Biasakan berkumpul dengan orang-orang yang mampu mengasihi orang lain. Berkonsultasilah dengan terapis. Tentukan batas dan bersikaplah tegas saat berkomunikasi dengan orang lain.

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If you spend your time with people who negate your self-worth, you may have a hard time accepting yourself. When people are constantly critical of you, it will be harder to convince yourself that you have strengths. Spend time with people who are supportive of you and who love you. These people will give you the boost you need to accept yourself for who you are. A therapist can help you peel back the layers that may be preventing you from accepting yourself. This person can help you delve into your past to understand why you think certain things about yourself. He can also help you come up with ways to talk with yourself, giving suggestions for self-affirmations and so on. and communicate assertively with others. When you do need to interact with people who are critical or who are not supportive, you may need to set boundaries with them. Talk to these people so that they understand how their comments are unproductive and hurtful. For example, if your boss is always criticizing your work, you can say, “I feel like I don’t get enough support with my project. I want to do good work, but I feel that it’s hard to please you. Let’s work on a solution that will work for both of us.”


Biasakan berkumpul dengan orang-orang yang positif. Kendalikan sendiri hidup Anda. Lakukan kegiatan di luar rumah dan jadilah orang yang berguna bagi orang lain. Carilah cara untuk mengekspresikan kreativitas Anda.

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While it might seem like you're the one doing the hating, it might really be the fear of the rejection of others, or an over-emphasis on the opinions of others that gives you self-esteem troubles. Easiest way to break out? Stop hanging out with people who don't build you up. Critics, complainers, and haters should have no place in your life.  Look at your close friends. Are they suffering from similar issues? Are they projecting these issues and anxieties onto you? If so, consider making a break. Find friends that you can rely on to not drag you through the muck. If you're in a relationship with someone who is criticizing, manipulative, or feeds your anxieties about yourself, you're giving yourself the short end of the stick. You can do better. End the relationship and find someone who'll love you for who you are. Psychologists often describe what is called a "locus of control," which can be placed either internally or externally. People with an internal locus of control look to themselves to decide whether or not they're successful. People with external locus? They look outward. You can't change the way others perceive you, and it's a waste of time to try. Instead, focus on shifting your locus of control inward. You don't have any responsibility to others, you have one to yourself. If you're struggling with self-hatred, it may be helpful to think about others for a while and remind yourself how fortunate you really are. Volunteering your time can be an excellent way to build self-esteem and give back at the same time. It's hard not to feel valuable and valued at the end of a day spent contributing in a positive way to your community. If your job is part of the aggravation, make a switch. Pushing a pencil all day's not doing for you anymore? Find something that benefits your community more directly. Take a risk to make a change in your life and commit to your own happiness. You are in control of your life. Instead of wallowing, decide to exercise your creative impulses and make something. Pick up a new hobby...


Biasakan berlatih yoga untuk memulihkan otot secara aktif. Bergabunglah dalam tim olahraga permainan agar latihan terasa lebih menyenangkan. Cari tahu cara bergabung dalam tim. Carilah informasi tentang olahraga bela diri agar latihan lebih bervariasi. Daftarkan diri untuk berolahraga dalam kelas bersama orang lain sebagai sarana bersosialisasi. Berlatihlah di bawah bimbingan pelatih kebugaran agar Anda bisa menerapkan teknik yang benar.

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Take a class if you can, or learn to do yoga by watching videos or reading online. Start small and expand your practice as you become better at it.  There are some useful items you'll want to have:  A yoga mat is a thin, soft mat that unrolls so that you can hold poses on it without sullying yourself on the floor (and vice versa). Most classes require that you use a yoga mat. Yoga clothes can be anything that's comfortable, lightweight, and either flexible or loose enough to allow you to reach positions without being restricted by your clothing. Many people wear special yoga pants and a tank top, but you could also wear such things as bike shorts or well-fit jogging pants. The yoga block is a small rectangular block designed to provide extra support for those still learning positions that are difficult for them. Most people find a yoga block useful for at least some of their positions. Yoga blocks may become unnecessary for advanced practitioners, but they're generally a wise investment. Choose a sport that you like. Not all team sports are equal in terms of health benefits. At the top of the heap are sports like soccer, basketball, and hockey, that require most players to stay in motion constantly. Less common sports such as crew (rowing on a team), racquetball, and doubles tennis are also excellent in this regard. Below that are sports like baseball, curling, and cricket. Though these sports are very physical and still provide great exercise, they provide it in smaller segments, with downtime in between. Given that all sports are good for you, it's probably best to choose the one you personally enjoy. If you're in school, this is easy: even outside of varsity sports, there are often intramural leagues, casual games during lunch, or after-school programs available. As a working adult, the task of finding a team can be a bit more daunting. Check local fitness centers, such as your neighborhood YMCA, and ask about what leagues they offer or know about. You'll usually have to sign up in advance to join an adult...


Biasakan bernapas dalam. Lupakan saja urusan tentang bagaimana orang lain “seharusnya” bersikap dan apa yang “seharusnya” ia lakukan. Bertanyalah apa gunanya kekesalan bagi Anda? Jangan takut memilih sikap tidak bereaksi. Perhatikan bahasa tubuh Anda. Buatlah asumsi terbaik. Abaikan hal-hal kecil. Jangan berusaha menyenangkan orang lain.

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. Breathing deeply, from your diaphragm, can actually reduce the amount of stress that your body feels. Calmly count to ten, slowly. Imagine yourself on the beach. Let the internal sound of waves and seagulls wash over you. Feel the mist of the seawater on your face and let it calm you. Channel your most calming memory of experience; the feeling of a loved one, the memory of success, the bliss of no responsibility. This step is all about managing expectations. Too often, we have very specific ideas of how people should act and what people should do, and then we get annoyed when they fail to live up to our expectations. "Common standards of decency," we say. While expecting others to be fundamentally decent is a worthy idea, it can cause true annoyance and even unhappiness. There's another way to do it: Set low expectations. Don't lose faith in humanity, but don't expect people to wow you with their manners, their thoughtfulness, their speech. When you don't expect a lot from others to begin with, you appreciate it more when they please you. Setting reasonable expectations is a major key to being less annoyed. "What do I get out of being annoyed?" If you think about it, it's probably not all that much. Maybe you feel superior to the other person. But do you really want your judgment of who you are to derive from what other people do, or what you do? Your identity will be a lot stronger if you base it off of what you do, not what others do. A lot of the time, when someone annoys us, we feel such a strong emotion that it's hard not to react. That's when we say something we shouldn't, or do something regrettable. Yelling "Stop!" or "Shut up!" is an example. Most of the time, our outburst makes the situation worse instead of making it better. After breathing deeply, center yourself and take a moment to see if it's worth your time to react. It may not be. Of course, if a coworker has just finished a sexist diatribe, it's probably a good thing to say something like "Steve, I don't think it's appropriate to compare...


Biasakan bernapas panjang dan teratur. Biasakan berolahraga. Biasakan berjemur di pagi hari agar terkena sinar matahari. Jalani “kehidupan yang mengalir”. Bersikaplah murah hati Jadilah pribadi yang selalu bersyukur Bergabunglah dalam komunitas. Ekspresikan diri.

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Intentional breathing is a simple activity, but it's one of the most powerful ways to create peace of mind. Emotions and breathing are closely connected. If you slow your breath and learn to breathe evenly and fully, your emotions will calm down as well. Breathing practices have been shown to reduce cortisol, the stress hormone. They also activate the "rest and digest" part of the nervous system, known as the parasympathetic nervous system. Here are steps you can take:  Find a comfortable place to sit. Put one hand on your belly and one on your chest. Breathe in deeply from your belly, so that your stomach extends out but your chest stays in place. Hold this breath for a couple seconds and then breathe out. Repeat this sequence until you find a steady rhythm. Try to do this practice for 10 minutes every day. Regular exercise is one of the best things you can do for your body and mind. You should do 30-60 minutes of aerobic exercise (walking, running, bicycling, swimming, etc) 3-5 times per week for good results. Here are some of the things exercise does:  Lifts your mood by flooding your brain with endorphins and serotonin, which are "happy chemicals" in the brain.  Boosts your energy and reduces fatigue.  Improves sleep, even chronic insomnia.  Reduces your risk for diseases such as cardiovascular disease and type 2 diabetes. Sunlight produces Vitamin D in your body, which also increases your serotonin levels. You can't get the same effect from indoor lighting, so try to spend time outside when you can. Here are some activities you can do:  Play sports. Go for a swim. Pack a picnic. " One of the best ways to experience peace of mind and happiness is to get into a flow state. A flow state is where you are completely involved in an activity without overthinking things. You enter flow states when you are doing things you love and when you are being challenged in a way that's suitable to your abilities. Do what you love to do. This could be anything from playing darts on the weekend to landing your dream job as...


Biasakan bernapas perut saat berlari. Tarik napas dan buang napas masing-masing 4 hitungan saat melatih otot inti dan otot perut. Tarik napas melalui hidung saat berolahraga intensitas tinggi, bukan melalui mulut. Bernapaslah teratur saat berlatih penguatan otot.

