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Beginner: Do one set of 8-12 repetitions of each exercise with either no weight or light weight.

Intermediate: Do 1-2 sets of 8-12 repetitions of each exercise starting with light weight and then graduating to medium weight for the second set.

  10 FOODS TO MAKE YOU FEEL GREAT. 

BLUEBERRIES The ultimate immune-boosting food. Rich in anti-oxidants.

BROCCOLI Guards against cancer and is rich in a wide range of anti-oxidants, vitamins C and E, folate and iron.

CARROTS High in carotenes, known to boost the immune system.

LETTUCE AND SALAD GREENS Tangy varieties, such as chicory and endive, stimulate the liver, making them great detoxifiers. Most lettuces contain valuable amounts of vitamins, minerals and anti-oxidants.

BEETROOT Bursting with minerals and has anti-cancer, anti-inflammatory, anti-oxidant, immune-boosting and detoxifying properties.

BRAZIL NUTS You only need to eat two or three a day to benefit from their great combination of immune-boosting nutrients: vitamin E, selenium and B vitamins.

GRAPEFRUIT Has immune-boosting, antiseptic, wound-healing and anti-bacterial properties.

GARLIC Strengthens the heart and blood, and has anti-bacterial, anti-fungal and anti-viral properties. Also thought to help lower blood pressure. A key ingredient is allicin, which has cancer-fighting potential.

CRANBERRIES Best known for helping to prevent and treat urinary tract infections, especially cystitis, in women. They have both anti-fungal and antiviral properties.

1. Water suppresses the appetite … People who drink more are proven to feel hungry less often, as water makes a good appetite suppressant.