You pick 5 exercise each day, you work your way up to 20 rep's each. Try and do this at lease 5 times per week.
Choose different exercises, mix it up. Make sure you cover a the different muscle groups, balance workout.
When get to doing 20 rep's, up the weight. Then you change it up to what every your goal is.
You can do this 7 days week, but 5 good. One of your goal's should be a healthier life style, being active, eating right, being positive and peaceful from the heart.
Your last tip on sugar, ketchup stop using it, it is full of sugar and is just not good for you.