Be Healthy


Fitness is something that is a challenge for most people, let alone someone that is fighting cancer and undergoing chemotherapy treatment. However, proper exercise and fitness is critical in the fight against cancer, heart disease, type II Diabetes, and more. Alicia has always been an athlete and continues to be active despite the miserable side effects of treatment. A little bit a day is all that it takes. It is always important to consult your physician before you begin any workout.

Workout 1

What you will need:

*Chair with back

* Two 16-32 oz bottles of water

* 8-10 in bench or step

* Wall space

* Floor mat

* Watch or Timer
Cardio (4 minutes)

* Choose one or any combination :

* March or skip in place

* Step up (using an 8-10 inch bench or step)

* High knee raises, with or without arm raises
You can use machines instead if you’d like

* Treadmill

* Stationary cycle

* Stair Climber

* Elliptical trainer

Get going!
When ready to begin, start activity and continue for four minutes without stopping.
Good Form

* Keep your body properly aligned for your activity choice

* Work hard enough to feel an increase in your heart rate
Get strong: Muscle definition looks great – whether you want a little or a lot. Even at rest it burns more calories than fat,
too! Do ONE MINUTE each of THREE upper-body toners.

* Wall push-up

* Bent row raise

* Bicep curl

Wall push up – 1 minute(biceps, triceps)

Starting Position

* Face a wall, feet shoulder-width apart, about 2-3 feet away from the wall

* Place your hands flat against the wall

* Place full body weight on your hands, and raise your heels slightly off the floor

* Leading in with your chest, lower your body into the wall, bending at the elbows

* Drop as close to the wall as you can

* Hold for a 4-3-2-1 count

* Slowly push your body away from the wall by straightening your arms, to return the starting position

* Repeat for one minute
Good Form

* Keep your back straight

* Keep movement smooth and fluid

Bent row raise – 1 minute(upper back, triceps)

* Starting Position

* Stand in front of chair seat

* Bend over from the hips until your back is parallel to the floor

* Bend knees to comfortable position

* Place your left hand on the chair seat

* With your right hand, grasp the weight – palm facing toward your body

* Let your arm hang straight down from the shoulder

* Pull the weight straight up, parallel to body, as high as is comfortable, while contracting triceps

* Hold weight at peak for 4-3-2-1 count

* Slowly return to starting position

* Repeat for 30 seconds

* Change direction for opposite arm

* Repeat for 30 seconds
Good Form

* Keep back straight, but relaxed

* Resist the motion as you lower your arm, rather than just letting it drop

* Don’t stop until the minute is up!

Bicep curl – 1 minute(upper arms)

Starting Position
* Sit or stand with back straight and feet shoulder-width apart, chin parallel to the floor

* Relax arms at sides, palms facing forward, slightly in front of hips


* Hold a weight in each hand
* Slowly curl the weights toward your chest
* Keep your elbows in front of your hips and wrists slightly curled up

* Tighten both biceps as you raise weights

* Hold for a 4-3-2-1 count as you reach chest level

* Lower weights slowly back to starting position

* Repeat for one minute, working both arms together


Good Form
* Grasp the weights firmly, but don’t “white knuckle” them

* Concentrate on your biceps as you move
Get flat abs: Don’t stop now! This is the path to the six-pack of your beach dreams. Do ONE minute each of TWO core crunchers! You can DO IT!

Lying arm reach – 1 minute

Starting Position
* Lie on your back, with knees bent and your feet hip-width apart

* Extend both arms along sides, palms facing downward

* Keep your head slightly tucked toward your chest – as if you were holding an apple under your chin

* Leading with the chin and chest together, contract abdominal muscles

* Raise shoulders off the floor, reaching toward your knees

* Press lower back toward the floor

* Contract abdominals and hold for count of 4-3-2-1

* Slowly return to starting position

* Repeat for one minute

Good Form
* Keep head and spine aligned in a neutral position

* Keep the movement smooth

* Lead with the chest, not your head

Alternate arm and leg raise – 1 minute
(lower back, hips)

* Starting Position

* Lie face down on the floor with arms extended over head, legs fully extended


* Simultaneously raise your left arm and right leg, high enough to feel the stretch, without straining your back or neck

* Hold for 4-3-2-1 count

* Slowly return to starting position

* Raise the opposite arm and leg

* Hold for a 4-3-2-1 count, then lower

* Repeat for one minute, alternating sides


Good Form
* The key to this movement is to maintain a neutral spine – shoulders down, spine straight

* Keep your legs and arms straight without hyperextending

* Use smooth, fluid motion as you lift and as you alternate side to side

Stretch, Get Flexible!

Relax into 30 seconds each of TWO soothing body-stretchers. Feel the love.

