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!

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Participant Spotlight: Samantha Lovett

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The Survivor Fitness team understands first-hand how cancer diagnosis and treatment can change your perspective on your physical and mental health. That’s why it’s such a joy to hear our survivors’ testimonials. We are so thankful for the opportunity to empower our participants to regain control of their health. And so, we’re thrilled to shine the spotlight on Samantha Lovett in this Q & A feature.

A Q & A with Samantha Lovett

Survivor Fitness: Tell us about your relationship with Survivor Fitness and how you became a participant.

Samantha Lovett: I heard of Survivor Fitness from someone in the Cancer Support Community. Though I was still in treatment, I was highly interested in the program and hoped it would be a good intro as I was getting back into working out.

SF: When did your Survivor Fitness journey begin?

SL: Because of Survivor Fitness, I was able to work one-on-one with a trainer for three months. Though I am no longer working out through Survivor Fitness, the program has helped me continue my fitness journey!

SF: How has Survivor Fitness helped you along your journey to regaining your health and wellness?

SL: No matter your fitness level before cancer, getting back into the gym after treatment is very difficult. You know it’s important, but you have no idea how to start or what to do. I was a personal trainer before my diagnosis, so I knew how to work out and what to do. But now, it’s a weird new dynamic that’s hard to explain.

I had the support of my trainer, Nick, who pushed me and encouraged me every time I walked into the gym. I also received feedback about how to implement more plant-based protein into my diet.

What I loved most about Survivor Fitness was that it opened the door for me to get back into working out. It took the pressure and anxiety of the gym off my shoulders and allowed me to focus on where I am currently instead of where I was before cancer.

SF: In what ways does Survivor Fitness empower you to stay active and healthy?

SL: They empowered me because the program allowed me to get back into the gym. I was fairly fit before my cancer diagnosis. Getting back into the gym after cancer is a whole new ball game with so many emotions. It was so hard, but because of Survivor Fitness, I have been able to overcome the fear and anxiety of the gym and continue bettering my health.

SF: What would you tell someone else who might be on a similar journey and is considering being a Survivor Fitness participant?

SL: Do it. You will not regret it at all. It’ll be the best decision you make for yourself and your health!

Interested in Becoming a Survivor Fitness Participant?

If you or someone you know is a cancer survivor looking to regain your health and wellness through one-on-one personal training and nutritional support, we’re here for you! 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!

15 Simple Switches to Improve Your Diet

Adding wholesome, healthy foods to your diet doesn’t have to involve changing your eating habits completely. With just a few simple switches, you can improve your nutrition without losing the flavors you love. Here are 15 swaps that we suggest you try! 

1. Swap Sour Cream for Greek Yogurt 

Using Greek yogurt instead of sour cream can not only save you calories but also add protein to your diet. If you aren’t sure at first, try mixing sour cream and Greek yogurt half and half. You can also add spices and lemon or lime juice to create a delicious crema. 

2. Swap Milk Chocolate for Dark

Try switching your milk chocolate for dark to add antioxidants and minerals to your favorite treat without losing the delicious flavor. Some dark chocolates are also lower in sugar and calories. 

3. Swap Flour Tortillas for Corn

To add more whole grains to your tacos, consider using corn tortillas instead of flour. Corn tortillas are also gluten-free for those who are gluten intolerant. 

4. Swap Chips for Popcorn

Instead of reaching for a bag of chips, try a lower-fat popcorn. This snack will be more filling for fewer calories. Try new flavors to find a new favorite! 

5. Swap Bagels for Whole Grain English Muffins

Bagels are a calorie-heavy food without much nutritional value. Try swapping your morning bagel for a whole-grain English muffin instead to add whole grains and fiber.

6. Swap Mayo for Hummus

Instead of fat-heavy mayo, try adding hummus to your next sandwich or wrap. This switch packs a lot of flavor and adds vitamins and minerals that mayo can’t offer.

7. Swap Candy for Dried Fruit

Instead of sugary candy, try indulging a sweet tooth with dried fruit. This gives you antioxidants and fiber that you wouldn’t otherwise receive from processed sweets. 

8. Swap Energy Drinks for Tea 

Energy drinks are loaded with sugar and empty calories. Instead, opt for your favorite tea. Try adding honey, lemon, or fruit to liven up your drink.

9. Swap White Pasta for Whole Wheat

Anywhere that you can trade white starches with whole wheat, go for it! Instead of white pasta, opt for a whole wheat option to increase the nutritional value. 

10. Swap Cheddar for Goat Cheese

Goat cheese is often a lower fat option than many of your hard cheeses, such as cheddar. Keep this in mind for your next cheese board or salad! 

11. Swap Granola for Oatmeal

We tend to think of granola as a healthy snack, but often it’s filled with extra sugars and won’t keep you full for long. Try oatmeal instead. If you’re craving the sweetness, add some stevia or honey. We love this recipe for banana bread overnight oats.

