Stay in shape with FIT Together in your own living room!
Mark and Kathy Baldridge are avid birders, and as a result, frequent visitors to “Deep Southern Arizona” from their home in University Place, Washington. You may have seen them in an AnCan Group – we’ve been supporting the Baldridges since 2021.
Recently Mark mentioned an at home exercise program in a group, so we encouraged him to tell us more so all AnCan’rs living with cancer could participate… with or without their care partner.
This October 17th, AnCan will participate in the OHSU-Fred Hutch Prostate Cancer Summit. Dr. Kerri Winters is also speaking, and Dr. E (Eleni Efstathiou), the new Chief of Genitourinary Cancer at OHSU, has already set up a time for us to meet. We’ll be writing about the Summit closer to the date. (rick davis)
Back in high school, I did multiple pushups before I went to bed. Fast-forward 50 years and I was unable to do a single pushup. Over the years, I’d fooled myself into thinking I was in ‘decent shape’ because I took long walks several times a week. The truth was that after being diagnosed with osteoporosis, 24 months of Hormone Therapy and a lack of upper body exercise, my overall strength had significantly declined.
Fortunately, I discovered an online exercise program FIT Together for cancer survivors and their partners. FIT Together is a 501(c)(3) nonprofit organization founded in 2014 under the leadership of Dr. Kerri Winters-Stone and Jessica Sitemba. Dr. Winters-Stone has a PhD in Human Performance and has been conducting research in exercise oncology for 20 years. She has run over 15 clinical trials funded by NIH and cancer non-profits. I have participated in two of Dr. Winters-Stone’s clinical trials run through Oregon Health Sciences University – OHSU.
I’ve attended FIT Together classes for a year and can attest that the instructors are excellent. They demonstrate each exercise and then give tips to ensure each participant correctly performs the exercise. The instructors individualize and tailor movements and exercises to accommodate each person’s needs—no matter what the person’s fitness level. For instance, pushups can be performed in many different ways (e.g. against a wall/desk/chair or on hands and knees/feet).
The classes are held twice per week at various times virtually. I love the convenience of performing these exercises at home and look forward to each class. All you need for the classes are dumbbells, a resistance band, stretch strap and an exercise mat. The cost for this equipment is quite reasonable—less than $75.
There are several classes to choose from: strength training, strength/cardio and an exercise class for couples. Classes are very reasonably priced— around $5 per session for a 12 week/24 session class… even less if two of you join together.
I participate in the strength training class and physically feel much better about myself. It’s been really encouraging to see that I’ve slowly gained upper body strength. While I still can’t do a pushup on my hands and toes, I can perform 12 pushups on my hands and knees—I’m on my way to performing a full pushup.
I highly recommend these classes and hope to see some of you in a class—you won’t be disappointed!
Living with cancer often means living with uncertainty, and for many patients, that uncertainty shows up as fear of recurrence and the very real stress of upcoming scans, tests, and follow-up appointments. In his introduction for the most recent Men Speaking Freely on June 4th, Dr. John provides a great summary of the Fear of Cancer Recurrence:
I thought I’d take a new look at a favorite topic of ours, Fear of Recurrence. Here is an update from recent literature.
Not that we need a definition, but FCR is defined in the literature as the fear, worry, or concern that cancer will return or progress. It’s among the most common and persistent concerns for cancer survivors, including men with prostate cancer. It seriously affects our quality of life, mental health, and even relationships.
Recent studies confirm that at least half of cancer survivors experience moderate to high FCR, with 10–20% experiencing severe, disabling FCR. Younger age, female gender, recent diagnosis, low social support, poor physical condition, and previous psychological difficulties are risk factors for higher FCR in general. For prostate cancer, younger patients and those with PSA increases or ambiguous test results are at higher risk. Of course, men may underreport FCR due to stigma or stoicism (fancy word for being stupid).
Cognitive Behavioral Therapy (CBT) and Mindfulness-Based Interventions are still the most evidence-based approaches. New trials support the efficacy of both in reducing FCR, including when delivered via telehealth.
Structured interventions like ConquerFear (iConquerFear) and SWORD (Survivors’ Worry Reduction) are scientifically validated in multiple countries and are worth looking at. There’s supposed to be an Australian intervention called iCanADAPT for prostate cancer, but I can’t seem to navigate to it from icandapt.adaptcancer.org.au. Meta-analyses show modest benefit for these interventions, with high patient acceptability.
Medications addressing fear of recurrence are still not supported as primary treatment, but they sure got me by those early months without adverse effects.
The International Psycho-Oncology Society and ASCO survivorship guidelines, as well as recent research, recommend regular assessment and referral for FCR. Tools like the Fear of Cancer Recurrence Inventory (FCRI), FCR-7, and Cancer Worry Scale are available, but I’ve never heard of anyone being screened. Wake up, docs.
On the horizon, studies are examining genetics, inflammation, and personality traits as predictors of FCR. Interventions are becoming culture-specific.
So, FCR is normal, and severe/persistent FCR is treatable. Routine discussion and screening for FCR should be part of survivorship care. Effective interventions (CBT, mindfulness, research-based web-based programs) are available and increasingly accessible. Patients should not hesitate to raise FCR concerns – help is available.
-Dr. John Antonucci MD
With thanks to one of our own, Andy Douglas, a recent webinar from Smilow Cancer Hospital at Yale, part of its Survivorship Series, goes into far more detail and is worth watching. In Unraveling Fear of Cancer Recurrence: Realities and Tools for Coping (https://www.youtube.com/watch?v=27aHVlFsgN4), presenters Gabriel Cartagena, PhD, Angela Khairallah, MSW, LCSW, and Susanne Lee-Baldassini, LCSW, examine fear of cancer recurrence and “scanxiety,” explaining how common these experiences are and offering practical coping strategies for managing them.
