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Foobs & Fitness Combating breast cancer through fitness 🎀

I must have asked a million questions at my first oncology appointment.I sat there, nodded, said "okay" about twenty tim...
10/08/2026

I must have asked a million questions at my first oncology appointment.

I sat there, nodded, said "okay" about twenty times, and walked out to my car, realizing I couldn't tell you a single thing they had just said to me.

It wasn't because I'm passive. Anyone who knows me knows I'm not.

It's because I was terrified, grateful, and painfully aware that these people were busy, and I didn't want to be the difficult one.

So I've written down the sentences I learned to ask along the way.

Not "be your own advocate." That's a slogan, and slogans are useless when your ears are ringing. These are the literal words, and what to say when you get a non-answer back.

"I'll look into it" evaporates the second you leave. A request documented in your chart is a record. It follows you. You can point at it later. I've watched clients get physical therapy, lymphedema therapy, and cardio-oncology referrals they'd been asking about for a year, purely because they added the words "put that in my chart today."

Some decisions genuinely are urgent, and I'm not telling you to delay treatment. I'm telling you that you're allowed to know which category you're in, instead of assuming everything is an emergency because it feels like one. Ask. Let them tell you.

Screenshot whichever one you need. Bring it in your pocket, because you know you're going to have your phone with you 🤪

You're the only person in that room who has to live in this body afterward, so make sure you have all the information available to you, and so that you can go back to down the road.

I hear the same sentence every time I talk about lifting heavy... "I don't want to make it worse."Sometimes it's "my sur...
10/06/2026

I hear the same sentence every time I talk about lifting heavy... "I don't want to make it worse."

Sometimes it's "my surgeon said to be careful."
Sometimes it's "I've been fine this long, why risk it."

Sometimes she doesn't say anything at all; she just quietly reaches for the five-pound dumbbell when I hand her the fifteen, and I watch a woman who carries a toddler and a laundry basket every single day decide that a dumbbell is what's going to break her.

That fear is not irrational.

Somebody in a white coat handed it to her at the worst moment of her life, and she has been carrying it more carefully than she carries anything else.

For decades, clinical guidance told breast cancer survivors to protect the affected arm and avoid upper body exercise.

There was no trial behind it. It was caution that hardened into a rule, and nobody went back to check.

Then somebody checked 🔬

In 2009, Kathryn Schmitz and her team randomized 141 survivors with lymphedema to a year of twice-weekly progressive weight lifting.

👉️ The women who lifted had fewer flare-ups, fewer symptoms, and more strength than the women who didn't.

In 2010, they ran it again on 154 survivors at risk for lymphedema.

👉️ It developed in 11% of the women who lifted, and 17% of the women who didn't.

Now the honest part, because this study gets oversold constantly: the second trial was designed to test safety, not prevention ⚠️

The authors said outright it does not prove lifting prevents lymphedema. What it proves is that the thing everyone was terrified would happen didn't happen.

A key factor in exercise was that it was slowly progressive, supervised training. Small jumps over months.

🛟 The protocol is what made it safe, not the number on the dumbbell 🛟

Your arm isn't fragile. It's undertrained. Those are two different problems, and only one of them has a fix.

Citations in the comments. Bring them to your next appointment.

My hair is pink. I'm not throwing stones from inside a very pink house 🩷The color isn't the problem.October will hand yo...
10/02/2026

My hair is pink. I'm not throwing stones from inside a very pink house 🩷

The color isn't the problem.

October will hand you a pink candle, a ribbon legging, and a reminder to be gentle with yourself.

It will not hand you your pathology report, tell you which lymphedema risk category you fall into, or mention that exercise oncology and cardio-oncology are things you're allowed to ask for by name.

I've worked with breast cancer survivors three years out of treatment who have never seen their own operative report.

So ask. How many nodes came out? Did I have radiation to the armpit? Can I get a copy of my op report and pathology?

"I'm tired" gets a sympathetic nod.
"I'm at an exhaustion of 7 by 2pm, every day, for six weeks, starting when we switched medications" gets a plan.

Vague gets dismissed. Specific gets treated. Not fair. Still true.

Physical therapy.
Certified lymphedema therapist.
Cardio-oncology.
Exercise oncology.
Financial navigation.

All of it exists. Almost none of it gets offered. Say it like you're ordering coffee: I'd like a referral for that; can you put it in my chart today?

