Warrior Workouts

Warrior Workouts Breast cancer warrior/advocate. Cancer Exercise Specialist/CETI, SFC/NASM, Wellness & Life Coach/IWA.
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Day 1 done with 2-miles after my morning workout.
05/01/2024

Day 1 done with 2-miles after my morning workout.

Do you rebound? Rebounding can help work the muscles in the legs, increase your endurance, and strengthen your bones, am...
04/30/2024

Do you rebound? Rebounding can help work the muscles in the legs, increase your endurance, and strengthen your bones, among a number of other benefits. This type of exercise gentle on the joints but allows you to work your cardiovascular system without taxing the body.

Want to give it a try? Virtual rebounding with Jen coming soon to your phone or computer!
.cancersupportcenter

  to when I received a bit of pampering from
04/25/2024

to when I received a bit of pampering from

      Don’t forget to stop and “smell the roses”.
04/24/2024



Don’t forget to stop and “smell the roses”.

Picasso's self portrait after being diagnosed with cancer.
04/24/2024

Picasso's self portrait after being diagnosed with cancer.

For the first time since my diagnosis, treatments and surgeries, I finally made it to LA to spend much needed time with ...
04/21/2024

For the first time since my diagnosis, treatments and surgeries, I finally made it to LA to spend much needed time with my daughter. Day 1 involved the LA Times Festival of Books.

  2 years ago. When I get impatient with my rotator cuff recovery, I think back to how far I’ve come. One day at a time....
04/12/2024

2 years ago. When I get impatient with my rotator cuff recovery, I think back to how far I’ve come. One day at a time. One move at a time.

My workouts go where I go. So can yours. Drop me a dm to get started.
04/10/2024

My workouts go where I go. So can yours. Drop me a dm to get started.

Just me and the pups waiting for the solar eclipse. The last one was in 1970!
04/08/2024

Just me and the pups waiting for the solar eclipse. The last one was in 1970!

Chemo was bad but wearing a mask throughout made it that much worse. At times it felt like I was suffocating. Grateful t...
04/02/2024

Chemo was bad but wearing a mask throughout made it that much worse. At times it felt like I was suffocating. Grateful to be done with that Phase. Still learning to live in the post-treatment Phase.

I saw this on another persons feed and it reminded me of how my brain was working during and after chemo. The after chem...
03/29/2024

I saw this on another persons feed and it reminded me of how my brain was working during and after chemo. The after chemo lasted for almost a year. I am grateful that at almost two years out from finishing chemo my brain is about 95% back to normal. I still stop every once in a while to remember where I put something.

The brain fog and forgetfulness can be very frustrating and unless you’ve been there you can’t understand. Some of my colleagues kept telling me to be quiet about it. That people would see it as a weakness. I say, “F*** that! It’s a side effect of chemo and if colleagues, friends and family can’t deal with the knowledge that this is a temporary issue that’s more frustrating for us than them, then they can kiss my A***.” We do not have control of things like this.

Anyone else experience this?
.cancersupportcenter

“Life is gonna hit you with hard things. You need to be physically and mentally strong.” -  This is from 2 years ago, mi...
03/27/2024

“Life is gonna hit you with hard things. You need to be physically and mentally strong.” -

This is from 2 years ago, mid chemo and Herceptin treatments. This quote couldn’t be more appropriate for our cancer journeys. They hit hard, but we can hit back even harder!

💪

Last night I made health stuffed peppers. I used ground chicken, garlic, evo, HS, chopped onion, riced cauliflower (tryi...
03/26/2024

Last night I made health stuffed peppers. I used ground chicken, garlic, evo, HS, chopped onion, riced cauliflower (trying to keep the carbs down for both me and my husband), Rao’s Marinara Sauce and a little bit of shredded cheese. You don’t need the cheese if you are staying away from dairy.

I cooked the asparagus in a frying pan with a little evo, HS and pepper until it was cooked yet crispy.

Post cancer I am doing my best to eat clean and make my own meals because I know what’s going in to the meals and there is no hidden sugar.

.cancersupportcenter

Filling and delicious.

