Goal Setting: Get S.M.A.R.T

To make desired changes in your life, you need to set some goals.  Not just any goals, but S.M.A.R.T goals.  S.M.A.R.T goals can be used to tackle anything you want to change.  Here, I'll give examples of how to set weight loss as well as independence goals.

Specific:  Goals need to be clear.  Pare your goal down.  What exactly do you want?  

Weight Loss--"I want to get fit," is not specific.  There are many ways to get fit.  You'll want to choose something along the lines of, "I want to lose weight," instead.  

Independence--  Compare "I want to be independent," with the more targeted, "I want to find an apartment."  Wanting to be independent could mean many things, while switching to "I want to find an apartment," focuses your attention on the specific.  Key on the specific goal you want to achieve. 

Measurable:  Goals also need to be measurable.  How will you know you've reached your goal?  This involves picking a number.  

Weight Loss--How much weight do you want to lose?  Keep a weight loss journal to log your weight regularly.  Weigh yourself once a day or once a week, whatever you prefer, as long as it's done on a regular basis.  Keep track of your progress. 

Independence--How many apartments will you look at per week?  Two?  Five?  Ten?  Keep track of your progress in your apartment hunting journal.  You can also note in your journal the plusses and minuses of the cost, location, and amentiies for each apartment you look at.  

Attainable: Set a goal that you can reasonably shoot for.  Go for what you want, but make sure it's something you actually can do.

Weight Loss--Say you want to lose 100 pounds.  That's tough and will take a long time. Instead of concentrating on the whole amount, break it down into more manageable 20-pound increments. "I will lose 20 pounds," is attainable.   

Independence-- "Find an apartment that is wheel-chair accessible," is a doable goal, although it might take time.  Be patient.  Also, do some research to find out how much money you'll need for rent, utilities, and any other services you require.  Resources such as grants and special programs may be available to help with those expenses.  If so, check them out and see if you qualify.

Realistic:  Set a goal that you really can commit to.  Choose a goal that is meaningful to you. 

Weight Loss--Losing weight to reduce your A1C level is an excellent and realistic goal, while losing weight because your spouse thinks you should, is not.   You need to want it, crave it, eat it, sleep it, breathe it, own it.  It can't be someone else's goal for you; it has to be your goal for yourself.  

Independence--Similarly, searching for your own apartment because you are ready to strike out on your own and you crave independence is realistic, while doing so because you don't want to be laughed at for living with your parents as an adult, is not.  You need to be ready to make the move.  Don't rush it.  

Time:  Set a time by which you will achieve your goal.  This helps you stay accountable and moving forward toward your goal.  

Weight Loss--If you want to lose 20 pounds, a reasonable deadline would be 4 months since a healthy weight loss rate of 1 to 2 pounds per week is recommended.  It may not seem like much but, added up, it makes a huge difference over time.  Think 52 weeks a year--yep, in a year you could lose 52 to 104 pounds, if needed, at that rate!  That is amazing!  And, you're more apt to keep it off too.  So, I urge you to be patient.  You will reap tremendous rewards opting for slow weight loss.

Independence--When do you want to be settled into your new apartment?  Before Christmas?  By summer?  Six months from now?  A year from now?  Setting a date by which you will be living on your own keeps the goal alive, helps you stay on task, and brings a sense of urgency you wouldn't have otherwise.  

Okay now, how S.M.A.R.T. are your goals?  Have you used this strategy to set goals for yourself?  How did it go?  Let me know.  Comment below or send me an email at amy@acnlifecoach.com.  I'd love to hear from you.  Take care.

Getting Unstuck

Something's different.  Something doesn't feel quite right.  You may have noticed it creeping in bit by bit, or it may have hit you all of a sudden.  It could center on one segment of your life, like a "tired" marriage.  Or it could include a few--your boring job, distant friends, and spiritual crisis.  You may even yearn for a total life transformation; a clean slate.  You feel this incredible need to change, but you don't quite know how to go about it.  You're not even sure what you want.  You're stuck.  So, how can you get unstuck?  Let's take a look at some questions you can ask in order to pull yourself out of the muck and live a more satisfying life.

Why do you feel the way you do?

