Welcome to STRONG: A Wellness Guide for Cancer Survivors
Congratulations on taking this step in your wellness journey.
STRONGis a 10-week, 3-day-per-week home-based workout series designed specifically for cancer survivors. Created to build strength, improve balance, and restore confidence, every session supports your body safely and effectively—no gym required.
All workouts are follow-along videos, filmed and edited for ease and accessibility right in your own home.
Meet Your Trainer: Sami Mansfield
The STRONG series was developed and led by Sami Mansfield, a certified cancer exercise trainer since 2003. Sami is a nationally recognized expert and contributor to leading oncology exercise guidelines, including:
She brings two decades of experience helping survivors like you feel stronger, more confident, and more connected to your wellness journey.
Introduction
Why STRONG?
Cancer treatments can leave lasting effects—fatigue, muscle loss, stiffness, or even a sense of disconnect from your body. STRONG is here to help you reconnect and rebuild.
Movement is medicine. Research consistently shows that exercise can:
Improve strength and endurance
Reduce fatigue
Enhance quality of life
Improve functional ability
Positively impact long-term recovery
STRONG focuses on:
Full-body strength
Functional movement
Core and balance
Mobility and endurance
Healthy weight and body composition
Each session is low impact and includes options to modify based on how you’re feeling that day. Mid-level variations are demonstrated in every workout, with clear tips for customizing the pace or intensity.
What Are Functional Movements?
Functional movements mimic real-life tasks—like sitting, standing, lifting, and reaching. These exercises engage multiple joints and muscle groups at once, helping you move better in daily life.
Getting Started: Tips for Success
Start Where You Are Begin with 20–30 seconds per movement if 45 feels like too much. Do fewer rounds—or more, if you’re feeling strong. This is your workout.
Form First Focus on control over speed. Use a 3-count rhythm to guide your pace: slow, steady, and safe.
Use What You Have No dumbbells? No problem. Soup cans, water bottles, or a laundry jug work perfectly.
Support Your Balance Have a chair or wall nearby during workouts for support when needed.
Pause or Skip Listen to your body. Pause mid-workout, skip an exercise, or take extra time to recover.
Have a Back-Up Plan Preview each session and be ready with 3–4 exercises that feel good to your body, like:
Chair sit-to-stands
Elevated push-ups
Overhead presses
Seated holds
Always Warm Up Spend 5 minutes warming up before each session. Use our warm-up video or do your own gentle movement.
Let’s Get Started
You don’t need fancy equipment. You don’t need to feel “ready.” You just need to begin. Let STRONG meet you where you are—and help you move toward where you want to go.
