Everyone deserves respect, and the best way to earn it is to show it to other people. You need to respect everyone in your school, including younger students, upperclassmen, friends, strangers, and teachers. Don’t make fun of, tease, or gossip about your peers. Respect other people’s property as well. Never take something that isn’t yours, and if someone lends you something be sure to return it in the condition you received it. If you see someone, whether it’s a friend or a stranger, being bullied, step in and stand up for the person. Similarly, if you’re being bullied, stand up for yourself. Your peers will respect you for standing up for yourself as well as helping others. The worst thing you can do is stand by when someone is being bullied, and not take action. For example, say to the bully “Hey, man, that’s not cool. You shouldn’t talk to Susie like that.” to others. Your peers will respect you if you are someone whom people can come to and feel like they are being genuinely heard. If a friend or classmate wants to talk to you about something, give them your full attention, make eye contact, and demonstrate empathy. For instance, if a classmate tells you that her dog just died, say something like “Wow, I’m really sorry to hear that. I remember how hard it was when my dog, Tally, died last year. Is there anything I can do to help?” and helpfulness. You can demonstrate kindness by holding the door for the person behind you or helping a peer pick up the books they dropped. Don’t single someone out, tease them, or spread rumors. Doing so will not earn you respect from your classmates.  If you see someone sitting by themselves, ask them if they want to join you. If they refuse, however, don't push it. They might just want to be alone. If you see someone who looks sad, ask them what's wrong. If they look like they need help with someone, ask them if they want any help. It can be difficult to be the bigger person in a tough situation, but your peers will certainly respect you for it. If someone attacks or pushes...

TL;DR in Spanish:

Respeta a todo el mundo. Sal en defensa de quien lo necesite, incluido de ti mismo. Mantente dispuesto a escuchar Muestra amabilidad Demuestra madurez. Evita una conducta inadecuada.


Everyone experiences fear from time to time. It's a normal part of life. However, if you suffer from intense or constant fear and anxiety that affects your day to day life, you may have an underlying anxiety disorder. You should make an appointment for a therapist for evaluation. You can call your insurance providers for a list of therapists in your network. You can also ask your regular doctor for a referral. If you're a college student, you may be entitled to free counseling from your college or university. Visualization is a skill. Like all skills, it takes practice. The first time you try overcoming your fears using visualization, you may not feel it was tremendously successful. However, keep trying and eventually things will improve.  Practice visualizing regularly. Even when you are not stressed, try engaging with your senses to imagine a calming scenario.  Visualization is one of many relaxation techniques. It may not work for everyone. If visualization does not work for you, even after practice, move on to another technique. You can try meditation, yoga, deep breathing, or many other relaxation techniques. Oftentimes, your greatest fears are irrational. Learning about your fears, and their relative unlikely nature, can sometimes quell anxiety. If you're scared of flying, for example, you may find it helpful to know the chance of being in a fatal plane crash is 1 in 7 million. Some fears, however, may be made worse by research. Medical fears, for example, can worsen anxiety if you google symptoms or diseases. If you find your anxiety increases when you learn about your fears, stop looking up information and do something else.

TL;DR in Spanish:

Pide una cita con un terapeuta, en caso de ser necesario. Ten paciencia. Aprende más acerca de tus miedos.


Everyone experiences withdrawal differently. You may have increased appetite, insomnia, strange dreams, chills, anxiety, heartburn, or a number of other effects. In most cases, however, these symptoms only last up to a month.  Insomnia usually only lasts for the first week. If you have insomnia after this week, see a doctor. You may feel hungrier than normal for the first 2 weeks. Instead of reaching for sugary or processed snacks, try snacking on vegetables and fruits. Some good snacks include carrots and hummus, celery and peanut butter, or apple slices. As time goes on, cravings will grow farther and farther apart. You may still feel occasional cravings for up to a year after quitting. The act of chewing can distract your brain from the craving. If you don’t like gum, vegetables or fruits—like carrots, apples, or celery—also work well. You can even suck on a piece of hard candy to keep your mouth busy. You can get these without a prescription at a drugstore. Over time, you may reduce the dose of nicotine you use until you are free from nicotine entirely. Talk to your doctor to find the best option for you.  You can chew gum until your mouth tingles. Stick the gum between your cheek and teeth to absorb the nicotine. Choose a flavor of gum that was similar to your favorite e-liquid flavor to help make the switch more successful.  Lozenges are a type of hard candy. Suck on them to slowly dissolve nicotine in your mouth. Patches are placed on the skin. They give a steady amount of nicotine over time. Rewards will teach your brain that good things happen when you avoid vaping. Create small rewards for both little victories and big ones.  For example, you might eat a small piece of chocolate when you resist a strong craving. You might go see a movie or visit a water park after 1 week of no vaping. Save the money you used to spend on vaping. You can put it towards a vacation or buy yourself something nice. Nicotine is a stimulant, which means that it makes you feel alert and awake. Without it, you may feel tired...

TL;DR in Spanish:

Prepárate para los efectos secundarios que suelen durar hasta un mes. Consume goma de mascar o alimentos duros cada vez que experimentes un deseo intenso. Consume goma de mascar, pastillas o parches de nicotina para ayudar a controlar tus deseos. Recompénsate cada vez que alcances tus objetivos. Duerme un poco más.


Everyone has a different opinion for what is acceptable for video games. Decide on an acceptable time for each day or for the week. Some parents limit video games to one hour per day, while others completely ban video games during the school week and only allow for a few hours on the weekends. Many healthcare professionals and development specialists recommend that children should not spend more than two hours each day in front of a television or computer screen. Take this into account when determining what time limits you want to set and decide on an acceptable amount of video game playing time that works for you. Some kids develop an actual addiction to playing video games. They experience behavioral, emotional, and physical symptoms, such as becoming withdrawn from family and friends. It is important for parents to understand what the signs and symptoms are, so that they can recognize them if they develop in their child. For example, your child may be unable to stop playing, get aggressive or upset when they are not playing, or lose interest in all other activities. They may irritable or depressed when not playing video games. Children may neglect their personal hygiene, have disrupted sleep, and experience back or wrist pain. If you believe your child is addicted to video games and you’ve tried to limit their behavior with no change, you may need help from a professional. Your child’s doctor or a mental health professional can work with you and your child to help positively change their behavior and enforce limits. This may be a good option if your child reacts violently to limits on their video game access. If your child is destructive, aggressive, or threatening due to you trying to change their behavior, they may need to see a mental health professional.

TL;DR in Spanish:

Determina una cantidad de tiempo aceptable para los videojuegos. Familiarízate con los signos de advertencia de la adicción a los videojuegos. Comunícate con un profesional de la salud si identificas algún problema.


Everyone has a meaningful impact.  What is yours? Think deeply about your day—conversations with friends, favors you've done, actions taken. Think about the outcome of these actions. Do they have positive effects?  If not, how could they?  Change your behavior when needed so as to confidently bring a positive influence to the lives of others. Are you good at a certain hobby or task?  Do you have a good sense of humor and make other people laugh?  Are you a fantastic problem-solver?  Take the time to remind yourself of what you are good at and why that makes you a worthy person. Studies have shown that thinking on a "big-picture" level about your job and its meaning leads to greater overall job satisfaction and increased ability to take pleasure from the work you do. It could be something as simple as a phone call with a loved one or lunch with your coworkers. Finding daily milestones of gratification is an important way to improve overall life satisfaction and put less enjoyable tasks in perspective. PMA is life-coach shorthand for "positive mental attitude," and it is an essential part of creating personal happiness. Having a PMA means being able to believe in good times to come despite challenges in the present.  It also means remaining confident that you will surmount challenges as they present themselves. Research has shown that this is not only a means of facilitating good mental and emotional health, but a PMA can actually have a positive influence on physical health as well. Below are seven steps to develop your PMA:   Focus on the present. The past can remind us of episodes of fear or regret. Use positive language.  Don't gossip or put other people down.  Use praise whenever possible for others and yourself.  Don't expect perfection.  When we make the perfect the enemy of the good, we are never satisfied.  Accept when things are not ideal and make them work anyway. Interact with positive people. Find friends who share your desire for positivity. Support each other. Do good deeds when and where you...

TL;DR in Spanish:

Mira el lado positivo. Recuerda los aspectos de tu vida que te hagan sentir más satisfecho. Piensa que tu trabajo es significativo. Espera con ansias algunas cosas todos los días. Adopta una actitud mental positiva. Crea una imagen positiva de ti mismo.


Everyone has different priorities as to what type of study environment works best for them - find yours.  Some examples might be: school or public library, classrooms, bedroom or home office, kitchen or dining room table, coffee shop, outside, etc.  Try a couple different spots before deciding which one works best for you. If you find more than one spot that works for you, alternate between them. Don’t pick a spot that’s a hassle to get to, you might find yourself making excuses that you can’t study because you can’t get to your study location! Develop a study routine.  Be consistent.  Create a schedule that takes your classes into account, and assign yourself regular study time.  Go one step further and assign specific tasks to complete during each study session - based on your class syllabus.  When making your study schedule, don’t schedule studying for one topic - say Physics - for six hours in a row one day.  Instead, study multiple topics everyday and space Physics out over the course of a couple days.  This is called the distributed study method and allows you brain to absorb more information over a shorter period of time. Beware of other activities that may appear in your schedule and reduce your study time.  These activities could include a part-time job, hanging out with friends, volunteering, etc.  These other activities are important too, but like studying, they need to be done in moderation.  Schedule this “fun” time in, but not at the expense of your study time. You may be the only one providing yourself with motivation for studying science, so create rules and stick to them.  Possible rules may include:  Reward yourself with a treat (not just food) after every x hours of studying. Start every study session with a review of previously learned material. Create a list of objectives for every study session. Tell someone to follow-up with you about your studying every x hours. Turn off your cell phone and don’t check your email. Take a short break at least every hour.   Switch up the topics you study...

