Kristen Martinez, In Living Pink Chair Emerita In Memoriam

We remember Kristen Martinez on what would have been her 42nd birthday…


Kristen and Jenna

“Kristen was an undeniable force and truly believed in every person’s ability to make positive change in the world. For her that change was about shining a light on the realities of living with metastatic breast cancer and helping to ensure that all young women facing breast cancer had a place to call home at YSC. Her strength, grace and tenacity continue to inspire me every day in my work at YSC and she reminds me that we must always strive for better, because the women we serve deserve better. I am forever grateful for her friendship and for allowing me to be part of her journey.”

– Jenna Glazer, YSC Chief Development Officer


Melissa and Kristen 3

Melissa and Kristen

“Kristen was the first young woman I met who had metastatic breast cancer, and she changed my life. She taught me so much about how to be an advocate and showed me the importance of making your mark on the world, inspiring change wherever possible. It was a privilege to be even a small part of her journey. Kristen’s warrior spirit lives on in her friends who hold her memory and her message close to our hearts.”
– Melissa Scholl, YSC Senior Marketing Manager











Kristen and Alison

“I was first introduced to Kristen in 2007 when I was working on In Living Pink. I had heard a lot about Kristen and was told she’d be a great addition to the ILP team. A few weeks later, she and I met for “a drink.” After a few hours chatting (and maybe more than “a drink”!), we left what we both referred to as “the best first date.”

What I remember most from that evening — my first interaction with what would soon become a great and close friend — was her effervescence. Even while discussing her diagnosis and treatment, Kristen was optimistic and had a sense of strength, determination, resiliency and desire to “make her mark” that was unmatched by anyone I had known.

The memories I have range from humorous to emotional and still leave me laughing… and crying. At her memorial service, the song “For Good” from “Wicked” played in the background. For all that I can and want to say about my beautiful and amazing friend, Kristen, I will end with a quote from that song that has always resonated: “I do believe I have been changed for the better… because I knew you, I have been changed for good.”

Missing you today and always, Kristen.”
– Alison Dichter, Event Consultant for In Living Pink: The Art of Survival


Kristen and Stacy

“This is a moment I remember as if it was yesterday. I was crying here. Kristen had just given her speech at the 2009 ILP event we co-chaired together. I never thought this would be one of our last hugs.” – Stacy

“At 12:00 a.m. on June 17, 2010, thunder and rain came down in NYC. I woke up and knew the skies were crying for a reason. I found out early that morning that my dear friend Kristen Martinez had passed away the day before.

So the rain was crying, and so was I.

Kristen, you are and will always be an incredible and beautiful friend. You touched so
many people’s lives and are an inspiration to me and everyone.”
– Stacy Igel, Creative Marketing and PR Chair for In Living Pink: The Art of Survival



Jean and Kristen

“New Year’s Eve, December 31, 2009 will always remain one of the best memories of my life as it was spent with one of the greatest women I have ever known and an incredible friend, Kristen Martinez. That year, Kristen and I decided to celebrate on our home turf, NYC, and in an instant, “EMPIRE STATE OF MIND” was born! (Homage to one of our favorite singers, Alicia Keys.) Kristen was in the throes of chemotherapy, but that did not stop her from partying up a storm. She arrived to the party in a beautiful blue sequin dress and gorgeous heels and instantly was the belle of the ball who danced the night away (she loved to dance). Kristen’s passionate spirit permeated the entire party, and she made everyone simply feel in the moment.

When we started counting down to 2010, everyone in the room knew that we were acknowledging something far greater than the New Year; we were celebrating LIFE through the eyes of Kristen Martinez, and it was beautiful.

Kristen was always concerned about leaving her legacy in life and that she felt she never did enough… little did she know that by just being who she was, she left a part of her inspiring self in each one of us. Now it is our responsibility to continue her legacy in all the ways we can. As Kristen passionately advocated, let’s always remember to “MAKE YOUR MARK! INSPIRE CHANGE! AND LEAVE YOUR LEGACY!”

In the words of Maya Angelou: “How important it is for us to recognize and celebrate our heroes and she-roes!”

