Light and Healthy Summer Recipes for Cancer Survivors

healthy foods

Summer is the perfect time to enjoy light and healthy recipes that both nourish and refresh the body. Additionally, the benefits are as bountiful as the recipe options. A nutritious diet plays a vital role in supporting overall health and well-being, especially for cancer survivors. Light and healthy meals can also help manage weight, which is crucial as excessive weight gain can increase the risk of cancer recurrence. During the summer heat, lighter meals can be easier to digest, preventing discomfort and promoting better hydration, which is vital for overall health and recovery. 

By embracing light and healthy eating habits, cancer survivors can nourish their bodies and embrace the joy of delicious, seasonal flavors while supporting their ongoing journey toward wellness. In the spirit of summer’s vibrant energy, we have curated a collection of recipes designed for cancer survivors to enjoy all season long. 

Light and Healthy Summer Recipes

These recipes are not only bursting with flavor, but they also prioritize ingredients known for their cancer-fighting properties, providing you with a nutritional plan that promotes healing, rejuvenation, and overall well-being. 

Crustless Garden Vegetable Quiche

Summer offers a bounty of fresh vegetables. Why not enjoy them all at once? This recipe from Savory Lotus serves as a great base but can be tweaked to include your favorite summertime veggies or herbs. 

Ingredients 

  • 2 tbsp ghee or avocado oil 
  • 2 small zucchinis, sliced thin into rounds 
  • 1/2 small onion, chopped 
  • 2 cloves garlic, minced 
  • 3 cups baby spinach 
  • 1 1/4 cup small tomatoes, sliced thin 
  • 1 Tbsp fresh basil, minced + extra for garnish 
  • 8 eggs 
  • 1/4 cup dairy-free milk 
  • 1/2 tsp salt 
  • Fresh ground pepper to taste

Directions 

  1. Preheat oven to 350°. Liberally grease a pie pan or quiche pan. 
  2. In a large skillet, melt one tablespoon of fat of choice over medium-high heat. Arrange zucchini rounds in a single layer in the bottom of the skillet and cook until starting to brown. Flip zucchini rounds and cook on the other side. Remove from heat. 
  3. Lower heat to medium, add the remaining tablespoon of fat, and cook onions until translucent and beginning to brown, about 3-4 minutes. Add garlic and cook for one minute. Add baby spinach and cook until just wilted. Remove from heat. 
  4. Spread the onion/spinach mixture evenly onto greased pan. Layer cooked zucchini rounds and tomato slices on top, reserving a handful of each for the top. Sprinkle on minced basil. 
  5. In a large bowl, whisk together eggs, dairy-free milk, salt, and pepper. Pour the mixture over the top of the vegetables in a quiche pan. Give a little shake to settle. Top with remaining zucchini and tomato slices. 
  6. Bake for 35-40 minutes, until the center is set. Cool slightly before slicing into wedges. Garnish with fresh basil.

Chicken Avocado Caprese Salad

Gather up fresh lettuce and herbs for this quick and easy salad. Whether you’re looking for a quick salad to make at lunch or a filling dinner option, this Cafe Delites recipe offers the perfect solution.

Ingredients 

Marinade/Dressing: 

  • 1/4 cup balsamic vinegar 
  • 2 tbsp olive oil 
  • 2 tsp brown sugar 
  • 1 tsp minced garlic 
  • 1 tsp dried basil 
  • 1 tsp salt 

Salad: 

  • 4 chicken thigh fillets, skin removed 
  • 5 cups romaine lettuce leaves, washed and dried 
  • 1 avocado, sliced 
  • 1 cup cherry tomatoes, sliced 
  • 1/2 cup mini mozzarella cheese 
  • 1/4 cup basil leaves, thinly sliced 
  • Salt and pepper, to taste

Directions:

  1. Whisk marinade ingredients together to combine. Place chicken in a shallow dish. Pour about 4 tbsp of the marinade mixture over the chicken and stir around to evenly coat. Reserve the rest of the marinade to use as dressing. 
  2. Heat about 1 tsp of oil in a large skillet over medium-high heat. Grill or sear chicken until golden, crispy, and cooked through. Once the chicken is cooked, set aside and allow to rest. 
  3. Slice chicken into strips and prepare the salad by mixing salad ingredients together. Top with basil strips and chicken strips. Drizzle with remaining dressing. Season with salt and pepper.

