Track your activities and reactions over two weeks. Observe how you respond to your environment. Monitor your physical and mental health. Examine recent bank statements.

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If you suspect you may have ADHD, pay attention to your emotions and reactions for a couple of weeks. Write down what you do and how you react and feel. Pay attention especially to your impulses and feelings of hyperactivity.  Impulse control: Having ADHD may mean that you have a hard time controlling impulses. You may do things without really thinking them through, or you can be impatient and have trouble waiting your turn. You may find yourself dominating conversations or activities, answering people and saying things before they have finished what they are saying, or saying things and frequently regretting them later. Hyperactivity: With ADHD, you may feel restless all the time, need to always fidget and fiddle, and talk excessively. You may be told often that you speak too loudly. You might sleep a lot less than most people or have trouble falling asleep. You might have trouble sitting still or staying seated too long. Some with ADHD feel overwhelmed by so much detail throughout the day, yet at the end of the day do not remember important details or events. Some examples of situations that might overwhelm someone with ADHD include a crowded venue with music and many conversations happening simultaneously, a potpourri of aromas ranging from air fresheners, flowers, and food to perfumes and colognes, and perhaps a variety of lighting effects such as television screens or computer displays.   This type of environment can make the individual virtually unable to participate in a simple conversation, let alone excel at exercising business acumen or social graces. You might turn down invitations to these types of events because of how they make you feel. Social isolation can easily work its way into depression. Individuals with ADHD often experience anxiety over unfamiliar situations. These feelings can also lead to social isolation. Symptoms of ADHD can exacerbate certain health issues, as anxiety, depression, stress and other issues. Your forgetfulness may contribute to missed doctor's appointments, missing...


Track your bowel habits. Eat a high-fiber diet with lots of fluids. Stay active. Stick to a regular pattern.

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Prior to your surgery, start paying attention to your bowel habits.  This will help you figure out if you need to proactively treat constipation or just be prepared to treat it after surgery.  Knowing that surgery can cause some constipation, you need to be paying attention to your bowel habits prior to your procedure. Note how often you go.  Is it everyday?  Is it two times a day or every other day? In addition, start paying attention to whether or not it's easy to go.  Even if you're feeling regular, if you have difficulty passing stools, this is still a part of constipation. If you notice that you're having some signs of constipation, treat it before going into surgery.  It could worsen after your surgery. To help keep your bowels moving prior to surgery, make sure you pay attention to your diet and fluid consumption.  If you're not eating well prior to surgery, this could set you up for more constipation issues after your surgery.  A high-fiber diet is one key aspect to constipation prevention.  Knowing you have surgery coming up, focus on meeting your daily fiber recommendations. The highest fiber foods include:  legumes (like beans and lentils), 100% whole grains (like oatmeal, brown rice, quinoa or whole wheat bread), fruits and vegetables. Track your fiber content in a food journal or tracking app.  Women should aim for 25 grams of fiber daily and men should consume at least 38 grams of fiber per day.  Also focus on meeting the minimum fluid guidelines each day.  Remember, you should aim for at least 64 oz of clear, hydrating fluids each day. In addition to monitoring your diet prior to your surgery, also keep up with your physical activity routine.  This is another essential component to constipation prevention.  You should start walking around as soon as your doctor gives you the okay after surgery. Being active after surgery not only helps prevent constipation, it can also aid in overall healing.  Regular exercise stimulates your colon.  In addition, aerobic exercises with light impact (like...


Track your dog’s heat cycle. Get a vaginal smear done by your vet. Have a serum progesterone test done on your dog.

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Dogs go into heat about twice a year, so track your dog's cycle to determine when she is ovulating (which means she is fertile).  Female dogs have four different stages in their cycle: proestrus, estrus, metestrus, and anestrus. You may need to track several of your dog’s heat cycles to confirm each stage.  The proestrus stage starts when the female dog’s vulva begins to swell and starts to spot. It is usually nine days, but can last from four to 20 days. During this stage, your dog may attract males but not accept them for mating.  The estrus stage begins next, and this is the period where the female dog can breed. This period usually lasts nine days, and she is most fertile for the first five days of it. She will become more social with males and allow them to mate with her. You'll know the fertile stage is complete when her vagina returns to its normal appearance and she no longer flirts with or accepts mates.  The metestrus stage is usually 50 days, but can last from 80 to 90 days, and the final stage called the anestrus stage can last for two to three months. During the metestrus and anestrus periods, the female dog is at the end of her cycle and will not allow breeding. You can confirm your dog is in heat by having your vet perform a vaginal smear on your female dog. A vaginal smear is done by examining vaginal cells from your dog under a microscope. It is a non-invasive procedure and does not harm your dog. Your vet will require a sample from your dog and may perform a test on several samples to confirm your dog is in heat. As part of the testing, your vet will look for changes in cells that show your dog is ovulating. The vaginal smear can also determine your dog’s optimal breeding time. You can also determine your dog’s ovulation by having your vet do a blood test to measure the progesterone level in your dog’s blood. This test requires your dog to provide a blood sample. Your vet may need several samples to accurately predict your dog’s ovulation period. This test is considered very accurate for...


Track your emotional spending totals. Create a budget. Open a savings account. Set a spending limit.

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Save all of your receipts and write down your totals. Record them on paper, smartphone app, or spreadsheet on your computer--whatever works best for you, as long as you are writing it down. The act of writing down your spending totals shows you just where your money is being spent. Tracking your spending helps you stay conscious of your spending habits. Grab a notebook and write down the headings: date, purchase, amount, and necessity. Then take your receipts of recent purchases and fill out the corresponding headings with the information on your receipts. Write down the date you purchased it, what the item was, the amount you spent, and how necessary the purchase was. You can base this off of a "yes or no" system or numerically, such as "1-5," with "1" being the least needed and "5" being a necessity. Write down how much money you earn each month, how much you spend on bills, and how much you need for expenses like groceries and gas. Make note of how much you have left over after taking care of your expenses. This will help guide your spending habits and keep you focused on your financial goals. If you don’t already have one, open a savings account to invest in yourself and your future. Commit to contributing a certain amount to the account each month. This should leave you with less extra money after paying for living expenses each month, which means less money for potential emotional spending. After budgeting, you will know how much extra money you have each month. Set aside some of this total for your savings and some for your spending. Only spend as much as you budget for. You may have to use some discipline to not overspend, but budgeting helps you resist emotionally spending money. If you blow through your spending for a given month but still want to shop, tell yourself, “It’s not in the budget.”


Track your expenses. Create your budget. Avoid making impulsive purchase decisions.

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Save receipts for all purchases you make in a month. Gather your monthly bills. Sort them into two main categories: fixed and flexible. Break each of these down further into two subsections: needs and wants.  Fixed expenses are roughly the same from month to month. Fixed needs are things like rent, utilities, car payments, student loans, insurance, basic phone service, and ongoing healthcare expenses. Fixed wants are typically subscription entertainment services, such as cable television bills, premium phone service, and high speed Internet (unless necessary for your business). Flexible expenses vary from month to month. While they often have a minimum required cost, most people spend more than that. Flexible needs are things like food and clothing. Flexible wants are typically entertainment, alcohol, hobbies, electronics, and other items that we may treat ourselves or our loved ones to. Some banks and credit card companies offer free automated software that tracks your spending and can create some of these categories for you. Start with your typical net monthly income, which is your paycheck after taxes. First subtract your fixed expenses. Then, determine what 10 percent of your net income is. This should be your minimum goal to save each month. Subtract that number from what's left of your paycheck. The final amount is what you will work on to figure out a budget.  Do you have enough money after bills and savings to cover your typical spending habits? If not, reduce your expenses. Look first at flexible wants, then to fixed wants and flexible needs for areas you can improve. If you income is irregular, such as most retail workers who don't usually have fixed schedules, start with an average of the last six to twelve months. Always "sleep on" larger purchases that don't need an immediate decision. If you aren't mindful of your spending, a trip to the store or a few clicks on the web can blow your entire budget. What constitutes a larger purchase will vary depending on your income level. The two biggest...


Track your family's whereabouts. Install an app to keep track of your own phone. Find a lost phone.

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Any smartphone or regular phone with a GPS chip can be tracked. Here are some options for keeping track of your family's location at all times:  Contact your cell phone provider to ask if they offer a family tracking plan for an additional monthly charge. This may also come with parental control abilities.     Install a GPS tracking app on your family's smart phones. Some apps allow the user to voluntarily share her location with friends, while others are intended for parents to track children. Browse your phone's app store or do research online to find the app that suits your needs.     Install AccuTracking on non-smart phones. AccuTracking is one of the few third-party location trackers that works on non-smart phones. See their website for which phone models it works with and monthly fee information. If you are trying to track someone's location without his permission, install an app hider on their phone and use it to conceal the tracking app. Alternatively, you can put the tracking app in an obscure folder of their phone to minimize his chance of finding it. If you're worried about losing your phone or having it stolen, there are many apps designed to let you track your phone's GPS location from a computer and/or prevent a thief from using it.  Browse your phone's app store or search online for a tracking or anti-theft app that works on your device. AccuTracking is one of the few services that can track (GPS-enabled) non-smart phones. If you already lost your phone and did not previously install any tracking software, you still have a chance to locate it:  Many smart phone manufacturers can automatically locate your phone. Call customer service or search online for instructions for your model. If you have access to a computer, you will likely be able to track your phone's location and/or set it to make a loud sound at regular intervals. Some tracking apps (such as Android's "Plan B") can be downloaded remotely onto your phone from a computer. Make sure to do this before your smart phone runs out of...


