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!

Taking the First Step at Survivor Fitness

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Are you a cancer survivor? Or, perhaps, someone close to you is. Survivor Fitness welcomes you to explore our program to learn more about how we help survivors continue to regain their health after treatment. Through personal training, nutritional support, and the accountability of a community, Survivor Fitness empowers survivors to take control of their stories. Want to join us? Here are a few ways to get involved with Survivor Fitness as a participant, volunteer, or donor. 

Apply to Become a Participant

We offer in-person training in Knoxville and Nashville, in addition to virtual training for those outside of these areas. As a cancer survivor, you may be ready to change the course of your health and wellness, but you don’t know where to start. Let us walk with you through this process.

No matter your current fitness level, history, or age, we are here to help. Our trainers and registered dietitians meet you at your point of need to create a custom program that will help you regain your health, hope, and strength. Apply today to get started. 

Want to hear firsthand stories of Survivor Fitness participants? Take a look at our participant spotlights!

Spread the Word About Survivor Fitness

We want to reach as many cancer survivors as possible so that we can help them on their path to better health. The easiest way to reach our audience is through word of mouth! If you have someone in mind who could benefit from this program, please pass our name along to them. Similarly, if you are in contact with doctors who can help spread the word, let them know that we are here to help their patients who are in recovery. It takes just one connection to change someone’s life forever! 

Volunteer with Us

Are you looking for a worthwhile way to spend your free time? Survivor Fitness always has a need for volunteers for various activities that help us further our mission. Our volunteers contribute greatly to our ability to offer our support and services. Ready to get involved? If this is something you might be interested in, please email info@survivorfitness.org for more information. 

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!

10 of Our Favorite Healthy Snacks

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  • Healthy snacks don’t have to be boring or tasteless. With creative twists on nutritious foods and planning to have these snacks on hand when you’re hungry, you’ll be reaching for nutrient-rich foods in no time. Here are a few fun ways to feed your cravings without reaching for foods high in sugar and calories. 
1. Peanut Butter, Banana, and Honey Sandwich

The classic pb&j can be a tad high in added sugar, thanks to jams and jellies. Instead, try this: whole wheat bread, a sliced banana, a drizzle of honey, and a sprinkle of cinnamon. This sandwich has all the flavor with less sugar and more vital nutrients. 

2. Avocado Tuna Salad

Tuna is a great low-fat, high-protein snack. Still, when we make traditional tuna salad, mayonnaise or miracle whip adds a great deal of calories without adding any nutritional value. Instead of mayo, reach for a ripe avocado and smash it before mixing it into your tuna. You’ll get the creamy texture without mayo. Try adding a boiled egg for extra protein! 

3. Make-Your-Own Trail Mix

Make a trail mix that’s all your own! Try adding whole-grain cereal, dried fruits, unsalted nuts, and bits of granola. Get creative with your mix and put it into easy grab-and-go containers that you can pick up when you’re heading out the door.

4. Hard-Boiled Eggs

For a snack packed with protein, try boiled eggs! They are a great snack on their own or as an addition to tuna salad, toast, or sandwiches.

5. Baked Sweet Potato Fries

Craving fries? Instead of stopping through a drive-through, try slicing a sweet potato at home and baking your fries yourself. If you have an air fryer, that is a great option as well. Drizzle a bit of olive oil on your fries and sprinkle your favorite seasonings on them for the perfect afternoon snack. 

6. Hummus and Veggies

The chickpeas used to make hummus are packed with nutrients, making hummus a great snack to satisfy your cravings. Try pairing it with your favorite sliced veggies or lightly salted pita chips. 

7. Greek Yogurt Parfait

For a high-protein treat, try making a Greek yogurt parfait with any combination of granola, nuts, and fruit. Mix and match yogurt flavors and toppings until you find your perfect snack.

8. Cottage Cheese and Fruit

Cottage cheese is a versatile snack that can be paired with fruit, toast, nuts, honey, and many other additions. Try different combinations to find your favorite!

9. Edamame 

Edamame is rich in fiber and flavor, making it a great snack or appetizer. Add a little sea salt or other spices and flavorings to make it your own.

