Podcast with JC

Free fat loss and muscle building guide below https://www.oncolofit.com/beat-cancer

Here is the slant board I recommend: https://amzn.to/3OMKUQQIf you found this helpful click follow to stay up to date with the latest episodes!

In this episode JC, a clincial exercise physiologist and cancer exercise specialist breaks down the benefits of creatine, what it is, and whether you chould be taking it. Click here to get the free muscle and strength building workout plan

Click here for my Free Guide to Overcome Fatigue

Get my free muscle building guide here: https://www.oncolofit.com/beat-cancerDont know the exercises I mentioned? Subscribe to my exercise library its here: https://youtube.com/@jc.oncolofit?si=dU3tdWeSKYcGcgBy

Here's my free cancer fighting exercise plan to help you build muscle, fight cancer, and feel confident ► https://www.oncolofit.com/beat-cancer🎥 Best At Home Leg Exercises: https://youtu.be/NPhnhywAhP4?si=qnsZ8wPea3CffcfxJust had surgery and unsure how to get back in the gym? Here are essential leg exercises that are safe and effective! 💪 After a mastectomy, it’s crucial to approach workouts with care. You might feel uncertain about what exercises are safe, but I’m here to guide you through it. Start with low-impact cardio like walking or using a recumbent bike—avoiding pressure on your upper body. When you hit the gym, focus on key movements: - Bridges & Hip Thrusts: Great for glutes and super adjustable! - Squats: Use machines for support and avoid heavy weights. - Leg Extensions: Perfect for isolating quads without stress on your upper body. - Seated Hamstring Curls: Target hamstrings comfortably. These exercises help rebuild strength and prevent future injuries. Remember, always listen to your body and progress at your own pace. Stay strong, friends! 💖 #MastectomyRecovery #PostSurgeryFitness #LegExercises #CancerExerciseSpecialist #GymSafety

Fatigue Fighting GuideJC, a clinical exercise physiologist, shares essential leg exercises for recovery after a mastectomy, focusing on the 6-8 week recovery phase. Learn safe, effective movements to rebuild strength, boost confidence, and improve mobility post-surgery.Chapters00:00 Understanding the Recovery Phase After Mastectomy06:10 Essential Leg Exercises for Recovery11:55 Building Strength with Functional Movements18:11 Incorporating Gym Machines for Muscle Building23:54 Conclusion and Resources for Further Support

JC, a clinical exercise physiologist and cancer exercise specialist, shares in-depth insights on safe fat loss strategies for cancer survivors, emphasizing the importance of patience, proper measurement, and building muscle before losing fat. ResourcesFREE Build Muscle and Lose Fat Guide for Cancer Survivors Chapters00:00 Introduction and JC's Credentials00:30 Why Not to Diet During Cancer Treatment01:29 Differences Between Fat Loss and Weight Loss02:26 Understanding Water Weight and Glycogen Depletion03:24 How Different Diets Create a Calorie Deficit04:22 Tracking Progress: The Importance of Consistency05:49 Managing Weight Fluctuations and Normal Variations07:14 The Body's Reset Process After Calorie Deficit08:39 Controlling What You Can: Steps, Nutrition, Sleep, Exercise09:33 Long-Term Fat Loss: Weekly and Monthly Tracking11:01 Patience and Realistic Expectations in Fat Loss12:00 The Role of Sleep, Nutrition, and Exercise in Fat Loss13:28 Healthy Fat Loss Rate and Avoiding Yo-Yo Dieting14:26 The Importance of a Slow, Consistent Approach15:26 Building Muscle Before Fat Loss Post-Cancer16:25 Conclusion: Focus on Building Habits and Patience

In this episode, JC, a clinical exercise physiologist and cancer exercise specialist, shares practical strategies to improve balance, especially for those recovering from cancer or at risk of falls. Learn about assessment techniques, key exercises, and how to build confidence and strength for better mobility.

