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Warming up , stretching and cooling down - do you know how to do it properly or do you just fumble around vaguely holding onto your leg in an odd position? Or perhaps you don't bother at all? Personal Trainer Alistair Duggie explains the importance of proper warming up, stretching and cooling down and puts Personal Best presenter Gillian Russell through her paces...

Sunshine gives us most of our vitamin D so how do we in Scotland cope when the long dark winters give us very little sun? Dr Helga Rhein explains why vitamin D is important, how you might know if you are deficient and suggests ways we can increase our intake.

Five years ago Jacqui McCormack was so ill she was only allowed a half hour visit from her family through glass at the hospital. Since then she's battled back to health and fitness, taken up body building and occasionally pulls a car as part of her training regime! Jacqui joins Gillian to share her remarkable story.