6 Creative Ways to Move Your Body

Remember the days when you didn’t have to think of your playful activities as exercise? You did them because you enjoyed them, not because you had to.

While the winter months make it harder for us to keep moving, there’s always an opportunity to think outside of the box when it comes to fitness. Even if cold temperatures prevent you from heading to the gym, you can stay fit even while you’re at home or on the go. 

Ready to work out without actually working out?

Here are our top tips on incorporating healthy movement into your daily routine. 

 1. Practice Beginner Yoga

With its complex poses and supple practitioners, yoga can feel intimidating at first. Relax! No one starts the practice as a professional. Incorporating yoga into your exercise regimen has several benefits for cancer survivors, including better sleep and improved mobility. Start where your body is today, and work your way through the movements. With small but consistent steps, you’ll improve faster than you think. 

2. Schedule an Active Trip

Moving your body shouldn’t and doesn’t have to be a chore. If you appreciate travel or exploring new areas in your community, incorporate these joys into your exercise plan. Schedule a local trip or one to a far-off place to motivate you to increase your daily activity. When you’re planning your itinerary, you can include the following activities: 

  • Hiking
  • Swimming
  • Kayaking
  • Biking

The outdoor possibilities are endless, especially if you expand your radius. Breathing fresh air  and discovering new natural locations are just a few of the extra advantages of developing an active agenda. 

3. Join a Dance Class

If you’ve never tried a dance class before, there are several different styles, including ballet, swing, hip-hop, ballroom, and more. Think about the types of music you enjoy listening to or exploring and find out if there is a dance studio near you that offers classes! If you like music, dancing to it will feel less like exercise and more like a hobby.

4. Try Something Outside of Your Comfort Zone

Interested in a change of scenery? Try adopting a more adventurous type of exercise, like:

  • Rock climbing
  • Martial Arts
  • Boxing
  • Rollerblading

Even if unconventional isn’t your exercise of choice, at least you can say that you tried!

5. Clean Your Home

Cleaning itself may not seem like the most fun way to spend your day, but adding music to the mix can create an entirely new atmosphere! Invest in a Bluetooth speaker or wireless headphones and let your favorite songs lead the way. Who says you can’t have a dance party when doing the laundry? You’ll not only move your body, but you’ll create a tranquil and serene space after just a few sessions. 

6. Don’t Underestimate the Power of Walking

When you’re looking for easy ways to stay fit, don’t overlook the simple things. According to the Mayo Clinic, walking itself can help improve cardiovascular fitness, and strengthen muscles and bones. Walking can also prevent or manage conditions including high blood pressure and heart disease. Make it social and invite your friends, family members, or dog for a walk. Everyone will become a little healthier with every step.

Results and goals go far beyond what the scale may show, so don’t get too caught up in immediate weight changes. Being a cancer survivor brings extra life hurdles, but you can still have control over your overall health and well-being. If you’re searching for an additional resource to help you through this new chapter of life, Survivor Fitness is ready to provide you with the tools and guidance to accompany you through this new beginning.

4 Tips on Stocking Your Kitchen with Nutritious Foods

Sure, the idea of easy healthy snacks and having a nutritious pantry sounds good, but where do you begin making daily life changes like this? Improving your eating may not be as hard as you think it is, especially when you learn simple food swaps and consistently practice intuitive eating.

To help with stocking your kitchen with nutritious foods, we’ve provided some inspiration to get you started!

1. Keep Healthy Staples Organized and Stocked

Before you can accurately stock your home with nutrient-rich foods, you need to start by cleaning out what you don’t need. Get rid of the junk that you know adds nothing nutritious to your meals or snacks—out of sight, out of mind! From there, try utilizing containers to group certain food groups, on-the-go snacks, dry-storage sides, nuts and dried fruits, etc., or homemade microwavable meals. Try to have a designated space for certain kinds of foods so you always know where they’re located. Take a cue from retailers: make your healthiest food the easiest to grab, and the most attractively organized. The humble fruit bowl works for a reason: it places apples, oranges, and bananas out in the open to encourage healthy snacking.

Interested in more categorized organization? Try refining your go-to lists into kitchen categories and ensure you always have your staples stocked.