Tonight’s dinner was mostly plant based. I love a good salad and the Cauliflower casserole was very tasty.
03/24/2024

Tonight’s dinner was mostly plant based. I love a good salad and the Cauliflower casserole was very tasty.

Cancer does not discriminate. Prayers for the Princess and all those battling this horrible disease.  ❤️              🎗 ...
03/23/2024

Cancer does not discriminate. Prayers for the Princess and all those battling this horrible disease. ❤️ 🎗 🎀

You DO NOT need a lot of space to exercise with me. My workout space is one of our guest bedrooms. I have about 5 feet s...
03/20/2024

You DO NOT need a lot of space to exercise with me. My workout space is one of our guest bedrooms. I have about 5 feet square to work out in and it’s perfect for me.

This morning: a 45 minute treadmill walk followed by 10 minutes of burning out my legs. (Im still healing from shoulder surgery therefore it will be a while before I can begin upper body moves). I held a 6lb weight and used my bench for 2 of my moves. No bench? No problem. You can do these moves without one.

Are going through cancer treatment and are you lacking energy? Did you finish treatment and want to gain strength and feel strong in body? Exercise will help. Just remember, one day at a time, one move at a time.

Tonight I made beef and broccoli. It calls for soy sauce but because of my breast cancer being estrogen +, I don’t eat s...
03/18/2024

Tonight I made beef and broccoli. It calls for soy sauce but because of my breast cancer being estrogen +, I don’t eat soy. I swapped the soy sauce for coconut aminos. I can’t tell the difference. I also put this on top of riced cauliflower instead of rice. Small changes that fit my nutrition lifestyle.

Today I have a full day hosting my district’s 21st K-12 student art exhibition. No time to cook, nor will I want to afte...
03/16/2024

Today I have a full day hosting my district’s 21st K-12 student art exhibition. No time to cook, nor will I want to after being on my feet all day. So I prepped my crockpot full of healthy colorful veggies, added corned beef on top and hit slow cook for 9 hours. I’m sure the house will smell amazing when I return this evening.

No time to cook. Does that sound familiar? There are always quick and easy recipes as well as help from a crockpot and an instant pot. Much healthier than grabbing fast food!

When I was going through treatment it felt as if it would never end. How is this 2 years ago already?
03/13/2024

When I was going through treatment it felt as if it would never end. How is this 2 years ago already?

Diet management during chemotherapy is important as a means of warding off infection, but it’s also how you can keep you...
03/13/2024

Diet management during chemotherapy is important as a means of warding off infection, but it’s also how you can keep your body as healthy as possible to aid in cancer treatment and minimize the side effects of chemotherapy.

Foods to avoid while on chemotherapy are those that may increase your chances of food-related illness.

Dry-cured or smoked meats

Unpasteurized milk products such as:
- blue cheese
- Raw milk products
- unpasteurized yogurt
- brie
- stilton
- Roquefort
- Gorgonzola
- queso blanco fresco

Open-case products and bulk-bin items

Unwashed fruits, sprouts, and vegetables

Undercooked meats

Sushi

Raw egg
Items that may contain raw egg include:
- smoothies
- homemade eggnog
- homemade mayonnaise
- uncooked cookie dough
- hollandaise sauce
- Caesar salad dressing

Raw nuts or fresh nut butters

Cream-filled baked goods

Raw honey or honeycomb

Foods to boost your immune system during chemotherapy. According to healthline.com There are certain foods that can support the body’s immune function during chemotherapy. Foods rich in vitamins A, C, and E, selenium, and zinc are particularly beneficial for the immune system.

Vitamin-rich sources can be found in foods such as:
- sweet potatoes
- broccoli
- squash
- pumpkin seeds
- lentils
- salmon
- eggs

https://www.healthline.com/health/cancer/foods-to-avoid-while-on-chemo -and-chemo

This week I was approved by the surgeon to begin walking in my treadmill. I try to get an hour in before work each day. ...
03/12/2024

This week I was approved by the surgeon to begin walking in my treadmill. I try to get an hour in before work each day. However, if you don’t have an hour, try 10-minutes, 3x’s a day, or 30 minutes 1x a day. Getting our body moving helps to give us energy, and fight fatigue while going through chemo. It helps our brains by releasing endorphins and can give us a few minutes a day of feeling like we are in control. Add some light arm weights and do bicep curls and triceps kickbacks and now your helping to fight osteopenia and osteoporosis.

