Five years ago we told Amber Wright’s story of how she was diagnosed with breast cancer at just 27 years old. In an instant, her life was turned upside down and replaced with a whirlwind of hospital rooms and a fight for her future. Today we’re talking to a woman who did much more than just survive. She has spent the last half-decade reclaiming her narrative, grappling with the complex reality of medically induced menopause, and building a body as resilient as her mind.
As she nears the end of her hormone treatment in April, Amber talks about the courage it took to exercise despite fatigue, the nutritional issues that made the difference, and why she’s ready to enter a hopeful new phase of her life.
Regaining your strength after cancer
Exercise was central to Amber’s recovery, but it wasn’t always easy. Barre has remained the anchor of her fitness routine, even as her workouts have gradually evolved. “Barre is still my favorite fitness class and has been the foundation of my exercise for five years,” says Amber. “But over the last three years, my training has really evolved alongside my recovery. As my body has healed and my strength has increased, I’ve found myself pushing myself harder during class.”
In the early stages after surgery, rebuilding upper body strength was particularly difficult. The removal of the lymph nodes and the physical effects of the treatment required starting from a much lower baseline than before. “Three years ago, I was struggling to use a 1kg dumbbell and focused mostly on bodyweight exercises, particularly when it came to the arms,” she explains. “My upper body strength was severely affected by my surgeries and lymph node removals.”
Progress came through small milestones that slowly added up. Towards the end of last year, Amber bought her first set of 2kg dumbbells – something that may seem insignificant to some, but for her was a huge step forward in her recovery. “That felt like a really big milestone in how far I’ve come in getting my strength back,” she says.
Her weekly routine now includes a mix of Raise The Barre classes, including HIIT and Barre Strength sessions that challenge her without leaving her feeling exhausted. Outside of the studio, she also plays padel once a week and walks through the forest with her dog Phoenix several times a week, which she describes as one of her favorite ways to reset mentally.
Looking back, the past year was particularly significant. “The last 12 months have been hugely important to my personal fitness journey,” says Amber. “I’ve worked really hard in the gym and in the kitchen and I’m now stronger, fitter and in better shape than I was before my cancer diagnosis, which I never thought I’d say while I was still on hormone treatment.”
Managing weight gain after treatment
Weight gain after treatment is something many cancer survivors struggle with, and Amber says it was one of the most frustrating parts of her recovery. For a long time she felt like her body was no longer responding to the things that had previously worked for her. “Weight gain after treatment was one of the most frustrating aspects of recovery because my body just wasn’t responding to diet and exercise the way it used to,” she says.
“For a long time I felt like I was doing everything ‘right’ but didn’t notice any changes.”
The turning point came when she took a more structured and consistent approach to her diet. In March last year, she started monitoring her calorie intake – something she had previously avoided because she assumed it would feel restrictive. “The biggest turning point for me was getting really honest about consistency,” Amber explains. “I always thought calorie tracking would feel restrictive, but instead it gave me clarity and control.”
At the same time, she began using recipes from The Lean Girl for most of her meals. The approach helped simplify her diet while allowing her to enjoy food and eat a balanced diet. “They took the guesswork out of eating delicious food while keeping things balanced, sustainable and realistic,” she says. “Every meal is packed with protein and I never feel like I’m dieting. As someone who loves food, this was crucial for me.”
These changes helped her lose six kilograms within eight months. Once she reached a weight she felt comfortable with, she increased her calorie intake to maintain that weight. Tracking her food intake also revealed insights she hadn’t expected. “I’ve always believed that I eat fairly healthily and understand what ‘good’ and ‘bad’ foods are,” she says. “But when you actually see the calorie content of the foods you eat, it can be surprisingly revealing.”
Her training also helped maintain motivation. “I also stayed true to my training and was even more motivated to exercise because the more calories burned, the more calories I had to consume,” she says with a laugh. “A win-win situation.”
