Благодарите людей за их усилия. Будьте хорошим слушателем. Обратите внимание на других. Дайте людям презумпцию невиновности. Делайте комплименты другим. Помилуйте вместо победы. Пусть другие люди говорят. Позволяйте другим быть первыми.

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One of the most important qualities of a gracious person is the ability to thank people for their efforts, however big or small they were. Even if a co-worker is just calling you to tell you something, thank him or her for making the effort. If someone is asking you to donate money on the street, thank them for trying, even if you say no. If a friend picks up coffee or reminds you that your favorite show is coming on later, say thank you.  A big part of being gracious is being able to appreciate what people do for you. And how do you show your appreciation? You say thank you.  You can say “thank you” with a small gift, a note, or even a hug. There are a number of ways to thank somebody, and you have to pick the best way for the situation. Gracious people are other-driven, not self-driven, and they care more about other people than they care about themselves. Make an effort to really hear what people are saying to you, to make eye contact, and to put away any distractions, like your phone, which may keep you from fully giving people the attention that they need. Don’t interrupt people and hold your questions or comments to the end so they can finish saying what they have to say and feel like you really care about them.  Note all of the details of what a person is saying to you, so you can bring them up later. If someone mentions that his sister just had a baby girl, the next time you see him, you can ask how his little niece is doing; the person will be impressed that you care enough to remember this. Show sympathy. If a person is upset, you can say, “I can’t imagine what you’re going through. That must be so hard because…” Let the person see that you’ve really heard what you were told. Don’t multi-task. If you’re sending an email or texting a friend and a co-worker or roommate wants to talk to you, just ask to hold off for a minute so you can give that person your full attention. Being gracious means paying attention to people in social situations. Instead of worrying about how you come off or what you should...


Благодарите при всех. Поддерживайте зрительный контакт. Представьтесь. Задавайте открытые вопросы. Дарите комплименты. Ищите, что у вас есть общего. Обратите внимание на то, что воодушевляет вашего собеседника. Участвуйте в непринужденных диалогах со своими коллегами. Всегда заканчивайте разговор на позитивной ноте. Общайтесь со всеми повсюду.

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You might see some of the same people every day, but never acknowledge them. To become outgoing, it is important to start acknowledging the people around you more often. The next time you order a coffee or check out at the grocery store, smile at the person helping you. Make eye contact and say, "thank you." This small gesture will help you become more comfortable interacting with others, and it will probably make the other person's day a little brighter. A little compliment can also go a long way, especially in service situations. Remember that your grocery clerk or barista serves hundreds of people a day, many of whom probably either ignore them or are rude. Say something like, "Wow, thanks for getting that to me so quickly" to show your appreciation. If you're in a social situation, such as at a party, try to make eye contact with the other people there. Once you've established eye contact, give the other person a friendly smile. If the other person holds your gaze, then go over to them and introduce yourself. If the person smiles back at you, then that is also a good sign.   If the person does not respond, let them go their way. There's a difference between being "outgoing" and "pushy." You don't want to force interaction on someone who isn't interested. Keep in mind that this approach doesn't work well in situations where people do not expect to be approached, such as while riding public transit. Part of being outgoing is knowing when and where to approach others and when to keep to yourself. You don’t have to be a suave charmer to be friendly and outgoing. Maybe try introducing yourself by saying you’re new to the area, or offering a compliment to the other person.  Look for other “wallflowers.” You may not be comfortable jumping straight from “shy” to “social butterfly.” If you’re at a social function, try looking for other people who appear to be shy or holding back. Chances are, they feel as uncomfortable as you do. They’ll probably be happy that you made the first move to say “hello.” Be friendly,...


Блокируйте Меняйте пароль Сделайте аккаунт закрытым. Отключите свой аккаунт Instagram

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abusive or irritating users. If you're constantly bothered by someone on Instagram, the easiest way to prevent them from harassing you is by blocking them. You can also report the person from the Instagram Help Center if the person in question is illegally harassing or threatening users. password frequently. To avoid having your account hacked or compromised, change your password at least every six months. You can also reset an unknown Instagram password if need be. You can make your Instagram account private—meaning that people who aren't currently following you can't view your content until you accept their follow request—from within the mobile app's settings:  Open Instagram  Tap the profile icon  Tap the gear icon (iPhone) or ⋮ (Android). Tap the "Private Account" switch. Tap Yes if prompted. Instagram account for a while. If there's controversy or undesirable behavior surrounding your account, it may be best to deactivate temporarily your Instagram account. You can reactivate the account at any time by signing back into it.