Not everyone will experience fear of cancer recurrence or scan-related anxiety in the same way, but these concerns are common across the cancer community. This webinar will not make uncertainty disappear, but it does offer grounded, practical tools that can help patients and families navigate it with more confidence. If you’re struggling with anxiety, read the recent Substack post by Howard Hertz: Anxiety and the Miscalibrated Mind. Hertz breaks down how our brains are evolutionarily hard-wired to prioritize survival over factual accuracy, meaning your brain would rather make the mistake of feeling anxious than risk being caught off guard.
Reel Recovery is an international non-profit organization that conducts free fly-fishing retreats for men living with all forms of cancer. Their retreats offer the peace of the outdoors and the healing power of fly-fishing, while providing a safe, supportive environment for participants to connect with others sharing similar cancer journeys.
The organization provides all meals, lodging, and fly-fishing equipment at no cost, and no previous fishing experience is required. To maintain an intimate and supportive atmosphere, a maximum of 12 men are invited to participate in each retreat.
Two of our own, AnCan’rs Bill and Herb, had the opportunity to participate in the retreat.
The organization’s mission is built on the idea that nature has a profound power to heal. Their retreats aren’t just about fishing; they are about providing a safe space for men to share their stories. Since its founding in 2003, Reel Recovery has served thousands of men across the United States and abroad. If you or a man you know is living with any form of cancer, at any stage of treatment or recovery, consider looking into their upcoming retreat schedule.
To learn more, apply for a retreat, or donate to support their mission, visit ReelRecovery.org.
AnCan thanks the following sponsors for making this recording possible: Novartis, Telix, Blue Earth Diagnostics and Foundation Medicine.
Views expressed in this Recording are solely the opinion of AnCan Foundation, our Moderators and Participants.
AnCan does not accept sponsored promotion. Any drugs, protocols or devices discussed are based solely on anecdotal peer experience or clinical evidence.
AnCan cannot and does not provide medical advice. We encourage you to discuss anything you hear in our sessions with your own medical team.
AnCan reminds all Participants that Adverse Events experienced from prescribed drugs or protocols should be reported to the pharmaceutical manufacturer or the FDA Adverse Event Reporting System (FAERS). To do so call 1-800-332-1066 or download interactive FDA Form 3500 https://www.fda.gov/media/76299/download
All AnCan’s groups are free and drop-in … join us in person sometime! You can find out more about our 12 monthly prostate cancer meetings at https://ancan.org/prostate-cancer/ Sign up to receive a weekly Reminder/Newsletter for this Group or others at https://ancan.org/contact-us/
Join our other free and drop in groups:
Men (Only) Speaking Freely…1st & 3rd Thursdays @ 8.00 pm Eastern https://ancan.org/men-speaking-freely/
Veterans Healthcare Navigation… 1st & 3rd Tuesdays @ 8.00 pm Eastern Schmier Room https://ancan.org/veterans/
Veterans Speaking freely… 4th Tuesday @ @ 8.00 pm Eastern Schmier Room
Editor’s Pick: Dr. Kwon… either overtreating or undertreating! And… Crestor & Nubeqa don’t mix!
Topics Discussed
Repeat recurrences since 2019 may be down to shorter periods of HT; Gent pushes for Axumin and gets it; should he debulk?; add back E2; is Kwon overtreating with triplet? – get thee to a GU med onc; stable but needs a new GU med onc – or does he?; HT is doing exactly what it should; doing well on mono daro but needs help with back pain; rosuvastatin doesn’t play well with daro; numbers good after stopping HT but fatigue/weakness persists; RT requires self catheterizing; fatigue/weakness could be recent covid; experience with PCPEP
Chat
Alfredo in Wimberley sent: 5:24 PM
UW-OncoPlex™ is a multiplexed mutation assay for tumor tissue that assesses mutations >400 genes related to cancer treatment, prognosis, or diagnosis (listed below). UW-OncoPlex™ is intended for solid tumors.
Sorry Fellas, I need to leave early. I will pose my question next week. Thanks!
“Thomas” M Vancouver,WA sent: 6:45 PM
Pregabalin (Lyrica)
Jim Marshall, Vet Support Grp. Moderator sent: 6:48 PM
Might want to look at PRAVASTATIN as an alternative. I could not handle Crestor or Lipitor. Jim Marshall
Bruce Schrimpf sent: 6:52 PM
The worst thing about a colonoscopy is the prep not the procedure itself. During the procedure you’re in La-la Land!
Jeff Marchi – San Francisco sent: 6:53 PM
exactly
Bruce Schrimpf sent: 6:54 PM
Indeed!
Jeff Marchi – San Francisco sent: 6:55 PM
👍
david opp sent: 6:56 PM
I am going to call it a night, I will try for next Tuesday.
Peter M sent: 7:05 PM
Great meeting! Good night!
“Thomas” M Vancouver,WA sent: 7:07 PM
Excuse me, gents. Leaving the meeting. Thanks to all.
Pierre D., Olean NY sent: 7:14 PM
I joined PC-PEP a week ago and find it helpful.
Bruce Schrimpf sent: 7:15 PM
I had COVID during the time I was on Lupron. I was retired so I took noon time naps. I believe in the less medication the better! It makes me feel better and improves my bank account!
Joseph (Sean) Siry – Laguna Woods, CA. sent: 7:17 PM
Have a healthy week
Bruce Schrimpf sent: 7:18 PM
Always good seeing and hearing all of you. Good night (Guten Nacht Auf Deutsch). BDS
Mark and Kathy Baldridge are avid birders, and as a result, frequent visitors to “Deep Southern Arizona” from their home in University Place, Washington. You may have seen them in an AnCan Group – we’ve been supporting the Baldridges since 2021.