Two-Ingredient Fudge Bars

What better way to beat the heat than with a classic fudge bar? This Chocolate Covered Katie recipe offers health-conscious ingredients so the whole family can enjoy this treat… guilt-free. 

Ingredients 

  • 8 oz chocolate chips (or sugar-free chocolate chips) 
  • 1/2 cup peanut butter or allergy-friendly sub (sun butter, coconut butter, almond butter, etc.) 
  • Optional chopped walnuts, shredded coconut, chia seeds, etc.

Directions 

  1. Line an 8×8 pan with parchment or wax paper, and set aside. If nut butter is not stir-able, gently warm it until soft. Melt the chocolate chips (Google how to melt chocolate if unsure, as it’s easy to burn). Stir together all ingredients until smooth. 
  2. Pour into the pan and spread out evenly. Freeze for 10 minutes or until firm enough to slice. 
  3. The bars can stay out at room temperature if you’re serving them, especially if it’s not too warm outside or in your home. Store leftovers in the fridge or freezer.

Survivor Fitness: Support for Cancer Survivors

At Survivor Fitness, we understand the unique journey that cancer survivors face. We believe that nourishing your body with wholesome ingredients is an essential part of your wellness routine. Our nutrition partners have put together dozens of nutrition and fitness resources for cancer survivors, including a collection of our favorite recipes.  

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!

Participant Spotlight: Shaundrea Kee

At 28 years old, Shaundrea Kee was enjoying life as a newlywed and mother to a beautiful one-year-old girl. She was active and enjoyed working out at her local gym. However, it all seemed to change in just one morning after she found a lump in her breast.

After running ultrasounds and mammograms, the doctors informed Shaundrea that she had  HER2+ breast cancer. In order to fight cancer quickly, Shaundrea began a treatment plan that included six rounds of chemotherapy, a double mastectomy, and a year of immunotherapy.

Like most cancer patients, Shaundrea had to deal with difficult and sometimes debilitating side effects of treatment. The chemotherapy affected her appetite, which made it challenging to eat anything and caused Shaundrea to lose over 25 pounds in the span of a few short months. 

“It was very difficult because I was once very active in the gym,” Shaundrea shared. “The hardest part was remembering how healthy and active I was right before being diagnosed. I had a goal of entering an NPC bikini competition but that quickly changed.”

Finding Great Strength

After treatment, Shaundrea was determined to work on her physical health and return to her previous activity level. That’s when she heard about Survivor Fitness from a friend. She realized that joining the program would help her regain the strength and stamina she had lost during treatment.  

“I wanted to have the guidance and help to ease me back into the gym,” she recalled. “But I didn’t realize how much I would love having a trainer cheer for me and encourage me during workouts.” 

Shaundrea was paired with a personal fitness trainer, Karen Kuzmyn, to begin bi-weekly workouts over the span of the next three months. As they worked together, Shaundrea recognized that Karen seemed to know exactly when she needed to be encouraged and when she needed to be challenged in the gym. 

“Karen was an absolute godsend,” Shaundrea said. “She challenged and encouraged me physically and mentally.”

More Park Dates and Bike Rides

As she continued through the program, Shaundrea noticed her energy levels increasing and her mood improving. Gradually, she began to feel like her old self again. This was most evident in her newfound energy to enjoy time with her daughter again. 

“Being in the gym helped me to increase my energy so that I could play with my daughter at the park or ride bikes together,” Shaundrea said. “I was afraid that I would never get back to feeling this good while going through treatments.”