For instance:

  • Pantry
    • Whole grain pasta
    • Old-fashioned oats
    • Organic flours
    • Quinoa
  • Freezer
    • Frozen vegetables and fruits
    • Low-fat or low-sugar ice cream (to satisfy the sweet tooth!)
    • Whole wheat bread, or bagels
    • Fish
  • Refrigerator
    • Coconut or almond milk
    • Eggs
    • Sliced deli meat
    • Unsalted butter
  • Baking Shelf
    • Organic sugar
    • Coconut flour
    • Unsweetened cocoa powder
    • Maple syrup

2. Learn The Basics

Starting is the hardest part of any change or project! That’s why we want to give you a few core initial items to add to your upcoming grocery list, categorized by food type. Once you find what you like, keep a running list of these ingredients so you’ll recognize when you’re running low.

  • Dry Goods
    • Whole wheat pasta
    • Brown rice
    • Rolled oats
  • Nuts, legumes, and seeds
    • Pecans, walnuts, almonds, or your favorite nut
    • Peanut butter
    • Chia, flax, or your seed of choice
  • Fruits and Vegetables
    • Fresh fruits (strawberries, bananas, grapes, raspberries.)
    • Long-lasting vegetables (onions, potatoes, butternut squash, carrots)
    • Green leafy vegetables (kale, spinach)
    • Cruciferous veggies (broccoli, cauliflower)
  • Proteins
    • Eggs
    • Chicken or lean beef
    • Fish
    • Greek yogurt
    • Cottage cheese
  • Canned Goods
    • Your favorite broth
    • Tomatoes
    • Beans, pulses, and legumes
    • Tuna

3. Plan Your Days Ahead

One of the most critical steps to altering your kitchen practices is to plan your days and weeks ahead of time. Start by designing your three main meals: healthy breakfasts, lunches, and dinner. Once you’ve got that down, plan a few go-to healthy snacks that are easy to grab. Another action that will help you is to prepare these meals early, if possible. Pick a day of the week to designate your “food prep” day and lean into it!

To help you get started, here are some ideas:

  • Lunch Ideas
    • Boiled eggs, peanut butter, and apples
    • Chicken salad lettuce wraps
    • Greek salad

4. Keep Your Groceries Colorful

Taste the rainbow—seriously! Adding colorful, healthy foods to your diet offers numerous nutrients that are beneficial to your physical health. In fact, according to a study by the International Journal of Epidemiology, eating habits that include more fruit and veggie intakes reduce the risk of cardiovascular disease, cancer, and all-cause mortality.

According to Harvard Health Publishing, each color has different benefits:

  • Reds—protect against colon cancer and heart and lung disease
  • Yellows and Oranges—can help prevent heart disease
  • Greens—rich in cancer-blocking chemicals
  • Blue and Purples—can block the formation of blood clots
  • Whites and Browns—have anti-tumor effects

If you’re a cancer survivor looking for more nutritional guidance and support, Survivor Fitness is ready to connect you to the right nutritionist to help you regain control of your life.

4 Benefits of the Survivor Fitness Program

Whether you are familiar with us, or this is your first time visiting our site, we’re so glad you’re here! Survivor Fitness helps cancer survivors regain their health and wellness through one-on-one with personal fitness and nutrition professionals. Connecting to a healthy lifestyle after cancer is vital for taking control of your life again. We know firsthand that life after cancer is a challenge. That’s why we’re here to help individuals find and create a better and rewarding future for themselves.

Here are four benefits of the Survivor Fitness program.

Why Participate?

Unfortunately, life doesn’t just go back to normal after cancer. Those who have faced cancer often face additional side effects that can last for months or even years, if not addressed. You might be experiencing fatigue, loss of strength, or a change in weight. So, what can you do to help address these issues and get back to feeling like yourself again?

Exercising after a cancer diagnosis can provide numerous benefits. It’s proven to reduce cancer recurrence and offset some of the post-treatment symptoms, like loss of appetite and sleep, increased anxiety and depression, and fatigue. But still, studies show that the majority of cancer survivors aren’t sufficiently active. It’s time to change this!

If you’re new here, you may not know exactly what to expect. We’ve outlined a few benefits below that may help you take the next step to become part of the Survivor Fitness Family.