Find a quiet place to study your feelings.  Where did they come from?  When did you first notice them?  Were they sparked by a person's comment, a song, something you read? Getting to the source of your feelings can help you start to figure out what you need to do to ease your mind.  For example, you find yourself increasingly agitated and unable to concentrate and look back to when it started.  You may link it to an article you read on the Internet about a study reporting that a medication you are on has been found to cause cancer.  That's enough to make you agitated for sure.

What is your goal?

Choose deeply personal goals and think about why they mean so much to you.  Say you want to lose weight.  Decide why you want to.  Is it because you want to control your diabetes, or do you want to be able to have the energy to play with your grandchildren?  Those are solid reasons to lose weight.  On the other hand, setting such a goal because your spouse thinks you should isn't going to provide as much incentive to stick to the healthy eating and exercise plan needed to reach your goal.  Healthy weight loss doesn't happen overnight.  It takes time, commitment, and patience.  So, if your goal is to lose weight, dig down deep to find that solid reason why you want it to happen.

How will you feel when you achieve your goal?

Imagine how it will feel to reach your goal.  Again, let's use the weight loss example.  Imagine how you will feel when you hit your weight loss goal.  Whether you want to lose 10 or 100 pounds, imagine how you'll look and feel once the weight comes off.  Imagine how you will feel when your clothes fit loosely and you no longer get out of breath walking up and down stairs.  How will your life be different?  Looking ahead to when you've accomplished your goals can help you stay motivated to actually make it happen.

Who can help you accomplish your goal?

Sometimes you can get stuck in life because you don't feel you have anyone to help you out of your rut.  If, for example, you want to change careers but need additional education to do so.  You may be paralyzed by the fear of striking out into new territory, or you may not think it's financially possible to pay for the necessary degree.  If making this change is important to you, you need to take action.  Find out from colleges and universities in your area and online if you qualify for financial aid.  Also, talk to your family to see if anyone would be willing to help you out with the costs you'll incur, or even provide babysitting for your kids while you attend classes so you don't have to pay for expensive daycare.  If you do borrow money from friends or family, however, make sure you discuss when the money will be repaid to avoid any misunderstandings.  You can also look into getting a low interest loan.  There is a solution for whatever is making you feel stuck.  Reach out to those around you and let them help you find that solution.

What steps can you take to achieve your goal?

It can be pretty daunting to look at the big picture.  Instead, break things down into smaller steps so they seem more managable.  For example, if you would love to start your own business but feel overwhelmed by all that entails, break things down.  Make a schedule of what needs to be done on each day.  You'll want to start by checking into how much money you'll need, permit requirements, office space, and business loans.  You'll also have to get office equipment and a website, possibly hire staff, and advertise your business.  Take your time, learn the ropes from a mentor, get advice from other professionals you respect, be smart about managing your finances, and you'll reach your goal as a successful business owner.

What or who is standing in the way of accomplishing your goals?  How will you knock down those road blocks?

If you have difficulty standing for long periods of time or have a lot of doctor's appointments, you may think you'll have a hard time finding a suitable job, so why bother. What should you do?  Discuss the issue with your caseworker if you have one. When you go to interviews be straight forward and let the interviewer know that you need to be able to sit down for work, or at least take frequent breaks.  Also, be honest about the times you may have to miss work.  There's a possibility your supervisor can work with a temp service to cover for you in the event that you need to miss work for surgery or lengthy illness.  It won't hurt to inquire.  Another option is working from home.  There are plenty of opportunities for stay-at-home workers.  You may even be able to work remotely (from home) for local companies.  Check with your area job service or online job sites such as Monster.com, SimplyHired.com and CareerBuilder.com.  Make sure you research the validity and reputation of the various websites and employers before taking any jobs online. 

What tools do you currently have in order to accomplish your goals?

It is important, when you're stuck, to take note of the resources you have available to help you break out of your rut and meet your goals.  For example, if you are experiencing a spiritual crisis, you may want to talk with someone from your local house of worship, either a fellow member or the pastor or rabbi.  Or family and friends.  You may also search Amazon.com for a plethora of books and videos on the subject.  Also, consider listening to your heart.  Find a quiet place to sit and think about what you truly believe.  Are you religious?  Do you consider yourself more spiritual than religious?  Do you feel the need to worship with other members of your faith at a church or synagogue, or would you rather speak to your Higher Power amongst trees and rivers and wildlife?  Are you disillusioned by your current faith?  Are you curious about another faith?  Explore those avenues and see which one feels the most authentic to you.  