Happy Birthday to my SHE-ROE in stilettos, Kristen Martinez (April 4, 1974 – June 16, 2010)”
– Jean Won Mosler, Fine Arts Chair for In Living Pink: The Art of Survival


KM Legacy Award
The Kristen Martinez Legacy Award was created to honor the legacy of a fierce advocate for the YSC mission and for the breast cancer cause at large. We select honorees who embody the same passion of its namesake.

On Friday, May 20th, we will present In Living Pink: The Art of Survival and this honor will go to Jamie Pleva-Nickerson.






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Why YSC Loves Volunteers

YSC hearts VolunteersApril is Volunteer Appreciation Month and it’s no secret that we, at Young Survival Coalition, love our volunteers. This is a time to celebrate those who dedicate their time to being leaders of their community in support of young women affected by breast cancer. We thank you from the bottom of our hearts for your selfless commitment to helping young women affected by breast cancer and spreading the word that young women can and do get breast cancer.

I asked YSC Staff who work closest with our volunteers to share their thoughts on why volunteerism is so important in furthering YSC’s mission of providing resources, connections and outreach so women feel supported, empowered and hopeful during every part of their breast cancer journey.

TdP Pic

A Tour de Pink volunteer making peanut butter & bananas for hungry riders.

“The volunteers for YSC are critical partners and participants for our fundraising events. They raise vital funds and help us reduce costs by volunteering their time. They share their passion for YSC’s mission and often bring expertise and experience to our events that we would not otherwise have. YSC Volunteers are goodwill ambassadors of our organization and I can’t thank them enough.”
– Kay Butts-Pruett, Events Manager


A few amazing YSC volunteers at a Breast Cancer Awareness Walk and Community Health Event.

“I appreciate YSC volunteers because they are helpful, thoughtful and selfless in their efforts to ensure that no young woman faces breast cancer alone. YSC volunteers across the country are eager to step up and help in any way to make the world a little bit brighter for women who need it most. They are an integral part of our mission delivery—spreading the word about YSC and providing vital connections for young women affected by breast cancer so they never feel alone. More young women who need our resources have them in their hands because of the outreach work our volunteers do daily.”
– Mary Ajango, Director of Community Engagement

Medha NYC trip

Medha with some of YSC’s amazing volunteer leaders and breast cancer advocates after sharing resources at a Regional Breast Cancer Conference.

“Volunteers are the heart and soul of YSC! I can’t thank them enough. By donating their precious time and efforts, our volunteers strengthen our mission and help make sure no young woman faces breast cancer alone.”
– Medha Sutliff, Sr. Regional Field Manager (Midwest) and Survivor

Grace - volunteers

Grace and her State Leaders at the 2016 YSC Summit in Atlanta.

“I’m so thankful for YSC’s wonderful volunteers, without which we wouldn’t reach as many women affected by breast cancer who don’t have connections locally. It’s crucial these young women feel supported and inspired by others. YSC’s volunteers work tirelessly to ensure this happens. The fact they’re all such warm and open people is a bonus!”
– Grace Foxton, Northeast Regional Field Associate and Survivor

Nicole SL Dinner

California & Nevada State Leaders in the house! These ladies came all the way from Los Angeles, Lompoc, Riverside & Las Vegas for #YSCSummit16.

“Volunteers help us connect and support young survivors through our programs, resources and outreach. Without them, we couldn’t be in nearly every state of the nation and growing. I appreciate the time, love and dedication our volunteers have for YSC and its mission at heart – supporting young women living with breast cancer. They come to us with many ideas, skills and talents that truly make YSC the grassroots organization it is.”
– Nicole Taylor, West Regional Field Manager and Survivor

christina SL

Christina with her State Leaders & F2F Coordinators at the YSC Regional Symposium in Jackson, MS.

“YSC’s volunteers are at the very heart of carrying out our mission. State Leaders assist regional field staff in spreading awareness of YSC and helping us reach health care providers and young women affected by breast cancer on a daily basis. Our Face 2 Face Coordinators provide valuable in-person support groups in their local communities; ensuring that no young woman has to face breast cancer alone. YSC has the most incredible volunteers who are survivors, spouses, partners, family, friends, co-workers and others who make the work we do at YSC possible! I feel very lucky to associate so closely with so many amazing volunteers. They truly inspire me with their resiliency, passion and desire to give back!”
– Christina Hill, South Regional Field Manager

From the bottom of our hearts, we thank you!


