Tag: breast cancer awareness
Why Weighted Vests & Belts Are the Secret Weapon for Aging Like a Badass…

Why Weighted Vests & Belts Are the Secret Weapon for Aging Like a Badass…

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I was recently approached by this amazing Canadian company to learn more about the benefits of weighted wearables and I have learned that this REALLY IS a secret weapon to taking care of ones’ health.  Here is why…

Let’s be upfront and honest…Aging is a privilege and it also comes with a few surprises. Achy joints. Slower recovery. Random mystery sounds when you get out of a chair. And for many women (and men!) creeping into midlife and beyond, bone density decides to play a cruel game of limbo: How low can you go?  Me? Not very low anymore!

If you’re a woman on tamoxifen, you’ve probably already heard the warnings whispered like ghost stories around a campfire: osteopenia… osteoporosis… brittle bones. And the fun part? Many don’t realize bone loss can start early, especially through cancer treatment. And you do not have to have gone through cancer treatment to be facing this lovely part of getting older! But before you wrap yourself in bubble wrap and swear off all activities except crocheting (which, to be fair, is wildly underrated), let’s talk about a powerhouse solution that’s affordable, effective, and surprisingly fun:

Weighted vests and belts.

Yes. Those chunky little heroes? They’re game-changers. I have seriously fallen in love!

The Science-y Truth: Your Bones Need a Challenge

Bones aren’t passive sticks holding up your skin bag. (Such a fun way to describe being human!)  Our bones are living, always adapting, always responding to the load you place on them.
If you place more load (enter: weighted vest), they respond by saying:

“Oh, we’re doing THIS now? Fine. I’ll get stronger.”

This magic is called osteogenic loading, and it’s one of the best ways to keep your skeleton solid as you age. Walking, dancing, cleaning, doing stairs — all get a bone-boosting upgrade when you add a little safe, evenly-distributed weight.  And it is so easy that you don’t need to really do anything different in your day, other than throw on the vest or belt before you do your regular activities!

Benefits of wearing a weighted vest/or belt include:

  • Increased bone density

  • Stronger posture (hello superhero stance)

  • Better balance

  • Improved muscle tone

  • Higher calorie burn (without doing anything extra = blessed.)

  • Confidence boost because you feel like a warrior in disguise (I am not kidding! You will feel so good all over!)

Let’s Talk Weighted Gear & Tamoxifen: Your Bones Deserve Backup

Tamoxifen is a lifesaver but it can be a bone-density troublemaker for some people, especially premenopausal women. Even post-treatment, the risk of osteoporosis can be higher.  It is the little pill that decreases your chances of cancer recurring but like anything you take, it comes with side effects and here we are fighting to keep our bone health safe!

So what can help?

Regular weight-bearing movement + added load = bones staying dense, fierce, and fully employed.

A weighted vest or belt is like giving your bones a pep talk:
“Hey, don’t you dare shrink. We’ve got things to do.”

Every time I put mine on I feel like a Super Hero getting ready to take on the day! It is an amazing confidence boost!

Vests vs. Belts: Which One’s Your Style?

I mention both because I own both and I LOVE them both for different reasons so let me break down each of them for you…

Weighted Vests

Perfect for:

  • Walking

  • Hiking

  • Household chores

  • Teaching or taking Zumba (I see you!)

  • Everyday errands that double as stealth workouts

It sits comfortably, distribute weight evenly, and doesn’t shift around like that bra you know you should get rid of but wear all the time anyway!

Weighted Belts

Perfect for:

  • Dog walks

  • Running

  • Mobility work

  • People who want the benefits without looking like they’re wearing tactical gear

Belts are subtle but powerful like the quiet kid from high school who later becomes a CEO.

Next up…Okay But Why Power WearHouse?

Because — and I’m not exaggerating — they’re the best weighted vests and belts on the market.
Most weights out there?
• Too bulky
• Too bouncy
• Dig into your shoulders
• Or look like they were designed by someone who hates comfort…seriously….why would you wear something that is so uncomfortable when you have a choice?!

Power WearHouse gets it RIGHT!
Comfortable. Adjustable. Designed for real bodies doing real movement. And they actually look… good!

I’ve tested them. I’ve worn them. I’ve danced in them. I’ve walked my dog in them. I’ve lived my life in them. And I can confidently say:
Your future bones will thank you.

Here is MY Invitation to Level Up (With a Discount 😏)

If you’re ready to age with strength, sass, mobility, and bones that refuse to quit, here’s your moment.

👉🏼 Order your weighted vest or belt at:

powerwearhouse.com

Click the link above and use my code POWERWITHTAMMY for a sweet little discount because strong bones shouldn’t come with a big price tag.

My Final Thoughts:

You don’t need to overhaul your life.
You don’t need to join a gym.
You don’t need to turn into “that person” who talks about fitness at dinner parties.

Just add a vest or belt to what you’re already doing like walking the dog, climbing stairs, dancing in the kitchen, chasing the kids, or living your everyday magic.