12. Swap Alfredo Sauce for Marinara

Alfredo sauce is heavy in calories and can make your pasta dish high in fat. Instead, try a tomato-based sauce, such as marinara. 

13. Swap Regular Crust for Thin Crust

To cut down on the crust (and keep more of the good stuff, like veggies and protein), try switching to thin crust pizza. This makes your pizza less fat without losing any of the taste. Another great substitute for regular crust is cauliflower crust. You’ll find a cauliflower crust option these days at many pizza restaurants, and if you like to make pizza at home, Trader Joe’s has an excellent cauliflower crust you might want to try.

14. Swap Tuna in Oil for Tuna in Water

Oil in your tuna adds unnecessary fat to an otherwise healthy and protein-packed fish. Try tuna in water instead. 

15. Swap Rice for Cauliflower Rice

Looking for ways to add veggies to your diet? Cauliflower is a versatile vegetable that goes well in place of most starches. Try riced cauliflower in your next rice dish. 

Looking for Ways to Improve Your Nutrition? 

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!

Participant Spotlight: Maureen Clarke

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It is always a joy to read about our participants’ experiences, especially when they’re as passionate as Maureen Clarke. She has been an advocate for our program from day one, and we are delighted to see the value that she’s gained since joining. We think you’ll be inspired by Maureen’s story, too.

A Q & A with Maureen Clarke

Survivor Fitness: Tell us about your relationship with Survivor Fitness and how you became a participant.

Maureen Clarke: I became a participant at the suggestion from my Oncologist, Dr. Means-Powell and my Surgeon Dr. Baskin, both at Tennessee Oncology. They said I should look into it after my treatment. I did. First, I called Gilda’s Club in Franklin. They knew who to call—Survivor Fitness!

SF: When did you begin your journey with Survivor Fitness?

MC: I was accepted and had my evaluation on July 20, 2020.

SF: How has Survivor Fitness helped you along your journey to regaining your health and wellness?

MC: Survivor Fitness put me on the road to regaining my health and wellness with valuable information to help me physically and nutritionally. The workouts were THE BEST I have experienced in my life! It was not the old way of reps done three times. I became noticeably stronger, leaner, and taller in those weeks. I felt so well and proudly wore my Survivor Fitness t-shirt after working out to wherever I went publicly. I did notice people reading it. 

The personal trainers for Survivor Fitness are handpicked for their knowledge and personal interest in their clients’ wellness. It showed every time I walked in—from the front desk and throughout my experience. 

When I had my last day, Jen told me I could call her anytime. Knowing my financial status somewhat, she offered the ongoing opportunity for group exercise. I suppose my own support that I use is Jen’s photo business card on my fridge in an area that I ALWAYS see.   

My memory of the training sessions I received is always vivid. Everything I learned has and will stay with me because it changed my body and mind for better health and wellness. 

I must talk about Jill Merkel, who is a Registered Dietician for Survivor Fitness. She was my therapist, my nurse, my nutritionist, and my friend. She dried my tears and helped my heart and body. She checked on me after my sessions with Survivor Fitness had ended and sent me meaningful greeting cards and a beautiful flower arrangement when times were very emotionally sad. She is a wonderful and knowledgeable person.

SF: What would you tell someone else who might be on a similar journey and is considering being a Survivor Fitness participant?

MC: I absolutely have told survivors about Survivor Fitness. I tell them there is nothing that can be better! I have said there is NOTHING like a personal trainer. Nothing! I say, “you will LOVE what you will learn, and it will stay with you, in mind and body.”

Interested in Becoming a Survivor Fitness Participant?

If you or someone you know is a cancer survivor looking to regain your health and wellness through one-on-one personal training and nutritional support, we’re here for you! Connect with us today to learn more.

Featured Recipe: Banana Bread Overnight Oats

If you’re looking for make-ahead breakfasts, banana bread overnight oats are a delicious and filling option! This recipe from Lemon + Zest features nutritious additions, such as bananas, oats, and flaxseed, and is easily modified to fit your preferences. It’s also dairy-free and vegan!

Ingredients

1/2 cup ripe banana, mashed

1/2 cup rolled oats, regular or gluten-free

1/2 cup milk of choice

2 Tbsp chopped pecans or walnuts

1 tsp vanilla extract

1/2 tsp ground cinnamon

Dash of salt

1 Tbsp ground flax (optional)

2 tsp 100% pure maple syrup

Directions

  1. Mash the banana in the bottom of a bowl or jar that can be sealed. 
  2. Combine all other ingredients and stir well to combine.
  3. Refrigerate overnight or for at least four hours. Serve cold or heat in the microwave.
  4. Garnish with sliced banana or more nuts, if desired.

Are You a Cancer Survivor who Could Benefit from Nutritional Advice? 