TL;DR in Spanish:

Encuentra un lugar de estudios que funcione para ti. Haz un horario de estudio. Desarrolla normas de estudio personalizadas. Toma descansos. Mantente saludable. Recapitula el material de tu última sesión de estudio. Crea una lista de objetivos de estudio. Evita memorizar todo. Comprende lo que significa cada concepto o ecuación. Analiza los problemas y preguntas. Haz la tarea que te dejen. Haz fichas. Da exámenes de práctica o de ensayo.


Everyone has different reasons for beginning their sex lives, and there is no time that is "too late." You need to do what feels right to you and know that you aren't missing out because you've decided to practice abstinence. The "three-date rule" about waiting in a relationship is an archaic, overly-simplistic rule. You should feel comfortable with your partner before having sex no matter how many dates it takes. If you're considering becoming sexually active you need to sit down and think about how your priorities or beliefs have shifted since deciding to wait. You do not want to regret your decision because you made it impulsively. However, if you've thought about having sex for a few weeks and have considered the potential repercussions already, it might be time to pursue a sexual relationship. Talk to your partner about your changing viewpoints instead of making them guess. Your decision to become sexually active should be made together. All relationships, sexual included, are based on trust and communication. Waiting to have sex is a great way to get to know someone without the pitfalls and awkwardness of a new sexual relationship. When you do decide to have sex, having a partner who you can trust to treat you well will make the moment much less stressful. Whether this is your first time or just a new stage in the relationship, your sex life will be much happier when built on trust. The only key to trust is open communication. Not just about your sex life, but about your entire relationship. Take your time instead of rushing under the sheets. Know that, at any point during foreplay or intercourse, that you can stop and pull things back. Kiss, hold each other, and work up to sex instead of making it the end all be all of your relationship. This will help your approach sex comfortably. You can ease into it as you learn about yourself and your partner. Becoming sexually active is a big decision, and you should not make it lightly. Spend some time thinking about this alone, before the heat of the moment....

TL;DR in Spanish:

Debes saber que no hay un tiempo “adecuado” para llegar a ser sexualmente activo. Evita tomar decisiones del momento respecto a dejar de esperar. Encuentra una pareja a quien conozcas y en quien confíes. Cumple con llegar a tener sexo de manera lenta. Pregúntate si estás listo antes de tener sexo.


Everyone has different routines that they follow at night before they go to bed and attempt to fall asleep, but most people are asleep within 30 minutes from when their head hits the pillow and they turn off the lights. The hallmark symptom of insomnia is difficulty initiating sleep — it typically takes much longer than 30 minutes and sometimes up to four hours.  Lots of tossing and turning in bed is typical with insomnia, as are feelings of anxiety and frustration about not falling asleep (which makes the situation worse). For some people, the anxiety comes as a result of not being able to fall asleep, not the other way around. It usually comes as a worry of how the person will be able to function the next day with little or no sleep. Everyone has experienced an occasional night of insomnia due to stress or illness, but doctors consider insomnia chronic if it happens at least three nights per week for three months or longer. The vast majority of people need between 7-9 hours of continuous sleep per night in order to be healthy and function properly during the day. Some people may need a little more (10 hours) and the rare person can get by with less without experiencing any negative health repercussions. Determine how many hours you're getting throughout your work week. Despite wanting to get more, people with insomnia usually end up with 6 or fewer hours of sleep on multiple nights throughout their work week.  If your busy work schedule only allows you 6 or fewer hours of sleep regularly, then that's not considered insomnia — that's sleep deprivation due to lifestyle choices. Insomnia infers a difficulty falling asleep and getting quality sleep despite the intention to do so. Lack of sleep during the week cannot be "made up" during the weekends by over-sleeping. People require certain amounts of sleep every 24-hour cycle and if you don't meet your requirements then there's always immediate physiological / emotional repercussions. Another hallmark sign of insomnia is frequently waking up and getting out of...

TL;DR in Spanish:

Evalúa cuánto te tardas en dormir. Aprende sobre los requerimientos de sueño saludables. Observa si te levantas durante la noche. Presta atención al cansancio matutino. Observa si presentas cambios de humor.


Everyone has felt grief due to the loss of a loved one before, so you are able to understand what your spouse is going through. However, your spouse may deal with the grieving process differently than you did or in ways you don’t understand. That’s okay and perfectly normal.  Avoid using phrases like, “I know what this feels like.” Don’t get too worried or freaked out if your spouse goes through the grieving process in a different and unfamiliar way than you. There is not one right way to grieve. If your spouse is a different gender, then remember that people of different genders may react to grief and loss in extremely different ways. If your spouse is the same gender, you still may find that your spouse approaches it differently.  Some people may be vocal and outwardly emotional, others may keep it inside. Help your spouse no matter how he or she approaches the grieving process. There are five common stages of grief that people go through. Not everyone goes through these stages in the same order, and they may not spend long on each stage or may skip it entirely. Every grieving process is slightly different, but the general guidelines for the five stages are:  Denial and isolation Anger Bargaining Depression Acceptance You can suggest that your spouse go to a grief support group or offer to join him or her at a support group. Grief support groups can help your spouse get through really tough times by connecting with others going through similar situations. You and your spouse may learn some grief management techniques during your meetings.  Don’t force your spouse to go to grief counseling. Not everyone needs it or is open to going. If your spouse isn’t open to the idea, leave it. You should only urge your spouse to get help if he or she is exhibiting the signs of serious depression or has suicidal thoughts. If your spouse is suicidal, you should contact a suicide hotline for help. The grieving process entails many different emotions. Your spouse will not only feel angry, guilty, scared, or upset, but he or...

TL;DR in Spanish:

Date cuenta de que cada persona vive el luto de forma distinta. Reconoce las cinco etapas del luto. Ofrécete a ir a un grupo de apoyo con tu cónyuge. Muéstrate atento a las señales de advertencia.


Everyone has sinned, or done something wrong, and those sins separate you from God. In the Old Testament of the Bible, people were commanded to make animal sacrifices in order to be forgiven for their sins. However, the New Testament says that God sent His son Jesus to Earth to be killed as the ultimate sacrifice, so that all people could be forgiven if they accepted him. The Bible also says that Jesus was raised from the dead 3 days after he was killed, proving his divine nature.  John 3:16 describes God’s gift to mankind: “For God so loved the world, that He gave his only Son, that whoever believes in him should not perish but have eternal life.” Romans 5:8 describes the sacrifice Jesus made for sinners: "But God shows his love for us in that while we were still sinners, Christ died for us." The Bible says in John 14:6: “Jesus said to him, 'I am the way, and the truth, and the life. No one comes to the Father except through me.'" This means that before you can a follower of Jesus, you have to let go of the idea that there are any other paths to heaven. That’s the only way you can fully understand the significance of Jesus’ sacrifice and the importance of worshipping him. The Bible also makes it clear that you can not be good enough to get into heaven on your own—it is not something that can be accomplished by your “works,” or actions. Ephesians 2:8-9 says: "For it is by grace you have been saved, through faith—and this not from yourselves, it is the gift of God—not by works, so that no one can boast." Simply acknowledging that Jesus is the Son of God and he died for our sins isn’t enough to get you into heaven. You have to make a conscious decision to become a follower of Jesus, praying to God for forgiveness for your sins. This is known in Christianity as being “born again,” because your life should be different from that moment forward. In John 3:3, the Bible explicitly states that you can not go to heaven without doing this: "Jesus answered to him, 'Truly, truly, I say to you, unless one is born again he...

TL;DR in Spanish:

Cree que Jesús es el hijo de Dios. Acepta el hecho de que no podrás ir al cielo a menos que encuentres la salvación en Cristo. Pídele a Jesús que entre en tu vida a través de la oración de salvación. Bautízate


Everyone looks a little healthier with some color in their cheeks. If your cheeks aren’t naturally flushed, dust a little blush on the apples of your cheeks. Choose a sheer, matte shade that complements your skin tone for a natural look.  To find the apples of your cheeks, smile -- apply the blush to the fleshy part of your cheek, blending up toward your hairline. For fair skin, choose a light pink blush. For medium skin, go with a rose gold blush. For dark skin, opt for a hot pink blush. Peach blushes tend to be flattering on all skin tones. Using an angled blush brush usually makes for an easier application. That’s because the shape deposits the most color on the apple of your cheek and fades it out across your cheekbone. If you aren’t a fan of blush or just want a sun-kissed look, you can add some bronzer to your face. However, you shouldn’t apply it everywhere or it won’t look natural. Instead, dust it on your skin with a fluffy bronzer brush in the places where the sun would naturally hit you, such as your temples, cheekbones, jawline, and nose.  Don’t go more than one or two shades darker than your natural skin tone with your bronzer. Choose a matte formula that isn’t too orange, so it looks natural. If you’re having trouble figuring out where to apply your bronzer, use the “3/E” shape method. Starting at the top of your forehead, dust it over your face in “3” shape on the right side of your face, so you cover the temple, cheekbone, and jawline, and an “E” shape on the left side of your face to cover the same areas on the other side. For a natural look, you shouldn’t wear a very dark, saturated lipstick. You want to keep your lips looking soft, so opt for a sheer lip gloss or even a tinted lip balm. Choose a shade that’s similar to your natural lip color so you know it coordinates with your skin tone.  Avoid lip glosses that have a lot of glitter or shimmer in them. They usually don’t look natural. If you want to go a little bolder with your lip color, opt for sheer pinks and peach shades.

TL;DR in Spanish:

Espolvorea un rubor suave en las mejillas. Ilumina tu rostro con un bronceador. Aplícate un brillo en los labios.


