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Foobs & Fitness

Combating breast cancer through fitness 🎀

10/31/2026

Tomorrow the ribbons come down.

The displays get cleared out, the campaigns wrap up, the pink cupcakes go back to being regular cupcakes, and the internet moves on to whatever November is about.
..but your body still needs exactly what it needed on September 30th.

The joint pain from your AI didn't take the month off.
Neither did the fatigue.
Neither did the shoulder that still won't go all the way up

Your survivorship story doesn't need a ribbon, a hashtag, or a month designated for it.

It's yours, and it's still here tomorrow, in a month when nobody is watching, and nobody is selling you anything.

If you made it through October, whether muted, logged off, white-knuckling, or genuinely fine, you made it through.

See you in November 💕

10/21/2026

Today is Breast Reconstruction Awareness Day.

Reconstruction is a choice; not reconstructing is a choice, and both change what it takes to get a movement back.

Your shoulder still does what a shoulder does.
What changes is the route back to it.

Almost nobody gets handed an exercise program when they're discharged.

So you find out something changed on your own.

Reaching to grab a glass from the cabinet feels different, pressing open the door feels foreign, your back rounds forward and stays there... and the advice you get is to be careful.

If you take one thing: train your back. Banded rows, Lat pulldowns, face pulls.

It's the thing almost nobody is given, and it's what gets you out of the rounded-forward posture fastest.

Ask for your operative report.

Which procedure, what was taken, what was spared, where it came from. It's the most useful piece of paper you can hand a trainer or a PT.

10/16/2026

Everyone's telling you to get screened today. Please do. That's not the part I want to talk about.

Since September 2024, federal law has required every mammography facility in the country to tell you whether your breast tissue is dense... and if it is, to tell you that other imaging tests in addition to a mammogram may help find cancers.

That's genuine progress because roughly half of women over 40 have dense breasts, and before this rule, whether you got told depended on your zip code.

The same rule declined to address insurance coverage. The FDA said it wasn't within its authority.

So the letter tells you that you may need more, but it says nothing about what more costs.

Some of that improved this year.

As of January 1, 2026, updated federal guidelines require 👉️ most 👈️ private plans to cover supplemental imaging and follow-up testing at no cost for women at average risk, including those with dense breasts.

Thirty-two states have passed their own laws eliminating cost sharing for diagnostic or supplemental breast imaging.

If you've had breast cancer, you are not average risk, though. You're likely getting diagnostic mammograms rather than screening ones, often for at least five years after diagnosis.

Which means the people most likely to need follow-up imaging can still be the people standing outside the improvement.

None of that fits on a ribbon.

Access includes whether the nearest imaging center is forty minutes away, whether you can take the day off, whether anyone can drive you, whether you can face going back into that building again.

Awareness without access isn't advocacy. Telling a woman she might need an ultrasound is not the same as making sure she can get one 🩷

10/15/2026

Your oncologist gets to spend maybe fifteen minutes with you, twice a year... but I get an hour a week for months 😍

This isn't me trying to make it sound like I'm more qualified, because I sure as hell am not... It just makes me positioned differently.

Here's what I mean.

One of my clients mentions, mid-set, told me that her hands don't work until 10am. She wasn't complaining but stating a fact about her life she's already filed away as permanent.

That comes up constantly with people on aromatase inhibitors; it has a name, and there are options

👉️ In a yearlong randomized trial published in the Journal of Clinical Oncology, previously inactive survivors who added aerobic exercise and twice-weekly strength training had less AI-related joint pain than those who didn't.

I noticed that a client quietly stops taking the stairs without a handrail, and tells me she's just being sensible. Sometimes she is, but it's something we need to investigate because if her feet have stopped reporting where the ground is, that's a completely different story.

Another client apologizes to me for being tired. That's the one I get all 👏 the 👏 time 👏 She slept eight hours, work was actually pleasant, and she's apologizing like it's a personal failing.

Take another client who's winded at a level that used to be nothing. Usually that's deconditioning... usually 🖐️ but cardiac monitoring often stops when treatment stops.

Another client tells me she was told to be careful, and can't tell me her bone density, because she's never seen the result. No indication of why or how to be careful, so the strength has quietly slipped away.

I can't diagnose any of it, and I'm not going to pretend I can.

🫶 What I can do is notice the thing you stopped noticing, because you've been living inside it, and then hand you the sentence to bring to your team.

Screenshot the one that sounded like you and let me know in the comments!

10/13/2026

The largest exercise trial ever run in metastatic breast cancer enrolled 357 patients.

74% of them had bone metastases.