The benefits of exercising our bodies are endless especially when you’ve been diagnosed with cancer.

This picture from 2-years ago came up in my FB memories. This was taken while going through chemotherapy and Herceptin t...
03/11/2024

This picture from 2-years ago came up in my FB memories. This was taken while going through chemotherapy and Herceptin treatments. The #’s say it all.

INCLUDES:
INCREASED INCREASED INCREASED INCREASED


Tonight’s dinner was simple yet delicious. Grass fed steak from  marinated in olive oil, Himalayan salt, pepper, topped ...
03/10/2024

Tonight’s dinner was simple yet delicious. Grass fed steak from marinated in olive oil, Himalayan salt, pepper, topped with a 1/2 tablespoon of crumbled Gorgonzola. A side of crispy roasted asparagus, EVO, Himalayan salt, pepper and a little melted mozzarella.

The time change may have confused my sleeping  schedule but I WILL NOT let it screw up my exercise schedule. My health i...
03/10/2024

The time change may have confused my sleeping schedule but I WILL NOT let it screw up my exercise schedule. My health is important. IS YOURS?

If your oncologist wrote you a script to exercise and told you that in addition to traditional cancer treatments, nutrition AND EXERCISE was the protocol, would you exercise? .cancersupportcenter

Happy International Women’s Day. Here are a few of the many amazing and strong women in my life. I wish Instagram allowe...
03/08/2024

Happy International Women’s Day. Here are a few of the many amazing and strong women in my life. I wish Instagram allowed more than 10 pictures. I have so many more women to add especially my grandmother, Doctor Hazel B. Miller (Van Name) who graduated from medical school in the 1930’s.

Here’s to my mom, my aunt, my mother-in-law and to all my breast cancer sisters out there who handled their disease with grace, and to my friends and warriors who are currently battling cancer. WE ARE STRONG NO MATTER WHAT SEASON OF LIFE WE ARE IN.

Lymphedema is a condition characterized by swelling in tissues due to the accumulation of protein-rich fluid that normal...
03/06/2024

Lymphedema is a condition characterized by swelling in tissues due to the accumulation of protein-rich fluid that normally flows through the body’s lymphatic system. Typically affecting areas like the arms or legs, it can also occur in other parts such as the chest, abdomen, neck, and ge****ls.

The lymphatic system, which includes lymph nodes, plays a crucial role in managing fluid balance in the body. Damage or removal of lymph nodes, often due to cancer treatments, can lead to lymphedema. Anything that obstructs the drainage of lymph fluid can also cause this condition.

Severe cases of lymphedema can impair limb movement, increase the risk of skin infections, and cause changes in skin texture and integrity. Treatment options range from compression therapy and massage to surgery in rare cases.

Symptoms of lymphedema include swelling in the affected limb, a sensation of heaviness or tightness, limited range of motion, recurrent infections, and thickening of the skin. These symptoms can vary in severity, and lymphedema resulting from cancer treatment may manifest months or even years after treatment.

It’s important to consult a doctor if you notice persistent swelling in your arm or leg, especially if you’ve been diagnosed with lymphedema and experience a sudden, significant increase in limb size.


A refreshing and healthy breakfast this morning. I ❤️ fruit.
03/01/2024

A refreshing and healthy breakfast this morning. I ❤️ fruit.

Beans & CancerBeans are a natural source of antioxidants and phytochemicals, and research shows that regular bean consum...
02/27/2024

Beans & Cancer

Beans are a natural source of antioxidants and phytochemicals, and research shows that regular bean consumption may reduce the risk of certain types of cancer. Beans unique composition of fiber, as well as important micronutrients and antioxidants, makes them an important food choice for many reasons, including their possible anti-cancer properties for certain types of cancer, including colorectal, breast, and prostate.

Taken from: The Bean Institute
https://beaninstitute.com/beans-cancer/

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