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 Support Friends Who Have Been Diagnosed with Cancer

Hearing that a friend has been diagnosed with cancer can leave you at a loss for words. Your first reaction may be to send food or flowers, or to call and visit. You may not know what to say or do to let them know you’re there. 

It’s perfectly normal to be unsure of what to do when you know that your friend is in pain. If you’ve found yourself feeling this way, here are a few things you can do to support a friend who has recently received a cancer diagnosis. 

Prepare Yourself Beforehand

This news can be terribly upsetting and overwhelming for loved ones, so it’s important to make sure that you process those feelings before visiting so that you can be there for your friend. You can also spend this time learning about their diagnosis and simply reaching out to let them know you’re there for them before taking any action.

Be Aware of Your Friend’s Conversational Cues

How a person chooses to communicate about their illness is a very personal decision. They may find it therapeutic to talk about their fears, challenges, and frustrations with their cancer diagnosis. However, you might also find that they want to talk about anything but illness. Let your friend know that you are there for them if they ever want to talk, but let them lead the way as they determine for themselves how much or how little they want to discuss it. 

Try your best not to treat them differently than you would have before. Being compassionate and supportive doesn’t mean that you can’t laugh and share fun stories. In the same way, don’t shy away from uncomfortable topics and sad feelings. Let your friend vent and explore those feelings as they need to.

Ask Before Sending Food

People love sending food to comfort their loved ones, but keep in mind that your friend may be following a special diet that is recommended by their doctor. If you do want to make something for them, ask if they have any special requests or if they have foods they would prefer. You might consider other gifts to brighten their day, such as flowers, a homemade craft, or a book you know they’ll love.

Consider the Needs of Caregivers 

When considering what you can do for your friend, also consider how their loved ones and caregivers are feeling. It can be stressful and emotionally straining to take care of someone you love who is in physical and emotional pain. You can acknowledge a caregiver’s feelings by asking them how they’re doing and giving them space to talk about it. You might also consider bringing them something to cheer them up when everything feels a little overwhelming.

Support them After their Diagnosis

A cancer diagnosis can lead to that person’s friends and family offering an overwhelming amount of support at the beginning that will then dwindle over time. Your friend will need consistent compassion throughout the entire process, even during recovery. Cancer can heavily impact a person’s emotional and physical being during every stage of the process—keep being there for them even after the well-wishes have slowed down.

Do You Know 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!

Participant Spotlight: Melissa Lyon

The Survivor Fitness team is forever motivated by our outstanding participants. They’ve faced such big challenges and tackled them head-on. It’s such a joy to hear our survivors’ many testimonials, and we’re thrilled to shine the spotlight on Melissa Lyon in this Q & A feature.

A Q & A with Melissa Lyon

Survivor Fitness: Tell us about your relationship with Survivor Fitness and how you became a participant.

Melissa Lyon: After talking to my doctor about reconstructive surgery on my breast, they needed me to lose weight before they could operate. I wanted to try diet pills, but my Nurse Navigator suggested I speak with the team at Survivor Fitness first.

SF: When did your journey with Survivor Fitness begin?

ML: I started in October of 2020 and finished up in January of 2021.

SF: How has Survivor Fitness helped you along your journey to regaining your health and wellness?

ML: Survivor Fitness put me in touch with my personal trainer, Stephanie. Stephanie took my vitals and my weight before coming up with a game plan. I went two times a week for 12 weeks, for an hour each time. She coached me to change my habits. For example, I was drinking a lot of soda instead of water. I was challenged to drink water every day, so it became two steps above hate for me. But, after I saw the end results, I was very motivated to stay active. I lost 10 pounds, as well as inches in my waist, arms, and legs. I joined a gym to keep up the work, as I still have a ways to go before reaching my goal.

SF: What would you tell someone else who might be on a similar journey and is considering being a Survivor Fitness participant?

ML: I encourage any cancer survivor struggling with their weight or getting in shape to get in touch with Survivor Fitness. Meg and Stephanie are both such awesome individuals who don’t pass judgment. I walked away from this experience motivated and feeling like I could conquer the world!

Interested in Becoming a Survivor Fitness Participant?

If you or someone you know is a cancer survivor looking to regain your health and wellness through one-on-one personal training and nutritional support, we’re here for you! Connect with us today to learn more.

Modifying an Exercise: When and How

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Exercise is a celebration of what your body can do. It’s also a way to help it continue growing throughout your recovery process. So, how do you know how far to push yourself so that you can accomplish both? You want to improve, but the last thing you want is to overextend yourself and get less out of your workout, or worse, cause an injury. Here are a few signs to let you know that your body needs a modified version of an exercise and how to modify that exercise to fit your body’s needs.