What tools do you need in order to reach your goals?

Let's go back to the example of starting a business.  You've got your financing, your office, your staff, your business cards, your website, your office equipment, your insurance.  What else do you need?  Do you have a reliable car to use for the commute to and from work?  If you have children, have you arranged for reliable daycare?  Have you bought suitable work attire?  Have you looked into networking events to get your name out there?  And don't forget to work on your confidence.  Be confident that you will succeed.  Take charge of this opportunity you've dreamed of for so long and know that you can make it in business, doing what you love to do.

What's your deadline?

What is your deadline for meeting your goals?  This is a very important question.  You need a deadline to remain accountable and stay on track toward your goals.  Say it's January and you want to start college in August.  You're married with a family and will need a reliable vehicle to make the commute to school.  The cost of tuition and books will drain your savings account.  It's time to start putting away some cash toward that new car.  It doesn't have to be brand new, but it has to be a good one.  The same goes for anything you truly want to accomplish--you need to set a time by which you will hit your mark, lose that weight, pay off debt, learn to drive, make partner at the firm, get your first apartment, make a profit from your business.

Considerations

• Do what makes your heart sing, both in your personal and professional life. 
• Surround yourself with positive people who support your goals and celebrate little victories on the road to making those ultimate goals reality.
• Your journey toward your goals could be a smooth one or a rocky one, or a mixture of both.  Be patient and persistant.  Don't let the rough times get you down.
• Your goals may change along the way.  That's okay.  Go with your gut and do what feels right to you at the time.
• Are you stuck or just in transition?  Ask this question before making any major life changes.

When it comes right down to it, getting unstuck is up to you.  Yes, you can seek help but the bulk of the work is yours.  You must commit to making your life as fulfilling, rewarding, and exciting as it can be.  Nobody else can do that for you.

Are you stuck?  I'd like to hear from you.  Email me at amy@acnlifecoach.com or post a comment below.  

Abilities Coaching: What'cha Think?

With the talk of labels in Monday's post, Stick Your Neck Out From the Wolf Pack, I got to thinking about my special needs coaching service.  Do I really want that to be the name of it?  "Special needs" is a label, and one that makes others stick out when maybe they wouldn't appreciate it.  I know that when I was younger especially, I wanted nothing more than to fit in, not stick out.  But do we really stick out when we're dealing with health issues?  After all, we all have special needs when it comes right down to it.  Each of us has our own special requirements to be happy, live healthfully, and spur us on toward our dreams.  People don't have to have health issues to have special needs.  We're all special.

I hadn't stopped to think when I chose the label.  People use it all the time to describe individuals who have chronic health issues due to birth defects and other problems.  It's just another label for people who are born with or develop disorders, disabilities, syndromes and the like; similar to "retarded," "handicapped," "crippled," and "mentally or physically challenged," which have been used over the years to discribe the same segment of the population. 

So, if I don't want to call my service "special needs coaching," what should I call it?  I bounced several ideas around in my head--difficulties coaching, support coaching and the like.  But those didn't quite fit the bill either.  Then it hit me--Abilities Coaching!  Okay, so everyone has abilities, but this would be my "label" for the type of coaching focused on helping people who have chronic health issues concentrate on finding, embracing and celebrating their abilities; concentrating on what these individuals can do rather than what they can't do.  

So, did I nail it?  Is this a keeper?  Do you have any other suggestions on what's better to call this coaching service?  Do you think it's a mistake to change it?  Let me hear your suggestions and views on the issue.  Thanks!  I hope you're having a great week.

Are You Felix or Oscar?

Does a messy house drive you bananas?  Or are you perfectly happy to forego chores in order to do more enjoyable tasks, work- or play-related?  Do you like your apprearance, living, and working space to be neat and tidy, or do you tend to be laid back, relaxed, and think being messy is no big deal?  Do you freak out over germs or think nothing of handling your pets while fixing or eating meals?  Do you find yourself worrying about everything or taking everything in stride? Are you uptight Felix or easy-going Oscar from the 1970's hit television series The Odd Couple?  

I think Jim and I are a mix of the two.  

