I'm headed for a Saturday morning workout with my fitness trainer. For one hour, I will physically challenge my body and emotionally charge my spirits. I will sweat and pant and if I am required to do the inner thigh exercise, I will scream. I will also whine -- it's in my nature -- and I will push, pull, bounce, balance, lift, squat, lunge, and run until it's quitting time. I will fall short on some of my exercise expectations. And I will surprise myself and exceed others. In the end, I will feel accomplished, strong, motivated, and ready to tackle the day.

I'm making a comeback. I have come back from the depths of cancer and all of its accompanying treatment, and I have invited this powerhouse of a girl to transform me. She has accepted the challenge -- and she has helped me evolve from a weak, shaky, dizzy cancer patient to a semi-strong, 5K-running breast cancer survivor with biceps that are almost visible at a close distance.

This spunky fitness girl -- also an accomplished kick boxer, wife, and mom of two little ones -- has accepted another one of my challenges. I asked her to share some of her health and fitness expertise so that we all may reap the benefits. And so she kindly extracted some important tidbits from her vast library of knowledge and concisely crafted the responses that follow.

Take it from Fitz Koehler -- exercise and healthy eating habits are key for survival. For all of us. Cancer survivors included.

Why is fitness important for everyone?

100% of the population needs to exercise in some way. For the most part, if you're not working to get stronger, you're going to get weaker. Whether it's tummy time as an infant, gym class as a kid, weight training as an adult, or short walks as a senior, in order to live well and live long, we must eat well and exercise. Plus, a fit lifestyle prevents so many horrible ailments and diseases -- heart disease, some cancers, diabetes, GERD. Who wants any of that?

Tomorrow -- Monday, September 25 -- is the day when every dollar you spend at Chili's restaurants will be donated to St. Jude's Children's Research Hospital. So treat yourself to a meal out tomorrow -- and treat the kids at St. Jude's to some hope for a healthy future.

Donate All Our Profits Day is Chili's way of creatively conquering childhood cancer. This fundraising effort will benefit the development of Chili's Care Center -- a St. Jude's building dedicated to groundbreaking research on brain tumors. The center is scheduled to open in Fall 2007.

Chili's doors will be open for lunch and dinner tomorrow. So abandon your plans for cooking today and let Chili's cater to your every wish -- while you sit back, relax, and quietly make a difference in the lives of sick children.

Lori Raimondo set off on a cross country journey in May with the goal of raising $9,490 -- one dollar for every day that her mother battled breast cancer. And just yesterday, she reported that her trek is over, that she is back home in New York City after her amazing adventure in search of hope. I think she found the hope she was looking for because she not only met her goal -- she exceeded it. She raised a grand total of $12,610.90 while traveling 10,334 miles -- and every cent was donated to the Breast Cancer Research Foundation where hope for a cure just got a bit sweeter.

Lori coined her trip the Road for a Cure and what a road it was. She crossed many state borders, met charming and kind and outrageous locals, visited with friends along the way, ate at tucked-away restaurants and slept in quaint places, toured roadside stops, and while accompishing her fundraising chronicled it all through words and photographs that appear on her own personal blog. It's inspiring -- that Lori would give of her time and effort and spirit to help others. All in honor of her mother, who lost her battle with breast cancer, and in support of those currently fighting their own battles. I am truly thankful -- as a breast cancer survivor -- that the research that might one day save my life may be a result of Lori's courage and bravery and hard work and generosity.

Welcome home, Lori. And congratulations on a road well traveled.

It seems like common sense to me -- that lifestyle choices can affect a person's risk for contracting cancer -- but apparently, many people are not aware of this. Or they are aware but are not heeding the advice that might just save them from this life-threatening disease. According to Carolyn "Bo" Aldige, president of the Cancer Research and Prevention Foundation, in Alexandria, Va., it's not undiscovered treatments and therapies that are key to fighting off cancer -- it's likely that the toll cancer takes can be reduced by lifestyle changes and routine screenings. Aldige reports that nearly half of all cancer deaths are preventable. And she urges us to consider these facts.

• Smoking is the most preventable cause of death in the United States and causes nearly one in five deaths, killing about 438,000 Americans each year. Yet 45 million adults still smoke -- 23 percent of them men and 19 percent of them women.
• Poor nutrition, inactivity, and obesity account for one in three of the 564,830 deaths from all cancers. Experts say that excess calories cause mutations that start genes traveling down pathways that cause cells to divide out of control -- and that's what cancer is. According to Aldige, if each person could magically acquire the perfect body mass index, there would be a whole lot less colorectal, breast, and prostate cancers.
• It requires little time and not much discomfort for certain screenings that can detect cancer at an early enough stage that it can be successfully treated. There are already screenings for breast cancer, colon cancer, prostate cancer, testicular cancer, cervical cancer, and skin cancer. And soon, there may be a simple screening for lung cancer too.
• A diet rich in nutrients and vitamin supplements helps maintain health and prevent cancer.

There are some highly effective defenses against cancer -- but they require some attention and effort on the part of each individual. Not everyone will make health-conscious choices -- some for reasons out of their control (lack of access to screenings, for example) and some for reasons I personally do not understand. But maybe that's because I have already had cancer and I know that I don't ever wish for it to return. So for that reason alone, I plan to adhere to the considerations listed above. It seems like common sense to me.