Sport the pink if you want to, but always remember to be the CEO of your body 💕

Here's something almost nobody explains after treatment...Your body has been compensating. For months, maybe years.It gu...
09/30/2026

Here's something almost nobody explains after treatment...

Your body has been compensating. For months, maybe years.

It guarded the surgical side while you healed.
It started recruiting different muscles because the ones it usually used stopped firing properly.
It shifted load away from whatever hurt at the time, and then it kept doing that long after the thing stopped hurting.

And here's the part that matters: you can't feel it.
That's what makes it a pattern. It became your normal.

Your shoulder hikes toward your ear on every press and it feels like nothing at all, because to you, it is nothing. It's just how you move now.

So you can follow a perfectly good program, do every rep, never miss a session, and be reinforcing something that will cost you down the road.

That's what 1-on-1 is.

I'm there for the session, watching how you actually move, cueing before something becomes a habit, and adjusting in the moment instead of finding out next week.

It means today's session gets built from today's body.

If you're three days post-infusion and your grip is gone, we don't push through the plan; we modify what we're doing while you're standing in front of me.

What this isn't: Cording release, or lymphedema treatment. That's a PT or OT, not me.

If you've been quietly wondering whether you're doing any of this right, you don't have to keep guessing.

🔗 Book a free Meet & Greet to get started: https://train.foobsandfitness.com/a/booking/?serviceId=17120

09/30/2026

I genuinely thought that was discipline 💪

Up before the sun, pre-workout on an empty stomach, two classes back to back, and if I wasn't shaking by the end I hadn't earned it.

I'd have told you I loved it.
I'd have told you it was self-care 💁‍♀️
..then I got diagnosed, and my body stopped being something I could bully into submission.

Chemo made that decision for me.

On the days I could move at all, fifteen minutes was the entire ceiling. There was no pushing through. There was no earning it.

Here's what nobody warned me about: that's when movement actually started working.

Not as punishment. Not as penance for what I ate.
As the one thing in that entire year that made me feel like my body was still mine 🥰

So no, I don't do the 4am thing anymore. Not because I can't, sometimes I honestly have to. But because I finally understand what I was actually chasing, and it wasn't health.

It was permission to feel okay about myself.

I don't need to be destroyed to feel accomplished now.
And honestly? I'm stronger than I was back then. Not in a comeback-story way... in a measurable, I-write-it-down-every-session way. Slower, more boring, and it stuck.

That's also why I train people the way I do.

If you come to me expecting me to push you until you're on the floor, you're going to be disappointed 🤷‍♀️

I'm watching your form and how you look on your worst week... not how wrecked you are at the end.

Grind culture sells because it's simple.

Be tougher, want it more... but that doesn't work for bodies that have been through the ringer and trying to find their way back to themselves again.

👇 What's something you used to think was discipline?

Not everybody needs a coach. Some people just need a straight answer.I've had this conversation dozens of times. Someone...
09/29/2026

Not everybody needs a coach. Some people just need a straight answer.

I've had this conversation dozens of times. Someone finishes treatment, gets told they can return to normal activity, and then sits with a question nobody has time to answer: what am I actually allowed to do?

They don't want a three-month commitment.
They don't want accountability check-ins.
They want to know whether the thing they're doing is safe, and what to do instead if it isn't.

So I built something for exactly that.

The Clarity Session.

We go through your surgical history, your treatment, what you're on now, and what's actually happening in your body today. Then we talk about how you can start incorporating modifications that you can implement immediately.

No program at the end. No funnel. No cheesy sales pitch.

You can take what we build and never talk to me again, and that's a completely legitimate outcome.

Why it's paid when the Meet & Greet is free: the Meet & Greet is a conversation about whether we're a fit. This is the work. It's 50 minutes of my actual clinical attention plus the time I spend preparing for it and building your plan afterward.

Who this is for: the person who's been cleared to exercise and doesn't know what that means. The person already training who's quietly worried she's doing something she shouldn't. The person who wants information, not a relationship.

Who it isn't for: if you need hands-on manual therapy, cording work, or lymphedema treatment, that's a PT or OT and I'll tell you that in the first ten minutes rather than take your money.

🔗 https://train.foobsandfitness.com/a/booking/?serviceId=32535 to reserve your spot!

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6333 Jericho Turnpike #3
Commack, NY
11725

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Tuesday 8am - 12pm
3pm - 7pm
Wednesday 8am - 5pm
Thursday 8am - 12pm
3pm - 7pm
Saturday 9am - 12pm

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