10. Popcorn

Your favorite movie snack can be light and healthy—with a twist, that is. Instead of reaching for rich, buttery popcorn, try plain popcorn and add your own seasoning. Here are a few ideas: cinnamon and sugar, taco seasoning and lime zest, or a drizzle of olive oil with sea salt. The sky’s the limit!  

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!

For more healthy recipes, download the National Cancer Institutes Down Home Healthy Cooking guide. 

Intuitive Eating: How to Listen to What Your Body Needs

woman-cutting-food-on-plate

Have you heard about the practice of intuitive eating? In discussions of mindfulness, you might have heard the term thrown around. But, what does intuitive eating actually mean? And how can you implement it into your daily routines? In this article, we explore the concept of intuitive eating and discover ways that it could change your perspective on food choices.

What is Intuitive Eating? 

Originating in the 1990s, with much earlier roots, intuitive eating is the concept of tuning in to your body to listen to its needs without overly restricting yourself or shaming yourself for what you eat. Unfortunately, as today’s diet culture can sometimes praise restriction or define foods as “healthy,” “unhealthy,” or even “off-limits,” we tend to believe that we can’t trust our body’s natural cues and that we should instead eat only foods that we deem healthy or that are recommended by a trendy diet. 

Intuitive eating, on the other hand, follows the idea that your body knows what it needs and can help you make choices that, over time, create a balanced diet with a positive mindset surrounding food. By listening to your hunger cues—eating when you’re hungry and stopping when you feel full—you can get back to listening to your body. 

Does It Mean that You Always Indulge Whenever You Want? 

Intuitive eating can be misinterpreted as eating whatever, whenever, just because. However, it’s quite the opposite. Instead of picking up whatever food is nearest, eating out of boredom, or eating to fill an emotional gap, those who eat intuitively take the time to be mindful of how their body feels and what will make them satisfied. Though the concept of eating when you’re hungry feels simple, we often snack mindlessly or even follow a strict diet, feeling restricted by what we can and can’t have. Intuitive eating allows us to tune into our hunger cues and feed our body when it needs fuel. 

How to Implement Intuitive Eating Principles Into Your Daily Routine

1. Tune Into Your Body’s Cues

When you begin to notice the feeling of hunger, take that as your sign to find a nourishing snack or meal. If you wait too long, your body may begin to feel panicked, and, as a response, you may overeat. Listen closely to your hunger cues to help you identify your body’s natural cadence. Likewise, listening to your body’s cues also means that you look for early signs of feeling full. As many of us feel obligated to eat everything on our plates, it can sometimes take practice to stop ourselves and check in to see if we’re beginning to feel satisfied.

2. Change Your Dieting Perspective

Diet culture tends to categorize foods as good/healthy and bad/unhealthy. In turn, this makes us feel guilty when we eat something that falls into the “bad” category. Instead of policing everything you eat, which can often cause us to feel burned out or abandon our diets, it’s helpful to frame the idea of dieting and health differently. Your worth is not based on how healthy you’re eating and how many “unhealthy” foods you reject. Everything comes with a balance. 

Note: A diet plan created by a registered dietician is a wonderful way to improve your health. When we reference challenging diet culture, we are referring to trendy fad diets and the preconceived notion that you should feel guilty for eating certain foods.

3. Reflect on Your Body’s Strength

A significant part of intuitive eating is being grateful for your body and using food to nourish and strengthen it. Your body has carried you through so much over the years. When you find yourself feeling shame or resentment toward your body, try to remember everything you love about it, too.

4. Make Peace with Your Food

As we mentioned, the idea that you are good or bad based on what you eat is not a great way to develop a healthy relationship with your food. In addition, the idea that we can never waste food and must eat everything on our plates, or that we must overindulge when we’re with friends or family, must be challenged. Our relationship with food is learned—through our upbringing and other life experiences—so it’s crucial to check in with your body and get back to the basics. 

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!

25 Affirmations for When You’re Feeling Down

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Do you need a little “pick-me-up” today? When you’re feeling down, affirmations can help you replace negative ideas about yourself or your life with more hopeful and positive thoughts. To give you inspiration for affirmations that may work for you, we’ve shared our thoughts on this practice, along with 25 phrases that will help you divert your mindset to hopeful and calm. 