Nine months of supervised aerobic, resistance, and balance training. What was the outcome?

Less fatigue. Better quality of life that was maintained at nine months. Better physical functioning, less pain, less shortness of breath, more lean muscle, more lower-body strength, better balance.

That's PREFERABLE-EFFECT, published in Nature Medicine in 2024.

I'm posting this because for decades, people with metastatic disease were excluded from exercise research. Not because anyone proved it was unsafe, but because studies were designed without them.

So if you've never been told whether movement is safe for you, that's not something you missed.

⚠️ The trial excluded people with unstable bone metastases, so whether yours are stable requires your imaging and your oncologist.

I can't determine that. No trainer can. No post on the internet can.

If a bone's structural integrity is compromised and you load it, the consequence is a fracture, and I'm not willing to be the reason that happens to anyone.

So I urge you to take one sentence to your oncologist:

"Are my bone mets considered stable, and am I cleared for supervised resistance and aerobic exercise?"

Then find someone who knows what to do with the answer 🙋‍♀️

One more thing, because I'd rather say it than let it be assumed: this trial measured fatigue, quality of life, strength, and function.

It did not measure survival.

Exercise is not to be used as the sole treatment for your cancer, and I won't pretend otherwise. What it did was give people more function in the life they are living right now.

For a lot of people, that's not a small thing. That's everything 💪

10/13/2026

The largest exercise trial ever run in metastatic breast cancer enrolled 357 patients.⁠
⁠
74% of them had bone metastases.⁠
⁠
Nine months of supervised aerobic, resistance, and balance training. What was the outcome?⁠
⁠
Less fatigue. Better quality of life that was maintained at nine months. Better physical functioning, less pain, less shortness of breath, more lean muscle, more lower-body strength, better balance.⁠
⁠
That's PREFERABLE-EFFECT, published in Nature Medicine in 2024.⁠
⁠
I'm posting this because for decades, people with metastatic disease were excluded from exercise research. Not because anyone proved it was unsafe, but because studies were designed without them. ⁠
⁠
So if you've never been told whether movement is safe for you, you didn't miss anything.⁠
⁠
⚠️ The trial excluded people with unstable bone metastases, so whether yours are stable requires your imaging and your oncologist. ⁠
⁠
I can't determine that. No trainer can. No post on the internet can. ⁠
⁠
If a bone's structural integrity is compromised and you load it, the consequence is a fracture, and I'm not willing to be the reason that happens to anyone.⁠
⁠
So I urge you to take one sentence to your oncologist:⁠
⁠
"Are my bone mets considered stable, and am I cleared for supervised resistance and aerobic exercise?"⁠
⁠
Then find someone who knows what to do with the answer 🙋‍♀️⁠
⁠
One more thing, because I'd rather say it than let it be assumed: this trial measured fatigue, quality of life, strength, and function. ⁠
⁠
It did not measure survival. ⁠
⁠
Exercise is not to be used as the sole treatment for your cancer, and I won't pretend otherwise. It did, however, give people more function in the life they are living right now.⁠
⁠
For a lot of people, that's not a small thing... that's everything 💪⁠
⁠

10/08/2026

I must have asked a million questions at my first oncology appointment.

I sat there, nodded, said "okay" about twenty times, and walked out to my car, realizing I couldn't tell you a single thing they had just said to me.

It wasn't because I'm passive. Anyone who knows me knows I'm not.

It's because I was terrified, grateful, and painfully aware that these people were busy, and I didn't want to be the difficult one.

So I've written down the sentences I learned to ask along the way.

Not "be your own advocate." That's a slogan, and slogans are useless when your ears are ringing. These are the literal words, and what to say when you get a non-answer back.

"I'll look into it" evaporates the second you leave. A request documented in your chart is a record. It follows you. You can point at it later. I've watched clients get physical therapy, lymphedema therapy, and cardio-oncology referrals they'd been asking about for a year, purely because they added the words "put that in my chart today."

Some decisions genuinely are urgent, and I'm not telling you to delay treatment. I'm telling you that you're allowed to know which category you're in, instead of assuming everything is an emergency because it feels like one. Ask. Let them tell you.

Screenshot whichever one you need. Bring it in your pocket, because you know you're going to have your phone with you 🤪

You're the only person in that room who has to live in this body afterward, so make sure you have all the information available to you, and so that you can go back to down the road.

Address

6333 Jericho Turnpike #3
Commack, NY
11725

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	3pm - 7pm
Wednesday	8am - 5pm
Thursday	8am - 12pm
	3pm - 7pm
Saturday	9am - 12pm

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https://foobsandfitness.com/

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