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Breathing deeply while you’re running is important because it fills your lungs with more oxygen, which then gives your body more energy to keep running. If you’re only taking shallow chest breaths when you run, try to practice breathing from your diaphragm so your belly expands when you inhale. If taking steady, deep breaths is hard for you to do while you're running, try experimenting with different breathing rhythms until you find one that's comfortable. For example, you could inhale deeply once and then exhale out of your mouth twice. It’s easy to hold your breath when you’re doing core and abdominal exercises, but doing so can become a crutch, and it actually makes your workout harder on your muscles. Instead, as you do your exercises, try to maintain a steady 4 count as you inhale and then another 4 count as you exhale. That way, you’ll breathe consistently as you work out your core. High-intensity exercises, like jumping jacks and burpees, require a lot of oxygen, but taking in a lot of air through your mouth can actually reduce your body’s ability to use the oxygen as energy. Instead, inhale through your nose during these exercises so you’re getting more oxygen into your body, which will help you work out for longer. Breathing properly during strength-training exercises can improve your form and help prevent complications, like hernias. Instead of breathing erratically when you lift weights or do other strength exercises, try to exhale when you’re lifting and inhale when you’re lowering.  For example, when you’re doing bicep curls, you would exhale as you lift the weight up, and then inhale as you lower it back down. If you’re having trouble breathing like this, you might be lifting too much or overexerting yourself. If you do have difficulty breathing then contact your nearest doctor, or if worse an emergency ambulance.


Biasakan berolahraga rutin. Terapkan pola makan sehat. Jagalah kebersihan tubuh. Biasakan tidur malam yang cukup. Lakukan tanning.

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Scientific studies have shown that one of the strongest traits of physical attractiveness is a healthy BMI (Body Mass Index). Your BMI is the amount of fat on your body in relation to your height and weight.  You can maintain a healthy BMI by making sure you get regular exercise. Good exercise can include aerobic training, strength training, sports, or outdoor activities. Anything that gets your heart rate elevated. A good rule of thumb is to exercise for at least a half-hour a day, five days a week. If you want to pump up the intensity, then exercise at least a half hour a day more rigorously, three days a week. Being healthy requires more than just exercise. A well-balanced diet is a crucial part of being healthy. Eating healthy keeps you fit and makes it easier for you to feel good.  Drinking a lot of water will do great things for your skin. Cut out as much processed food and high-fructose corn syrup as you can.  Eat foods high in carotenoids. One study showed that people who eat high- carotenoid diets are more attractive. Some foods that are high in carotenoids are sweet potatoes, carrots, butternut squash, and sweet red peppers. To be physically attractive, you should make a daily effort to keep your hygiene in good health.  Brushing your teeth will help keep them white. One study showed that whiter teeth can make people look 20% more attractive. Teeth whitening procedures can help keep those pearls white if brushing does not do the trick.  Wash your face. Clear skin is a universal sign of attractiveness. Keeping your skin clean shows you care about your health. It also reduces the chances that you’ll have blemishes like blackheads or pimples. Keep your hair clean and conditioned. Shiny hair is a sign of health and fertility., which is the driving force of attraction. Getting at least six to eight hours of sleep every night will bring a variety of benefits to your life, many of which result in your attractiveness.  It’s good for your health, in general. Your body repairs and heals itself while you...


Biasakan berolahraga secara rutin. Konsumsilah makan bergizi tinggi. Minumlah air putih sesuai kebutuhan. Biasakan tidur malam yang cukup.

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Going for a run, doing some jumping-jacks, and lifting weights all help relieve stress by releasing endorphins—brain chemicals that elevate mood, beef up our body's immune systems, and ease feelings of physical pain. Exercise also allows us to feel like we are in control of our situation, even though we may not be in control of things that cause us stress. Eating the right foods can not only make us feel good and satisfied, but can also help elevate our moods. When we are stressed our bodies secrete hormones that affect mood. Foods that contain vitamin B and folic acid help fight stress as those minerals are needed for the production of serotonin—our brain's happy chemical. Try eating some of the following superfoods for a little mood boost:  Blueberries are high in vitamin C—a major stress-fighter. Try them in a smoothie, on top of some granola, or even on their own. Gnawing on some raw almonds may help get some aggression out. They are also a rich source of vitamin B2 and E, which, like vitamin C has been shown to fight free radicals associated both with stress and disease. Asparagus is high in both vitamin B and folic acid. This high-fiber green is great in salads and pastas, and makes a great side dish simply steamed with a squeeze of lemon and dash of salt. Dehydration can cause your body to function less productively, and it can increase the possibility of anxiety or even panic attacks. Consume 9-13 cups of fluids per day. Some of this fluid can be attained from fruits and vegetables with high water content. Your body needs time to restore itself and to allow muscles to fully relax. Getting enough sleep every night will fend off stress that leads to jangled nerves. Try for 7-8 hours of sleep every night. If you have trouble getting to sleep, try taking a warm bath before bed or listening to some calming music.


Biasakan berolahraga. Konsumsilah makanan yang kaya gizi. Cukupi kebutuhan istirahat.

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Try going for a jog or a bike ride to pull yourself out of the situation that’s making you cry. Exercising will increase oxygen flow to the brain and will release endorphins that will calm you down. Feed your body with good foods in order to give yourself energy and strength to fight off negative feelings. Eat proteins and cut down on refined sugars and refined carbohydrates.  Eat a good breakfast every morning. This will help stabilize your blood sugar and your mood. Increase your intake of folic acid, which can be found in leafy green vegetables. If you are tired, you are often not able to handle strong feelings as well. Being short on sleep will make it more difficult to hold back the tears. Aim to get 7-8 hours of sleep in order to smooth out your nerves.


Biasakan berpikir positif. Bangunlah rasa percaya diri. Jadilah seperti orang lapar. Ketahuilah bahwa kendala akan selalu ada.

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It's pretty hard to get anything done when we're stuck on thoughts like, "Ugh, life sucks and it's raining." Thoughts like those make us want to just curl up in our beds until someone physically drags us out. You can't do that! Positive thoughts are the only way you'll even find motivation in the first place.  If you find yourself thinking negative thoughts, stop yourself — you have the power to say "Stop. Enough." and not finish the thought. Divert your attention elsewhere. Especially if you're thinking about your motivation! This task in front of you? It's doable and you have the abilities to do it. Any other thinking will keep you from even trying. Try reframing things in a positive way. Instead of being upset that it's raining and you can't go outside, try to look at the rain from a positive perspective. For instance, maybe it's been dry and the land really needs the rain. You might think, "Well, now I don't have to water my yard!" or, "This is a good opportunity for me slow down, relax, and stay in and read a book." With thinking positive about your world, you have to think positive about you. If you think you're incapable, it'll seriously put a damper on the amount of effort you give this task. Why would you bother doing something you don't think you can do? Exactly. You won't. To get started, count your successes. What do you have going for you? What have you done in the past that was awesome? What resources do you have at your disposal? Think of all the things you've achieved in the past. For what reason would you not be able to achieve what you want now?! You've done similar things before. When Les Brown talks about motivation, he repeats, "You got to be hungry!" What he's saying here is that you have to actually want it. You can't imagine a life without it. Thinking something would be nice, being full of velleities won't get you anywhere. Want it. If you don't really want it, what are you doing trying to motivate yourself? Sometimes it involves a little twisting to convince yourself that you want...


Biasakan berpikir positif. Pisahkan tindakan seseorang dari kepribadiannya. Sadari saat Anda mulai menghakimi. Berusahalah memahami perspektif orang lain. Carilah kesamaan dengan orang lain. Syukuri Tunjukkan belas kasih kepada orang lain.

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. A negative mindset can lead to judgemental thinking. Try to see the positive aspects in every situation, rather than the negatives. When you catch yourself having negative thoughts, challenge them. Then, challenge yourself to pick out something positive.  You can still be realistic while being positive. You don’t have to ignore negative aspects, just don’t focus exclusively on them. It’s okay to have bad days. Forgive yourself on days when you are feeling down and negative. Having a positive attitude can improve your life in many ways! Sometimes people will do things that you find abhorrent, such as stealing someone’s lunch money or cutting in a line. Although their actions may be wrong, it’s important not to judge them solely on one action. They likely have positive qualities that you haven’t seen yet. Consider that their actions in that one moment may be driven by a circumstance you don’t understand. For example, they may have stolen the lunch money because they haven’t had a meal in 2 days. Nip judgments in the bud by identifying how and when you’re thinking about other people. When you catch yourself having critical thoughts about someone, ask yourself how you or they benefit from those thoughts. Then, offer a compliment instead. For example, you might catch yourself thinking, “That girl needs to lose some weight.” Challenge that thought, asking yourself why it’s your business. Then say something nice that you noticed, such as, “You have a beautiful smile!” Every person is a unique individual with different talents, skills, personalities, and life experiences. Additionally, people are shaped by their upbringing, including where they grew up, how they were treated, and their living conditions. As you get to know people, try to imagine yourself in a similar position. Even if you may not have made the same choices, accept that they have a right to make their own decisions. For example, a person you consider to be too needy may have grown up without a supportive parent. Similarly, a person that you believe...


Biasakan berpikir positif. Tumbuhkan perasaan berharga di dalam diri Anda Jadilah orang yang berpikiran terbuka. Pertahankan keputusan Anda. Jalinlah hubungan dengan orang-orang yang memberikan pengaruh positif.

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. Being able to look on the bright side of things is key to personal success and well-being. People who thin positively tend to have less health problems, stronger immune systems,and greater resilience to difficult life problems. One way to become a more positive thinker is by eliminating negative self-talk.  Spend a few minutes each day paying careful attention to your self-talk. What are you saying to yourself as you go about your daily routine? Are these thoughts uplifting or belittling? If your self-talk contains a lot of criticisms, aim to replace these negative thoughts with more positive, helpful statements. For example, if you catch yourself thinking "This is too hard. I don't know how to do it" reframe these statements to "This is a difficult task. I may need extra help in getting it done." Boost your self-esteem. Self-actualized people feel a sense of worthiness and respect for both themselves, and others. Appreciating who you are and recognizing your worth are instrumental in developing a healthy mindset. Two practical solutions for boosting self-esteem are overcoming perfectionism and the tendency to compare.  When we hold ourselves to unrealistically high standards (perfectionism), we will always fall short. Having realistic expectations about what you can accomplish motivates you to work harder and makes your feel good about yourself. When you move past perfectionism, mistakes aren't permanent failures, and even tiny successes are worthy of celebration. Assuming that everyone else has a better time than you is a recipe for disaster. All humans have shortcomings and comparing yourself to someone else based on what you see from the outside is unfair to you. The only comparisons you should be making is with yourself today versus yesterday. . A self-actualized person is capable of considering alternative opinions, perspectives, and methods that differ from his own. Being open-minded does not mean you are wishy-washy. Instead it means you can adequately assess multiple variables of a situation before...