Блокируйте негативные мысли. Перестаньте сравнивать себя с другими. Освободитесь от негативных моделей мышления.

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When you notice yourself thinking negatively, ask yourself whether the thought is helpful or not. If it's not a helpful thought, notice it and stop it, even if you cut yourself off in mid-thought. Notice your negative thoughts and stop them in their tracks.  If you catch yourself thinking negatively about your abilities or approaching a day as a “bad day,” think about how you turn that negativity around for something more positive. For example, if you dread a family function and think, “I can't believe how much time I'm going to waste and I wish I was doing something else,” catch yourself in your negative thoughts and replace that thought with, “This may not be what I want to be doing, but I can be friendly and helpful to my family.” Unhappy people tend to compare themselves to others while happy people don't engage in any comparisons with others, whether favorable or unfavorable. If you catch yourself saying, “I wish I was more like her” or, “If only I had his job,” it's time to stop these comparisons. Whether the comparisons are positive or negative, they are not improving your life. When you catch yourself in a comparison, focus on something more positive. For example, instead of thinking, “I wish I had a house more like theirs” think to yourself, “I know I can have a house like this if I continue to work hard and save money.” If you tend to think that things bring you happiness (“If only I could get that new game/dress/house/pair of shoes, etc…”), your happiness is threatened if your material circumstances change. Perhaps you're a perfectionist or you're always on the lookout for better options, even if you have something good in front of you. Your expectations may far exceed your ability to attain what you want and can make you feel incompetent or unsuccessful. These kinds of thought and behavior patterns may make you feel pessimistic about your abilities, not optimistic.  For example, if you really want a new cell phone and think that you'll finally be happy if you get it, think again. You will likely...


Блохи являются частой причиной выпадения волос. Лечите от блох регулярно. Лечите всех животных в вашем доме.

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Biting parasites like fleas can be a common source of irritation that can lead to hair loss. However, these pests can be difficult to spot. Instead, look for flea dirt, which is the dried blood left behind when a flea bites your cat’s skin.  Brush your cat’s hair in the opposite direction and look for brown flakes or specks. Wet a paper towel and put some of these flecks on the towel. When the flea dirt comes into contact with the moisture, it should become red or orange again as the blood is reconstituted. Flea medication generally acts by inhibiting nerve transmission in fleas, which causes them to become paralyzed and die. Common flea medications contain fipronil or selamectin. The recommended dose of flea medication is generally 6 mg/kg that is applied to the skin on the back of the cat's neck. If you have more than one pet in your house, it is important that you treat all of them for fleas, so long as they have fur. If you only treat one animal, it is very likely that they pick up fleas again from the other animal in your house. You should also consider using an insecticide (or ‘flea bomb’) in your house to remove fleas from your furniture and carpets.


Блуждает ли она взглядом по комнате? Удерживает ли она ваш взгляд на несколько секунд? Она откидывает голову или встряхивает волосами? Оголяет ли она шею? Улыбается ли она застенчиво с другого конца комнаты? Следите за позитивным языком тела, когда будете подходить к женщине.

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You may notice she looks around the room for a few seconds, not really meeting anyone's eyes. Then, she may take a quick look at you, sometimes from the side. These darting glances means she's at least noticed you. Some women may not want to be caught looking, while others will look intently for a few seconds. However, if you notice a woman looking your way repeatedly, it's likely she's interested. If she's been taking darting glances then catches your eye for a few moments, then that indicates she's even more interested. If you see her looking your way, give her a smile to show you're interested, too. If she's interested, a woman might tilt her head back a bit, pushing her face up. You might catch her doing this after she looks at you from across the room. Alternatively, she might toss her hair or flip it back with one hand.  Typically, a woman playing with her hair is a good sign. Similarly, if she fixes her outfit, such as adjusting her skirt, that could be a sign she wants to talk to you. With this movement, she may tilt her head to the side, revealing her neck. This is a way of showing she's vulnerable and that she's willing to get to know you better. She may do this across the room or while talking to you. In a conversation, this could be a sign she's listening, as she's cocking her head to hear you better. If she's noticed you and looked your way a few times, keep glancing her direction from time to time. If she smiles at you, she's likely inviting you to come over and talk to her. Sometimes, she may give you a half-smile where she doesn't show her teeth. She may be inviting you to get to know her more, though she could also just be placating you. When you start walking over, check to see how she responds. If she turns her body toward you and smiles, that's a good sign. However, if she turns away, crosses her arms and legs, or frowns, that's a bad sign, and you should probably abort your mission.


