Especially if you are recovering from tendonitis, warm up is essential to prevent further strain or injury. Even if you're just walking, engage in a little warm-up to get blood flowing to your muscles and get your body ready for activity. Your warm-up should directly cater to the activity you're going to be doing. if you're running, your warm-up will be different than if you're lifting weights. Stand with your feet about thigh-length in front of a wall, pressing your back into the wall. Keep your shoulders rolled back so that your shoulder blades are tucked in along your spine. Lower your torso so that your thighs are perpendicular to the floor. Your knees should be at right angles.  Hold the "sitting" position for 10 to 20 seconds, or as long as you can do so without knee pain. Raise back up and repeat 5 to 10 times, or as many as you can do comfortably. This static exercise will gradually build strength in your quadriceps muscle, and is safe to do in most cases even while recovering from quadriceps tendonitis. Sit on a flat, sturdy surface with your affected leg extended in front of you. Place a hand on your thigh above your knee so you can feel the contraction. Then contract your quadriceps muscle and hold the contraction for about 10 seconds.  Release and repeat 5 to 10 times if you can do so without pain or discomfort. You can do this exercise 2 or 3 times a day. Static quadriceps contractions are good for increasing strength in your quadriceps if your tendon is too injured to bear weight. " Stand behind a chair, table, or another stable surface you can grip for balance. Lift the foot of your affected leg and grasp the top of your foot behind your buttock (or as far as you can comfortably go). Press your foot towards your buttock while breathing deeply.  Hold the stretch for 10 to 20 seconds, then release. Make sure to do the other side, even though it isn't injured. You don't want to create an imbalance. You can do this stretch 2 or 3 times a day, or whenever your leg feels tight or your knee feels...

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Aqueça-se antes de qualquer atividade. Comece com agachamentos na parede. Faça contrações estáticas do quadríceps. Alongue o quadríceps com o “alongamento de corredor”. Faça natação ao invés de corrida. Experimente fazer uma aula de yoga.


Especially if you don't know your crush well, now is a good time to start spending more time around him or her. Get to know your crush better. It will help you get comfortable with this person, which will be important if you decide to share your feelings.  Spending time around your crush may also help you sort out your own feelings. You might decide that you really only like this person as a friend. Your crush might go away after a little while. Or, it might get stronger.  During this time, don't try to make it a date or anything like that, just hang out like you would with any of your other friends. Once you are comfortable enough, ask your crush some questions to see how he or she feels about homosexuality or gay people. Some time when the two of you are hanging out alone, ask some questions to get a sense of how he or she feels.  You don't have to come right out and ask "How do you feel about gay people?" Or "Are you gay?" Instead, you can be a little more subtle. Ask questions like "What would you do if a boy/girl kissed you?" or "Have you ever had a crush on someone? Who was it? Have you ever had a crush on a boy/girl?"  If your crush reacts badly to these questions, don't keep trying. Not everyone is accepting of same-sex crushes, and if that's the case, it's time to give up. Skip on to the last step. If you get the sense that your crush might feel the same as you, you can try getting a little flirty. Don't be too obvious, but flirting a little can give you a better idea if your crush might like you back. For instance, some time when you're hanging out alone together, make eye contact while you're talking, and lean in just a little. See how your crush reacts. If they keep eye contact with you and don't move away, this might be a good sign. If you feel confident that your crush is accepting of gay people, you may decide to tell him or her how you feel. There's no easy way to do this, and only you can decide when or if it's the right time.  Be careful about making this decision, and if you have been given...

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Passe algum tempo com a pessoa. Descubra o que a pessoa acha de relacionamentos homoafetivos. Paquere de leve. Conte como se sente se parecer uma boa ideia. Caso não seja correspondido, siga em frente.


Essential oils are derived from plants and can be added to warm baths or an aromatherapy diffuser to give out a calming scent. Some essential oils that are particularly good for hyperactivity include lavender, peppermint, and orange. Put a few drops into a handkerchief and have your child breathe in the scent to help calm them down. There are many natural herbs that have calming properties, such as chamomile, catnip, and peppermint can be calming. Be careful not to give them really hot tea, especially if they are young. Some people with hyperactivity may have a deficiency of calcium or magnesium. These nutrients aid in muscle relaxation and sleep. Give your child supplements from a natural health foods store. Be sure to read instructions on the label to ensure you are giving them appropriate doses of supplements.

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Use óleos essenciais. Sirva chás e outras bebidas calmantes. Use suplementos nutricionais.


Essential oils can be effective in relieving minor headaches. Dilute the oil for use on a concentrated area of the body. Then, apply the blend to the forehead, temples and back of the neck. Massage the oil into your skin using gentle circular motions, while inhaling deeply. The best essential oils for headaches include:  Lavender Peppermint  Ginger Essential oils can be used as an effective treatment for acne and are a good alternative to the harsh chemicals found in many acne creams and prescription drugs. In one study, a 5% tea tree oil gel was found to be as effective as benzoyl peroxide (a common ingredient in over-the-counter and prescription acne creams) in the treatment of acne. To create a 5% tea tree oil gel for acne treatment, add 5 drops of tea tree oil to a teaspoon of aloe vera gel. Mix the oil and aloe well and then apply the gel to acne using your fingertips or a q-tip. Store the mixture in an airtight container in the refrigerator for up to one week. Using essential oils will not cure insomnia or its root cause, but using calming and relaxing essential oils before bedtime can help you to fall asleep faster and stay asleep until your intended wake up time. Three of the best essential oils to help with insomnia are lavender - to promote relaxation, Roman chamomile - which is a natural sedative, and clary sage - which contains narcotic properties.  If you have a vaporizer, add a few drops of lavender, Roman chamomile, or clary sage oil to it before you get into bed. Try adding a couple of drops of oil to your bedtime bath, or try massaging a large area dilution into your legs and feet before bed. Keep in mind that some essential oils, such as rosemary, cypress, grapefruit, lemon and peppermint, can be particularly energizing and stimulating, so they are best avoided before bedtime. Probably the most widespread use of essential oils is to promote emotional well-being by reducing stress and encouraging calmness and relaxation. Essential oils positively affect our emotions because our smell...

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Alivie dores de cabeça leves utilizando óleos essenciais. Trate a acne com óleo de melaleuca. Trate a insônia com óleos essenciais de lavanda, camomila romana e salva esclareia. Alivie o estresse com óleos essenciais. Pare de roncar com óleo essencial de tomilho. Repila insetos com óleo essencial de eucalipto de limão. Alivie dores de ouvido com óleos essenciais. Alivie a tontura associada à vertigem com óleos essenciais. Alivie queimaduras de sol com óleos essenciais. Trate lesões pequenas com óleos essenciais. Utilize óleo de hortelã-pimenta para aliviar a irritação estomacal. Alivie a congestão sinusal com óleo de eucalipto.


Establish a plan of action that requires cooperation between team members so that they are forced to work together to achieve that goal. If every team member is just working individually, then there may not be as much team unity or cohesiveness. No individual can make the team succeed, and optimal success comes from having all of the members of the team work together as well as they possibly can.  Find what strengths and weaknesses the members of the team have, and find a way to have people with different talents working together and helping each other. Try to mix it up. Don't always have the same people working together just because they like each other the most or are the most comfortable with each other. If two people don't know each other that well, try pairing them together to improve overall teamwork. If two people really don't get along, try to resolve the issue by meeting together. Don't think you can resolve the issue just by keeping them apart forever. Getting to know each member of the team and having an idea of what makes each person tick can go a long way in helping you motivate the team. If you have a sense of each person individually, you can see that some people are more visual learners, some are better at accepting criticism than others, some are born leaders, and that others work best under the guidance of more experienced team members. Taking the time to see each person as an individual will really make a difference in the team efforts you'll see. It may be impossible for you to get to know each and every person, if the size of your team is pretty large or if you are simply just too busy. Still, you must do the best you can, even if it means you get to know members of the team in small groups. If it's somebody's birthday, or someone just got married or had a baby, make them feel special. Send an email. Bring in a cake. Give him or her a silly card -- do whatever is appropriate for the occasion, as long as you are respecting that person's privacy. It's important to make each member of the...

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Faça com que os membros do time trabalhem juntos. Conheça cada pessoa que faz parte do time. Parabenize conquistas ou comemore datas importantes dos funcionários. Seja gentil, mas sem exageros. Crie eventos sociais fora do trabalho.


Establishing the parameters for when and where your story takes place, and deciding in which order the events of the story happen chronologically, is the best way to organize your story so you can begin bringing it to life. If your story isn't completely linear (e.g. there are flashbacks, flash forwards, shifting perspectives, alternate outcomes, multiple timelines, time travel, and so on), you can still create a narrative timeline.  Make a list of the main events of the story in the order they will be told. This is how they will appear on screen. If you’re storyboarding for a commercial, establish what scenes will occur and in what order. A storyboard is meant to give its viewer the gist of how the story will translate to film. The point isn't to try to recreate the entire experience in a flip book, but to demonstrate important key parts that will draw the viewer in. Think your story through and brainstorm a list of the key moments that you want to illustrate on your storyboard.  Pick scenes that show the plot developing from start to finish. Turning points are important to show. Any time there’s a plot twist or an important change, include it in the storyboard to move the story along. You may also want to depict changes in setting. If the story begins in one city and moves to another, make sure that will be clear in your illustrations. If you’re storyboarding for a commercial, the process is no different: pick key images that will represent the flow and direction of the film from start to finish. As a general guideline, keep in mind that for a typical 30-second commercial, a storyboard should have no more than 15 frames. Factor in two seconds per frame on average. A storyboard can be incredibly detailed, with illustrations depicting every shot. If you’re in the preliminary stages of a feature-length film, you have too much ground to cover to get this detailed just now. However, you might eventually want to break the film down into individual scenes, with a separate storyboard for each one. This allows you...