1. Improving your Physical Health

Exercise is known to improve numerous everyday elements, including:

  • Cardiovascular health
  • Mental health, moods, and self-confidence
  • Weight loss success
  • Muscle and bone health
  • Sleep
  • Immunity

Survivor Fitness meets you where you are, helps you overcome many of the side effects you’re facing, and puts you on a path to meet your personal goals.

Exercise is beneficial for everyone, but it’s especially beneficial for the short and long-term health of cancer survivors. The Survivor Fitness programs help you address not only the physical advantages but also the mental benefits. Many people feel a loss of control when they’re diagnosed with cancer, but these specialized programs will help you regain your control.

2. Accessing Personal Nutrition Advice

People who have been through cancer may have additional risk for health issues, including heart or blood pressure. Alongside exercise, eating the right foods better alleviate internal risks and strengthen your overall health. The Survivor Fitness Registered Dietitians understand these risks and know precisely what you need to incorporate or avoid in your diet.

3. Gaining Guidance & Support

If you don’t know where to start, that’s completely okay. The specialists who partner with Survivor Fitness are skilled, educated, and specialized in working with those who have faced cancer. When you join the program, you are gaining a complete support system. Your trainers understand that your body has been through a lot and that you will need to go at your own pace. They will keep you motivated to help you stay on track at your speed.

Everyone has their own stories, and everyone needs personalized strategies that best work for them. Your Survivor Fitness support system genuinely cares about your well-being, gives you validation, and aims to be the best partner in your wellness journey.

4. Moving Forward

You’ve been through a lot, and it can be easy to find yourself feeling lost or discouraged. We understand that. Our professionals are devoted to building a specific routine and plan, connecting you to the tools and approaches that you need to recover completely. We’re dedicated to improving your health and wellness, furthering your fitness progress, and creatively changing your outlook on life post-treatment.

Wondering How Survivor Fitness Can Benefit Your Lifestyle?

Are you a cancer survivor looking for a new beginning? Are you wondering how to take your first step into the program? Survivor Fitness is ready to help you through this new chapter in your life by empowering you to reclaim your hope, health, and strength entirely.

11 of Our Favorite Healthy Breakfasts

If you’re looking to improve your morning routine, planning out your daily breakfasts is a great place to start. Eating healthier can seem like a chore, but it may not be as hard as you think.

We’ve categorized twelve of our favorite healthy breakfasts into four focused categories:

Oats + Smoothies

1. Strawberry Almond Smoothie

Smoothies are quick and can be filling and delectable. This particular recipe has almonds, strawberries, greek yogurt, and Vitamin C—all you have to do is put them into a blender!

2. Banana Bread Overnight Oats

Speaking of healthy breakfasts, we loved this recipe so much we made it a feature! These oats have the yummy taste of banana bread without all of the work! With bananas, nuts, and flaxseed, you cannot go wrong with this option.

3. Vanilla Cold Brew Coffee Overnight Oats

This one goes out to the coffee lovers! This is the perfect blend of caffeine and oats and only takes five minutes to prep. Oats are naturally gluten-free and are great for reducing blood sugar levels. One serving has 16g of sugar, which is half the calories of many coffee shop favorites! Plus, you’re gaining the element of filling grains.

Protein-Packed

4. Breakfast BLT Salad

Have you ever thought about having a salad for breakfast? Bring this idea into your morning routine! Under 300 calories, this serving gives you almost 18g of protein and only takes 15 minutes to prepare.

5. Avocado Toast with Egg

This recipe is a wonderful way to pack more nutrients into your morning. This article gives you three ways to incorporate eggs, avocado, and whole-grain toast into a delicious and healthy approach in under ten minutes!

6. High-Protein Greek Yogurt Parfait

People add protein powder in their shakes, but what about in their parfaits? This one brings in almost 40 grams of protein! Decorating the greek yogurt with blueberries, raspberries, and almonds is a beautiful breakfast to start your day!

Sweet Beginnings

7. Easy Apple Muffins

Schedule a morning to wake up a little earlier to bake apple muffins (or make the night before!) The muffins take about an hour from start to finish, but for only four grams of fat per serving, it may be worth the earlier alarm. These muffins are very easy to customize, so feel free to add your own filling or topping. Save even more calories by switching the sour cream to greek yogurt!