Богатый пищевыми волокнами рацион очень полезен для здоровья. Выбирайте богатые пищевыми волокнами продукты. Увеличивайте потребление пищевых волокон постепенно.

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Foods rich in dietary fiber help you control your hunger and lose weight in a number of ways.  High fiber foods have a higher "chew factor."  Put simply, they take longer to eat, increasing your sense of satisfaction. Foods that are high in fiber take longer to exit your digestive tract.  This means you feel fuller longer. Foods containing soluble fiber such as oatmeal and beans help to stabilize your blood sugar over the course of the day.  This means you don't feel as hungry. Fiber also helps to lower cholesterol in some individuals and bulk stool for better digestive health. Dietary fiber is found in a wide variety of foods, so adding this important element to your diet may be easier than you imagine.  Try high-fiber cereals, beans, vegetables, nuts and seeds, and fruits. While your body functions best on a high fiber diet, if you haven't previously been eating much fiber it will need time to adjust.  Start by introducing one high fiber element and then continue to improve your diet incrementally.  You may replace your low-in-fiber corn flakes with a raisin bran cereal, for example, and then wait a few days before introducing salad with your lunch.


Боевой Храмовник. Храмовник-лекарь. Носите легкую броню. Роль поддержки.

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There are two styles of gameplay for Templars. The first is a more combat-based style, where you will be a damage dealer for your party, with a lesser focus on healing them.  If you want to do this style of gameplay, you'll want to focus on the skills in the Aedric's Spear tree (and to a lesser extent, Dawn's Wrath). Good weapons for this style of gameplay include two-handed and sword and shield. Points should be distributed mainly into magicka and stamina, but it will be important to have some points distributed into health as well, since your character will see some action. The more common role and better use of the Templar is as the party healer (this being the second style of gameplay for this class). Templars have many abilities which allow them to play the very crucial role of keeping everyone alive through a battle.  If you want to do this style of gameplay, you'll want to focus on the skills in the Restoring Light tree, though you can also pick up some of the others in order to defend yourself. A restoration staff will of course be a must have for this class, but you can also build your skills in another weapon as well, in order to maintain a basic ability to protect yourself. Almost all of your points should be going in to your magicka. Since there are a few spells which let you heal yourself as well, having a higher health will be much less of a concern and you should be doing very little attacking, making stamina a very minor concern. The light armor skills include bonuses to magicka absorption and your magicka pool, so it is best to put healing Templars in light armor. Heavy or light armor can be used for a combat-based Templar. The best use of your time, as a Templar, will be to support your allies by keeping them alive. This will usually mean healing, but it can also mean playing defense as well. This role requires you to be unselfish, and focused only on group success, not personal glory.


Бойкотируйте вредоносные методы рыбной ловли. Поддерживайте научные исследования коралловых рифов. Помогайте организациям, цель которых состоит в защите коралловых рифов. Рассказывайте о коралловых рифах другим людям. Требуйте от политиков уделять должное внимание защите коралловых рифов.

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If you consume fish caught in a way that damages coral reefs, you are part of the problem. Not using products obtained through damaging the environment is a way to help protect the reefs. Understand which fish are caught in a way that damages reefs, and spread the word.  In some countries, people actually blow up coral reefs with explosives so they can more easily catch the fish that cluster around them. Then, they sell the fish to restaurants and stores. Another devastating fishing method involves putting cyanide into the water to stun fish. This kills the coral reefs around them.  Overfishing is another way that damage is caused to coral reefs. There is economic pressure in some countries to fish in this manner because coral reefs can provide as much as one-quarter of the fish eaten in some developing countries.   Don't eat fish caught with bottom trawling methods. Bottom trawling is so damaging that it can destroy reefs that could live for thousands more years and exist deep in the ocean. An example of a fish sometimes caught through bottom trawling is orange roughy. Since 1998, the U.S. government has extensively mapped coral reefs to track their decline. The governmental efforts often link with private groups that accept donations and volunteers, as well as state and local efforts to protect reefs. Global efforts also exist to protect reefs.  In Australia, the government has created ways for people to get involved to help protect the Great Barrier Reef. The government has created a monitoring program that allows average people to contribute to reef protection by reporting their own observations and data.   Scientists study detailed maps that alert them to bleaching of coral reefs, which can be caused by rising sea temperatures and algal blooms.   The data is so sophisticated that scientists receive updates every hour, focusing on coral reefs in Hawaii, Puerto Rico, and the U.S. Virgin Islands. They monitor barometric pressure, tide levels, air and water temperature, and other factors important to coral...