How can you make a difference? Become a Volunteer!
Anyone can volunteer for YSC and there are so many ways to help. You can help raise vital funds to support YSC’s mission by hosting a community event, celebrating a momentous occasion or riding in YSC Tour de Pink, an incredible three-day bike ride that will take you on the journey of a lifetime. Or help us spread the word, educate, advocate and support young women affected by breast cancer.
Learn how you can share your passion or even learn a new skill at YSC Ignite.








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Four Reasons to Celebrate Social Workers

bannerIt’s Social Work Month, a month in which we celebrate the amazing tenacity and talent of our nation’s more than 600,000 social workers. For many young women affected by breast cancer, the question of using a Social Worker may come up.

Sure, you may be just great at handling the whopping amount of details that accompany your cancer journey, but why do so when help may be right at your fingertips?



Here are FOUR reasons to consider working with a Social Worker:

1. A Social Worker can be your advocate on your healthcare team, particularly when it comes to communication.

2. A Social Worker can help you access financial resources that are available to you while you’re in treatment and possibly up to one year retroactively (e.g. co-pays for prescriptions). Even if you find yourself unable to pay for prescriptions, a Social Worker can help you seek drug assistance through pharmaceutical companies.

3. Social workers are often licensed clinical therapists. Mental health services are often offered for free. Take advantage of that!

4. A Social Worker, by training, is a natural born problem solver. Whatever you’re facing in terms of difficulty during your cancer journey, use this valuable resource to help you find your way.

Jean Rowe, LCSW, OSW-C, CJT speaking at the 2016 YSC Summit

YSC has a number of useful resources offering more information on Social Workers and the work they do with young women affected by breast cancer:
Communicating with Healthcare Providers
Breast Cancer in Young Women: Insurance
Breast Cancer in Young Women: Specialists

Social Workers are there for you, so don’t be afraid to ask for help!







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“She beat cancer by living life on her terms” Ishiuan Ku Hargrove: 1973 – 2016

Ishi and Pablo

Ishiuan Hargrove and Pablo Colon

My heart is breaking as I write this, my dear friend and co-captain of Team I RIDE 4 HER, Ishiuan Hargrove, passed away peacefully on March 19, 2016 at her “Utopia” aka her home. The impact she had on those around her was legendary.

Ishiuan was a force of nature, and I can’t really put into words how much she will be missed.

Some will say “She lost her battle with breast cancer.” I won’t. If you knew Ishiuan, you know she didn’t lose anything. She won.

Ishi 1

Ishiuan and her husband Adam

She won with every extra day/week/month/year she got to spend with Adam and her two young boys.

She won every time she got on that bike that she loved so much and rode 200 miles in YSC Tour de Pink East Coast, and then went back to Florida and chemo.

She won when she went to New York City for brain surgery and instead of taking a cab, she rode a Citibike to the hospital.

She didn’t lose a battle. She went to war and she beat the hell out of cancer with the spirit of a warrior who would never quit. She beat cancer by living her life to the fullest every day, inspiring those around her and advocating nationally for other young metastatic women. She beat cancer by not letting it dictate what she could or couldn’t do or achieve. She beat cancer by living life on her terms.



I got to spend a few hours with her a few days before she died, and it was a blessing and a gift to be able to share that time with her. We talked about the beginning of our little team of riders, what it had become and how it would continue to grow. She asked me to ride in her place in the upcoming TdP South ride and generally gave me a homework list of things she wanted me to do. If you knew her, this isn’t surprising. She was also still ever the advocate.

“This is the reality of breast cancer, Pablo. I’m doing this for your wife, Erin, and your daughter, Dalia,” she said, after we posted a picture to Facebook. When I told her she’d always be with us, she smiled and said, “I’ll be riding in the clouds on top of you guys.”

I’ve never met anyone more focused or determined to live life on her terms and be an advocate for others and an agent for change.

ishi 2I miss you “Itchy One.”
You made me a better person.
You didn’t lose anything.
You won.

In lieu of flowers, her family has asked for donations to go to Young Survival Coalition using Ishiuan’s YSC Tour de Pink South page:








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Facing Metastatic Breast Cancer Together

Christopher and Jennifer attended the YSC Summit in Atlanta. As a co-survivor, Christopher had many doubts about whether he would fit in. Jennifer, on the other hand, had been looking forward to the Summit for months. She originally planned to go with friends who also have metastatic breast cancer. But she realized Chris needed his own support network, so she convinced him to join her.