8. Chocolate Zucchini Bread

When you think of sweets, you don’t normally think of vegetables. This recipe incorporates zucchini, coconut oil, cocoa powder, and a few more ingredients to create an unexpectedly 5-star breakfast bread.

9. Fluffy Greek Yogurt Pancakes

By switching out a few ingredients, you can have pancakes that won’t make you feel guilty. Adding whole-wheat flour, greek yogurt, and unsweetened almond milk makes them protein-packed, making you feel fuller for longer! Want them even sweeter? Add a few dark chocolate chips to the mix to make them next-level!

Bowls + Wraps

10. Tofu Scramble

Have you hopped on the tofu train? This tofu-based bowl may be the perfect opportunity to try it. A nice combination of cumin, dijon mustard, and garlic will have your morning full of flavor. The creator suggests adding avocado, salsa, and any other vegetables.

11. Mediterranean Egg Wrap

This burrito is another quick option for getting in some protein and vegetables first thing! It takes ten minutes total, and you can eat it on the go!

Are You a Cancer Survivor Who Needs Nutritional Guidance?

It’s crucial to listen to what your body needs, especially after cancer. Healthy breakfasts are a great place to start! Survivor Fitness walks alongside you with nutritionists and personal trainers to help you regain your health and wellness. We’ll meet you where you are, and you’ll get to where you want to live your life fully again. Connect with us today to find out more!

Moving at Your Own Pace: 3 Ways to Measure Progress (Without a Scale)

moving-at-your-own-pace

Everyone’s journey after cancer treatment moves at a different pace. It can be easy to compare your progress with others, but it’s important to remember that physically noticeable results are not the only way to track your progression. Although exercising is primarily recognized for improving your physical health, it can positively impact your overall wellness, including your mental health. Below are three ways to measure progress without a scale. 

Measure Your Heart Rate and Blood Pressure

While visible effects may not come automatically, other important internal factors can be measured. Consistently compare your heart rate (before, during, and after exercise) and blood pressure to keep track of accurate advancement—doing this can also help you keep track of your overall health, helping you to identify other lifestyle changes that you may need to focus on. Your resting heart rate could be associated with other health concerns, like cholesterol, stress, and breathing levels.

Logging your blood pressure assists you in tracking your likelihood of heart disease or stroke. Based on your results, you can take preventative measures to help avoid hypertension or hypotension, which will ultimately improve your overall long-term health and well-being. While blood pressure monitors with cuffs usually give the most accurate readings, Healthline suggests apps to help keep you on track if you don’t have the equipment on-hand at home. Though these aren’t externally evident outcomes, improving these numbers can be an incredible and beneficial assessment of success. 

Write and Log in a Wellness Journal

Find a journal you like and record your workouts and thoughts at least once a day. Key categories can include your routines or a mood chart—a type of journaling where you log your emotions, like feeling irritated, motivated, angry, or relaxed. By doing this, you have an organized place for your dedication and consistency, reminding you that every step you take is significant. 

Other categories can include:

  • Time/distance
  • Eating habits
  • Physical measurements (waist, hips, thighs, or biceps)
  • Flexibility advancement 
  • Hours of sleep

Set Personal Goals

Don’t get down on yourself if you’re not losing or gaining weight at the rate of someone else. One method to feel more confident about your progress is to set your own goals and focus primarily on those. If you’re having trouble with results that involve the scale or appearance, create alternate objectives that don’t rely on physical outcomes. 

Ideas for alternate goals driven by a timeline:

  • Create and implement a routine
  • Reach X number of curls 
  • Exercise X number of days during the week
  • Run X number of miles
  • Touch your toes
  • Walk X distance in X time
  • Take a kickboxing class
  • Squat X pounds 
  • Accomplish X reps 

An exercise that has worked for someone else may not have the same effect on you. Don’t feel behind or embarrassed if you need to modify an existing exercise. (You can even work this in as a new goal!)

Remember, your remission is not a competition. Your body has been through tremendous adjustment, and you are here; you are a survivor, and that in itself is amazing.

Looking for more wellness guidance through your post-treatment?

If you need more guidance on staying motivated and reaching your goals, we are here and happy to help. Survivor Fitness works with cancer survivors to help them regain their health and wellness 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!