Biasakan burung dengan tangan Anda. Sodorkan tangan Anda ke arah burung. Dorong jari ke bagian bawah dada burung dengan pelan dan perlahan, tepat di atas kakinya. Bujuklah burung untuk " bertengger”. Ulangi latihan dengan tangan lain. Latih terus burung. Lakukan terus-menerus, tetapi dengan sabar.

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Slowly place your hand in the cage (but not too close), until the bird is comfortable. Shy or nervous birds may require several sessions before they are comfortable with your hand. Be persistent, and always make sure to move slowly to avoid startling the bird. Stand just above the bird’s eye level in order to establish dominance. Standing too tall can frighten the bird, and crouching too low may display submission on your part. Make sure to move your hand slowly, and to hold your hand steady and with confidence. Birds will become nervous if their handler is nervous, and will become reluctant or scared to step onto your finger if your hand wobbles or you drop the bird during these early sessions. Apply gentle pressure so that the bird is put slightly off balance. The bird should lift a leg when it feels off-balance. When this occurs, place your finger under its foot and lift gently – the bird should step up on to your finger or hand.  If the bird is nervous or bites, you may have to begin training with a wood dowel until it becomes more comfortable. A bird may use its beak to steady itself, or even bite your finger or hand. If this occurs do not suddenly pull away or show fear, as the bird may be frightened or read this as a sign of submission. ”  Use the bird’s name when you say “step up,” and be generous with praise. Many birds, particularly if they are young, will step onto your finger with a little encouragement, as a finger resembles a perch.  When your bird steps-up, praise it and give it a special treat you prepared before beginning. Even if the bird only raises one foot to your hand you should praise and reward it. With repetition and encouragement the bird will learn to associate the command "step up" with perching on your hand or arm. Following the same steps, accustom the bird to your weaker hand. Animals of habit, birds may refuse to perch on your opposite hand unless you take the time to train them during this initial period. As your bird becomes comfortable, you can begin taking it out of the...


Biasakan diri Anda dengan jadwal yang sibuk. Luangkan setidaknya satu hari dalam seminggu untuk merawat diri. Tetaplah terhubung dengan sahabat dan kerabat. Tidurlah sebanyak mungkin. Jangan ragu menyenangkan diri Anda. Jika memungkinkan, pilih lokasi kantor yang tidak berjauhan.

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Working two or more jobs means that you are going to be very busy most days. Try to start seeing this busy pace as your norm and welcome a bit of craziness into your life. Do your best to maintain a positive attitude and make the most of this chaotic period in your life. When working two or more jobs, it can be easy to forget to take time for yourself. But it is important to make sure that you have time to reconnect with friends and family, relax, and rest. If possible, set aside a day each week where you do not work any of your jobs. Plan a fun day with your family or friends, go to a museum, see a movie, or just lie around in your pajamas and read all day. Working two or more jobs may cause you to feel disconnected from the people you care about. Therefore, it is important to find ways to stay connected even when you can’t see people.  Call or text your friends often and use social media to update people on your whereabouts and accomplishments. Just remember that phone calls, text messages, and social media are not equal substitutes for face-to-face interactions with your loved ones, so schedule in-person meetings as well. Try meeting a friend for lunch or a quick drink after work. Working more than two jobs can lead to exhaustion and sleep deprivation. If you are going right from one job to the next or if you are working late nights at one of your jobs, you may have an even higher risk of becoming sleep deprived or suffering from exhaustion. Go to bed early if you have a long day ahead of you and take naps whenever possible. Even a 20-minute nap before heading to your second job may help you to feel more alert and refreshed. Many people work more than one job for financial reasons, but if you save every penny you earn, you may start to feel like there is no benefit to working so much. While you still want to use some of the money you earn on things that will benefit your financial health, such as credit card payments and savings, you should also treat yourself every now and then. Buy yourself a new outfit,...


Biasakan diri Anda dengan kosakata untuk menggambarkan setiap anggota keluarga. Bicarakan tentang atribut fisik dan kepribadian anggota keluarga Anda.

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You want to give your German acquaintances and friends a holistic view of yourself, and knowing how to talk about your immediate family can add a significant layer to it.  Meine Mutter - My mother  Mein Vater - My father  Mein Bruder - My brother  Meine Schwester - My sister  Mein Mann - My husband  Meine Frau - My wife Here, you can use the same vocabulary that you previously used to describe yourself. If you're still a little uncomfortable with the language, simply use the following descriptions.  Meine Mutter/Schwester/Frau ist groß/klein/nett - My mother/sister/wife is tall/short/nice  Sie hat braune/blaue/grüne Augen - She has brown/blue/green/eyes  Mein Vater/Bruder/Mann ist groß/klein - My father/brother/husband is tall/short  Er hat braune/blaue/grüne Augen - He has brown/blue/green/eyes  Meine Mutter/Schwester/Frau ist freundlich - My mother/sister/wife is friendly"   Mein Vater/Bruder/Mann ist lustig - My father/brother/husband is funny


Biasakan diri Anda dengan tarian-tarian Latin. Gunakan pakaian dan alas kaki yang tepat. Bawa handuk dan botol air minum! Jangan berharap Anda akan menemui kelas kebugaran standar. Berdansalah! Cobalah beberapa kali.

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While being a dancer is totally not a prerequisite to being good at and enjoying Zumba, knowing what you're getting into can't hurt. There are elements of the cha cha, salsa, and merengue in Zumba -- along with a bit of hip hop and modern (and legit core exercises, of course!). Luckily, it's wikiHow to the rescue! Check out the following for a brief brush-up:  How to Do the Cha Cha How to Dance Salsa How to Dance Merengue Any class is going to be difficult if you're not adequately prepared for it. To sidestep this easily side-steppable hurdle, wear the right clothes! You will heat up quickly, so go for light clothing, or layers that you can shed at will. Do know that it's all about style, though -- some students will be in Spandex and some will be in baggy sweats. There's no right or wrong! And when it comes to footwear, aim for an exercise shoe that's worn in. If it has too much tread, you won't be able to float and pivot like you want. For the record, it's worth investing in some dance sneakers if you do decide to stick to it. They're only about $30.00 from a discount dance supply store and can easily be found online. Even though you're spending the hour dancing and not feeling like you're getting a workout, you most definitely are. You WILL be sweating, so bring a towel and some water! Most instructors take small breaks between songs, so you'll be glad you did. Some swear that in an hour's class, you could burn near 600 calories. That's amazing! That's an hour avoided on the treadmill! Of course, it depends on how much energy you put into it. But there's serious potential there. Most fitness classes have a serious structure to them. The instructor stands at the front and talks at you for pretty much the entire hour. In short, this isn't that. There's a reason they ask you if you want to "join the party" when you start. It's a workout where the hour flies by and you'll forget you're not at the club (or home in your underwear). Many feel that it's a way of life. Some even say Zumba-ers make for better...


Biasakan diri Anda sendiri dengan skema tampilan MRI yang berbeda. Carilah bagian-bagian yang kontras untuk mengidentifikasi fitur-fitur tubuh yang berbeda. Pilihlah rangkaian tata letak yang menarik. Gunakanlah garis potong-sayat untuk melihat letak sayatan melintang. Tarik garis potong-sayat untuk melihat bagian-bagian baru dari studi.

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When your MRI first loads up, if you're lucky, it will be immediately obvious what you're looking at. However, in many cases, the image you see may be a completely unintelligible mix of black, white, and grey. Knowing how MRIs are shot can help you make sense of your images. The three main ways MRIs are displayed are:   Sagittal: Often the easiest for non-doctors to interpret. Sagittal MRIs are basically side or profile views of your body. The image is as if you've been sliced in half vertically, from your head to your pelvis.  Coronal: These images are basically a "head on" view of your body. You're looking at your features vertically from the front — as if you were standing facing the camera.  Cross-sectional: Often the hardest for non-doctors to interpret. Here, you're basically viewing thin slices of your body from the top down — as if you've been cut into many thin horizontal slices from your head to your toes like a salami. MRIs are in black and white, which can sometimes make it hard to tell parts of the body apart. Because there's no color, contrast is your best friend. Luckily, different types of tissue show up as different shades on an MRI, so it's easy to see contrast where differing tissues meet. The exact shade that each type of tissue will be depends on the MRI's contrast settings. The two main contrast settings are called T1 and T2. Though the differences between these settings are minor, they can help doctors find problems more efficiently. For instance, T2 is usually used for diseases (as opposed to injuries) because diseased tissues tend to show up better on this setting. MRI programs almost always have the ability to display more than one image at once. This makes it convenient for doctors to compare different views of the same area or even MRIs taken at different times. For most non-doctors, it's easiest to simply choose a one-image-at-a-time layout and cycle through the images individually. However, there should be onscreen instructions to show two, four, or many more images at once, so...


Biasakan diri dengan bermacam-macam cerutu.