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Estabeleça uma linha do tempo. Identifique as cenas-chave em sua história. Decida o nível de detalhamento. Escreva uma descrição do que cada célula irá mostrar.


Ethics is defined as a set of moral principles that govern an individual or group’s actions and interactions with others. As a result of reliance on “moral principles,” most scholars agree that it is extremely hard to arrive at a single idea of what it means to live ethically. To learn more about ethics, make sure to:  Read about ethics. There are hundreds if not thousands of books that address this topic. Talk to others about what they think of as ethics. Think about the idea of ethics. The first step in living an ethical life is to reflect on your own source of ethics. Most people do not have an explicit ethical code, but rather act ethically (or unethically) based on ideas they've internalized and on what they've seen other people do. To figure out where you get your ethics, think about what ideas and actions (by others) have influenced you and your view of ethics. Ask yourself questions about where you received the your idea about what is "right" and what is "wrong."   Do you get it from religion? Religious ethics may come from the teachings of your religion's holy book or sacred texts. Do you get it from family? Ethics can be passed from family members by example or explicitly. If your parents treat others well, act honestly, and are generous toward others, you will likely adopt their ethical system. Do you get it from your political ideology? Your ethics may vary based on your political ideology. If you're a socialist, you might believe that people have a duty to help the poor. If you are a libertarian, you might believe that people have the right to live free of coercion regardless of their wealth or other people's poverty. After you've reflected on and identified the source of your ethics, commit your ethical system to paper. This is a fairly easy process and will help you better conceptualize and understand your own ethical system. Make sure to:  Write down your ideas about what ethics means, specifically. Rank your ethics in importance. Is honesty more important than generosity? Annotate each ranked...

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Aprenda sobre a ética. Reflita sobre a sua própria fonte de ética. Escreva o seu código ético. Reflita e chegue à conclusão se você segue ou não seu código de ética. Coloque sua ética em prática.


Even a bad joke, silly voice, or goofy face can make your girlfriend feel better when she's glum. Your own smile and laughter can be infectious. Pick up her favorite food on the way to seeing her, or brew her a cup of tea. Hug your girlfriend unexpectedly from behind, steal a kiss, or say "I love you" in the middle of a conversation. Even holding her hand when she's not expecting it can be a tender moment. Brush her nose, stroke her cheek, or run your hand along her neck. Hold her close and let her stay there as long as she likes. You don't need anything planned to take a walk to the park or have a meal together. If you're girlfriend's feeling down, offer to take her to the movie theater to watch any movie she chooses. You might make her day by surprising her at work or home, either for a special date or just to spend time together. If one of you normally does the cooking, make it a cooperative activity this time. Try looking up a new recipe to make it more fun. If she always cooks for you, give her a break with breakfast in bed. If she doesn't like to be tickled, she may laugh on the outside, but contemplate your death on the inside. If she says she does not like being tickled, take her word for it. It might take a little while to figure out what kind of gift your girlfriend likes. Some people love a big expensive gesture, while others might find it impersonal or materialistic. They might appreciate something small or homemade instead. . There's nothing quite like a massage when you're stressed. Have her lie down on a comfy bed and ask her where she's feeling tense.

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Faça algo engraçado. Dê a ela um agrado. Surpreenda sua namorada com afeto. Toque o rosto dela. Abrace-a e deite-se de conchinha com ela. Leve-a para sair de surpresa. Cozinhem algo juntos. Faça cócegas só se ela gostar. Dê a ela um presente. Faça uma massagem


Even a fun book can be difficult to read. Setting a daily goal is a great way to keep yourself on track. One or two pages per day is a very reasonable goal for a beginner. Increase this as your skills improve. If a book is losing your interest, find something different. This may mean the book is too easy or too difficult to hold your attention, or just that you're not enjoying it. Move on to a different author or genre if you're not excited by the subject matter or plot. If you want a broad understanding of the language, read at least two types of language: formal writing and colloquial conversation. News articles are a good middle ground that can teach you contemporary speech with fairly formal grammar. Everyone who learns a foreign language begins by translating every sentence back to their native tongue. As your language skills improve, you'll start to bypass this and understand it without translation. Keep this in mind as you become an experienced reader, and resist the urge to think in your native language.

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Defina objetivos para si próprio. Leia apenas as obras que interessarem a você. Busque novos tipos de escrita. Pare de traduzir.


Even a small bathroom can be a peaceful, relaxing getaway in your home if it gets good natural light. If possible, don't cover up your windows with dark curtains or blinds.  Install curtains or blinds in a light color like oatmeal or cream; make sure they're thick enough to provide a secure screen, but thin enough to let some light in.     You could also install curtains that cover only the bottom half of your windows, letting light in through the top half.     If your bathroom is situated away from other people's view, go ahead and open the curtains or blinds to let the light shine in.    If you have an old-fashioned, dull yellow ceiling light - which many bathrooms do - a simple way to transform your bathroom is to update the light fixture with something more modern. Choose a light covering that helps bath the bathroom in white light, rather than yellow, which causes rooms to look gloomy and small.  A small chandelier is a good choice for a tiny bathroom; it adds elegance without taking up too much space.     Track lighting can also help give the appearance of a bigger space.    Painting a room with highly contrasting color can make it look smaller, so choose paint that isn't too wildly different from your bathroom tiles. For example, if you have cream tile, painting the walls dark blue might make the space feel claustrophobic; go for a lighter shade of cream, peach, pale blue, or another color that isn't too loud.  If you prefer bolder colors, consider painting the walls a neutral color and adding a more colorful trim or border.     You could also paint just one wall a bold color and leave three walls neutral, or use wallpaper in one area and neutral paint everywhere else.

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Aproveite o máximo possível da luz natural que entra no banheiro. Troque as lâmpadas do teto (se forem do modelo antigo ou incandescente). Escolha suas cores de tinta com sabedoria.


Even for adults, the thought of getting poked with a needle can be frightening. Kids, with their big imaginations, tend to be even more afraid. About 2-8% of children have an actual phobia of shots, but all kids need to feel compassion and care to face an injection. A recent study that examined ways to help babies in pain showed that breastfeeding reduces pain in babies. The familiar, soothing action helped calm infants down while they got shots. Their heart rates remained stable, and the babies did not tense up or cry. If breastfeeding is not an option for you, try one of the following with your infant:  Give him or her a pacifier to suck on Provide soothing skin-to-skin contact Swaddle the baby Give him or her glucose water drops with a pacifier Place a musical mobile 20-25 cm (8-10 inches) above the baby Children learn from their parents, so don't put negative ideas about the shot in their heads. Talk to them about what will happen at the doctor’s office, but act like it's a normal part of life, not a big deal they should worry about. The more relaxed your attitude toward the shot is, the more relaxed your child will be when getting one. Some children might associate the word "shot" with guns and serious injuries. To avoid unnecessary anxiety, call the shot something more positive. "Booster" or "super booster" reframe the injection as something that will make them strong, not hurt them. There are many educational children's books on the market that can set your child's mind at ease. One of the scariest things about getting a shot is not knowing what's going to happen. These books provide information about the process and can make children feel more secure. The person giving the shot can make a big difference in your child's experience. One successful strategy is to have the health care provider give the child a choice of how many boosters they want to receive. If your child is due for one shot, have them ask "Do you want one or two boosters today?" If your child is due for two shots, ask "Do you want two...

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Seja compreensivo com o seu filho. Coloque o bebê para mamar enquanto toma a injeção. Fale com um tom calmo com o seu filho depois da injeção. Use outros termos para se referir à injeção. Informe-se sobre técnicas para dar injeções em crianças. Consulte um pediatra para saber o que você pode fazer para aliviar o processo. Fale com o pediatra sobre algum creme de lidocaína. Distraia o seu filho durante o procedimento. Anime o seu filho durante o procedimento. Prometa dar uma recompensa se ele conseguir tomar a injeção. Tenha cuidado com analgésicos.


Even if he looks like a girl, a voice that sounds like a male’s will be easily recognized as a male.  Tell him to practice speaking in a higher tone to make himself sound more feminine. Record him speaking so he can hear what he sounds like. A feminine walk will help make the look of dressing like a woman appear more natural. Women tend to walk more elegantly, and keep their knees and feet closer together than men do.   His feet should pull him forward instead of storming ahead head first. Have him move his hips as he walks; let his hips lead his legs to engage his whole body as he walks. Become more sensitive to the interactions he has with other people to make the interactions more feminine. Acting like a girl can often have as much mental impact as dressing like a girl in terms of how an individual is observed.

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Encoraje-o a falar com um tom mais agudo. Ajude-o a caminhar de forma mais feminina. Ajude-o a adotar maneirismos femininos.