In this conversation, JC, a clinical exercise physiologist and cancer exercise specialist, discusses the importance of structured exercise after a mastectomy. He outlines the different phases of recovery, including the recovery phase, rebuilding phase, and building phase, emphasizing the need for gradual progression in strength and mobility. JC also addresses common concerns about returning to normal activities and the mental challenges faced by cancer survivors. He encourages listeners to seek guidance and support throughout their recovery journey.For more information on how to exercise after breast cancer click here

In this conversation, JC, a clinical exercise physiologist and cancer exercise specialist, discusses the challenges cancer survivors face in returning to normalcy post-treatment, particularly focusing on fatigue management and the importance of individualized exercise plans. He emphasizes that many survivors feel unmotivated not due to laziness but because they lack proper guidance. JC provides practical advice on how to approach exercise based on varying levels of fatigue and highlights the significance of maintaining movement during severe fatigue. He concludes by setting realistic expectations for recovery and offering resources for further support.Free Workout Plan IG: OncolofitWebsite: https://www.oncolofit.com/blogs

Grab my free muscle building guide here https://www.oncolofit.com/beat-cancer

In this episode, JC, a clinical exercise physiologist and cancer exercise specialist, discusses how to exercise effectively during chemotherapy, particularly when dealing with nausea, fatigue, and body aches. He emphasizes the importance of targeted exercises, particularly walking, to alleviate symptoms and improve overall health. The conversation covers various forms of exercise, including strength training and warm-up techniques, while providing practical advice for cancer patients to stay active and manage their symptoms.Free workout plan click here For answers to your questions reach out via IG @OncolofitTakeaways:Exercise can help alleviate nausea, fatigue, and body aches.Walking for 5-10 minutes can significantly improve gut health.Strength training helps reduce fatigue and improve overall strength.Warm-up exercises are crucial for reducing body aches before workouts.Target the specific symptom that is most challenging to you.Accessible exercises are key for maintaining activity levels.Avoid high-impact exercises that may trigger nausea.Creating a comfortable workout space can enhance focus and efficiency.Incorporate both cardio and strength training into your routine.Consult with a professional for personalized exercise plans.Chapters00:00 Introduction to Exercise During Chemotherapy02:47 The Benefits of Walking for Nausea and Fatigue06:05 Strength Training Considerations for Cancer Patients08:56 Addressing Body Aches and Warm-Up Strategies12:08 Targeting Specific Symptoms and Accessible Exercises

In this conversation, JC, a clinical exercise physiologist and cancer exercise specialist, discusses the importance of exercise for cancer survivors. He emphasizes the need for individualized routines, the significance of warm-ups, and the core movement patterns essential for recovery. JC provides a structured approach to creating effective workout routines while considering the unique limitations of each individual. He also offers resources for those looking to implement these strategies in their fitness journey.For my free workout plan click here: https://forms.aweber.com/form/68/528800868.htmFor more health and fitness information after cancer click here: https://www.oncolofit.com/TakeawaysExercise is crucial for cancer survivors to improve quality of life.Individualized routines are necessary due to varying side effects of cancer treatment.The 10 minute rule helps assess energy levels before workouts.Warm-ups should activate muscles and prepare the body for exercise.Core movement patterns include squats, lunges, and presses.Combining harder exercises with easier ones can optimize workouts.Focus on stability exercises for core strength before progressing to more advanced movements.Two sets of exercises are sufficient for most cancer survivors.Tailor exercises to accommodate individual limitations and energy levels.Resources are available to help create structured workout plans.Chapters00:00 Introduction to Cancer Exercise Rehabilitation02:49 Understanding Individual Needs in Exercise06:06 The Importance of Warm-Up and Activation08:58 Core Movement Patterns for Cancer Survivors11:48 Structuring Your Workout Routine15:14 Tailoring Exercises to Individual Limitations18:08 Final Thoughts and Resources for Cancer Survivors

In this conversation, JC, a clinical exercise physiologist and cancer exercise specialist, shares his journey into helping cancer survivors through exercise. He discusses the unique challenges faced by cancer patients in maintaining physical activity and the importance of personalized exercise plans tailored to their needs. JC emphasizes the transformative power of exercise as a vehicle for achieving meaningful life goals and highlights the accessibility and affordability of online coaching for cancer survivors. He also addresses the prevalence of misinformation in the fitness industry and the need for qualified professionals in the field.To get started with Online Coaching Click here Takeaways:JC helps cancer survivors build muscle and gain strength.He saw a need to help others in health and fitness.Exercise benefits are greater for those who are deconditioned.Exercise is a vehicle to reach meaningful goals.Many cancer patients feel out of place in traditional fitness settings.Online coaching provides access to personalized exercise plans.Financial toxicity affects cancer patients' access to care.Misinformation in fitness can lead to worse health outcomes.Qualified professionals in cancer exercise are rare.JC's mission is to fill the gap in cancer rehabilitation.Chapters00:00 Introduction to Cancer Exercise Support10:00 The Journey into Oncology Fitness19:59 The Importance of Personalized Exercise Plans26:10 Access and Affordability in Cancer CareKeywords: cancer exercise, oncology fitness, exercise physiologist, cancer survivors, health and fitness, personalized exercise plans, online coaching, cancer rehabilitation, exercise benefits, health improvement

