Hi! I’m Steph. I’m a cancer exercise specialist. I’m also a breast cancer survivor. Here’s my story.
Breast Cancer and me.
I was diagnosed with breast cancer in December 2021, having found a lump myself. A tiny pea just below my skin. A busy mum of twins, who were just 3 at the time, I was shocked but rational. I naively thought it would be over in a few weeks. Quick surgery. A few zaps of radiotherapy and maybe some tamoxifen. Then I would bounce to my normal, hectic mumming life and forget about it.
Not so much.
Little did I know that the cancer had already spread to my lymph nodes and that I would have to endure over a year of active treatment. I chose a bilateral mastectomy with aesthetic flat closure, which means that both my breasts were amputated and I choose to live flat. I went through 4 rounds of FEC chemo (the famous red devil) and 12 rounds of taxol, over 6 months. This was followed by 25 daily radiotherapy sessions. At 47, I had a prophylactic oopherectomy. My ovaries were removed, which plunged me overnight into premature menopause. And I will take Anastrazole (anti-hormone therapy) for the next 10 years, which is arguably the most important part of treatment to prevent my cancer coming back. It’s also arguably the hardest part of treatment. That little pill comes with a very long list of side effects.
Sport Saved Me!
Exercise has always been a huge part of my life. It’s my biggest passion and an integral part of my identity. I’m British but have lived in the French Alps for 25 years. I moved here for the sport. I trail run, road bike, rock climb, ski and love everything about the outdoors and the mountains. I am lucky that exercise comes naturally to me. But I also work very hard to maintain healthy habits to keep me fit and strong. For my future self and for my kids.
When I first heard I would need to have chemo, my imagination went straight to a picture I’d seen of Lance Armstrong, lying in hospital, head hanging in a sick bowl, so weak he could barely walk. So I was blown away to hear my oncologist - who, serendipitously, is himself an ultra runner - tell me that he expected me to move every day through treatment and to carry on with the sports I love. “I want you to keep running. Try to maintain your muscle mass. And eat lots of protein.” was his key advice. The surgeon who placed my port laughed when my most pressing question, while lying on the operating table with a scalpel at my neck, was “How long until I can go climbing?”
Chemo is normally given every 21 days for several months. I made a promise to myself to move every day. I designed a ‘chemo loop’ around my house, which was about 1km. On day 1 after chemo, I did it once. On day 2, I did it twice. On day 3, I did three. I felt awful. I was so slow. It’s the ill-est I’ve ever felt in my life. But I made myself do it. My neighbours thought I was mad ! This bald girl, in pyjamas, dragging myself around in circles. By day 4, I would feel much better. I could manage some pilates or stretching and a longer walk. By day 7, I could jog or bike slowly. Chemo was hard. Each cycle got harder. But I was amazed that the good days far outweighed the bad. And most importantly, aside from the few days at the beginning of each cycle, I was able to be a normal mummy !
I am 100% convinced that going into chemo fit and being determined to stay active throughout is the reason that I ‘got away’ with minimal side effects. It’s probably also the reason that I managed to complete all of my treatment. And bounce back so quickly. I still puked a lot, got hospitalised with a weird heart thing and picked up pneumonia. So it wasn’t totally straightforward.
Just three weeks after finishing my final chemo, I road biked 100km with a group of my closest friends, including my wonderful oncologist. Not one to do things by halves, I chose to include two of the French Alps’ most iconic cycling climbs. I am still amazed that my body let me do it.
My Recovery After Treatment
The reality for most cancer patients is that after treatment finishes, ‘normal’ is not the same as before. My body and brain have been battered and it’s been a hard process of adjustment and acceptance.
A friend who went through a similar cancer journey warned me. “Be patient” she said, “Don’t beat yourself up.” Almost a year to the day after finishing chemo, it finally dawned on me that I felt less exhausted. The change was subtle. I didn’t wake up one morning full of new found energy, but I realised that I was doing more and no longer needed to be in bed by 9pm.