A little weight today = a LOT more living tomorrow.

Your bones are ready.
Your future self is cheering.
And honestly? You’re going to look fantastic.

Don’t just take my word for it…EXPERIENCE it for YOURSELF!

Much love,

Tammy
When Healing Feels Heavy: My Life with Lymphedema

When Healing Feels Heavy: My Life with Lymphedema

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Nobody warned me that surviving cancer came with bonus features…

Scars? Expected.

Fatigue? Sure.

Random swelling that makes me feel like I have arm-wrestled the Pillsbury Doughboy and lost? Yeah, that one was not in the brochure.

Welcome to life with lymphedema! The unwanted gift that keeps on giving!

When I woke up after my bilateral mastectomy, I was greeted with the news that the surgeon had to take many of my lymph nodes from my right arm pit because they tested positive for cancer.  I knew this might happen but on the day of surgery they still were not clear if they would need to.  I had my mind set that they wouldn’t need to so this was a blow to my emotional state when they told me.  What it now meant was my lymph system used to move fluid around efficiently. Now it’s like, “Nope, I’m out. You handle it.” The result? One arm (and sometimes armpit) that swells, tightens, and throbs like one of those neon lights flickering in a window.

What It Feels Like (Spoiler: Not a Spa Day)

Imagine wearing an invisible blood-pressure cuff that never quite releases. Add in a pinch of heaviness, a dash of tingling, and the occasional “did-someone-stuff-a-tennis-ball-under-my-skin?” sensation. That’s lymphedema.

Most mornings, I wake up and my arm looks fine… almost normal. Other days, it feels like it’s been filled with wet sand overnight. If I lift it too long or skip my sleeve, I swear I can hear it puff up like a balloon.  You may not be able to see it because my arm so far doesn’t swell up as bad as many others do but I can feel it and it feels huge and uncomfortable.

Oh, and don’t get me started on how weather affects it. Humid days? Forget it. My arm swells faster than my hair in a rainstorm.

How I Deal with It (and Try Not to Lose My Mind)

Let’s get one thing straight: lymphedema isn’t something you cure. It’s something you manage …like a grumpy roommate who refuses to move out. But I’ve learned a few tricks to keep the peace.

  1. Compression Garments: My Not-So-Sexy Armor

Yes, I wear a compression sleeve. Sometimes a bra that feels like it was engineered by NASA. They’re not glamorous, but they work. You get used to it. Think of them like Spanx for your lymph system. Juzo.com has some of the most beautiful tattoo style prints that make compression sleeves a thing of fashion!

I’ve learned to pick fun colors and pretend like I’m auditioning for a superhero reboot: “Lympha-Woman: Defender of Circulation!”

  1. Massage and Manual Drainage

There’s a fancy name for it — Manual Lymphatic Drainage — which sounds like a plumbing service. But it’s basically gentle self-massage to help move fluid. I do it daily, whispering encouraging things to my arm like, “Come on, girl, let’s get things flowing. You can do it!”

  1. Movement That Doesn’t Make Me Swear

Exercise helps but not the “crush-it” kind. Think Zumba, walking, stretching, yoga, and anything that keeps the lymph fluid moving without overdoing it.
I’ve learned the hard way that pushing too far means puffing up later. So now I stop before my arm throws a tantrum.

  1. Hydration (and Fewer Salty Snacks, Sigh)

Turns out the more water I drink, the less my arm swells. Wild, right? I also try to limit salt and sugar. This is a tough one because I love a good salty snack!
But I’ll be real… if it’s movie night and there’s popcorn; I’m not measuring sodium content. I’ll just wear my sleeve, deal with the swelling and call it balance.

  1. Skin Care Is Non-Negotiable

Because my lymph system’s lazy, any cut or bug bite could turn into an infection. So, I baby my skin like it’s royalty. I never was one to be great at skincare before but now I am obsessed with moisturizer, gentle soap, and clean towels. Basically, I treat my arm and all of my skin better than anything.

  1. Rest and Elevation

Sometimes the best thing I can do is lie down and prop my arm up like it’s living its best queen life. It’s not glamorous, but hey, if my arm wants to relax on a pillow throne, so be it. It helps!

The Mental Weight No One Talks About

Physically, lymphedema is uncomfortable. But emotionally? It’s exhausting. It’s a daily reminder that even though I “beat cancer,” my body still carries the baggage. There are days I look at my swollen arm and think, Seriously? Haven’t we been through enough?

Then there are days I marvel at what my body still can do. It’s carried me through chemo, surgery, radiation, and now, this. It’s a little swollen, a little stubborn, but still showing up. Kind of like me!

I’ve learned to laugh about it when I can. I even gave my swollen side a nickname: The Diva. She acts up when I’m stressed, hates humidity, and demands attention. But when I care for her, she usually settles down.

What I Want Others to Know

If you’re dealing with lymphedema or love someone who is, know that this condition is both invisible and relentless. It’s not “just swelling.” It’s physical discomfort, body image frustration, and a lifelong maintenance plan. But it’s also survivorship. It’s resilience with a side of sarcasm.

