Three years ago, the cancer diagnosis landed and life as I knew it shifted. Since then, April has become a month of reflection. A reminder of how far I’ve come and how much I’ve learned. And I wanted to share it with you today.
Year 1: Survival Mode
The first year was a blur of surgeries, phone calls, appointments, and simply getting through each day. My world shrank to the essentials: treatment, recovery, and holding myself together.
Year 2: Processing and Healing
The second year brought space to breathe. Gratitude settled in. The emotional healing began. I started to understand the weight of what I’d been through and the strength it took to get here.
Year 3: Rebuilding and Reclaiming My Life
This past year included a few more surgeries, but also something bigger: letting go of the health anxiety that had been gripping me. With huge support from Caroline Butcher (@youroptimumlife), I learned to trust my body again. To live fully againand to embrace my life instead of fearing it.
And through all of this, my body changed, many times over.
I lost muscle. I rebuilt it. I gained fat. I lost fat.
But aesthetics were never the point.
Health Over Aesthetics
My priority now is simple: a healthy, strong body.
That means making conscious choices every day, choices that support long‑term wellbeing, not quick fixes or temporary wins.
Here’s what that looks like for me:
- Healthy body fat. In reality this means eating in accordance with my activity levels, so I say at healthy bf ratio.
- Building muscle. Strength training 3 times per week with supported nutrition for muscle recovery and growth
- Cardio for heart health. Yes, yes and yes. You need to look after your heart health. Find something you enjoy that brings your heart rate up to the point when it’s difficult to talk.
- Following my 80/20 nutrition rule. I don’t restrict. I eat 80% whole foods and in line with my goals and 20% I allow for what I like. For me that is ice cream and chocolate
- Getting out into nature more. I cannot go a day without being outdoors. It helps me clear my head and life is so much more interesting away from the screens.
- Doing what makes me happy. Saying no to some events means I make space for what makes me feel good and happy.
These habits matter. They’re the foundation and mo magic pill or a quick fix will ever replace them.
If there’s one thing these three years have taught me, it’s this:
Be in charge of your wellbeing. Hold yourself accountable for the choices you make today, the ones your future self will thank you for.
Look after your body. You only get one.
If you would like my support to help you get started to look after your health & fitness CLICK HERE and let’s chat
Petra