Strength Training

 

 

(click HERE to check out Cancer Exercise App free in the Apple App store)

Join us, Monday, March 1st at 10:45am for strength building with ACSM certified Exercise Cancer Specialist, Amy Strom. This class will be held on Mondays and Wednesdays and will use hand weights, resistance bands, and your body weight. Be ready to get your fitness on! No previous experience needed, all skills levels are welcome to join. Click HERE to view the calendar and sign up.

Regular exercise can improve your mental and physical health during every treatment phase. Some treatments may cause muscle weakness. Muscle loss often happens when a person is less active while being treated. Strength training is here to help you maintain and build stronger muscles. A program that meets your needs can be a safe and successful way to improve well-being.

Following a well-designed exercise plan during and after treatment may be able to:

  • Lower the chance of having physical side effects, such as fatigue, neuropathy, lymphedema, osteoporosis, and nausea
  • Reduce the risk of depression and anxiety
  • Keep you as mobile and independent as possible
  • Improve your balance to reduce fall injuries
  • Prevent muscle loss and build strength
  • Improve sleep
  • Make your treatment more effective at destroying tumor cells
  • Improve survival rates for certain cancers, such as breast cancer and colorectal cancer
  • Improve quality of life

Source link here

During treatment, it is important to progress slowly and to listen to your body’s needs. This builds up your level of activity and keeps you from getting discouraged. Exercise in a safe environment that supports your immune system, while drinking plenty of water and eating a nutrient dense, balanced diet.

Take Charge – February 2021

The four classes in the Take Charge series include nutrition, exercise, side effects, and communicating with your healthcare team. Each class is 1 hour long and available online, this February. 

Take Charge: Nutrition

Eating healthy foods during and after treatment is key to feeling strong and giving your body adequate nutrition, but sometimes survivors may find it more challenging to eat than others. Nutritional needs vary, and eating well overall might help your body feel better, maintain strength, weight, nutrients, lower risk of infection, and help your body tolerate treatment related side-effects, as well as help you heal and recover faster (ACS, 2019). Join us Thursday, February 4th at 12:00 to learn more about using food as a tool to maintain and improve your health. Leading our virtual meeting is Noelle Butler, ND. Click HERE to check the calendar, register, and launch Zoom.

Nutrition handout

 

Take Charge: Exercise

Physical activity can improve mood, energy levels, and be beneficial in maintaining overall health. Evidence suggests “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” (NCI, 2020). Learn easy ways to incorporate exercise into your life during any stage of survivorship with certified personal trainer, Becky Franks, on Thursday, February 11th at 12:00. Click HERE to check the calendar, register, and launch zoom.

 

Take Charge: Side Effects

            Learn from Anna Buckmaster, DPT, CLT, on how Take Charge will assist you with reclaiming wellness. This class will also touch on the side effects survivors may encounter. Although each person’s experience may vary, side effects from surgery, treatment, and therapy can affect the body’s ability to absorb the proper amount of nutrients needed to keep it functioning at a healthy level. Some of these side effects include loss of appetite, nausea, changes in the way food tastes, and feeling full quickly. This series is comprised of open classes that address what you need at the time of transition on Thursday, February 18th at 12:00. Click HERE to check the calendar, register, and launch Zoom.

Side Effects handout

 

Take Charge: Communicating with Your Healthcare Team

This series is comprised of open classes that address what you need at the time of transition. When do you see your Oncologist? When do you see your General Practitioner? It can be confusing. Polly Knuchel, NP is here help you navigate communicating with your healthcare team as well as other questions that you have of this nature on Thursday, February 25th at 12:00. Click HERE to check the calendar, register, and launch Zoom.

 

 

Sources

American Cancer Society. (2019, July 15). Benefits of Good Nutrition During Cancer Treatment. www.cancer.org/treatment/survivorship-during-and-after-treatment/staying-active/nutrition/benefits.html

National Cancer Institute. (2020, February 10). Physical Activity and Cancer. National Institutes of Health. https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet

 

Meditation – Join us on January 29th!

Join us for a virtual program, Mindfulness Mandalas on January 29th!

There are many different types of meditation. Most involve being still and quiet. Some involve movements such as tai chi, chi gong or walking meditation.

Meditation is a way of connecting with a natural state of mind that is spacious and clear. It is not eliminating thoughts but noticing when our mind is busy or racing. Meditation can help you connect with the breath and bring calmness to the mind.