And here’s the thing: I may have to manage this forever, but I refuse to let it manage me.

I dance. I write. I live. Some days I do it with grace; other days I do it with a swollen armpit and a bad attitude. But I do it! And that’s what matters.

My Final thought: Healing isn’t about looking perfect. It’s about learning to live fully even when one arm needs a little extra TLC and a custom sleeve.

When you see me out dancing with my compression gear on, don’t pity me. Just know I’m moving, sweating, and still very much living through the swell.

It is not easy. But it is do-able!
Wait!! Can You Break a Boob?

Wait!! Can You Break a Boob?

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This month marks Breast Cancer Awareness Month…as a survivor, Breast Cancer Awareness Month is really every month of the year.  I do have moments now where I forget what I went through and that usually only lasts a few minutes, maybe an hour.  Honestly, this is because the scars I have cannot be unseen.  For this month, I wanted to share one chapter from my book Dancing Through Diagnosis.  What more fitting than the night my life changed…

Chapter 1

OH HELLO-THAT’S NEW

July 7th, 2021

“Pour me a glass of wine. I will be right down. Just got
to shower!” I holler while shutting down my laptop and
running upstairs.
It was a Wednesday night and like every Wednesday
night before it, during the pandemic I was teaching an
online Zumba class followed by a yummy dinner with a
glass of wine and a movie with my husband. Even through
the pandemic I had continued to teach hot, sweaty, dance
your heart out Zumba classes, albeit online. But still going
strong five days a week!

After a decade plus of dancing five to six days a week
easily doing anywhere from four to seven hours a day, I
still cannot get enough! Not even a pandemic can stop me
from shaking what my momma gave me!
Only this night would change the trajectory of
everything; simply by towelling off after a shower.
“What is that?” I said to myself… or maybe out loud.
Probably out loud and it was more like “WTH?!”
As my towel brushed past the bottom of my right
breast, I couldn’t help noticing that something didn’t feel
right. Broken glass? It felt like broken glass. Is that possible?
Could I have broken my boob? Can you break a boob?

My mind began to swirl toward real questions then to
ones that were clearly insane and made no sense… and yet,
I asked them out loud… to myself… in the mirror.
Is this one bigger than the left?
It’s not itchy… should it be itchy?
Will lotion smooth out those glassy edges?
Nope… what is that??
Quickly, I finished drying off and got dressed. My mind
was still racing. In that moment, I KNEW something wasn’t
right, but it couldn’t be what my brain was now racing at
full speed ahead to… the C word. Noooooo…. I am way too
young for that!
No, you’re not. Forty-four is not too young.
Thanks brain! You always know how to make a girl feel
good and calm!
I ran downstairs to find my husband scrolling through
Netflix looking for our movie of the night.
“Give me your hand!” I said as I ran toward him with
great concern.
He gave me his hand and before he knew it, he was in
full doctor mode (and not the fun kind) feeling my breast.
“Do you feel that?”
“Yes.”
“What is it?”
“I am not a doctor, Tammy. You should get that checked.”
“Right?! I should. That is not normal right?”
“I think you need to get it checked.” He repeated the
words and continued to scroll through Netflix with his
other hand.
I needed him to feel what I felt and confirm for me
that I was not losing my mind. And that it needed to be
checked, even though he had already said it twice. I felt
like I couldn’t trust myself anymore because my brain was
already hurtling me into a coffin by tomorrow.

I was at the beginning of a mental hurricane that whips
its way through any rational thinking and had begun
planning my funeral.
Does this ever happen to you?
The brain takes over all common sense and suddenly
you are making mental lists of who gets what when you
die and wishing you hadn’t been so crazy when you were
younger. Of wanting to take back so much of what you had
done but, in all honesty, it got you to where you are today.
And beside the broken boob and needing a doctor, you
think your life has actually been pretty awesome. Just not
at the moment because you still have a broken boob….
Please tell me I am not alone in this!
That night, I called and left a message for my doctor.
The real one… The one who could help. Because with
Google only a click away, I would be making my own full
diagnosis if I couldn’t reach my REAL doctor soon!
The next day I did speak to my doctor, thankfully,
because my brain was still on fast forward. And my doctor
knows me well enough to know that if I am calling like this,
I am in panic mode about something.
Yup, everything felt like it was moving at the speed of
light and yet at a turtle’s speed to get answers!

 

That night changed everything in my life. Any cancer patient can tell you when and how they discovered it.  I wrote Dancing Through Diagnosis for all those on the journey and those supporting family and friends on the journey because I think we need to get really real about what this experience is like and learn about all we don’t know about going through cancer. I never thought in a million years it would be me writing about this, but here we are!  And maybe it had to be me so that the medical jargon gets left out. And maybe because I love to write in real talk with a sense of humor and that is what the world needs right now.

