Health & Wellness
The Best Self 2010 Personal Planner

The Best Self 2010 Personal Planner

Turn your resolutions into reality
by Amy Meadows

We at Best Self Atlanta want to help you begin your own journey to becoming your best self—whatever that may mean for you. With the My Best Self 2010 Personal Planner, you’ll learn how to care for and strengthen your mind, body and spirit. The tips and advice provided by local experts in the fields of medicine, fitness, beauty and life coaching will give you the information you need to look at yourself from the inside out and ultimately take steps towards becoming the best possible you.


Personal fitness goal setter

“A man’s health can be judged by which he takes two at a time—pills or stairs.”  —Joan Welsh

Without a doubt, getting in shape—or staying in shape—is at the top of almost everyone’s New Year’s resolutions list. Of course, if you persevere this year, it won’t be on your list at all in 2011. So consider the answers to the following questions, provided by a few local fitness experts, and finally make good on the promise you have made to yourself so many times in the past.

How do I get started?
“The best way to begin setting fitness goals is one small step at a time. Goal setting is a process—it can be overwhelming for anybody. Start by writing down what you want in general, then get more specific. Next, qualify it with a deadline. Evaluate what it will take to achieve that goal within your budget and time constraints and establish a plan. Finally, execute that plan and you will be on your way towards your fitness goal.”
Rachel Payne, owner, master certified personal trainer, House of Payne Personal Training

How do I create a plan to fit my personal needs?
First, consider how active you currently are and design a plan that matches your fitness level. According to Paul Rodgers, C.S.C.S., CEO, IQ Fitness and Wellness:

  • If you are sedentary: You will need to build up your muscles and endurance again. Start off slow and then build each time you workout. Start off with a walk for 15-20 minutes. After that, you can push the walk to 30 minutes and add some hills. Before you know it, you will be able to jog for 30 minutes. Next you could add some resistance training; seek guidance from a professional fitness trainer to ensure you approach this new element correctly.
  • If you are somewhat active: You want to be realistic in terms of your fitness goals. Keep your workouts fun and interesting. Make a schedule and stick to it in order to stay on track with your new workout plan. Schedule three days on, one day off. Try scheduling specific workouts for each day. Stay away from machines and look online for functional workout routines. Build intensity and endurance with each session.
  • If you are very active: When we reach the level of “very active,” we often push too hard or we take too many chances. Form and function at this high level of performance become much more critical. The National Academy of Sports Medicine (NASM) outlines a very specific program that can help decrease injury and increase performance. Find a fitness professional to help you assess your routine.

What’s the best way to keep track of my progress or measure my success?
“Journal everything. Write down your workouts, nutritional intake and how you feel each day. That way you can see your progress even if it doesn’t always show on the scale. Remember, your body is always changing in different ways! Success is measured in many different ways; how you feel, how strong you are, how your clothes fit, weight or measurements or even if you made good choices for one whole day. Transforming your body is a process and so is success!”
Rachel Payne

Is there a simple way for me to put a tangible plan into action?
Get S.M.A.R.T
Whether you are sedentary, somewhat active or super athletic, Brian J. Johnston, speaker, fitness professional and best-selling author, recommends using the S.M.A.R.T. approach for setting your fitness goals:

S. You must be SPECIFIC about what it is you really want to accomplish. Saying you want to “be healthier” is too vague. Saying “I want to lose 3 inches from my waist and hips” or “I’m going to eat a large salad with dinner 4 times a week” is more specific and measurable.

M. Your desired outcome must be MEASURABLE. Make sure your ultimate goal(s) has some type of benchmark for success. More importantly, be sure to officially document the starting point somehow so you’ll know how far you’ve come, or need to go, to achieve success.

A. Make sure your desired outcome is ATTAINABLE. Setting super-lofty goals from the start can result in frustration and lead to giving up. Begin with “baby steps” you can achieve to bolster your confidence.

R. Be REALISTIC when setting goals. Develop a plan based on your particular body type or frame size, your current health history and your likes and dislikes. Wanting to wear a size 0 dress when your frame size/body type naturally accommodates a size 6 can wreak havoc on your morale. And yes, the same thing applies for pant/waist sizes!