“All my concerns were quick to evaporate. From the start I felt nothing but welcomed. The other husbands and boyfriends were patient with my ability to open up and speak about my experience. They were all understanding and inspirational.

The content for research studies, trials and new treatments was relevant and very focused on metastasis. The highlight of the weekend was meeting a couple with circumstances very similar to ours, so we spent a lot of time with them. To any co-survivors thinking about attending, please do not hesitate to come and support your lady, and enjoy the support of your peers.”

IMG_0679“I was diagnosed a year ago with metastatic breast cancer, and we have been navigating this new life together since. I realized a few months ago that Chris was having issues with his role in this cancer world. He agreed that connecting with others in our situation was something we both needed.

We originally were going to do separate breakout sessions, but ended up doing most of them together. We were both very interested in learning everything we could about medical trials and immunology. The speakers were phenomenal.

It was nice to just spend the weekend together, and I honestly felt that Chris got as much out of it as I did. It was definitely nice having two sets of ears taking in the information. By the time we got to the dance party, we both intended to have fun, and we did. We were so grateful for this weekend, and to be included in a great group of people. Can’t wait for 2017.”


All YSC Conferences, including the YSC Summit and YSC Regional Symposiums, offer co-survivors the opportunity to learn and connect with a large supportive community so they can, in-turn, be more effective and empowering support systems for the young women they love.

Additionally, YSC Conferences offer a number of sessions focused on metastatic breast cancer. Our next conference, the YSC Midwest Symposium, is in Minneapolis, MN on June 4. Our robust Mets Resource Center, provides resources and ways to connect with other young women facing metastatic breast cancer.




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10 Reasons the YSC Summit Rocked!

We asked the YSC State Leaders who attended the YSC National Summit last weekend what their most important take-away was. Did they learn a new valuable lesson? Did a particular session or speaker resonate with them? Or did they connect with someone new?
Here’s what they had to say…

“Metastatic friendships transcend time apart and distance in between, for one weekend, we are one.”
– Anise, diagnosed stage 3 at 32, metastatic to the lungs at 36, metastatic to the brain at 37




“What was most valuable for me were the new resources and connections I made in order to help others who are newly diagnosed. I enjoyed sharing my Face 2 Face networking meeting ideas with other State Leaders as well! It was very empowering to be able to help them too! Although I’m home with elevated CKP levels due to cross fit and trying to recover, I still loved it even though my body hated it! Overall, an amazing experience. You have to be there to understand the full benefits of the Summit!”
– Beth, diagnosed at 34



Jenn“In the fertility and pregnancy workshop, another State Leader and I had the opportunity to share our stories of pregnancy after breast cancer treatment and I also had the opportunity to share my story of breastfeeding after breast cancer. I connected with a number of survivors after the workshop to answer their questions and share information. This is just one of the many ways that survivors learn from each other at the Summit.”
– Jenn, diagnosed at 27



Michelle Pina“As a 10 year survivor, I sometimes wonder if there is a need for me to attend the Summit… that answer is a resounding YES. The Summit reminds me how far we still have to go in letting people know YSC exists. It reminds me of how unique young survivors are in the cancer world and it reminds me of how strong I really am.”
– Michelle, diagnosed at 33 with Stage 2B Triple Negative




Wendy Muldrew“The most important thing that stood out to me during the Summit was how to become an advocate for breast cancer, which is what I strive to be.”
– Wendy, diagnosed at age 36





Rachel“As a 9 year breast cancer survivor, going to the Summit reminded me of why we do what we do. Not everyone has a storybook ending to their cancer journey. Many will walk down dark pathways but with support, I want to be a light to guide them along their way.”
– Rachel, diagnosed stage 3 at 35




Bobbie“I thought the most valuable moment for me at the Summit was the General Session: Sex and Intimacy. I realized that I wasn’t the only one dealing with problems! It was nice to be around others who understood!”
– Bobbie, Ky Pink Ribbon Warrior, diagnosed at 31