Deep breathing – 30 seconds

Starting Position

* Stand tall, shoulders relaxed, or sit “tall,” shoulders relaxed, chin parallel to floor


* Inhale deeply though the nose, filling the lungs, mentally counting 4-3-2-1

* Hold your breath for another 4-3-2-1 count

* Slowly exhale through your mouth, relaxing through another 4-3-2-1 count

* Perform for 30 seconds

Good Form
* Make sure you are breathing properly by performing this test

* Place your hand on the middle of your stomach and breath normally. Does your hand rise with your abdomen as you inhale – or does your chest?

* If you’re breathing the 4-3-2-1 way, you’ll see your hand rise with your abdomen

Shoulder stretch – 30 seconds

Starting Position

* Perform this stretch either standing or sitting


* Interlock your fingers, then stretch both arms overhead, turning palms upward

* With palms facing upward and arms extended, gently stretch upward through your back and shoulders until you feel a comfortable stretch

* Expand the chest as you raise up, inhaling deeply to a 4-3-2-1 count

* Slowly exhale through your mouth as you release and lower arms to sides

* Repeat for 30 seconds


Good Form
Focus on proper breathing technique as you stretch


Congrats! You have just finished one 10-minute 4-3-2-1 Body Training Set


Courtesy of NWNY(r) program

Workout 2

Kick it Up

Get Ready

Chair with back

Watch or timer

Two 16-32 oz. bottles of water or pair of 1-3lb. free weights


Cardio options [4 minutes]

•Dance to high energy music

•High knee raises, with or without arm raises

•Kick moves – knee kicks, forward kicks, and side kicks

Equipment alternatives

If you enjoy using fitness equipment, any of these machines are good choices for your cardio workout:


•Stationary cycle

•Stair climber

•Elliptical trainer


Choose and activity. When ready to begin, start activity and continue for four minutes without stopping.


Keep your body properly aligned for your activity choice

Work hard enough to feel an increase in your heart rate

Stay hydrated

Get Strong:

Building muscle not only looks good, it also helps you do everything better, faster, and easier. Don’t let anything hold you back!

•Side shoulder raise Triceps extension Heel raise

Side shoulder raise [1 minute]

(Upper body)


Stand with feet shoulder width apart; chin parallel to the floor, back straight, and hands at your sides

With your chosen weight, hold one in each hand, palms facing downward


Keeping both arms straight, simultaneously raise them out to the sides

Do not raise arms higher than shoulder level

Hold for a 4-3-2-1 count

Slowly return to starting position

Repeat for one minute


Don’t hyper extended elbows. If they feel strained, reduce weight

Stand tall, body aligned as if a bar is across chest, chin parallel to floor

Inhale as you lift, exhale as you lower

Don’t hold your breath

Triceps extension [1 minute]

(Back of arms)


Stand or sit with feet shoulder width apart, chin parallel to the floor

Keep spine straight, shoulders relaxed

Hold your choice of weight in left hand


Holding weight, place left hand behind your head with elbow bent

Keeping elbow close to head, slowly raise the weight above head

Hold for a count of 4-3-2-1

Slowly lower to starting position

Repeat for 30 seconds. Switch the weight to the right hand, repeat for 30 seconds


Keep arm close to your head

Straighten arm as high as you can on the lift, without hyper extending, or locking elbow

Heel raise [1 minute]

(Calf muscles)


Stand tall with feet shoulder width apart

For support and balance, use chair back or wall


Rise up on the balls of your feet as high as you comfortably can

Hold for 4-3-2-1 count

Slowly lower to starting position

Repeat for one minute


Get Flat Abs:

Just about everything you do starts with your core muscles, even those involving your arms and legs. So as you’re tightening up that tummy, you’re taking care of business from head to toe!

•Seated bent knee lift Straight back leg raise

Seated bent knee left [1 minute]



Sit on the front edge of seat; chin parallel to floor, looking straight ahead

Legs in bent-knee position, at a 90-degree angle

Grasp the edges of the seat, just behind your body

Lean back slightly

Slowly raise one knee as high as you comfortably can, contracting your abdominal muscles

Hold for a 4-3-2-1 count

Return slowly to starting position

Repeat with opposite knee

Continue alternating legs for one minute



Keep upper body still

Let your abdominal muscles do all the work

Straight back leg raise [1 minute]
(Lower back)


Stand behind a chair with feet shoulder width apart, knees slightly bent

Keep head in a neutral position, looking straight ahead, shoulders relaxed


Contract the buttocks

Slowly raise your let leg back as far as you comfortably can

Keeping leg straight and buttocks contracted hold position for a 4-3-2-1 count

Slowly return left leg to starting position

Repeat five times, and then switch legs

Continue for one minute, alternating legs in sets of five

When you raise your leg, stand straight

Avoid leaning forward, which can strain lower back muscles
Get Flexible:

Don’t bounce and keep breathing. Hold your stretches and savor them. This feels so good!