How to Stay Fueled During (and After) Your Workouts

It’s known that both exercise and healthy foods are part of a well-balanced and healthy life, but did you know that certain nutritional elements can actually impact your endurance and results? By intentionally planning your cuisine, you can finish your workouts just as strong as you started them. Here are a few ways that you can stay fueled during your workouts.

Getting Started

Regardless of what time of day you work out, the food you eat before your session can influence how well you perform and even recover afterward. According to Healthline, the right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine. Fueling your body with these key nutrients will not only help you during your workout but will also help with muscle recovery.

Helpful Habits

It’s not always easy, but beginning (or resuming) a physically healthy life doesn’t have to include extreme measures. If working out is on your agenda for the day, start preparing when you get out of bed with a hearty breakfast. This could include a greek yogurt parfait or eggs with a slice of whole-grain toast. If you are working out in the afternoon, make it easier on yourself by prepping some lean protein to eat directly after so you can repair your muscles. 

A common rule of thumb from the Mayo Clinic is to eat one to two hours before your workout. This prevents cramping and gives your body enough time to begin digesting before you start to burn calories. 

Be sure to drink enough water before, during, and after your workouts, too, as it goes beyond just keeping you hydrated. Based on a Cleveland Clinic article, doing so “replenishes electrolytes, sodium, and glucose” when you exercise and “helps ward off muscle cramps, removes toxins from your body and transports nutrients to parts of your body that need it most” after you exercise.

Regain Your Wellness After Cancer Treatment with Survivor Fitness

As we all have different bodies, the most important thing is that you listen to yours. It can be hard to know exactly what the right plan for you is, but with a little help, you can find it.

Survivor Fitness works with cancer survivors to help them regain their health and wellness 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!

The Importance of a Daily Routine

Your daily routine can be a stabilizing factor in your life that helps you to stay balanced and healthy. Every day, your actions affect your body and mind exponentially, making it vital that those actions are a positive reflection of the life you want to live. The key to a good routine, though, is to make sure that it reflects your priorities, values, and goals. In this article, we’ll cover how to build an aligned daily routine and why routines are important.

How to Build an Aligned Daily Routine 

The beauty of your daily routine is that it’s yours. You can build it however you like, and however you feel your mind and body will benefit the most. 

So, to begin building a daily routine, ask yourself the following questions:

  • What do I value most about my life? 
  • In what ways would I like to improve? 
  • Are there areas of my life that I tend to neglect? 
  • Is there something that I would like to add to or remove from my day?
  • What are my short and long-term goals? 
  • What would I like to make a higher priority? 

Use your answers to these questions to build out a routine that resonates with you. A great exercise to use to visualize your ideal schedule is to imagine your “perfect day.” If everything went as planned, what would you do? What time would you wake up? What would your morning look like? Ask yourself questions about your ideal day to build a routine that you’re excited to follow. Now, why is all of this important? 

Why Daily Routines are Important

1. It Creates Healthy Habits 

Your daily schedule can be used to create healthy habits. Take your morning routine, for example. You may already brush your teeth and wash your face. But maybe after you think about it, you’d like to add a short yoga session. By adding this into your routine, you’ll create a habit, and your body will naturally begin to crave this part of your day.

2. It Helps You Set and Achieve Goals

You can use your daily routine as a tool to set and achieve your goals. Maybe these goals surround exercise, nutrition, or mental health. Whatever you’re focused on at the moment, try adding an element to your daily routine that will push you closer to making that goal a reality. 

3. It Keeps You Balanced

At the end of the day, routines are all about balance. Humans thrive on our routines because it helps to align our bodies and minds. You can use your morning routine to start your day on the right foot. Or maybe your afternoon routine helps you to wind down and relax. The schedule you create for yourself contributes significantly to your overall well-being. Be mindful of that as you build one that works best for you! 

Are You a Cancer Survivor Looking for Wellness Support?

Survivor Fitness works with cancer survivors to help them regain their health and wellness 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!

A Graduate’s Guide: How to Stay Involved with Survivor Fitness

Are you a graduate of the Survivor Fitness program? Or, perhaps, have you seen what the program can do to help cancer survivors regain their health? If you said “yes” to either of those questions, we want you to help us spread the word so that we can support as many people as possible. In this article, we’re sharing ways that you can contribute to our mission by spreading the word about how we can improve life after remission for cancer survivors. 