Even if it is just to yourself, admit that you said something out of line. Don’t just gloss over it and move on. Admitting that you should not have said what you did is the first step in making amends for your wild tongue.  Think about what provoked your words and what you could have done differently. For example, you might think, “Wow, his attitude really rubbed me the wrong way. I felt defensive so I went off on him. I could have calmed down before I responded to him.” Don’t wait for someone else to correct you. Most people usually know when a comment they have made crossed the line before someone else points it out. Take responsibility for your words on your own. You might acknowledge your wrong by saying, “What I just said came out much harsher than I intended.” If you know, or even think, that your comment was offensive, rude, or has hurt someone, you should sincerely say you are sorry as soon as possible. Apologizing right then will mean more to the people you offended than saying you’re sorry later.  Acknowledge what you said and then immediately say something like, “I’m sorry, that was uncalled for. I’m working on controlling my tongue, but there is no excuse for what I said. I’ll do my best to make sure it doesn’t happen again.” Depending on what was said and in what context, it may be most appropriate to take the person aside and apologize privately. Doing this also gives you the opportunity to explain more about what you said and why, as well as how you are working on taming your tongue. If your comment was made online toward a specific person, then delete it if possible and send the person a private message apologizing for your words. In situations where your words affect several people or are made known to a lot of people, you may need to offer a public apology. Not only does this make amends to the people your words hurt, it also helps tame your wild tongue by humbling you.  For example, if you made a rude comment in front of a group of people, you should apologize to the group rather than each...

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Reconheça o que disse. Peça desculpas imediatamente. Peça desculpas publicamente, se necessário. Siga em frente.


Even if the applicant hold a previous passport, anyone under 16 must fill out the general application form instead of using the simplified renewal process. Download the form by clicking this link. If you do not have printer access or the download does not work, you may wish to request the PPTC 155 form from a local passport office instead. The child's parent or legal guardian may legally fill out the form. If you are able to fill out forms on your computer's pdf viewer, you may do so before printing. Alternatively, you may print the forms first and fill them out in capital letters using black or dark blue ink.   Note: If you don't know how to fill out a section, leave it blank for now. The requirements for supporting documents and Declaration of Guarantor are described below. If you are going to a passport office in person, you may pay then using a debit credit, credit card, money order, or certified cheque (not a personal cheque). If you are mailing in an application, either include a certified cheque or money order with the application, or fill out section D, Credit Card Information. Debit cards are not accepted for mail applications. Cash and personal cheques are never accepted.  To find out how much you owe, check the official page for up to date information and additional services you can purchase. As of July 2014, child passports for applicants located in Canada cost C$57. Child applicants located in the United States are charged C$100 instead. You will need to submit the original document, not a copy, although it should be returned to you once the application is completed. If the applicant was born outside of Canada, you will need a certificate of registration of birth abroad, or the applicant may apply for a certificate of citizenship. You do not need to submit new proof of parentage if the proof submitted for an earlier passport still applies.  If the applicant is in the foster care system, see detailed instructions at this link. The applicant's "guarantor", or person vouching for them, must be a...

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Use este método caso o aplicante tenha menos de 16 anos. Faça o download do formulário para crianças. Preencha o formulário com caneta escura e letra maiúscula. Escolha um método de pagamento. Forneça uma certidão de nascimento ou certificado de cidadania do aplicante. Deixe em branco o espaço que corresponde à prova de parentesco a não ser que alguma coisa tenha mudado desde a emissão do último passaporte. Peça ao outro responsável, a um parente ou um amigo para preencher as informações adicionais para você. Inclua documentos adicionais, se necessário. Entregue seus documentos pessoalmente ou pelo correio. Veja se o novo passaporte deve ser assinado.


Even if the reasons for your move are positive ones, feelings of sadness and anxiety can arise. Don’t discount how difficult moving can be, but instead take it into account when planning your move.  While you may have a lot to look forward to in your move, making a change can still be hard. It’s important to allow yourself to mourn the move as well as look forward to new challenges ahead. If you’re moving because of some difficult life changes, it may be a good idea to try to stay on task. Since moving will be difficult in an already difficult time, staying focused on what you’re doing can help you to move with a clear head; however, if you feel emotional, don’t stifle it, but instead allow yourself to feel these emotions fully. It may be fun to visit places in the neighborhood and remember the times that you spent there before you leave. Bringing along friends with you can make these moments easier and more enjoyable.  You can go out for a final dinner or evening out with friends before moving. Making an event out of your last time out on the town can be a good way to cap off your time where you lived. When you’re saying goodbye to friends, it’s important to tell them how and why you valued them. Even if you promise to stay in touch, you’ll want tell your friends how important they are to you before moving. Although some people feel that it’s best to ignore your feelings during a move, talking about your feelings can relieve some of your tension and refresh you for the days ahead. Having a confidant you can trust can be invaluable to cope with the stress of moving.  Moving can make you feel a lot of emotions, such as hope, anxiety, fear, and disappointment. It’s good to talk to someone about these things so you don’t avoid them.  If you need to, it may be a good idea to talk to a therapist about your move. This may be especially useful if you’re moving because of difficulties in your life. If you have children, they should know their feelings are normal. Especially since they are young, children need to be...

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Respeite os seus sentimentos. Diga adeus a lugares e pessoas antes de ir. Fale sobre os seus sentimentos com alguém de confiança. Incentive seus filhos a se expressarem. Mantenha a sua rotina o quanto puder.


Even if you and your new boyfriend have many similar interests, there will be new activities for you to try. Keep an open mind about this process. Spending time doing each other’s hobbies is a good way to learn about their interests and values. Besides, you may be introduced to a new hobby that you genuinely enjoy doing. Though you should be open to his interests, don’t let your own be sidelined. A balanced relationship means spending equal time on each person. Remind him of what is important to you if you feel his ideas always win out. You want to be supportive, but not at the risk of neglecting yourself. Everyone has their own idea of how fast a relationship should progress – both in and outside of the bedroom. This will also vary based on how seriously you want to take the relationship. Make sure things aren’t progressing too fast for comfort. On the other hand, consider having a conversation with him if you feel there is no reason to be taking things so slowly.  For example, people looking for long-term partners often want to take things slow. They don’t want to rush into a serious relationship that they spend years trying to make work, only to have it end years later. Others may prefer a more open-ended relationship. To some, if it feels right for the relationship to progress, they don’t hold it back because of a predetermined timeline. Don’t let finances factor into a decision to move in together. This should be based solely on your relationship. You may be convinced it is Mr. Right after the first date. However, there are many sides to him that you haven’t seen yet. Give it a while before you have your mind made up. This will make it harder for your heart to get broken by a guy you thought you were in love with, after his real personality started to show. This is a hard conversation to have at first, but it has to come up eventually. There are a few main areas you need to talk about. Apart from personal views on marriage and children, there is also your career to talk about. Let him know if you plan on...

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Esteja aberta a fazer novas coisas. Não perca sua essência. Fique atenta ao “ritmo” do relacionamento. Controle suas fantasias. Pergunte sobre os objetivos a longo prazo que ele possui. Com o passar do tempo, introduza tradições familiares no relacionamento.


Even if you are dressing for an indoor occasion that might not require a full-length ensemble, make sure you have full-length layers for those times you will be outdoors. Wear a jacket that comes down to the wrists at the sleeves and up to the base of the neck, and make sure pants come down to the ankles.  Help fill in gaps in coverage by wearing long wool socks at the feet, gloves on your hands, and a scarf around your neck. Expose as little of your skin as possible to the cold. If you are wearing a dress and worry about windburn while in transit, consider wearing fleece-lined or wool tights, which can be integrated into your outfit or removed easily at your venue. If you have an occasion where you need or wish to wear shorts indoors, bring a separate pair of pants to change into for those times when you will have to be outside. Ears are especially susceptible to windburn, so it is important to keep them covered. Use earmuffs or a hat with a brim or flaps long enough to cover your ears. You may also consider a warm headband, such as a fleece-lined headband, as an alternative to keep your ears and your forehead warm.  If you are going to be out in the cold for long periods of time, it may be worth investing in a full-face cover such as a ski hood or balaclava, that covers everything except the eyes. Full face covers can be purchased easily online or through most sporting goods stores. The skin around the eyes is especially thin and sensitive, so it is important to offer them a shield from the elements. Wear sunglasses when you are out during the day, and consider non-prescription lenses or goggles when you are at night. Sport style sunglasses are particularly useful as they have wide lenses that curve slightly around the side of the face, offering extra protection. These can be found at most sporting goods stores.

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Use mangas longas e calças compridas. Proteja o rosto. Use proteção para os olhos.


Even if you aren’t best buddies with everyone in your workplace, hopefully, there isn’t anyone you want to see fall ill.  At the very least, think about the hassles it will cause you if half your office is sick and absent/unproductive, all because of you.  Stay home if you are contagious.  If you’re coughing, sneezing, have a runny nose, or have an open wound, don’t go into work.  Think about how you feel when you’re healthy and the guy in the next cubicle is hacking all day and sneezes on the copy machine. Don't however, confuse cold symptoms with seasonal allergies, which are not contagious and (under normal circumstances) not usually worthy of a sick day.  Both maladies involve the runny/stuffy nose and sneezing, but allergies should not bring on a fever or body aches, among other differences.  Talk to your doctor if you seem to get a lasting cold at the same time(s) each year; it may be allergies.  Be particularly conscientious about any colleagues that may be of higher risk for illness or infection.  Co-workers who are pregnant, immune-compromised, or undergoing cancer treatments, for instance, are more likely to fall ill and face serious complications.  Don’t feel guilty about giving everyone a little extra work in your absence.  You are doing them a favor by keeping your germs at home. If you can’t stand up, see straight, stay awake, or go ten minutes without running for the toilet, how helpful are you going to be at work anyway?  Your boss might not like you taking a sick day, but he/she also won’t be happy if you are useless the entire day.  It probably serves you (and your employment) best to be productive when present and absent when unproductive.  That said, if you called in sick every time you felt less than 100%, you’d hardly ever go in at all.  Determine whether you can put in a legitimate, if not necessarily exceptional, day of work. Nowadays, many of us already do much of our work from home or can do so if necessary.  Think about whether you need a work-from-home day or a no-work-at-all day. ...