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Instead of choosing the first cigar you see, you should know how to recognize each different type of cigar. Ask a salesman for help when you're deciding on a type of cigar. Being aware of the different types of cigars will make you feel more knowledgeable when you actually start smoking them. There is a variety of cigars to choose from:.  The Corona. This cigar measures 6 inches (15.2 cm) by 42-ring gauge -- this refers to the diameter of the cigar. This cigar has an open foot (the part that is lit) and a closed and rounded head (the part that you smoke). The Pyramid. This cigar has a pointed, closed head. The Torpedo. This cigar has a bulge in the middle and a pointed head and closed foot. The Perfecto. This is like the Torpedo, except it has a bulge in the middle and two closed ends, making it a rounder cigar. The Panatela. This cigar measures 7 inches (17.8 cm) by 38-ring gauge and is longer and thinner than the Corona. The Culebra. This cigar is made of three Panatellas braided together. It looks like a thick rope.


Biasakan diri dengan budaya Tunarungu. Berlatihlah dengan partner. Berkomunikasilah dengan tunarungu.

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In order to become fluent in ASL, you will have to be invested in Deaf culture. Since deafness is rarely passed from parent to child, Deaf culture is one of the few cultures where a child does not learn the cultural traits from their parents. Instead, the culture evolves from deaf schools and community gatherings. Sign language is but one small aspect of Deaf culture.  In Deaf culture, deafness is not viewed as a disability that needs fixing. The terms "mute" and "dumb" are culturally insensitive, and should never be used. In general, individual Deaf communities are tight-knit and initially hard to break into. But persistence and a humble attitude will help you succeed in making deaf friends. Once they know you are sincere and eager to learn about them and their language, many deaf people will begin to accept you and "show you the ropes" of their unique culture. The Deaf culture is built on strong literary traditions, especially in poetry. You cannot learn ASL simply from reading a dictionary or watching some videos. Finding a partner to practice ASL with on a regular basis will be crucial for improving your readability, speed, and comprehension.  Post a bulletin at your school asking for an ASL partner. Get a friend or family member to learn ASL with you so you both have someone to practice with in everyday situations. The goal of learning ASL is being able to communicate fluently with someone who is deaf. Once you start feeling comfortable with basic sayings, go out of your way to interact with someone from the Deaf community.  Find out what Deaf community events are happening in your area, such as art shows, movie screenings, or gatherings. Go to a Deaf Coffee Chat. They are typically (though, not always) oriented towards beginners and you are likely to find Deaf people who are happy to chat with you. Be polite and ask if someone would like to engage in a basic conversation with you.


Biasakan diri dengan industri bioskop. Pelajari berbagai jenis bioskop. Lakukan riset pasar.

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Learn everything you can about the movie theater industry. There are books and magazines devoted to the business of movie theaters (also known as exhibition), databases with information like moviegoer demographics, and other resources available. There are a lot of different venues and styles for showing movies. These include:  Mainstream, first-run theaters: These typically show major films at their time of release. They are often corporate or franchise operations, but not always. These usually show a number of different films at one time in individual theaters housed within the building. Second-run theaters: These specialize in films that have already been shown in first-run theaters. Independent theaters: These may show independent films, specialized features, classics, major-release films, or some combination of these. These are more likely to have only one or a few screens. These may also be theaters that open up in a bar or restaurant. Drive-in movie theaters: These are open, outdoor areas which show films on large screens to viewers who park and watch from their vehicles. They need special projection and sound equipment, and ramps for cars to park on. Drive-ins can often only be used in warm months of the year. They can be repurposed during other times, for as flea market spaces, etc.  You can also set up a very simple theater that might be a homemade screen set up in someone’s yard, or a consumer-grade projection system set up indoors. This could be sufficient for your needs if you are just interested in showing films to fairly small groups of people, such as for non-profit community events. Find out what movie theater offerings are in your area. If you live in a large city, there will likely be multiple theaters. If you live in a small city or town, there may be one theater or none at all.  Talk with the other theater owners to see how well their businesses thrive. Just because you’ll be a competitor doesn’t mean that you can’t have a friendly professional relationship. Conduct a survey of the local...


Biasakan diri dengan jam kerja dan jadwal yang sangat padat. Kendalikan sorotan (dan kritikan) dengan anggun. Cari cara untuk mengatasi stres. Ketahuilah bagaimana Anda dipandang. Jadilah orang yang berani, keras, dan berpikiran terbuka.

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Often being a reporter doesn't mean your boss determines your hours, the news determines your hours. When a big story breaks, you've got to be on it. Time is of the essence and it can be rapid-fire. If this type of thing thrills you, you're perfect for the job. Your schedule over time will be a little wacky, too. You'll end up working over holidays, weekends, in the middle of the night – and then sometimes there will be slumps where it feels like nothing is going on. This is just how it is. There isn't anything quite like it. Whenever your name gets put into a print and something is associated with it, someone is likely to get in an uproar about it. Whether it's good publicity or bad publicity, it's important to stay well-grounded, down-to-earth, and positive. With time, it'll just brush off your shoulders. The Internet is the world's greatest platform for negative comments. It's important to realize that everyone has different opinions and not everyone is going to agree with you. Take others' words with a grain of salt. If your company likes your work, you're probably okay. In a recent report, "journalist" was the "worst career" one could choose. Why's that? Well, considering how much stress you're under, it does not pay well enough. There likely won't be six figures on that paycheck of yours to justify the insane schedule and the negative criticism, so you'll have to develop ways to cope. If it's your dream, it's worth it. Be sure to always be conscious of your stress levels. If you feel it building up, add yoga, meditation, or even a night devoted to a glass of wine and a good book to your routine. If you're stressed, your work life and your home life will suffer, so it's best avoided. Especially if you're on TV, though also if you're in print, it's incredibly important to know how you're viewed. This can change what you say, how you say it, and, in the end, make you a more successful journalist. Ideally, you're aiming for straightforward, likeable, and articulate, amongst other positive qualities. And the...


Biasakan diri dengan ketidaknyamanan. Jangan terjebak di dalam drama yang tidak penting. Nikmati perasaan dikasihi oleh teman-teman Anda di rumah. Beranikan diri Anda untuk berpetualang lebih banyak. Hormati figur otoritas Anda. Ketahuilah bahwa merindukan suasana rumah adalah hal yang wajar. Ingatlah bahwa perkemahan ini akan membuat Anda bertumbuh menjadi pribadi yang lebih baik.

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Even if your summer camp experience is like paradise, it won’t come without some discomfort. The best thing you can do is accept it and learn to live with it. Yes, there will be more mosquitoes than there are in your bedroom at home. Yes, it may be harder to sleep with twenty other people in the cabin with you. Yes, some days you may just want to take a break and read a magazine or watch TV and that may not be possible. However, once you let go of the fact that some of the negative aspects of camp are outside of your control, you’ll be able to accept them and will embrace all of the positive things that camp has to offer. Sure, no one likes mosquito bites, but complaining about them won’t make them go away, either. Instead, look for practical solutions, such as bug spray or mosquito netting, to make them less likely to bother you and move on from there. Unfortunately, there are times when camp can feel just as catty as middle or high school. Some girls like to be part of cliques, make fun of others, and start gossiping on occasion. Though this shouldn’t be the norm at camp, if you find yourself in one of these situations, do your best to stay out of it and to not pick sides. If your friends are gossiping or spreading rumors, excuse yourself from the drama and spend more time with positive people who have nice things to say about other people. If you’re the target of the drama, then you just have to learn to keep your head up and not let it get to you. Don’t fight fire with fire by starting more rumors about the people who spread them and work on brushing the bad vibes off your shoulder and finding people who make you feel good about yourself. If you’re having a bad day or week at camp or just feel like you can’t get along with anyone, then you need to remind yourself about all of the amazing friends who care about you back home, even if they’re far away. Read letters they wrote you, write them letters, or even make a phone call to them if it’s allowed, to see that there are plenty of people who do think...


Biasakan diri dengan rutinitas yang berangsur-angsur membuatmu tenang. Matikan semua perangkat elektronik setidaknya satu jam sebelum tidur. Jangan tidur sambil membawa telepon genggam. Jangan melakukan percakapan yang intens menjelang waktu tidur. Redupkan lampu. Pikirkan hal-hal yang membosankan.

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You should find a relaxing calming down routine that works for you well before the evening before the first day of school. Everyone’s routine is different and you can try a number of things, which can include listening to soft music, drinking chamomile or peppermint tea, reading a novel, or writing in a journal. You can even try to do these things in the same order, so that your mind and body know when you’re ready for sleep.  It can be hard to just get off the phone with your best friend, finish up that summer assignment, or stop playing your favorite video game, and then to head right to sleep. If you do this without some kind of a transition to sleep time, then your mind will still be racing. Give yourself at least an hour to luxuriate in this routine before bed. Even though you may be addicted to electronics, you have to put them away if you want to be able to fall asleep more easily. You should shut off your television, computer, and cell phone at least an hour before you go to bed, so you don’t feel overstimulated. This can help your mind relax and stop racing and can help you focus on getting ready for bed. You should get in the habit of doing this every night, not just on the night before the first day of school. It will help you have a happier, healthier sleeping schedule. A recent study has shown that at least 1 in 10 teenagers receives and sends text messages in the middle of the night, after they are woken up. You should turn your phone off, and even leave it in a different room, if you want to have the most restful sleep. If you leave your phone by your pillow, then you’ll be less likely to fall asleep because you’ll be anticipating a message from one of your friends. Plus, you’ll be less likely to be woken up while you do fall asleep. Think about it: what can your best friend say to you at 2 a.m. that really can’t wait until the morning? Almost nothing. Another way to make sure you go to bed on the night before the first day of school is to avoid any intense or stressful conversations before...


Biasakan diri dengan tabel pijat refleksi kaki dasar. Pelajari tabel tapak kaki. Baca tabel jari kaki.