Like most Survivor Fitness participants, Shaundrea learned how meaningful it can be to be surrounded by personal support after cancer treatment. She also recognized how valuable it can be to participate in a program that not only focuses on physical health but on the mental and nutritional aspects of well-being.  

“I feel so much better inside and out,” she shared. “Having this program support you so thoroughly really gives you that motivation to go even harder for yourself.” 

Get Back to Living with Survivor Fitness 

Survivor Fitness has worked alongside survivors of every age, fitness level, and diagnosis to help individuals achieve their fitness goals after cancer treatment. While each participant’s journey is unique, every cancer survivor’s story gives us the momentum to continue providing this service to those who need it most. To learn more about becoming a Survivor Fitness participant, connect with us today.

Partner Spotlight: Brandon Holt & Personal Best Fitness

Survivor Fitness wouldn’t exist without the dozens of trainers, nutrition specialists, and fitness center managers who work with participants every day. Brandon Holt, Trainer at Personal Best Fitness in Brentwood, TN, has been there since the very beginning. 

After surviving an aggressive form of testicular cancer at the age of 23, Survivor Fitness Founder, Aaron Grunke, had the idea for a nonprofit that would empower survivors to truly overcome cancer through health and wellness. He took the idea to Brandon to discuss what the program could look like and how they could raise enough money to get the idea off the ground. 

“This is Going to Change So Many Lives”

As a certified fitness trainer, Brandon helped design a training template that participants could follow while Aaron worked on the organizational details. With the framework in place, it was time to start raising awareness and funds. 

“In early 2013, I had this crazy idea that we should walk 24 straight hours on a treadmill to raise the money,” Brandon recalled. “24 hours (59 miles), $10,000, and too many blisters to count later, we had the money to take our first client.” 

Our very first Survivor Fitness Participant was Cheryl. She had recently finished treatment and was looking to “feel like herself again.” Brandon began training Cheryl through a 12-week program. About halfway through the program, Brandon got a visit he’ll never forget.  

“I’ll never forget the day that Cheryl’s husband and children walked into my office unexpectedly just to tell me ‘thank you,’” Brandon shared. Cheryl’s family had already recognized a difference in her and wanted to express their gratitude for helping her gain back her confidence. 

Brandon immediately called Aaron and said, “This is going to change lives!” 

10 years later, that’s definitely true.

Impacting More Lives With Personal Best Fitness 

In 2018, Brandon joined the team at Personal Best Fitness. Getting Survivor Fitness going at Personal Best was a priority for him, and their team quickly started training participants.

To date, the team at Personal Best has trained more than two dozen participants. Their stories continue to inspire Brandon and the other trainers at Personal Best to tell as many people about the program as they can. Like many trainers and dietitians who partner with Survivor Fitness, Brandon described how he always gets more from the participants than he can ever give to them.

“Survivor Fitness participants are some of the most grateful, hardworking, and motivated clients I have ever worked with in my 20+ years of personal training,” Brandon recalled. “Each participant has such a unique story full of highs and lows but with a victorious ending.”

“Getting Your Life Back is a Marathon, Not a Sprint”

After training more than 20 cancer patients over the years, Brandon has learned some incredibly insightful lessons when it comes to regaining strength after treatment. One of the first things Brandon often encourages participants to remember is that getting your life back is a marathon, not a sprint. 

“The first step is the hardest,” he shared. “Once you walk through that door and meet your trainer, you can have confidence that everyone is working very hard to make sure you have a great, safe experience. The community that surrounds you wants nothing more than for you to be successful.” 

After more than a decade of working with participants, Brandon is still excited every time a new Survivor Fitness participant walks in the door, and he continues to be one of the biggest advocates for post-treatment training.

“Whether you are a trainer or gym thinking about if Survivor Fitness might be a good fit, or if you are a potential participant, just do it,” Brandon said. “You will not regret it.”

We’re incredibly grateful for all the work Brandon and the team at Personal Best have put into making Survivor Fitness what it is today. He has been involved in everything from designing our training template, participating in our very first fundraising event, and continually advocating for our mission.