On Amazon the readers find the content inspiring, encouraging, and hopeful. They appreciate the humor, saying it’s witty and playful. Readers describe the book as an excellent read for patients, caregivers, and those facing challenging times. They find the writing style engaging, tender, witty, and clear. They also describe the story as authentic and an emotional journey that deepens empathy.

I guess it is true then if you read it on Amazon! 😉  All joking aside, I have seen how this book has positively impacted those who have read it. I hope you will too and share it with your family and friends.

Links to purchase Dancing Through Diagnosis: CLICK HERE for Canada 

CLICK HERE for USA
This Girl Is On Fire (Part II) The Extinguisher

This Girl Is On Fire (Part II) The Extinguisher

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Well, here we are, one month later and I have left you hanging in a hot sweat wondering why you are having that hot flash! Sorry about that, my marketing team tells me that I can’t ramble on too much in one month.  They say that blogs are meant to be 700-1000 words. I bet they have never experienced a hot flash and needed relief!  They are right though, I could really go on and on about this topic. That is why I have broken it up into a two part series to keep you engaged and me coachable to the process of blogging!

Now that we got that out of the way, let’s dive in, shall we?!

What is triggering that nasty “burning you up from the inside out” hot flashes?

To be honest, there are quite a few things that can trigger them unfortunately and women respond differently to certain triggers.  There are some though that are common for us all.  The most irritating thing, in my opinion, is that at one time your body was totally fine and welcoming to all these things.  In fact, some may have been your favorite thing ever!

Here is a Top 10 list I have gathered in no particular order:

  1. Heat – Hot weather, saunas, warm rooms, or even too many blankets can bring on a flash faster than you can say “menopause.”
  2. Spicy foods – Delicious, yes. But your body might treat that jalapeño like a flamethrower. I am a HUGE FAN of spicy food which makes this so disappointing and sometimes I just fight my way through the hot flash and tell myself I am enjoying it!
  3. Caffeine – Your beloved coffee or energy drink can make your internal thermostat glitch. This one I switched to mushroom coffee to deal with and as gross as that might sound, it tastes EXACTLY like coffee! I will share more about this another day!
  4. Alcohol – Especially red wine. What is crazy about this is your Doctor will tell you that if you have any alcohol your best option is red wine for health reasons and yet it can make you feel like you stepped on hot coals on first sip!
  5. Stress or anxiety – Emotional surges often lead to physical ones. Fun, right?
  6. Tight clothing – Restrictive clothes can trap heat and make your body rebel. This year I have taken on being in my flowy dress phase of life to combat this.
  7. Smoking – Not only unhealthy overall but also a notorious hot flash enhancer.
  8. Sugar or high-carb meals – Can spike insulin and mess with thermoregulation. Great! Not even a chocolate bar can help you out of this hot mess!
  9. Exercise (right before bed) – Yes, it’s good for you, but close to bedtime it may rev up your engine too much. Besides, who wants to work out right before bed? Not this girl!
  10. Hot drinks – Even tea or soup can be a sneaky trigger, especially in a warm environment. This one I find though could go either way!

There you have it!  If you avoid all of these things you may be able to reduce or eliminate your hot flashes.  You may also lead the most boring life! Unless you are someone who knows you can embrace giving up all of this and find new happiness living in the Arctic, eating bland food, while sipping on water, meditating in a baggy dress (and cotton underwear) while reading a book before bed.

Okay, all joking aside, you do not have to give all of this up. You just need to figure out what it is for you that sets off your hot flash.  It is a lot of trial and error to get to the point of knowing what your triggers are but if you keep at it, you will find relief.  I promise you!

Lastly, I hear people say that aging sucks but I like to think that the alternative to aging is worse.  Being six feet under! We have to find ways to embrace these new stages in life and remind ourselves that not all get to age, so even this is a privilege.  It is a hot and sweaty burning you up privilege but a privilege all the same! The more we talk about these topics the more we can see we are not alone and we have community to reach out to.

Let me ask you, what would you like me to blog about next?

Send me an email and let me know!

Until then, stay COOL my friends!

Much love,

Tammy

 

 
Struggle Party of One: Why I’m Done Apologizing for Being Human

Struggle Party of One: Why I’m Done Apologizing for Being Human

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Ya know what? I am not sorry for how I’ve lived my life. There! I said it!

Let’s get that out of the way early. I’m done sugarcoating it. I’ve made mistakes. I’ve misread the room. I’ve said the wrong thing, at the wrong time, with the wrong tone more than once. Then stood in the echo chamber of my own mind, torturing myself with the replay.  Ugh…Have  you ever done this?  But here’s the thing: I own it. I clean it up. I do the work.

So why do I still stress in the background about what other people think?

I’ve been chewing on this for a while (and by “chewing,” I mean gnawing on it like it’s the last piece of beef jerky on a deserted island). And all I’ve really come up with is I’m human. It’s what we do. Or at least, it’s what I do.  It seems almost too simple.

Maybe this isn’t your thing. Maybe you don’t spiral after conflict or stew in a stew of second-guessing. Maybe your flavor of internal chaos looks more like hiding out, imposter syndrome, people-pleasing, or perfectionism. I don’t know your exact brand of self-sabotage but I’m willing to bet you’ve got something too!

