Fitness Design Solutions

Fitness Design Solutions

Health and Wellness Coaching, Massage Therapy, Pilates and Yoga Studio in Ashburn VA. or listen to the Unspoken Cancer Truths podcast fitnessdesignsolutions.com/podcast

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When I was going through my cancer journey I often didn't even know what to tell people I needed when they asked. I put together this list of 9 areas where we can ask for support. Some will seem obvious and others may surprise you!

Operating as usual

Timeline Photos 05/13/2021

What is your go to tool for fostering your mental well-being?

What is your go to tool for fostering your mental well-being?


05/12/2021

🎧🎙NEW EPISODE🎙🎧

Have you ever wondered if you can start a safe yet challenging exercise regimen on your cancer journey?

The answer is YES, but, there is a lot to know and consider before you get started.

In this episode, I’m sharing stories, personal experiences, and my BEST advice for safely exploring the edges of your exercise comfort zone, so you can create a sustainable routine for your new normal.

https://fitnessdesignsolutions.com/challenge-your-body-safely

Timeline Photos 05/12/2021

What is your favorite way to socialize?

What is your favorite way to socialize?

05/11/2021

🎙 Did you catch last week's episode, my guest Athena Scalise Waitt opened up about the ways she took control of her cancer & wellness journey, the unspoken side-effects of cancer treatments, and we’ll dive into why there’s still so much more to be done for survivorship care.

https://fitnessdesignsolutions.com/thriving-beyond-cancer

🎙 Did you catch last week's episode, my guest Athena Scalise Waitt opened up about the ways she took control of her cancer & wellness journey, the unspoken side-effects of cancer treatments, and we’ll dive into why there’s still so much more to be done for survivorship care.

https://fitnessdesignsolutions.com/thriving-beyond-cancer

Timeline Photos 05/11/2021

What talents are funding your well-being this week?

What talents are funding your well-being this week?

Timeline Photos 05/10/2021

It is Physical well-being Monday. When you think about exercise what holds you back from getting started?

It is Physical well-being Monday. When you think about exercise what holds you back from getting started?

Fitness Design Solutions updated their info in the about section. 05/10/2021

Fitness Design Solutions updated their info in the about section.

Fitness Design Solutions updated their info in the about section.

Timeline Photos 05/10/2021

Movement, Sleep, Nutrition, oh my! Which area needs some love today?

Movement, Sleep, Nutrition, oh my! Which area needs some love today?

05/09/2021

This week I am heading back to Episode 25 with Linda Graziano on Hope and Perspective in Her War with Cancer

Since the age of 8, starting with noticing a lump on her little sister's neck while playing, Linda Graziano and her parents supported all 6 of her siblings as each one of them fought various types of cancer.

Today, she is a Leukemia and Lymphoma Society’s 2020 Woman of the Year nominee, and is here with her personal stories on how relentless it can be and to share with us her positive, steadfast perspective on cancer and cancer research.

As we listen, we will hear more about her contribution to raising funds and awareness for cancer research and come to know her tenacity in being a constant support, as well as her strength in finding the silver lining around a seemingly losing fight.

I hope you enjoy this inspiring listen...
https://buff.ly/2TRQeCk

Linda Marie Graziano

This week I am heading back to Episode 25 with Linda Graziano on Hope and Perspective in Her War with Cancer

Since the age of 8, starting with noticing a lump on her little sister's neck while playing, Linda Graziano and her parents supported all 6 of her siblings as each one of them fought various types of cancer.

Today, she is a Leukemia and Lymphoma Society’s 2020 Woman of the Year nominee, and is here with her personal stories on how relentless it can be and to share with us her positive, steadfast perspective on cancer and cancer research.

As we listen, we will hear more about her contribution to raising funds and awareness for cancer research and come to know her tenacity in being a constant support, as well as her strength in finding the silver lining around a seemingly losing fight.