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Starting out, learn about the basic areas on a foot reflexology chart. This outlines the major organs locations on the foot.  The right foot is associated with the right part of the body and left foot is associated with the left side of the body. The stomach, for example, is primarily located on the left side of the body so massaging and applying pressure to the left foot can treat stomach ailments. The toes and feet indicate your head and neck. Massaging your toes in foot reflexology means working your head and neck. The insides of your feet correlate to your spine. The area just underneath your toes corresponds to the chest. The thinnest part of your foot, usually found towards its center, is known as the waistline. Parts of your foot correlated with the stomach are found above the waistline. Parts correlated with the intestines are found below.  The bottom of your foot is connected with your pelvic area. The sole chart is fairly easy to learn and deals only with the underside of the foot, not the tops or sides of the feet. If you're starting out with foot reflexology, keep your main focus on the sole chart. It provides slightly more details in regards to which parts of the foot are connected to which parts of the body.  When it comes to toes, the second and third toe after your big toe are connected to the eyes. If you have eye strain, applying pressure in that area can help. Your remaining toes are connected to your teeth, your sinuses, and the top of your head. Pressure points do differ on the left foot and right foot; however, there are some similarities.  Your ears are affected by the areas just below your toes on both feet. On both feet, the lungs are found about an inch below all your toes except the big toe. Your heels on both feet are connected to your legs. The area just below the waistline is connected to your small intestine on both feet.   On the right foot, your liver is connected to the area just above the waistline and slightly to the left. If you move even further left, you'll hit your...


Biasakan diri untuk berelaksasi secara rutin. Matikan lampu. Jangan terobsesi untuk tidur secara berlebihan. Alihkan perhatian Anda. Bangunlah jika Anda tidak bisa tidur.

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It is important to get your body accustomed to a regular sleep schedule, particularly if you tend to have a hard time falling asleep. Try going to sleep and waking up at the same time every day. Following a regular routine for at least 30 minutes before your bedtime will help your mind and body prepare for sleep.  Your routine should be relaxing. Try to choose something that will help you keep your mind off of the worries of your day, but will not overstimulate you. Reading, playing a game, stretching, or working on a craft project are all great options. Find one that is enjoyable for you. If you need some extra help getting rid of your worries, give yourself some time right before bed to indulge in an activity that you find truly relaxing. You can try  meditating, taking a hot bath,  practicing progressive muscle relaxation, or doing  deep breathing exercises. Everyone is different, so try some different activities to find one that helps you reduce your overall anxiety. Exposure to bright lights late in the day can disrupt your natural circadian rhythm. Try to avoid watching television or using your computer for at least 30 minutes before you go to bed. It's also best to begin dimming the lights in your house several hours before you go to bed so that your body realizes it is nighttime.  If possible, rid your room of sleep-disrupting lights from electronics like clocks and televisions. If you wake up in the middle of the night, avoid turning all of the lights on, as this may make your body think it is time to be active. To enhance your body's natural circadian rhythm, try to expose yourself to as much natural light as possible during the day. While it is important to get adequate sleep, it is also important to recognize that one poor night of sleep will not cause you any harm. If you can't sleep, try reminding yourself that you will still be fine the next day instead of dwelling on the consequences of sleep deprivation.  Watching the clock will only worsen your anxiety, so avoid doing so at all costs. While...


Biasakan diri untuk menjaga tubuh tetap lurus seperti jarum mengapung di air. Usahakan mengapung telentang terlebih dahulu. Gulingkan badan agak ke samping dan putar kepala ke kanan atau kiri untuk bernapas. Latih gerakan tangan. Latih tendangan mengepak. Pegang papan renang atau pelampung, mereganglah dengan dagu berada di air, dan tendangkan kaki. Gunakan sabuk pelampung di pinggang selagi meningkatkan keterampilan Anda. Usahakan untuk selalu menjaga keselamatan.

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If your hips are lower than your shoulders, your body will tip upwards, and you won't be able to stay afloat. You can practice this by trying to balance on a bed, bench, or chair. Try to keep your body as straight as possible, with the back of your head between your shoulder blades. Move arms to your side and wave your hands, palms down, away from the hips. This will help you stay afloat and move around.  Back floating is one of the easiest ways to learn how to float. If you are having trouble with this, get someone who is experienced in swimming to help you get into position. Face down to exhale, then turn over onto your chest and stomach. This is the body position for most swimming styles, including freestyle and breaststroke. You can do this in the water, or on a bench/chair. Move your arm behind your head, over your head, and out in front of you in a circular motion. Hold onto the side of the pool, a pool noodle, or a kickboard, and gently kick your legs in a soft, flutter-like motion. Try to keep your toes pointed, and your legs as straight as possible. Don't kick from your knees or kick too hard, as this will create too much drag and slow you down.  This is the basic kick for swimming, be it on the back or face down. Your kicks should be low effort. Harder kicks won't necessarily make you go faster. You can also practice your kicks while balancing upon a bench. Go for 5 to 10 yards (4.6 to 9.1 m) while dipping face in the water to exhale. Do a few laps like this until you get comfortable. You can go the first length keeping your face out of the water, but try to work your way up to where you can swim with your face under the water. This way, you will be able to practice breathing. You may also find it easier to swim!  Start practicing in shallower waters until you feel comfortable, then you can move on to deeper waters. Once you feel confident, try it without the kickboard, and add the arm movements. It is a great form of exercise to use after you learn to swim. This can be done while treading with the...


Biasakan dirimu memakai perintah teks. Rancang sebuah peta dan/atau alur permainan. Cari bantuan dalam hal keterhubungan tiap unsur gim. Buat bagian perkenalan dan ruang pertama. Ciptakan perintah untuk ruang pertama. Ruang pertama bisa jadi teka-teki mudah.

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Most text-based games are played by typing in commands. People who have played interactive fiction games before will expect you to include certain commands in your game, such as "examine (object)" and "take (object)".  The documentation or tutorial for your software should introduce you to these commands, and how to include them in your game. Often, a game has additional unique commands, which can be anything from "twirl baton" to "mow lawn." These options should always be made clear to the player, unless you are putting them in as jokes or Easter eggs that are not required to complete the game. The most common form of interactive fiction involves exploring different locations, usually called "rooms" even if they are outdoors. A good project to start with could include one or two rooms to explore at the start, another couple rooms the player can get to with some simple searching or problem-solving, and a larger puzzle the player needs to solve with some thinking or thorough searching. Alternatively, you can make a project that's focused more on the decisions the player makes, instead of the puzzles he solves. This could be an emotional story focused on the player's relationship with other characters, or a plot-based story where the player has many decisions to make, then witnesses the consequences in later scenes. This may still use a geographic map, or it could use "rooms" that are more like scenes, with the player progressing through several vignettes that explore these themes. If your first room doesn't work the way you want it to, or you're just not sure how to achieve what you want with your software, look for a "documentation" or "help" menu, or a "Read Me" in the same folder as the main tool. If that's not enough, ask your question on a forum at the website where you got the software, or at a general-purpose interactive fiction forum. Once you have a basic plan for your game, write a short introduction to describe the game, explain any unusual commands, and warn about adult content if any. Next, write...


Biasakan duduk dan berdiri tegak. Lakukan kontak mata sekali-sekali. Jangan menatap teman bicara. Tersenyumlah.

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Lean in slightly toward the person you are talking with. Slouching back and/or crossing your arms sends out a signal that you are bored or perhaps upset by a conversation. When you’re talking to someone, or they are talking to you, looking in their eyes shows confidence and that you are fully engaged in talking with them. If someone isn’t making eye contact with you, don’t jump to conclusions. Cultural differences sometimes deem eye contact inappropriate, or it could be a sign that someone is intimidated by you. Give it time and see if you can figure out the cause. There is a difference between making eye contact and staring at someone. You definitely don’t want to watch what someone else is doing if you are not directly having a conversation with that person at that time. It may be intimidating to that person, and is considered rude and sometimes creepy by most people. People feel much more at ease around someone who smiles. We don’t mean plaster a fake smile on your face at all times, but during a conversation, it helps to smile occasionally – especially if someone said something interesting or funny.


Biasakan kucing Anda bepergian. Belilah obat resep untuk mabuk perjalanan, bila perlu. Beri kucing Anda "Rescue Remedy" sari bunga Bach untuk membantunya menghadapi rasa takut dan stres bepergian atau rasa takut terhadap tempat-tempat baru. Gunakan obat penenang sesuai resep sebagai pilihan terakhir. Cobalah obat penenang apa pun di rumah beberapa hari sebelum jadwal perjalanan. Ambillah handuk atau selimut, lalu letakkan di tempat tidur kucing Anda, atau di tempat mana pun yang disukainya untuk tidur, beberapa hari sebelum jadwal perjalanan. Persiapkan kandang di pagi hari sebelum berangkat, atau malam sebelumnya. Semprotkan bagian dalam tas dan mobil dengan Feliway 20 menit sebelum berangkat.

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If your cat hasn’t travelled by car recently, several weeks prior to your trip, take it on several short car rides (30 minutes or less). Be sure to put the cat in the travel cage you will use on your trip to get the cat used to the noise and motion of the car and the smell of the cage.  Give your cat treats while it is in the car. This will give it better feelings about being there. Look upon these as trial runs to work out any kinks before you have to take a long trip far from home. If your cat is prone to motion sickness, which your trial runs should determine, ask your vet to prescribe medication. Anti-nausea medication such as chlorpromazine can be used to help control motion sickness.  The signs of a cat with motion sickness (while in the car of course) include: crying or vocalizing that doesn’t quit after a few minutes into the car ride, excessive drooling, immobility, or acting afraid to move, or excess activity or pacing, vomiting, or urinating or defecating.  Ginger has also been used to treat nausea in humans and it is safe to use in cats; this can be found in liquid form or chews from on-line or brick and mortar pet stores or in the occasional veterinary clinic. Give a few drops in his water each day and a drop in the mouth before setting off each day if he is visibly distressed. You can test its effectiveness by giving an oral dose and then taking a short car ride 30 minutes later. This should be your preferred treatment, as sedatives only slow a cat whereas the flower essence will help them remain calm and confident. Try training with trial drives and non-medicated options first before resorting to medications. Your veterinarian can help you sort out which one will work best for your cat. Some options include over the counter antihistamines (Benadryl) and prescription medication, such as alprazolam (Xanax) to relieve anxiety. Discuss dosages with your veterinarian and follow their advice carefully for the best result. Observe the cat's behavior, and if there are any negative results, you still...