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Pense nos seus colegas de trabalho. Meça sua possível eficiência. Considere suas opções. Prepare-se antes de se ausentar do trabalho.


Even if you don't have a test coming up, you should look over your notes within a day of taking them. This will put you at a huge advantage when you actually start studying for a test. Your brain will start absorbing the information while it is still fresh in your mind. Then when you study in the days before a test, you will be able to recall the information much better than if you hadn't looked over your notes at all since you took them. Pulling an all-nighter and cramming the night before a test in an ineffective method of studying. Not only will you be tired during the test, but you won't retain information as well by cramming. Instead, give yourself at least 3 or 4 days to study. Reviewing your notes on these days will result in a much better absorption of information. If you try to study an entire unit at once, you'll probably overwhelm yourself. You might start strong and know the first part well, but lose your energy and zone out while studying the last few parts. Instead, you should break your notes into sections. Set aside blocks you can cover in about an hour, then take a break. This will ensure that you study all parts of your notes equally. Instead of simply reading your notes to yourself, say them aloud. Studies show that speaking out loud aids in memorization. Speaking also keeps you more focused than reading to yourself would. It allows you to hear the information again and gives your brain another chance to process it. When you speak, try paraphrasing sometimes rather than reading directly. Having to paraphrase and then speak aloud requires your brain to do more work, making it more likely that you will remember what you're studying. When you've broken your notes into sections, start working your way down. Apply the following system for each section to memorize it before moving on to the next one.  Read or speak each line of notes 3-5 times. Try to repeat that line as closely as possible without looking. This doesn't have to be word for word, but you should ensure that you can reflect the same...

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Leia o conteúdo do caderno 24 horas depois de escrevê-lo. Comece a estudar alguns dias antes da prova. Divida as anotações em partes menores. Leia as anotações em voz alta. Dê atenção a cada parte antes de ir para a seguinte. Escreva as anotações só de memória. Faça fichas. Use mnemônicos.


Even if you don't have any brothers and sisters, it can be difficult for your parents to keep track of all the things they need to and your schedule. Help your parents out by creating a family schedule on a calendar. You may want to include:  Meet days for sports Club activities Important test days Consistency, as they say, is key, and by staying true to your routine it will become easier and less stressful with each passing day. A consistent routine will also help you readjust your sleep schedule, and can help you maintain discipline studying. Keep your parents up to date not only with your school activities, but also with your feelings. Your parents might have some good advice for beating the back-to-school blues, or might have an idea to cheer you up. When talking with your parents, you might say something like: "Dad, I knew I had to go back to school all break, but now that it's here I'm really bummed about it. Could we go to the movies next weekend, just you and me, as a treat for making it through the first week?" Even the best routines aren't safe from the randomness of life. Whether it's a looming test, like the ACT or SAT, or something fun, like a concert, there are always things that you'll have to adjust your routine around. Continue tweaking your routine until it fits your life well, and next time you have vacation, returning to school after break will be a cinch.

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Faça uma agenda da família. Grave a rotina por meio da repetição. Converse com seus pais. Ajuste-se ao inesperado.


Even if you don't have the traditional hourglass measurements, you can create the illusion of curves by wearing the right clothes and accentuating your waist whenever possible. For example, dresses that nip in at the waist and flare out from the hips create natural looking curves.  Wear fitted trench coats or jackets with adjustable waist belts.  Add belts of all shapes and sizes to any outfit to draw attention to your waist. Go for jackets or tops with padded shoulders to create a curvier silhouette. Vertical stripes cinched at the waist with a belt can also create the look of a curvier figure. High-waisted jeans are shaped to frame the hips and cinch at the waist, which emphasizes your shape. Go for boot cut or flared styles rather than skinny jeans, as these will balance out the effect of the high-waist. Avoid low-rise pants or jeans, since they sit low on the hips and de-emphasize curves. Hourglass figures are renowned for their fuller busts! Underwire bras can help lift the breasts, and a well-made padded bra can give the appearance of a larger bust size without looking fake. Look for bras made of high quality materials to get the best fit and most natural look. If possible, go to a lingerie store where you can be measured and fitted for the right size bra. Tell the store clerk what you’re looking for to enhance your look, and they can help you pick out something effective. A corset is a special garment that is placed around the waist and cinched up the back to squeeze your waist in and create a curvier look. It can also improve your posture, which contributes to a shapely appearance. You can wear a corset under your clothes, or just for fun in the bedroom.   Corset training may help you train your body to look a certain way, but this is a pretty dramatic approach to attaining an hourglass silhouette. It’s also not a good substitute for diet and exercise!  To give corset training a try, wear a corset for 3 to 6 hours every day. You can wear the corset during most of your daily activities, though wearing...

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Use roupas que acentuem a cintura. Use calças jeans slim de cintura alta e evite as calças skinny. Use sutiãs push up e com enchimento de qualidade. Use um corpete para dar uma forma mais dramática à cintura.


Even if you feel great at the beginning, be sure to conserve your energy so that you don't get tired later. The more you run, the more comfortable you'll feel setting your own pace, knowing when you can push yourself and still have energy for later. In the first few runs, err on the safe side and conserve your energy until the end. You can always add another mile if you feel great and still want a challenge. Music can be an effective way to keep pace. As you run, take note of songs that fit your gait comfortably, then make up a playlist when you get home full of similar songs. Try to place your feet on the ground for as little time as possible. A good way to remember this is to imagine pulling your plant foot backward almost as soon as it lands, really emphasizing the push-off motion to get maximum power and kicking the foot up towards your butt.  To stay on the balls of your feet, land with your knee slightly bent, not locked. Don't try and bounce up -- this just wastes energy needed to go forward. Push back with your landing foot, not down. The last thing you want to do is land, stand you body up, then push off. Landing just behind the balls of your feet and pushing back to the toe smoothly will help avoid this. To find your stride rate, simply use a timer set to 1 minute and run, counting every time you right foot hits the ground. After a minute, double this number to find you stride rate. You should be between 175-185 strides per minute for the most efficient running. Too low and you're likely moving up and down too much with each step, too high and you need to stretch each stride out a little further.  Eight in ten runners have too big a stride, meaning their stride rate is too low. Try leaning forward slightly as you run to naturally shorten your stride. Build up to a better stride, aiming to add 2-3 strides per minute each time you run. Note that there will be some variability in body types -- smaller runners tend to have slightly higher stride counts. You want to keep your chin up and your shoulders...

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Tente manter entre 50 e 60% da sua velocidade máxima pela maior parte da corrida. Use a parte dianteira do pé para resistir à gravidade e economizar energia. Tente manter um ritmo de aproximadamente 180 passos por minuto, o que pode ser calculado facilmente. Mantenha a parte superior do corpo relaxada, mas forte, para conservar e transferir energia eficientemente. Fique sempre bebendo água, principalmente em corridas com mais de meia hora. Inspire pelo nariz e pela boca. Faça um lanchinho, como uma barra ou gel de proteína, depois de 45 a 60 minutos. Ouça os sinais do seu corpo para ficar seguro em corridas longas e cansativas.


Even if you find out that visitors are looking for a new church and are considering joining, don't jump the gun by thrusting a bunch of paperwork in their face five minutes after they hung up a coat. Focus on making the experience pleasant and stress-free for the visitors and let them make the decision to become a member or not. Make yourself available for questions and help, but it should be their decision. Making a big deal out of new visitors is generally discouraged. No one wants to be made to feel like some kind of zoo animal their first time in church with a bunch of strangers. Don't make it worse by seating them right in the front row for everyone to gawk. Forcing visitors to get up in front of a room full of strangers and talk about themselves is a good way to send them running. Try not to make any visitors stand up and talk for any length of time, even if you're intending to make them feel welcome. If you feel the need to acknowledge it, say something general like, "It's good to see new faces today!" But don't draw too much attention to people and make them feel uncomfortable. At the same time, some visitors may be very talkative and have things to share. Encourage them to do so enthusiastically, if they show an interest. Prayer requests and other opportunities to contribute should be available to visitors. Some churches will have ushers walk around during the service to take attendance and to note any visitors that may have been missed, as a way of targeting them later, after the service. Try not to make visitors feel like impostors that are having their ID checked by the cops. If visitors just want to sneak in and leave afterward, they should be free to do so. It makes visitors feel unwelcome.

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Não pressione os visitantes a participar da igreja imediatamente. Não coloque os visitantes na primeira fileira. Não faça os visitantes se apresentarem. Não tenha lanterninhas ou diáconos para visitantes. Não organize uma música para recepção.