I hope you enjoy this inspiring listen...
https://buff.ly/2TRQeCk

Linda Marie Graziano


05/09/2021

This week my guest, Athena Scalise Waitt, and I have been discussing Thriving Beyond Cancer!

We share what we think should be happening during post-treatment risk periods and how practitioner bias is impeding survivorship care plans. This and so much more!

https://fitnessdesignsolutions.com/thriving-beyond-cancer

We would love to know your key takeaways from the show, drop your comments below 👇

Timeline Photos 05/07/2021

It is almost the weekend! I have been spending some time in the garden, creating a perennial garden that will hopefully not continue to require soooo much weeding.

I will try to split my time this weekend between some studying, gardening and kayaking. What are you up to this weekend?

It is almost the weekend! I have been spending some time in the garden, creating a perennial garden that will hopefully not continue to require soooo much weeding.

I will try to split my time this weekend between some studying, gardening and kayaking. What are you up to this weekend?

Timeline Photos 05/07/2021

Are you living on purpose this week?

Are you living on purpose this week?

05/06/2021

🎙 In this week's episode, my guest Athena Scalise Waitt is opening up about the ways she took control of her cancer & wellness journey, the unspoken side-effects of cancer treatments, and we’ll dive into why there’s still so much more to be done for survivorship care.

https://fitnessdesignsolutions.com/thriving-beyond-cancer

🎙 In this week's episode, my guest Athena Scalise Waitt is opening up about the ways she took control of her cancer & wellness journey, the unspoken side-effects of cancer treatments, and we’ll dive into why there’s still so much more to be done for survivorship care.

https://fitnessdesignsolutions.com/thriving-beyond-cancer

Timeline Photos 05/06/2021

Why is a useful question to ask in some circumstances.

A while back I introduced you to the 5 whys.

Basically, this is a coaching technique that encourages you to dig into the source of a situation.

Usually, if you ask why and get an answer you can ask why again to expand the answer, ask a third time, a fourth time and finally by the 5th time of asking you will have your why.

So this today's challenge: When you notice your brain keeping you "safe" try the 5 whys. Let me know what comes up.

Why is a useful question to ask in some circumstances.

A while back I introduced you to the 5 whys.

Basically, this is a coaching technique that encourages you to dig into the source of a situation.

Usually, if you ask why and get an answer you can ask why again to expand the answer, ask a third time, a fourth time and finally by the 5th time of asking you will have your why.

So this today's challenge: When you notice your brain keeping you "safe" try the 5 whys. Let me know what comes up.

Timeline Photos 05/06/2021

What will nourish your mental well-being this week?

What will nourish your mental well-being this week?


05/05/2021

More and more people with cancer are living (and thriving!) beyond treatment.

How can healthcare providers better meet their needs in a post-treatment world?

I’m diving into this question with triple-negative breast cancer survivor thriver and mom of two, Athena Scalise Waitt.

Join us as we discuss what’s different about treating triple-negative breast cancer (and what it meant for Athena) and her choice to have a bilateral mastectomy—and the silver lining of her “upgrade” a couple years later.

https://fitnessdesignsolutions.com/thriving-beyond-cancer

Timeline Photos 05/05/2021

What does your social side need this week?

What does your social side need this week?


05/04/2021

🎙Did you catch last week's podcast episode? I was thrilled to have a returning podcast guest to give us an update about her cancer journey!

Kelley Lennon is a 37 year cancer survivor whose journey has taken her through 3 cancer diagnoses and treatments.

WE COVERED:
🎧 The ways Kelley and her family stay optimistic about their future
🎧 Why she pushed for physical therapy—plus, the mental and physical benefits of movement
🎧 Our TOP TIPS to utilize research and data to self-advocate and start a conversation with your doctor

https://fitnessdesignsolutions.com/optimism-survivorship-and-self-advocacy

Timeline Photos 05/04/2021

Most of the time when someone asks "why" when talking about a cancer diagnosis, I feel like that is a question most likely without an answer. We may just never know what flipped that particular switch, a little like autoimmune conditions. We have the potential genes, they may or may not decide to manifest.