Biasakan makan dengan menu seimbang 3 kali sehari untuk menghilangkan lemak perut. Jangan minum soda. Konsumsilah makanan berserat untuk menghilangkan lemak punggung. Jangan mengonsumsi gula. Aturlah besarnya porsi makanan. Jangan makan lagi setelah makan malam.

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Eating 3 well-balanced meals a day can help cut down on your body. Each meal should include a mixture of whole grains, fruits, veggies, and lean protein. For example, a well-balanced dinner might include baked chicken breast, steamed vegetables, and brown rice. Even diet soda can increase fat around your belly. Ditch the soda – diet or regular – and instead drink flavored waters. If you miss the fizz of soda, you can try carbonated water. You should also cut energy drinks from your diet. They tend to be very high in sugar. You can try sugar-free versions if you like, but check the nutrition facts to make sure there really isn't any sugar in them. Fiber will keep you fuller for longer, which can decrease your cravings for junk food. The empty calories from junk food tend to create fat buildup in your back, so eating more fiber can actually help decrease back fat. Substitute regular bread and pasta for whole wheat versions, and add beans and nuts to your diet. For example, you can substitute white pasta for the whole wheat version and still have your favorite pasta dishes. If you consume too much sugar, your body will produce more insulin and store more fat. Stay away from candy and junk food that has a lot of sugar. Also check the nutrition label on your favorite foods – even low-sugar versions might have more sugar than you think. Stick to between 0 to 2 grams (0.0 to 0.071 oz) of sugar in each serving of food. If you're having a hard time cutting sugar, you can start by replacing high-sugar food with low-sugar alternatives. For example, you can use a natural sugar substitute, like Truvia, in your coffee. You can also snack on sugar-free versions of your favorite candy. If you’re not paying attention how much you’re eating at each meal, if doesn’t matter what you’re eating. You can decrease the amount you eat by using a smaller plate for meals, pre-proportioning snacks, and using measuring cups to measure your portions.  If you’re using a smaller plate for your meals, try to make sure at least half that plate...


Biasakan mandi 2 kali sehari agar tubuh tetap bersih dan aroma tubuh tetap segar. Rawatlah rambut Jagalah kesehatan kulit wajah dengan mencuci muka 2 kali sehari menggunakan sabun wajah. Rawatlah kulit wajah dengan mengoleskan pelembap wajah setiap pagi dan malam. Rawatlah kulit tubuh dengan mengoleskan losion pelembap sekali sehari. Lakukan eksfoliasi kulit 1-2 kali seminggu. Rapikan atau cukurlah rambut pada wajah dan tubuh jika diperlukan. Biasakan menyikat gigi 2 kali sehari dan menggunakan benang gigi sebelum tidur malam.

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People will view you as more attractive if you look and smell clean. Wash your body every day using a mild soap or body wash. Then, apply deodorant to help control body odor. You may need to shower more often if you get very sweaty. Rinse off with soap and warm water after you exercise or spend a lot of time outdoors. Pick shampoo and conditioner that are formulated for your hair type. Apply a quarter-size amount of shampoo to your scalp and massage it into your hair. Rinse your hair out with lukewarm water. Then, apply the conditioner to wet hair and let it sit for 3 minutes. Finally, rinse out the conditioner with cool water.  For instance, look for products formulated for colored hair if your hair is dyed or get shampoo and conditioner for curly hair if you have naturally curly or kinky hair. Conditioner helps keep your hair soft and manageable. Rinsing with cool water will close your hair shaft, which helps your hair look smooth and shiny. Wet your face before you apply your cleanser. Then, use your fingers to massage a dime-size amount of cleanser onto your skin. Finally, rinse your skin with warm water to remove the cleanser. Repeat in the morning and evening. If your skin is dry or sensitive, you might decide to wash your face just once a day to prevent drying it out. Choose a moisturizer that’s formulated for your skin type. Then, use your fingertips to apply a pea-sized amount of moisturizer to your skin in the morning and evening after you wash your face.  Look for a moisturizer that has an SPF 20 or higher to use as your daytime moisturizer. Use a thicker cream at night for added moisture. If you’re unsure about which moisturizers are right for you, talk to a dermatologist. Using body lotion will keep your skin soft and supple so you avoid scaly patches. Apply your lotion once a day after you get out of the shower. This will lock in moisture so your skin stays soft.  Apply about a quarter-size amount of lotion at a time. You can add more lotion as necessary to cover your entire body. You can use...


Biasakan mandi berendam atau di bawah pancuran air hangat sebelum tidur. Minumlah teh herbal. Coba gunakan aromaterapi. Biasakan berlatih relaksasi atau pernapasan.

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Not only will this help you feel clean and refreshed, but it may also help you to relax. As your body begins to cool back down after the hot bath or shower, you may find that you are starting to feel sleepy. If you must drink something warm before going to bed, try an herbal tea instead. Some teas, such as chamomile tea, are reputed to help induce sleep, although there is no definite scientific evidence to prove this. If you have not tried herbal teas before, use caution. Some people are allergic to certain herbs, including chamomile. Although there is no scientific research to back this, many people find that some herbs, such as lavender, reduce stress and induce calmness. You can try aromatherapy by massaging lavender oil into your skin, or by using it in a hot bath or diffuser.  When massaging any oils into your skin, avoid the sensitive areas around the eye, nose, and mouth. Use caution with any aromatherapy if you have asthma. If you cannot fall asleep, perform some sleep-inducing activities such as breathing exercises, yoga, or meditation.


Biasakan mandi setiap hari. Bersihkan wajah setiap hari. Biasakan menyikat gigi setiap pagi dan malam. Gunakan deodoran. Cucilah baju yang sudah dikenakan. Mintalah penata rambut memotong rambut Anda setiap 4-8 minggu. Guntinglah kuku tangan dan kaki secara teratur.

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This is the best way to get rid of any dirt, sweat, and/or germs that your body may have accumulated throughout the day, and prevents hygiene-related diseases. As a plus, showering daily helps you feel, look, and smell your best throughout the day.  Use a loofah, sponge, or hand towel to gently scrub your entire body, removing dead skin cells and dirt. Remember to replace these items regularly as they can easily harbor bacteria. If you don't want to wash your hair every day, then invest in a shower cap and wash your body with soap and water. If you don't have time to shower, then use a hand towel to rinse your face, underarms, and genitals at the end of the day. Remember that the skin on your face is more sensitive than on other parts of your body. You can either use your face cleanser in the shower or wash your face separately at the sink. Avoid using hot water as this will make your skin irritated and flaky.   Take your skin type into account when choosing a face cleaner. If you have very dry skin, avoid products that has high alcohol content, as this will further dry out your skin. If you have very sensitive skin, opt for hypo-allergenic products that contain less harsh chemicals. If you wear a lot of makeup, find a cleanser that also specializes in removing makeup. Otherwise, buy a separate makeup remover and remove all makeup before washing your face at the end of the day. Regular tooth-brushing and flossing helps prevent gum disease, which has been linked to other illnesses elsewhere in the body like heart disease, stroke, and diabetes. It is especially important to brush teeth after eating sweets or acidic foods that cause tooth erosion.  To keep your gums extra strong, carry around a travel-sized toothbrush and toothpaste and brush your teeth in between meals. Floss your teeth every night to prevent the gum disease gingivitis. Antiperspirant helps control excessive sweat, while deodorant covers up unpleasant body odor caused by sweat. Consider using a natural, aluminum-free deodorant to reduce...


Biasakan melakukan kontak mata dan memperlihatkan ekspresi wajah yang menyenangkan. Biasakan berdiri atau duduk dengan punggung tegak sambil menarik bahu ke belakang. Biasakan berjalan dengan penuh percaya diri sambil sedikit mengayunkan lengan. Berlatihlah berbicara dengan suara yang agak berat, tetapi berwibawa. Kendalikan emosi

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Your goal is to look confident but not intense, calm but not bored, and friendly but not desperate. This may sound like a tall task, but you can convey a lot with just your mouth and eyes!  Look softly (not intensely) into other people’s eyes for 10-15 second increments, then look away briefly before restoring your gaze. Smile with a closed mouth, and don't smile too widely. Also, let one corner of your mouth go slightly higher than the other.  Practice your eye contact and smile in the mirror before trying them out on others. with your shoulders back. A man who stands upright looks confident, while a slouch shows that he is insecure and uncomfortable. Developing good posture will give the impression that you think you're attractive, which will in turn influence other people to think the same. There are a range of exercises you can do to improve your posture, and you can also use medical tape or posture-improving garments to help retrain your muscles. Stand up straight, use long, brisk strides, and keep your arms loosely at your sides. You don’t necessarily have to walk into a room like you own it, but at least make it clear that you belong there. Keep your head up, eyes forward, hands out of your pockets, and feet a little less than shoulder width apart. In many cases, this means doing breathing and speaking exercises to deepen your voice a little. Don’t try to adopt a ridiculously deep voice (which will sound obviously fake), though—just focus on speaking clearly and confidently.  Don’t let your attempt at speaking confidently come off as being too intense or overbearing. Use your eyes, facial expressions, and vocabulary to exude friendliness. For instance, saying, "I really like the color of your eyes" in a slightly deepened voice, while also using the eye contact and tight smile you've been practicing, may prove very effective. Self-control is an attractive quality, but don’t act like you’re a heartless robot. Stay calm and confident no matter what the situation brings, yet always be willing to show...


