Fitness Tip: Bed-rest is not the best prescription for sore muscles. You’ll actually reduce pain with a little activity.

Fitness Tip: Do an active warm-up that gets your body ready for exercise with exercise, increasing your heart rate, firing up your nervous system and muscles.

Fitness Tip: Keep on the path to success with a workout journal. Research shows that those who record their progress are more compliant and see better results.

Fitness Tip: To increase strength, implement ‘progressive resistance.’ This means ‘do more work as time goes on’, eg. lift heavier weights or do more reps.

Fitness Tip: To get the greatest benefits when lifting weights, lift at least 60 per cent to 70 per cent of your one-rep maximum for each exercise.