How I rebuilt my fitness after cancer – at 52, I'm stronger and more in tune with my body than ever’

I didn’t grow up with fitness as a big part of my childhood. I never played sports, and only joined a gym when I was 18 because I wanted to feel better about my body. In my 20s and 30s, I began running marathons, so my fitness goals were always centred around endurance. I ran several half marathons and the full Marine Corps Marathon at age 32. As I entered midlife, I began to think more holistically about health, and began considering strength-building, longevity, and nutrition—and that’s when everything changed. 

It wasn’t until I found CrossFit at 41 that I truly committed to fitness in a whole new way. I was introduced to CrossFit by a friend, and decided to give it a try out of curiosity. I quickly fell in love with how empowering it was to lift heavier and get stronger. Despite working out consistently for years prior, doing CrossFit was the first time I actually considered myself an athlete. I began training with purpose and setting performance goals. I even competed in CrossFit competitions, reaching levels of strength and confidence I never could have imagined. 

But the biggest reason I continued doing CrossFit wasn’t the workouts—it was the community. CrossFit has this built-in support system where everyone encourages each other, no matter your level. That accountability and camaraderie made it easy to stick with and it helped turn fitness into something I truly enjoyed, not just something I had to do.

After about ten years of doing CrossFit, I was thrown for a loop when I entered menopause and was diagnosed with papillary thyroid cancer in December of 2024 at age 51. Thankfully, it was caught early and only required surgery to remove half of my thyroid with no additional treatment. Still, my body, which I had spent years building through CrossFit, had become unfamiliar. My energy, strength, and recovery process changed in ways I hadn’t experienced before. I was forced to slow down, listen to my body, and relearn what healthy meant for me.

What worked for me for years just didn’t yield the same results anymore. As for what I changed? I didn’t stop training; I just slowed down. I continued lifting each week, but stepped away from CrossFit so I could reduce the intensity of my workouts while I waited for medical clearance. 

I also focused on my nutrition more by prioritising protein and whole foods. I stopped restricting and ate enough to give my body the energy it needed to heal and recover, while maintaining my muscle mass. When I started paying more attention to what I eat and prioritising protein, I noticed a shift in my day-to-day energy levels, mood, and overall sense of well-being. The experience reinforced everything I believe about fitness and nutrition and showed me that taking care of your body consistently gives you a strong foundation when life throws something unexpected your way.

Now, I aim to strength train five days a week. My workout split is balanced, with two upper-body days, two lower-body days, and one full-body day. I build my own workouts around compound and functional strength movements like squats, deadlifts, hip thrusts, rows, lunges, pull-ups, and push-ups. Most of my training falls within 3-4 sets of 8-12 reps using the progressive overload method. I adjust my workouts every six to eight weeks to ensure consistent strength and muscle development.