Even if you make the decision to start forgiving today, it doesn’t mean that you have to call up the person who hurt you and talk about it right away. If you’re still so angry, hurt, sad, or disappointed that you can barely see straight, or that you just don’t quite feel like yourself, then it’s perfectly okay to take some time to think about it. The person may be rushing to talk to you and to make things right, but calmly explain that you do want to talk about it, and that you need a bit more time to process everything. Giving yourself a bit of time to heal and reflect can help you figure out what to say to the person when you do talk and can keep you from getting too angry and saying something that you’ll regret. Talk to the person and make sure that he or she is truly sorry and that his or her feelings are truly genuine. Make eye contact with the person and see that he or she is being really sincere and feels true remorse for what happened. If the person is saying sorry just to say it, then you’ll know. Once you see that the person really cares, then be honest and say that you do accept the apology if you mean it. Let the person talk and evaluate the words, and if you think it’s time to accept the apology, then say so.  Remember that there’s a difference between accepting the person’s apology and forgiving him or her fully on the spot. You can accept an apology and then give yourself more time to get over it. If you’re trying to accept the apology but just can’t do it, be honest. Tell the person that you want to be able to accept and forgive, but that you just can’t do it yet. Talk about how the person has hurt you. Share all of your pain, your feelings, and your doubts. Make the person see how much his or her actions have really affected you and how much you’ve thought it all over. There’s no need to talk just to make the person feel even worse, but if you want to get something off your chest, then now’s the time. If you just accept the apology and don’t talk about what happened, then you’re much more...

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Dê a si mesmo tempo para esfriar sua cabeça. Aceite o pedido de desculpas da pessoa. Deixe que a pessoa saiba como você se sente. Afaste-se um pouco da pessoa, se você precisar. Mostre compaixão.


Even if you think you are born with the natural talent to be an actor, you will need some legitimate training to list on your resume and help you get jobs.  Find classes in your area to increase and practice your skills.  This is also a great way to meet other professionals and aspiring actors.  Consider a degree in theater from your local college or seek out classes at your local theater. Colleges with highly respected acting programs in New York include Juilliard, Columbia and NYU. Training programs are also available throughout New York City.  Some respected companies are HB Studios and Atlantic Theater Company School. Most of the shows on Broadway are musicals.  This means that not only must you be a good actor, but you will need skills in singing and dancing.  Find a dance school which offers training in all of the different styles of dance used on Broadway, including ballet, tap, and jazz.  The more well-rounded your dance abilities are, the better you will be able to adapt to the style of any show. Keep up with your dance practice.  You can begin to lose strength and flexibility if you don’t dance and stretch regularly. Once you can sing, dance and act, the theater world will deem you a “triple threat.”  You will be able to provide everything required of a Broadway actor.  The best way to train your voice is the personal attention of a vocal coach, who can find your range and fine tune your skills.  Look for coaches at your local colleges. Consider asking a music director to work with you personally. This will help you gain experience and build your resume.  Gaining experience onstage is important to growing as a performer, as well as creating a name for yourself.  If you are available for a role, take it and perform to the best of your ability, no matter the size of the part. The director is there to help you and the other actors come together to tell the story.  Listen to what the director says and perform your part.  Learn from every experience no matter how small the role may be. If the director is...

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Faça aulas de teatro. Aprenda a dançar. Procure um professor de canto. Apresente-se nos teatros da sua região antes de se mudar para Nova York. Aproveite a direção.


Even if you won't be traveling for a few weeks or months, you can check the average highs and lows to help you anticipate your wardrobe needs as you prepare. If you live somewhere warm and will be traveling somewhere cooler, do you need to invest in a jacket? Or vice versa—do you live somewhere cool but will be traveling to a hot destination? You may need to purchase shorts or sandals so you will be comfortable while you travel. Will you be sightseeing, lounging at the beach, going out on the town, or visiting museums? Having an idea in mind of what each day is going to look like while you are on vacation will help you plan what you are going to pack.  For example, if you are planning on staying at a remote cabin for a week, you probably don't need to bring a dressy outfit for a night out. Make a list of all planned activities and write down what kind of outfit you will need. If you are packing for a family, it's helpful to make a list for each person you're packing for so you don't forget anything. Only pack clothes that can be worn with the rest of your wardrobe. It helps to lay out outfits on your bed to make sure things go together. If you want to pack your favorite skirt but aren't bringing a top or shoes you could pair it with, you won't end up wearing the skirt, so leave it behind. Similarly, if you bring ties or dress shoes, make sure they coordinate with your shirts and pants.  If you pack a jacket or blazer, make sure it coordinates with all the shirts you are bringing. Be mindful when packing accessories, too. Pick colors and designs that will work all your outfits. Don't forget to think about the kind of footwear you will need. For hiking you will need a pair of sturdy boots. For the beach, you'll want flip-flops. If you need dress shoes for fancier events, take those into account, too.

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Olhe a previsão do tempo antes de começar a fazer as malas. Planeje algumas atividades. Para evitar levar coisas demais, pense na combinação das roupas de antemão.


Even if your backpack is waterproof, mold can grow if the material is not properly dried. Use a rain cover or even a plastic bag to make sure that your backpack doesn’t get wet and that anything inside stays dry and protected. Spilling your drink or having your sandwich mashed happens often when you’re in a rush and packing your backpack. Make sure to use proper containers and ensure that the lids and covers and completely sealed to avoid getting the inside of your backpack dirty or smelly. Read the label to know how much weight your backpack can handle. Pack sensibly and do not pack items that can easily puncture, rip, or generally damage your backpack like knives or heavy objects with sharp edges. Wrap sharp objects and pack them tightly to limit their movement. Backpacks are designed and tested for specific consumers. Do not exceed the limits that have been tested; however, remember that you get what you pay for and, if you have the budget, you may be able to get a heavy duty backpack made from very durable material that needs limited care. Whatever your budget, always treat your backpack with care.

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Mantenha a mochila longe da água. Ao carregar comida ou bebida na mochila, feche bem os recipientes. Arrume a mochila de acordo com as instruções. Siga as instruções do fabricante.


Even if your country does have a space agency, you may be relegated to groundwork and not navigating the skies like you'd prefer. While plenty of countries are getting into the space race in one form or another, Russia, China, EU and the USA are the front runners.  The ESA (European Space Agency) collaborates with other agencies to send its astronauts aboard their rockets. Currently, the ESA is made up of twenty countries: Austria, Belgium, Czech Republic, Denmark, Finland, France, Germany, Greece, Ireland, Italy, Luxembourg, Netherlands, Norway, Poland, Portugal, Romania, Spain, Sweden, Switzerland, and the United Kingdom.  NASA has had, in the past, astronauts from countries with which they have an international agreement. Namely, Canada, Japan, Russia, and Brazil. For the record, each of these countries does have a space agency. If you're fresh out of recess or fresh out of the senior citizen's discount buffet, you're not astronaut material. The ESA is looking for candidates who are between 27 and 37 years old. NASA is a bit less stringent; there are no age restrictions, but past astronauts have fallen between the ages of 26 and 46. The average age is 34. Fingers crossed for that growth spurt! The ESA accepts candidates who are between 153 and 190 centimeters (that's 5' to 6'2 1/2" for the non-metric folk). Not too tough, eh? As for NASA, they're looking for men and women between 5'2" and 6'3" (157 to 190.5 cm). Six of one, half a dozen of another, really. In order to become an astronaut for NASA, your near and far vision must be correctable to 20/20 in each eye. Yep, getting LASIK is okay. As for your physical health, your blood pressure must not be above 140/90 when in a sitting position.  Note that if you make it past the first rounds of testing, addition visual screening will be performed. To pass this round, your distant vision refractive error must be "between +5.50 and -5.50 diopters in any meridian" if you do not have a piloting background and "between +2.50 and -4.00 diopters in any meridian" if...

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É preciso ser um cidadão de um país que possua uma agência espacial capaz de enviar humanos ao espaço. Tenha a idade certa. Tenha a altura certa. Passe no teste físico. Fale Inglês. Aprenda a nadar e nade bem.


Even if your dog doesn't go outside much or you've never seen fleas on or around it, flea prevention is essential. Flea prevention medication can be purchased online or at a pet store. These medications typically come in the form of liquid that you apply directly to your dog's skin once a month.  Apply the medication behind your dog's head, in between its shoulder blades. If your dog is rambunctious, you might want to have someone else hold the dog still while you apply the medication. If your dog has flea allergy dermatitis, the veterinarian may recommend a prescription flea preventative. These medications are more effective than the medications available at pet stores, and kill fleas in all life stages, including killing their eggs. Because preventive treatments often take several weeks before they start to have an effect, you may want to explore other short-term remedies to make your pet more comfortable in the meantime. A shampoo with cortisol and other anti-itch medications can provide your dog relief from the itching while the rash is healing. These shampoos are available online and at pet stores.  The veterinarian may recommend a particular brand. Some veterinarians may also sell stronger treatments in their offices. When bathing your dog with medicated shampoo, take care not to get any of the shampoo in your dog's eyes or mouth. Fatty acid supplements have anti-inflammatory properties and can also help keep your dog from itching quite as much. These products are available in a liquid form or pill form. You can squirt drops of the liquid directly into your dog's mouth. If you aren't comfortable giving your dog a pill, you can put it in your dog's food or in a treat, such as a slice of cheese.  If you give your dog fatty acid supplements, make sure the product is safe for dogs. Your dog's veterinarian may be able to recommend specific brands, or may sell products at their office that can help your dog. Because your dog's paws and nails are dirty, it may introduce bacteria into its skin when it...

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Use um antipulgas. Dê um banho no cão com um xampu específico. Experimente suplementos de ácidos graxos. Administre antibióticos para tratar infecções secundárias. Converse com o veterinário sobre o uso de medicamentos mais fortes.