Everyone makes mistakes or has times when they're feeling low. The important thing is to treat yourself with compassion, just as you'd treat a good friend. Don't beat yourself up for every little mistake. Instead, use it as an opportunity to learn and move on.  For instance, you could say to yourself, "Yes, I made a mistake, but it's not the worst thing in the world. I'll do better next time." Increasing your self-esteem overall helps you become less competitive. Often, if you're a very competitive person, your self-esteem may be dependent on you doing well. If you fail at something, your self-esteem also falls. Learning to hold on to your self-worth no matter the situation can help you become less competitive. Often, people with low self-esteem interpret situations in ways that continue to suppress their self-esteem. They often take a negative approach, when in reality, many people around them are looking at the situation differently.  For instance, you may blow things out of proportion; you make a mistake and think that everyone sees you as a failure. Instead, try to put that in proportion. Was the mistake really that big a deal? Did anyone actually say that you are a failure or not up to the job? Other times, you may take your successes and turn them into failures. For example, you might say, "My boss praised that report, but it was only good because I used the numbers from accounting." Instead, it's important to celebrate your successes when they come. You might also think that what you're feeling is absolute fact. If you're feeling like an idiot, you may think everyone else sees you that way, too, when in reality, they all likely have respect for you. Another way you may interpret situations negatively is to take small, non-relevant indicators as proof that something is wrong. For instance, if you text someone and they don't text back for a few days, you may think, "My friend must hate me at the moment," when in reality, there are plenty of reasons they might not have replied, including they may not have...

TL;DR in Spanish:

Ten compasión por ti mismo. Esfuérzate por interpretar las situaciones de una forma diferente. Recuerda que nadie es perfecto. Enfócate en lo positivo.


Everyone needs adequate sleep to function properly and to stay healthy, but sleep requirements vary by age and activity level. Understanding how much sleep you need can help you plan for a good night’s sleep.  Newborns 0-3 months old require 14-17 hours of sleep every day.  Infants 4-11 months old need 12-15 hours of sleep every day.  Toddlers 1-2 years old need 11-14 hours of sleep every day.  Preschoolers 3-5 years old need 10-13 hours of sleep every day.  School age children 6-13 years old need 9-11 hours of sleep every day.  Teenagers 14-17 need 8-10 hours of sleep every day.  Adults, aged 18-64 need 7-9 hours of sleep every day.  Older adults above 65 years, need 7-8 hours of sleep every day.  Anyone who is very active, stressed, or sick, may need to take short, daytime naps to rest and recharge. Regardless of age and general sleep recommendations, your body requires adequate rest to function at its best.   Make sleep a priority in your life. It contributes to your body and mind’s optimal functioning.  Numerous negative consequences of insufficient sleep include disease, chronic inflammation, high blood pressure and stress, diabetes, obesity and mood disorders.  Lack of sleep also affects mental performance such as the ability to focus. It may affect your ability to do your job well. When you wake up every day, record in a sleep diary how long and well you slept, and how you felt after waking up. Your sleep diary can help you identify patterns that are hindering (or helping) your sleep.  Your sleep diary may indicate factors that are impacting your sleep. Remove or adjust these as necessary and continue to write in your diary. For example, you might notice that on days you nap that you don’t sleep as well at night. If this is the case, try skipping your nap and see if that helps you get to sleep on time. Talk to your doctor if you have trouble sleeping over a long period of time or notice distinct patterns in your sleep. There will be circumstances in which you need to adjust your sleeping habits. From...

TL;DR in Spanish:

Sé consciente de la cantidad de sueño que necesita una persona. Averigua la cantidad de sueño que necesitas. Mantén un diario del sueño. Ajusta tus patrones de sueño según sea necesario.


Everyone needs time alone, teens and young children included, and this kind of private time is when masturbation is generally appropriate.  However, if they decide to masturbate right in front of you or in front of others, the behavior needs to be curtailed.  With an increase in privacy, the inappropriate behavior may decrease.  Ignore it at bedtime.  If you catch them masturbating at bedtime or when they are alone in the bathroom, you should not punish them, and should just leave them be instead. Remember that masturbation does not necessarily mean that your child will become sexually active with another person soon. It is just a sign of personal body discovery. Until inappropriate behavior in front of others has been addressed, provide your child with some privacy at home, but continue to supervise them in front of other children. When you are in public, you might not want to address the behavior directly as this will call even more attention to it.  However, you can distract your child to snap them out of it and shift their focus to something more appropriate.  If they are younger, you might use a game to do so. For example, you could play "I Spy." If they are older, then you can ask them a question or ask them to do you a favor, such as: “Can you go get me a few napkins, please?" If this doesn't work, say "Please stop that" and then redirect them. Providing a younger child with a blanket or stuffed animal can be a great way to occupy their mind and their hands to distract them from masturbation.  This can also help to soothe children who are anxious or who have any developmental disabilities. If this is an older child, consider a fidget toy, such as a fidget box, fidget spinner, or even a piece of clay. If you are close to your home, you might want to send your child to their rooms so that they can be alone and have their privacy.  Perhaps you are at a neighbor’s home with your child and they are old enough to walk home on their own.  If so, send them home and have a conversation afterwards. If they are...

TL;DR in Spanish:

Dale a tu hijo un poco de privacidad en casa. Distráelo. Dale un objeto de seguridad para que lo lleve cuando vaya a algún lugar público. Envíalo a su cuarto. Habla con su profesor. Habla con los cuidadores de tu hijo. Aumenta su autoestima.


Everyone reacts differently to sarcasm.  Generally, you should be less sarcastic with those you work with or don’t know well, and more sarcastic with friends and family who know and trust you.  Even among friends and family, though, rein your sarcasm in before it starts to grate.  Refrain from being sarcastic around those who do not like sarcasm. Additionally, don’t use sarcasm toward teachers, police officers, or other authority figures. Don't be sarcastic with people who can't take a joke, people with no sense of humor, or people who just aren't in the mood. Don’t make sarcastic comments about issues that you know your conversation partner is sensitive about. A little sarcasm will make others smile.  But too much sarcasm can quickly wear others out and make people dislike you.  Do not use sarcasm so much that people will feel that they cannot say or do anything around you without being ridiculed.  People should still feel comfortable coming to you and talking to you.  There is no way to quantify how much you should use sarcasm.  Different people have different sarcasm tolerance levels. Substitute wit for sarcasm when you (or your conversation partners) have had enough sarcasm.  Wit is less hostile and more easily appreciated than sarcasm. For instance, if you and your friend are walking together and they suddenly and inexplicably stumble, you could make a sarcastic comment like, “Real smooth.”  But you could also make a witty comment like, “That ground just came out of nowhere!” Some people are not well attuned to sarcasm.  If your conversation partner takes your comments literally, you might need to inform them that you were being sarcastic.  You can easily do this by simply saying, “I was just kidding,” or “I was being sarcastic.”

TL;DR in Spanish:

Piensa con quién estás hablando antes usar el sarcasmo. No abuses de tu talento. Especifica que estás siendo sarcástico si es necesario.


Everyone responds differently when a spouse is diagnosed with prostate cancer. It will have a big impact on your life. It is important that you acknowledge your emotions and take time to deal with them.  Remember that it is normal to feel fear, frustration, and grief, among other emotions. Allow yourself time to go through a range of emotions. Like him, you will have good days and bad days. In order to effectively care for your spouse, you need to remember to take care of yourself. Your needs are important, too. Make sure that you are remembering to eat right. You should also remember to take breaks from care-giving.  Try to find a balance in your life. Caring for your spouse will take a lot of your time, but it's important to schedule time for yourself, too. Don't stop doing activities that you enjoy. You might have to miss a meeting of your book club now and then, but don't give it up for good. Dealing with cancer is extremely stressful, so you may need to ask for help from friends and family to manage. Reaching out to friends and family for help can help you to feel less stressed and make it easier to go through your daily activities.  If you are having trouble handling the day-to-day tasks, ask friends and family for help. For example, if your daughter has a soccer game when you need to be at a medical appointment, ask someone else to take her.  You may also want to find a support group to meet people who are dealing with similar circumstances. There are groups online and ones that meet in person. Ask your doctor to recommend a group of other spouses dealing with prostate cancer.

TL;DR in Spanish:

Procesa tus sentimientos. Practica el autocuidado. Pide ayuda.


Everyone shows and receives love differently. Some people place more importance on verbal affirmations and quality time while others want their partner to shower them gifts, physical affection, or small favors. Gauge what kinds things he likes by observing what he asks of you. It may also help to simply ask him if you’re not sure. Make an effort to act accordingly.  For example, some men feel loved when you spend time doing activities together like playing basketball or going to a movie. Others feel most loved when you have deep conversations or show affection with hugs and kisses. If you’re not sure, ask. Try saying, “Do you want to play basketball or should we just hang here and talk?” Your boyfriend may be the type that likes to receive gifts. Find small ways to show that you are thinking of him. Try buying him a nice shirt or picking up his favorite candy from the store. Sex is often an important part of a romantic relationship. Men are especially likely to feel loved when the sexual connection is genuine and consistent. Make time to cultivate passionate moments in the bedroom.  Think of all the things that attract you to him and fantasize about him. Express your desires when you are alone together.  Men usually want to please their significant others in bed. Let him know when you like something that he does between the sheets. Try starting off with things like, “I love it when you…” Avoid criticism. Your boyfriend may feel hurt by any negative comments about his sexual performance. Instead, tell him what he is doing right. Keep your relationship thriving by going out to do something that you both enjoy. Explore your common interests as pair. Doing things outside of your daily routine will keep your relationship alive and evolving. Go out for a nice dinner, see a movie, or check out a new museum. Keep it romantic. Go the extra mile to make a reservation at his favorite restaurant, dress nicely, or hold his hand. These kinds of small gestures are thoughtful and affectionate ways to show that you want him...

TL;DR in Spanish:

Averigua lo que hace que se sienta amado. Pasa al plano físico. Ten citas con él.


Everyone wants to be made to feel comfortable and at ease with a potential partner, or date. If you want to put a girl at ease, get her talking. How? Ask her open-ended questions about her interests. Get to know her hopes and dreams, and her desires. Learn everything you can about her.  Look for open doors in things that she talks about. If she mentions off-hand that she hated watching the new Avengers movie, ask her what kind of movies she likes. If she says, "Horror" ask, "What do you like about those movies?" Keep her talking, and keep it positive. Ask open-ended questions always. Don't ask questions that have one-word, "yes or no" answers. When you're together, be together. Show her that she matters to you by putting away distractions when you're together. If you're looking over her shoulder and trying to eavesdrop on another conversation, or are distracted by your phone, she'll feel like second fiddle. If she's speaking in a group, direct your attention to her. Even if others are trying to talk over her, she'll appreciate that fact that you care about what she has to say. Making conversation involves connecting. To find common interests, you have to actually listen when she talks, respond to what she says, and give her the time of day. You can't just fake your way through a relationship. You have to really listen and get to know her. Make eye contact when she's talking. Nod your head when she says something you agree with. Summarize her points when she's talking and prompt her to say more. Be a good listener. Lots of guys have an idea that waiting to text, call, or email shows that you're "hard to get" and it makes you attractive. Really, it just makes it look like you watch too many rom-coms. Want to win a girl over? Text her when you notice that she's texted you. Respond to a call or an email when you see it. Don't try to put her on ice to show that you're cool. At the same time, it's important to avoid over-texting someone. If you see she hasn't responded right away to something that you've said,...

