Warrior Workouts

Warrior Workouts Breast cancer warrior/advocate. Cancer Exercise Specialist/CETI, SFC/NASM, Wellness & Life Coach/IWA.
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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/

The immune system is our own personal army that defends us against infection and other harmful agents. The enemies are t...
02/26/2024

The immune system is our own personal army that defends us against infection and other harmful agents. The enemies are the pathogens, viruses, bacteria, and mutated cells that are programmed to do us harm. When our army is called into action, it responds by causing body aches, fever, inflammation, and swelling. It is ramping up to fight a battle.

The immune system is critical in the fight against cancer. (CETI). Listed above are a few means in which we can help strengthen our immune system. IT IS VITAL THAT WE ARE A PARTNER IN OUR OWN HEALTH CARE. We can’t just rely on doctors and medicine to make us healthy.

What do you do to help your immune system stay strong?

When there is a will, there is a way. Learning to cook with only one arm and my non-dominant one at that! Heathy eating ...
02/24/2024

When there is a will, there is a way. Learning to cook with only one arm and my non-dominant one at that! Heathy eating for this breast cancer warrior.



.cancersupportcenter

FBF, 4-years ago, my brother’s birthday party. It’s amazing how much has happened in my life over the past 4-years. Most...
02/23/2024

FBF, 4-years ago, my brother’s birthday party. It’s amazing how much has happened in my life over the past 4-years. Most of which has been trying and difficult and yet I feel so blessed to have gone through what I have. The struggles and challenges have shaped me into a more caring, loving and empathetic person whose goal is to help others.

The first syllable in cancer is CAN. I CAN do anything! CANcer can’t stop me if I don’t let it. No matter how beat up I ...
02/19/2024

The first syllable in cancer is CAN. I CAN do anything! CANcer can’t stop me if I don’t let it. No matter how beat up I felt going through treatment I still exercised most days and showed up for myself. Even if all I could do was walk 1 lap around my block, I did it.

I believe with ALL MY HEART AND SOUL that exercise should be a VITAL part of our health routine especially when diagnosed with cancer.

According to Cancer.gov:
There is strong evidence that moderate-intensity aerobic training and/or resistance exercise during and after cancer treatment can reduce anxiety, depressive symptoms, and fatigue and improve health-related quality of life and physical function.

There is strong evidence that exercise training is safe in persons who have or might develop breast-cancer-related lymphedema.

There is evidence that exercise is beneficial for bone health and sleep quality.

Are you ready to find out more? Take back your life and empowered yourself through movement?
.cancersupportcenter

Consistency with PT exercises is the key to gaining back your full range of motion. I’m in Georgia this weekend and I’m ...
02/18/2024

Consistency with PT exercises is the key to gaining back your full range of motion. I’m in Georgia this weekend and I’m continuing my shoulder exercises.

I learned the importance of consistency after my bilateral mastectomy. My mastectomy exercises I give to clients, helped me regain my full range of motion.

UNILATERAL vs. BILATERAL MASTECTOMY  You may have a mastectomy to remove one breast (called unilateral or single mastect...
02/09/2024

UNILATERAL vs. BILATERAL MASTECTOMY  

You may have a mastectomy to remove one breast (called unilateral or single mastectomy) or both breasts (called bilateral or double mastectomy).

Your doctors will likely recommend a bilateral mastectomy if there is cancer in both of your breasts, or you have a high risk of developing a second breast cancer due to a strong family history of breast cancer or an inherited genetic mutation linked to breast cancer (such as a BRCA1, BRCA2, or PALB2 mutation). Preventive (prophylactic) mastectomies done in people at high risk who have not been diagnosed with breast cancer are bilateral, as well.

Many women diagnosed with early-stage cancer in one breast have a choice about whether to have a unilateral or bilateral mastectomy. Often, it’s not an easy decision. Some women choose a bilateral mastectomy even though unilateral mastectomy is an option for them because of: 

- fear that a new, second breast cancer might eventually develop in the unaffected breast
- anxiety about the ongoing need for surveillance (using breast imaging tests such as mammograms) and the possible need for future biopsies in the unaffected breast
- concerns about the cosmetic appearance of the chest if only one breast is removed or reconstructed

Talk with your doctors about what’s best for your particular situation. To make an informed decision about your treatment, it’s important to know your actual risk of the breast cancer coming back (recurrence) or developing a new cancer.

Remember this is a personal decision and only YOU know what is best for you.

This information is provided by Breastcancer.org.
Donate to support free resources and programming for people affected by breast cancer: https://give.breastcancer.org/give/294499/ #!/donation/checkout?c_src=clipboard&c_src2=text-link

.cancersupportcenter

There are several different types of mastectomy. You and your doctors will work together to decide which is best for you...
02/08/2024

There are several different types of mastectomy. You and your doctors will work together to decide which is best for your individual situation.

I had a SIMPLE (or TOTAL) MASTECTOMY

For a simple mastectomy (also called a total mastectomy), the surgeon removes:

- all of the breast tissue
- the skin of the breast
- the ni**le and the ar**la (the dark area around the ni**le)

Usually the surgeon will also perform a sentinel lymph node dissection, which means that 1-3 lymph nodes under the arm on the side of the tumor will be removed to check whether the cancer has spread there. The sentinel lymph nodes are the first lymph nodes to which that the cancer might spread.