Even if your man is head-over-heels crazy for you, he needs a little alone time every now and then, so don't try to force your presence on him 24 hours a day.  Make some plans without him and tell him he's free to go play video games, have a beer with his friends or go for a solo run -- whatever he feels like. This also gives you a chance to pursue your own interests and maintain a fulfilling life outside of your relationship. Once you accept that you both need some personal space every now and then, you will be much happier as a couple and will enjoy and appreciate the time you do spend together a lot more as a result. Instead of bottling up any issues or problems you have with your relationship (and letting them all explode in a whirlwind of emotion later), sit your man down and have a calm, reasoned discussion with him.  He'll appreciate this much more than a potential screaming match down the road and will be much more inclined to listen to you and take on board what you're saying, rather than going on the defensive. You should also give him the chance to voice any issues he may be having. Really try listen to what he has to say and don't dismiss his concerns. Your man will be much happier in the relationship if he feels like his feelings and opinions are valued. Most modern-day husbands and boyfriends are pretty amazing -- they do things like buy you flowers, cook you dinner and massage your feet after a long day at work. So reciprocate, ladies!  Don't take all of the small, wonderful things your man does for you for granted, or as a given. Let him know how much you appreciate him and that you know how hard he tries. When he does something nice for you, be affectionate. Give him a kiss or a hug or just tell him you love him. Knowing how happy he's made you will make him happy! Of course, making your husband or boyfriend happy is pointless if you are not happy.  A relationship works both ways, so if you're putting in all of the effort and getting nothing in return, you have to ask yourself "is it worth...

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Dê o espaço que seu companheiro precisa. Resolva os problemas conversando. Demonstre um pouco de amor e valorização. Lembre-se de que um relacionamento é uma via de mão dupla.


Even if you’re not going out, your partner will probably be excited to see you gussied up as if you are! Wear whatever makes you feel attractive and polished, and encourage your partner to do the same. It will make the evening more special. Taking care of one another is what a relationship is all about. If you feel confident making a great meal, then cook one of your specialties for your beau. If you’re not a master chef, lasagna feels special and is hard to mess up.  Create a romantic ambiance with mood lighting, candles, special dishes, and pretty glasses.  Draw your partner a bath to enjoy while you’re cooking. Cooking for your partner is a kind act of service. Cooking with your partner can be an excellent adventure! Split up the work evenly, from chopping to dishwashing, to ensure that this is a cooperative exercise (just like a relationship).  Try a new recipe together--you might just discover a new favorite food.  Alternately, since you’re not going out, you can try to replicate your favorite restaurant’s best recipes. If you’re not going out, bring the party inside. Dancing is great exercise, and it’s an excellent way to bond with one another. Don’t worry about looking goofy--that’s part of the fun. If you live in an apartment above others, try to keep the stomping and loud music to a minimum.    Slow dancing is easy and romantic. Swing dancing can be tricky to get the hang of, but it’s really fun. Plan to sit down in front of a film you’ll both enjoy. Cuddle up together under a cozy blanket and make hot chocolate or tea if it's cold outside. If it's warm, make iced tea or a special cocktail. Burn some incense or scented candles to improve the atmosphere.  Your local library may have a big stock of videos that you can borrow for a small fee, or even for free. Some services like Amazon will rent you a movie for just a few dollars. You may be able to find strange and wonderful DVDs at a thrift store, too! Engaging in a creative pursuit together is wonderful. Concentrating on a work of art actually...

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Arrumem-se. Cozinhe para o seu parceiro. Cozinhem juntos. Arrastem os móveis da sala e dancem. Assistam a um filme. Façam arte juntos. Joguem um jogo. Planejem tirar férias juntos.


Even if you’re not trying to get pregnant, you should note the dates of each of your periods on your calendar or in a journal. It can actually be more important to chart your periods if you have PCOS, since it can be hard to remember exactly when you last had a period if it’s been several months. Then, if you do decide you’d like to try to conceive a child, you and your doctor can review this information to come up with a fertility plan that is tailored to you. Your doctor may also have you chart your ovulation by tracking your basal body temperature (BBT) or by checking your cervical mucus. If you have PCOS, getting pregnant can be really difficult. By talking to your doctor, you’ll be able to come up with a plan for trying to conceive that will help maximize your chances of success. You may need to take medication to regulate your ovulation, or you may have certain conditions or symptoms that you need to be especially aware of. Your doctor can tell you all of that at your appointment. Another reason to talk to your doctor is that certain medications prescribed to help you with your PCOS symptoms, like antiandrogens and birth control, may not be safe for an unborn child. Your doctor will let you know if you should adjust your medication. Not only is PCOS more prevalent among women who are overweight, but carrying extra weight can also make the symptoms more severe. Try to get at least 30 minutes of cardio exercise 3 to 5 times a week. You can do this by walking around the block, dancing or doing exercise videos in your home, swimming, or visiting the gym.  If you lose just 5-10% of your body weight, you may notice your menstrual cycles becoming more regular. This can improve your chances of successfully getting pregnant, and it can help you have a healthier pregnancy. Make sure to stick with the same daily routine to maintain your circadian rhythm as well, such as by waking up, eating, and going to bed at around the same time each day To stay healthy when you have PCOS, eat a diet high in protein and green...

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Monitore o seu ciclo. Converse com um médico assim que começar a tentar engravidar. Faça exercícios regularmente e mantenha uma rotina diária. Mantenha uma dieta saudável, com baixa ingestão de açúcar refinado para manter a glicose equilibrada. Tome um suplemento de vitamina D, caso esteja com ela deficiente. Pergunte ao seu médico sobre remédios que podem melhorar sua fertilidade.


Even more important than a specific deadline for your goals is to set a schedule of how you will reach the goal. Some goals are actually lifelong changes that you will continue after the goal is reached.  For instance, systems for weight loss and for improving your relationships don't necessarily “end” once you've reached the goal. To keep weight off, you have to maintain the healthier lifestyle system that you created. To maintain healthy relationships, you would want to continue the things you started doing in your resolutions. So consider: If the goal is losing weight, be sure that you have researched a healthy amount of time to lose a certain amount of weight, and write down your exercise schedule and the changes you will make in your diet for each day. If you're trying to be a better parent or friend, or to be more successful at work, make a schedule of when and how you will do each thing that's on your systems list. Don't wait for inspiration to strike. The best thing to do is start on January 1 and start tracking your progress. If your goal is to lose weight, don't say, “I'll start tomorrow.” Start right away! Starting may actually be the toughest part, but once you get into a routine it should become easier. Set up dates for evaluation with a mentor. This helps you to stay focused and evaluates methods for improvement. It's even better if you find someone who has the same resolution. If you have a friend who's also trying to lose weight, check in with each other and motivate each other. It may also help to consult with your doctor or a trainer about your progress For every day on your calendar or schedule, write down what you will do for that day, what time you will do it, and don't forget to actually do it, no matter how busy you are. If your goal is losing weight, write down what you will eat, and when and how you will exercise each week. Take each step one at a time and be happy with your progress. The only way you'll get to where you want to go is to complete every small step along the way,...

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Defina uma programação. Comece a seguir o plano imediatamente. Assuma a responsabilidade. Lembre-se dos objetivos. Concentre-se no processo, não no objetivo final. Crie um ambiente que o ajude a alcançar os objetivos.


Even negative events that happen in your life are learning opportunities. Humans learn from trial and error, which isn’t possible without some negative events to help to push us to be creative and innovative. Focus on the chance to grow and learn from each experience. Learn to separate yourself from things that happen to you. Instead of assuming bad things only happen to bad people, realize that bad things do happen every day and it is up to you how you react. You can look at the negative as just an experience that you can learn from. Don’t take the event personally about who you are overall and move forward. Thinking about what’s bothering you in this way can remove some of the power of your fears. The biggest part of the fear is running every scenario through your brain to the point of exhaustion. Taking a realistic approach can help. Figure out what is the worst possible outcome and then realize that, even if it were to occur, it is not the end of the world. This type of negative thinking can give you very real physical pain, may lead to trouble sleeping and other issues. It is important to find a way to work past the fear and live without these symptoms. Sometimes, you might ruminate after encountering a certain stimulus. Look closely at your rumination behaviors and determine which triggers are causing them. Then, find ways to remove the stimulus.   A good way to start to look at triggers is to keep a journal and write down each time you fall into this behavior. In the moment, record what thoughts or experiences started the process and this would be a trigger for you.  An example of a trigger could be a visit from your mother-in-law. If you share a rocky history, you may obsess over her next unannounced visit because you fear it will end badly. Changing a bad habit is best achieved by locating another behavior—ideally, a healthier one—that could meet the same objective. For example, if you tend to worry a lot about emergencies, take some time to get yourself prepared so you know even in an emergency you...

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Busque pela lição a ser aprendida. Pergunte a si mesmo o que é o pior que pode acontecer. Elimine o gatilho. Encontre substitutos saudáveis.


Even once you find that special someone and you think you are ready to take things to the next level, move slowly. This may be frustrating, but, sometimes, a mental illness can make you feel strongly for someone who is in not necessarily a good match. In order to take care of yourself and ensure that you are in a  healthy relationship, take your time making any commitments. Relaying your thoughts and feelings when you are recovering from mental illness can be difficult. However, it’s important to understand that communication is a fundamental element to having a healthy and supportive relationship with your partner.  Have the courage to share your feelings with your partner, and be willing to listen when they do the same. Avoid name-calling, guilt-tripping, or threatening your partner. If you have unhealthy conflict resolution skills, try couples therapy to learn ways to fight fair and resolve arguments in a productive way. A healthy and secure relationship involves two partners who acknowledge and respect one another’s personal boundaries. It may seem counterproductive to set limits in your relationship, but boundaries allow both partners to express what makes them feel safe and happy in the relationship.  Sit down with your partner and discuss your boundaries. For example, you might say, “Privacy is really important to me due to having obsessive-compulsive disorder. Can you please give me advanced notice whenever you come over to visit?” It may help to do this in the presence of your therapist who can help you facilitate this discussion and brainstorm idea. Plus, this professional will have insight into your illness to know what boundaries will be most helpful to you and your partner. Dating with a mental illness can leave you open to becoming too dependent on your partner. It’s easy for a person recovering from a mental health crisis to latch on to a new partner, seeing them as a savior of sorts. You may come to believe that with this person you have found healing, which leads to you dropping out of...