If you’re a trainer, dietitian, or health professional interested in joining the Survivor Fitness partner network, we’d love to share more information with you. If you’re a cancer survivor in Tennessee, connect with our team today to learn how you can get started with our program!

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.

Participant Spotlight: Suzanne Gaulden

One reality of surviving cancer is that getting back to “normal” is often a long and difficult journey. Recovering from the whirlwind of diagnosis and treatment creates a new set of physical, mental, and emotional challenges for survivors. It’s hard to explain or understand unless you’ve experienced it. In some ways, life after cancer can feel even more isolating and lonely because so much of the everyday support patients receive from friends, family, and doctors seems to come to an end once treatment is over. 

After six months of treatment for breast cancer—including appointments, scans, ultrasounds, biopsies, surgeries, and 16 rounds of radiation—Survivor Fitness participant Suzanne Gaulden found the empathy and understanding she needed from her family and trainer Ainsley at Rise Fitness in Mount Juliet, TN. 

“Picking Up the Pieces” with Someone Who Understands

Suzanne was diagnosed with stage 1 breast cancer in April of 2022 at the age of 38. Suzanne managed her treatment plan while working full-time and taking care of her family. Like most cancer patients with a young family, her own mental health and exercise took a backseat to everything else during treatment. After six months, she wanted to take steps toward recovery but wasn’t exactly sure where to start. 

“For me, the hardest part has been picking up the pieces and dealing with the aftermath of having cancer, “ Suzanne said. “I was in survival mode from April to September. When all my treatments were finished, I was finally able to begin dealing with everything that I had gone through.”

That’s when Suzanne learned about Survivor Fitness from her oncologist. The idea of working with someone who knew what cancer treatment does to a patient’s body and mind was a key factor that inspired Suzanne to start the program. 

“Working with a trainer is one thing, but working with someone who understands everything we have gone through is completely different,” she explained. “It made such a difference working with a trainer who gets when I was having a rough day, understands why I have a limited range of motion in one arm, and recognizes that I’m not trying to get out of doing an exercise when I say that something hurts.”

Like many Survivor Fitness participants, Suzanne enjoyed an active life before her diagnosis. Part of her treatment plan included medically-induced menopause which, along with her medications, caused Suzanne to gain weight in a way that was new for her. 

“The hardest part of recovery has been learning to love this new version of me and to value my strength and not judge myself for not being the same size I was a year ago,” she said. “It’s a huge hurdle that I am still working to overcome.”

Gaining a Friend While Regaining Strength 

Through the program, Suzanne regained just as much mental strength as she did physically. She found a tremendous amount of comfort in working with a trainer who understood the impact of cancer treatment, encouraged her to decelerate when she wasn’t feeling 100 percent, and challenged her to push herself when she could. 

“I feel more confident in the gym and have a whole new set of exercises to pull from,” she explained. “But even more than that, I didn’t have to be in a good mental place when I was there.”

There were many days when Suzanne felt like she had to “hold things together” through treatment and often felt like she had to present as if everything was great when it wasn’t. Through Survivor Fitness, she found strength and motivation by showing up—just as she was, with whatever she had to offer that day. 

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

Looking for Inspiration and Encouragement on Your Recovery Journey?

Suzanne is a great example of the community and encouragement that can be discovered through Survivor Fitness. If you or someone you know is a cancer survivor looking to regain health and wellness after cancer treatment, we’re here for you! 

Connect with us today to learn more about the specific ways Survivor Fitness can support you on your journey to regain health and strength after cancer.

Partner Spotlight: A|Train Fitness Coaching

One of the gifts we’ve experienced at Survivor Fitness is the opportunity to partner with world-class fitness centers and nutrition partners across Tennessee. And while participants often talk about how life-changing it is to work with a fitness specialist, the experience is just as impactful for our coaches and trainers. 