For Survivor Fitness Graduates

Take a moment to remember where you started and where you are now. You are an inspiration, and we’re glad that you want to encourage individuals who are new to their remission chapter. That’s why Survivor Fitness wants to celebrate your stories and share your strength—so that we can continue adding to our incredible community. Here are a few ways that you can share your Survivor Fitness story to inspire others.

Send Us Your Testimonial

We love to share participant spotlights and would be so grateful for you to be an upcoming featured participant! Contact us here to inquire about an interview. We can’t wait to celebrate your success.

Tell Your Doctors About the Program

Have discussions, even brief ones, with your medical team and other medical providers about your experience with Survivor Fitness. They may not be aware of the solutions we offer and could potentially pass the information along to their other cancer survivors.

Become a Brand Ambassador 

What better way to advocate for an organization you believe in than sharing your positive experience? The outlet possibilities are endless, and we’re happy to provide you with resources to distribute. 

For Survivor Fitness Supporters

Whether someone close to you has survived cancer, or you are looking for ways to support the lives of survivors, we’re so happy you’re here. Take a look at this list to learn about options to get involved with Survivor Fitness. 

Never Underestimate the Power of Word of Mouth

Word of Mouth is an incredibly powerful tool that will never go out of style. If you know someone going through remission, share your personal story and see if it’s something they’re interested in pursuing. Odds are, they trust your opinion, and they deserve to experience just how substantial their results can be. 

Share Our Content

Your social media platforms are a powerful tool when sharing information. You never know who might know someone living life after cancer. A simple share could lead to an incredible yet unexpected beginning. 

For Graduates and Supporters

Volunteer with Us

Survivor Fitness has various volunteer opportunities available to help further our mission. Are you thinking about volunteering? Please email us to get started. 

Post on Social Media

Share your testimonials, results, and insight on social media after you have completed or witnessed someone complete the program. (Be sure to tag us in the post, so we can see!)

Leave a Review

Reviews allow potential participants to read firsthand accounts and decide whether this program is right for them. Help us reconnect cancer survivors to their health and wellness by publicly sharing your experiences. Cancer survivors’ worlds are changing for the better, and we want to be by their side to help them accomplish the unexpected.

Whether you have been through the program itself or are a supporter of ours, staying involved after your experience truly helps others who are going through what you once did. Thank you for your bravery, your perseverance, and your support. 

Are You a Cancer Survivor?

Survivor Fitness works with cancer survivors to help them regain their health and wellness 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!

Ways to Stretch Before and After Your Workouts

Stretching before and after a workout is sometimes just as important as the workouts themselves. These routines help your body acclimate to and recover from exercise, so it’s vital that you plan your stretches the same way you would plan a workout. To help get you started, here are a few ways that you can stretch before and after your workouts. 

Please note that stretches can cause injury if not done properly. Do plenty of research on the proper ways to stretch before trying these without a professional trainer. 

Before Your Workout

You might be tempted to engage in static stretching before your workout, but these stretches should actually be reserved for after. Instead, you will get the most benefit from dynamic stretching to warm up your muscles before you put them to work. This type of stretching can increase your range of motion and help prevent injury, as injuries often happen when we put our muscles under strain that they aren’t ready for. 

Here are a few dynamic warm-up stretches that you can add to your pre-workout routine: 

  • Jumping Jacks: To get your muscles warmed up, try jumping jacks! If you’re looking for a calmer exercise, step your feet out one at a time instead of jumping.
  • Light Jogging: Especially if you’re going for a run, you might want to start with a light jog that is much slower than your normal pace.
  • Jumping Rope: This classic kids’ favorite is also a great warm-up exercise before a workout. Try a light jump-rope session to warm up your arms and legs.
  • Rotating Your Hips: For this stretch, place your hands on your hips and feet hip-width apart, rotating your hips in a circular motion.
  • Swinging Your Legs: This stretch is exactly how it sounds. Stand with your hands on your hips or brace yourself on a wall or banister and swing one leg at a time, forward and backward, to feel a great stretch.
  • Knees to Chest: Lie down on your back and bring one knee at a time to your chest with light pressure. This stretch can loosen up your hips and lower back muscles. 

After Your Workout

Now that you’ve completed your workout, it’s time for static stretching. These types of stretches slow your heart rate down and help your body begin to recover, as it brings blood flow to the muscles you used. 

