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My mission is to help you reclaim your strength and hope using movement as medicine.

You’ve been through the fire. 

Once you hear those words, “You have cancer,” you become overwhelmed by the thought of, “What do I need to do?” I can remember the feeling of being outside of my body … and I can still recall the panic deep in my chest and hardly being able to breathe through the fear. I remember feeling so alone.

No one should have to go through cancer alone, yet so often that’s how it shakes out. 

With my Heal & Thrive Membership you won’t have to.

After my Stage C3 Ovarian cancer surgery, I was frustrated to find limited resources about how to exercise safely with an ostomy. Because I’ve taught Pilates and yoga and have been working as a movement educator for the past 24 years, I understand and respect the human body. At the time, I was aware that movement was essential for my rehabilitation and improving my quality of life. I knew movement would be my medicine–and today I am here to teach you my exact roadmap to recovery.

My intention for Heal & Thrive is that it can help you connect to a better quality of life while you are going through the cancer journey. Some people heal faster. While others take years to heal. There is no one way that is perfect and I can show you the perfect dose of the medicine that I call movement. 

You never know what the outcome will be, so why not go in with the mindset that you have one goal to focus on and that is healing your physical and emotional body. 

There will be days when you think you are strong and days where your mindset has been challenged so hard, you feel like giving up.

I know. I’ve been there, but today I am 6 years into remission from an incurable cancer. Anything is possible. 

From the moment you find out you have cancer and know you are going in for surgery, you can begin your Prehab Recovery. This program will prepare your body for the physical fight so you can recover faster and with less pain.

After your surgery, you will follow a specific protocol of movement I will guide you through. If you are worried that your doctor doesn’t approve, we’ve got you covered. I work with an experienced sports medicine doctor with over 40 years of experience who will talk to and work with your oncologist, or physical therapist, as needed.

Here’s What’s Inside Of The Cancer Core RecoveryⓇ Program:

Phase 1

The Basics: Pain Relief Exercises for in The Hospital Bed

Your recovery begins in the hospital. The sooner you start moving, the sooner you will get out of the hospital and back to your life.

In the beginning, if you’ve had abdominal surgery like I did, your abdomen is still swollen and you have stitches and maybe a new ostomy. Even though it can be shocking to see and feel your new body, you will get through it, I promise!

If you’re starting this program after coming home from the hospital, I recommend you still start with Phase 1 when you feel ready.

The exercises in Phase 1 include very gentle stretches and movements that stimulate blood flow and help reduce low back pain, pelvic pain and scar tissue that is forming. 

Phase 1 includes simple exercises in bed where you bend your knees and stretch your feet. At the end of this phase, you’ll be on your way to sitting in a chair. Don’t beat yourself up if you don’t have the energy to do all of Phase 1 in the hospital. You can start after you return home and feel ready. 

You can pick and choose the gentle exercises that feel right for you.

Phase 2

The Essentials for Rebuilding Your Body Post

Surgery & Improving Lymphatic Flow

In Phase 2, you will begin your exercises at home. I’ve tried to make it as simple as possible for you. What you’ll be doing is not traditional yoga or Pilates; it’s my own recipe for rehabilitating your core in the safest way possible.

The gentle movements in this phase will help prevent something your doctor may not have told you about–lower limb lymphedema. Basically, this means swelling of the legs. It’s now known that it can occur many years after your original surgery—up to ten years later! 

In Phase 2, you’ll work on rebuilding your strength, balance and flexibility … and not the traditional way you might think of balance, like standing on one leg. None of that in this phase. It is important to work on the flexibility part first, because after you’ve had surgery, your body has been traumatized and there’s a lot of inflammation. It’s best for your recovery not to return to your former, strenuous workout routine right away.

Phase 3

Core Recovery

Phase 3 is the central pillar of the entire program because it’s all about rebuilding your core strength. 

This is my favorite phase. I created this routine for myself because of my ostomy and limited range of movement. If I tried to do a regular workout, it just didn’t happen, and I got frustrated. I also developed body-image issues, and the last thing I wanted to do was judge myself.

At first, I didn’t care how my body looked; I just wanted to function without being in pain. Scar tissue inside the surgical site was so painful.

After radiation damaged and weakened the tissues in my abdomen and pelvis, I lost sensation inside my core. I had to slow down, listen to my body, and let it teach me.

You’ll be amazed at how the slower and smaller your movements are, the more you will feel your insides working on a deeper level.

I will teach you how to be mindful and concentrate on timing and micro-mini movements to strengthen your body on a deeper level.

This is what makes these exercises so unique and perfect for anyone who needs to rebuild their core muscles.

Phase 4

Balance & Strength

In this phase you will learn how to regain your balance and strength.

You will learn the basics such as Mountain and Tree pose taught in yoga.

The foundation work here will help you progress to more challenging exercises.

The focus in this phase is rebuilding back your hip strength.

Did you know how important hip strength is? Many people don’t realize they are out of balance or can’t stand on one leg because they have weak hip and butt muscles. You will learn some basic exercises that you can use as tools for the rest of your life.

In Phase 4, you will also learn how to safely do a modified plank and side plank exercise, which is essential to strengthen your core and overall body.

Phase 5

Stretch Phase

Phase 5 is one of my favorites. I provide over 40 tried and tested stretches for you to choose from, to help relieve your back, pelvic and hip pain.

The timeline for each of the phases completely depends on your body’s recovery needs and you can customize how you move through each phase of the program.


In HEAL & THRIVE learn all the basics and foundations to safely move and strengthen your body that you will need to know for life! 