Track your grocery spending habits and make a reasonable budget. Stick to your grocery budget when you’re out shopping. Create a grocery list and stick to it to avoid unnecessary purchases. Use coupons to get a discounted price on things you need.

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Over a period of 2 or 3 months, keep track of how much money you spend at the grocery store and what kind of items you usually buy. After 3 months have passed, average out the receipts to determine how much you spend most weeks. Then, set up a budget that determines how much money you’re permitted to spend on food every week.  You could even break out budget categories that include things like meat, produce, dairy, desserts, and non-perishables . You can also tweak your budget to improve your eating habits. For example, say you typically spend $30 a week on dessert and only $15 on produce. In your budget, you can limit yourself to only $10 a week for sweets and try to spend $25 on fruits and veggies. If you’re trying to save money on food, it’s crucial to have a grocery budget. If you live alone, try to spend less than, for example, $300 USD on food each month. Stick as closely to your budget as you can. It’s easy to justify going $10 or $15 over your grocery budget for, say, an especially juicy-looking steak or a delicious dozen bagels. However, these expenses add up quickly. For example, say that buying that dozen bagels would put you $5 over-budget. Purchase a cheaper carbohydrate instead (e.g., a loaf of day-old bread) and plan to get the bagels next time. Before you do your weekly shopping, sit down and write out a list of everything you’re planning to buy at the grocery store. Then, when you’re shopping, purchase only things that you’ve marked down on the list. Don’t let eye-catching advertisements distract you, and resist the temptation to buy tasty-looking snacks that you hadn’t planned to purchase.  Your grocery list should be generic enough to allow some flexibility with close substitutes. Sticking to a set grocery list will help you buy only what you actually need. It’ll also keep you from buying cheap or tasty-looking foods that aren’t on the list. While clipping coupons may seem time-consuming, it’s actually a great way to get some impressive discounts on your groceries. Flip through a coupon...


Track your habits. Reduce reckless and wasteful spending of money. Cut back on environmental waste. Save money on water usage. Reduce your food waste.

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Use a notebook to keep a record of your activities for a week, in order to recognize wasteful patterns, such as overspending or overcommitting yourself to too many things. By writing about what you focus on each day, you'll gain an appreciation of what is wasting your time and energy. The first step to changing your habits is to take note of them. It's easy to discount the value of money and to spend it without any planning. Setting aside a portion of your income each month to put into a savings account can help give you more financial freedom. Create budgets for each of your needs, such as housing, groceries, bills, and your social life.  Save money by setting a realistic spending budget and by making goals to save for bigger expenses. Save spare change in a jar, and then bring it to the bank when you have filled the jar with coins. Mark bills and other payment deadlines on a calendar so that you are never caught off-guard by a big expense. Preparation is key to financing your future. Evaluate your environmental impact by factoring in electricity use and gas use, along with any efforts you make to recycle and reuse materials. Think of ways to cut back on any waste of planetary resources. Try walking or riding a bike to work instead of driving, for instance. Much of what we use can be reused or recycled. Used objects can also be repaired or passed onto a friend or sibling. You can reduce the amount of water you are wasting by turning it off whenever you are not actively using it, such as while brushing your teeth. Be sure to fix any leaks in faucets or toilets right away. Take short showers and limit water usage while rinsing dishes, using only what is necessary to clean. Your utility bill will surely thank you, and your carbon footprint will be reduced as well. Clean out your fridge each week and keep expiration dates of food in mind. Creating lists before you head to the grocery store can prevent needless purchases and later waste.  In the US, about 40% of food waste is generated at one's home. Be sure that...


Track your progress. Revise your diet. Reward yourself for making progress. Share your diet. Whittle down your diet. Pre-pack your meals. List the nutritional aspects of your meals.

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You’ll only know progress via quantitative measurement.  Picking a goal weight, measurement, or shirt size may help determine how long you will need to be on your diet.  Weigh yourself before starting, and pick out a day to weigh yourself each week at the same time, wearing the same clothes.  Be consistent to see the gradual changes.  Track it graphically or with an app to see your gradual improvement. Break out the measuring tape.  The scale may not tell the entire picture because muscle has a different composition than fat.  While the scale may not show significant change, there could be drastic changes in the waist, hips, etc.  Take your measurements, or have someone help you take them, to get your starting point.  Just as with your weight, take the same measurements periodically to gain an understanding of the changes in your composition. Track the days you stay on track.  Knowing the number of consecutive days you’ve managed to stick to your diet provides positive reinforcement.  It’s easy to be confident with your results when you know you’ve been dedicated.  Try challenging yourself to a timeline, like reaching for a specific weight, a max bench press, or the completion of a race at the end of your time period. Change small things, and try new ones!  Determine what is working for you, what isn’t, and make small modifications that you can stomach.  Try a food gallery for options that may whet your appetite. Revisit your goals every month and make changes as needed. Some experts recommend rewarding yourself for hard work by steering away from food and doing something else that makes you happy, like getting a massage, buying a book, or seeing a movie.  Some diets may even build in sweets or reward meals. Be sure not to use a cheat meal to overindulge or as a reason to eat something ridiculously high in calories. Be proud of your creation!  Your success will be infectious, and when others ask you about how you’ve made changes it will reinforce your commitment.  Tell your family and friends about it.  They...


Track your sleep patterns. Pay attention to how often you're hungry. Track your sexual arousal. Ask someone to track your fidgeting.

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Everyone has days now and then when they feel worn out or tired. But your orexin levels might be low if you feel sleepy or fatigued every day, and sometimes find yourself falling asleep during the day. Low orexin levels can cause a condition known as narcolepsy. If you find yourself falling asleep suddenly during the day, see your doctor immediately. Low orexin levels can cause changes in your appetite. If you find yourself hungry all the time, and if you can't control how much you eat, low orexin levels might be to blame. Another symptom of low orexin levels is a lack of sexual arousal. If you've noticed a change in your sex drive or your level of arousal during sex, your orexin levels may have dropped. If you fidget a lot, your orexin levels might be low. Ask someone who spends most of the day with you to keep an eye on you. You won't always notice when you're fidgeting, but they will.


Track your spending Find motivation. Make a budget. Learn about investing. Increase your income.

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. Financial independence is an important part of being an independent woman. The first step to successfully manage your money is to figure out how much you are spending each month. Keep track of your spending for at least two months to get a clear idea of your output.  Keep track of minor expenses as well as major ones. Chart how much you spend on rent, credit card payments, food, and transportation. You'll also want to note how much you spend on entertainment and socializing. Try using an app or an online banking system to make tracking your finances easy and accurate. Figure out why it is so important to you to become independent. Do you want to own your own home? Be secure as you head into retirement? Write down whatever your financial priorities are. Visualizing your motivation will help you find the enthusiasm to start a steady financial regimen. Allocate yourself a certain amount of money to spend in each area of your life. For example, factor it in if you know you like to see a movie once a week. Figure out a comfortable amount of money to both spend and save each week or month. Build some flexibility into your budget. This way you won't find yourself completely derailed if gas prices go up or your cat needs to make a trip to the vet. In order to be truly financially independent, you need to do some research and planning. Learn about investment and savings opportunities. If you feel it would help, seek the help of a professional financial planner or advisor. Women typically make less money than men for doing the same job. Evaluate your professional value and determine whether it is an appropriate time to ask for a raise. There is a good chance you deserve one.  Make a plan. Schedule a meeting with your boss to discuss your career goals and compensation. Be very clear about what you are asking for. Be open to negotiations.  Remain calm and confident during the meeting.


Track your weight. Take anti-nausea medication. Practice good hygiene. Get exercise. Reduce your alcohol intake.

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Since preventing weight loss is easier than trying to gain weight during treatment, keep an eye on your weight. Get on the scale at least  three times a week. It’s easy to lose track of how much you are losing when you are experiencing the side effects of chemotherapy. Your healthcare team will look for trends in your weight.  For those who start treatment at a healthy weight with a healthy Body Mass Index (BMI), a 1 to 2% loss over a week or 5% loss over a month are causes for concern. Put another way, this equates to a 150-pound person losing about 3 pounds in a week or 7.5 pounds in a month. Your healthcare team may become concerned with a smaller amount of weight loss if you were underweight initially when you began treatment. Similarly, they may be less concerned with a more significant amount of weight loss if you were overweight initially. Don't stress if you do lose weight immediately after a chemotherapy treatment. This is normal. Your healthcare team wants to track your weight to determine whether or not you can regain that loss by the time you arrive for your next treatment. Your doctor may prescribe a medication to treat nausea and vomiting at the time of or days following your treatment. Anti-nausea drugs are available as an IV medication, pill, liquid, patch or suppository. Chemotherapy treatments can cause nausea and vomiting, which happens when you experience the symptoms of chemotherapy the day before you get the treatment. Or, some patients get delayed symptoms a day or two after treatment.  These drugs usually fall into the category of corticosteroids, serotonin antagonists, dopamine antagonists, NK-1 inhibitors, cannabinoids, motion sickness treatments, anti-anxiety drugs and stomach acid blockers. Because the chemotherapy affects your bone marrow and immune system, you are more at risk for infections. Fever and infections will reduce your appetite, making it harder to maintain a healthy weight. Always wash your hands carefully after using the bathroom, being in public, or around family...