Here are a few static stretches that you can add to your post-workout routine: 

  • Arm and Shoulder Stretch: Cross your left arm across your body and pull it toward you with the right arm. Repeat on the other side.
  • Wrist Stretch: Especially if you work at a computer, this stretch is wonderful for your wrists. Extend both arms straight out in front of you. One hand at a time, gently bend your wrist back until you feel a stretch throughout your forearm.
  • Neck Stretch: Place your left hand on the right side of your head, gently pulling it toward the left side until you feel a stretch. Repeat on the other side.
  • Side Stretch: Stand hip-width apart, lift one arm straight up, and stretch that arm toward the opposite side. Repeat on the other side.
  • Groin Stretch: Sit down with the bottoms of your feet touching, hold your toes, and gently lean forward as you bend from your hips until you feel a stretch.
  • Hamstring Stretch: Sit in a butterfly position, similar to the previous groin stretch, and extend one leg out in front of you with your knee bent slightly. Lean forward at your waist until you feel a stretch in your hamstring. 

Note: It is important that you never force a stretch, as this could lead to a muscle injury. Listen to your body as you try these stretches and see what feels good for you.

Are You a Cancer Survivor?

Survivor Fitness works with cancer survivors to help them regain their health and wellness 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!

8 Elements to Add to Your Morning Routine

Your morning routine can set the tone for your entire day. It’s a wonderful opportunity to take time to care for yourself, and it helps signal to your mind and body that you’re ready for what the day might bring. As a morning routine is such an important part of the day, we want to help you ensure that you’re getting the most out of yours. 

Here are eight elements to consider adding into your morning routine. Take what you like and leave what you don’t. Make it your own!

1. Wake Up Early

It can be tempting to hit the snooze button on your alarm clock in the morning. However, when you wake up early, you have enough time to start your day with a relaxing routine. Sleeping in can feel good in the moment, but it can also make the rest of your day feel rushed and unorganized. If you have trouble waking up early, try placing your alarm where it requires you to leave the bed to turn it off. 

2. Add a Moment of Stretching

As soon as you get out of bed, try a morning stretch. Stretching after sleep can improve your circulation and relax your muscles to relieve any aches and pains you might feel after a long night of laying in the same positions. If this is already part of your routine, and you want to go a step further, add a yoga sequence first thing in the morning. 

3. Drink a Glass of Water

Your body has been without water all night, so a great addition to your routine is to drink a glass of water to rehydrate and help your organs function properly. If you’re prone to forgetting, sit a glass or bottle of water by your bed before you go to sleep so that it’s the first thing you see when you wake up.

4. Choose a Wholesome Breakfast

Start your day with a breakfast that will keep you full and provide your body with the nutrients it’s craving. You might consider planning your breakfast the night before so that you don’t grab something quick in a rush out the door. Need a new recipe? Try our banana bread overnight oats.

5. Write in a Gratitude Journal

Your first few thoughts in the morning can dramatically affect your mood and the tone you set for your day. Make these moments count by sitting down with a guided or blank journal to write down a few things that you’re grateful for, along with your thoughts and feelings that surround them. 

6. Add a Touch of Creativity

If your day ahead is full of work and other daily tasks, you might consider starting with a creative activity, such as playing music, reading, listening to a podcast, or writing. It doesn’t matter how you get creative with your morning—only that you let your mind wander and feel the creativity flow through you.   

7. Tidy Your Space 

Set aside a few moments to organize your space, allowing yourself to focus on only one area at a time. Tidying your living space ensures that you’ll come home to a clean house, where you can rest and relax at the end of your day without worrying about when you’re going to clean up.

8. Plan Out Your Day

Finally, before you head to work or your daily activities, plan out your day. Write down what you hope to accomplish, what you want to eat, how you want to move your body, and how you plan to rest. By giving yourself an expectation for your day, you are more likely to spend the day how you’d like to, rather than leaving it up to chance. 

We hope that you use these tips to design a morning routine that’s perfect for you! As we mentioned, take what you love and leave what you don’t. Finding a routine that makes you feel your best is a personal process.

Are You a Cancer Survivor?

Survivor Fitness works with cancer survivors to help them regain their health and wellness 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!