Why Affirmations? 

Here’s a question: Can you simply think yourself into a positive mindset? In a way, yes! By replacing your negative thoughts with positive ones and imagining good feelings, you can boost your mood and change your thought patterns. It might feel a little silly to talk to yourself, especially with phrases that may seem obvious, but when you try it, you’ll likely notice your mood changing. Choose the affirmations that resonate with you the most, and try saying them to yourself whenever you’re feeling down. Have one that works best for you? Put it somewhere you can see it every day. 

Repeat These Affirmations When You’re Feeling Down

  1. It’s okay to slow down and rest. 
  2. I am safe. 
  3. I am resilient, and I will make it through. 
  4. I have the power to change my life. 
  5. I can achieve anything I set my mind to. 
  6. One bad moment doesn’t mean a bad day. 
  7. I am so much more than my struggle.
  8. I am grateful for everything I have. 
  9. I am enough. 
  10. I am not broken. 
  11. This feeling will not last forever. 
  12. I deserve happiness.
  13. My loved ones value me. 
  14. I do not need to prove my worth to be loved.
  15. I love myself unconditionally. 
  16. I am proud of myself for everything I’ve overcome. 
  17. My bad days don’t define my life. 
  18. I am worthy even when I can’t see it myself. 
  19. My negative thoughts about myself are not facts. 
  20. There is no limit to the joy I can feel in my life. 
  21. I give myself permission to fully experience these emotions. 
  22. I’m on my way to becoming the best version of myself. 
  23. I forgive myself for anything I’m holding onto. 
  24. I am an open channel for happiness. 
  25. I honor myself and my strengths. 

We invite you to choose the affirmations that resonate with you, or even come up with your own! Of course, each person’s experience is different, so you may try writing a list of phrases that make you feel hopeful, and set a time every day to read them out loud to yourself.

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!

Help Us Grow the Survivor Fitness Community

two-women-talking-over-coffee

Are you a Survivor Fitness participant who has found a community here with us? We are always looking for volunteers who can help us spread the word about our program. The more survivors we can become connected to, the more people we can help and the more lives we can change together. You can be a part of that movement! If you’re ready to get involved, here are a few ways you can help support and grow the Survivor Fitness community.

Post on Social Media

Social media gives us a platform to share, inspire, and connect. You can use your platform to share your Survivor Fitness experience with your network or simply share our posts, stories, and information. You never know who is following along with you. They could know a cancer survivor or be one themselves. Sharing only takes a few seconds and could make a world of difference in someone’s life when they aren’t sure of their next step. 

Share Your Experience with Your Medical Team

Your medical team works with cancer survivors daily who could benefit from the community and resources here at Survivor Fitness. We would love to provide you with informational materials to pass along to your providers and would be more than happy to connect with them to explain the benefits and details of our program. Your medical team could play a significant role in getting the word out!

Serve as a Speaker at Events

No one tells the Survivor Fitness story quite like our participants. You can relay firsthand what this program has meant to you and how it’s helped you in this stage of your life. We can do our best to share as much information as possible, but what other survivors will be drawn to the most are the heartfelt stories about your firsthand experiences as a Survivor Fitness participant. Your story could be the one that inspires someone to reach out to learn more.  

Attend Survivor Fitness Events and Invite Others

Attending Survivor Fitness events helps us to get the word out in several different ways. You can invite your friends and family, share the event to your social media accounts, and share photos of the fun that our community is having together. Events allow us to connect with others, giving us the facetime that we need to share our mission and help as many people as we can. 

Become a Brand Ambassador

By staying in touch with your Survivor Fitness family and sharing your experience, you can help other survivors just like you by volunteering to be a brand ambassador. To become a brand ambassador, you simply spread the word. Through various channels, you can share your Survivor Fitness story with your peers, doctors, support groups, and anyone else who you feel could benefit from hearing about your experience. Decide what feels most natural to you, and begin sharing! Our team will provide you with materials to help you spread the word, and we will be here to support you every step of the way. 

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!