When You Should Modify an Exercise

  • You feel pain when doing the exercise. If you feel pain at any time during a movement, it’s crucial that you stop to notify your trainer. For those who are exercising without a trainer, stop the movement immediately, ensure that you’re doing that exercise correctly, and consider finding a modified version that doesn’t make you feel strained.
  • You are testing the waters with a new movement. When you try an exercise for the first time, and you aren’t comfortable with it yet, it could be safer to start with a modified version of that exercise. 
  • The area you’re working on has been previously injured. As we mentioned previously, if a movement makes you unsure in any way, it’s best to start with a modified exercise. This is especially true if that area has been previously injured, as it’s more likely to cause another injury if you overextend yourself.
  • Your trainer recommends modification. Your trainer may recommend that you modify the exercise at the beginning because they have a grasp on what your body can handle. Even if you feel like you can do more, try a modified version first, and work your way up. 

How to Modify Your Exercises to Fit Your Body’s Needs

There are several ways to modify an exercise to prevent injury and to ensure that you get the most out of your movement. In addition to these tips, you can also try searching for reputable, trusted online sources that offer modified alternatives to your exercise. 

Perform Modified Push-Ups to Increase Your Stability

Consider a modified push-up when thinking of added stability. There are two main options for modified push-ups: a wall push-up or push-ups on your knees. By placing your knees on the floor, you’ve added a stronger base to allow you to complete the movement with less tension. In other exercises, this may look like using two legs instead of one, widening your stance, sitting instead of standing, or using the wall to stabilize yourself.

Slow Down

You might feel pressure to move faster to keep up with everyone else or to finish your workout more quickly; however, it’s more important to ensure that you’re creating a strong foundation for the exercise and building from there. Moving slower allows you more time to think about how that exercise makes you feel, if you need further modifications, or if you’re doing the movement correctly. 

Reduce the Weight

Reducing the weight during an exercise reduces the amount of tension. So, consider using a smaller weight or even using only your body weight when you’re starting out. Remember that form is the most important to prevent injury. Therefore, you should never sacrifice your form to take on more weight.

Give Yourself Time to Rest

If your body isn’t used to doing a particular exercise, it may need more time to recover. You might consider leaving yourself more time in between repetitions or before you move on to the next movement. 

Reduce the Impact 

Reducing the impact of an exercise allows you to be more gentle on your joints. If a movement includes jumping, for example, you may modify it without the jump or make the jump smaller.

Need Guidance in Exercise Modification?

In any workout routine, it’s vital that you always protect yourself first. Watch for cues from your body that it needs a break, communicate frequently with your trainer about how you’re feeling, and give yourself time for gradual improvements rather than running full steam ahead. You know your body best, and with these modification tips, you can change any workout to fit your body’s needs.

Survivor Fitness helps survivors regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to provide you with the tools you need to get the most out of your recovery. Contact us today to learn more

5 Ways Exercise Can Improve Your Mental Health

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On the journey to recovery, cancer survivors come to Survivor Fitness because they want to improve their physical health. What we often see, though, is that when our participants are moving their bodies, they also see mental health benefits along the way. Here are a few research-backed ways that taking care of your body can benefit your mind.

1. Improved Sleep

Though scientists aren’t certain of the “why” when it comes to exercise improving our sleep, researchers at Johns Hopkins assert that moving our bodies increases the amount of slow-wave sleep that we get during the night. Slow-wave sleep is the deep sleep that our bodies need to recover from our day’s activities. When exercising with the goal of improving sleep, ensure that you finish one to two hours before you plan to sleep, as your body will be energized and need time to wind down. 

2. Reduced Stress

Have you ever noticed that you feel more mellow after a workout? Or, even after a walk around the block? According to the Mayo Clinic, exercise increases your brain’s production of endorphins, which can improve your stress response and reduce mild anxiety and depression symptoms. Moving your body is also a wonderful way to process your day’s worry, allowing your brain to slow down, focusing on the movement, and providing yourself with an outlet. According to the American Institute of Stress, 49% of Americans find that exercise is a stress-reducing activity. 

3. Increased Confidence

As you begin to see positive improvements in your body’s range of motion, strength, and energy, you might also see a boost in your self-confidence. Exercise helps you to reach your goals and build on your confidence in what your body is capable of, providing you with an opportunity to take control of your health. 

4. Boosted Overall Mood

Physical activity provides a multitude of benefits that can all add up to improve your mood! With a release of endorphins, a reduction in stress, a boost in confidence, and other positive effects, you will likely find yourself feeling consistently happier with a regular exercise routine. 

5. Increased Energy Levels

A body in motion stays in motion! The more you move, the more energy you’ll likely have. This is the result of increased oxygen and nutrients getting to your tissues. As your muscles get what they need, your cardiovascular system works more efficiently, which boosts your overall endurance to tackle your daily activities. 

Looking to Improve Your Mental and Physical Health?

We want 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!