TL;DR in Spanish:

Pregúntale por sus intereses. Préstale toda tu atención. Escucha de manera activa. No esperes para enviarle un mensaje de texto. Expresa tu sentido del humor.


Everyone's ideal diet is different, yet we all need to cover the same bases. Eat fruits and vegetables, whole grains, dairy, protein, and healthy fats. Talk to your physician about your needs: if you have a medical condition, you may need to be more careful about what you eat.  Eat at least three meals a day with healthy snacks in between. Pay attention to your portion size and serving sizes of different foods to make sure that you're not overeating. It is unhealthy to overeat, even if it is with healthy foods. Avoid processed food and fast food. Eat foods made from fresh and simple ingredients whenever you can. Eat a variety of whole foods. Eat beans, nuts, salads, and fermented foods like yogurt. Forget vitamins and supplements unless a doctor recommends them. If you eat a variety of foods, including plenty of fruits and vegetables, you'll get the nutrients you need.  Get in the habit of eating when you're hungry and stopping when you're full. Pay attention to your food while you eat so that you notice your level of hunger decreasing. If you think about food all the time, if you eat when you're not hungry, or if you avoid eating at all, you might have an eating disorder. Consult your physician. Drink water, some juices, broth, milk, and other liquids throughout the day. Drink 2.2 to 3 liters, or about eight 8oz glasses of liquid a day.  Eating juicy vegetables and fruits will also hydrate you. Try to avoid soda and other artificially sweetened drinks. Sugar is bad for your metabolism, your teeth, and your immune system. Make sure you move every day. It will boost your mood, your energy, and your health. If you're an adult, aim for about 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. Activity that counts as vigorous is when you maintain 70-85% of your maximum heart rate for the entire period of exercise. It's better to exercise more frequently than to get all your working out in one day, so do something daily if you can. You don't have to join a gym to exercise....

TL;DR in Spanish:

Aliméntate. Bebe líquidos. Ejercítate. Duerme. Relájate.


Everyone, regardless of diet, eats raw foods. An easy way to start the raw vegan diet is to eat what you are familiar with: salads, smoothies, salsas, guacamole, and fresh raw vegetables and fruit. . Smoothies are one of the best ways to eat raw. Throw in all sorts of fruits and vegetables. Smoothies make good breakfasts and snacks. Juicing is another popular way to eat with a raw diet. After you invest in a juicer, you can juice almost all fruits and vegetables. Popular things to juice are celery, carrots, and greens like spinach and kale. You can also juice most fruits, which adds nice flavor to your juice. To get the most out of your raw vegan diet, make sure to buy organic. This ensures you are not getting any harmful toxins from your raw foods. This can be expensive, so you may need to start small at first. One of the major staples of a raw vegan diet are leafy greens. You can use leafy greens for salads, in smoothies, or when juicing. Leafy greens include kale, spinach, Swiss chard, collard greens, beet greens, arugula, and lettuce. When you eat grains as a raw vegan, make sure to soak and sprout the grains. Grains you can use for this diet are amaranth, millet, barley, buckwheat, kamut, oats, wheat berries, and wild rice. You should also limit the amount of sprouted grains you eat since they contain irritants. You can steam grains, just make sure to keep it at a low temperature. Make sure the grains you eat are gluten free.  Some people believe you shouldn't eat grains at all on a raw vegan diet. You can also sprout some legumes. However, some people believe that larger beans, like soybeans, are not healthy. By sprouting them, you can eliminate what some believe are toxins, but they don't taste the best. Generally, people on a raw vegan diet don't eat legumes.  Sprouts, such as radish, clover, and broccoli, are safe raw. Healthy oils are important to a raw vegan diet. They are a great source of healthy fat. You can use them for salad dressings, desserts, dips, and toppings. Try using coconut oil, flax...

TL;DR in Spanish:

Empieza con alimentos crudos que todos comen. Prepara batidos Aprende a preparar jugos. Compra productos orgánicos. Consume verduras de hojas verdes. Incluye granos remojados y germinados. Cocina con aceites saludables. Come frutos secos y semillas. Encuentras fuentes de ácidos grasos Omega 3. Consume fuentes de vitamina B12.


Everything you do, from dressing yourself to posting online, presents an image to the world that sets you apart from others. Create your own personal image, using your favorite role model as a guide. What image do they portray, and how do they portray it?  For example:  If your role model is Beyonce, consider getting fabulous highlights in your hair. If you want to emulate Leonardo DiCaprio, grow out a goatee and wear stylishly casual clothing. If you want to be like Miley Cyrus, get a bold pixie cut and wear fashionably androgynous clothing. If you’re quiet all the time, no one will notice you. If you disagree with someone, speak up! People notice when others have strong opinions. However, avoid disagreeing with everyone all the time just for the sake of disagreement. You will be perceived as a fake and contrary individual. For example:   “Even though ‘The Avengers’ was a popular movie, I didn’t really like it. I prefer Wes Anderson movies.” “You don’t like the new math teacher? I love her! She’s smart and tough.” “Even though you guys like to make fun of Pokémon Go players, I’m going to keep playing that game. It’s so fun and interactive!” The more people you meet, the more attention you’ll get. Make an effort to have meaningful conversations when you’re introduced to someone. Invite them to activities with your friend group to make them feel included and build a connection. Some examples of showing friendliness include:  “Hey, Stacy! How have you been?” “Hey, John! My friends and I are getting lunch, would you like to join us?” “Last time we talked you mentioned an algebra test. How did that go?” “Mark, meet my new friend Jessica. We met yesterday afternoon.” Embrace the aspects of yourself that make you unique and bring attention to them. This will help you stand apart from the crowd and make you more memorable to others. This can often mean enhancing aspects of yourself that you may perceive as flaws.  For example, if you feel like your nose is larger than normal, don’t try to minimize the way it looks....

TL;DR in Spanish:

Emula tu modelo a seguir. Expresa tu opinión si no estás de acuerdo con algo. Sé amigable e invita a gente nueva. Realza lo memorable de ti.


Evolving your new Doublade into its final form, Aegislash, can't be done through normal training. Instead, you must use a special evolutionary item called a "Dusk Stone" to get it to evolve. There are a few places in the game to get this stone. The most straightforward is to simply find it in Terminus Cave (accessible from Route 18).  Note that you can't get to Route 18 until you defeat Team Flare and Lysandre at their HQ in Geosenge town, so you'll need to do this before you can get to the cave and find the Dusk Stone. Inside the cave, the Dusk Stone can be found on the second basement level to the far left of the map. It is to the left of an Iron item on a stalactite. Another straightforward way to get a Dusk Stone is through the Secret Super Training minigame. The level you must beat is level six, "Watch Out! That's One Tricky Second Half!" Defeating the Aegislash balloon bot wins you an item as a prize — the Dusk Stone is one of five possible prizes for this level.  You can access the training minigames at any time via the bottom screen of the 3DS. It is to the left of the Player Search System and to the right of Pokémon-Amie. Keep in mind that only fully-trained Pokémon are eligible for Secret Super Training. Beating the target time as quickly as possible gives you a better chance for a rare item like a Dusk Stone. There are a few other ways to get a Dusk Stone in Pokémon X and Y. These aren't typically as convenient as the options above, but they are worth mentioning:  You can get a Dusk Stone from beating Balloon Popping level three in the PokéMileage Club. You can get a Dusk Stone by beating the Psychic "Inver" trainer on Route 18 with a score of 7-9. In these battles, Pokémon type strengths and weaknesses are reversed. Your score is the number of "It's super effective" hits you make minus the number of "it's not very effective" hits. The Dusk Stone is one of ten possible prizes for scores of 7-9 (all are evolutionary stones). You can get a Dusk Stone by beating a Team Flare Grunt in Laverre City....

TL;DR in Spanish:

Encuentra una "piedra noche" en la Cueva Desenlace. También puedes conseguir una piedra noche en el Superentrenamiento. Utiliza otra opción para obtener una piedra noche. Utiliza la piedra noche en Doublade.


Exactly. Treat skin nicely by washing with gentle face wash morning and night. At night use spot treatment creams to deal with acne. Then moisturize with a sensitive skin moisturizer. Then, set with powder that matches your skin tone. In a circular motion, rub blush on the apples of your cheeks and rub bronzer on your forehead; for the sun-kissed effect. Use concealer in trouble areas like acne and red spots. For the eyes: Use a liquid black or brown eyeliner. Only line top lid with eyeliner. Then apply two coats of mascara to your top row of lashes. If you want, dust an eyeshadow nearly the same color as your skin all over your lids. Swipe on lipstick. Alison's signature lip color is NARS Jungle Red, but if sometimes you want something more gentle try a shimmery pink lip gloss. (Like Burt Bees's Summer Twilight lip gloss).

TL;DR in Spanish:

Ya que Alison siempre luce perfecta, tú también debes lucir igual. Para iniciar con tu rutina de maquillaje, comienza por aplicar una crema o una base del tipo BB (del inglés blemish balm, o bálsamo para imperfecciones), cualquiera que desees.