Бойкотируйте морские тематические парки, в которых содержатся дельфины в неволе. Сумейте вставить свое слово и сделайте это громко. Поощряйте законодательные проекты, касающиеся защиты млекопитающих. Делайте пожертвования в фонды по охране морской дикой природы. Организовывайте более масштабные бойкоты в вашем регионе. Создайте группу активистов.

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While it's fun to go see dolphins up close doing tricks, these parks separate baby dolphins from their mothers, keep them enclosed in tanks, feed them drugs, and force them to breed at exceptionally young ages. They've also been accused of unsafe work environments for humans and dolphins alike, making parks like SeaWorld dangerous and unethical. Don't support them. The biggest thing you can contribute to the cause of dolphins is your voice. If you care about keeping dolphins safe, shout it from the rooftops and learn everything you can about the dangers that face the dolphin population in your area.  Subscribe to dolphin watch organizations to keep up-to-date on current efforts and legislation that you could contribute to and encourage others to participate in. BlueVoice is an ocean conservation organization that works to save dolphins and whales, specifically by tracking and fighting dolphin hunts in Japan and Peru. You can join BlueVoice by signing up here. Devote a considerable amount of your social media presence to dolphin causes and making others aware of what's going on in the oceans. The more people know what to avoid and are aware of the threat that dolphins face, the more changes can be made. . In the 1970s, the government passed a bill designed to keep dolphins and other marine mammals safe, but it wasn't until the mid-80s that stronger guidelines were put in place, specifically related to tuna fishing. The impact of these regulations made a huge difference then, in the short term, but little has been done in the decades since. It's time to revisit the issue, so you should let your representative know you mean business. Get in touch immediately. Most communications happen online, so you can usually visit your senatorial or congressional representative's website to learn more about how to get in touch directly. Draft a letter laying out a specific plan of action and demand results, or deny your vote during the next election cycle. Changes specifically need to take into account the commercial and...


Боковой удар с прыжком позволяет ближе подобраться к цели. Начните с обычной боевой стойки. Поверните тело и стопы боком. Подпрыгните одновременно вверх и вперед. Поднесите переднее колено к груди во время прыжка. Вытяните бьющую ногу и нанесите удар. Проворачивайте опорную ногу в момент выпрямления колена бьющей ноги. Поставьте ногу перед собой. Тренируйтесь с обеих сторон.

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The skipping side kick is used to bring you in range of your target so that you can make contact with the side kick. This kick is also called the hop step side kick. You should master the normal side kick before attempting the skipping side kick. You will usually begin from this position so it is best to practice from here. A common position is to stand with your left foot in front and right in back facing mostly sideways. Your right hand would be by your chin with your left 12-16 inches (30-40 cm) in front of your left shoulder. This gives you an advantage when you move forward into your kick later. Keep your knees bent so that you can move easily from this position. This is the “hop” or “skip” or the skipping side kick. Move forwards toward your target as you jump. You should be jumping off both feet at the same time. You will not be jumping in a huge leap forward. You will just be jumping to bring your body and leg to the right distance from your target for your side kick. The higher you can bring your knee to your chest, the higher you will be able to kick your target. You can make contact with either the sole or the heel of your foot.  If you are sparring, then it is better to strike with the sole of your foot. If you are trying to break something such as a brick or board you should use the heel of your foot. This way you drive all the strength and force of your kick through your heel, which is the strongest part of your foot. You will rotate your non-kicking foot until it is facing backwards to gain more power in your kick. As you straighten out the last bit of your knee, rotate your foot to bring the strength of your hip into the kick. This should be the same as the normal side kick. Bend your knee and then bring your foot down to the ground. You will land with your foot in front of you rather than bringing it back. It is equally important to practice this kick with the other foot as well. Keep practicing often with both legs to develop muscle memory for the kick. This will make it easier and quicker...


Больше двигайтесь на протяжении дня, чтобы сжигать больше калорий. Старайтесь заниматься умеренными кардиоупражнениями по 150 часов в неделю. Включите в программу тренировок силовые упражнения, чтобы нарастить мышцы. Занимайтесь высокоинтенсивными интервальными тренировками, чтобы сжечь больше калорий.

