Change Your Body (and Your Life) in 48 Hours

Step 3: Get Fit, Gain Energy

Start your morning right with these stretches from Kim Watters, fitness manager at Red Mountain Spa.

Lie faceup with legs extended, arms by sides. Reach arms overhead and flex feet. Stretch right leg, then left, as far as possible. Next, stretch right arm, then left, as far as possible.

Lie faceup with legs extended, arms by sides. Bend knees 90 degrees (over hips) and place hands on backs of thighs. Pull knees toward chest and crunch up, rounding spine and pressing chin down. Hold for 20 seconds.

Lie faceup with legs extended, arms out to sides, palms up. Bend knees 90 degrees (over hips) and slowly lower them to right, keeping shoulders down. Turn head to left. Hold for 20 seconds. Switch sides; repeat.

Start this cardio, flexibility and strength-building routine during your get-healthy weekend, then stick with it for the rest of the week, says Watters, who created the plan for FITNESS. Do each activity for at least 20 minutes. You should do up to 60 minutes if you're more advanced.

Saturday: Play outside with your kids (try kickball, tag, or jump rope), or play fetch with your dog.

Sunday: Go for a long bike ride, hike, or power walk.

Monday: Rest

Tuesday: Strength-train with dumbbells.

Wednesday: Try a dance class, or work out to a dance DVD.

Thursday: Take a boot camp class.

Friday: Do yoga.

To learn more about the upcoming Peeke Week Retreat in '09, e-mail retreat@drpeeke.com and provide your contact information. You can also log on to drpeeke.com and click on the Retreat link for information.

Originally published in FITNESS magazine, October 2008.