Trade clothes with each other. Choose each other’s outfits for a week. Dress in matching costumes for parties or dress up days. Coordinate your outfits.

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Find a t-shirt, letterman’s jacket, or sweatshirt that has your name on it and give it to your boyfriend or girlfriend. Trading clothing with your name on it is a great way to be a cute couple. Trade clothing even if it doesn’t have your name on it. You’ll feel closer to each other and people will notice. If you are very different in size, this may not always work. Small people can wear big clothes, but big people in small clothes might look silly rather than cute. If you want to wear your partner’s clothes, even if they are tight, though, go for it. When the school semester is dragging on, or you are bored in the hot days of summer, pick out each other’s clothes and wear what your partner chooses. Have fun styling each other in fancy or silly outfits. Make each other look good and increase your cuteness as a couple.  Pick a theme for each day like what you’d wear to a fancy dinner, how’d you dress on a day off, or an unfashionable, mismatched outfit for something silly. Make a deal that you have to wear whatever you pick out for each other. Be sure to tell people that you styled each other that week. Any chance you get to wear a costume is a perfect opportunity to match. Select a famous character couple from a book, TV, or movie. Dress up as different versions of the same character or theme. Be sure it’s obvious that your costumes go together.  Look at costumes that people have already designed or come up with an original idea and design it yourself. For example, you could dress up as Ash and Pikachu from Pokemon, Red Riding Hood and the Wolf, or a slice of pizza and the pizza delivery guy. Look through each other’s closets and find outfits that match. If you have the exact same shirt, like from a club or sports team, this always works. Choose similar color schemes or patterns that make you look great together.  The main goal is to be on the same level of fanciness in your attire. If one person wears a nice dress and the other wears sweatpants, it’s not really matching. Wear jeans and flannels, your fanciest...


Trade skin for chew toys. Try skin-safe deterrent. Keep him distracted. Keep him engaged.

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When your dog starts biting, give him a chew toy instead. That teaches your dog that his teeth belong on the toy, not you. While you want to train your pup not to bite hard, you do eventually want to teach him not to bite at at all, which is where these steps can help. Most pet stores sell deterrents that your dog will not like the taste of, such as bitter apple. When you're playing, try putting the deterrent on your skin. Once the dog tastes it a few times, he'll likely want to stay away from human skin. Boxers are high-energy dogs that need a great deal of play. Try very active games such as fetch. These games will help your dog release energy, and at the same time, move him away from biting games. Boxers need to have lots of entertainment. Provide enough toys so that he doesn't get bored; when he's bored, he may lash out or bite. Try rotating them out so that when he gets bored with the first couple, you'll have more on hand to pique his interest.


Trade with a friend for a boost (optional). Find a location that lets you enter tall grass and quickly change locations. Use a Max Repel. Start walking through the tall grass until a battle starts. Enter a building and exit again to make Latias move. Repeat this until you encounter Latias. Throw your Master Ball immediately (if you have one). Use Mean Look to keep Latias from running. Start throwing Ultra Balls once Latias is nearly knocked out. Track Latias down if it escapes. Travel to the location that Latias is marked.

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If you have a friend with Latias, trade with them and then trade the Latias back. Adding Latias to your Pokedex will allow you to track it on the map, making it easier to find. Latias appears at random around Hoenn, and changes locations every time you enter a building or move to a different area. You can speed up the hunt by finding a place that allows you to fight and change locations quickly. A popular spot is the tall grass outside of the Safari Zone. If your lead Pokémon is Level 39, the Max Repel will keep all Pokémon Level 39 and lower from attacking you. Since Latias is Level 40, this increases the chances that you'll face Latias in a battle (if it's in the area). If it is not Latias, either defeat the Pokémon or flee. Repeat this until you've either encountered about 10-20 Pokémon. If after that many encounters you still haven't seen Latias, there's a good chance that it's not in your area. Latias will move to another random area in Hoenn. Enter the tall grass and start trying to find Latias again. You don't need to move to different areas, you just need to keep resetting Latias's position until it is in your area. Eventually you will encounter Latias. Your Master Ball will make quick work of Latias, allowing you to capture it immediately. If you don't have a Master Ball, you'll need to lower Latias's health before capturing it. This will allow you to then switch to a heavy-hitting Pokémon to start taking down Latias's health. You can increase your chances if you can put Latias to Sleep or Paralyze it. You'll likely have to throw multiple Ultra Balls before Latias is captured. There's a good chance that Latias will run when you fight it for the first time. Luckily, you're given a few advantages for finding it again. First, Latias's location will be shown on your map after you've encountered it once. Second, Latias will not regenerate health between fights, meaning if you lowered its health significantly the first time, you don't have to worry about doing it again. Walk around in the tall grass using...


Trade with other players. Put some cards on the line. Play in local tournaments.

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Not every player will want the same cards for their deck. Try finding someone who has a card you need (and they don’t want), and see if you can reach a trade agreement. It doesn't have to be card for card. Sometimes trading a few cards for a single rare card is worth the trade.  Game lobbies and shops are great places to meet other players, which can open up your trading opportunities. Check online to see what rare cards are available, or for resources that can help you design a deck. Challenge your friends to a friendly game and wager one another’s cards! This adds an element of competition to card trading, and can be a good way of amassing additional cards that you can use for further trading.  Make sure you don’t mind parting with the cards you put on the line. You don’t want to wager cards that are important to any of your decks. Keep things friendly! Such bets can get heated, even among friends, so make sure you are on good terms and agreeable with the person you are challenging. The prizes for winning local tournaments includes a large number of cards. This can range from the latest tin, to a box or two of the latest card set. If you’re a particularly good player, this can be a great way of getting the game to “pay for itself.”  National tournaments tend to award actual money, rather than cards. Take care when entering tournaments. The price of a winning deck can be quite steep, and the skill and dedication required are immense!


Train 3-4 days a week leading up to your tryouts to get in shape. Run or jog for 30-60 minutes each workout. Do 10-15 sprints each time you workout with 30-second rests in between. Alternate high-intensity exercise with low-intensity exercise.

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This will help you build your stamina to play soccer at high intensity. Soccer players run up to 8 mi (13 km) in a single 90-minute match, so you need to have the endurance to last for the whole game. Include a mix of cardio workouts and skill workouts each day that you train to simulate what it will be like when you actually play soccer. Running and jogging are the most important exercises for you to build up your cardio conditioning. Run outside for 30-60 minutes each time you train as your principal cardio exercise.  If you can, then use a heart rate monitor to make sure you are spending the right amount of energy to build your endurance. The majority of your cardio should keep your heart rate between 65-70% of your maximum heart rate. Running outdoors (as opposed to on a treadmill) will expend more energy to build up your endurance faster. Quick sprints followed by short breaks are just as important to improving your endurance as steady cardio is. Practice 20-yard (18.29-meter) dashes on a field that already has distance markers, or somewhere you can place a cone or some other sort of marker to measure your sprints. 10-15% of a soccer game will be spent sprinting, so these exercises will train your body to start and stop quickly repeated times. Incorporate this kind of interval training into each workout you do. Alternate a low-intensity exercise, like jogging, with a high-intensity exercise like sprints. This type of interval training allows your body to adjust to quickly changing situations, as it will need to do during a soccer match. It also helps you train your endurance without putting excessive strain on your body muscles.


Train at least three or four days a week. Try interval training. Start weight training. Cross-train. Add a day of light exercise into your weekly regimen.

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The key to building strong leg muscles is frequent training sessions. If you're on a track and field team, you probably have opportunities to practice every week. If not, however, work out independently several times a week. Rotate the muscle groups you train. Build workout regimes over specific groups like your legs, chest, biceps, or stomach. Interval training improves both leg speed and endurance simultaneously. First, warm up by running at a moderate pace for a few minutes. Then, run at your maximum speed for one or two minutes. This is your first interval. Repeat this with three or four more intervals, each one interspersed with running for several minutes at a moderate pace.  Pushing yourself too hard is common during interval training. If you feel weak or excessively sore for several days after workouts, take a break from interval training for a week.  After every interval training, cool down by walking briskly for about five minutes. This will help slow down your heart rate. Recovery is just as vital as the actual workout. Triple jumps require tons of bodily control, and weight training is a great way to gain stamina. Plan a weight training exercise day one or two times a week. Start with light weights, like dumbbells, and move onto larger weights as you get stronger. While working with weights, you can do squats, push-ups, planks, or sit-ups.  Overexerting yourself with weights can result in knee or back injury. Work your way up to heavier weights gradually. Don't just put pressure on your lower body. Upper body strength is also important for ideal triple jumping form. Training for triple jumps involves more than just running and jumping. Your body will be strongest if all of your muscles are in shape. Spend one or two days a week working out other muscles and giving your legs a rest. Swimming is popular among triple jumpers because it relieves pressure on the legs while still getting cardio. Rest days are important for muscle recovery. Your muscles will not have time to repair themselves if they are...


Train extensively weeks before the race. Take time to recover. Keep track of your training times. Rest before the big race.