Every trainer, fitness center, and nutritional specialist we partner with has their own reason for being part of the Survivor Fitness network. For some, it’s an opportunity to help make a tangible difference for someone who’s gone through a difficult season. Others have a more personal connection. That’s the story for Anita Slaughter, owner of A|Train Fitness Coaching in Nashville. 

Anita has been a personal trainer and fitness coach for more than 20 years. While some trainers are drawn to the performance coaching and aesthetic component of fitness, Anita always knew the health component would drive her fitness career. She also had a personal connection with cancer that made her decision to partner with Survivor Fitness a “no-brainer.” 

“My mother had a full hysterectomy and double mastectomy by the age of 34. She had non-Hodgkins lymphoma as a teenager. She’s a fighter through and through,” Anita recalled. “Knowing the impact fitness and proper nutrition has on our overall health and ability to fight off cancer and disease is all the inspiration I need!”

Anita and her team at A|Train have been working with Survivor Fitness participants for years. As a Cancer Exercise Specialist Certification Facility, the team at A|Train does an incredible job of helping participants take a step-by-step approach toward wellness, focusing on one day at a time.

Getting Survivors Back on Their Feet Again 

Every Survivor Fitness participant has their own unique story and journey of recovery. Most are looking for ways to recover at least some of the strength and endurance they experienced before their diagnosis. Everyone’s journey is different as they look to recover strength and return to their routines after a cancer diagnosis. Anita highlighted one particular story in which that goal was quite literal. 

“If I had to single out a particularly inspiring moment, it was a client who was diagnosed with spindle cell sarcoma and lost a good portion of her quadricep muscle,” Anita shared.  

The participant’s only goal was to be able to get off the ground after playing with her grandchildren. She had been told by a physical therapist that she had too much muscle loss to be able to push up from the ground without assistance. Carrie Loughlin, the participant’s A|Train Fitness coach, suggested they just work with the muscles that were still functioning effectively. 

“I’ll never forget that moment. I was at my desk, and I heard shouting and I thought something horrific happened,” Anita remembered. “I ran downstairs to find her crying tears of joy!  For the first time, she was able to stand up from the floor on her own!”  

It was a moment that no one in that room will ever forget. Anita described how they were all in tears and their outlook on life was forever changed. 

Experiencing a Future of Hope 

It can be overwhelming for cancer survivors to even know where to begin after a life-altering experience. The team of coaches at A|Train do an incredible job of guiding and directing participants to undertake safe and effective fitness programs. 

Every cancer survivor they train receives a personalized approach. Anita and her team tailor each program based on the participant’s age, diagnosis, fitness level, and what treatments they received.

The recovery journey is full of difficult and challenging moments. But it’s a different kind of journey than the one cancer survivors experience during treatment. 

“My favorite part of working with participants is the first time they see HOPE in their future,” Anita described. “For us to be able to provide direction and guidance toward a healthy future makes my heart full. It is an emotional journey and lots of tears of joy are shed throughout the process.”

Join the Survivor Fitness Community

We’re incredibly grateful for the team at A|Train and the life-changing expertise they offer Survivor Fitness participants.

If you’re a personal trainer or fitness center who is interested in supporting cancer survivors after treatment, connect with our team to learn how you can join the Survivor Fitness network.

If you’re a cancer survivor looking to “get back on your feet” after treatment, we’d love for you to check out our program or submit an application today! 

Partner Spotlight: Performance Training, Inc.

performance training team

When Survivor Fitness launched our program in Nashville in 2013, we quickly realized how many cancer survivors across our state needed support when it came to building strength, losing weight, or regaining a sense of normalcy after a cancer diagnosis. Initially, we began partnering with trainers and fitness centers in Brentwood and Murfreesboro. In 2018, we had the opportunity to expand into our next major city: Knoxville. As we were looking for a way to expand the reach of our program, our friends at Performance Training enthusiastically offered their support. The owner of Performance Training, Jackie Ansley, and her team were passionate about learning everything they could to support cancer survivors during recovery. 