Triceps stretch Calf Stretch

Triceps stretch [30 seconds]


Stand, or sit in a chair, spine neutral, chin parallel to floor, shoulders relaxed


Place your left hand behind your head with your palm touching your upper shoulder

Place your right hand on top of your left elbow and apply light pressure to your elbow, gently stretching the back of the arm

Hold this stretch for 15 seconds on each arm


Focus on a neutral spine as you stretch

Calf stretch [30 seconds]


Rest hands against a wall or on the back of a chair, keeping your back straight

Throughout the stretch, keep the toes of both feet pointing toward the wall


Place right foot slightly in front of your body

Place your left foot comfortably behind your body

Resting the left heel flat on the floor, gently bend your right knee forward, until you fell the stretch in your left calf muscle

Perform for 15 seconds, and then switch legs

You’ve just finished one 10 minute 4-3-2-1 Body Training Set!

Be Green


Green is good. It represents money, health, freshness, and growth! It also has tremendous healing power. Whether you are fighting an illness or just trying to be healthy and taking preventative care, greens can be your best ally!

Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.

    • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
    • Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
    • Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss
    • Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.


Be Tasty Recipes

Hummus Veggie Wrap

Serves: 1 Prep: 10 min


Large leaves of Boston, spinach, romaine,
or leaf lettuce
1 medium tomato, thinly sliced
Alfalfa (or any kind) sprouts, to taste
1/2 cup shredded red cabbag
1/2 cup diced cucumber
1/4 cup shredded carrots
3 T. hummus
1 multigrain tortilla


* Place lettuce leaves on a plate and spread each leaf with a thin layer of hummus
* Add veggies over hummus
* Place in tortilla

Veggie Chilli

Serves: 6 Prep: 30 min


1 tsp. olive oil
1 small onion
1 green pepper, chopped
1 T. jalapeno peppers, or to taste, choppped
2 16 -oz. cans tomatoes, diced
1 16 - oz. cans kidney beans, drained and rinsed
1 16 - oz. can black beans, drained and rinsed
2 T. chili powder
1 T. cumin
Salt, pepper, and hot sauce to taste


* Dice onion, peppers, and tomatoes.
* Heat oil in pan.
* Add the onion and peppers; cook until onion is transparent.
* Add remaining ingredients; cover and cook over low heat 15 to 20 minutes.
* Adjust seasonings to taste.
* Top with hot sauce, if desired.

Veggie Fajitas


2 cups dice zucchini or yellow squash
1-2 cloves minced garlic
2 cups red, green, and yellow pepper strips
1 cup onions, sliced
1 T. chili powder, or to taste
1/2 cup fat-free refried beans, heated
1 T. sliced jalapeno peppers, or to tast
1 cup slaso
Shredded lettuce and chopped tomatoes
Large lettuce leaves, such as romaine
8 multigrain tortillas


* Steam zucchini/squash until cooked, but not mushy.
* Add peppers, onion, garlic, and chili powder.
* Add water by tablespoonfuls if pot gets too dry.
* Place on large lettuce leaf on each warm tortilla.
* Top each lettuce leaf with warmed beans and vegetable mixture.
* Add salsa and jalapeno toppings to taste.
* Wrap each tortilla "burrito-style" and enjoy.

Spinach Shake

I came across the following recipe and absolutely loved it. But, of course I had to find a way to put a little Ali Tiger love on it. So, I dared to be adventurous and added cinnamon. We will be talking about cinnamon and it's benefits later but I highly recommend it! Yum!

Also, I substitute the peanut butter with non-fat plain organic
yogurt. However, I am hoping to find an even better alternative
to that. So, if you have any suggestions, please let me know.

Spruce up the shake by adding mango, pineapple, kiwi, or one
of your favorite fruits.


Makes 1 1/2 servings
3 cups spinach
2 cups ice
1/2 banana
2 tbsp of peanut butter
1 scoop vanilla protein powder
(We use Nutrilite's Whey Protein Powder) 3/4 cup of unsweetened almond milk


Add all ingredients to blender and blend on high speed, until completely mixed. Pour shake into glass and enjoy! Recipe courtesy of Drew Manning.

AAThe New Way New You (NWNY) Program is a one-of-a-kind weight management system that combines genetic research, exercise, and a proven nutrition plan featuring NUTRILITE (R) products. Nutrilite is the world’s leading brand of vitamin, mineral, and dietary supplements (based on 2009 sales). The NWNY Program also incorporates the knowledge, experience, and insight of Julianne Downes, nutritionist, registered dietitian, and certified weight management trainer, along with Sean Foy, lead fitness consultant at the Nutrilite Health Institute.

Losing weight isn’t easy; if it were – everyone would do it! Fortunately the NUTRILITE brand has taken the guesswork out of losing weight and achieving optimal health by developing a program that provides expert information, tools, products, support, and assurance participants need to maintain a healthy body and mind.

If you would like more information or are interested in participating in the 12 week program please contact us!




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