A procedure called lymphatic mapping is done either the day before, the morning of, or during the surgery to help the surgeon locate the sentinel nodes. This involves injecting a radioactive liquid, a blue dye, or both, underneath the ni**le or near the tumor site.

For additional information on other types of mastectomy go to: Breastcancer.org.

.cancersupportcenter

Let’s start moving together.                  .cancersupportcenter
02/05/2024

Let’s start moving together. .cancersupportcenter

02/04/2024

Two days postop. Feeling a lot of discomfort, but no horrible pain.
02/02/2024

Two days postop. Feeling a lot of discomfort, but no horrible pain.

Feel them on the first. Breast self exams are the first step in early detection. The life you save will be your own.
02/01/2024

Feel them on the first. Breast self exams are the first step in early detection. The life you save will be your own.

With each challenge, I face I realize just how strong I am. The key for me has been living my life in positivity and Fai...
02/01/2024

With each challenge, I face I realize just how strong I am. The key for me has been living my life in positivity and Faith. Our family went through a very difficult time the year before I was diagnosed with cancer. It was during that difficult time that I found my way back to Jesus. I know that I could not live without my Faith without the Lord, and without the Blessed Mother. I have put my life in His hands and know that he has a greater plan for me.

Tomorrow I’m going in for rotator cuff and bicep tendon surgery. I will be unable to do any upper body exercises for the...
01/30/2024

Tomorrow I’m going in for rotator cuff and bicep tendon surgery. I will be unable to do any upper body exercises for the next 6 to 8 weeks. I will, however be able to do lower body workouts that I have created for mastectomy patients.

Trusting a cancer exercise specialist With your recovery exercises, will give you a personal approach to becoming your strongest after having cancer surgery. As a cancer exercise specialist, I compile all of your medical history information measure your range of motion and develop a personalized plan to help you recover from mastectomy surgery. For Cancer patients going through chemotherapy. Those workouts will help you counter side effects, such as exhaustion, fatigue, and muscle wasting. Exercise will keep your body and mind strong during one of the most difficult times of your life.

One size does not fit all when it comes to exercising after a cancer diagnosis.

Breast cancer is an umbrella term which describes a group of approximately 15 types of cancerous, tumors occurring in th...
01/26/2024

Breast cancer is an umbrella term which describes a group of approximately 15 types of cancerous, tumors occurring in the breast. There are many variables which make your breast cancer as unique as your fingerprint. After surgery, your final pathology report will reveal all the specific details about your cancer.

No one knows the exact cause of breast cancer. What is known is that breast cancer is always caused by damage to the DNA of a cell called a mutation. When a healthy cell undergoes damage, it loses its ability to repair itself, and greatly increases its ability to convert into a cancerous cell. One known cause of breast cancer is hereditary breast cancer. Hereditary breast cancer occurs when a person inherits a gene mutation from either a mother or father at conception. It is estimated that up to 10% of breast cancers are caused by hereditary mutations.

Cancer cells, exhibit uncontrolled growth. Compared to normal cells. They divide rapidly and grow at accelerated rates. Unlike normal cells, cancer cells do not stop dividing and do not die. They are immortal.

Cancer cells are aggressive. They will leave their side of origin and invade nearby cells, growing into and through them. Normal cells never leave their site of origin.

Cancer cells when large enough, will invade the lymphatic and blood vessel system. Cancer cells will then enter into the blood or lymph fluid and travel to distant parts of the body, where the cells can set up new sites: this is called metastatic cancer.

All cancer cells have qualities that can allow them to become life-threatening. This threat requires interventions to stop them. For this reason, your treatment team will recommend surgery to remove the cancerous tumor. According to your tumor characteristics, additional treatments of chemotherapy, targeted therapy, radiation therapy, immunotherapy, or hormonal therapy may also be recommended.

Surgical Treatment DecisionsFacing breast cancer surgery is emotionally difficult. It’s normal for many unexpected emoti...
01/25/2024

Surgical Treatment Decisions

Facing breast cancer surgery is emotionally difficult. It’s normal for many unexpected emotions to occur when faced with altering or losing one or both breasts. However, surgery is necessary to protect our future health. The goal of surgery is to stop the growth, dividing and moving of cancer cells to other parts of the body.

Different Breast Surgeries

LUMPECTOMY/BREAST CONSERVATION - removes the tumor and a small amount of surrounding breast tissue.

MASTECTOMY - removes the entire breast.

UNILATERAL MASTECTOMY - removes one breast.

BILATERAL MASTECTOMY - removes both breasts.

Depending on our type of cancer, stage, family and personal history the decision on whether to have a lumpectomy or mastectomy is a personal one made with advice from our doctors based on their experience with breast cancer patients.

Today is my 2-year mastectaversary. Based on my type of cancer, Estrogen + and Her2+, my family and personal history and a discussion with my oncologist and surgeon, I opted to have a bilateral mastectomy. I knew in my gut this was right for me.

Pictures shown: 1. Just before surgery. My fight was on. 2. Chest marked for incisions. 3. The binding and bulb drains after surgery. 4. Drain location. 5. Mastectomy incisions. 6. Before expanders and implants. 7. Today. 2-years later with implants. C2 cancer——redefined Suffolk Plastic Surgeons, P.C. Mather Hospital Memorial Sloan-Kettering Cancer Center Stony Brook Medicine New York Cancer and Blood Specialists

What is an Oncotype? Who has an Oncotype and why?
01/24/2024

What is an Oncotype? Who has an Oncotype and why?

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