Jared Lawrence, Director of Development & Marketing at Performance Training, worked with our very first Survivor Fitness participant in Knoxville. Today, he is the first point of contact for our Knoxville participants who train at PTI. Like many of the trainers and dietitians who work with participants, Jared’s life has been impacted by the program just as much as the people he trains.

A New Perspective About What’s Possible 

“Before I started with Survivor Fitness, cancer was just a word to me because I hadn’t been personally impacted by it,” Jared explained. “Now that I’ve seen the difference that health and fitness make for people after treatment, I want to help in every single way that I can.” 

Jared understands that signing up for a fitness program after treatment might be intimidating. That’s why the team at PTI has done an incredible job of creating a positive and encouraging environment for people of every age, fitness level, or diagnosis. 

“If you come in just once, you’ll quickly realize that you’re not alone,” Jared said. “We’re going to welcome you and accept you where you are. You might meet three or four other cancer survivors along the way.”

Countless Stories of Inspiration and Transformation

Jared is inspired by the transformation that participants experience from their first visit to the gym to the conclusion of their program. As he recalled his experience with Survivor Fitness, Jared reflected on numerous stories of the many participants that have benefited. 

One such participant was named Deb. Deb was the first Survivor Fitness participant in Knoxville. (And she just recently celebrated her 5-year cancer-free anniversary!) Although she was initially hesitant to start training, today she participates in the SF group fitness program at PTI multiple days per week. 

Jared also recalled working with a 30-year-old participant who was looking to gain strength after cancer treatment. He wanted to regain strength in his legs so he could get back to the lifting he enjoyed before cancer. When he first started the program, he could only squat around 100 pounds. When he left, he was squatting 315!

“Honestly, it’s hard for me to pick a single inspiring moment or story because they all are special,” Jared said. “There are countless moments of encouragement, hope, and positivity that I’ve seen over the years.” 

Helping Survivors “Get Their Glow Back” 

Jared and the team at Performance Training are intentional about giving participants the peace of mind that they can achieve things that seem impossible when they first start. 

“It might be easy for people to think there’s so much they CAN’T do because they had cancer,” he recalled. “Yet, they’ve survived surgery, cancer, chemo, and/or radiation. We want to help them realize they actually CAN do it.”

That’s what Jared likes to see. Getting people back to the point that they could do things that they thought they could never do again.

“Many of the participants get their glow back,” he expressed. “I love getting to tell people that they are going to be able to regain some of the stuff they lost during cancer, like picking up their grandkids, running around with their kids, or running a half marathon.” 

To date, the team at Performance Training has served more than 80 participants. Their team has worked with over a dozen cancer survivors this year alone. We’re incredibly grateful for their partnership and look forward to more stories of transformation for our Knoxville Survivor Fitness participants for years to come. 

If you’re a cancer survivor in Tennessee, connect with our team today to learn how you can get started with our program!

Participant Spotlight: Ashley Hensley

Every cancer survivor knows what it’s like to deal with the uncertainty after their diagnosis. There are so many unknowns and questions. How long will this impact my life? Will I ever get back to normal? What does normal even mean? How should I approach my everyday activities in light of my diagnosis? These were the questions that Survivor Fitness participant Ashley Hensley asked herself when she was diagnosed with cancer in the midst of a season that was already filled with uncertainty.

“I was diagnosed with breast cancer (invasive ductal carcinoma, to be exact) in November of 2020 while on furlough from my job during the pandemic,” Ashley explained. “That was a year full of uncertainty.”

After radiation treatment, Ashley was prescribed a plan to take tamoxifen for the next ten years because her tumor was estrogen positive. While the medication helps prevent cancer from returning, some of the side effects have a noticeable impact on physical activity and capacity. 

Ashley heard about Survivor Fitness from her oncologist about a year after her initial diagnosis. She joined as soon as she could after treatments as a way to get her confidence back. 