He is definitely a Felix in that he prefers having a place for everything and everything in its place.  He likes neatness.  He gets that from his mom.  But, like Oscar,he's also pretty laid back and relaxed, not worrying about every little thing.  "It's okay, we have time," he says, as shivers run down my spine.  He likes to be on time, I like to be early--very early.  He doesn't like schedules, preferring to just go with the flow.  It took years for me to get him to finally start making hotel reservations whenever we went away.  I like to know where I'm staying ahead of time while he'd rather just pick someplace to stay once we get to where we're going.  After a few times hunting for accommodations in the middle of the night in the middle of nowhere, I put a stop to that. 

Today, we mostly come prepared with reservations, although when Jim rode his bicycle across his home state of Nebraska a few years ago while I drove the sag wagon, we only had a reservation for the first night since we didn't know exacly how far we'd go each day.  I managed not to freak out too much over that.  I was too excited (and shocked, I admit) that I was actually driving a car across the state by myself.  Miracles do happen, folks.  A few years before that, I would have sworn I'd never, ever, ever, EVER do such a thing.  I've always had an aversion to driving, and I'm Felix in that I'm a worrier.  Jim does the worrying about bills, payments and such, while I worry about, well, everything else.    

Oh man, am I ever a worrier! If there's something to worry about, or even if there's not, I worry, which drives Jim a little crazy.  He says I am always coming up with something to worry about.  In that respect, I'm Felix, big time.  But, like Oscar, I'm messy, I admit it.  I don't get bent out of shape when the bed's not made or there are mountains of books and papers all over the office.  It's the artist in me.  I'm the creative type--I write, draw, paint, and leave half-finished projects sprawled around.  It bugs me to have to pick up everything when I'm in the middle of something.  Yet, I'm meticulous when it comes to cleanliness if I'm doing anything associated with medical care and maintenance.  For example, nearly 10 years ago I had to have a temporary nephrostomy due to some kidney blockage.  I was still under the influence and in the recovery room when the nurse started to explain how to take care of the nephrostomy, irrigate it, and so on.  I took notes as best I could.  Jim tried to follow the nurse's instructions, but he looked pretty lost.  When I got home and looked at my notes, they were gibberish.  I never should have been discharged that soon without knowing first how to handle this new gadget that was attached to my body.  

Anyway, I finally got some useful instructions from the local ostomy nurses who were fabulous during that difficult time.  They made me laugh, let me vent my frustration, and provided excellent care.  Thanks to them, Jim, my mom, and our neighbor were all able to learn how to properly assist me in the care of my nephrostomy.  But I still became very nervous, frustrated and crabby whenever we had to change the bandage or irrigate the wound.  I was petrified that we'd do something wrong and I'd end up with an infection or in need of further surgery.  We made countless trips to the ostomy clinic for help. I got on everyone's nerves, I'm sure. 

So, why do I think I'm the way I am?  Well, I think I'm messy because I've always had medical stuff to deal with, medication to take, wounds to dress, doctor's appointments to go to--important stuff.  When compared to made beds and everything being in it's rightful place, medical matter win out as more important to me.  And the worrying comes from my dad.  I'm a lot like my dad in many ways, but probably mostly in the worrying department.  Preferring to be early stems from having a hard time walking over the years, and I have short legs.  It takes me longer to get where I'm going than, say, Jim who is tall.  His long legs get him where he needs to go fast.  

We're all different.  We probably all have a little bit of both Oscar and Felix in us.  The important thing is to grow, change, compromise, and strive to be our best selves.

Now, it's your turn.  Who are you most like, Felix or Oscar?  And how has it impacted your life?

Are You an Early Bird or Night Owl?

Are you a morning or night person?  I'm both, which can get interesting.  I just don't want to miss a thing, I guess!  Ha!  I suppose if I had to pick one, I'd say I'm a night person.  I love the quiet of nighttime.  I can concentrate better, relax, think.  I know I write better at night.  There are no interruptions.

But I do love mornings, too, though.  The coolness in summer, birdsong, brilliant sunrises, refreshing walks.  I can start my day slowly if I wake up early, as opposed to rushing around if I'm running late because I stayed up way past my bedtime writing, or reading a totally engrossing book.  But I can't seem to get used to getting up early in the morning with Jim.  I think one reason is my medication schedule.  To fit in the medications, I have to stay up later than Jim, so I naturally end up sleeping later than he does, which makes my medication schedule later, and bedtime later, and---.  Ah, the vicious cycle!