With time and practise doing cognitive exercises, my chemo brain was starting to function better. I felt sharper and more myself, less vacant and stupid. The side effects from chemo and radiation are long lasting but they have now faded to almost nothing. The side effects from hormone therapy, however, hit me on a daily basis and this is something I am learning to manage. My approach, which I’ll admit hasn’t come naturally to me, is grace, self care and patience.
I could say I’m lucky to have very few long lasting effects after everything I’ve been through. But I don’t think it’s luck. I believe it’s by making consistent choices about exercise, food, sleep and wellbeing that I have bounced back from cancer as well as I have.
In terms of sport, it took me about a year to get back to a fitness level I’m happy with. It’s been a lot of work and effort, with ups and downs along the way. But it’s been so worth it. In many ways, I actually feel better than before. I eat better, I rarely drink, I sleep better and I’m way less stressed. Post cancer, my reason to exercise has changed completely. Now, my emphasis is all about enjoyment, strength and longevity. Less about performance.
But, as you may have guessed, it’s in my nature to set goals and push limits, so I’ve allowed my competitive side to come out a few times and been delighted with age-group podiums in local triathlons and trail races. Racing is no longer my main priority, but it’s nice to know that when I want to, I’ve still got it - for an old bird !
To say having cancer has changed my life is a huge understatement. It has been the hardest thing I have ever had to deal with (and there have been a few curveballs in my life). But I am determined to turn my cancer journey into a positive one. I wouldn’t wish it on anyone but amazingly, you hear many cancer patients say, “It was the best thing that ever happened to me.” Because having cancer is the wake up call that many of us need to follow our dreams and live our life the way we want. That is my experience. And my goal is to help you to do that too.
My Qualifications and Approach to Coaching
I am a cancer exercise specialist, wellbeing coach, sports therapist, personal trainer, yoga teacher, kettlebell instructor and triathlon coach.
I have been working in the fitness industry for more than 15 years. My priority is to listen and to understand. My style is empathy and flexibility. With a little bit of tough love.
As I get older, I am more and more passionate about the power of movement, good food, sleep and a balanced lifestyle. My approach to coaching is 100% personalised. I pride myself on intelligent, realistic coaching. There is no one size fits all.
Simply put - I will go above and beyond. I want you to share my passion and I want you to succeed. I am there to support you as much as you need and my goal is to empower you with all the knowledge, skills and motivation you need to carry on by yourself. I will hold you accountable - I’m good at that bit! But the decision to participate and to try new things comes from you.
Colleagues & Inspiration
Cancer Info
There is a lot of misinformation out there so if you’re doing your own research, please make sure you choose reliable sources. In the UK, my favourite sites are Cancer Research and MacMillan.
Nutrition
I can help you make healthy choices about food and weight management. However, I am not a clinical nutritionist and cannot advise about food as medicine, fasting or supplements. Here are two wonderful doctors who can :
Rebecca Dent (EN) | Dr Celia Lloret-Linares (FR)
Physiotherapy
I would not be able to walk or lift my arms above my head if it wasn’t for these guys. I am qualified to offer exercise prescription. But for injuries, further diagnosis and support, I cannot recommend them enough.
Mental Health
I am a coach and a huge part of my job is listening to you, understanding you and your life. But I am not a psychologist or a counsellor. It is normal to need professional psychological support during or after cancer. Please ask your oncologist or GP for a referral. If you are in distress, please call the Samaritans.
Inspiration
Giving cancer a positive vibe. Here are a few cancer related accounts I love.
Dr Liz O’Riordan | Instagram | Straight talking ex-breast cancer surgeon and breast cancer survivor, Dr Liz O’Riordan sorts the fact from fiction.
Dani Binnington | Podcast | Instagram | Healthy Whole Me - all about menopause, cancer, food and staying positive.
NickNackLou | Go Grab Life. Nikki was a stage 4 breast cancer patient. She has passed away but her incredible zest for life lives on.
You, me and the Big C | Candid soul food for cancer patients. I have laughed and cried so hard. Rachel and Debs are no longer with us but this BBC podcast is still going.