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Não se apresse. Seja aberto e honesto. Estabeleça e respeite limites. Evite a co dependência.


Even though a hero sounds like they should be perfect, giving them something that holds them back will help readers empathize with them. Maybe your hero will do anything to save their life, even if it involves killing someone or maybe they’re selfish and only care about themselves. Brainstorm common personal flaws and pick one for your character. For example, Superman’s flaw is that he’ll do whatever he can to save the world, but he will not kill. Putting him in a situation where he may have to harm someone makes your hero go through an interesting choice and keeps the reader on the edge of their seat. Just like how heroes can’t be entirely good, your villain of the story can’t be completely bad. An evil villain just for the sake of being evil makes your character flat and uninteresting. Give the antagonist a redeeming quality, such as doing what they need to save their child, so a reader can sympathize with them.  For example, HAL from 2001: A Space Odyssey sees the human crew endangering their mission and chooses to wipe them out. Remember that the villain is often the hero of their own story. If your villain is a monster, they do not need to have a redeeming quality, but it could be interesting if they do. Consider having a monster feed its children rather than hunting people for fun. Quirks are small actions your characters perform that may seem odd at first, but serve a purpose that leads to a better understanding of who your character is. Maybe they constantly check their weapon because they’re cautious or they’ve lost it in the past. Whether you explain the quirks or not, make them believable in your universe. If your character has an especially odd quirk, like having to pour water on themselves to stay hydrated, you may need to explain it so readers aren’t left in the dark. The motivations of your characters are the driving forces of your story and allow readers to empathize with them. Think about why your characters are doing those specific actions and what they want to achieve overall. Consider how...

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Dê defeitos ao protagonista. Dê algumas qualidades ao antagonista. Dê trejeitos típicos aos personagens. Dê objetivos e motivações compreensíveis aos personagens. Escreva as histórias dos personagens para entender melhor quem eles são.


Even though it might seem more practical to sort the clothes by type, organizing them by season is a more sensible long-term approach. Keep the outfits for the season handy; the rest can be stored away for now.  For summer, majority of the clothes will consist of either short dresses or tee-shirts and shorts. You will need to keep in mind items such as bathing suits, sandals and similar. For fall, more of the clothes will start getting warmer such as long sleeve shirts, pants and tights. When spring starts, layered clothing as well as rain ponchos, or jackets, will be necessary. After you’ve arranged the clothes by season, you should group them by what kind of activities they are for. You can put different clothes in different drawers, or drawer sections, based on the activity or event that your baby would wear them for.  Some common events are: indoor play time, bedtime, outdoor clothing, party, and special occasion outfits. Remember to keep the special or delicate outfits on hangers. This way you will know exactly where each type of clothing is. This is an additional and the most common method by which you can organize your baby’s clothing.  For example: all the bottoms go in one drawer; the shirts go in another. You can expand on this by separating shorts and pants, tee-shirts and shirts, footed pajamas and daytime play outfits.

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Organize as peças da criança por estação. Organize as roupas por atividades ou ocasiões. Organize as peças por tipo.


Even though telemarketers are supposed to reveal their phone numbers, many don't Blocking unknown calls is a good way to screen out the callers you don't want to hear from. If you're using an iPhone or Android, there are apps that automatically block calls from hidden numbers.  Blacklist call is the fastest and most intuitive app for Androids to automatically block SPAM calls from annoying telemarketers. Call Control is the most popular app for Androids to block telemarketers. Call Bliss is the most popular app for iPhones to block calls from unknown numbers. Androids and iPhones both have settings that allow you to only get calls from the people you want. The drawback is that if an organization or person you actually want to hear from has an unknown number, you won't get the call. If you get an inordinate number of unknown calls from spammers every day, this might be a good option.  You can set your Android to Privacy Mode so you only get calls from people you preapprove from your contacts list. Use Do Not Disturb on your iPhone. You can silence calls from everyone except for those selected from your contacts list. Call trapping services are paid services that force the caller to show the number from which they're calling. TrapCall is the most popular service, and works with iPhone and Android (but not landlines). Your phone company provides a range of call blocking and screening services. These types of services come with a monthly fee. Call your phone company to see what options are available to you. Services such as Call Screen, Priority Ringing and Call Return are ordinarily available in most states.  Call Screen can be set up to block calls from specific numbers by sending that caller to a pre-recorded message telling them that you will not take their call. Priority ringing allows you to set up special ring tones for individual numbers so you know without looking at your phone if you want to answer it. Call Return allows you to call the last person who called you even if their number came up as...

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Instale um aplicativo bloqueador de chamadas no seu celular. Mude as configurações do seu celular. Utilize um serviço de desbloqueio de chamada privada. Inscreva-se em serviços de chamadas personalizadas da sua companhia telefônica. Compre um bloqueador de chamada recebida para seu telefone fixo.


Even though they’re less temperamental than other types of paint, acrylics can still be ruined with inappropriate materials and techniques. Before you employ DIY cleaning methods, understand that tampering with a painting may ultimately lower its value.  Consider having valuable works cleaned professionally by a qualified art restorer. Though it will cost more, you’ll be able to rest assured that the painting is receiving proper treatment. Never use harsh chemicals or abrasive tools to clean a painting. This includes traditional substances such as mineral spirits and turpentine as well as commercial cleaners. Fill a sink or bucket with clean, warm water. Add a few drops of a non-astringent liquid dish detergent and stir the mixture by hand until it forms a mild solution. You can use this solution to spot-clean cured acrylic paintings. The detergent will help emulsify dirt and grime to lift them from the surface of the paint while the water flushes them away. For best results, use a cloth made from a soft material like cotton or microfiber. Saturate the cloth with the soap solution, then wring out as much excess water as possible. If you’re using a sponge, give it a good shake before you begin. It should just barely be damp.  Make sure there’s no heavy soap residue on the cleaning cloth. Some types of acrylic paint are water-soluble. If there is too much moisture in the cloth, it may begin to dissolve the paint, creating a blotchy, fuzzy appearance. Go over the painting with long, smooth strokes from top to bottom and from side to side. Clear away as much accumulate grime as you can. Don’t scrub or apply too much pressure, as this is practically guaranteed to strip the paint off. If necessary, make multiple passes, allowing the surface of the painting to dry between each attempt.  Fold the cloth a few times to create a wider surface area. This will help distribute the moisture more evenly over the paint and help you avoid pressure smudges. Test the soap solution on a corner or another out-of-the-way area to...

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Entenda os riscos de limpar uma obra por conta própria. Misture água e sabão em um recipiente grande. Umedeça um pano ou uma esponja. Passe o pano na pintura com cuidado.


Even though your nails are short, you still need to file them to give them an even shape and a smooth finish. Try to give them a rounded shape, rather than filing straight across. Apply a rich hand cream, then apply cuticle oil to the cuticles and all around the edges of your nails. Give the moisturizer and the oil a few minutes to sink in. Soak your hands in warm soapy water for five minutes-- this will help your nails to absorb the cuticle oil. Soak one hand at a time if you want the other one free to drink your coffee or flip through a magazine! Take your hands out of the water and pat dry with a clean towel. Buff your nails using a nail buffer -- this will ensure that they are completely dry, which will help the polish to stick better. Use a cuticle stick to push back your cuticles. This will make your nails appear longer and your manicure look neater.  You should never cut your cuticles -- they are necessary to protect your nails from infection. You can also use the cuticle stick to clean out any dirt from around and under your nails.

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Lixe as unhas. Hidrate. Molhe as mãos. Seque as unhas. Empurre suas cutículas.


Even though you’ve taken a few moments to decompress and compose yourself, you may get heated during a conversation. Therefore, remember to always take a moment before speaking.  You can ensure that you are taking a moment before speaking by listening intently to what the other person is saying. Don’t interrupt the other person. Wait until this person has finished speaking before you talk. Being assertive means really listening and understanding so you can express what you need. Being aggressive means interrupting the other person and speaking over her. Find a moment to talk to the person or persons who you are dealing with and practice direct communication.   Direct, assertive communication involves understanding where the other person is coming from and expressing your contracting opinion without placing blame. Use “I feel” statements. Instead of accusing the other person by saying “you did this” or “you’re behavior is”, express how her actions make you feel. Declarative statements help you to paint a clear picture of the situation. And when followed by an “I feel” statement, can be an effective and assertive way to begin resolving an issue.  Instead of saying something like “You’re always letting me down,” or “You think you’re better than me because you do more work outside of office hours?” Use a statement that's similar to what you might read in a news article. It should be factual and specific. "You missed the last three deadlines,” or “You’ve come in ten minutes late three days this week,” are harder to argue with. Now that you have clearly expressed your feelings on a situation, take a moment to reflect and try to empathize with the other person. Allow them an opportunity to present their viewpoints on the situation, and listen to them with an open mind and heart.   Use your own experiences to try and find a parallel to the current situation. You’ve probably been in the other person’s shoes before in some sense. How did you react or feel when you were on the other side? Try to connect with this other...