T. Now that you’ve formulated a specific, measurable, attainable and realistic goal, the remaining question is: “By when?” All great accomplishments and/or projects are TIME-BOUND, which provides the “light at the end of the tunnel.”

My Action Plan
5 ways I will get more fit in 2010:
1.
2.
3.
4.
5.
*Consider re-evaluating your progress every 3 months to stay on target.


Healthy-meal recipes

Start the year off with these healthy meals from Weight Watchers. Mix and match your faves and you'll have a new repertoire of go-to dishes—all serve a minimum of four.

BREAKFAST
Ham & Eggs: Whisk 1 c. fat-free egg substitute, 1½ c. chopped fresh spinach, 1½ c. part-skim ricotta and 2 slices chopped lean ham. Spray a skillet with nonsitck spray. Cook until scrambled, 3 min. Serving Size: ½ c.

Apricot Oatmeal: Bring 1½ c. chopped dried apricots and 2 Tbsp. honey to a boil in a pan. Stir in 2 c. rolled oats; return to a boil. Simmer until most of the liquid is absorbed, 8 min. Serving Size: 1 c.

Savory Eggs: Bring 2 c. chunky tomato sauce to a boil in a skillet. Break in 4 eggs, one at a time. Cover and simmer until soft-cooked, 5-7 min. Top with 2 Tbsp. parmesan. Serving Size: ½ c. sauce

LUNCH
Veggie Spuds: Bake 4 potatoes at 425°F until tender, 1 hr. Halve; scoop out flesh. Mix flesh, 3 c. thawed frozen vegetables, and 1 c. shredded low-fat cheese. Spoon into shells; bake 10 min. Serving Size: 2 halves

E-Z Pizza: Spraying with nonstick spray between each sheet, line a pan with 8 stacked phyllo sheets. Bake at 350°F for 5 min. Top with 1½ c. shredded low-fat cheese and 2 sliced peppers. Bake 30 min. Serving Size: ¼ pizza

Spinach-Bean Stew: Bring 1 (14½-oz.) can Italian stewed tomatoes and 1 tsp. smoked paprika to a boil in a pan. Boil 1 min. Stir in 1lb. baby spinach and 2 (15-oz.) cans cannellini beans; cook, stirring for 5 min. Serving Size: 1 c.

DINNER
Squash Soup: Cook 1 sliced onion, 1 Tbsp. curry powder and 2 tsp. oil in a pan 5 min. Add 3 c. cooked mashed winter squash, 1 (14½-oz.) can chicken broth and 2 c. canned chickpeas; bring to a boil. Serving Size: 1 ½ c.

Turkey Italiano: Cook 1 lb. ground skinless turkey, 2 chopped shallots, and 1 tsp. olive oil in a skillet 10 min. Add 1 (14½-oz.)
can diced tomatoes with herbs and 1 Tbsp. capers; cook 10 min. Serving Size: ¾ c.

Tuna Teriyaki: Heat a grill pan and spray with nonstick spray. Mix 3 Tbsp. teriyaki sauce and 1 Tbsp. minced fresh ginger. Grill 4 (5-oz.) tuna steaks, brushing with sauce, 5 min. per side. Serving Size: 1 steak

SNACK
Deviled Eggs: Halve 4 hard-cooked eggs; remove yolks and mash with 2 tsp. low-calorie mayonnaise, 2 tsp. chili sauce and 1 tsp. mustard. Spoon filling evenly into whites. Serving Size: 2 halves

Hummus: Puree 1 (15-oz.) can rinsed chickpeas, ½ c. plain fat-free yogurt, juice of ½ lemon, 3 crushed garllic cloves, 1 Tbsp. water, 2 tsp. olive oil and ½ tsp. smoked paprika in a food processor. Serving Size: ¼ c.

Shrimp Tapas: Cook 4 minced garlic cloves and 1 Tbsp. olive oil in a skillet 1 min. Add 1 lb. peeled and deveined shrimp and 2 tsp. chopped fresh oregano; cook until shrimp are pink, about 3 min. Serving Size: 6 shrimp

Recipes reprinted from Weight Watchers Magazine ©2009 Weight Watchers International, Inc. All rights reserved.

