Jog for 1 minute, then walk for 1 minute. Then increase the time for each by one minute. Continue increasing and alternating until you jog for 5 minutes and walk for 5 minutes. Do this 3-5 times during the week. Jog for 2, 3, 4, 5, 6, and 7 minutes, with 1 minute of walking in between each stretch. Do this 3-5 times during the week. Jog for 5 minutes, walk for 1 minute, jog for 10 minutes, then walk for 1 minute, jog for 15 minutes, then walk for 1 minute. Do this 3-5 times during the week. Jog for 15 minutes, walk for 1 minute, then jog for 15 minutes. Do this 3-5 times during the week. Repeat the routine for Week 4 or move on if you've adjusted. Jog for 45 minutes, with 1 minute walking breaks every 15 minutes. Do this 3 times during the week. Jog for 1 hour, with 1 minute walking breaks every 15 minutes. Do this 3 times during the week.

Summary: Jog for Week 1. Jog for Week 2. Jog for Week 3. Jog for Week 4. Jog for Week 5. Jog for Week 6. Jog for Week 7.

For most people, you will not feel any significant physical discomfort after your endoscopy. However, it is important to remember that you will be taking a sedative for the procedure. It might take a while for that medication to wear off. You might feel perfectly fine after the procedure. But you might be less alert than you realize. For many people, a sedative can impair judgement and delay reaction time. Avoid making any major decisions for 24 hours after your procedure. Plan to take the day off work. You will likely be physically capable of working, but your mind not be working as fast as usual. Take a break. Because of the sedative, you should not drive after your endoscopy. Ask a friend or family member to drive you home. You can also ask them to be there for you during the procedure. Be honest about your needs. Try saying, "I'm having a minor procedure, but I'm a bit nervous. Would you mind being on site for moral support?" Choose someone responsible. You want to know that the person you ask to give you a ride home will show up on time. Most people do not suffer from any complications during or after an endoscopy. However, as with any procedure, there are risks. Talk to your doctor about possible side effects. Ask him to tell you symptoms to look for. There are several indicators to look for. If you have a temperature or stomach ache in the 48 hours following your procedure, make sure to contact your doctor. Difficulty breathing and vomiting are also signs of distress. Call your doctor if you experience these symptoms. Your doctor may be able to give you some initial results immediately. For example, he can tell you if there are any obvious signs of damage. Your doctor might discuss these findings with you after the procedure. Remember that the sedative might impair your concentration. Depending on how you feel, your doctor might wait to discuss his findings. Some tests will take longer to complete. If your doctor collected tissue, these samples will likely need to be sent to a lab. It may take several days to get some of your results. Ask your doctor for a clear timeline about when you can expect some answers.

Summary: Plan your recovery. Find someone to help you. Anticipate side effects. Be prepared to get your results.

It's tempting to fire off a reply, but calm down with a few deep breaths. Then ask yourself if the email really deserves your attention. While you may feel offended, don't let this person dictate how you feel or the tone of your day. Focus on what's right for you. Ask yourself, "What am I accomplishing here? What will happen if I confront this person? What will happen if I don't?" We all communicate in different ways, and writing isn't a strong skill for everyone. What one person believes is a professional, direct statement can come off as brash or rude to someone else. Don't assume right away that they meant to be rude. Language or regional differences can cause miscommunications. When people try to use sarcasm or humor in an email, it is often misconstrued as rudeness. Respond asking for more information, citing specific statements that you'd like clarified. Sometimes rude messages are just poorly worded. For example, your coworker may have sent you a message saying, "I hope you find time to actually get your reports done today." You could respond, "All of my reports are complete except the one that's due tomorrow. Are you needing a draft copy for a project today?" Don't demand to know what they mean or be curt. For example, don't ask, "What's that supposed to mean?" or "What are you trying to say?" Talking to the person will allow you to better hear the tone of their words. Visit their workspace or call them to discuss your shared work or topics related to the email. Ask them to explain the rude statements from the email. Say, "I had a follow-up thought about the project and thought it'd be easier to say it in person. Do you have a minute?" You could also say, "Your email suggested that the specs were supposed to be ready already, but the due date they sent me said they weren't due until next week. Am I working off of the wrong timeline?"

Summary: Decide if it's worth your time and energy. Avoid making assumptions. Ask the sender for more information. Talk to the sender.

This is a free program that will allow you to download complete copies of websites. You can also download SiteSucker from the website at ricks-apps.com/osx/sitesucker/index.html. If you download the app from the website, double-click the downloaded DMG file. Drag the SiteSucker application icon to your Applications folder to install it. With SiteSucker's default settings, every page on the website will be copied and downloaded to your computer. SiteSucker will follow every link it finds but will only download files from the same web server. Advanced users can adjust the settings for SiteSucker, but if you just want to copy a website you don't need to worry about changing anything. SiteSucker will copy the complete website by default. One setting that you may want to change is the location for the copied website on your computer. Click the Gear button to open the Settings menu. In the "General" section, use the "Destination" menu to select where you want the files to be saved. SiteSucker will start downloading all of the content from the website that you entered into the URL field. This can potentially take a very long time, and you can monitor the progress in the bottom part of the SiteSucker window. If you're trying to download content from a password protected site, you'll be prompted for your login information. By default, SiteSucker will check your Keychain first to see if your login information is already stored. If it isn't, you'll need to enter this information manually. Once you have finished downloading the site, you can view it offline just as if you were online. SiteSucker will localize the web pages so that they point to the local downloaded files instead of the original online address. This allows you to view the entire site without an internet connection.
Summary: Download SiteSucker from the Mac App Store. Enter the URL of the website that you want to copy. Click the "Download" button to begin saving the website. Enter your username and password if prompted. View your copied website after it is finished downloading.