Studies have shown and the ACSM (american college of Sports Medicine) agree that an exercise program that includes strength training is the best way to get in shape. So I have listed a few basic tips.

First of all : Eat breakfast every day. People who eat breakfast consume fewer total calories during the day then those that don't.

Begin with a warm up ~When working out on cardio equipment (e.g. elliptical trainers), don't lean heavily on the handrails. This will reduce the amount of calories you burn. ou should warm up b/w 5-10 miniutes.

Include some type of strength training in your weekly exercise regimen no matter what your fitness goals are.

If you're a woman, don't be afraid of strength training. You won't bulk up (unless you want to)

Be sure you are training with the proper resistance size. Ideally, you should choose a size that fatigues you after 10-12 reps

How long you rest between sets is important. For building muscles and getting bulkier the rest time should be longer. For more muscle endurance and leaner, sculpted muscles the rest time should be shorter.

Concentrate on the muscle(s) you are working during a specific exercise and don't allow your other muscle groups to assist with the exercise.

The frequency of your strength training depends on whether your goals are to get bigger and stronger (less often) or whether you want to get leaner and more defined muscles (more often). If you do strength training every time you work out, alternate between heavier weights one day and lighter weights the next. It is important to give your muscles some time to rest.

So... I was completely sick all weekend and could barely make it through my own class let alone jumping rope on the roof. But! I plan to do it this weekend and I will keep you posted.

So, today I am sharing some tips on some natural things to do when you are sick.

#1 Know When Not To Treat Symptoms

Those annoying symptoms you're experiencing are part of the natural healing process -- evidence that the immune system is battling illness. For instance, a fever is your body's way of trying to kill viruses in a hotter-than-normal environment. Also, a fever's hot environment makes germ-killing proteins in your blood circulate more quickly and effectively. Thus, if you endure a moderate fever for a day or two, you may actually get well faster. Coughing is another productive symptom; it clears your breathing passages of thick mucus that can carry germs to your lungs and the rest of your body. Even that stuffy nose is best treated mildly or not at all. A decongestant, like Sudafed, restricts flow to the blood vessels in your nose and throat. But often you want the increase blood flow because it warms the infected area and helps secretions carry germs out of your body.

#2 Blow Your Nose Often (And the Right Way)

t's important to blow your nose regularly when you have a cold rather than sniffling mucus back into your head. But when you blow hard, pressure can carry germ-carrying phlegm back into your ear passages, causing earache. The best way to blow your nose: Press a finger over one nostril while you blow gently to clear the other.

#3 Treat That Stuffy Nose With Warm Salt Water

Salt-water rinsing helps break nasal congestion, while also removing virus particles and bacteria from your nose. Here's a popular recipe:

Mix 1/4 teaspoon salt and 1/4 teaspoon baking soda in 8 ounces of warm water. Use a bulb syringe to squirt water into the nose. Hold one nostril closed by applying light finger pressure while squirting the salt mixture into the other nostril. Let it drain. Repeat 2-3 times, then treat the other nostril.

AND sweat! It helps. I feel so much better after a workout!  Honest.