My Action Plan
5 ways I will eat healthier in 2010:  
1.
2.
3.
4.
5.
*Consider re-evaluating your progress every 3 months to stay on target.


Health-screening checklist

“In health there is freedom. Health is the first of all liberties.” —Henri Frederic Amiel

It’s been said that health is not defined as simply the absence of illness. In fact, being healthy requires you to be as proactive as you are active, paying regular visits to particular healthcare professionals at various points in your life for proper evaluation.Consider these tips to help you make sure you’re taking care of your body by getting the right health screenings for your age.

Your 30s
Skin
❍    Monthly mole self exam
❍    Skin exam by a physician every 3 years
(if you have lots of freckles or moles, consider getting checked every year)

Heart
❍    Blood-pressure check every 2 years
❍    Cholesterol check every 3-5 years

For women
❍    Monthly breast self exam
❍    Annual clinical breast exam
❍    Annual PAP and pelvic exam
❍    Baseline mammogram between the ages of 35 and 40
❍    Annual STD screening (if sexually active with new or multiple partners)

For men
❍    Monthly testicular self exam
❍    Annual testicular-cancer screening
❍    Annual STD screening (if sexually active with new or multiple partners)

Eyes, Ears, Teeth, General
❍    At least two eye exams between the ages of 30 and 39
❍    Hearing test at least once every 10 years
❍    Monthly teeth and gum self exam
❍    Dental exam twice a year
❍    Routine physical every 2-3 years, including weight and BMI check
❍    Thyroid screen every 5 years

Immunizations
❍    Tetanus booster every 10 years
❍    Optional annual influenza vaccine


Your 40s
Skin
❍    Monthly mole self exam
❍    Annual exam by a physician

Heart
❍    Blood-pressure check every 2 years
❍    Cholesterol check every 3-5 years

For women
❍    Monthly breast self exam
❍    Annual clinical breast exam
❍    Annual PAP and pelvic exam
❍    Annual screening mammogram
❍    Screening breast MRI for women at higher risk for breast cancer (greater than 20 percent lifetime risk)
❍    Annual STD screening (if sexually active with new or multiple partners)

For men
❍    Monthly testicular self exam
❍    Annual testicular-cancer screening
❍    Annual digital rectal exam and Prostate-Specific Antigen (PSA) testing
❍    Annual STD screening (if sexually active with new or multiple partners)

Eyes, Ears, Teeth, General
❍    Eye exam every 2-4 years
❍    Hearing test at least once every 10 years
❍    Monthly teeth and gum self exam
❍    Dental exam twice a year
❍    Routine physical every 1-2 years, including weight and BMI check
❍    Thyroid screen every 5 years

Immunizations:
❍    Tetanus booster every 10 years
❍    Optional annual influenza vaccine

Your 50s
Skin
❍    Monthly mole self exam
❍    Annual exam by a physician

Heart
❍    Blood-pressure check every 1-3 years
❍    Cholesterol check at least every 1-3 years
❍    At least one stress test if you have multiple risk factors for heart disease
❍    At least one screening for silent cardiac or carotid vascular disease
❍    Diabetes screening during annual physical

For women
❍    Monthly breast self exam
❍    Annual clinical breast exam
❍    Annual PAP and pelvic exam
❍    Annual screening mammogram
❍    Screening breast MRI for women at higher risk for breast cancer (greater than 20 percent lifetime risk)

For men
❍    Monthly testicular self exam
❍    Annual testicular-cancer screening
❍    Annual digital rectal exam and Prostate-Specific Antigen (PSA) testing

Bones
❍    Bone-density screening (for post menopausal women)

Eyes, Ears, Teeth, General
❍    Eye exam every 2-4 years
❍    Hearing test at least once every 10 years
❍    Monthly teeth and gum self exam
❍    Dental exam twice a year
❍    Annual routine physical, including weight and BMI check
❍    Thyroid screen every 5 years

