family and friends to help you prep meals during the weekend. Instead of going past your limits on high-energy days, remember that it’s ok to take breaks. Asking for help is an important part of developing a sustainable meal prep plan for you and your family.

Planning and preparing your meals can be a great habit to help you maintain a healthy diet and eliminate the frustrations of figuring out what you’re going to eat every day. But it’s important to remember that progress is the goal, not perfection. If you’re a cancer survivor looking for more nutritional guidance and support, Survivor Fitness is ready to help! Visit our website or contact our team to learn more about how to become a Survivor Fitness participant today.