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By developing a training regimen you'll be able to improve your time drastically. Try doing the following exercises to train for a 5K:  Run up hills. Be sure to be perpendicular to the hill and lift your knees, using the proper healthy running form. Run intervals. Run the mile four times, an 800 six times, a 600 eight times, or a 400 ten times. Vary these.  Miles should be close to race pace with 3-5 minutes rest intervals.  The 600s and 800s work best at 5 seconds per 400 faster than race pace and 2-3 minutes rest interval.  400s in 86-92 would develop adequate speed.  Rest 1:30 between each 400 Practice speeding up when you run. Run a comfortable pace then speed up for about 50 to 100 meters then slow down again. Repeat. Run hard courses. Most people do not run very fast when practicing so it is best to run hard courses to still speed up. Don't overtrain. Remember it takes your body 3-4 days to recover from a reps session. Ideally do this on a Monday or Tuesday and race on a Saturday. Running 5K in less than 20 minutes requires running at 6:26 pace for 3.1 miles (5.0 km). You need to be able to run at least a 6:00 mile before you run this 5k under 20 minutes. This alone still won't guarantee you your goal time. You must train regularly. Do not do push ups, pull ups or any other strenuous activities. Just stretch and spend time relaxing.  Eat pasta for dinner. Muscles receive energy from glucose which is found in pasta. Go to bed early and make sure you get enough good quality rest before your big race. Wake up early. Save yourself enough time to eat a good, but light breakfast at least an hour before the race.


Train for your position to get the most out of your fitness. Play games and scrimmages to train your whole body at once. Replace the majority of long distance runs with interval training Build agility and reaction speed with plyometrics and direction changing workouts. Recover and build endurance with long distance runs and endurance activities. Build your upper body to improve your game play. Push yourself as hard as you can in practices, scrimmages, and drills.

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Different soccer players have different training needs to be successful. A goalie, after all, doesn't need to be able to run for as long as a center midfielder. But even similar positions, like outside defenders and midfielders, can focus on slightly different training regimens:   Goalies: Need quick, powerful reactions and very little long-distance stamina. Focus on strength, reactions, and a slim, quick figure.  Defenders: Need upper/lower body strength and sprinting speed. Rarely required to jog or run for long, continuous times, they need to be able to get to every ball and win it in the air or on the ground.  Midfielders: Need to be able to run for days. They should have exceptional stamina and above-average speed. Quickness and strong foot skills are a must.  Forwards: Need a balance of speed and strength, like defenders, but must also be able to jog for days to confuse defenders and open up offensive space. The best way to get in soccer shape is to play soccer. While you will need to work on additional training as well, games force you to work on endurance, strength, speed, and agility in real-life situations. As long as you're exhausted at the end of the game, you've gotten a good training session in. When playing games for fun, move around and play multiple positions. This will help you learn the game and build full-body fitness. . Interval training is when you alternate hard sprints or effort with short rest periods, teaching your body to get to top speed and recover your energy quickly. It is much more game-realistic than an hour of jogging, and is proven to get faster results. A sample workout might look like this (note that there is no "rest" period. Jogging is your rest).  Jog for 5-10 minutes to warm up. Sprint for 30 seconds. Jog for 1 minute (1:30 if struggling) Alternate sprinting/jogging for 9 more sprints. Jog for 5-10 minutes to cool down. Lower the rest period as you get better, eventually aiming for a 30-second sprint and jog. Being quick on your feet is essential to becoming a killer...


Train until you have a strong, diverse party. Heal your Pokémon before you enter the gym. Enter Brock's gym in Pewter City. Save the game before you challenge Brock. Challenge Brock. Start with a Pokémon that is strong against Rock types. Get TM39. Continue your adventure.

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You should at least have a level 12 Mankey, a level 14 Bulbasaur, Squirtle, or Charmander, and/or a level 12 Butterfree. It wouldn't hurt to have a level 12 Nidoran or Rattata. When you think your team is strong enough, you are ready to battle Brock and win your first badge. Visit a Pokémon Center and make sure that all of the Pokémon in your party are at full health. Stock up on potions—you can buy them at any PokéMart. You can use a potion to heal any Pokémon by 20 HP in the midst of battle; the act of healing takes the place of an attack turn. This is a great way to give yourself extra insurance when you face Brock. Battle and defeat the first trainer that you encounter. You need to beat this trainer in order to get to Brock. This fight should give you an idea of what you will encounter when you face Brock: both trainers use only Rock-type Pokémon, although Brock's team is stronger. Once you beat this first trainer, go heal your Pokémon one last time before you challenge Brock. You want your team to be in top fighting shape. If you don't beat this first trainer, then you aren't ready to beat Brock. Go train your Pokémon until they are stronger. You should save the game before you enter any Gym Leader battle—or any important battle, for that matter. This way, you can always start over and try again if you mess up. When you have trained your team, beaten the first Gym trainer, saved the game, and brought all of your Pokémon to full health, you are ready to battle Brock. Walk to the figure standing in the center of the Gym, and talk to him. He will say a few words, and then the battle will begin. Brock will send out Geodude first, and then Onix. Attack quickly and efficiently before Brock's Geodude and Onix have the chance to use their defense-boosting moves; the more times they boost their Defense stats, the harder it will be to beat them. Use the Pokémon and attacks that are most effective against Rock/Ground types. Use potions, if necessary, to keep your strongest Pokémon in the fight.  If you have Pokémon...


Train with a professional instructor. Join a local singing group. Attend live opera performances. Audition for local operas to perform live.

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An instructor can help you learn different voice patterns, modulation, and voice throwing techniques that are commonly used in opera. Look up “opera instructors near me” on the web to find a teacher in your area. Many larger cities have opera organizations that offer group voice classes or private lessons for a monthly fee. Reach out to your local church choir, singing club at school, or other community singing group. Any opportunity to sing will improve your confidence and your singing skills. A few useful websites to search local singing opportunities include Choralnet at https://www.choralnet.org/ and the Contemporary A Capella Society of America at http://www.casa.org/. These websites allow you to search your zip code to find singing opportunities in your area. To get the full opera experience, you should go to live shows in addition to watching videos and listening to recordings of opera. Being in an opera house during a performance will give you an idea of just how skilled a professional opera singer is. Look up “operas near me” to find live operas in your area. Keep in mind that opera singers usually do not use microphones. So, when you are seeing a performer, they are making their voice carry throughout the theater themselves. When you feel ready to sing opera professionally, put yourself out there by auditioning. Websites like YAP Tracker and Playbill.com have audition sections for upcoming live operas. You can also search "opera casting calls near me" on the Internet to find auditions for local live operas. Visit https://www.yaptracker.com/ to access opera audition postings or http://www.playbill.com/job/listing to see multiple Broadway job postings and auditions.


Train with weights. Limit cardio workouts. Avoid overtraining and allow your muscles to rest between workouts. Sleep for eight hours every night.

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If you want to build muscle, you must include strength training in your workout plan. Lifting heavy weights 3-4 days per week should be sufficient to build muscle. There is no need to strength train every day. Your muscles need time to rest and recover, anyhow.  Some key exercises to include in your weight lifting regimen are bench press, overhead press, deadlifts, and squats. When lifting weights, focus on 1-2 areas at a time. For instance, work on chest and back one day, legs and glutes another day, and triceps, biceps, and shoulders on yet another day. Doing some cardio can be beneficial for preventing fat gain while building muscle, but too much cardio can actually hinder muscle development.  Limit cardio workouts to just once or twice a week when working to build muscle.  It’s also a good idea to schedule your cardio workouts for a separate day when you are not strength training. Combining cardio and weight training can put your body into a catabolic state in which muscle tissue is burned for energy instead of fat.  To maintain cardiovascular health, you should do 75 minutes of vigorous or 150 minutes of moderate cardio activity each week. Always give your muscles time to recover after each workout. So, for instance, if you worked on the chest and back one day, then you’ll want to wait a few days before working those muscle groups again. Muscles need time to recover and repair so that they can continue to grow. Overtraining can hinder your muscles’ ability to recover, which can prevent them from growing. This will not help you build muscle. Getting enough sleep each night is essential to building muscle without fat. Muscle tissue grows and repairs itself while you are sleeping. A lack of sleep, on the other hand, can lead to weight gain. Not getting enough sleep is counterproductive to building muscle without fat.


Train your bladder. Try double voiding. Schedule bathroom breaks. Drink fewer liquids. Limit foods and drinks that irritate the bladder. Take diuretics only when instructed by your doctor. Recognize abnormal urination. See your doctor.

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Bladder training is a behavioral technique in which you delay urination following the urge to use the bathroom. This technique may help increase the length of time between trips to the bathroom.  Start bladder training by holding off using the bathroom for five to 10 minutes after the urge to urinate strikes.  Your goal should be to increase the time between bathroom trips to two to four hours. Double voiding is a technique whereby you urinate twice in a short amount of time. This technique may help you empty your bladder and avoid so-called overflow incontinence. The most effective way to “double void” is to empty your bladder and then waiting a few minutes and trying to urinate again. Waiting to urinate too long may exacerbate or cause incontinence. By scheduling regular bathroom breaks instead of waiting for the need to go, you may help strengthen your pelvic floor and control incontinence. Use the bathroom every two to four hours depending on how often you usually go and how much you drink. The more you drink, the more often you may need to use the bathroom. It’s important to get enough water to maintain hydration and your overall health. But drinking too much water isn’t good and may cause you to have to use the bathroom more often.  Men should aim to drink about 13 8-ounce cups (3 liters) of fluid per day and women should drink about nine 8-ounce cups (2.2 litres).  A good way to determine if you are properly hydrated is if your urine is a light yellow color in the toilet. Certain foods and drinks may irritate or stimulate urination. By reducing your consumption of alcohol, caffeine, and acidic foods, you may help control your incontinence.  Reduce your intake of coffee, caffeinated teas, sodas, and milk  Try and eat less acidic foods such as tomatoes, citrus fruits, and nuts.  Eating too many salty foods may require you to drink and urinate more often.  Limit how much protein you eat because it requires the body to excrete certain by-products in your urine, making you have to go more frequently....