Shannon“Prior to departure I was struggling personally with my own emotions and some family issues. It seemed the devil was trying to cancel my plans. And I know why, now. Because this weekend saved my life. I met and befriended beautiful women of all walks of life, all shapes and sizes, all curvy or flat chested and all so gorgeous! The bravery of these women; the acceptance; the power; the love…indescribable. Have you ever been in a room with 650+ people who you have something in common with every single one of them? It’s comradery to the core. It’s a sisterhood. And I realized, truly, none of us wanted to be in this group. None of us chose this path. But none of us gave up. Some of us almost did, me included. Instead, we drudged on…sometimes barely able to stand, sometimes being carried by those that love us, but we continue. While we continue to fight for cancer research in the hopes of curing this monster, we stand united. And I learned, meanwhile, that I should live and be mindful and present. Thank you ladies for reminding me that our attitude is of our own choosing and hope isn’t lost.”
– Shannon, diagnosed at 34

Jenn Smith“What most resonated with me was when Pat Steeg, PhD, spoke about the state of young women and breast cancer. She explained that it’s up to US, the women in this room to raise their voices and demand the funding for research on young women, especially for young metastatic women. This funding issue won’t be solved by the doctors or the researchers. We have the power! What Dr. Steeg shared about the current research concerning young women and breast cancer was NOT great news… But her message to us – to unite and use our power – really fired me up. I went to the Breast Cancer Advocacy session the next day with her words still ringing in my ears.”
– Jenn, diagnosed at 37


Anne“I’m so excited about all the knowledge and advice I was able to take away from the Summit. I can’t wait to put it to good use helping other young women when I start up my new F2F group!”
– Anne, diagnosed at 28






Did you attend the Summit and have something you wanted to share? Let us know in the comments below! We’ll also have the full presentations from the Summit available in the next month, so stay tuned.

If you missed the Summit, don’t worry – the YSC Midwest Symposium is in a few months and we’d love to see you there. This one day conference in Minneapolis, MN on June 4 is sure to be an amazing, engaging day for anyone affected by breast cancer.
Learn more and get your ticket here.

We also welcome you to apply to become a YSC State Leader, like these incredible young women. We’re reviewing applications until the end of May. Become a State Leader today!



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Young Survivors & Their Favorite Recipes

For Nutrition Awareness Month, we’ve asked a few of the amazing young women we support for inspiration on healthy, delicious recipes making it easy to eat right!

gwlRoasted Chickpeas
Submitted by Jamie, diagnosed at 33
“This recipe is super easy and a great alternative to chips because of the crunch! They also make a fabulous additions to salads.”

1 (12 ounce) can chickpeas (garbanzo beans), drained
2 tablespoons olive oil
garlic salt
cayenne pepper


Preheat oven to 450 degrees F (230 degrees C).

Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil and season to taste with salt, garlic salt, and cayenne pepper. Spread on a baking sheet and bake for 30 to 40 minutes, until browned and crunchy. Watch carefully during the last few minutes to avoid burning.




LindseyChicken Dill Lemon Rice Soup
Submitted by Lindsey, diagnosed at 35
“I love this recipe because it’s simple and delicious. It’s super health and can be easily adapted to meet dietary preferences. It’s 2 points on the weight watchers plan!”

1 pound chicken breast
6 cups chicken broth
1 cup wild and Basmati rice
1 -2 lemon (depends on preference)
3 tablespoon dry dill or 1/3 cup fresh dill
1 small onion
3 celery stalks
3 handfuls of baby spinach
1 squash
1 zucchini
1 tablespoon kosher salt (or to taste)
1 tablespoon pepper (or to taste)

Chicken Dill Lemon Rice SoupDirections
Cook carrots, celery, onion, chicken broth and seasonings in crockpot for 4 hours on high.
Add spinach and rice (cook first) after four hours. Squeeze one (or two) lemon in the pot.








Amy with her dad and family.

Fresh Cucumber Salad with an Asian flair
Submitted by Amy, diagnosed at 37
“This is a family recipe that comes from my dad, who worked his way through college by cooking at a Chinese restaurant. He has been a professor for the past 40 years. My dad taught me this recipe a year ago because it is simple, healthy and delicious.”

3 fresh, firm Kirby cucumbers
3 tablespoons light soy sauce
1 teaspoon of good quality Japanese Sesame Oil
Dash of Black pepper to taste
Dash of sugar to taste
Dash of red pepper flakes (optional)

Wash and pat dry the Kirby cucumbers. Cut off two ends, slice the cucumbers at a 45 degree angle in 0.2 cm thick 1 inch wide by 1.5 inch long slices. Mix the soy sauce, sesame oil, pepper and sugar together, then spread over the cucumbers so they’re well coated in the mixture. Refrigerate for 30-40 minutes, then serve and enjoy!