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Pense bem antes de falar. Faça um pedido ou afirmação assertiva. Use afirmações específicas. Reflita e tenha empatia com a outra pessoa.


Even when the weather’s bad, your body still needs physical activity for optimal health and wellness. Tick this item off your to-do list in the morning and feel energized and productive for the remainder of the day. What’s more, physical activity offers the added benefit of releasing endorphins in your body that improve mood. Exercise also brightens your self-image and reduces stress.  Have a dance party with a friend. Browse YouTube for a challenging indoor workout. Or, make the trip to your nearby gym to use their equipment. When you’re feeling down, the best solution is to get your body up and moving. If possible, take your exercise outside to get some UV rays. Even if the sun isn’t out, you can still get exposure from UV rays that help regulate your body’s sleep cycle and lift your mood. Your garbage is spilling over. You have weeks’ worth of laundry to be washed and folded. Your desk is so covered with documents that there is no longer space for your laptop. If you can’t venture outside, it can boost your outlook by tidying up your indoor space. Believe it or not, having too much stuff lying around can negatively impact your mood and health.  You may not be able to tackle all the clutter in your home in one day, but try to do away with a little at a time. Come up with a vision that you would like to see for your space and take small steps to realize that goal.  Reducing clutter may consist of virtually anything from getting your paperwork organized, coming up with a more effective laundry system, or simply not waiting too long to do the dishes. Make small changes and see how it affects your mood for the better. Try turning on some extra lights while you clean or even just when you are hanging out. Bright artificial lights can help to boost your mood when the weather is bad outside. . When was the last time you took time for effective goal-setting? If it’s been a while, you can use the bad weather as a stimulus to make good changes in your life. Goal-setting allows you to focus in on the direction you’d...

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Exercite-se. Limpe seu quarto. . Seja flexível.


Even with the help of teachers and staff, your child might still face bullying from other cliques later on, or if they move to a new school. However, with a little instruction, your kid can become a pro at handling these situations. Start by teaching your child some simple anger management practices, such as:  Stopping as soon as they feel angry.  One option is using a “stop” motion when they begin feeling angry. You and your child can brainstorm to come up with a stop motion that works for them. Feeling stumped? One idea is placing their hand directly in front of their face with the fingers pointed up. Have them push the hand straight out in front of them. This simple motion can help your child focus their energy on stopping angry feelings. Giving themselves space to think.  This might mean leaving the space where they feel they are being threatened or bullied by the clique. Breathing deeply.  Encourage your child to close their eyes once they are in a safe space.  They should breathe in through their nose for three seconds, then out through their mouth for five seconds. In, out, in out. Have them continue for as long as they need to. Analyzing the situation.  Your child should think back to their experience with the clique.  Tell your child, “Look at the situation as you would if you were a spectator.  Be sure that you did not cause the conflict.” Talking with someone you trust. Talking things through with someone can help them to get some perspective and feedback. Talking through problems is super important for conflict resolution, so make sure your child starts a dialogue with the clique. It may prompt clique members to ease up on their nasty behavior.  Help your child express themselves to the clique in a way that makes the members listen. If they shut down, resolution is a no-go. Instead of using blaming language and “you” statements (in the form of, “You are rotten”), instruct your child to use “I” statements (in the form of “I don’t like being pushed”). Encourage your child to focus on the behavior,...

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Ensine algumas técnicas de solução de conflitos. Ajude o seu filho a encerrar conflitos. Ajude o seu filho a mediar conflitos. Ajude o seu filho a não ser alvo das panelinhas.


Every author who sits down to write something – be it a work of non-fiction, a poem, or a work of fiction – has a reason for doing so. They have information they want to convey to you, or a story they want to tell. Sometimes the author's true purpose is obscured within the writing itself. For example, fiction writers may use an allegory or satire to make a political point or say something about society. Understanding who the author was and the time period when they were writing can help you better analyze the text and place it in context with other works.  The author's background can be important in evaluating your own reaction to the work. For example, historical attitudes about gender, sexuality, and religion may seem strange or even offensive to modern-day readers. As part of your research into the author's background, you should also try to find out what other authors they were associated with. You may want to read some of the work of those other authors to better understand how your author's style developed and evolved. Different pieces of writing often borrow ideas, images, and themes from other works that came before. If you're reading something written more recently, you may find connections to films or television shows as well.  Think about the purpose behind those connections. Consider whether the connection was intentionally made by the author, or was just circumstantial. Sometimes authors connect to pre-existing works as a short-cut to build a particular mood or image in the reader's mind. For example, if you're reading a short story about a mad scientist who is designing a theme park, one of the characters might mention Jurassic Park. Assuming you're familiar with Jurassic Park, you already have a fully formed image in your head that the author didn't have to create from scratch. A text that is a candidate for close reading typically is one that speaks to a particular aspect of existence and of the human condition. After you've gone deep into the text itself, bring it back out into the world and...

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Determine o objetivo do autor. Pesquise o histórico do autor. Procure conexões com outras coisas que você já leu. Relacione o texto a questões filosóficas mais abrangentes.


Every court should have guidelines that they provide to their jurors and juror candidates. You will be able to find it and FAQs online or in your jurist information packet. Some courts require a jacket and tie, others only require a collared shirt. Be familiar with your guidelines. If you either want to look like a suitable candidate or you have already been selected to serve on the jury and are aiming to be jury foreman, you will want to look your best without looking flashy. Between either waiting for selection or courtroom proceedings and jury deliberation, you will likely be in your outfit for quite some time. Dress comfortably. Wear seasonal clothing, carry layers if necessary, and make sure that your socks and shoes don't pinch or constrict. Flip-flops, tank tops, short skirts and shorts are generally frowned on. In some locations you will be asked to leave and return at a later day when you are dressed appropriately.  If it’s extremely hot outside, some modest women’s sleeveless shirts or dresses may be allowed. If you wear something that doesn't fully cover your shoulders, bring something to layer on top just in case. While you can dress more formally if you'd like, business casual is a must, especially if you are looking to get selected or given a leadership role.  Women and men are generally comfortable and appropriate with khakis, slacks, button down shirts, sweaters, blazers or skirts that are at knee level or below. If you are still going through selection, brands and slogans may single you out when you are being interviewed. Clothing that expresses political, religious or other opinions may lead to further questions and potential dismissal from the jury pool. You may be asked to leave if you are wearing clothing emblazoned with offensive words. A courtroom is a place where people of many generations will be in attendance. Most people dress as if they are going to church or work. There are better places to express your sense of fashion. Some courtrooms require this, and sandals would rarely be...

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Informe-se sobre as roupas apropriadas. Seja profissional. Escolha roupas confortáveis. Deixe as roupas de praia em casa. Escolha um traje casual de negócios. Evite peças com slogans ou logomarcas em destaque. Vista-se de modo mais conservador. Use sapatos fechados. Leve um casaco. Deixe joias e moedas em casa.


Every game of bingo has just one winner. Fewer players means that each player has a greater chance of winning. Try attending bingo games on weeknights when the crowds tend to be smaller.  This applies to online bingo too! Some bingo prize pots are based off the number of cards purchased, so although a small group of players increases your chances of winning, it may mean a smaller prize. The more cards (or in some cases, cards) you have, the better your chances are of winning. This is true for in-person bingo, as well as online. However, this only holds up if you are able to truly check the numbers on all of your cards effectively. Start with no more than 4 cards. If you feel you’ve gotten the hang of 4 cards, try adding 1 card at a time.  In a game with 20 players where everyone has 1 card, every player has a 5% chance of winning. In a game with 20 players where everyone has 1 card, but you have 4 cards, your chances of winning are 17%. According to concepts of mathematical probability, there should be a uniform pattern in the way the balls are drawn. This means that the longer you stay in the game, the higher the likelihood becomes that your balls will be drawn. If you are working with a set budget, it might be a better strategy for you to play fewer cards in more games. This strategy only works in the classic “wheel-of-balls” version of the game. In most bingo games, there are five ways to win: five in a row, blackout, X, and 4 corners. However, many bingo halls also have “special pattern” games to keep things interesting. For these special pattern games, mark your cards with a highlighter to help you remember which squares can win. The Tippett theory suggests that more numbers that are called in a wheel-of-balls bingo game, the more those numbers will gravitate towards the middle. If you can, look for bingo cards with more numbers toward the median.  In a game that goes from  1-99, the median would be 45. The Tippett theory has never been proven. This theory was designed in terms of the classic...

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Participe de jogos com poucas pessoas. Observe quantas cartelas você é capaz de dar conta. Compre menos cartelas, mas participe de mais jogos. Marque sua cartela com marca-texto em jogos com padrões diferentes. Escolha cartelas com números médios. Escolha cartelas sem muitos números parecidos.


Every person has a couple outfits that make them feel better than anything else in their wardrobe; there’s outfits that make them smile bigger and walk taller than any others. Pick one of these to wear when you’re going to talk to the boy you like. If he can’t take his eyes off of you, chances are he’s interested. If your number one choice of outfit is your prom dress—go with number two. Keep your outfit appropriate for the occasion. He’ll likely be distracted if you’re wearing an outlandish outfit. If you’ve outgrown your favorite outfit, that’s ok. Go out and buy a new one, or pick something else from your closet. You want to be as comfortable as possible, while still looking good. This way, you aren’t fidgeting with your clothes while you talk to him; you’ll come off as nervous and make him uncomfortable.

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Escolha sua melhor roupa. Não exagere. Busque o conforto.