Examine the stone's color to make sure it appears rich and vibrant. In most cases, it won’t be purely opaque or purely transparent. Because it’s a combination of opaque and transparent, look for a shine that's similar to light reflecting off water. If the color is dull or flat, it’s likely a fake stone.  Jade can sometimes be totally opaque, but the opaque stones aren’t very valuable.  If it looks like there are air bubbles in the stone, then it’s likely not real. You should notice some color variations throughout the stone if the jade is real. These are likely to be consistent, meaning that you will notice the same patterns throughout the stone. On the other hand, fake jade may have perfect coloration or could have uneven consistency, meaning that it looks blotchy in spots. It may help to examine the jade directly under a light so that you can view it better. Authentic stones are more likely to have minor imperfections, like an uneven shape, dips in the surface, or pitting. These may remain even after the stone has been polished. Check your stone to see if it looks too perfect. If it does, then it’s likely a fake. This might not work as well if you’re buying a piece of fine jewelry, as the highest quality pieces of jade may not have imperfections.

TL;DR in Spanish:

Busca un color suave y brillante que refleje la luz igual que el agua. Examina el color para asegurarte de que sea uniforme, con imperfecciones o manchado. Busca imperfecciones en la superficie del jade, como hoyos o puntos ásperos.


Examine your cushion seams – the manufacturer’s care label is usually sewn into one of them. If your cushion still has a care label attached, read the instructions provided before you proceed with cleaning. Make sure you stay within those guidelines, or you may void your warranty. Combine ¼ cup (30 ml) of mild soap, like Dawn or Woolite, and a gallon of lukewarm water in a large bucket. Stir the solution until the soap dissolves completely. Brush away loose dirt, then drench your cushions in the cleaning mixture. Let it sit for about 15 minutes so the fabric soaks it up. This will help break down the dirt and grime ingrained in the fabric. Dunk your brush into the cleaning solution, then scrub the fabric vigorously with it. Keep the fabric soaked in the solution as you work. Be sure to scrub in the nooks and crannies surrounding the cushion seams. Using fresh, clean water, rinse your cushions very well. You can use your water hose or a new bucket of water. Be sure that you wash away all soap residue. Letting it linger may damage the fabric. Setting the cushions out in full sunlight can speed up this process. After your cushions have dried completely, you can put them back in their original places on your outdoor furniture. For extra resilience, try spraying your fully-dried cushions with Scotchguard before returning them to their places. Some Sunbrella cushions feature removable casings. Look for zippers on your cushions – if you find them, the outer shells can be removed. Unzip and separate the casings from the cushions, then zip the empty casings back up. Machine wash them in cold water using the delicate cycle and mild laundry detergent.  Double check the care label to make sure machine washing is suggested for your particular cushions. In most cases it will be, but instructions can vary depending on the construction of the casing. After the cycle finishes, air dry the fabric and then replace the casings.

TL;DR in Spanish:

Revisa la etiqueta del fabricante. Prepara una mezcla con un detergente suave y agua tibia. Humedece la tela en la solución de limpieza. Restriega la tela con un cepillo de cerdas suaves. Enjuaga los cojines por completo. Deja que la tela se seque al aire. Coloca las fundas en la lavadora.


Examine your life and consider a situation that is troublesome.  This issue will be used as a tool, that will allow you to discover how you approach it, how you view yourself, and enable you to make changes for the better. An example of this situation may be an argument, a big presentation, or a major life change. When thinking of the stressful or troubling situation you have selected, pay careful attention to your thoughts as you do.  Knowing how you think and feel will allow you to later evaluate those tendencies and make any changes you would like.  You may find your thoughts are rational, being based in facts and logic. Your thoughts might also be irrational or based on inaccurate information. Your thoughts may be positive, negative or neutral.  For now, select the negative thoughts to work with. As you examine your thoughts, pay attention to any negative ones or other thoughts that may be based on misunderstandings or inaccurate information.  Try to understand that these thoughts might not be the only way to view your situation.  Look for some of the following examples of negative thinking about yourself:  Equating feelings with facts. You may get a feeling that someone doesn't like you, but the fact is, you don't know what that person is really thinking. Ending with negative conclusions, despite not having an reason or evidence to do so. Maybe you assume your boss will turn you down for a promotion even though you've never been turned down in the past. Only focusing on the negative. After a performance evaluation, you might dwell on the one critical comment and forget about the positive feedback you received. Talking to or about yourself negatively. You might tell yourself that you messed up after having a stressful conversation with someone. Turning positive thoughts into negative ones, degrading your successes or accomplishments. Perhaps you tend to be self-deprecating, even when you have reason to celebrate an achievement. Once you have successfully identified some negative or inaccurate thoughts you...

TL;DR in Spanish:

Piensa en una situación estresante o difícil. Presta atención a tus pensamientos y creencias. Busca tus pensamientos negativos. Cambia tus pensamientos negativos por enfoques positivos. Ponte en contacto con un terapeuta y consúltale sobre la terapia cognitivo conductual.


Examine your stitches at the back of the heel and find the center stitch. Count five stitches to the right of this stitch; this will be your starting point.  Note that you will be working into the trim you created when joining the soles together, so those are the stitches you need to count out in this step. Also note that you should use your accent color when creating the back heel. Single crochet once into your starting stitch, then once into each of the next nine stitches after that.  You will be working toward the center back of the heel at first. After your first five stitches, you will end up working past the center to its left. This row of single stitches should be evenly centered along the back. Chain one, then single crochet once into each of the stitches of your original back heel row. Cut the yarn, leaving an 8 inch (20 cm) tail or so. Pull this tail through the loop on your hook to knot the yarn. The excess tail here will be used to help sew the pieces together later. Follow the same procedure outlined here to crochet a back heel onto your other sole.

TL;DR in Spanish:

Ubica el punto de inicio. Teje puntos bajos en todo el talón. Teje una segunda fila de puntos bajos. Asegura el estambre. Repite.


Excel also offers certain financial functions that may help your calculation. Specifically, "future value" (FV) may be of use because it calculates the value of an account at some point in the future given the same set of variables you've now become accustomed to. To access this function go to any blank cell and type "=FV(". Excel should then bring up a guidance window as soon as you open the function parenthesis in order to help you insert the appropriate parameters into your function. The future value function is designed with paying an account balance down as it continues to accumulate interest instead of with accumulating savings account interest. Because of this it automatically yields a negative number. Counteract this issue by typing =−1∗FV({\displaystyle =-1*FV(}  The FV function takes similar data parameters separated by commas but not exactly the same ones. For instance, "rate" refers to r/n{\displaystyle r/n} (the annual interest rate divided by "n"). This will calculate automatically from within the FV function's parenthesis. The parameter "nper" refers to the variable n∗t{\displaystyle n*t} - the total number of periods over which interest is accumulating and the total number of payments. In other words, if your PMT is not 0, the FV function will assume you are contributing the PMT amount across each and every period as defined by "nper". Note that this function is most often used for (things like) calculating how a mortgage principal is paid down over time by regular payments. For instance if you plan to contribute every month for 5 years, "nper" would be 60 (5 years * 12 months). PMT is your regular contribution amount over the entire period (one contribution per "n") "[pv]" (aka Present Value) is the principal amount - your account's starting balance. The final variable, "[type]" can be left blank for this calculation (when it is the function sets it automatically to 0). The FV function allows for you to do basic calculations within the function parameters, for instance the completed FV...

TL;DR in Spanish:


Excel will not usually pop up as a suggested program, so the quickest way to open the file is to open Excel first. Excel can convert an XML file into a table, which can be useful for visually processing the information. This will display the Open menu. This will let you look for files on your computer. You should be able to navigate to it and see it by default, but if you can't, click the "Type" menu and select "XML Files." This will convert the XML file into an Excel table. You will generally be informed that the XML file does not refer to a schema. Click "OK" to have Excel construct one for you based on the tags in the file. Your XML file will be organized into a table based on the tag structure. You can use Excels sorting and filtering tools to customize the table from here. You may have difficulties rendering complex XML files as tables. If your XML file has lots of nested tags, you may want to use an XML viewer instead.

TL;DR in Spanish:

Abre Excel. Haz clic en "Archivo" y selecciona "Abrir". Haz clic en el botón "Examinar". Abre el archivo XML en tu computadora. Selecciona "Como tabla XML". Lee tu archivo XML.


Excess dirt or even acne can make your skin appear less youthful, especially as you get older. Keeping your skin clean can keep dirt or acne from settling in wrinkles or fine lines and prevent breakouts.  Use a mild cleanser with a neutral pH. Your skin naturally has a pH of about 5 and you want to find cleanser that helps maintain this balance. Read product labels, which may list a specific pH or say “pH balanced” or “pH neutral.”  Try an oil-free cleanser if your skin is very oily. Glycerine or cream-based cleansers are a good idea for dry skin. Rub the cleanser into your skin with gentle pressure. Being rough with your skin can irritate it and may make it look older. Rinse with lukewarm water. Water that is too hot can strip your skin of needed oils or cause irritation, which can you’re your skin look older. It’s important to wash your face regularly, but you don’t want to overdo it. Soaps and prolonged exposure to water can strip your skin of oils. It may also irritate your skin, causing it to look less glowing and youthful. Wash your face no more than twice a day, unless you are especially active. If you are very active or exercise, use a gentle cleanser to wash your face if you are very sweaty or dirty, or if you shower. Apply a moisturizer that boosts collagen and elastin production daily. Keeping your skin properly hydrated can help firm your skin, prevent wrinkles, and make you appear younger.  Use a moisturizer even if your skin is oily. Try an oil-free product. Try products that not only boost collagen and elastin, but also make your face more youthful looking by plumping it up with products such as silicone and hyaluronic acid. You can find out if products have these ingredients by reading the labels. However, be aware that many companies over-promise results. Consider consulting online forums such as Paula’s Choice, which includes product reviews from medical professionals and individuals who have tried the product. Apply a moisturizer with a sunscreen may help prevent wrinkles. Consider running...

TL;DR in Spanish:

Lávate el rostro de manera regular y con suavidad. Evita lavarte demasiado. Usa una crema hidratante todos los días. Exfolia la piel.


