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Rock climbing, strength training and running after lumpectomy
Hi everyone. I'm an active 41 yo (My favourite activities are climbing, sailing and running). I had a lumpectomy 3 weeks ago. The size of the tissue removed was 6x4 cm. I'm feeling great with the recovery, and I will most likely start radiotherapy soon. I was wondering how was your experience with recovery and getting back to exercise. I'm like rock climbing, and I am thinking to take another 3 weeks off training, but I also have been reading that I could exercise the lower part of my body. I have been walking almost daily. How has everyones experience has been with lumpectomy and returning to fitness?
What are your easiest, tastiest meals - quick to prepare when you can't think of anything!!
Hi guys I have a few 'standard' easy meals that I always have the ingredients handy, in case I seriously can't be bothered cooking a 'fancy' meal ....... feel free to add your own 'Favs'! ;) Last night, we had our winter favourite 'comfort food' - Lamb Shanks!! I cheat, and buy the Aldi FROZEN Lamb Shanks (2 for $12 already cooked - they usually cost that 'RAW'!!) - that way you can always have a couple in the freezer. I often take them with me when I am camping too - SO easy to just cook in the microwave with some sweet potato 'on the trot'! Take them out of the box and they are even easier to store in the Freezer. If you decide to cook them up later in the day - just pop them in the sink (or big container) with cold/lukewarm water & they'll thaw out pretty quickly. Change the water if you want them to defrost quicker. They come in 'individual Vac Pacs' - and because they are already Pre Cooked - when you open them, the 'cooked fat' is already 'in solid form' and you just pull it out - so they are healthier for you too!! There are 2 flavours - one with Mint in the gravy & the other one based on a red wine gravy. Both are LOVELY! This is how I prepare them for 2 people ....... In a BIG casserole pot, add 1 tin of diced tomato & 1 drained tin of Chickpeas. Add 1 x Cubed Potato, 1 x cubed small Sweet Potato, 1 x chopped/cubed Carrot. Mix them into the tomato/chickpeas sauce. Remove any 'solid fat' from both of the Shanks and add them to the casserole pot along with all the gravy in each pack. Mix the gravy well with the tomato mix. Cover the pot & cook at 180 degrees Celsius oven for 2-3hrs ..... stir every hour. The meat will just fall off the bone and I bet you enjoy them! BONUS: After serving up with the gravy and veggies (and cabbage or your choice of greens...) whilst the remaining gravy & veg are still hot - use a Bamix (or similar) to pulverise it all ..... this will make a wonderful soup for the next day or so! I usually water it down a bit as it can be quite thick. Lovely with some toast for lunch. One of my other favs is the 'Vac Pac'd' 'FLAT CHICKEN' .... once again, Aldi do a lovely one - with yoghurt & garlic with NO BONES - so you just cut up the chicken in slices when cooked. Just do a BIG ROAST - I do it in 2 dishes - the chicken in one (with alfoil under the chicken on a cake rack to reduce the cleaning!) and all the potato, sweet potato, pumpkin, carrot & onion in another tray, all into the oven at the same time as the chicken - and it takes a bit less than 1hr to cook at 170 degrees Celsius. Turn the chicken & veg around after 1/2 hr. Cook greens in the microwave 5 mins before serving time. This gives us 2 full sized meals for 2 for 2 nights. Once again - keep one of the chickens in the freezer - as they are 'flat' they store really easily & don't take long to defrost in the sink in cold/lukewarm water - great for when unexpected guests turn up, too. When my Grandmother first went into secure living (with her own kitchen) I suggested that she cut up a whole chicken (for numerous meals) and put it into a casserole dish with a packet of Chicken Noodle Soup & the required amount of liquid, as well as a chopped onion & sliced red capsicum ..... cook it for about an hour - and it was YUMMY - and gives lots of meals too - served with salad. (Whole frozen chickens are VERY reasonably priced ......) Here's the 'after pic' of my lamb shanks last night ....... just as well we don't have a dog .... nothing much left! ;)Listening to Raelene Boyle's podcast is well worth it, as well as Charlotte Tottman's!