So asking why may not be productive.

Unless we are asking about what is motivating us. That is a WHY I encourage you to ask!

Especially when it comes to managing or getting out of pain. Pain is such a relative thing. It serves a purpose to keep you safe. A stove burner is hot, you pull your hand away, you don't get burned. In this case fear did its job.

Most of the time keeping you safe is an excuse to not stretch out of your comfort zone. So tell me, where can you stretch today?

Most of the time when someone asks "why" when talking about a cancer diagnosis, I feel like that is a question most likely without an answer. We may just never know what flipped that particular switch, a little like autoimmune conditions. We have the potential genes, they may or may not decide to manifest.

So asking why may not be productive.

Unless we are asking about what is motivating us. That is a WHY I encourage you to ask!

Especially when it comes to managing or getting out of pain. Pain is such a relative thing. It serves a purpose to keep you safe. A stove burner is hot, you pull your hand away, you don't get burned. In this case fear did its job.

Most of the time keeping you safe is an excuse to not stretch out of your comfort zone. So tell me, where can you stretch today?

Timeline Photos 05/04/2021

How are you using your time, talent, and treasure this week?

How are you using your time, talent, and treasure this week?

Timeline Photos 05/03/2021

What is your why? Monday is all about fostering Physical Well Being. Are you feeling it today? Sometimes we need to remember WHY it matters. Drop your why in the comments. Not sure? Let's talk

What is your why? Monday is all about fostering Physical Well Being. Are you feeling it today? Sometimes we need to remember WHY it matters. Drop your why in the comments. Not sure? Let's talk

Timeline Photos 05/03/2021

If we listen when our body whispers we don't need to hear it scream. What whispers are you hearing from your body today?

If we listen when our body whispers we don't need to hear it scream. What whispers are you hearing from your body today?

05/02/2021

🎙️ We are sharing Valerie's story from the podcast library this week...

Valerie Turnbull a 36 year old mom of 3 boys!!! She is a melanoma survivor, diagnosed at age 27. She works in healthcare and through her journey has learned a lot about how patients prefer to be communicated with.

She also is an advocate for spreading awareness about Melanoma. One of her life lessons is cancer doesn’t check I.Ds. That is so true.

https://fitnessdesignsolutions.com/cancer-doesnt-check-ids

🎙️ We are sharing Valerie's story from the podcast library this week...

Valerie Turnbull a 36 year old mom of 3 boys!!! She is a melanoma survivor, diagnosed at age 27. She works in healthcare and through her journey has learned a lot about how patients prefer to be communicated with.

She also is an advocate for spreading awareness about Melanoma. One of her life lessons is cancer doesn’t check I.Ds. That is so true.

https://fitnessdesignsolutions.com/cancer-doesnt-check-ids


05/01/2021

Returning podcast guest, Kelly Lennon and I offer our TOP TIPS to utilize research and data to self-advocate and start a conversation with your doctor.

We also look at the areas of cancer research we feel need improvement (and what we wish would change)

All this and so much more!

https://fitnessdesignsolutions.com/optimism-survivorship-and-self-advocacy

Timeline Photos 04/30/2021

How are you fostering your purpose well-being this week?

How are you fostering your purpose well-being this week?

04/29/2021

My guest this week, Kelley Lennon, a 37 year cancer survivor whose journey has taken her through 3 cancer diagnoses and treatments.

She was asked to share her inspiring story of survivorship for Stand Up to Cancer’s #10Years10Stories feature in 2018. In this episode, Kelley opens up about her continuing health journey, why she shares her cancer story, and we’ll dive into self-advocacy as a way to be informed & confident knowing your body.

https://fitnessdesignsolutions.com/optimism-survivorship-and-self-advocacy

My guest this week, Kelley Lennon, a 37 year cancer survivor whose journey has taken her through 3 cancer diagnoses and treatments.