MikalaPaleo Granola
Submitted by Mikala, diagnosed at 25
“I love to eat! This recipe is my favorite sweet and healthy treat that I never leave home without!”

1 cup raw pepitas (pumpkin seeds)
1 cup raw sunflower seeds (not in shells)
1 cup shredded coconut (unsweetened)
1 cup sliced almonds
2 cups chopped pecans
20 dates, chopped finely
1/3 cup coconut oil
2 teaspoons cinnamon
3 teaspoons vanilla
dash of salt (optional)
(Mikala’s tip: Add berries and almond milk for a delicious healthy breakfast cereal!)

Preheat the oven to 325 degrees.
Mix all of the dry ingredients together in a large bowl.
Melt the coconut oil and pour it in a small bowl. Add the cinnamon, vanilla and salt (if none of the nuts are salted, I recommend a dash of salt). Stir well.
Pour the oil mixture over the dry mixture and stir to combine and evenly coat.
Spread the granola on a baking sheet* and bake for 20 minutes. Stir, then bake an additional 5 minutes.
Allow the granola to cool completely, then store it in an airtight container.



Do you have a favorite healthy recipe? Share it with us by submitting it in the comments below. We’ll select a few to share on Facebook!



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Categories: YSC SYNC - Survivors

When Illness becomes Wellness

Every breast cancer survivor likely remembers the exact place and moment they got the news. In a time filled with unknown terms, treatments, surgeries and side effects, I can understand why the focus is on the illness. But when does the discussion include healing and recovery? Why don’t doctors encourage anxious patients to take a walk, do a few squats, stretch and eat extra greens?

When a patient asks what they can do to help get ready for surgery, it’s all about the process, drains, healing times and what NOT to do. When do we talk instead about the DO’s? Why is it that we don’t prescribe exercise, nutrition and mind-body therapies that make women stronger and healthier?

When does the focus on illness shift to wellness?

Wellness is a proactive, lifelong process of becoming aware of and making choices to become physically and emotionally healthy. More than being free from illness, wellness is a dynamic process of growth toward living your best daily life. There are seven wellness categories, each an equal part of the wheel. When one piece of the wheel is “low,” similar to the tires on your car, your life may feel like a bumpy ride.


While there are countless ways to engage in each wellness category, check out these ideas…

1. Intellectual – Read a non-fiction book or watch a documentary on Netflix. Check out YouTube videos or take a class on knitting, cooking, painting or dance.
2. Physical – Exercise regularly and eat lots of protein. Strength training is the most important type of exercise to maintain your metabolism and deal with menopausal changes and/or medication side effects such as joint pain. Try wearing a weighted backpack while you do household chores.
3. Environmental – Reduce, Reuse, Recycle! Do your part to take care of our planet. Control your personal environment and eliminate people and activities that are negative.
4. Emotional – Create a list of resources that put you in a good mental place. When your self-talk needs support, listen to a positive song or motivational video on YouTube. Better yet, put on headphones and go for a walk.
5. Occupational – Work in a job that you love, if you can. If you can’t, volunteer for a charity that speaks to your heart. Be fiscally responsible with your time and money.
6. Social – Establish and maintain positive relationships with family, friends and co-workers. Use social media in a positive and empowering way. Smile at someone new.
7. Spiritual – Explore your spiritual core by asking yourself questions. Who am I? What is my purpose? Practice meditation, deep breathing and relaxation, especially in situations that cause stress or anxiety.

What ways can you bring wellness into your life?

About Sami Mansfield
Sami (Papacek) Mansfield has been an oncology exercise specialist since 2003. She has helped thousands of cancer survivors as a supporter, friend, connector, healthcare expert and – most important – wellness and exercise consultant. She is the wellness and oncology expert for the University of Kansas Cancer Center, and she devotes much of her time to coaching survivors. Sami has been a part of YSC for over 10 years, having served as the Kansas City chair for more than four years. She is a two-time Tour de Pink rider and four-time national conference speaker. In her personal time, she’s a wife, mom and crossfitter.
Read more about Sami at



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How To Eat & Drink Your Way Through Cycling

With March being Nutritional Awareness Month, I was invited to share some perspective on good nutrition as you train for your next big event.