Finding the Mental Strength for the Fight

Ashley already lived an active lifestyle prior to her diagnosis. This helped her find the strength she needed to undergo treatment. After treatment, she wanted to find a way to get back to normal. Survivor Fitness became a way for Ashley to regain mental strength and fortitude as her fight against cancer transitioned to the next phase. 

“Once you have been diagnosed with cancer, it never really leaves your mind. It still finds its way into my everyday life when I least expect it,” Ashley said. ”I joined Survivor Fitness because I wanted to get stronger so that I am always ready to fight.”

The same determination that helped Ashley persevere through radiation treatment also helped her regain momentum for her new fitness routine.  

“Even on days when I just really don’t feel like it, I keep at it. This program has helped me to be more accountable to myself so that in the end I am getting stronger both mentally and physically. It really is such a mental exercise.” 

Ashley attributes much of her recovery and her new approach to her trainer, Kim Day. 

“Kim is the best trainer. She pushes me when I need a push and supports me when I need support. For the first time in my life, I don’t even look at the scale anymore. Kim has helped me get stronger, and that is what I’m using to measure success.” 

Regaining Strength, Control, & Confidence 

After six months with her trainer, Ashley has already noticed a tremendous difference in her strength and confidence. After such a season of uncertainty, Ashley is grateful for the program and everyone who made it possible for her to get back on track after her cancer detour.

“Survivor Fitness has absolutely helped me to get my confidence back,” Ashley said. “As you might imagine, the body image stuff coupled with tamoxifen can be difficult. This program helped me to get back into that good head space, and it has honestly been the best gift.”

While Ashley continues the fight to keep cancer from returning, she has embraced the same level of consistency and commitment that she originally leaned on after diagnosis. When asked what advice she would give to someone on a similar journey, Ashley shared so much wisdom from her experience.

“It doesn’t happen overnight, but you will get stronger every day. The confidence that you will feel is the absolute best gift that you can give yourself. You will see what your body is capable of and be so proud of yourself.”

Throughout her diagnosis and treatment, Ashley took a courageous “fight like a girl” approach. Needless to say, she’s embraced the same perspective as she continues her journey as a cancer survivor. Ashley’s personality and resolve remind us while we can’t predict the future, we can control how we respond to it.

Interested in Becoming a Survivor Fitness Participant?

If you or someone you know is a cancer survivor looking to regain health and wellness after cancer, we’re here for you! Connect with us today to learn more.

Participant Spotlight: Hillorie McLarty

Every cancer survivor knows that the fight to stay healthy doesn’t end after treatment. In many ways, life after treatment comes with a new set of obstacles and challenges that can affect health, wellness, and emotional well-being. Survivor Hillorie McLarty wanted to face all of those challenges head-on. 

Addressing New Health Challenges as a Cancer Survivor

Hillorie recently reached her 10th anniversary as a breast cancer survivor. Like many survivors, she’s also faced other health challenges over the past decade. In the wake of cancer, Hillorie has had to navigate bursitis, thyroid issues, pre-diabetes, and a hiatal hernia.

Taking the First Step with Survivor Fitness

The good news for Hillorie was that many of her issues could be alleviated or managed through activity and fitness. That’s what led her to become a Survivor Fitness participant.

Hillorie first heard about Survivor Fitness from her oncologist. After learning more about the program, she decided to take the first step by picking up the phone.

“Making the call was probably the hardest part,” Hillorie explained.

Hillorie connected with David Rodgers, a personal trainer at A|Train Fitness, one of Survivor’s affiliate locations. Together, they worked to develop a plan to help Hillorie with her specific health challenges.

“David took time to truly understand my physical challenges and showed me how to regain some strength,” said Hillorie. “Although I’m still suffering from bursitis, I have been given the tools to attain a more active lifestyle.”

Several months into the program, Hillorie has experienced a notable difference. She’s feeling stronger and more confident. She’s also feeling more hopeful about her ability to maintain a healthy lifestyle for years to come.