Immunizations
❍    Tetanus booster every 10 years
❍    Optional annual influenza vaccine

Additional
❍    Colorectal scan (colonoscopy) every 10 years beginning at age 50
❍    At least one electrocardiogram (EKG)

Your 60s
Skin
❍    Monthly mole self exam
❍    Annual exam by a physician

Heart
❍    Blood-pressure check every 1-3 years
❍    Cholesterol check at least every 1-3 years
❍    At least one stress test if you have multiple risk factors for heart disease
❍    At least one screening for silent cardiac or carotid vascular disease
❍    Diabetes screening during annual physical

For women
❍    Monthly breast self exam
❍    Annual clinical breast exam
❍    Annual PAP and pelvic exam
❍    Annual screening mammogram 
❍    Screening breast MRI for women at higher risk for breast cancer (greater than 20 percent lifetime risk)

For men
❍    Monthly testicular self exam
❍    Annual testicular-cancer screening
❍    Annual digital rectal exam and Prostate-Specific Antigen (PSA) testing

Bones
❍    Bone-density screening at age 65 (sooner if you have risk factors for osteoporosis)

Eyes, Ears, Teeth, General
❍    Annual eye exam, checking for glaucoma and cataracts
❍    Regular testing for hearing impairment (depending on personal needs)
❍    Monthly teeth and gum self exam
❍    Dental exam twice a year, paying special attention to the gum line for infection, receding gum lines or oral lesions
❍    Annual routine physical, including weight and BMI check
❍    Thyroid screen every 5 years

Immunizations
❍    Tetanus booster every 10 years
❍    Annual influenza vaccine
❍    H1N1 vaccine (over the age of 65)
❍    Herpes zoster vaccine at age 60
❍    Pneumococcal vaccine (over the age of 65), repeating every 5-6 years if you have chronic lung disease

Additional
❍    Colorectal scan (colonoscopy) every 10 years
❍    Fecal occult flood and/or flexible sigmoidoscopy every 5 years
❍    At least one electrocardiogram (EKG)

Your 70s
Skin
❍    Monthly mole self exam
❍    Annual exam by a physician

Heart
❍    Blood-pressure check every 1-2 years
❍    Cholesterol check at least every 1-3 years
❍    At least one stress test if you have multiple risk factors for heart disease
❍    At least one screening for silent cardiac or carotid vascular disease
❍    Diabetes screening during annual physical

For women
❍    Monthly breast self exam
❍    Annual clinical breast exam
❍    Annual PAP and pelvic exam
❍    Annual screening mammogram
❍    Screening breast MRI for women at higher risk for breast cancer (greater than 20 percent lifetime risk)

For men
❍    Monthly testicular self exam
❍    Annual testicular-cancer screening
❍    Annual digital rectal exam and Prostate-Specific Antigen (PSA) testing

Bones
❍    Annual bone-density screening

Eyes, Ears, Teeth, General
❍    Annual eye exam, checking for glaucoma and cataracts
❍    Regular testing for hearing impairment (depending on personal needs)
❍    Monthly teeth and gum self exam
❍    Dental exam twice a year, paying special attention to loose teeth, gum disease and oral lesions and alerting the dentist if you experience dry mouth
❍    Annual routine physical, including weight and BMI check
❍    Thyroid screen every 5 years

Immunizations
❍    Tetanus booster every 10 years
❍    Annual influenza vaccine
❍    H1N1 vaccine (over the age of 65)
❍    Herpes zoster vaccine (if you did not receive one in your 60s)
❍    Pneumococcal vaccine (over the age of 65), repeating every 5-6 years if you have a chronic lung disease

Additional
❍    Colorectal scan (colonoscopy) every 10 years
❍    Fecal occult flood and/or flexible sigmoidoscopy every 5 years
❍    At least one electrocardiogram (EKG)

NOTE: Since individual health needs vary based on risk factors, consult your physician. Opinions regarding screenings may vary slightly from physician to physician, please check with your doctor about your needs.

