A SUMMER OF STRENGTH

 "BUILDING STRENGTH THIS SUMMER SEASON"

Welcome, Friend.

Whether you’ve just finished cancer treatment, live with lymphedema, or are navigating both — this space was created for you.

You might be here because your body doesn’t feel the way it used to. Because swelling, stiffness, fatigue, or fear have gotten in the way of movement. Or because you want to feel strong again — on your own terms.

Whatever your story, you're not alone — and this summer, we’ll walk beside you.

WHAT IS THE SUMMER SERIES?

A Summer of Strength is a 12-week guided series to help you gently rebuild strength, restore confidence in your body, and move safely with or after:

Cancer Treatment

Primary Lymphedema

Secondary Lymphedema (from injury, surgery, trauma, or chronic illness)

Each week offers gentle, practical guidance you can follow at home — whether you’re just starting out or restarting after a setback.

• No shame.

• No unrealistic expectations.

• Just support that meets you where you are!

WHY WE CREATED THE SERIES

If you’ve ever been told to "just walk more" or "go exercise" — but felt unsure, unsafe, or unsupported — you’re not alone.

At Complete Cancer Rehab, we work with individuals who:

• Are going through or have finished cancer treatment and feel disconnected from their bodies

  
  

• Are living with chronic lymphedema and struggle with flare-ups or fear

  
  

• Have mobility concerns, fatigue, or swelling that make regular fitness feel impossible

  
  

• Are not cancer survivors, but have primary or non-cancer-related lymphedema and still want guidance

Movement shouldn’t be one-size-fits-all. And it shouldn’t cause anxiety.

That’s why this series focuses on safe, achievable strength-building for people with real-world challenges.

WHO CAN BENEFIT?

This series is for:

• Cancer patients navigating treatment

  
  

• Cancer survivors rebuilding strength post-treatment

  
  

• People with primary or secondary lymphedema — whether or not cancer-related

  
  

• Those experiencing post-surgical swelling, obesity-related lymphedema, or venous insufficiency

  
  

• Anyone looking for safe, gentle movement routines that support healing

  
  

Whether you’re 6 months out from breast cancer, 10 years into primary lymphedema, or recovering from orthopedic surgery complicated by swelling — this series is built with you in mind.

A PEEK AT WHAT'S AHEAD

Here’s a preview of your summer journey:

Week 1: Reclaiming Strength — Where Your Comeback Begins

Why strength matters after illness or chronic swelling. Introduction to resistance training basics (bands, bodyweight, small weights), safety guidelines, and your first 3-move strength circuit.

Week 2: Core Activation — Building from the Inside Out

Learn how to gently train your core post-surgery, post-chemo, or with limited mobility. Focus on breath, posture, pelvic floor, and deep abdominal strength to stabilize the entire body.

Week 3: Seated Strength Circuit — Train Without Standing

Full-body resistance training from a chair using bands or light weights. Perfect for those with fatigue, neuropathy, or balance challenges.

Week 4: Arm & Shoulder Power — Lifting Without Fear

Target the upper body safely, especially after breast/chest surgery or with arm lymphedema. Focus on shoulder stability, biceps, triceps, and grip strength with low risk of flare-up.

Week 5: Leg Day, Your Way — Safe Lower Body Strength

Build strong quads, glutes, and calves without stressing swollen or achy legs. Includes standing and seated variations for squats, leg extensions, and heel raises.

Week 6: Back & Posture Reset — Your Invisible Strength

Strengthen mid-back and postural muscles to reduce pain, support breathing, and improve lymphatic flow. Focus on rows, scapular squeezes, and spinal extension.

Week 7: Resistance Bands Masterclass — Simple Tools, Serious Strength

Learn how to use long bands, loop bands, or tubing to get a full-body workout anywhere. This module includes printable resistance band workouts.

Week 8: Balance + Ankle Stability — The Strength Beneath You

Prevent falls and improve confidence with strength drills for ankles, hips, and glutes. Uses single-leg stands, mini squats, and side steps with chair support.

Week 9: Total Body Reset — 20-Minute Functional Strength Flow

Combine all learned skills into a flowing, full-body strength routine. This week emphasizes coordination, core engagement, and rhythm for lymphatic circulation.

Week 10: Adaptive Strength for Flare-Up Days

Build strength even on tough days. Learn how to scale back workouts using isometric holds, breathwork, and short-duration circuits to maintain gains.

Week 11: Endurance Strength — Reps, Sets & Stamina

Increase muscular endurance and cardiovascular benefits with interval-style strength training. Focus on moderate-intensity work with active rest to build lasting energy.

Week 12: Your Strength Toolkit — Home Equipment You’ll Actually Use

Learn how to use household items, water bottles, towels, and stairs for resistance. A great setup for long-term consistency at home or while traveling.

LET THIS BE YOUR STARTING POINT

You might feel unsure right now. Maybe you’ve tried and stopped. Maybe you're afraid of making swelling worse. Maybe your body feels unfamiliar or unpredictable.

Here’s the truth:

You don’t have to be perfect. You just have to begin.

Every stretch, breath, and step you take with intention is a victory.

Every moment you choose to care for your body is

a declaration of hope.

AND REMEMBER YOU ARE NOT ALONE! WE ARE WITH YOU EVERY STEP OF THE WAY!

Let this summer be about: Building strength that supports your healing, learning to listen to your body with kindness and feeling empowered, not overwhelmed.