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Staying as active as possible can help you to burn more calories and lose more weight. Even small additions to your normal physical activity can add up. Increase the total amount of calories you burn each day by:  Walking or riding your bike to run errands Parking further away from entrances Hopping off the bus a few blocks before your stop and walking the rest of the way Taking the stairs instead of the elevator Doing squats or jumping jacks during commercial breaks when you’re watching TV This is the minimum recommended amount of cardiovascular exercise for general health, but getting at least this amount is important for weight loss. Choose a form of exercise that you enjoy and work it into your daily routine on most days. For example, you could go for a daily walk, run, or bike ride if you enjoy being outdoors. Or, if you prefer to exercise at the gym, try using an elliptical walker, taking an aerobics class, or swimming. Having more muscle mass helps you to burn more calories even when you’re resting. Include two 30 to 45 minute strength-training sessions each week and work all of your major muscle groups during each session. These include your arms, legs, back, abdomen, buttocks, chest, and shoulders. You can lift weights to build muscle or use resistance bands or bodyweight exercises to build strength. Choose the option that works best for you. to torch more calories. High-intensity interval training, also known as HIIT, is a form of exercise that alternates moderate and high intensity cardiovascular exercise. By going back and forth between the different levels of intensity in your workout, you’ll build endurance and burn more calories.  For example, you could walk for 4 minutes, then jog for 4 minutes, then walk for 4 minutes, and so on. Keep alternating between the 2 intensity levels for a total of 30 minutes. Many gyms offer HIIT classes. Try taking one for an extra challenging workout.


Больше двигайтесь. Подумайте о том, чтобы заняться каким-нибудь видом спорта. Займитесь чем-то новым. Проводите перерывы активно.

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You should be moving at least an hour a day. One way to get started is to give up screen time. Put down your phone. Step away from the computer. Get outside with friends and get active. However, if you're not used to exercising, you can start smaller. Start with what you can do, and work up to more. You don't need to be on your school's hugely competitive basketball team to play a sport. You can join an after school club that plays soccer, or join a league through your city's local parks and recreation department. Ask your parents to help you find a sport you enjoy. Playing a sport will get you moving on a regular basis, and you can have fun doing it. Maybe you haven't liked exercising in the past because of what you've been doing. So maybe tennis isn't really your thing. You have plenty of other options. Try dancing, swimming, or jump roping, for instance. Even something like archery or horseback riding gets you out and moving. Even small actions can lead up to more activity throughout the day. For instance, when you take a break from studying, maybe you usually just listen to music for a bit or play a short game. Instead, get up and have a short dance party. Run downstairs or around the living room. Do some jumping jacks. Just adding these little bursts of activity can help.


Больше держитесь за руки. Тяните время во время поцелуя. Сделайте друг другу чувственный массаж. Прижимайтесь и обнимайтесь больше. Пишите любовные письма. Зрительный контакт. Щекочите друг друга. Проводите больше времени в спальне.

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Being sensual with your partner isn't all about taking your clothes off. In fact, holding hands with your partner, caressing his fingers, and feeling the weight of his hand in yours can be some of the most sensual experiences you may have. Take the time to hold hands with your partner more, whether you're taking a moonlit walk, sitting at dinner, or watching television. You'll be surprised by how much this can deepen your connection. Don't just see your kisses as a means to something more or as a perfunctory way to greet your partner. Instead, take the time to really enjoy kissing your partner just because, with no strings attached. Kiss your partner for at least six seconds every day, and spend time just sitting around and kissing; this can lead to an amazing sensation, no matter how long you've been together. Massages are definitely some of the most sensual experiences out there, and you can definitely take your relationship to a new sensual level if you and your partner give each other massages. You can take turns, or just focus on your partner (or do the reverse) for a night and see how good it feels to either have your back, shoulders, arms, and body get massaged after a long day or to give your partner the same pleasure. You can even take it to the next level by rubbing lotion on each other's bodies in the process. Though you may not think snuggling and cuddling is anything but cutesy, they are actually part of an important sensory experience. Taking the time to sidle up to your partner and to feel your bodies fall in sync can be a very sensual experience, whether it leads to something more or not. Make the time to snuggle more with your partner, whether you're in bed together or just watching television. Connecting your bodies in this way can lead to a more sensual relationship. Who says that love letters are dated? Try writing your loved one a love letter just because you feel like telling him or her how amazing he or she is. You don't have to write one because of a birthday, anniversary, or...


