Do it right. "There's no shame in asking for directions. I don't want anyone to injure themselves in my class. The only pain they're experiencing should be the pain that's coming from me. Drink plenty of water so you don't dehydrate. And when you're lifting weights, use a mirror to align and correct your form. Just don't get too caught up looking at yourself, stud."

Vary your routine. "Once your body adapts to a particular motion you stop improving. So try something new every now and then. Sometimes I play fetch with my students to keep things interesting. I'll throw out dog biscuits and they'll have to bring them back to me, either walking or crawling."

Stick it in, even if it's tight. "The most common excuse people give for not exercising is that they don't have time. If you can't set aside a block of time to work out, sneak in some quickies whenever you can. Do it at the office, do it in the parking lot, do it at home. Hover over the toilet like women do in public bathrooms -- it's better than squats."

Stretch. "There's an appropriate time and place for stiffness, and it's not at the gym. Stretching lengthens muscle tissue so it grows lean and limber, increases joint range of motion, and helps you relax -- even if I've got a high heel in your face."

Don't beat yourself up. "That's my job. You're not going to go from lard-ass to lean overnight, so buck up and stick with your exercise plan. If you have a bad day and get off track, let it go and move on."

Know when to stop. "There's good pain, and then there's 'I think I'm permanently displacing my spine' pain. Listen to what your body tells you, and make it feel good."

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