Train your body. Cultivate your reflexes. Develop your dexterity. Discipline your mind. Study the literature of illusion. Choose a persona.

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Whether you decide on specializing in close-up magic or grandiose stage illusions, to perform and execute your trick well you will need to be in peak physical condition. Operating props, wrestling out of chains, or making a quick change behind a satin curtain are all physically strenuous. Your audience seeing you out of breath could leave them thinking you're less than magical.  Renowned magician and illusionist, Harry Houdini, was reportedly in such good shape and of such remarkable toughness that he would claim he could withstand any punch to the stomach.  Consider an aerobic exercise, like cycling, jogging, or swimming. The backstage behind a performance can be quite hectic, and some aerobic fortitude will help you pull off your act. Some strength training, like moderate weight lifting, can be an asset as well. Some of your equipment is bound to be heavy, and if it's an important part of your illusion, you might not want anyone else setting it up. A little muscle would help, in such a case. When you become a famous illusionist, people will constantly try to catch you off guard and reveal you to be an ordinary man. Exceptional reflexes will not only help protect your reputation, but could also save your life. Some magic, especially the more daring escapology tricks, can be very dangerous.  Pick up racquetball Play table tennis Practice with a reaction ball A great deal of magic, especially that of close up magic, requires the deft manipulation of items with your hands. Dexterity can also be the difference between your artful execution with a prop and a fumble in front of your audience. Practice coin tricks. These typically require and train exceptional dexterity in your hands, and often can be translated to other small objects. A great illusionist will have to contend with many distractions throughout his performance. You may have cheering fans, lights winking from the flashes of cell phones and cameras, or a ceiling of spikes lowering slowly closer to your head. The ability to focus, maintain presence, and...


Train your cat right away. Say "no" and remove your cat from the crib. Reward your cat for resting in appropriate areas.

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It's best if your cat gets used to the crib before your baby is born. Try to set up the crib about a month before the birth and begin training your cat immediately. This way your cat will already be trained not to jump in the crib when your baby is ready to use it. Avoid making the crib really comfortable or your cat may want to nap in it. If you see your cat jump into the crib, firmly say "no" and take it out of the crib right away. Put the cat down in a place where it's allowed to be. Avoid yelling at the cat. Don't punish your cat once you've removed it from the crib. It should go off to a place where it's allowed to be. In addition to discouraging your cat from sleeping in the crib, you should reward them for resting in proper places. When you see your cat sleeping somewhere you approve of, set out a treat near them or give them a scratch. This will help them associate proper sleeping areas with good things.


Train your cat to wear a harness. Put the harness on your cat and let him onto the balcony. Tie the leash to an immovable object. Always monitor the cat.

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This will give your cat a little more freedom and keep him safe while he is out on the balcony with you. It's important to note that your cat or kitten is never too young to begin learning to wear a harness. There can be benefits to starting young; if you start training your kitten to wear a harness at, say 8 weeks, then he will more easily accept wearing a harness as normal. With that said, it's also possible to train adult cats to wear harnesses; it just takes a bit more patience.   Make sure to get the right size of harness. Measure the cat's neck and stomach with a measuring tape snugly but not tightly. Then purchase the harness that best approximates those measurements.  Start by putting on the harness (without the leash) on its slackest setting while giving your cat lots of praise and his favorite treat. Then remove harness after a minute or two. Repeat this at least twice a day for 1-2 weeks and gradually extend the amount of time your cat wears the harness before he gets a treat and your praise. The goal is to get your cat to forget he is wearing the harness and be comfortable in it.  How readily your cat accepts the harness is a matter of his individual character and how quick he learns. Male or female, neutered or un-neutered, if the cat is generally sociable and happy to be around people, then you have a good chance of training him to wear a harness. Attach the leash to the harness once your cat has been trained and accepts wearing the harness.  Fit the harness so that it is snug, but that you are still able to insert two fingers between the straps and the cat. If the harness is too slack, the cat may be able to wriggle free. On the other hand, if the harness is too tight, this can cause discomfort or pain for your cat.  Be aware that a regular harness may snap when placed under stress, which would occur if the cat falls off the balcony. Use the harness to restrict the cat's movements so that he cannot reach the balcony rail and thus put himself in a position of danger. If your intention is to use...


Train your dog in basic obedience. Begin training when the puppy is between 4 and 6 weeks old. Scatter pieces of treats through the yard and allow your pup to sniff around to find them. Tie a string around a piece of meat (such as a hotdog) and drag it around the yard.

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Your pup should learn basic commands like "sit" and "stay" before being introduced to rabbit hunting. In particular, the "recall" command--teaching your dog to come back to you when you call him-- is the most important part of any dog training, and you should begin training your pup to follow this command early on.  Recall will be especially important during training in order to counteract predatory tendencies in the puppy and help to prevent them from injuring tame rabbits used in the training sessions. A guide to training a puppy to follow the recall command can be found here. Puppies at this age have a short attention span, so remember to keep training sessions between 2 or 3 times a day for 10-15 minutes. This helps the puppy learn to track a scent. Every three feet or so, cut off a piece of the meat. This will help to train the puppy to follow extended scent trails. As your puppy gets better at tracking the scent trail, extend the length of the trail, as well as the spaces between the pieces of meat. Dragging a dead rabbit through the grass will also familiarize the puppy with its scent and prepare it to track live rabbits.


Train your dog to stop fearing the car. Acclimate your dog to its carrier or restraint. Bring along a friend. Make car rides a reward.

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Before you ever take your pet for a ride, let them gradually get used to the vehicle. This can be done a number of ways, but one of the simplest is to discover the point at which your dog gets anxious. This can be inches or feet from the car. Whatever the distance, work with your dog to gradually get closer without showing fear or anxiety, by offering them positive feedback, treats, and affection.  Stop your dog at the point closest to the car where they are still calm. Give them a treat, pet them, and go back inside. Every day, repeat this process slightly closer to the car. When your dog reaches the car, let them sit inside for a few minutes. Repeat this for a few days in a row. Try turning the car on. After a few days of letting your dog sit in the car with the engine running, take a short trip around the block. Continue this process and gradually extend the length of the trips.  Give you dog lots of treats and other positive reinforcement during the training process so that they associate the experience with happy things. Your pet’s safety during travel is important, and much like always remembering to wear your own seatbelt, your dog should be restrained with a harness, net, or crate during any car ride. However, if your dog isn’t used to the restraint, this can be an added form of stress. Take time, weeks or months, to allow your dog to get used to the restraint before using it in the car.  If your dog is used to the restraint, seeing the familiar item in the car may actually relieve stress. Crates and pet carriers are an especially useful travel tool for anxious dogs. Leave the crate in the house with the door open, and over the course of weeks or months, encourage your dog to treat the crate like home. If you decide to use a net to keep your dog in one part of the car, set the net up in the home for a few days to allow your dog to get used to it. Netting the dog into or out of a hallway is a simple way to do this. If you want to use a harness, sometimes called a dog seatbelt, to keep your dog safe in...


Train your dog. Mask your own reaction. Use pheromone diffusers. Give your dog a zylkene supplement. Talk to your veterinarian.

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Many dog trainers believe that excessively anxious, excitable, or frightened dogs are the direct result of insufficient training. You must reinforce positive behavior when training your dog. Teach it to not get anxious at the vet, excitable at the dog park, or frightened by thunderstorms. Do this by offering an alternative task to focus on and then rewarding it when it completes the task successfully. Your dog thinks of you as a member of its pack. If he sees you anxious or fearful, he will adopt a similar emotional state. If you find yourself in an unsettling situation, don’t let it show. Take deep breaths and count them, exhaling slowly and deliberately. Pheromones are chemical messengers given off by a dog’s mother during nursing to reassure her pups that they are safe and secure. Synthetic versions of this chemical, known as Dog Appeasing Pheromones (DAPs) are available for purchase as many pet superstores. Simply plug them into the wall or attach them to your dog’s collar and watch them calm your canine companion. Zylkene contains a protein extracted from milk that acts as a calming agent — like diazepam. This capsule is given twice daily and has been shown to calm dogs during thunderstorms, trips to the vet, or stays at the kennel. They will be able to advise you on what measures will work best - either behavioral or medical. If necessary, you can get a prescription for stronger medications. Only give these to your dogs if your vet prescribes them and do so according to the vet's instructions. Four types of medicines are usually used to treat behavior problems in dogs. These are benzodiazepines (BZs), monoamine oxidase inhibitors (MAOIs), tricyclic antidepressants (TCAs) and selective serotonin reuptake inhibitors (SSRIs).


Train your ear. Set aside time to practice each day. Play with friends.