Excess waste leads to overflowing landfills. They pollute land, the water and the air, making life worse for everyone who lives nearby. When it comes to waste, there are plenty of ways to make your habits greener. Here are a few ideas:  Buy goods without a lot of packaging. For example, buy your food in bulk, rather than getting individually-wrapped packets with one serving size each. Recycle and reuse as often as possible. You'll quickly see how much packaging comes into your home when you make the goal of recycling or reusing all of it. Compost your food scraps. Food scraps are biodegradable, so there's no reason for them to end up in a landfill. This is an easy, extremely helpful way to be green. Many wild places have been destroyed by humans, so native plants and animals need all the help they can get to survive. Make your yard a safe haven for any wild creatures that need a home. You'll find that it won't take long for your yard to be alive with wildlife.  Don't treat your yard with pesticides or herbicides. Set aside a section of your yard to leave unmowed. Let the natural grasses and weeds grow as tall as they'd like. This encourages wildlife to move in. Plant butterfly bush and other plants that attract butterflies and bees. Set up a birdfeeder and a birdbath. You can also set up a squirrel feeder and a bat box. Make a small pond to serve as a water source for animals. Don't kill, trap or scare away snakes, frogs, lizards, moles, raccoons, opossums, or other creatures who want to live in your yard. In most climates, the land is healthier when it has plenty of trees. Trees keep soil from eroding, clean the air, and provide shelter for wildlife. Trees also help to combat global warming by shading the ground and keeping temperatures down. Planting tree is one of the best ways to literally go green.  Find out what trees are native to your area. Plant them in areas where there are too few trees. Join with a local group working to stop forests from being clear cut  in your area to make way for developments....

TL;DR in Spanish:

Produce menos residuos. Haz que tu jardín sea apto para las plantas y los animales. Planta árboles. Defiende a los animales. Únete a un grupo medioambiental local para proteger la tierra.


Excessive tightness in your muscles can increase soreness. Try stretching exercises to loosen up a bit. Stretching exercises help avoid further muscle tightening, and relieve the muscles of their soreness. Stretching exercises have been shown to be beneficial for your joints during pregnancy. Your joints loosen as your body expands to accommodate the growing baby, so stretching them can keep them feeling healthier with less pain during this time of change. The ideal total weight gain for the entire term of your pregnancy is usually 25 to 35 pounds. Many women are overweight in pregnancy, so it is important to talk to your doctor about a healthy amount of weight gain (an amount that adequately supports your baby's growth while not being excessive.)  The heavier you are (and note here we are talking about excessive, not normal, pregnancy weight gain), the greater the force of gravity is on your body. Gravity causes more stress to your muscles as you move, and can contribute to muscle soreness. If you are in doubt, speak to your family doctor or obstetrician about the amount of weight gain that is ideal for you during your pregnancy. Continue aerobic (fat-burning) exercise during pregnancy, as this can prevent excessive weight gain. Although you will need to consume approximately 300 extra calories per day for your growing baby, many women gain too much weight during pregnancy so keeping up an exercise routine can be helpful in this regard. Aerobic exercise includes things such as walking, jogging, swimming, cycling, or other activities that get your heart rate up for 20–30 minutes. Try to do this at least three times a week. If excessive weight gain is an issue for you, exercising more will diminish your weight, which will help to reduce muscle soreness resulting from pregnancy. While maintaining regular aerobic exercise is important, staying away from overly vigorous exercise is a good idea. You don't want to exhaust yourself or push too hard during pregnancy as this can make you even more sore.  It is best to...

TL;DR in Spanish:

Haz ejercicios de estiramiento. Mantén un peso saludable para aliviar el estrés en los músculos. Reduce la intensidad de tu régimen de ejercicio. Hazte masajes en la parte que te duela. Aplícate hielo para reducir la inflamación. Usa el calor. Prueba tomar analgésicos comunes para bajar el dolor y la inflamación.


Excessive wetness will increase the likelihood of your dye dripping, which can stain your hair or clothes. It may also drip into your eyes, which can be a major irritant. Until you have applied the dye to your hair, keep your hair dry. If you get the dye in your eye, rinse it out with room temperature water for 15 minutes. Seek emergency medical attention if your eye becomes severely irritated and the rinsing doesn’t help. To make sure you don't miss a lock, use a comb to separate your hair into two to four different sections. How many sections you make depends on your hair's thickness. Use cheap salon clips or rubber bands to keep the sections separate. Use an applicator brush or an applicator bottle to apply dye to the sections from root to tip. Try to evenly coat your hair in the mixture to avoid dying one part of your hair more than another. Aim to finish applying the hair dye within three to five minutes so all of your hair will finish dying simultaneously. After you have finished applying dye to a section, clip it up and out of the way. When you’ve finished application, put a shower cap on to prevent it from dripping onto your skin. Let the mixture sit while it dyes your hair the intended color. Some mixes may finish in as little as ten minutes, but some may take longer. Leave the dye in for up to one hour depending on your package's instructions.  Leave permanent mixtures on longer than temporary dyes. Set a timer just in case you lose track while waiting. Once you're satisfied with the color the mixture has dyed your hair, wash it out. Continue washing your hair until it no longer releases dye into the water. Clean your sink, bathtub, or shower directly afterward to avoid staining your house. For your first rinse after dying, you do not have to use conditioner. Shampoo is sufficient.

TL;DR in Spanish:

Aplícate la mezcla en el cabello seco. Divide tu cabello en secciones. Aplícate el tinte en el cabello con un pincel aplicador o una botella aplicadora. Espera 10 a 60 minutos. Enjuágate el tinte con champú.


Exercise can help anyone be and feel healthy, and this is also true for pregnant women. Understanding the benefits of exercise during pregnancy can help you maintain your fitness by helping to motivate you.  Exercise can prevent excess weight gain during pregnancy.  Exercise can minimize pregnancy related problems such as constipation, back pain, or swelling.  Exercise can increase your energy and help you to sleep.  Exercise may help you prepare for labor, making it easier and helping you to recover from pregnancy and childbirth more quickly. Whenever you have an exercise session, make sure you warm up before them and spend some time cooling down once you’re finished. This will help prepare your body to exercise as well as stabilize your temperature and blood pressure.  Warm up with a low-impact and light activity, such as walking, for 5-10 minutes.  Cool down with a low-impact activity such as light jogging or walking for 5-10 minutes.  Being and staying properly hydrated for exercise is important. Make sure to have at least 64 ounces of liquid a day to stay hydrated and add 8 ounces of water for every hour of activity. Doing low-impact, moderate intensity cardiovascular exercise can help you maintain your fitness and may also make your pregnancy and subsequent recovery more comfortable. Discuss your plan to do cardio training with your doctor and certified fitness professional before you start.  Pregnant women can do at least 30 minutes of moderate exercise all or most days of the week.  If you are very active or did intense cardio before your pregnancy, you may be able to keep up with these workouts with your doctor’s approval and if you feel comfortable.  If you are just beginning or need to do a lower impact activity, walking and swimming are excellent options.  You can do any type of cardio training to maintain your fitness during pregnancy. Beyond walking and swimming, consider running, rowing, biking, or using an elliptical machine. In addition to cardiovascular exercise, strength training can help...

TL;DR in Spanish:

Entérate de los beneficios del ejercicio durante el embarazo. Calienta y enfríate como parte de las sesiones de ejercicios. Realiza ejercicios cardiovasculares. Realiza ejercicios de resistencia. Haz yoga o pilates. Escucha a tu cuerpo. Conoce las actividades que podrían representar un riesgo.


Exercise can help anyone be and feel healthy. But it can also help you shed excess weight. Understanding the benefits of exercise can help get fit and lose weight..  Exercise can prevent excess weight gain.  Exercise can minimize age related problems such as muscle and bone loss, stress, or even sleep issues.  Exercise can increase your energy and help you to sleep. Whenever you have an exercise session, make sure you warm up before them and spend some time cooling down once you're finished. This will help prepare your body to exercise as well as stabilize your temperature and blood pressure.  Warm up with a low-impact and light activity, such as walking, for 5-10 minutes.  Cool down with a low-impact activity such as light jogging or walking for 5-10 minutes.  Being and staying properly hydrated for exercise is important. Make sure to have at least 64 ounces of liquid a day to stay hydrated and add 8 ounces of water for every hour of activity. Doing low-impact, moderate intensity cardiovascular exercise can help you maintain your fitness and may also help you lose weight. Discuss your plan to do cardio training with your doctor and certified fitness professional before you start.  People over 60 can do at least 30 minutes of moderate exercise all or most days of the week. If you can't do an activity for 30 minutes, split it up into two 15 minute sessions.  If you are very active, you may be able to keep up with these workouts with your doctor's approval and if you feel comfortable.  If you are just beginning or need to do a lower impact activity, walking and swimming are excellent options.  You can do any type of cardio training to help you lose weight. Beyond walking and swimming, consider running, rowing, biking, or using an elliptical machine. In addition to cardiovascular exercise, strength training can help you lose weight. It may also help ward off age-related diseases such as osteoporosis and prevent you from injuring yourself because bearing weight builds bone and muscle.  Before you begin any...

TL;DR in Spanish:

Entiende los beneficios de ejercitarte con regularidad. Durante tus sesiones de ejercicio, es importante que calientes y te enfríes. Realiza ejercicio cardiovascular. Realiza un entrenamiento de fuerza. Practica el yoga o Pilates con regularidad. Escucha tu cuerpo.


Exercise can help boost your energy levels and help you avoid stress that leads to drowsiness. Getting regular, moderate exercise, especially in the afternoon, can also help you get a better night’s sleep. A daily 30 to 45-minute workout with moderate-intensity exercises, such as brisk walking, jogging, and swimming, or 15 minutes of high-intensity exercises, such as soccer, basketball, and strength training is recommended. Talk to your doctor or fitness instructor to help you come up with a fitness plan that can help manage your narcolepsy.  If you have cataplexy—a medical condition in which strong emotion or laughter causes a person to suffer sudden physical collapse though remaining conscious—or are worried about falling asleep during exercise, consider getting a personal fitness instructor or ask a friend to assist you when you work out. Avoid exercise 3 to 4 hours before going to bed, because it can keep you from getting enough sleep. Sunlight helps tell your brain when it’s time to wake up and improves mental alertness. Going out for an early morning walk can make you more alert, and also helps you get more vitamin D. Getting enough vitamin D each day can help to boost your energy levels. A fair-skinned person may need only about 45 minutes of sunlight a week to get enough vitamin D, while a person with dark skin may need up to 3 hours.  If you are at home, spend time outside each day doing things like walking your dog, gardening, or exercising. If you work from home, you could even go sit out on your front porch or lawn while you work to get much needed vitamin D. If you work in an office, talk to your boss about sitting near the window and opening the blinds to let light in. Low to moderate intensity walking for 20 to 30 minutes can also help reduce your risk of heart and respiratory diseases while helping you manage any excess body weight that can also cause fatigue. Light exercises during the day can help to give you a boost of energy that may help to keep the sleep attacks at bay. Taking a 5-minute...