If you're a night owl, working nights may work out well for you.  Getting used to working that schedule on an ongoing basis rather than just hanging out with friends or reading or surfing the Net until the wee hours can be tough, though.  Jim use to work nights.  I stayed on the opposite schedule at first, but I just couldn't deal with being quiet all morning while he slept, and sleeping alone at night while he was at work.  I get creeped out when I'm alone in bed at night.  So, it worked out better when I made the switch.  I was working at home on the Internet at the time and didn't have very many local customers, so getting up early to accommodate them with in-person appointments didn't happen often.  My night owl tendency came in handy.  The biggest thing I've found that's inconvenient about being a night owl is dealing with early rising neighbors.  When we slept days, we had a neighbor who started mowing his lawn, hammering, and doing any number of noisy projects outside starting at about 6 AM sometimes.  Ouch!  If this happens to you, remember that most people sleep nights and are up in the daytime.  Explain your situation in a calm and reasonable manner and discuss possible solutions rather than storming over there ready for a fight.

How does being a day or night person affect your life?  Does it suit your well?  Do you work night?  How does that affect your life and sleep? Would you rather switch to a day work schedule?  If so, what would you have to do to make that happen?  Let's talk about this!  Give me a shout here in the comments or shoot me an email at amy@acnlifecoach.com.  Take care!

Juggling Medication

For those of you who take medication, it can be a nuisance to fit them into your schedule, right?  Some interact with each other, so you have to be sure to take those hours apart, while others have to be taken with food, and still others on an empty stomach.  Then there are the meds you have to take first thing in the morning, before anything else hits your stomach.  A few medications, okay, but when you're taking 10, 20, or even 30 pills, powders and potions a day, it can get a bit frustrating, to say the least.  

My husband has gotten into the habit of asking me when I can eat.  I'm on one medication which surrounds all food to help it digest properly.  I have to take it with each meal.  The problem is that it also surrounds vitamins, minerals and other medications, too, possibly reducing their effectiveness.  So, I have to take my medications spaced apart all throughout the day, to make sure it doesn't have a run-in with that particular medication.  Such fun.  One pharmacist told me that it's bad enough when patients have to take one dose of that "surrounding" medication, let alone three per day.  They and my doctors who see my medication list tell me to do the best I can. 

How do you manage your medications?  Do you keep a journal, have a pill keeper, or commit your medication schedule to memory?  I use a pill keeper, which seems to empty out pretty quickly.  Before I know it, I'm sitting at the kitchen table filling it back up again.  It's not that big a deal, really, to fill it, but it's just that it takes time away from the things I'd rather be doing, like reading, exercising, writing my blog posts, and spending time with my husband and furbabies.  

Living your life on your own terms is important.  Don't be a prisoner to your medication schedule.  If you are feeling overwhelmed, wondering how you're possibly going to fit all your medication into your day, seek out some help.  Your pharmacist can tell you which medications may interact with each other or certain foods. You can also ask him to devise a medication schedule for you, so you're sure you're taking them properly.  

Good luck!  Keep in touch.  :-)

When Those Little Things Add Up

If some little thing happens you're not apt to think much of it, right?  But what if one little thing after another little thing, after another, and another happens?  Do you tend to freak out a bit?  You're not alone.  At one point I had the following going on in my life:

• A blister on my foot
• An ornery knee
• An altered exercise routine
• A cat with allergies
• A husband with allergies
• Trouble sleeping
• Pesky cravings 

None were that challenging to deal with individually, but add them up and, yep, not happy.

 But, like it or not, life happens.  Sometimes those little things just build up and up and up and you just have to take a breath and back away a bit. You're okay.  These frustrating things will pass. LIfe will improve. 

So, what did I do to defuse the situation?  .

Blister:  I went to the doctor--a few times.  This wasn't just a tiny bit of skin knocked off the side of my foot.  It was a big black blister courtesy of some new shoes.  I always wear Band-aids on areas of my feet that are susceptible to blistering for awhile when I'm breaking in new shoes.  This time that apparently wasn't enough.  The shoes I'd gotten where slightly narrower than my usual pickings, and I paid for it big time.  The wound wasn't infected--yet.  That developed a bit later, but it began to heal, slowly.

