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.




American Cancer Society. (2019, July 15). Benefits of Good Nutrition During Cancer Treatment.

National Cancer Institute. (2020, February 10). Physical Activity and Cancer. National Institutes of Health.


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…


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.


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!


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.


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.

Tips for Managing Cost of Care

Cancer is a very expensive illness. For people without insurance, the direct medical costs can be a serious obstacle to obtaining care. But even for those with insurance, most are unprepared for the out-of-pocket expense of their cancer treatment. Click the link below to learn about some of your options regarding cost of care.

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5 Facts About Mindfulness for Better Mental Health

Mindfulness is somewhat of a trendy topic these days, but underneath all the publicity it can have profound benefits. Many of us will suffer from anxiety and depression at some point in our lives. Usually they serve as natural reactions to challenges we have to face or problems we need to overcome. However, at points it can feel as though our own minds have turned against us. We can be plunged into our own personal idea of hell as we force ourselves to overthink, dwell on the past, or worry about the future. Mindfulness is a great way to come back to the present and free ourselves from our negative thought patterns.

So What is Mindfulness?

In theory, mindfulness is a pretty straightforward concept. It suggests the mind is fully involved in what is happening, the space around you and anything you might be doing. This would be easy if it weren’t for our mind’s tendency to habitually change direction every few seconds. As our mind takes flight, we lose touch with our surroundings, and soon enough we are engaged in obsessive thought activity that could result in feelings of anxiety or depression.

Below are five facts about mindfulness, explaining how it can help us work towards being the best versions of ourselves.

1. It Frees the Mind

Usually our minds are full of thoughts. We are constantly planning, reflecting, wondering, or worrying about the future. Imagine what we could achieve if we could give our minds a break from these patterns. Mindfulness forces us into the present moment. When we are fully present, our mind is full of experience, and subsequently, there is no room for worrying or self-deprecation. When the mind is free, we are able to get outside our comfort zone to see the world in a new light, uncover new thoughts and cultivate the best version of ourselves.

2. Puts You in Touch with Your Experience

As far as anyone knows, you only have one life to live. This life can be joyful, beautiful and full of wonder – but it is up to you to make it so. If you are walking through the park and your mind is busy running your usual thought patterns, chances are you are going to miss the magic unfolding all around you. Mindfulness is taking time to listen to the birds and see the changing colors of the seasons. It means smelling home-cooked food and really listening to the music that surrounds you. Learning to be in touch with your experience is a valuable lesson. It leads to a rich purposeful life, full of inspiration. Sometimes it may be easier to plug into your smartphone or fill your mind with its usual chatter, but doing so sacrifices your opportunity to connect with the world around you and enjoy the simple things in life. Our lives are not the big events that happen to us, but rather a collection of small everyday occurrences. Learning to find happiness in the small things leads to a more content and joyous way of being.

3. Gives You New Ideas

Beneath the anxieties and stresses that usually encompass our internal worlds, are a plethora of unexplored ideas and visions just waiting to be uncovered and investigated. Practicing mindfulness clears away the mental chatter and makes way for new creativities to emerge. Contrary to popular belief, creativity is not a trait or a skill; it is a state of mind. This state of mind comes to us when we our relaxed and inspired. One great way to achieve this is through the use of mindfulness. Mindfulness gives us constant inspiration by allowing us to see the world around us clearly, and it relaxes us by freeing us of our habitual thought patterns. When we are mindful, we can find creative solutions to our problems, become more productive at work, and maybe even find motivation to acquire a new skill.

4. It Involves Curiosity, Openness, and Acceptance

Mindfulness is not just about rooting your mind in the present moment; it is about approaching the present with childlike curiosity and exploring what it can bring you. Sometimes this may be physical, but other times it may be a thought or feeling that arises as a reaction to what is going on around you. It is important to be open to whatever may show up, accepting and listening to what it has to say. In each moment lies hundreds of lessons waiting to be learned, and mindfulness brings us closer to unearthing them.

5. It Improves Your Ability to Focus

The phrase “practice makes perfect” also applies to mindfulness. At first, you may find that you can only stay present for a second or two. This is completely normal. In fact, research has shown that the average ‘uninterrupted now’ moments, typically last between 1-10 seconds. The important thing is – without judgement – to calmly bring yourself back to the present each time you notice your mind has wandered. As you strengthen the muscle of the mind, your ability to focus will also improve. You will notice you have greater control over your concentration, and will be able to divide up your mental energy effectively and accordingly. This will improve your productivity levels, making it easier to hold an engaging conversation or even enjoy a good book.

The best thing about mindfulness is that it is highly accessible. It is completely free and requires no equipment other than yourself. You can practice mindfulness anywhere, at anytime, completely at your own discretion. During wholesome activities such as cooking, reading, walking, or spending time with friends and family, are the best times to cultivate mindfulness. Bring your mind back into reality and focus on whatever task is at hand. Soon, you will feel the pressures and stresses of daily life drift away from you as you fully immerse yourself in the bountiful experience we call life.