Compiled using information provided by: Thomas E. Bat, M.D., North Atlanta Primary Care PC; Michaele L. Brown, M.D., Family Physician Center; Kimberly C. Hutcherson, M.D., Gwinnett Medical Center; Alexander S. Voljavec, M.D., Cobb Medical Associates

Areas of concern
1.
2.
3.
4.
5.

My Action Plan
Screenings scheduled/completed: 
1.
2.
3.
4.
5.
*Consider re-evaluating your progress every 3 months to stay on target.


Beauty boosters

“Beauty of whatever kind, in its supreme development, invariably excites the sensitive soul to tears.” —Edgar Allen Poe

How do you define physical beauty? For some, a natural appearance with very little makeup or fuss is truly beautiful. For others, the glamorous look, with perfectly coiffed hair and professionally applied makeup, is the epitome of attractiveness. Customize your own unique beauty regimen with the following tips from Alison O’Neil of The Beauty Becomes You Foundation, Lyn Ross, L.M.E., founder of Institut’ DERMed, and Alyson Hoag, founder of Authentic Beauty.

Hair
❍    Wash your hair less frequently as you age.
❍    Cut your hair at least every 6 weeks. Keep it shaped up and looking in style.
❍    Wear a hat when you are in the sun. Hats protect your scalp from the sun and give you a break from having to “do” your hair.

Skin
❍    Get plenty of sleep—it boosts your immune system and keeps all of your cells balanced.
❍    Find a skin-care routine that you like—if it feels good, you will do it. And if you learn to take care of your skin daily, it will look beautiful for many years to come.
❍    Protect yourself from the sun daily. Wear an SPF of at least 15 and exfoliate weekly with a gentle scrub.

Nails
❍    Keep your hands moisturized so that your nails will benefit as well.
❍    Get regular manicures, as they ensure that your nails are kept clean and healthy.
❍    Do not cut your nails so short that there is no free edge—it is there to protect the finger.
❍    Do not cut cuticles—it can lead to infection. Instead, push them back and, if needed, use an enzyme to reduce the cuticle skin gently.
❍    Use formaldehyde-free nail-polish remover to be safe.

Makeup
❍    Have a professional match your base color to your natural skin tone.
❍    Light makeup always enhances more than heavy makeup.
❍    Some lipsticks dry out lips because of preservatives and fragrances—chapped lips happen because of this irritation.
❍    Remove your makeup every night and before you work out.

Anti-aging tips
❍    Sleep is the best remedy. Get an average night’s sleep of 8 hours regularly. It allows the immune system to heal and rejuvenate both appearance and spirit.
❍    Topical hydration is the fastest way to make skin, hair and other features maintain healthy levels of moisture and appear their healthiest. One of the most popular ingredients to look for in products is hyaluronic acid.
❍    Keep a youthful attitude. It is a key factor that costs nothing and is what you recognize immediately in people you think look younger than they are.

Look and feel beautiful on a budget
❍    Take time to take care of yourself. Spend an extra 10 minutes doing your makeup.
❍    Buy lipstick! It’s a cheap way to add new color—it’s not called "the lipstick effect" for nothing.
❍    Get a scalp massage when getting your hair done—it’s cheaper than a full-body massage and also relaxing and good for your hair!

Embrace the urge to splurge
❍    One treatment you should splurge on at least once a year: A massage
❍    One treatment you should splurge on at least once in your lifetime: A cosmetic surgical procedure

Enhance your natural beauty
Even if you’re generally happy with your outward appearance, that doesn’t mean you haven’t considered having a little something done. Having a cosmetic procedure can help you enhance the natural beauty you were born with and boost your confidence exponentially. If you’re not sure what’s available to you, consider these options:
❍    Varicose or Spider-Vein Removal
❍    Chemical Peel
❍    Botox
❍    Microdermabrasion
❍    Hyperbaric Oxygen Facial
❍    Cosmetic Dentistry
❍    Instant Orthodontics
❍    Scalpel-less Facelift
❍    Body Sculpting
❍    Teeth Whitening
❍    Sunless Tan
❍    Breast Augmentation
❍    Liposuction
❍    Skin Tightening
❍    Laser Hair Removal
Please consult with a licensed and qualified professional before making any decisions or having a procedure performed.