4 Benefits of Yoga for Cancer Survivors

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Have you considered taking up yoga? You may be surprised at how much of a balanced, centering effect that this calming practice can have on your body and the benefits that come along with it. From better sleep to increased strength, a consistent yoga practice has something to offer everyone—including cancer survivors, according to the American Cancer Society, which suggests that yoga can help to alleviate some of the symptoms associated with cancer. If you think you might be interested in yoga, here are four benefits of yoga for cancer survivors. 

1. Better Sleep

Stretching and flowing through the motions of yoga can lower your cortisol levels (a stress hormone). It can also lower your blood pressure and release tension in your body. These effects add up to a more restful sleep with less stress and fewer aches and pains. Yoga is also a great way to wind down for bed if you’re feeling restless. Try a bedtime yoga sequence to help you clear your mind and soothe your body.

2. Relaxation

Yoga helps you to center your mind and body through a myriad of relaxation techniques, such as stretching, breathing, and in some cases, meditation and aromatherapy. Many find yoga to be a wonderful way to take time for themselves to focus on their physical and mental wellness. Try fitting yoga into your weekly routine to relax and unwind from your busy day-to-day.

3. Improved Mobility

Yoga’s slow movements and breathing patterns increase blood flow to your muscles, improving overall flexibility and circulation and allowing a better range of motion during your daily activities or while doing other types of exercise. A consistent yoga practice can help you work toward your next physical goal or even simply make everyday tasks easier.

4. Increased Strength

Yoga can help you build strength without ever touching a piece of equipment. Many assume that yoga only improves flexibility; however, it actually can increase your strength, too, as you hold certain poses and cycle through vinyasa movements. A tree pose, for example, strengthens your core muscles as you tighten your midsection to stay upright. Throughout your session, you’ll soon feel your muscles engaging, tightening, and stretching, which will make you stronger over time.

Searching for a Path to Better Health?

Survivor Fitness works with cancer survivors to 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!

5 Ways to Stay Motivated on Your Health Journey

Have you found it challenging to keep yourself motivated on your journey to improving your health? You aren’t alone. This is something that many struggle with, but today is the day to kick your motivation into high gear. Are you ready? Let’s talk about five ways that you can keep yourself motivated to eat well and exercise. 

1. Listen to an Upbeat Playlist

You know those songs that you can’t help but get excited about when they come on? Start compiling a list and make yourself a workout playlist. Survivor Fitness has two playlists you may enjoy that our participants helped us assemble. Everyone has different music tastes, so what motivates someone else may not motivate you. Ask your friends with similar music taste what they listen to when they need to stay motivated! 

2. Set Specific and Attainable Goals

Setting specific and attainable goals can help you visualize how you will stay on track during your journey to better health. For example, instead of setting a goal to “workout more,” you might instead consider “do yoga three times per week.” This way, you’ve chosen a goal that you can reasonably complete, and you have an expectation for how you can achieve it. 

3. Reward Yourself

Rewarding yourself for reaching a new objective is a great way to give yourself something to look forward to. Consider thinking of small rewards along the way (e.g., a latte from your favorite coffee shop) and a larger reward (e.g., a weekend trip) for when you achieve a big goal. Choose something that you will look forward to every day until you achieve it! 

4. Get an Accountability Buddy

Consider asking a friend or family member to hold you accountable along the way. When you aren’t feeling motivated, you can reach out to your accountability partner for words of encouragement or even to work out together (if it’s safe to do so). Make this relationship work for the both of you, and decide on a plan for consistent check-ins to discuss your progress. Meeting goals can be more fun when you’re doing it together! 

5. Change it Up

Doing the same workouts or eating the same meals every day can make you feel burned out and bored. Try mixing it up every so often to keep things interesting. Look up a new recipe or find a new type of workout you’d like to try. The sky’s the limit. 

6. Go Easy on Yourself

Your motivation will ebb and flow, and that’s okay! Don’t beat yourself up if you find yourself not moving as quickly as you’d hoped. It doesn’t mean that you’ve failed; it just means that you’re human. As long as you’re trying, that’s what matters.

Do Your Workouts Need Some Extra Fuel? 

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!