But back to me for a second, shall we…

I genuinely try to live my life as a decent human being. I aim to help others, to lift people up, to be kind. I don’t always get it right. When I screw up and I will tell you right now that I for sure do…I take full responsibility. I acknowledge it. I apologize when necessary. I check in with whoever was affected and ask, “What can I do to make this right?”

Sounds healthy, right?  Should be done and over with!

But here’s the twist: I still beat myself up about it. I wear it. I wear my guilt and shame like a brand-new pair of stiff shoes. You can see them, they don’t fit right, and they make me walk funny. They blister my toes and heels. They slow me down. And yet, I keep putting them on. A glutton for punishment, I guess!

That’s when it hit me: I’ve internalized the idea that doing something wrong = being wrong. And even when I’ve made amends, some part of me latches onto the belief that I’m not a good person. It’s like this weird addiction to guilt.

“Hey, you messed up! Let’s hold onto that forever! It will be fun!”  NOT!!!

Why is that?

Because there’s a part of me that needs proof that I’m flawed, that I’m not enough, that I should stay small and quiet and not take up too much space. I can see that I have lived with this my entire life! And what better proof than a mistake I’ve already cleaned up but can still punish myself for?  Welcome to the Struggle Party—table for one.

And here’s where it gets serious: all this internalizing? This energy-sapping shame spiral? It doesn’t just stay in my mind. It shows up in my body. It morphs into stress, inflammation, and disease. I’m not just speaking metaphorically. I’m speaking from experience. Chronic guilt wears down the body like it wears down the soul.

The truth is we are made up of energy. Every thought, every feeling, every moment we give away to regret or fear, it takes a toll. And when I give my energy over to the past or to someone else’s opinion, I’m draining the reserves I need to be well, to heal, to thrive.

So, here’s the hard truth: knowing all this, hasn’t magically stopped me from doing it. But here’s the shift I see now. I name it when it’s happening. I can call out the voice in my head that says, “You’re bad” and respond with, “No, I’m just human. And I’m still growing.”  And doing that repeatedly because sometimes I don’t hear myself the first time.

Also, this isn’t a story about having it all figured out. It’s a story about catching myself mid-shame-spiral and saying, not today Tammy. It’s about reclaiming my energy, one messy moment at a time. And it’s about choosing to believe on the good days and the garbage days that I don’t need to apologize for being human.

So yeah, I’m not sorry. Not anymore.
And maybe, just maybe, you don’t need to be either.

Much love,

Tammy
The Mental Weight of Surviving: Cancer’s Invisible Aftershock

The Mental Weight of Surviving: Cancer’s Invisible Aftershock

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Let’s Talk About Breasts Baby…Let’s Talk About You and Me…Let’s Talk About All the good things and the bad things they could be…Let’s talk about breasts…

I can’t help but write while singing along in my head to Salt & Peppers hit song Let’s Talk about sex…

Yes, this is the way my brain operates day in and day out.  And now you are privy to just a taste of what goes on between my ears. This is the “good stuff!”

YOU are welcome my friend!

But it wasn’t always like this. Or perhaps a little bit but there was a time where all that went on between my ears was shear panic that I may die.  Like the thoughts of once diagnosed, the next day I would be dead and then a spiral to follow included my family having to deal with my funeral arrangements.

I know that all moved very quickly to death and funerals. I would assert though, that I am not the only person who has had that reaction when diagnosed with cancer.  The mind is a very powerful thing and like superpowers can be used for good or evil, so can our thoughts.

Mental health during a diagnosis is crucial and sometimes overlooked.  We just assume that first and foremost we need to take care of our physical body. Which is true. However, our mental state can often be the source of much destruction that will affect our overall being long term.

Women and men who go through a cancer diagnosis often talk about it as leaving a lasting PTSD type impact on their lives.  While going through it I felt like everyday I was swimming in the deep end of the pool and to be honest, I am not a great swimmer.  Every now and then I would go under water and come up gasping for air.

One of the even bigger issues came after all that deep water swimming and I hit land. Or better said, they told me my treatment was done, and they were unleashing me back into the world after years of being poked and prodded at I was left with this sense of “are you sure? What if it comes back? How will I know? What do I do now?” These questions took over the inner workings of my mind and left me fluttering without a paddle and now I was in the ocean!

There are a lot of analogies today I see.  Bear with me!

My experience was that there is not a lot of initial information shared with you once you are done all the treatment and seeking out support is crucial.  When the doctors and hospitals are done with you it’s kind of like they throw a mini celebration that you have completed everything. In the moment you too have your party hat on and are so thrilled that you did it! But then the dancing and party music shuts off. You take your party hat off and the next stage of your diagnosis sets in.

The future unknown.