Biasakan melakukan pembayaran tepat waktu. Perhatikan peningkatan suku bunga. Cobalah menurunkan APR.

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The more late payments you make, the more likely the credit card company is to increase your APR. If you miss a payment, pay it as soon as possible. The company might report you to credit reporting agencies even before 30 days pass. This damages your credit rating in a way that takes a long time to undo. Keep your FICO score up by proving yourself to be a reliable debtor. The law requires your credit card company to give you 45 days' notice before raising your interest rate. However, the company might not give you an explanation for the rate change. If you don't get an explanation, call your credit card company to find out why your rate was changed. If the company can't give you a good answer, it might be time to transfer your balance to another credit card. Good reasons to raise your rate include consistently missed payments or a low credit score. Credit card companies are in the business of making money. They won’t lower your APR just because you're a good customer. If you want to be rewarded for your years of timely payments, you need to call your credit card company and convince it to change your rate.  Before calling your credit card company, research what a fair APR for your FICO score would be.  Then call your credit company and try to renegotiate your APR based on your research. If the company is unwilling to do so, it may make sense to transfer your balance to another credit card.


Biasakan melatih kardiovaskular. Lakukan latihan angkat beban. Berolahragalah lebih sering. Berlatihlah sesuai kemampuan. Lakukan latihan kardio puasa. Jalankan program latihan Tabata.

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The quickest way to burn fat and, in turn, burn calories is cardio. No ifs, ands, or buts about it. Luckily, cardio comes in a number of forms. Running, biking, swimming, boxing, tennis, dancing, and myriad other activities count as cardio. So if your knees aren't too thrilled about pounding the pavement, turn to other options.  Running, tae kwon do, aerobics, and rope jumping are some of the highest calorie-burning activities out there. Look into high-intensity-interval-training. The Journal of Physiology released a new study that stated "HIT means doing a number of short bursts of intense exercise with short recovery breaks in between. The authors have already shown with young healthy college students that this produces the same physical benefits as conventional long duration endurance training despite taking much less time (and amazingly, actually doing less exercise!)" Not only will you burn more calories, but you'll do it in a shorter amount of time. Cardio is great, yes. You definitely need it to lose weight. However, in order to get the best results, you need to do cardio and weight-train. Cardio can be done every day while weight-training cannot. Your muscles need time to heal. Aim for a cardio workout as often as possible, but limit your weight-training to a few times per week. Nothing burns calories faster than brisk exercise. If you’re not already working out at least 3-4 times a week, get started. Your training sessions should be around an hour each and should balance cardiovascular activity with strength and conditioning. Get your heart rate up and your muscles burning. The more you move, you the more you’ll lose, period.  Take a couple days off to rest throughout the week. You’ll be in a reduced calorie state, so your recovery time will be even more important than usual. You’re much more likely to exercise consistently if you can make things fun for yourself. If you’re not the treadmill type, try yoga, swimming, kickboxing, mountain biking, climbing or Crossfit. Anything that keeps you active...


Biasakan memastikan apakah Anda sedang bermimpi saat melakukan rutinitas harian. Lakukan “tes pengecekan realitas”. Lakukan pengecekan dengan mengamati keadaan sekitar. Amati orang-orang di sekeliling Anda. Lihatlah diri sendiri.

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Although this may seem counterintuitive, lucid dream advocates suggest that it is important to test during the day whether or not you're dreaming. The reason for doing this is that if you get into a habit of checking in waking life, this checking habit will cross over into your dream life.  By deliberately checking during waking hours, you can create a particular habit for your mind to try out one or more of the following reality checks: reading a piece of paper when wondering if you're dreaming,  trying to move objects, or checking a clock. When the habit is tried out in a dream, and fails to perform "normally", then its failure lets you know that you're dreaming. If you are really awake, then you might want to consider why you're worried about whether or not you're dreaming. For example, have you taken drugs or have you been poisoned? Are you an accident victim? Are you hallucinating? Might you be suffering from concussion or some other injury? If you are injured or out of your depth mentally or emotionally, either call for medical assistance or signal to somebody to help you as best you can. If you are dreaming, things won't be as they seem normally. Reality checks form a regular part of lucid dreaming and are a means by which you can be actively more involved in your lucid dreaming. Some lucid dreamers like to perform reality checks during the waking hours because it increases the opportunities for lucid dreaming. Appearances can be very deceiving in the dream world, where distortions are common and even the norm. If the dream is set in your home or another place where you spend time, look at common objects.  Does anything look different than how you last remember seeing it?  For example, is there a window where a painting is supposed to be?  These are clear signs of dreaming. If you're talking to people who have been dead for years, then that's a sure sign that you're dreaming. Why you're talking to them is a whole other area for dream interpretation, but the fact that they're there, casual as, means...


Biasakan membaca dan berbicara pada waktu yang sama dengan nyaman. Atur nada, kecepatan, dan volume suara Anda. Bicaralah dengan jelas. Tekankan kisah atau puisi di bagian-bagian yang tepat. Ambillah jeda di tempat-tempat yang tepat.

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This is really important if you're telling a story or poem by reading it from the page. You can also memorize, which can help, but you want to make sure you know how to read something out loud.  Read it more than once. Especially if you're going to be performing in front of people, you want to read over what you're narrating multiple times, so that you are accustomed to the words and you can look up at your audience. Catch the rhythm of the words. You'll notice for poems and for stories and even stories that are only verbal, that the length of the sentences and the words used create a sort of rhythm. Get yourself accustomed to this rhythm through practice so you can render the story or poem well, out loud. Try to avoid simply reading the story or poem off the page. Narration means that you're taking an active part in engaging your audience and performing the narrative. Look up while you're reading so that you meet the eyes of your audience. To tell the story in an engaging manner you will want to vary your voice in terms of speed, volume, tone, cadence. If you speak only in one tone (monotone) you'll bore your listeners, no matter how interesting the story itself is.  You want your tone to match the tone of the story. For example, you don't want to speak confidingly when you're telling an epic tale (like Beowulf), but you wouldn't want your voice to get all epic if you were narrating a humorous Shell Silverstein poem, or a light fluffy romance. Make sure that you're narrating slowly. When you read aloud, or tell a story to an audience, you want to speak more slowly than you would if you were simply having a conversation. Speaking slowly allows you to capture your audience and allows them to fully appreciate the story or poem. It's good to have water with you when you're narrating and to stop and take a sip so that you can slow down. You want to project your voice, but you don't want to shout. Breathe and speak from your diaphragm. As an exercise to help you figure out how to do this: stand up straight with...


Biasakan membawa ikat kepala atau ikat rambut. Kenakan sarung tangan untuk berlatih yoga. Siapkan kaus kaki untuk berlatih yoga. Bawalah handuk kecil. Belilah matras yoga. Belilah tas atau tali untuk mengikat matras yoga.

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Keeping your hair out your face is always important when exercising. If your hair is too short to tie back, a headband will help keep it off your forehead and out of your eyes. While they certainly don’t look chic, yoga gloves are very useful. Their skid-proof palms give you a bit more gripping power and prevent your hands from slipping on the mat. They are fairly inexpensive and can be found at yoga clothing stores and sometimes health food stores. These will help you avoid from slipping on your mat, which can get very frustrating, particularly in hot or higher-intensity classes. Yoga class can get awfully sweaty, so you might be glad you brought a towel. You can also lay your towel down on your mat to help keep your hands from slipping—a good option if you don’t like yoga gloves. Mats can be pricey, but it’s nice to have your own if you want to practice at home or if you have issues with using someone else’s mat.  If you’re not sure if yoga is for you and just want to try it out, most studios have mats available to rent. Mats vary in thickness, so if you have tender knees or want more support for when you’re sitting on the firm ground, consider the option of buying a thicker mat. Having one of these makes it easier to move around with your mat since you can carry it over your shoulder. It’s also a great way to keep your mat from unraveling when you’re not using it.


Biasakan mencatat semua hal penting. Tentukan tempat meletakkan atau menyimpan barang-barang. Terapkan jadwal harian secara konsisten. Mintalah orang lain mengulang ucapannya. Gunakan mnemonik (jembatan keledai). Lakukan pemenggalan informasi.

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If you have a hard time remembering appointments or your to-do list, write them down! Use one thing to track everything go on in your life, whether it’s a calendar app, a paper planner, or just a plain notebook. Refer to it often and check things off as you complete them. If this is a digital notebook or app, having a backup copy somewhere would be a very good idea. If you find you can’t remember where you left objects you need every day, assign a place for them. When you first assign everything its place, write them down. That way you’ll have a list you can refer to until you get accustomed to where everything is. For example, you could:  Install a hook by the door for your keys. Always leave your cell phone and wallet on your desk. Keep your checkbook in a drawer in the kitchen. Everyone has things they need to do every day. Turn yours into a routine, where you do your daily tasks in the same order, at the same time, every single day. Eventually, the routine will become second nature and you won’t have to worry about forgetting to do something. While you’re getting used to your routine, schedule it in a planner or notebook every day. Note what time you’ll get up, make coffee, brush your teeth, make dinner, clean dishes, and get ready for bed. Short-term memory loss might make you feel embarrassed, but most people won’t mind repeating themselves if you ask. This way, you know that you won’t have to remember things, and some of the pressure will be taken off of you. You can say something like, “please forgive me if I’ve already asked you this. But would you mind reminding me where the room is for the conference?” This is a great tool for everybody to master, not just for people who suffer from short-term memory loss. Mnemonics is the technique of attaching a word, phrase, or image to an object. This skill can be very powerful, and the memorization will stick in your brain like super glue.  Perhaps you've never heard of mnemonics, but ask yourself: "Self, how many days are in September?" Chances are, the first...