We often recommend that new members have a listen to Charlotte Tottman's podcasts on dealing with a breast cancer diagnosis http://www.drcharlottetottman.com.au/my-podcast.html. and I've only just listened to Raelene Boyle's - and it is terrific! SO ... If you've never listened to the interview with Raelene Boyle .... it is well worth listening to. Raelene was diagnosed at the same time that Lyn Swinburne was first starting her support for women with breast cancer (out of a Bakers Delight office!) just under 30 years ago. She was then diagnosed with Ovarian Cancer, twice! She is still going strong & is an Ambassador and founding board member of BCNA https://www.bcna.org.au/resource-hub/podcasts/upfront-about-breast-cancer/upfront-about-breast-cancer/episode-21-raelene-boyle-on-pulling-herself-out-of-the-darkness/
Tamoxifen and inflammation
Diagnosed April 2023 and completed treatments with partial mastectomy and reconstruction. Been struggling on Tamoxifen with inflammation in my hip and knee’s. Dec 2024 needed biopsy’s for two new lumps which were clear…thank goodness. I have mammogram next month to check lumps and both breasts [Moved by Moderator for Mandy_79 from Activity section: 04/03/2025]
ENCORE - Hunter region
Hi ladies, Many of you may be familiar with the YWCA ENCORE program. ENCORE is a FREE eight week program designed specifically for women who have experienced breast cancer at any time in their life. Incorporating exercises, relaxation techniques and information. It is safe, fun and therapeutic. The exercise program is specifically designed to target areas that have been affected by breast cancer surgery and treatment. These exercises improve strength, mobility and flexibility whilst the warm water in the hydrotherapy sessions relieve affected muscles. The program also offers information through guest speakers, links into local services, and opportunity to connect with local women who share a similar experience in a safe, fun and supportive environment. Many great friendships have been formed at Encore programs! Unfortunately ENCORE is no longer running nationally.... however YWCA Hunter has successfully secured funding to reboot ENCORE in the Hunter region. * SINGLETON - We're taking enrolments now! If you live in Singleton or surrounding areas we'd love for you to join us. 29 April-17 June 12:30-2:30PM Singleton Gym and Swim * NEWCASTLE - venue/dates will be released in the near future-most likely to be held in Oct/Nov. Please reach out if you have any questions: info@ywcahunterregion.org.au / 02 4929 2954 . More info on the program and registration info can be found here: www.ywcahunterregion.org.au/encore ; Thanks Nat, Caz & Yela YWCA Hunter Region Inc. 02 4929 2954 info@ywcahunterregion.org.au www.ywcahunterregion.org.au/encore ;
Running on Chemo (ROC)
Day 1/112 chemo every 2 weeks - 16 weeks This morning I was up early and did a 30 min easy paced run. I wanted to draw a line in the sand and see what distance I can run easy in 30 mins before chemo (BC) I wasn’t fresh as I had run 3x 1k repeats the day before and walked 5k with friends the night before. So I wanted a measure of what distance I could cover in 30 mins while fatigued BC. A few weeks before my diagnosis, in December 23, I entered the Great Ocean Road 1/2 marathon which is to be held on 19th May 24, tomorrow. Needless to say I had to cancel when diagnosed with stage 3 breast cancer with treatments including certain breast surgery & lymph node surgery followed by chemo and radiation. However I continued to train initially walking after surgery on 13 February 24, building that up to 10k then getting back to running after a couple of weeks. I’m not doing any spectacular times though, just doing it. So, since I can’t do the 1/2 marathon at the Great Ocean road, I planned another achievable road trip with my friends to do a 10k on Good Friday 30 March. However, I then found out on 7 March I had to go back for a 2nd surgery on my breast in early April. Knowing this i decided I had no intention of running the 10k either but I didn’t tell my friends that. I just went along with our travel plans. Three days before the scheduled run date I went out for an easy walk and run over a 10k distance. I had actually been inspired by two separate sightings of a male runner the day before when I was out for a walk with my partner. They were obviously doing a long slow run and they appeared to be running very slowly. And I thought to myself “but they’re doing it”. I was inspired😜 Long story short I decided to run the 10k on 29 March. I managed to complete it in a very satisfying 78 min time. It was all very slow jogging pace but I didn’t have to walk. 2 days later I had the 2nd surgery. At the appointment with my oncologist, prior to chemo (PC) he said I will probably feel tired while on chemo. So he said if I feel tired I should walk around the block. So I said “so when you say I should walk around the block, is that all I should do? What if I’m used to walking 10k? Or running “. He said I should continue to do what is normal exercise for me. So my strategy for running on chemo is this, I have introduced another few measures for myself over the next four months. I have no expectations that I will be even able to run 1k at a time, from the stories I have read about other runners while on chemo. But, I hope to have a go. The month PC, I did these trials. 3x 1k repeats 5k run time 10k run time 30 mins running (distance covered) I would love to hear from anyone else who is on chemo and trying to keep active. If you are already running on chemo (ROC) then please share I’d love to be inspired and motivated. If you too like me are new to this perhaps we can inspire and motivate each other.
Art Therapy
Does anyone know if there is anywhere we can access Art Therapy (I am in Melbourne)? I have just had surgery and am recovering atm before beginning radiation. I would love to do some art therapy as part of my recovery, but can’t really afford it with all the medical bills and not working.