A cancer diagnosis doesn’t end when treatment ends. In fact, I believe it has left me with this new sense of not really knowing who I am.  I am now in this new body that is navigating what I can and cannot do anymore.  I am constantly assessing how I am physically feeling and doing my best to not let the thoughts of reoccurrence come rumbling in.

Everyday, there is work to be done to remind myself that I am awesome, healthy and doing okay.  Mainly I must deal with these thoughts at 3 or 4 AM.  You know, primetime between the ears for all suspense thriller dramas and viewing pleasure!  The mind is a cruel movie sometimes!

Then the question then becomes “How do I support my mental health?”

Great question Tammy, I never thought you would ask! To be honest it has been a trial-and-error kind of phenomenon.  There is no one right way to deal with mental health and every person is responsible for finding what works for them.

For myself, I have taken a few different approaches to my mental health and here is my list in no particular order:

  1. Learning to breathe deeply and focus my intentions on breathing deeply. Sounds simple.  It is not and takes lots of practice day in and day out.
  2. Cognitive Behaviour Therapy. Find a great CBT doctor to support you in learning about our thoughts and how we spiral and how to control it.
  3. Get a Cancer Coach. I didn’t even know this existed at first but there are programs like Wellspring out there that have people who have gone through cancer and are trained to support others going through it to support you after all your treatment is done.
  4. Landmark Worldwide. I took these courses long before I was ever diagnosed. They provided me with a foundation to bring myself back to “what’s so” when my mind would go off.  When I completed all my treatment, I reviewed the course again and it supported me in getting complete with all that had happened.

When you hear that it takes a village to support one person, it is true.  We also all know that it doesn’t take a cancer diagnosis for any of us to know the importance of taking care of our mental heath and if I am being honest, we all need to take care of it now more than ever.  Whether it be a disease you are dealing with or just dealing with what is going on in our world today, it can all be really overwhelming.

Breast cancer taught me to slow down. Appreciate life and not be so wrapped up in what I couldn’t change.  It taught me that I can deal with anything and be okay.  It taught me that I am stronger than I thought.  It also taught me that what goes on between my ears can be both positive or negative within split seconds and there is support out there to guide me through the negative.

If you need support, reach out. You don’t have to do this alone.

Join my community on Facebook and/or Instagram!
Boobs, Bumps, and Being Your Own Super Hero: The Importance of Self-Checks

Boobs, Bumps, and Being Your Own Super Hero: The Importance of Self-Checks

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As the month of LOVE is coming to an end, I always wonder if all the ladies have given some love to themselves before anyone else?  I know you are wondering where I am going with this…

Let’s talk about your breasts of course!

Whether you call them boobs, tatas, the twins, or whatever creative name you have for them (please send me what you call them!) these body parts deserve some attention beyond bra shopping and awkward mammogram conversations. And no, I’m not saying you need to obsess over them in the mirror every day (unless that’s your thing, seriously, no judgment).

But a monthly breast self-check? That’s a game-changer that wasn’t on my radar or even knew how to do until it was essentially too late!  My self-check that saved my life was towelling off in the shower.  How crazy is that?!

As a breast cancer survivor, I can’t stress enough how crucial it is to know your body. Self-checks are a powerful, proactive way to detect any unusual changes early. Early detection saves lives, and trust me, you want to catch anything suspicious before it throws an unwelcome party in your body.  Like when my boob presented a lump that felt like broken glass!

Why Bother with Self-Checks? Can’t my Doctor do it?

Because you know your body better than anyone. That’s right! Even better than your doctor, your partner, and definitely better than Google (which, let’s be honest, will try to convince you that a mosquito bite is a rare disease). Self-checks help you get familiar with how your breasts normal look and feel, so if something changes, you’ll be the first to know.

How to Perform a Breast Self-Check Like a Pro

Here is what I learned:

Step 1: Set a Reminder
Pick a date each month (around the same time in your menstrual cycle if you still got it). No period? No problem, just choose a day that’s easy to remember. Maybe sync it with when you pay bills or, the day before a date night, or better yet, when you schedule a self-care night.  Which is the BEST night, and we should all be having them! (More about that later!)

Step 2: Check Yourself Out in the Mirror
Stand in front of a mirror with your hands on your hips and look for any visible changes in shape, size, or symmetry. Raise your arms and see if anything looks off. Dimpling, puckering, or any unexpected redness? Take note. Snap a pic if you like to put in your “Boob” album on your phone.  If someone steals your phone, they will be in for a big surprise…not quite what they thought they would find!

Step 3: Get Handsy in the Shower
With your fingers flat and together, move in small circles from the outside of your breast to the center. Cover the entire breast and don’t forget the armpit area (yep, breast tissue extends there too). Check for any lumps, thickening, or tenderness.

Step 4: Lie Down and Repeat
Gravity helps spread the breast tissue evenly, making it easier to feel any changes. Use the same circular motions with light, medium, and firm pressure. Don’t rush, this is your health, not a speed round. Take time to connect and listen to your body!