TL;DR in Spanish:

Haz ejercicios regulares. Sal a caminar por la mañana. Mantente activo a lo largo del día. Evita conducir si tienes somnolencia o si estás estresado. Limita el estrés. Informa a los demás acerca de tu narcolepsia. Practica Tai Chi. Dejar de fumar.


Exercise can keep your mind occupied. It can also reduce stress. Try to get your heart pumping a little if being home alone makes you nervous.  If you have any at home gym equipment, like a treadmill, you could use this. You could also do something like push-ups, sit-ups, or running up and down the stairs. If you feel short of breath, take a break. You don't want to over exert yourself, especially when you're home alone.

TL;DR in Spanish:


Exercise can simultaneously tire you out while also reducing stress. Studies have shown that physical exercise can drastically improve both the quality and length of your sleep. Exercising outdoors is ideal, as it allows you to get more fresh air and sunlight (if exercising during the day), but if you can't get outdoors then working out inside is an acceptable alternative. Some people get more wakeful if they exercise at night, while others can work out at night and sleep fine. Everyone's body is different in this regard, so it's best to figure out what time of day works for you. Tensing your muscles may not sound like a good way to relax. But studies show that tensing your muscles and then immediately relaxing them can help relieve stress and calm the body from head to toe. Performing these tensing/relaxing exercises as you lie in bed may help alleviate anxiety and prepare your body for sleep. Start with your toes. Tense all the muscles in your feet, hold it for 10 seconds, then release all the tension at once. Continue this process and work your way up through every major muscle group in the body. If you're a smoker or a coffee drinker, either or both of these habits could be contributing towards a poor night's sleep. Nicotine and caffeine are both stimulants, which make it difficult to both fall asleep and stay asleep. Stimulants also exacerbate anxiety in some individuals. Because of this, stimulants could potentially affect your sleep and cause increased anxiety, further compounding your sleep loss problems. Stimulants like caffeine can have lingering physical effects for five to six hours after consumption. If you must drink coffee in the morning or at work, make sure you stop drinking it early enough in the afternoon that you'll be able to sleep at night. Alcohol can make it difficult to remain asleep through the night by affecting the physical and psychological processes that typically take place while you sleep. But some health experts believe that alcohol use may also promote anxiety and increase...

TL;DR in Spanish:

Haz mucho ejercicio. Tensa y relaja tus músculos. Elimina los estimulantes. Omite el alcohol. Evita las comidas abundantes antes de acostarte.


Exercise for 30 minutes every day. Your exercise doesn't have to be rigorous or take place at a gym to be effective. 30 minutes of brisk walking a day can be enough to make a difference to your health. You can increase either the speed or the length of your walking if you feel that you need to intensify your exercise regimen. If you have trouble motivating yourself to exercise, try engaging in group fitness. There are some approaches to wellness, such as yoga, tai chi, and qigong, that are excellent choices to be active and also protect the thyroid gland. Exercise keeps the blood flowing. This lets the thyroid hormone reach every cell. Identify areas of stress in your life and work to reduce their effect on you. You may have to make some tough choices about obligations that you’ve agreed to in the past for the sake of your health. Learn meditation techniques like breathing, visualization, or counting breaths. Sit quietly and visualize a blue light entering your body at the site of the thyroid. Every time you breath in, the light gets brighter and more blue. As you breath out, it dims a bit. Keep this visualization in mind for as long as you can, but try it for at least 5 minutes every day. In the ancient chakra energy system, the thyroid gland is at the 5th chakra (Vishuddha) and is characterized by a blue color. Make sure you get enough sleep at night and enough down time during the day. The thyroid is very sensitive to stress because it is one of the glands that responds to stress. Because of this, your thyroid needs time to “re-boot.” Rest and relaxation gives the thyroid the time it needs.

TL;DR in Spanish:

Sé consciente de la importancia de los ejercicios en la función tiroidea. Prueba una clase de ejercicios. Reduce tus niveles de estrés. Visualiza usando el sistema de chakras. Date tiempo para descansar.


Exercise has a host of benefits for pregnant women, including mood enhancement, stress relief, relief from discomforts like backaches, weight control, and the promotion of healthy skin and the possible avoidance of stretch marks. Safe, moderate exercise at least three times per week is recommended.  Follow your doctor’s advice if he or she gives you different recommendations for exercise, or instructs to you avoid strenuous physical activity during pregnancy. You can exercise at approximately your pre-pregnancy level, but don't overdo it. Your heart rate should stay without about 70 percent of your target rate (220 minus your current age). Try moderate activities such as swimming, brisk walking, stationary cycling, yoga, and aerobics. Avoid exercises which can cause injury, including: horseback riding, contact sports (football, basketball, etc.), hopping, jumping, skipping, bouncing, or running, and sit-ups. You can prevent discomfort and possible health problems by avoiding exercise in hot and humid weather. You should also avoid hot tubs, saunas, and steam rooms. When exercising during pregnancy, you should be able to breathe normally. Loose-fitting comfortable clothes, and a good support bra are recommended for exercise. Footwear should be appropriate to your exercise, but must always be comfortable and good-fitting. Warm up and stretch for five minutes before beginning exercise. Then try cardio/aerobic activity for about 15 minutes, followed by 5 to 10 minutes of less strenuous exercise. End by stretching again.  Do not exercise for more than 45 minutes at a time.  Make sure to drink water before, during and after your exercise routine, and wait at least an hour after eating to engage in exercise. Stop exercising if you feel pain, dizziness, suddenly cold, changes in your heartbeat, or anything else unusual. Talk to your doctor if you have any concerns.

TL;DR in Spanish:

Haz ejercicios con moderación. Haz ejercicios en el ambiente adecuado. Vístete de forma apropiada para hacer ejercicios. Sigue una buena rutina de ejercicios.


Exercise is a great way to increase lower bad cholesterol and improve heart health. Focus on cardiovascular exercises, like running, biking, and circuits.  You should aim for 30 minutes of moderate aerobic exercise 5 times days a week. Alternatively, you can do 25 minutes of vigorous aerobic exercise 3 days a week with two additional days of strength training. Olive oil, nuts, and fish are sources of good cholesterol that will help protect your heart. Alternatively, avoid foods that are high in saturated and trans fats. Processed foods are a major source of trans fats. Smoking tobacco strains your heart and puts you at greater risk of a heart attack. If you have heart problems, you should aim to quit smoking altogether. There are now a variety of medications that can help to manage bad cholesterol and protect your heart. Have your cholesterol checked regularly and, if you are at risk, ask about medications that can help protect you. There are several types of drugs that help with heart health. These include Niacin, Fibrates, and Statins. If you have experienced a heart attack, your doctor will typically recommend that you take a daily dose of aspirin. Your doctor might recommend a dose of anywhere from 81 mg to 325 mg, though lower doses can be effective. It is important to follow your doctor's suggestions precisely. If you sudden stop your aspirin treatment, it is possible that you will experience a rebound effect that will significantly worsen your condition. Do not suddenly stop treatment without being told to do so by your doctor.

TL;DR in Spanish:

Haz ejercicios. Come sano. Deja de fumar. Conversa con tu doctor. Toma una aspirina a diario.


Exercise often helps reduce withdrawal symptoms, and it gives you something to do when you get a craving. Exercise also helps reduce daily stress. Consider going for a bike ride, doing yoga, walking the dog, or jumping rope. Adding a new hobby can help you focus your energy positively and add a sense of meaning to your life. Try something new that looks fun and interesting. New hobbies can include surfing, knitting, writing, or learning to play the guitar. If you get a craving or experience minor withdrawal, use distraction until the urge passes. Distract your mind and your body. If you get a craving, chew on gum, talk a walk, open a window, or begin a new activity. Relaxation is key to recovery. Mounting tension can lead to relapse. If you don't feel like you have time to relax, think about the time you spend engaging with alcohol and tobacco, and replace it with relaxation. Activities such as taking a walk, reading, and meditation can be effective ways to relax. Everyone needs some vices in life - just make them healthier ones overall. Indulge in a little ice-cream every now and then, or buy some fizzy drinks with lots of carbonation. While staying healthy is important, give yourself a little leeway so that you don't feel denied all the indulgences that you used to enjoy. The better you cope with cravings the lesser your chance of relapsing. People who quit smoking and drinking at the same time tend to experience less severe withdrawal and face lower relapse risk.

TL;DR in Spanish:

Inscríbete en un programa de ejercicios. Disfruta un nuevo pasatiempo. Distráete. Busca formas de relajarte. Permítete unos cuantos bocadillos. Mantente enfocado.


Exercises that work the main muscle groups (compound exercises) will give you the most significant gains in muscle mass and boost your metabolic rate. For instance, the bench press works your pectorals, your triceps, and your deltoids in a single exercise. An isolated exercise like a tricep kickback will work only your tricep.  Compound exercises hit more muscle fibers with each lift, so you end up spending less time in the gym.  Try creating a compound exercise routine with a a 4 day upper/lower split or a 3 day full body split to avoid overworking your muscles, which often happens with isolated exercises. Use isolated exercises to tweak your muscle growth an appearance once you have already met your goals. To add muscle mass to your lower body, you need to do exercises that target the large muscles in your thighs, calves, and hips. When it comes to building muscles, heavy weights (or high resistance) and low repetitions are the key (while the opposite is true if you are trying to improve your endurance).  To build the muscles in your thighs, you need to do exercises that focus on the hamstrings, quadriceps, and hip adductors, such as different variations of lunges, squats, and step ups.  To build the muscles in your calves (gastrocnemius, soleus, and tibialis anterior), do standing or seated calf raises.  The muscles in your hips and buttocks (gluteus maximus, abductors, flexors, and deep external rotators) are engaged with some of the same exercises as your legs (such as squats and lunges), but to add more specific exercises to target these muscles, try hip extensions and leg presses.  You should do these exercises using resistance that is heavy enough that you can only do 4 to 8 repetitions max. If you can easily do 8 or more reps, you are probably using too low resistance and are building endurance instead of bulking up your muscles. Note for teens: always consult a trainer and a pediatrician before engaging these exercises. Your body is still growing and developing so avoid high intensity and weights....