Knee:  I used ice and heat on it, plus massage.  That worked out well.  The pain was pretty much gone by the time I saw the doctor.  I'd had knee issues for years, so I wanted to make sure everything was okay.  In the past I'd hyperextended it while walking down a steep hill on vacation in Gibraltar.  It didn't respond well to physical therapy or surgery, but within a month of starting to workout with a trainer in 2007 (6 years after the injury), I had no pain.    I was sold on exercise after that, let me tell ya.  

Exercise:  At first I backed off from exercise to give my blister time to heal, even though the doctor hadn't suggested limiting my activity.  The bandage was a bit thick to start with, so my shoes (the old, ratty ones I had attempted to replace with the narrow ones) felt kind of tight.  I didn't want to make things worse.  After a little break, I began exercising at home to DVDs.  I didn't feel comfortable enough to walk outside.  I didn't want to get a few blocks away and have my foot start hurting.  Anyway, I'd just gotten to the point where I was walking more freely, when I started having spasms in m knee that traveled down into my lower leg.  Lovely.  Couched again.  I was still able to do upper body exercises, though.

Allergies:  We brought the cat to the vet, who put her on children's allergy medication.  We have an enclosed outdoor yard for the cats so they can run around in the grass in safety, and the vet said she could go outside UNLESS she got worse by doing so.  Well, guess what:  She got worse.  So she looked at us in misery as if to say, "What did I do wrong?"  Poor girl.  The allergies are still bothering her.  Back to the vet we go.  As for Jim, my hubby, he got the worse case of seasonal allergies he's ever gotten this year, and a chest cold on top of that.  Over-the-counter medication, a lot of coughing and sneezing, and reminders from me to drink plenty of fluids and get enough sleep--it went on for weeks, but he finally kicked it. 

Sleeping:  I've been having sleep issues for quite some time due to menopause.  It could also be hereditary.  I was doing well if I had six hours sleep, that's how bad it was.  Some nights I didn't sleep at all--literally.  But I finally found the answer--reading.  I read from 30 minutes to 2 hours a night--depending on how interesting the book is.  The more boring the topic, the faster I go to sleep.  Problem solved!  

Cravings:  I love chocolate.  If it's in the house, I hunt it down and eat it.  Since hitting menopause, my craving for chocolate has increased 10-fold, I kid you not.  It's crazy!  I'm a personal trainer, I live a healthy lifestyle, and I enjoy eating healthfully.  But with menopause, all bets are off.  Luckily this has improved over the last few years.  It does get better.  In the meantime, I keep healthy snacks available, give myself a bit of chocolate, don't punish myself if I have more chocolate than I should, and use exercise to keep my stress level down.  

Do your best to find solutions to those little nuisances that get on your nerves.  Some problems might take longer to resolve than others, but work on them bit by bit.  It's better than letting them fester unchecked.  Good luck!

Do you have an experience of little things adding up that you'd like to share?  What did you do to remedy the situation?  I'd love to hear from you.  Email me at amy@acnlifecoach.com.  Thanks!

Chair Aerobics

In a recent post I talked about ways to sit less.  But then I thought, well, what about exercise for someone who uses a wheelchair or has trouble standing for any length of time?  When I was a growing up, I used a wheelchair quite often.  To exercise, I danced while seated, moving to the beat of the music; pumping my fists, raising my arms, kicking and stomping my feet, and so on. I had a ball and got a pretty decent workout besides.  Wall push ups, leg extensions, and leg curls are other options.  You can do that, too.  Make up your own routines to suit your mobility, ability, flexibility, and fitness level.  Make it fun.  But were there any videos available with organized aerobic programs?  

I searched Amazon.com and found a few choices available.  The one I chose to order was Chair Aerobics for Everyone on DVD.  I was so impressed with how good a workout I got from this DVD! I worked up a sweat and my muscles felt like they had had a really good workout.  The DVD includes cardio, free weight, and circuit training, and someone from the group always does a regressed version, so you can do the workouts regardless of your fitness level.  The DVD separates workouts into chapters, so I played them individually first until I got the hang of the routines.  If you're looking for a longer workout, choose to play all the segments.  The instructor of this aerobic workout is experienced and keeps things moving at a good pace.

This is a great workout for those who aren't able to stand--or stand for a long period of time--while exercising, have limited space at home or work, or are new to exercise.  You can get toned, burn fat, boost your energy, and have a great time doing it.  

Remember to ask your doctor before starting any new exercise program.  Always exercise safely, stay hydrated, and stop if you have trouble breathing or experience sharp pain.