My Action Plan
Screenings scheduled/completed: 
1.
2.
3.
4.
5.
*Consider re-evaluating your progress every 3 months to stay on target.


Inner-beauty pledge

“People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in,
their true beauty is revealed only if there is a light from within.” —Elisabeth Kubler-Ross

Striving to evolve mentally, spiritually and emotionally will help you find an innermost peace that not only makes you beautiful to others, but also to yourself. And now is a great time to make a pledge to develop all of your inner gifts and turn on that light within yourself. Use the following worksheet with tips and advice from Meg Altenderfer, coach and consultant with Shima Creations LLC and the School of Humanity and Awareness at the Center for Inner Knowing; Patty Binns Farinola, relationship coach with PFCoaching; and Suellen Germani, certified life coach and organizer with Creative Order to determine where you are.

Which qualities do you see in yourself?
❍    Joy in life
❍    Confidence in your abilities
❍    Comfortable in your own skin
❍    Self-awareness
❍    Self-compassion
❍    Self-esteem
❍    Strength
❍    Authenticity
❍    Generosity
❍    Spiritual grounding

Ask yourself these questions
What does inner beauty mean to me?

What is my motive or reason for pursuing this journey?

Can I have patience with myself along the way?

Who am I really?

What does my soul want?

What do I revere?

What really makes my heart happy?

What do I know I should be doing but am avoiding?

What are my top three complaints about my life and what do they say about me?

What are my passions?

What are my innate talents and gifts?

What do I want more of in my life?      

Evolve mentally and spiritually
Consider these tips; check them off as you as you achieve them or feel you’ve mastered them:
❍    Give up trying to determine exactly HOW you will get what you want and trust that the universe will provide.
❍    Begin a meditation practice.
❍    Exercise—get into your body.
❍    Keep a gratitude journal—write down at least three things you are grateful for every night.
❍    Discover your needs and start getting them met.
❍    Discover your inner child—heal the wounds and let the real you come out and play.
❍    Find what makes you feel more alive and connected and do more of that.
❍    Trust your intuition. Pay attention to the opportunities that come your way.
❍    Seek help—we were put here to help each other.

Now add these to your endeavor:
❍    Don’t go it alone—find a community of people to join you on the journey.
❍    Find a spiritual growth program and/or spiritual advisor.

Transform your personal relationships
Improving your personal relationships—both old and new—is actually one of the keys to finding inner peace.
❍    Send positive thoughts to others.
❍    Listen to others without bringing your own agenda into the conversation.
❍    Be kind and be in service—consider what others are going through to better understand how they are treating you.
❍    Interview your friends—find out what they love about you, what they have been afraid to tell you and the one thing they could change if they could.
❍    Be more compassionate with yourself—you will have more patience with and acceptance of others.
❍    Find ways to address the people in your life who don’t feel good to be around—release the people who don’t support you and have conversations with those you can’t walk away from.

My Action Plan
5 ways I will develop my inner self in 2010:
1.
2.
3.
4.
5.
*Consider re-evaluating your progress every 3 months to stay on target.


Volunteer action

“We make a living by what we do, but we make a life by what we give.” —Winston Churchill

One of the best ways to feel good about yourself is to do good for others. Incorporate volunteering into your plan for becoming your ultimate best self and you’ll learn how it feels to make a real difference in the world around you.

Ask yourself these questions:
What issues have affected me personally or most directly (such as an illness, a challenge, etc.)?

Who do I want to help (e.g. the homeless, the elderly, children, animals)?

What unique skills and abilities do I have to offer?

How much time each week or month do I have to devote to a cause?

Where can I find the right fit for my interests?