The daily habits that support your health
For Amber, wellness today is based on simple habits rather than complicated routines. Exercise remains non-negotiable, be it a barre class, a walk with Phoenix or a game of padel. But she’s also learned that the basics—nutrition, sleep, and rest—have the biggest impact on how she feels on a day-to-day basis. “For me, a wellness day in 2026 is really about simple, non-negotiable basics that are consistently implemented,” she says. “I prioritize balanced meals, hydration and sleep because these are the things that have the biggest impact on my hormones, mood and energy.”
Sleep remains one of the most challenging aspects of their routine. Hormone treatment has significantly affected her rest and fatigue is something she still struggles with on a daily basis. As a content creator, long phone calls sometimes creep into her schedule – something she’s actively trying to improve this year.
An important lesson she learned is to listen to her body and prioritize recovery when needed. “Rest and recovery are no longer things I feel guilty about,” says Amber. “They help me feel good.”
Her supplement routine also supports her body as she continues hormone therapy. She is currently taking prescribed supplements including calcium, vitamin D3, magnesium glycinate, and vitamin C to counteract some side effects of tamoxifen and Zoladex. Hair loss – another side effect of menopause – also prompted her to specifically take a nutritional supplement.
A supplement recommended by her oncologist was particularly helpful. “My oncologist suggested I try ashwagandha to help with the mood swings caused by the treatment,” she says. “This was probably the most effective supplement for me. It helped me feel less anxious and more emotionally balanced, especially during stressful or busy times.”
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How cancer changed her perspective on health
Perhaps the biggest change in the last five years has been Amber’s mindset. In the beginning, she says, she focused on becoming the person she was before cancer. “My perspective on health has completely changed,” she says. “In the beginning, I focused on getting back to who I was before cancer, both physically and emotionally.”
But over time, I realized that recovery wasn’t about going back to the past. “I realized that instead of going back, I would go forward. And to be honest, I like this version of myself more. She is calmer, more down to earth and has a much clearer understanding of what really matters.”
This year marks another significant milestone. In April, Amber will stop her hormone treatment, ending more than five years of medically induced menopause. For her and her husband Nick, this milestone also opens the door to something they’ve been hoping for. “It means being able to finally try for a baby this year,” she says. “It feels like I’m entering a very hopeful new phase of my life.”
Her trip also changed her perspective on exercise. What once felt like routine or obligation now has a deeper meaning. “My journey has taught me to never take my health for granted,” she says. “Exercising, walking or playing sports is not a chore, but a gift. There were so many days where I couldn’t get out of bed and couldn’t do half the workout I do today.”
Therapy played a crucial role during Amber’s treatment, and many of the lessons she learned there continue to shape her approach to life today. One of the most important tasks was learning to set boundaries and be more intentional with how she used her time and energy. “When questions, opportunities, or demands on my time arise, I pause and evaluate rather than immediately agreeing and pleasing people,” she explains.
This change has helped her avoid overcommitting and made it easier to say “no” when she is physically or mentally unable to accept something. It also meant she had to learn not to carry emotional burdens she couldn’t bear. “I care deeply about people and that will never change,” she says. “But I have often experienced emotional stress over things I have no control over.”
Learning to let go of that instinct was a process she didn’t master alone. Her husband, Nick, often helps her stay clear when she slips back into these habits. “He is incredibly good at holding me accountable and gently pointing out when I go down that path again,” she says.
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The advice she would give her younger self
As Amber looks back on the early stages of her recovery, she knows how uncertain and overwhelming those years felt. If she could speak to the version of herself that has just begun this journey, her message would be one of patience and reassurance. “You will become someone you are incredibly proud of,” she says. “Not because the journey is easy, but because it will show you how strong, adaptable and resilient you really are.”
She would also remind herself not to rush the healing process. “I would tell her to trust that her body won’t let her down, that it will fight for her, and that one day she will feel at home again.”
Most importantly, she would remember that life after cancer can still hold unexpected opportunities and joy. “This experience will open doors she never imagined,” says Amber, “and lead her to a life that feels more balanced, meaningful, and full of deeper joy than she ever expected.”