Step 5: Keep a Record
If you notice anything unusual like a lump, discharge, or persistent pain, don’t panic. I know that is easier said than done and you may be tempted to put your findings into Google, but I assure you, Google will inform you that you are immediately dying, and it becomes very stressful very quickly! The truth is, most lumps are benign, and it’s always best to check with your doctor. Keeping notes and pictures can help you track any changes over time.

When to Call the Doctor

If something feels different and doesn’t go away after a few weeks, make an appointment. Trust your instincts. Your doctor won’t think you’re overreacting, and if they do, find a new one. You do not need to have anyone, including your doctor, belittling you for being concerned and proactive. Advocating for yourself is just as important as the self-check itself.  There are great doctors out there.  If you do not have one, keep looking. YOU are worth it!

Love Yourself Enough to Check

Self-checks aren’t meant to replace mammograms or professional exams, but they’re a fantastic way to stay in tune with your body. Make it a routine, pair it with something fun afterwards. Maybe a celebratory glass of wine or a popcorn and a movie night or a soak in the tub with extra bubbles. And do not forget to remind your friends to do it too. Because when it comes to health, knowledge and action is power.  We ladies need to be supporting and raising each other up!  Also, get the men in your life to check theirs too! This isn’t just a woman’s issue; men get breast cancer too!

So go on, be your own hero. Give those boobs a check!

You might just save your own life, like I did.

 
Life Post Treatment

Life Post Treatment

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I have never really been one to want to take a bunch of drugs.  If I have a choice, I will always choose a holistic approach. A vitamin or supplement approach first before turning to the world of prescription medication.

That being said, I do believe there is a time, place, and benefit to prescription drugs and using it them as a last resort has always been my preference.

Until breast cancer.

It is incredible how two words…one that used to remind me of something sexy (breast) and the other a horoscope (cancer). But when combined become deadly and lethal in an instant and have me reevaluating my whole take on life and prescription medications.

I still use supplements first, however I am now in a position where if I want to live, prescription medications will need to be taken for the next ten years…and to be fair, it is still all a gamble as to whether it will work for me or not…but I am not willing to take the chance to go the road without it.

So, you are probably wondering what am I rambling on about here?

Tamoxifen.  This old drug is very effective in treating hormone receptive breast cancers.  This drug works by blocking estrogen in your body.  Basically, I was told that the estrogen in my body is what keeps producing cancer cells, so we need to block them.  Like a bodyguard or the bouncer at a bar so to speak.

Being that my cancer really loves estrogen, the answer is Tamoxifen to help me.  Here is the kicker…you know what else loves estrogen besides some cancers?

OUR BRAIN! Oh yes, the brain loves estrogen and without it, I have begun to feel like I am walking around in one big brain fart.  I go to sleep at night and honestly wake up unclear what I did the night before or when I went to bed.  Kind of like Groundhog Day! This used to be fun when I was in my twenties and had gone out the night before partying.  This is not fun in my late forties after having gone to bed at 9pm after a cup of tea and have no reason not to remember what I did the night or day before!

Even some days trying to remember what I wrote about last and then blogging what I think is an awesome topic, only to discover I wrote nearly the same blog a week before. Frustrating and time consuming to say the least!  The lack of estrogen to the brain can feel very debilitating at times.

So, how does one live with this?

Well…there are A LOT of checklists and calendar entries.  I do my best to write most things down and calendar them.  I take all my vitamins and supplements to help with the rest of my body feeling great and I do my best to not make myself wrong when I do honestly forget things and people must remind me or correct me.

My husband is a saint to put up with my brain in the shape that it is.  He asks me to do something a certain way and I say “sure!” and then, almost immediately do it the opposite way to what he said.  It has taken him some time too to realize that I am not doing this to upset him.  I just honestly don’t remember him saying something or I know he said something, I just cannot remember what it was.

This all can be very frustrating to say the least.  That being said, the silver lining is I don’t always remember all the bad stuff in life and if my socks go missing long enough, I just buy new ones!  Oh and this whole memory loss thing did get me to write a book too so I would remember…You are welcome! See! Silver linings everywhere!

Win Win!

 
Living the Sleeve Life: Let’s talk about Lymphedema and Compression Devices

Living the Sleeve Life: Let’s talk about Lymphedema and Compression Devices

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The not-so-glamorous sidekick that can occur as a part of a cancer diagnosis that nobody asked for, and to be honest, I didn’t even understand until I was told my breast cancer had spread to my lymph nodes. What I have learned is that up to 30% of all breast cancer patients will develop lymphedema.

Whether it’s an arm that feels you feel you’re Popeye and your muscles or trying to push through your arm or a leg with dreams of becoming a tree trunk, lymphedema can certainly keep life interesting. But before you get too bummed about it, let’s talk about the true hero of the lymphedema world: the compression sleeve.

Yep, I’m talking about those snug, stretchy sleeves that hold it all together. They’re not just accessories—they’re lifesavers.

What Even Is Lymphedema, Anyway?