Check out these Web sites:
❍    www.volunteermatch.org
❍    http://dogood.ajc.com
❍    www.americantowns.com

And look into these local organizations:

To help animals:
❍    Atlanta Animal Rescue Friends (AARF)
❍    Furkids Inc.
❍    PAWS Atlanta
❍    Pets Are Loving Support
❍    Southern Hope Humane Society

To help children:
❍    Children’s Restoration Network
❍    Girl Talk
❍    Metro Atlanta CASA Collaborative

To help the elderly:
❍    Life Enrichment Services
❍    LIFESPAN Resources Inc.
❍    Senior Connections

To help with disaster relief:
❍    American Red Cross, Metropolitan Atlanta Chapter
❍    Citi IMPACT Ministries

To help with medical- or illness-related causes:
❍    AID Atlanta Inc.
❍    Alzheimer’s Association, Georgia Chapter
❍    Arthritis Foundation—Georgia Chapter
❍    Cystic Fibrosis Foundation—Georgia Chapter
❍    It’s the Journey Inc.
❍    National MS Society—Georgia Chapter
❍    Shepherd Center

My Action Plan
I will give of my time and/or my finances to the following causes:
1.
2.
3.
4.
5.
*Consider re-evaluating your progress every 3 months to stay on target.


Personal wish list for more fun

“Oh, the places you’ll go. Oh, the things you’ll see.” —Dr. Seuss

Becoming your best self is serious business, but that doesn’t mean you can’t have fun along the way! In fact, having more fun is encouraged. In 2010, why not add more recreation and merriment to your life? Try something new—something you’ve never done before. Or spend more time enjoying a hobby you’ve always loved. Consider some of these suggestions and see how quickly you feel like a better—and more relaxed—version of yourself.

I want to have an adventure…
❍    Go rock climbing: Atlanta Rocks! Intown, 1019 Collier Road NW, Suite A, Atlanta, GA 30318, (404) 351-3009, www.atlantarocks.com
❍    Try skydiving: Atlanta Skydiving, (770) 684-DIVE, www.ascsdydiving.com
❍    Shoot the rapids: High Country Outfitters, (888) 688-3485, www.highcountryoutfitters.com

I want to step outside my comfort zone…
❍    Humor yourself: Jeff Justice’s Comedy Workshop, (404) 262-7406, www.jeffjustice.com
❍    Experience open-mic night: Eddie’s Attic, 515-B N. McDonough Road, Decatur, GA 30030, (404) 377-4976, www.eddiesattic.com
❍    Speak for yourself: Allconnect Toastmasters, 1600 Riveredge Parkway, Suite 200, Atlanta, GA 30328, (404) 260-2262, www.toastmasters.org

I want to get creative…
❍    See yourself in pictures: CameraShy, Digital Photography Classes, (404) 247-8079, www.camerashy.info
❍    Pick up a pen: Margaret Mitchell House, Adult Writing Classes, 990 Peachtree St., Atlanta, GA 30309, (404) 249-7015, www.margaretmitchellhouse.com
❍    Find your rhythm: Emory Center for Lifelong Learning, Adult Piano Courses, 1256 Briarcliff Road, Atlanta, GA 30306, (404) 727-6000, http://cll.emory.edu

I want to play like a child…
❍    Outside: Paintball Atlanta, (770) 594-0912, www.paintball-atlanta.com
❍    Indoors: Planet Q-Zar Laser Tag, 3750 Venture Drive, Duluth, GA 30096, (770) 497-1313, www.qzaratlanta.com
❍    How about Chuck E. Cheese for adults?: Dave and Buster’s (D&B), 2215 D&B Drive, Marietta, GA 30067, (770) 951-5554, www.daveandbusters.com

I want to partake of the classics…
❍    Get bowled over: Midtown Bowl, 1936 Piedmont Circle NE, Atlanta, GA 30324, (404) 874-5703, www.midtownbowl.com
❍    Skate away: Sparkles Roller Rink, 1104 Grayson Highway, No. 20, Lawrenceville, GA 30145, (770) 963-0922, www.sparklesrollerrinks.com
❍    Fore!: Pirate’s Cove Adventure Golf Mini golf and putt-putt, 3380 Venture Parkway, Duluth, GA 30096, (770) 623-4184, www.piratescover.net

My Action Plan
5 fun activities I will try in 2010:
1.
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5.
*Consider re-evaluating your progress every 3 months to stay on target.