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Because all the pitch in your kazoo playing comes from your mouth alone, you’ll want to practice hearing and recreating notes.  Listen to songs you like, and sing along out loud. Pay attention to trying to match the pitch correctly. Record yourself humming a song on a recorder device or your phone. Then, play the song and your recording at the same time. See how well you matched pitch. Try playing your kazoo along to recorded songs. Even though the kazoo is a simple instrument, you won’t improve unless you practice.  Pick a specific time of day and length of time you want to practice. Set some goals for each practice session. Write them down in a notebook. Your goals could be experimenting with humming techniques or practicing specific songs. Above all, the kazoo is a fun instrument, and you should enjoy playing it.  Play your favorite songs for your friends. If you’re in a class, practice with other people from your class. If some of your friends play different instruments, consider starting a band for fun.


Train your inventory workers. Perform inventory counts daily, weekly or monthly. Have two counters take inventory counts.

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The people working on your inventory and inventory systems are the most critical aspect of your inventory system. If they are untrained or unsure of who is supposed to perform an action, your inventory management efficiency and accuracy will suffer. Train your employees on every aspect of the inventory management process, including what is to be done at each point, who needs to do it, and how it should be documented. If necessary, write down these policies so that the employees can refer to a guide. This will help to prevent frustration and inventory mismanagement. The frequency with which inventory is taken will have a significant influence on the accuracy of an inventory system. Regardless of the type of operation, however, some types of operations will require more regular inventory intervals than others. For example, an auto dealership will not necessarily require the same frequency of inventory intervals as a department store or food-service operation.  Focus on the most critical items first. Split up your items into three categories based on how frequently they sell. For example, try setting your high priority items as those items that make up 80 percent of your sales. Then, you can create medium priority and low priority categories for items sold less frequently. Once you have done so, you can focus the vast majority of your effort on your high priority items. This effort includes counting, forecasting sales, and reordering. Once this is done, you can use excess time for your medium and low priority items. Doing so will save you from wasting time on low-performing items. This can significantly reduce the amount of human error when taking physical counts of inventoried items. Print out paper inventory sheets that correspond to the master record for use in taking the physical inventory.  Have one individual perform the physical count by calling out the numbers aloud. The other counter will enter the numbers into the appropriate field in the master inventory spreadsheet as they are called. However, this...


Train yourself to pick out 1 note at a time. Identify notes at random. Form an understanding of chord structure. Listen for notes from unlikely sources.

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Once you've begun learning the various notes in a scale, pick one note to discern among others. Have a friend play notes in no particular order up and down a keyboard, and keep your ear primed for the note you're listening for. Call out whenever you  think you hear the note and verify whether you were right by checking the location of the key that was pressed. Focus on learning 1 or 2 notes at a time. This way you won't get overwhelmed, and it will make learning other keys and modes easier later on. As a more advanced variation of the previous exercise, have your friend slowly play notes at random and try to name each note as it is played. This is an extremely challenging form of training that requires you to have a practical knowledge of the sonic profile of each note. Challenging yourself to identify notes on the spot will greatly reinforce your recall. Add sharp and flat notes once you're able to call out each note with continual accuracy. A chord is a complex, harmonious sound comprised of several notes being played together in a complementary key. With a sophisticated ear, you should be able to name not only a given chord being played but also the individual notes that make it up. Practice chord work the way you would pick out single notes on a keyboard, calling out a chord when you hear it or recognizing different chords that are being played erratically. Chord recognition is a tough task that can typically only be accomplished by more experienced ears, as the listener must be able to isolate the single notes from a chord as well as identify the chord itself. Pay close attention to the everyday sounds around you. Many odd noises will closely resemble clearer, more sustained musical notes. The next time you hear a car horn, a stray shout, or the chime of an alarm, try to place it as near a note as you can in your mind. This will be easier if you've been making mental associations between musical notes and non-musical sounds, and will enhance your working knowledge at the same time.  Take a tour of your...


Transfer the ball to your throwing hand. Rise and move to adjust your footing. Throw the ball in one fluid motion.

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When the ball is secure, immediately transfer it to your throwing hand. If you used your throwing hand to trap the ball, you can simply grasp the ball using the right grip to quickly throw it. If you fielded the ball with your glove stretched to one side or if you caught it backhanded, bring your glove to your throwing hand and grab the ball.  Practice getting a good grip on the ball. Without looking, practice quickly gripping the ball by the seams. Developing this reflex means your throw will more likely be on-target and easy to catch. The ball transfer should be done deliberately and quickly. There's still room for fumbling after you've successfully fielded the ball, so the transfer needs to be practiced just as much. Work on your ball transfer. Practice transferring your ball from your glove to your throwing hand. In the dugout when there's nothing to do, or anytime you have a ball handy, practice. Now it's time to quickly get in position to throw the ball. Rise up and step forward with your throwing foot, then with your non-throwing foot, then again with your throwing foot as you throw the ball. Doing these steps quickly results in a quick sequence that looks like skipping. It allows you to get your body in the right position to make an effective throw. After the flurry of fielding the ball, make sure you stay focused enough to make a good throw. A wild throw will completely negate your good fielding efforts. Throw a solid line drive to the appropriate fielder to make a good play.  You can also practice throwing from a crouched position, for times when you don't have enough time to rise and do a proper through. In other cases you may need to toss or flick the ball to another fielder.


Transfer the bread dough into the freezer uncovered for 1 to 2 hours. Write the date on the plastic so you know when to use the dough. Put the dough back in the freezer for up to 6 months. Thaw the dough for at least 4 hours at room temperature. Bake the bread dough according to the recipe instructions.

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Once you’ve shaped the dough into rolls or put it in a loaf pan, put it in the freezer immediately so it won’t have time to start rising again. Then, leave the dough in the freezer until it’s completely frozen into your chosen shape. Allowing the dough to rise a second time could make it too hard and tough to freeze. Therefore, it’s important that you freeze it as soon as you’ve finished shaping it. Use a permanent marker to write the date on the plastic. That way, you’ll know when you made and packaged the dough so you’ll know it needs to be thawed and baked. Return the dough to the freezer immediately so it doesn’t start to thaw. Thaw and bake the bread dough within 2 to 6 months. While the dough may stay fresh in the freezer for up to 6 months, keep in mind that the longer it’s stored, the greater the chance it’ll develop freezer burn. Therefore, you may want to plan to thaw and bake the bread sooner, within 2 to 3 months. Before baking the frozen bread dough, remove it from the freezer. If you froze the dough into rolls, let them thaw for about an hour in the plastic and then separate them onto a piece of parchment paper to finish thawing. If you froze the dough in a loaf pan, leave the dough in the pan and set the pan out to thaw.  Thawing time will depend on how you froze the dough and how warm the room is. Therefore, start checking the dough after about 4 hours. Some recipes call for the dough to rise a second time after it’s thawed. If this is the case, set the dough in a lightly greased bowl or on parchment paper for about 45 minutes after it’s completely thawed to let it rise again. In most cases, thawed bread dough will bake as normal. Therefore, after it’s thawed and risen again (if required), follow the instructions for the recipe you used to make the dough.  In some cases, thawed bread dough may take a bit longer to bake. Therefore, if the bread isn’t quite done after the instructed baking time, add another 10 to 15 minutes to the baking time. Once the bread dough is thawed, you can use it to...


Transfer the coconut meat to a blender. Add 4 cups (1 L) of boiling water. Blend on high speed. Let cool slightly. Strain the coconut milk out through a nut milk bag.

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If the pieces of meat are too large to fit into your blender, cut them into smaller portions using the same butter knife or paring knife used to cut the meat from the outer shell. If desired, you could use a food processor instead of a blender. Make sure that the food processor is large enough to hold both the coconut and the water you will be adding to it, however. Fill a tea kettle or saucepan with 1 quart (1 L) of water and bring the water to a boil over high heat. Pour this water into the blender.  The water should completely cover the coconut. Strictly speaking, the water does not need to be boiling, but boiling water will soak into the coconut quicker than cool or room temperature water. To accomplish the same level of absorption using cool or room temperature water, let the coconut meat soak in the water for 2 hours before pressing forward. Pulse or blend the water and coconut for 3 to 5 minutes, or until the pulp is fairly smooth. The pulp will not be "puree" smooth, but there should be no large chunks of coconut remaining or any soupy areas. The water and coconut should be evenly blended and dispersed throughout. Wait another 3 to 5 minutes to allow the pulp time to cool to the touch. If you do not give the pulp time to rest, you may burn your fingers when you try to strain it. Note, however, that this is not an issue if you used cool or room temperature water. In that instance, the pulp can be strained immediately. Pour the contents of the blender through a nut milk bag. Collect the milk in a bowl placed beneath the bag and save the pulp retained inside of the bag for your flour.  If you do not have a nut milk bag, you could use a cheesecloth. Arrange the cheesecloth into a mesh strainer and pour the contents of the blender through the cheesecloth and strainer. As before, collect the milk in a bowl placed beneath the bag and use the pulp for your flour. You will not need the coconut milk any longer for this particular project. The coconut milk can be discarded, if desired, but you can also drink the...


Transfer the fish out of your tank. Disconnect all power sources from the tank. Remove all objects from the tank. Lay down towels and mats or tarps. Drain the water out of your aquarium.