I approach a big cycling event (or any physical event) backwards. Yep, backwards. That applies to both training and nutrition. Assuming you have decent nutritional habits already, working backwards focuses on the week prior to your event to build up protein and carb reserves.

Count backwards seven days from your event.  For the next three days, you want to ingest more protein than usual, while reducing your carbs a bit. Finally, for the final four days, you do the opposite; eat less protein and LOTS of carbs. But don’t be like so many cyclists who crowd restaurants the night before an event and stuff their faces with pasta; it’s a bit too late to obtain the benefit of those carbs. By the way, I’m talking about complex carbs.  Do a Google search for great complex carb examples.


Sadly, the vast majority of Americans live with some level of dehydration. It’s safe to say we should be drinking approximately eight ounces of water eight times a day. Add that up and you get close to half a gallon.  (And if you live in the south, sweet tea doesn’t count.  I’m talking about regular old water.)

As I tell my clients, you CAN eat an elephant, just not in one bite. The same is true of drinking half a gallon of water. Start by drinking four ounces of water every other hour during your waking hours. Do this for a week and then bump that up to every waking hour for two weeks. Finally, turn that four ounces into eight ounces and you’re good to go.

Yes, it’s going to be a lot of trips to the bathroom. Hey, that’s actually a good thing. The more you keep your body “flushed,” the healthier you can be.
I am amazed at how many cyclists hardly drink while riding.  My rule of thumb is take a drink every 10 minutes, whether you feel like it or not.  This will keep you from becoming dehydrated.

You rarely see it when watching events like the Tour de France, but those guys do take “nature breaks.” Bottom line, if you don’t need a bathroom during longer bike rides, then you probably haven’t drunk enough.


MycyclingcoachAbout Robert Wilhite:
“Coach” Robert Wilhite is a professional cycling coach who started 13 years ago. His clients range from beginners to pro-level cyclists. His unique perspective comes from racing motorcycles at speeds in excess of 180 mph, where the balance, handling and control skills are exactly the same as a bicycle.  Coach Robert has a natural gift when it comes to teaching and communicating everything you need to know about riding a bicycle.

Interested in putting these great tips to the test? Then join one of YSC’s Tour de Pink rides this year!
Tour de Pink South: April 15-17, 2016
Tour de Pink East: September 16-18, 2016
Tour de Pink West: October 14-16, 2016



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Leaping to Help

Today is leap day, the extra day inserted into the calendar every four years. What will you do with your extra day? Some of YSC’s volunteers are taking a leap to help ensure the YSC Summit is a huge success.

In a little over a week, more than 600 attendees will gather in Atlanta, Georgia for the YSC Summit. As the national conference for young women affected by breast cancer and their co-survivors, the Summit is an amazing weekend that takes a huge amount of support from volunteers. They generously give their time to help prepare name badges, stuff tote bags, set up, assist with registration, greet attendees, moderate breakout sessions and more. They play an integral role in making sure every event runs smoothly!

StoriStori, diagnosed at 39 and a State Leader from California, leapt at the chance to volunteer at the Summit.

“I am volunteering because I feel it’s important to be one of the faces of the organization. I’m a State Leader and volunteer throughout the year for YSC, and think it is especially important to help make this event successful. I just want to assist someone who needs my help and make sure everyone who attends has a really great experience with YSC,” Stori says.

Natalie 3After being diagnosed at 36, Natalie started the first YSC Face 2 Face network in Tennessee and recently moved to Atlanta. She has been committed to giving back to YSC ever since she received support after her own diagnosis. Because this year’s Summit is in her backyard, it was a great opportunity for her to be involved.

“After all the support Young Survival Coalition has given me, I wanted to give back. Being able to share time and experiences with other young women affected by breast cancer gave me a strength and understanding that I couldn’t have received from anyone else. I am so excited to be a part of this conference and happy I can help make it great,” Natalie says.


Are you ready to leap into volunteering for YSC?  Sign up to volunteer at the YSC Summit here.

You can also get involved the rest of the year by registering to be a YSC volunteer.
Text YSC2016 to 77948 to receive text messages about volunteer opportunities in your area.




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