She was asked to share her inspiring story of survivorship for Stand Up to Cancer’s #10Years10Stories feature in 2018. In this episode, Kelley opens up about her continuing health journey, why she shares her cancer story, and we’ll dive into self-advocacy as a way to be informed & confident knowing your body.

https://fitnessdesignsolutions.com/optimism-survivorship-and-self-advocacy

Timeline Photos 04/29/2021

Journaling, making gratitude lists, spending time in nature? How are you boosting your mental well-being this week?

Journaling, making gratitude lists, spending time in nature? How are you boosting your mental well-being this week?


04/28/2021

🎙This week I am excited to have a special podcast guest is returning to give us an update about her cancer journey!

Kelley Lennon is a 37 year cancer survivor whose journey has taken her through 3 cancer diagnoses and treatments.

WE COVER:
🎧 The ways Kelley and her family stay optimistic about their future
🎧 Why she pushed for physical therapy—plus, the mental and physical benefits of movement
🎧 Our TOP TIPS to utilize research and data to self-advocate and start a conversation with your doctor

We share all this and so much more, join us for the full episode here:
https://fitnessdesignsolutions.com/optimism-survivorship-and-self-advocacy

Timeline Photos 04/28/2021

What does social well-being mean to you?

What does social well-being mean to you?

04/27/2021

🎧 Did you hear last week's episode yet?

I am shared why I’m open about my cancer journey, 2 unspoken cancer truths, and the importance of sharing stories to let someone listening know that they are not alone.

🎙 https://fitnessdesignsolutions.com/why-we-share-our-stories

🎧 Did you hear last week's episode yet?

I am shared why I’m open about my cancer journey, 2 unspoken cancer truths, and the importance of sharing stories to let someone listening know that they are not alone.

🎙 https://fitnessdesignsolutions.com/why-we-share-our-stories

Timeline Photos 04/27/2021

What are you treasuring this week?

What are you treasuring this week?

Timeline Photos 04/26/2021

Tell me your go to quick, healthy, delicious dinner?

Tell me your go to quick, healthy, delicious dinner?


04/25/2021

Each week we choose an episode from the library that we think you will enjoy...

💥 This week we have chosen: Episode 34 The Language of Cancer

When you hear the word “cancer,” what words do you think of?

Do you find yourself avoiding the actual word? Have you heard words people use around cancer and cringe?

The more I talk with people about their stories, the more complexity seems to come up around the words we choose when talking about cancer.

So on this episode, I’m digging into the language we use around cancer, where they come from, and which ones we need to quit using.

https://fitnessdesignsolutions.com/the-language-of-cancer/


04/24/2021

Have you caught this week's episode yet?

I am sharing why I’m open about my cancer journey, 2 unspoken cancer truths, and the importance of sharing stories to let someone listening know that they are not alone.

https://fitnessdesignsolutions.com/why-we-share-our-stories


04/24/2021

UCT ep34 Final Ag

Each week we choose an episode from the library that we think you will enjoy...

💥 This week we have chosen: Episode 34 The Language of Cancer

When you hear the word “cancer,” what words do you think of?

Do you find yourself avoiding the actual word? Have you heard words people use around cancer and cringe?

The more I talk with people about their stories, the more complexity seems to come up around the words we choose when talking about cancer.

So on this episode, I’m digging into the language we use around cancer, where they come from, and which ones we need to quit using.

#languageofcancer #untoldcancertruths #cancerjourney #breastcancer #mystorymatters #language

Health & Wellness Coaching, Movement and Massage Therapy

I began getting survivors moving again following illness in 2005. After becoming a survivor myself, it became my mission to help people make the transition from treatment to survivorship. By shining a light on the challenges and realities of survivorship we find we are not alone and that and there is strength in that knowledge. Using the tools in my tool kit I can help you get moving again and partner with you to create a plan to meet your health and wellness goals.

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UCT ep34 Final Ag

General information

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