In this conversation, JC, a clinical exercise physiologist and cancer exercise specialist, discusses how to build an affordable and effective home gym for 2026. He emphasizes the importance of having essential equipment and accessories to facilitate a comprehensive workout routine that targets all major muscle groups. JC provides insights on the types of movements to include in workouts, the significance of resistance bands, kettlebells, dumbbells, and other tools, and how to create a sustainable workout routine that promotes health and well-being.For Access to the equipment listed in the video, click below Home Gym Essentials:Dumbbells: https://amzn.to/4js8yNuKettlebells: https://amzn.to/4juLttIYoga Stick: https://amzn.to/494LPUdStability ball: https://amzn.to/3YTmneeParrallettes: https://amzn.to/4aIJEqEPull Up Bar: https://amzn.to/3L1DOGtNice to Have:Yoga Mat: https://amzn.to/45CBfBvResistance Bands: https://amzn.to/4ppL2SOAdjustable bench: https://amzn.to/3LiZJJhHonorable Mentions:Walking Pad: https://amzn.to/3LqjHBQWeighted Vest: https://amzn.to/49mzY2yRecommended Home Exercises to Try Glutes Resistance Band Exercise ►    • RDL with Resistance Bands by JC  2-Way Dumbbell Shoulder Press ►    • Arnold Press by JC  Exercise Ball Role Core Exercise ►    • Stability Ball Rollout by JC  👉 If you found it helpful, please hit the subscribe button. It helps me and others out a lot. Chapters00:00 Building an Affordable Home Gym for 202605:18 Essential Equipment for Home Workouts12:58 Advanced Tools for Strength and Mobility18:47 Honorable Mentions for Enhanced WorkoutsKeywords: home gym, workout equipment, fitness, exercise, resistance bands, kettlebells, dumbbells, core training, mobility, health

Hosted by JC, a clinical exercise physiologist and cancer exercise specialist, this podcast dives into practical tips and strategies to maintain a healthy and active lifestyle post-surgery. Discover how to overcome common fears, build core strength safely, and embrace a supportive fitness routine tailored for people with an ostomy bag. For more information on how to exercise after cancer click here Key Takeaways: You can exercise with an ostomy bag.Avoid crunching or sit-ups after surgery.A weak core increases hernia risk.Control your movement and breathingBracing protects your back during lifts.Avoid twisting and jumping vigorously.Wear supportive clothing for comfort.Most exercises can be safe with precautions.00:00 Introduction to Exercising with an Ostomy 02:57 Understanding Core Strength and Hernia Risks05:49 Movement Control and Proper Breathing Techniques08:46 Bracing Techniques for Safety in Lifting12:05 Exercise Selection and Comfort ConsiderationsKeywords: ostomy bag, exercise, core strength, hernia, movement control, breathing techniques, bracing, exercise selection, cancer exercise specialist, fitness

In this episode, JC, a clinical exercise physiologist and cancer exercise specialist, discusses the importance of exercise for cancer survivors, addressing common fears and myths surrounding exercise during and after treatment. To learn more about Exercise with lymphedema Exercise with an ostomy bagExercise after lymph node removal How many steps to get in a day Key TakeawaysYour fear is valid and normal after cancer treatment.Exercise reduces the risk of cancer recurrence.You can exercise safely with a port or line in.Walking is a great starting point for exercise.Stretching and mobility can help build confidence.Avoid contact sports after surgery.You can lift more than five to ten pounds after clearance.The 10-minute rule helps assess your readiness for exercise.Building strength can be achieved with minimal workouts.Resources are available for further guidance on exercise. Chapters00:00 Introduction to Cancer Exercise Coaching02:56 Understanding Fears and Myths in Cancer Exercise05:47 Addressing Common Concerns: Ports and Surgery09:11 The Importance of Movement Post-Surgery12:05 Breaking Away from Fear: Starting with Walking14:51 Building Confidence Through Stretching and Mobility18:11 Exercises to Avoid and Safety Guidelines21:07 Creating a Personalized Exercise Routine23:58 The Role of Warm-ups and Fatigue Management26:52 Conclusion and Resources for Cancer SurvivorsKeywordscancer exercise, exercise for cancer survivors, overcoming fears, safe exercise, cancer recovery, exercise myths, ports and exercise, post-surgery exercise, mobility and stretching, personalized exercise plans