You will also learn how to ease your anxiety and fear with movement by learning how to tap into listening to your body through live coaching.

My hope is that you walk away with at least one thing from doing this program; it’s learning to slow down and listen to your body.

Listen to your breath. Your body is always trying to teach you something … listen.

Movement is meditation.

Movement is medicine.

Movement is life.


Heal & Thrive Membership Program: What do I have access to?

In HEAL & THRIVE learn all the basics and foundations to safely move and strengthen your body that you will need to know for life! 

You will also learn how to ease your anxiety and fear with movement by learning how to tap into listening to your body through live coaching.

My hope is that you walk away with at least one thing from doing this program; it’s learning to slow down and listen to your body.

Listen to your breath. Your body is always trying to teach you something … listen.

  • The Cancer Core Recovery Movement Program. A Self-Paced Journey with access to over 100 videos. Everything essential that you need to gently heal and strengthen your body after cancer.
  • PLUS 1 weekly LIVE 45 Minute Stretch & Heal Class on Zoom with Emilee: Classes are recorded and saved so you can access any time (valued at $150)
  • Personalized nutrition app. It’s hard to know what diet to follow during or after your cancer diagnosis. The Heal & Thrive Nutrition App allows you to focus on where you are at in your journey to help you get the nutrients you need. Think of food, like movement, as medicine. This App will help you plan your meals to make sure you are getting a well balanced diet.
  • Post chemo you may find your body feeling different. You may have gained weight from hormone changes and from all the medications. Get back on track to shedding those extra pounds by tracking what you eat and planning a healthy diet by making smarter choices using the app to hold you accountable.
  • Heal & Thrive nutrition app works with you like your own private nutritionist to help you create completely balanced diets using your favorite foods. Imagine how you would look and feel if you were truly eating right.
  • Empower Wellness Series: 21 days of inspiration to help motivate you to get back on your feet again and get back to your yoga class, pilates class or gym without the fear of getting injured.  (Valued at $299)
  • We need to list the rest of the programs here and brief descriptions for each (Emilee add this here with separate bullets for each program)
  • 50% Discount off Consult with my personal Sports Medicine Doctor to answer any question on your specific injuries or limitations. (Valued at $250)
  • Emotional Support

The Emotional & Mindset Healing Component of Heal & Thrive

There is an emotional and mental/mindset part of healing that does not get enough attention in many cancer recovery programs. In my program you will receive coaching and journaling lessons to inspire you to look at healing from another perspective. 

 The Reclaim Your Light Foundational Methodology: Healing From the Inside Out By Rewriting Your Life Story. Your cancer story is the catalyst to transform your life. (Valued at $1,200)

6 heartfelt and simple lessons to help you change how you see your life and learn to love yourself and your life again. You will have access to all six lessons the moment you sign up, so you can work through the lessons at your own pace.

  • Lesson 1: What’s Your Story
  • Lesson 2: Embracing Your New Life
  • Lesson 3: Getting Clarity
  • Lesson 4: Self Forgiveness: What Do You Want To Let Go Of
  • Lesson 5: Self Acceptance: Recognize Your Limiting Beliefs
  • Lesson 6: Claiming Your Life

BONUS videos to support your healing journey;

  • 7 Day Restore Your Core
  • Cancer Relaxation Class
  • Discovering Your Core
  • In-bed healing Mini Class

This is the first step towards reinventing your life after cancer and the first step into the beginnings of what life on the other side of cancer could look like.

What you see here is the culmination of my 25+ years-experience as a Pilates and Yoga instructor who works in a rehabilitation facility and as a certified professional life coach specializing in helping cancer survivors find their new normal to thrive after cancer. 

From one survivor to another, I’ve created a program for you that was never available to me. Think of this as a lifeline for you.  

This is a WHOLE-istic approach. The body, mind and soul healing!


How Emilee’s Work Has Changed Lives!

  • "As a gynecological surgeon, I know that this isn't easy territory. Surgery, recovery in a hospital and then the cancer treatments can all conspire to rob women of any sense of control over their bodies.

    Emilee shows women how to rebuild, refocus and emerge stronger in a truly gentle and caring way. Her exercises are safe, gradual steps that women can do from their hospital bed to their own bedrooms to build endurance, confidence and strength. It's progress, not perfection, and Emilee’s book is there at your side along the journey to feeling whole again.

    I whole heartedly endorse Emilee’s cancer recovery program and her spirit embodied in this unique method for women."

    -Ilana Cass, Gynecologic Oncology, Dartmouth-Hitchcock Medical Center
  • "I am blessed to know Emilee Garfield. She has been an inspirational patient in so many ways.

    She has demonstrated courage, optimism, and humor during bleak times. Her grit and flexibility directed her through a true storm of life. This determination and bravery motivates all her providers and will continue to push anyone she meets to a better self.

    Emilee gives hope with her motivation, perseverance, and dedication to living a healthy lifestyle despite tremendous adversity.

    Thank you for reminding me to NEVER QUIT!"

    Alexandra E Rogers, MD-Urology
  • "Emilee has written a book that is perfect for all patients undergoing abdominal or pelvic surgery.

    Through her own experience, she has realized that recovery from surgery is not a race but a journey. She embodies mind, body and spirit to a successful restoration of excellent health.

    Emilee elicits safe and dependable mental and physical exercises for a solid core recovery.I will recommend this book to all my patients."

    -Beth Moore,MD, Colorectal Surgeon, Cedars Sinai Medical Center