Let’s back up for a moment and learn about lymphedema first.  Lymphedema is a condition where lymph fluid no longer circulates properly and throws a house party in your limbs. This happened to me in my right arm because of the cancer spreading to my nodes and having those nodes removed during surgery.

The result? Swelling, discomfort, and a crash course in patience quite frankly! It often shows up after surgery, radiation, or injury. That being said, it’s one you can learn to live with.

To live with lymphedema in my arm, I had to learn about compression sleeves: a tight, form-fitting garment designed to help move that fluid along. Think of it as a traffic cop for your lymphatic system, keeping things flowing in the right direction.  “Move along, nothing to see here!”

The Truth About Compression Sleeves

Let’s me explain—putting on a compression sleeve can feel like wrestling to put on a sports bra…. only on one arm. Some days, it’s a breeze. Other days, it’s a full-body workout. And once it’s on, there’s no mistaking the sensation: it’s like your arm is getting the world’s most awkward hug.

But that hug is your secret weapon. It reduces swelling, prevents pain, and keeps lymphedema from getting worse. Plus, I found a few companies that makes these sleeves with fun tattoo-like patterns, so I started coordinating my sleeve with my outfits. This is also a fun way to mess with family and friends who think I got a new tattoo but then the next time they see me it is different.  It sometimes takes them a long time to realize it is a sleeve.  And that is when I know I have won the ”Cool sleeve” Award.  That should really be a thing…just saying…

Tips for Rocking the Sleeve Life

  1. Get the Right Fit
    Compression sleeves are like jeans—if they don’t fit right, you’ll hate them. A trained fitter or therapist can measure your limb to make sure you get the right size for you.
  2. Ease Into It
    If you’re new to wearing a sleeve, start slow. Wear it for a few hours and work your way up. Your arm (or leg) needs time to adjust.
  3. Keep It Clean
    Hand-wash it regularly and let it air dry. They can start to smell if you don’t take care of them!
  4. Make It Fun
    Compression sleeves have come a long way from boring beige. At Juzo.com or Lymphedivas you can choose a floral print, or rock some stripes, or go full superhero with bright colors. If you have to wear one, you might as well have some fun with it!
  5. Remember It’s a Team Effort
    Compression sleeves work best when paired with other treatments like manual lymphatic drainage brushes or massage, exercise, lymphatic creams, and good skin care. Think of it as a holistic approach to keeping your lymph system happy and healthy (as it can be).

The truth is, the care for lymphedema doesn’t stop at compression sleeves but it is a good start! It also is not about just managing swelling—it’s about taking control of your health and finding ways to live fully, despite the challenges.

So, slip on that sleeve, own your unique style, and remember: you’re stronger than lymphedema ever bargained for! Ooh! and sometimes you may need a compression glove to move it out of your fingers like me!  They can compress EVERYTHING nowadays!

We got this!

 

Dancing Through Diagnosis Tammy Gunn Breast Cancer Survivor Memoir
Truth Bomb for Family & Friends

Truth Bomb for Family & Friends

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People reach out to me often about either themselves with cancer or family members or friends. I appreciate your trust in me to speak from the heart on this subject.

I am reminded often that when one person is affected by this disease, a whole community is hit. Cancer is like a tornado that whips its way through a community causing destruction everywhere.
When it comes to an end of treatment either by the individual surviving and thriving or passing, there is a lot of debris and emotions that have happened and now the community is out there looking together to see what damage has been done and will either rise above it all or may feel deep pain. Either way are very normal reactions to this disease and its impact.

Why I wrote my book was in part because of this. The impact that I saw for myself and my family was huge. I know I have a great support system around me but I am sure there were times, not said directly to me, but I knew people were thinking it… Will she live?
Some families I have spoken to have started creating memory boxes of their loved one. I get it. You want to ensure that their memory lives on.

Please be mindful though that this can occur to the patient like you have given up. It is not supportive to have someone treating you like you are dying or nearly dead when you are still alive and fighting!  It shouldn’t even have to be said but many don’t understand that unless they go through it themselves. Having cancer is not easy to go through and mindset and who you surround yourself with can be everything.

Think about it from the patient’s point of view

How would you like it if people started treating you like you will be dead tomorrow?

As the patient, you are already dealing with your mortality. You do not need others fears to fuel what you are going through and causing you to become more afraid. What you need is strength. Making what seems impossible now possible.

If you cannot be that for your family or friend who is going through it, you need to get your own support. Please do not put your fears and emotions on the patient. They need to stay positive and believe they can overcome.  There is lots of support out there for everyone and talking it through with someone other than the patient can be very helpful. It is always a scary and an emotional time for everyone. What is needed is love, belief to overcome and compassion.
Please know that your reactions and actions can get on the patient. Be kind, loving & supportive.

Seek out the support you need as well.  It is okay to not be okay and there are incredible resources out there to help you too!

If you are unsure where to look for these resources, please send me a message and I will be happy to support you to find them.

We are all in this together!

(Below photo taken during my chemotherapy treatment)

 

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Dancing Through Diagnosis Tammy Gunn Breast Cancer Survivor Memoir