I receive many questions from readers on all issues regarding weight loss, weight gain, fitness, and healthy living. Here are some of the questions I've received this last week:

Question: Should I exercise while sick?

Answer

The rule I like to use is called the "neck check". If your symptoms are all above the neck, like a runny nose or a sore throat, then you're okay to exercise. Of course, you should always listen to your body and take the intensity of your workout down a bit if your regular pace feels too strenuous.

If you're suffering from congestion or low energy, exercise often helps you feel better. A brisk walk can unclog your sinuses better than an afternoon on the couch. And gentle exercise will rev up your circulation, to counteract that sluggish, rundown feeling. But this is definitely a personal decision. You're the best judge of how you feel and what your body can handle when you're sick.

However, if you have any symptoms below the neck, such as body aches, chills, stomach problems, or diarrhoea, then I advise you to take it easy until you're feeling better. And if you're running a fever, no matter where your symptoms are, put off exercising until your temperature returns to normal.

One more thing: If you exercise in a public setting, like a gym, please consider your fellow exercisers and think about how contagious you might be. If you can't get through a single set on a weight machine without coughing or sneezing, you have my permission to stay home with a box of tissues and some hot tea!

Question: My stomach is flabby, even though I'm fit and not overweight. How can I firm my midsection?

Answer

You need to target all your ab muscles by doing a variety of exercises, including deep muscles like the transverse abdominis. This muscle runs horizontally and wraps around, sucking in your middle like a girdle. Unfortunately, popular crunches only hit the most superficial rectus abdominis muscle. The routine below targets your entire abdominal area, leaving you with flat, firm muscles that not only look nice in fitted slacks and suits but help you stand straighter and avoid back problems too.

Do two sets of 10 to 15 repetitions (unless otherwise noted) of the following routine two or three days a week, allowing one day of rest between workouts. You should start seeing results in as little as two to four weeks.

• Leg Drop: Lie on your back with your hands behind your head, legs extended and lifted directly over your hips so they are perpendicular to the floor. Turn your feet out slightly. Lift your head off floor and look toward your legs. Inhale and lower your legs several inches toward floor. Exhale and start over. Start with four to six reps and work up to eight to 10.
• The Bicycle: Lie face-up on floor, legs extended and hands loosely behind your head. Slowly bring left elbow across body while bending right knee and lifting leg toward chest as far as comfortably possible. Hold, then lower back to start. Repeat, alternating sides. You should be twisting your torso, not your neck.
• V-Sit: Lie on back, legs extended, arms down at sides, palms down. Keeping arms parallel to the ground, raise legs and torso until you are balancing on your tailbone and your body forms a V. Hold for a second, then slowly lower. If you're having trouble, keep legs slightly bent.
• The Corkscrew: Lie on back, arms at sides, palms down. Keeping legs extended and feet flexed, lift them off floor so they form a 90-degree angle with your body. Keeping your upper body stable, contract your abs and lift your butt off the floor while twisting your hips to the right. Hold. Lower to start. Repeat to the other side.

Question: What advice do you give to people just starting to exercise or who haven't exercised in a long time?

Answer: Getting to know your own energy cycles is so important: Are you an early bird who bounds out of bed in the morning, or an owl who comes alive in the evening?

Once you determine the best time of day for you to exercise, put it on your schedule ? just like you would any meeting or appointment. And make sure you?re getting enough rest the night before. When you?re new to exercise, a good night?s sleep can be your best friend.

Another important step is to find a workout buddy. Whether it?s joining a walking group or meeting a friend for a spinning class or strength training workout, exercising with a partner not only keeps you motivated and accountable (so that you?ll show up when you say you will), but you might even have some fun in the process.

Question: What's your greatest exercise secret?

Answer: My secret is to stay engaged... both mentally and physically.

Focusing your energy on the muscle group you're working, instead of just going through the motions, makes all the difference in the world. Paying close attention to your form during the entire movement really allows you to reap the full benefits of whatever exercise you're doing.