Click here to check it out on our calendar

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Frankly Speaking About Cancer: Making Treatment Decisions

Frankly Speaking About Cancer: Making Treatment Decisions | Cancer Support Community Montana

Are you or a loved one wondering about what topics to consider when weighing treatment options and how to prepare for appointments? Join board certified Adult-Gerontology Nurse Practitioner at Bozeman Health Cancer Center, Clarissa Drill, as she shares ways to partner with your healthcare team in making treatment decisions.

4 Wellness Tips for Transitioning into Fall

By: PickyDiet -lifestyle / wellness

Seasonal changes can leave us feeling unbalanced and in need of some extra self-care. We want to incorporate practices that help us balance the qualities of the season to stay healthy and feeling our best.

In Ayurveda, the ancient Indian science of life and medicine, each season has a certain quality about it.

Fall and early winter is characterized as being cold, dry, light, rough, irregular, moving and quickly changing. The weather turns cold, winds blow, and the earth becomes dry, hard and rough. You might notice drier skin, irregular digestion, and the frantic, unpredictable energy of the holidays, which can easily leave you depleted, overwhelmed, and distracted.

We want to balance these characteristics out with opposite qualities of warmth, moisture, nourishment, slowness, regularity and focus.

Here’s what you can do to stay balanced and well this season…

HYDRATE

We are typically focused on hydrating when it’s hot outside, however it is equally (if not more) important when the temps cool down to help balance the dry air. Start your day with warm water and lemon to balance the cool temperatures and hydrate your organs after sleeping. Throughout the day sip on water or warm, clear herbal tea to stay hydrated, energized and keep your skin looking beautiful.

GET GROUNDED

Fall is the perfect time to cultivate some stillness in your daily life. Take time to connect with yourself and try to reduce the amount of rushing, traveling, and running around that you do. This will help balance out the windiness and quickly moving characteristics of fall. Begin to focus your energy inward. Write, meditate, read, practice yoga, take a bath, cozy up with a tea by the fire, breathe!

EAT WARMING, NOURISHING FOODS

Fall calls for nutritious, warm, cooked foods and drinks like stews, teas, soups, and roasted root veggies. Save the salads and cold, light foods for summer. The seasons affect us in how we react to the outside climate and by the foods that are naturally available to us during these times. Fall foods include winter squash, pumpkins, apples, sweet potatoes and root vegetables – incorporate them into your meals to feel balanced. Grounding foods (food that is literally grown in the ground like carrots and sweet potatoes) also give us their grounding energy to help with tip number two. Enjoying a hot mug of turmeric milk or tea is the perfect evening drink to warm and nourish you.

CREATE A RHYTHM IN YOUR LIFE

Sticking to regular meal and bed times create balance and help you feel grounded. Our bodies feel best when we are in rhythm with nature. Aim to go to bed early and wake up early (and at the same time) every day. You will feel better and it will help maintain a healthy immune system. We all need extra rest during times of transition.

Mindful Mandalas Workshop

Mindful Mandalas Workshop Sep-2020 for screens

Click the link above to get started!

About your teacher:

Laura is a self-taught artist, multi-passionate creative, surface pattern designer, and dog momma living in Dallas, TX. She creates art across all mediums (traditional and digital), and you’ll often find her with more paint on herself than on the canvas. She believes deep in her heart that we’re all creative beings, and loves teaching others what she’s learned. Over the past 10 years, Laura has taught more than 120 workshops on everything from Copic markers to watercolor and sewing/fiber arts. When not creating art, you can find her singing and playing piano in her home recording studio (where her dog, Gus, likes to sing along). Laura also lead a workshop at CSCMT’s virtual Mending in the Mountains retreat in September 2020. 

Interested in learning more on creativity from Laura? 

  • Sign up for her newsletter on www.laura-griffin.com to be the first to find out about upcoming live and online classes 
  • Follow her on Instagram @laura_lee_griffin 

Anxiety in the Cancer Experience

By: Grace Van Cleef

My mom has always had a stereotypical “Type A” personality: hardworking, meticulous, and high achieving. Of course, this has been a benefit throughout her life. She holds two and a half jobs, but she loves her work and she tackles each day with spirit. As the choir director/organist of a local church and conductor of a local community choir, she has never had a dull moment.

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