Building Physical and Emotional Strength

Hillorie is an inspiration to our Survivor Fitness community. Her willingness to take the first step to address other health-related challenges has encouraged others to navigate life after cancer. Survivor Fitness has been influential in helping Hillorie regain her strength.

“Survivor Fitness is a program created for those of us lucky enough to survive cancer,” Hillorie expressed. “Participating in the program is a gift not to be treated lightly.”

Through Survivor Fitness, Hillorie has developed a commitment to maintaining a healthy lifestyle, no matter how difficult. And to those going through a similar journey, she adds, “Never forget you are a survivor.”

Interested in Becoming a Survivor Fitness Participant?

If you or someone you know is a cancer survivor looking to regain health and wellness after cancer, we’re here for you! Connect with us today to learn more.

A Conversation with Aaron Grunke, Founder of Survivor Fitness

By age 23, Aaron Grunke knew what it took to survive cancer. And as co-founder of the Survivor Fitness Foundation, he knows what it takes to thrive again.

In 2004, Grunke was diagnosed with an aggressive form of testicular cancer most commonly found among men in their early 20s. 

His illness meant having to withdraw from Auburn University just one semester short of his original graduation date. 

Two years, three surgeries, seven rounds of chemotherapy, and a diploma later, he was finally declared cancer-free. 

Before his diagnosis, Grunke was a standout high school basketball player who stayed active to keep in shape. When the treatments ended, he was left searching for the strength and endurance he had admittedly taken for granted.

“I didn’t truly know what cancer had taken away from me until I tried to exercise again on my own,” Grunke explained. “When you have cancer, all your energy goes into fighting cancer.”

When the dust settled, he was 30 pounds overweight and had lost significant muscle mass—a result of sitting in chemotherapy sessions for up six hours a day. 

His traumatic experience fighting cancer also lingered in less tangible ways.

“Mentally, I was beyond excited to be done with treatment,” said Grunke. “But I was shell-shocked. I felt alone and isolated with significant anxiety and depression, and no one had given me a constructive way to get rid of it.”

Several years later, Grunke met a personal trainer who took him back to the very basics of physical fitness to finally get back in shape.

“I started doing it his way and saw serious results,” said Grunke. “I got back to my pre-cancer weight. I got my energy back. And I found the mental clarity that really gave me my life back.”

That mental clarity came with an important lesson: that after treatment, cancer survivors need support that can’t be found within hospital walls.

Grunke didn’t have a medical background. What he did have was a compelling experience to share with those experiencing similar obstacles to their physical and emotional wellness.

“I decided that I could tell my story and let other cancer survivors know how they’ll feel after treatment and what they can do about it,” Grunke said.

In 2013, he created the Survivor Fitness Foundation with his wife, Meg, who also serves as executive director.

The program operates with a mission to empower cancer survivors and a hope to help people heal, physically and mentally, through personal fitness training and nutritional advice. 

For twelve weeks, participants meet one-on-one with a dedicated personal trainer in a private setting to build sustainable, long-term exercise habits. 

“There’s no better place to leave your emotions and your fears than a gym,” Grunke explained. “It’s an opportunity to encounter your limitations and find the strength to overcome them.”

Regular consultations with a registered dietitian also help participants recalibrate their diets.

Today, more than 250 people have graduated from the Survivor Fitness program to help recover what was lost, both physically and emotionally.

“We’re here to meet survivors where they are and help guide them through the survivorship journey,” Grunke said. “Facing cancer is tough enough. We don’t want people to feel alone, isolated, and confused about how to feel better after treatment ends.”

Like finally receiving an all-clear diagnosis, he says, the results awaiting their efforts are life-altering.

“It’s like seeing them get their lives back,” said Grunke. “They can handle their daily activities again. They’re not scared of checkups because of how good they feel.”

Above all, Survivor Fitness gives participants the support they need to rediscover lost hope.

“You’ll find a version of yourself that you thought was gone forever,” he remarked. “You’ll have the confidence to become a new you.”

Learn more about supporting our mission or becoming a participant at survivorfitness.org.