Biasakan mencuci tangan dengan sabun dan air. Bersihkan furnitur dan lantai rumah secara teratur. Tutup hidung dan mulut saat batuk atau bersin. Jangan menggunakan pisau cukur, handuk, atau riasan milik orang lain. Gantilah tampon atau pembalut wanita secara teratur. Periksakan diri ke dokter secara teratur.

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This is one of the most important ways to avoid getting sick and spreading germs to others. Wash your hands after using the restroom; before, during, and after preparing food; before eating food; before and after caring for someone who is sick; after blowing your nose, coughing, or sneezing; and after handling animals and/or animal waste. Consider keeping a hand sanitizer with you at all times in case you can't reach a bathroom to wash your hands. You should wipe the kitchen counter, floors, shower, and dining tables at least once a week using either soap and water or conventional household cleaning products. If you live with other people, consider coming up with a system of chores and alternate cleaning jobs every week.  Consider using eco-friendly cleaning products that contain less harsh chemicals than the conventional brands. Always wipe your shoes on a doormat before entering the home. Consider taking your shoes off and leaving them at the door before entering the home, and asking guests to do the same. This will prevent the spread of dirt and mud throughout the house. This is extremely important if you want to avoid spreading germs to those around you. Be sure to wash your hands with soap and water after you cough or sneeze. Sharing personal items like these with other people increases the likelihood of spreading Staph infections. If you do share towels or clothing, be sure to wash them both before and after lending them to others. Women who use tampons should change them at least once every 4-6 hours to reduce the likelihood of getting toxic shock syndrome (TSS). Women who use pads should change them every 4-8 hours. If you plan on sleeping more than eight hours, then wear an overnight pad instead of a tampon while you sleep. Seeing your doctor regularly can help catch illnesses and infections early, making it much easier to treat them. Visit your primary care physician, dentist, gynecologist, cardiologist, or any other physician you may be seeing on a regular basis. Visit your doctor when you are...


Biasakan mengatakan hal-hal positif kepada diri sendiri. Buatlah kotak keterampilan untuk menghadapi masalah. Bicaralah dengan orang-orang yang Anda cintai. Buatlah catatan. Gunakan teknik mengaktifkan kelima indra sebagai latihan menenangkan diri. Cobalah bermeditasi dan berdoa. Cobalah berlatih pernapasan. Gunakan imaji untuk membayangkan “tempat yang aman”. Cobalah melakukan teknik relaksasi otot progresif. Cobalah berjalan kaki sambil menenangkan pikiran.

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Positive self-talk refers to your inner voice and the way that you talk to yourself. This inner voice impacts your motivation, outlook, self-esteem, and overall well-being. Positive self-talk is a way to talk to yourself to gain confidence, build a healthier lifestyle and reduce negative thoughts. Examples of positive self-talk include:  I am lovable. I am special. I am confident. I can achieve my goals. I am beautiful. Harming myself does not solve my problems. I can overcome my anger, sadness, and anxiety without harming. I can trust someone with my feelings right now. I can seek support. Remind yourself by using post-it notes or leaving messages on your mirror. If you have trouble believing abstract statements such as “I am special” or “I am confident,” you don’t have to use them just yet. Instead, use positive statements that focus on the behavior you want to achieve. These might give you more specific guidance, such as “I can trust someone with my feelings right now,” and “Harming myself does not solve my problems.” Positive self-talk should not be mandated by others. Instead, it should be used when you feel like it is helpful. A coping skills box or kit is a container that you fill with supplies to help stop the urge to self-harm. These supplies will remind you of what you have. They may also help you redirect your energy into something positive, such as creating art. Some supplies for this box might include:  Pictures of friends, family, or pets Journal Art supplies Inspiring quotes Music or lyrics You don't have to wait until you feel an urge to talk. Share the ups and downs with your close friends and relatives. Surround yourself with their support. When you feel the urge to self-harm, the best thing you can do is tell someone you feel that way.  It is hard to verbalize our feelings and sometimes it is easier to act out our feelings of sadness, anger, or lonely in the form of self-harm. But for long-term success, it is important to address the underlying stress.  If you self-harm, it might be...


Biasakan mengatur kegiatan sehari-hari dengan baik. Tentukan waktu istirahat dalam jadwal harian. Agendakan waktu untuk acara bersama keluarga dan teman-teman. Sediakan waktu untuk keluarga di malam hari. Hilangkan pemborosan waktu. Bicarakan beban kerja Anda dengan keluarga dan teman-teman.

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Create daily routines and a structured plan each day rather than reacting to whatever comes up. Plan ahead and anticipate your needs.  A good idea is to have a backup plan ready in case of emergencies so that you are prepared with a contingency plan should the need arise. Establish a supportive network that you can draw on. Connect with friends, relatives, neighbors, coworkers, and professionals. Be ready and willing to ask for help if you need it. It's a good practice to make time for other activities besides work so that your days are balanced, enjoyable and fulfilling. Make time healthy habits, such as eating health food, exercising, meditating and taking other forms of quiet time. Many gyms, for example, are open over the lunch hour and may offer a reduced corporate membership. You block out time for meetings at work, so apply the same principle to your home life? Scheduling this time with family in advance will make it hard to cancel at the last minute and helps set that time in stone. Treat your family as if they matter just as much as the most important business person in the world and don't miss your "scheduled meetings" with them.  Eat meals as a family. Studies have shown that sharing a family meal together benefits the spiritual, mental, and physical well being of the entire family. Families that eat together have lower rates of substance abuse, teen pregnancy, and depression, as well as higher grades and self-confidence. Eating together helps keep a family connected and engaged with one another; it can become one of the most enjoyable parts of the day for kids and parents alike.   Make time for the big and small moments in life. Take time to celebrate major milestones, achievements, graduations, birthdays, and holidays together with your family. Even marking smaller accomplishments (e.g., your child's winning goal in the championships) with a small token or special gathering will help each family member feel special and valued. Do something basic with your partner and/or family. It doesn't have to...


Biasakan mengedukasi diri. Ikuti kursus atau lanjutkan pendidikan. Bacalah berbagai media dan sumber informasi. Kunjungi museum dan pusat kebudayaan. Kembangkan opini dan perspektif Anda.

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An important component of becoming more versatile is educating yourself through the consideration or application of a wide variety of sources. Without knowledge, you can’t grow or develop, and educating yourself broadly will help you to most effectively become well-rounded. You can use a variety of sources to educate yourself. Taking classes, reading books or a large out of town newspaper like the NY Times, watching documentaries, or even just talking to another person can provide you with new information that will help you develop yourself. Continue your education and training throughout life by taking classes, attending lectures, or getting additional professional training. Developing your intellectual skills will help expose you to different perspectives and will help you develop into a well-rounded individual.  You can attend classes, lectures, seminars, or other continuing education programs in person, or you can take them online. Many universities now post classes or lectures online for the general public, you can also use an online learning site like Udemy.  Training and the type of development that comes from practical experience can also be very valuable to developing your knowledge and skills. Reading a variety of publications will expose you to different opinions and perspectives. This can help you develop yourself and become more versatile.  Consult different kinds of media such as newspapers, magazines, websites, and books. Documentaries are an excellent way to expose yourself to new information.  Even reading for 20 minutes a day can make a difference in your knowledge base.  Make sure that the sources you read come from a variety of perspectives. For example, if you read something from a liberal politician or news source, then consult something from a conservative politician or news source to see both perspectives of an issue or argument. Visiting museums and cultural centers may expose you to new information and experiences. Whether you visit them in person or virtually, museums and cultural...


Biasakan menjadi higienis. Tidur yang cukup. Rawat kulit Anda. Tata rambut Anda. Natural. Berdandan ideal.

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Staying fresh and clean gives you the building blocks to work toward your best self. Develop a routine that leaves you feeling squeaky clean and smelling great. Remember to always scrub areas such as elbows , necks and knees due to the bacteria you bring home each day. The bacteria will cause your elbows to turn darker if you have a pale skintone.  Shower daily. Pick out a body soap that appeals to you and scrub down! Don't feel obligated to wash your hair every day (in fact, that could dry it out), but do wash up regularly, especially after workouts. Pick out a shampoo and conditioner for your hair type. Use a deep treatment every so often to increase your hair's natural shine. Brush your teeth (and tongue!) at least twice a day. Make it a habit when you get up and right before go to bed. A whitening toothpaste will make your pearly whites glisten even more.While you're at it, floss and use mouthwash! Not only are they good habits to have, but they reduce your chances of gum disease and tooth decay.   Use deodorant. Throughout the day, our body releases oils and odors that don't always help us look our best. Using deodorant regularly prevents any unnecessary smells from creeping out of nooks and crannies. Don't douse yourself in perfume or cologne. A light spray is a good idea, but smelling you from across the street, even if you smell like a field of daisies, is overpowering and less than ideal. Not only does 8 hours of sleep a night make you feel energized and ready for the day, it benefits your appearance and quality of life.(Prevents darker bags under your eyes too!)  Circulation increases in our sleep. That means our skin is receiving the most nutrients it receives at night, preparing it to look healthier and glow.   Sleep and metabolism are controlled by the same areas of the brain. Studies have shown that participants who get more sleep lose more fat than their counterparts, who lose more muscle.   Sleep allows our brains time to consolidate memories. Not only does a healthy amount of sleep make for...