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You'll need to remove your fish and any other aquatic organisms before you can drain the water out of an aquarium. This requires great care, though, as fish tend to get frightened by this process and may become tangled in the nets.  Choose the correct net size so that your largest fish will fit inside. Even if the nets are large enough, you'll still need to exercise caution so the fish don't get injured during the transfer. Use two fish nets to catch your fish within the tank. Hold one net steady and use the other to "herd" your fish into the stable net one at a time. Transfer the fish to a second tank large enough to hold them all. If you're having a hard time catching your fish, you can try draining off a little bit of the water. Working in a shallower tank will make it easier to herd and catch the fish. Once the fish have been removed from the tank you'll want to disconnect any power sources from the tank. Whether it's a filter, heater, or just an overhead light, you do not want any active electricity going to your tank when you start to empty the water.  A plugged-in electricity source could cause electrocution if it gets wet. This can cause serious injuries which may even be fatal. Once you've unplugged each device you can move it out of the aquarium so that it is not in the way. Taking everything out of the tank before you drain the water will make it much easier to complete the draining process. These objects will need to get rinsed, so it may be best to do this near a sink if at all possible.  Take out any artificial plants and decorations (like toys or sunken objects) out of the aquarium. Leave them in the sink to be cleaned. Doing this before you drain the water will allow any stirred-up debris to settle before you begin emptying the tank. Whether you're new to aquarium maintenance or have been doing it for years, there's always a chance that something might spill. It's generally a good idea to lay down protective materials whenever you drain the tank or change the water to ensure that nothing in...


Transfer the gas to an approved container. Set the containers in a bin. Leave your containers behind or carefully pour the gas out.

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If you are taking your gas somewhere for disposal, then you’ll need to transport it in an airtight container for safety. Most plastic or metal gasoline cans, especially the 5-gallon models, are designed for the safe, quick transport of gas. Funnel your old gas into these containers and seal them tightly before moving them. To keep your gas containers from tipping over while you are driving, set them inside a large plastic tub or bin. This will keep your car clean and will lessen the possibility of getting any gas on your skin as well. Wash out the bin with water when you’ve disposed of the containers. When you arrive at a disposal facility, they might need to take your containers along with the gas. This means that you’ll be out the cost of the containers, but you’ll save on a possible fine. Or, they may have a large tank that you can pour your gasoline into, allowing you to keep your cans.


Transfer the material to a flat die pellet mill if you’re making a large batch. Use a pellet press that includes a die and roller to make smaller batches. Separate deformed pellets from the batch using a sieve or screen. Allow the pellets to cool, making them rigid. Pour the cooled pellets into resealable bags and keep them in a dry area.

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Industrial flat die mills press the pellets using heat and die casts. Activate the machine and then wait for the die in the mill to heat up to the optimum temperature, which varies depending on the machine. Then, pour the wood pieces into the machine to heat and press the wood into pellets.  Most pellet mills operate at around a maximum of 170–190 °F (77–88 °C) to ensure the pressure in the machine stays constant for binding the pellets but prevents scorching or burning. Be sure to feed the wood into the machine slowly at first to prevent backup. Then, slowly add more wood to the machine as production ability increases. The pellet press die is a metal piece with holes drilled through it. Sprinkle the wood pieces evenly over the die to prepare it. Then, move the roller across the die to press the wood through the holes into pieces the size of finished pellets. Don’t worry about working quickly when you’re using the die and roller. The process is slower and requires more effort, making it ideal for small batches. Some pieces will fall apart or break during the pressing process. Gather the pieces and shake or sift them through a special straining screen with holes that are the same size as the pellets to remove the ones that are misshapen. If you’re making the pellets for your own personal use, you can leave misshapen pellets in with the regular ones to avoid producing waste. When the pellets come out of the pellet press, they will be hot and moist. If you’re making a small batch, spread them out on a flat area and allow them to cool and dry naturally for at least 24 hours. If you’re making a lot of pellets at once, use an industrial freezer or cooler to lower the temperature of the wood, which should take about 1-2 hours. If you bag and store the pellets before they’re cool and dry, they can become flattened. Bag the pellets and seal them in plastic or paper bags, making sure no air can enter them. Then, keep them in an area away from direct sunlight where the air is dry and cool.  For a small batch, you can...


Transfer the mustard to a small container with a tight-fitting lid.

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Cover and refrigerate it for up to 3 months. A little time (but not a lot) aids in aging the flavor as well. Allyl isothiocyanate, the oil in mustard seeds that gives pungency and heat, tends to dissipate over time. So know the longer it sits in the refrigerator uneaten, the milder it will become.


Transfer the video to your computer if necessary. Open YouTube. Click the "Upload"  icon. Click Upload video. Click Select files to upload. Upload your video. Add a description and a title. Select a thumbnail. Click Publish.

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If the video is on an SD card from a camera, plug the SD card into your computer, open the SD card if it doesn't open automatically, and move your video from the "DCIM" folder onto your computer. Your computer may not have an SD card slot. If so, you'll need a USB card reader. Go to https://www.youtube.com/ in your computer's web browser. This will open your YouTube home page if you're logged in. If you aren't logged into YouTube, click SIGN IN in the top-right corner of the page, then enter your Google Account information. This is so you will be known as the creator of the video. You'll find this in the upper-right side of the page. Clicking it prompts a drop-down menu. It's in the drop-down menu. The video upload page will open. This is in the middle of the page. Clicking it opens a File Explorer (Windows) or Finder (Mac) window. Select the video that you want to upload by clicking it once, then click Open in the lower-right side of the window. Type a title for your video into the "Title" box, then type a description (optional) into the text box below the title. Click one of the thumbnails in the lower-right side of the page to set it as your video's thumbnail. You can also click Custom thumbnail here to select a custom thumbnail. It's a blue button in the upper-right corner of the page. Doing so will upload your video to YouTube once it finishes processing. You can keep track of the processing time by looking at the progress bar at the top of the page.


Transfer your biomaterial to a reflux still for distilling. Heat the biomaterial in your still to separate the water from the ethanol. Combine 85% purified ethanol with 15% gasoline to make fuel.

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Move the mixture over as soon as your hydrometer shows that all the sugar has been converted to alcohol. The longer you delay, the more likely it will be for bacteria and other unwanted substances to begin developing.  You can purchase your own reflux still for home use online. However, these tend to be fairly expensive—a basic model can often cost as much as $200-500. In some cases, you may also be able to rent equipment like reflux stills for a low daily or weekly rate. Check with home brewing and distilling companies in your area for more info. Different stills work differently, so be sure to follow the instructions included with your still exactly. In general terms, the process involves heating the fermented liquid to evaporate it into steam, which is then pulled up through a special filter before settling in a separate container in the form of pure ethanol.  Since the ethanol is less dense than water, it will evaporate and recondense at a faster rate than the rest of the unwanted liquid in the still. This means there's no need for any further filtration. Keep in mind that a container full of biomaterial will only produce a small amount of pure ethanol. In fact, it takes about 56 pounds (25 kg) of fruits and vegetables to make 2.8 gallons (11 L) of ethanol! This is the standard ratio used to turn pure ethanol into a reliable fuel source. Mix the two liquids in a clean gas can or similar container, and make sure you seal the container afterwards. Once you've blended your ethanol with gasoline, you won't be able to use it for any purpose other than fuel.  You may be required to use a different amount of gasoline depending on the type of engine you plan on running and the specific regulations for producing ethanol in your area.  To prevent accidents, store your homemade ethanol fuel at room temperature in a well-ventilated space.


Transfer your measurements to a wig block. Nail cotton ribbons to the block. Apply wet cotton lace. Try the foundation on.

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Draw a rough sketch of the perimeter of your head based on the measurements you took. Use your cloth tape measure to measure out the same distances for the perimeter of your head, the crown of your head, and the distance between your ears. Alternatively, you could find a cotton lace cap or other fine net cap that will fit your head and place that over the wig block. It will not be a custom fit, but doing this can be easier than trying to form and apply strips of cotton lace. Line cotton ribbon along the perimeter of your wig outline, as drawn previously. Gently hammer this ribbon onto the wig block using small nails.  If you decide to use a Styrofoam head instead of a wooden wig block, you can use sewing pins instead of nails to attach the ribbons. Make sure that the ribbons are as flat as possible on the wig block. Moisten strips of cotton lace by quickly spritzing them with water from a spray bottle. Drape the strips of cotton lace over the wig block and stitch them to the ribbon.  Note that the strips of cotton lace must be at least as long as the measurement you took for the crown of your head. They can, however, be a little longer at this point. Use as few strips as possible, opting for larger pieces rather than many smaller ones. Pin the lace in place before sewing it onto the ribbon. You can find cotton lace in a variety of colors, but avoid lace with patterns already embroidered into it. Wetting the lace beforehand makes it easier to form and shape. Remove the nails from the ribbon and take the wig foundation off the wig block. Try it on to determine if it fits correctly.  If the wig foundation does not fit correctly, determine why not. Return the foundation to the wig block and make any adjustments you need to make in order to fix the fit. When everything fits the right way, trim off any excess cotton lace that hangs past the ribbon border of the wig foundation


Transfer your video to a computer. Fire up your editor. Use your best material. Lay the music track over the footage. Add a title and credits if so desired.