TL;DR in Spanish:

Aprovecha al máximo tu entrenamiento al realizar ejercicios complejos. Desarrolla los músculos de tus piernas y nalgas. Fortalece y desarrolla los músculos de tu espalda. Fortalece tu tronco para obtener abdominales fuertes. Desarrolla los músculos del pecho. Fortalece tus brazos y hombros.


Exercising before work can help boost energy levels and help keep you healthy.  Finding and planning a healthy diet plan will also help keep you alert and well.  Don't exercise before sleep, as it boosts energy levels. Don't eat right before you go to sleep. Plan your meal times. Eat a light snack if you need quick energy at night.  Whole grains are a good option.  Try to avoid sugary snacks as they may give you a boost, but then leave you even more tired after the effects subside. Keep in mind that you will still have responsibilities and relationships to maintain, some of which might require your attention during the day.  Create your schedule so that you still have time for other important aspects of your life.  Make time to spend with family and friends. Make sure you leave enough time for errands, such as grocery shopping or going to the bank. Take note of which stores and services are open only during the day and which are open at night. If you have trouble scheduling something, ask a friend or family to help take care of these day time tasks. There is no best schedule, you will have to find what works for you. Drink stimulants such as coffee or tea with caffeine before work.  This can help to wake you up and improve mental focus.  When you return home, relax and have a tea that helps you to sleep such as lavender or chamomile.  Stop taking caffeine at least six hours before sleep   Ask your doctor before using any pharmaceutical sleep aids The night shift has been known to cause some health problems for those who work it.  If you notice any of the following symptoms or issues, consider seeing a doctor or making a change in your work/life scheduling:  Reduction of quality or amount of sleep. Constant fatigue Anxiety or depression Let your family know about your needs.  Inform them of your sleeping schedule and ask them to please not disturb you during those hours. Don't forget, you also need quality time with friends and family, and should schedule that time into your day.  Ask them to please be as...

TL;DR in Spanish:

Haz ejercicios y come sano. Regula tu horario. Usa estimulantes y calmantes. Debes conocer tu salud mental y física. Trabaja con tu familia.


Exercising not only reduces the amount of glucose in the bloodstream, but also changes your cells’ response to insulin. Cells become more sensitive to insulin, which means your body doesn’t have to make as much insulin to help cells take up glucose. When cells take up glucose from your blood, this lowers your blood glucose. Experts recommend 30 minutes of moderate exercise each day for pregnant women.  Check with your healthcare provider about what kinds of exercise are appropriate for you. If you haven’t exercised regularly in a long time, start slow. Start with 10 minutes of exercise a few days a week, then build up to the recommended 30 minutes per day. Go for a swim. Swimming is a great exercise for pregnant women. Moving in water reduces stress on the joints and back. Exercise doesn't necessarily need to take place at the gym or the track. Simple things like parking farther away from the storefront, taking the stairs, or walking the dog more frequently can add to your fitness. Though many forms of exercise are just fine for pregnant women, you’ll want to avoid certain activities. Those exercises such as situps, crunches, and leg lifts force you to lie flat on your back. Avoid these types of exercises after the first trimester. You will also want to avoid or modify contact sports that could harm you and the baby, such as some martial arts, football, soccer, and basketball. Sports that pose a high risk of falling should also be avoided.

TL;DR in Spanish:

Haz ejercicio moderado. Muévete más todos los días. No practiques actividades que podrían ser peligrosas para las mujeres embarazadas.


Exercising regularly can help improve your memory, aiding to your ability to develop the skill set of a prodigy. Try to move for at least 20 minutes a day. Take a walk each night. Ride your bike to work. Get a stress ball and bounce it around your office for 20 minutes a day. Simple, regular physical activity can greatly improve your memory and overall skills. Eating a balanced diet can help you develop the skill set necessary to becoming a prodigy. Adequate nutrition helps care for your mind as well as your body. Make sure to eat a lot of fruits and vegetables, as well as high quality proteins like those found in fish and poultry. Eat dairy in moderation and incorporate high quality carbohydrates into your diet, like those found in whole wheats and whole grains. Alcohol and tobacco can affect the memory. They can also affect the sleep schedule, and poor sleep can affect your overall performance and memory. Try to stick to drinking in moderation, which means only one to two drinks a night. If you're a smoker, talk to your doctor about quitting. In addition to affecting your memory, smoking can cause a variety of other health problems.

TL;DR in Spanish:

Haz ejercicios. Come bien. Aléjate del alcohol y del tabaco.


Exercising with weights builds up muscle and keeps your metabolism high for an extended period of time, helping you to lose fat. Even when you are not exercising, muscle will burn more calories than fat will. If you're new to weightlifting, get started by joining a gym and asking a personal trainer to help you with some beginner's exercises. Keep these tips in mind:  Work each muscle group. Make sure you do exercises to work out your arms, back, chest, abdomen, and legs for full-body fat loss. Focus on performing 2-4 sets of 8-12 repetitions at 70-80% of your one repetition max. Do not simply lift the heaviest weights you can because form is more important than the amount of weight lifted, and form is usually sacrificed to focus on lifting heavier weights. Don't overdo it. Make sure you have a few rest days between workouts, and don't work the same muscle groups two days in a row. Your muscles need time to repair after workout sessions to get stronger. Mixing resistance training with cardio workouts is the key to successful fat loss. Cardio exercises get your heart pumping and help you burn a lot of calories. Any type of cardio is fine, but try to choose an exercise you enjoy doing, so you'll be motivated to stick with your workout regimen.  The best type of cardio to do for fat loss is HIIT (high-intensity interval training). HIIT involves doing intense bursts of cardio with short rests in between. HIIT keeps your body guessing and burning more calories than long periods of steady intensity. Cycling, swimming, and running are great cardio exercises. Do one of these activities for half an hour four times a week, or mix them all up. Work out with a friend. Sometimes having a friend along can turn a dreary workout into a fun catch-up session. Find a friend with similar goals and motivations, and set up a schedule to exercise together several times per week. We burn calories throughout the day, not just when we're working out. Being more active in general can make a big difference in your daily calorie burn. Try...

TL;DR in Spanish:

Haz ejercicio de resistencia. Haz ejercicio cardiovascular. Encuentra maneras creativas de ser más activo.


Exercising your dog prior to trimming can minimize the dog's activity during grooming, which is safer. He or she may also be willing to sit still longer, giving you more time in which to complete grooming. Good quality tools for grooming will make the job easier for you and more comfortable for the dog. Good quality scissors and clippers will minimize hair-pulling and help ensure your cuts are clean and even. Be sure to use the correct blades for the clippers you buy and the correct lengths, etc. for the clipping you are doing. Turn the clippers on near the dog before using so they get used to the sound. Doing this when the dog is very young can help train the dog to be comfortable with the clippers later on. Use electric clippers for ease. You should also trim around sanitary areas. Read the instructions for your clippers to be sure you are using them properly. This includes selecting the right blades for each area you are trimming. You will want to trim and shape the dog's coat to give him the trademark fluffy look this breed is known for. Trim feet, shape the rear, and scissor the back, sides, underline, and chest to achieve this effect. You will also need to trim the tail, ears, and head.

TL;DR in Spanish:

Ejercita a tu perro antes de cortar. Usa máquinas de cortar y tijeras de buena calidad. Introduce al perro a la máquina de cortar. Elimina el exceso de pelo alrededor de los ojos, orejas, cuartos traseros y patas. Dale forma al pelaje de tu pomerania con tijeras en áreas específicas.


Exfoliating means gently scrubbing your skin to remove dead skin cells. You can do this with a dry exfoliating brush, a damp washcloth, or a salt or sugar body scrub.  Since the skin on your face is very delicate, only use exfoliating tools and products specifically designed for use on the face. Body exfoliating products will typically be too harsh.  Keep in mind that exfoliation only helps if your current skin is darker than your normal skin tone, because it reveals fresh skin that is untouched by the sun. To make your own facial scrub, try adding a teaspoon of ground almonds or oatmeal to your regular cleanser. to your skin morning and night. Your skin will look lighter, brighter, and healthier if it’s well-nourished. Use a moisturizer that’s formulated for your skin tone, and apply it every morning and evening after you wash your face.  For example, if you have oily skin, you would use a lightweight moisturizer that absorbs quickly. If your skin is dry, you might need a heavier moisturizer. If you have combination skin, you might prefer using a lightweight moisturizer on most of your face, then a more concentrated formula where your skin is the driest. Use a lightweight body moisturizer on your chest, arms, and legs. indoors and outdoors. Most of the normal darkening and discoloration of your skin is caused by exposure to the sun's ultraviolet (UV) rays. To prevent this, along with skin-related conditions caused by UVA and UVB rays, wear sunblock with a minimum of SPF 30 on your face, chest, arms, and hands every day, no matter where you'll be. For the strongest sun protection, reapply your sunscreen every 2 hours, especially if you’ll be outdoors. Each day, try to eat a diet rich in fruits, vegetables, lean proteins, and whole grains. In addition, men should drink about 3.7 l (130  fl oz), while women need about 2.7 L (91  fl oz) of water every day in order to stay hydrated. Try to exercise for about 30 minutes a day, as well. If you're hydrating properly, exercising regularly, and getting all of the...

TL;DR in Spanish:

Exfolia Aplica un hidratante en la piel por la mañana y por la noche. Utiliza protector solar Haz cambios saludables en tu estilo de vida para lograr una piel radiante. Protégete del sol al estar al exterior, incluso si utilizas protector solar. Ten expectativas realistas.