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Generally this is done with USB, Firewire, or proprietary connections. However you do it, you will want to load everything into your computer and store it in one directory. Your software editor, that is—whether you're using Sony Vegas, iMovie, Adobe Premiere, Final Cut Pro, or have a deluxe Avid suite, this is where the magic happens. Work through the video from beginning to end, looking at all the takes, and finding the best ones. Use the scratch audio track on the video to match up the cuts with the music, but don't worry much about slight pops or noise on the audio track. This track won't be used for the final video. With the track loaded in, check to see how your edits and the music sync up. Unless you're lucky, they'll probably be close, but not perfect. Make minor adjustments to each cut so that everything happens when it should — which will be especially noticeable when you're working with shots of the band playing the song.  If using footage of the band performing, be prepared to cover mistakes. For example, if the guitarist was miming "Stairway to Heaven" on the video during a passage where he's simply holding a single note on the recording, cut to another band member, or back to a different scene during that moment. Use moderation when editing. Tons of short, choppy cuts can be disorienting, while takes that go on go long can start to look fake. It's usually obvious when a cut looks bad - take your time and use your best judgement. It was once standard procedure for the song title, artist name, record label, and video director to appear in text at the beginning and end of most videos. Today, some artists choose to leave this information out or take a more "movie style" approach to titles and credits. Talk to the cast, crew, and band to see what they feel about your choice.


Transform your image to black-and-white. Create nostalgia in your image. Add a little drama to your image. Make your image dreamy. Apply some texture and wild effects to your image. Blur your background. Miniaturize your image. Bring your image back in time. Add some borders to your photo.

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Tap the Black-and-White tool. Swipe up or down to choose among Brightness, Contrast, and Grain; swipe left or right to adjust the values.  The Color Filter icon allows you to simulate a piece of colored glass over the lens, which would cause objects of the same color to lighten in the black and white image. The Presets icon provides easy editing through several available black-and-white filters. Tap the Vintage Films tool. Swipe up or down to choose among Brightness, Saturation, Texture Strength, Center Size, and Style Strength; swipe left or right to adjust the values for the enhancement chosen.  The Texture icon provides different texture looks for your image. The Style icon provides different style options with each style distributing color and light differently. Play around with the different enhancements and see how your image changes. Tap the Drama tool. Swipe up or down to choose between Filter Strength and Saturation; swipe left or right to adjust the values. Some predefined styles are accessible through the Style icon for easy enhancement. Tap the HDR Scape tool. Swipe up or down to choose among Filter Strength, Brightness, Saturation, and Smoothing; swipe left or right to adjust the values. Tapping on the Style icon would allow you access to certain predefined styles for easy enhancement. Tap the Grunge tool. Swipe up or down to choose among Style, Brightness, Contrast, Texture Strength, and Saturation; swipe left or right to adjust the values.  Tap the Texture icon to access some predefined textures for your image. Tap the Shuffle icon to see random effects applied to your image. Tap the Center Focus tool. Swipe up or down to choose among Blur Strength, Outer Brightness, and Inner Brightness; swipe left or right to adjust the values.  Tap the Presets icon to apply some predefined blur styles to your image. The Strong and Weak icon allows you to apply a strong lens blur or a weak soft‐focus blur. Tap the Tilt‐Shift tool. Swipe up or down to choose among Transition, Blur Strength, Brightness,...


Transition into a relationship. Use social media wisely. Compromise. Keep up with other obligations. Do not stay with someone who does not respect you.

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After a certain point in casual dating, you may want to transition into a relationship. If you've been seeing someone regularly for a few weeks, it's appropriate to ask about the status of your relationship.  Make sure you have the conversation face-to-face. Text can obscure meaning. It can be a little stressful to ask. However, if you've been seeing a guy regularly, he probably won't be surprised by the boyfriend talk. Try to introduce the subject directly. Don't say, "We need to talk," as this can indicate something is wrong. Just pose the question.  Review what's been happening in the relationship. Say something like, "So, we've been hanging out almost every weekend, and we talk every day. I really enjoy spending time with you." Then, say something like, "I just wanted to know if it's okay to call you my boyfriend or not."  There is a chance the guy may not be interested in an official relationship at this time. If a relationship is something you want, and he doesn't, it may be best to cut your losses and move on. While rejection can hurt, you should not settle for a relationship that does not meet your basic expectations. When you're in high school, it can be very hard to stay away from social media. You and your friends likely engage in a lot of socialization through outlets like Twitter and Facebook. However, use discretion when posting about your relationship.  Your boyfriend may not like having details about himself posted online. He may get annoyed or embarrassed if you post about your relationship all the time. Before posting something, make sure it's okay with him.  You should not post any rude or aggressive statuses directed at your boyfriend when the two of you are fighting. This will only serve to escalate the argument. Remember, if you put something on the internet, it's there forever. You should use discretion when posting about aspects of your relationship. Do not post anything you would not want a future college or employer to see. Compromise is the key to any relationship. It can be hard to...


Transplant bulbs when they are visible to avoid damage. Transplant bulbs in the fall to achieve the best results. Dig up bulbs gently to ensure their health. Know how deep your bulbs are to avoid damaging them. Separate your bulbs before transplantation. Plant your bulbs in sunny and well-drained soil to let them flourish.

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It’s always easiest to move bulbs when you know where they are, so gardeners usually try to transplant bulb plants when some of the plant is still visible above the ground.  After flowering, the plant will focus on drawing in nourishment to sustain it over the winter.  For this reason, you must avoid cutting green foliage as this deprives the plant of the ability to nourish itself and store energy from sunlight to see it through the winter. It’s always best to transplant bulbs in the fall after the foliage has withered away and is yellow.  You can also move bulbs in the springtime but remember never to cut or damage any green shoots. If you move them in the spring take especial care not to damage the growing roots at this time. The trick with digging up bulbs is to avoid damaging the main bulb and to preserve as much of the root structure as possible.  This can be pretty hard to do. Gentle handling is always necessary when moving bulbs from place to place. When you plant a bulb, you should always do so at a depth of several times the height of the bulb. So when it comes to digging them up, that will give you an idea of how deep you need to dig to avoid damaging the bulb with your spade.  Three times the height of the bulb is the usual depth for planting. Also, bulbs often wriggle deeper into the ground over time, which may add to the depth they were initially planted at. For example, larger bulbs such as tulips or daffodils will usually be planted to a depth of about 8 inches (20.3 cm). It’s best to assume they are at 12 inches (30.5 cm) depth to be on the safe side. Bulb plants reproduce by dividing the original ‘parent’ bulb into several ‘daughter’ bulbs, known as ‘offsets’. This happens over a period of years.  If you observe that your bulb has formed a clump of smaller bulbs, gently separate these with your fingers.  The new bulbs can be planted separately and is a good way of increasing your bulb stock. This will also help avoid damaging neighboring bulbs by pulling apart their roots. Bulbs are usually...


Transplant the seedling to a spot in full sun. Leave the plant in a container instead. Plant the seedling. Water your mango plant regularly and use fertilizer sparingly.

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Choose an area with full sun to plant your mango seed. Be sure this is a place you want a large tree to grow — they get up to 65 feet (20 m) tall!  When planting in its final position, find an area in your backyard that has good drainage. Also think about the future; it must be an area that will not interfere with any buildings, underground plumbing, or overhead power. Transfer the seedling when it has established a good, healthy root system. The thickness at the base of the trunk should be the size of an Australian 20 cent piece (about 5cm/2.5"). Most trees take about two years to reach this size. Leaving a mango tree in the pot is ideal if you live in a place with cool winters, so you can take the pot inside when the temperature drops. As the tree grows, you will either need to prune it to keep it small, or transfer it to a larger pot. Dig a hole big enough for the seedling's tiny root ball. The hole should be three times the size of the root ball. Add one third quality potting mix, one third garden sand (not loam), and the rest back filling with soil from the hole. Place the seedling in the hole, pat the soil around its base, and water it thoroughly.  Be very careful not to break the seedling as you transplant it. Keep the base of the trunk clear to avoid ring barking the young Tree of the Gods. Most mango trees take five to eight years after planting to bear fruit. They are slow to reach maturity but worth the wait. Do not over fertilize. If you do, the tree will focus more on leaf growth than on fruiting.


Transplant the seedlings into the ground after 3 weeks. Plant your seedlings 18–24 in (46–61 cm) apart, using 3 triploids for each diploid. Fertilize your soil with a high phosphorus mix. Attract pollinators to your yard with a variety of plants and shelter. Water your plants when the soil feels dry 2 in (5.1 cm) deep.

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Look for plants with 2-3 leaves growing from the stem. Carefully squeeze the cells in the tray to loosen the soil so your plants are easier to remove without damaging them.  True leaves will look round with multiple lobes. Seedlings with more than 4 true leaves are susceptible to transplant shock, which could reduce your yield and melon size. Make sure your soil temperature is at least 65 °F (18 °C) in the morning and there’s no risk of frost. Dig holes slightly larger than the root systems of your plants and place your seedlings in the ground. Press firmly on the soil around them to ensure the roots have good contact.  Always plant at least 1 diploid seedling for every 3 triploid seedlings you have. If you’re planting your melons in separate rows, space them 6 feet (1.8 m) apart from one another. Buy a phosphorus mix from your local plant nursery or gardening store. Sprinkle the fertilizer on the sides of your plant, using ½ cup (113 g) for every 10 feet (3.0 m). Immediately water your melons so the fertilizer doesn’t damage them. Avoid using nitrogen-rich fertilizers since these could make your fruits have a hollow interior. Bees, moths, and butterflies are the most common pollinators, and pollination is necessary for seedless watermelons to produce fruit. Leave patches of fallen branches or nesting locations so pollinators can live right in your yard. Keep a variety of plants and flowers in your yard to provide different food sources. Avoid or limit using pesticides since they could harm pollinators. Use a gentle setting on a hose attachment to water your plants as they grow. Keep the soil moist, but not soaking wet. Don’t water during the last week before the fruits ripen since overwatering can make your melons taste bland.