Больше ешьте. Прекратите делать много кардио – упражнений. Вместо этого делайте силовые тренировки. Делайте интенсивные тренировки. Чередуйте группы мышц.

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If you're on a diet, you're going to have trouble building leg muscle. In fact, you won't build muscle unless you take in plenty of calories to feed muscle growth in your legs. This doesn't mean you should go wild and eat everything you want, but when your aim is to get bigger legs, getting more calories is essential. Eating 3 regular meals plus snacks filled with high quality foods will also help you gain some healthy weight, adding shape and definition to your legs. Fill up on the following healthy foods:  Eat a lot of protein. Protein is essential to building healthy muscles, so you need to be taking it in at every meal. You can eat lean beef, pork, poultry, fish, seafood and lamb, or if you’re a vegetarian, tofu, beans, and eggs.  Whole grains, vegetables, fruits, and nuts are also essential. These should be the mainstay of your diet.  Avoid empty calories like processed sugars and flours, fast food, cakes, cookies, chips, and other snack foods that will make you feel run down instead of energized.    Try supplements. Some people find that they can accelerate the process of muscle growth by taking supplements like creatine, a powder that supplements the body with a naturally-occurring acid that builds muscle. Creatine is considered to be safe in doses of 5 grams per day. When your aim is to get bigger legs, running, power walking, and swimming aren’t going to do you many favors. These exercises use your energy stores to keep you moving for a long period of time. That means that you’ll have less left over to focus on high-intensity muscle building. Try substituting cardio exercises that can help build leg muscle like uphill cycling or hiking up hills. Weight training exercises focus your body's energy on the particular muscle you're working out, breaking down the fibers so they can build back up bigger and stronger. Doing weight training exercises focused on the legs will lead to the shapely legs you desire. Your leg muscles are used to carrying your body (and whatever else you’re holding) up and down...


Больше жидкости. Теплое белье. Ноги должны быть сухими. Носите рукавицы. Туловище должно быть в тепле. Минимизируйте количество открытых участков тела. Купите обогреватель двигателя.

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The more hydrated you are, the better your body will be able to control your temperature. Better yet, grab a hot green tea or herbal tea to heat your body up before you go out. Choose undershirts and leggings that wick moisture away from the skin. Synthetic layers are less bulky and more efficient than wool or thick cotton. If it’s been a while since you have updated your long-underwear, many brands like Uniqlo, Cuddle Duds, and REI are offering extremely comfortable and form-fitting layers that can go under work or workout clothes. The best way to stay warm is to keep your body from getting wet. Always wear waterproof, insulated boots when you go out into rain or snow. Wearing thick, protective socks can make a big difference, too. If you know you'll be out for a while, pack an extra pair of socks in your coat pocket -- if your socks get wet, you'll be cold for the rest of the time you're out. They keep your fingers together, conserving body heat. Gloves restrict your hands and your circulation, resulting in colder fingertips, though wearing gloves is better than not covering your hands at all. Invest in a down coat and take a thick sweater. The warmer your torso is, the warmer your extremities will be. That's why packing on those extra winter pounds is a great way to stay warm during the winter. When your temperature in your torso drops, your body will draw circulation away from your extremities. If it needs to, your body will sacrifice a few fingers and toes to frostbite in order to save your life. Purchase a balaclava that covers the majority of your face, wear hats, thick socks and mittens. Exposed skin can get frostbite quickly. Forget the myth that says that 70% of your body heat is released from your head; instead, focus on having as little exposed skin as possible if you want to stay warm. If you rely on your car for a commute in cold weather, invest $30 to $50 to plug in your engine overnight. Your car will be more likely to start in the morning and when you get out of work.


Больше используйте естественное освещение. Поменьше включайте лампы вечером. Пару дней в неделю зажигайте свечи. Обдумайте еще разок систему уличного освещения вашего дома. Используйте энергосберегающие лампы.

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Do you tend to keep the curtains and blinds closed and flip on the overhead lights? Letting your house flood with natural light instead can lead to big electricity savings. Unless you need strong, focused light to complete a particular task, try leaving the lights off during the day and embracing the sun's rays in the rooms you're using.  Try to set up your family's daytime work and play space in the brightest room in your house. That way everyone can read, work on art projects, use computers, and so on without relying on artificial lighting. Use light-colored curtains and blinds as window coverings. Find coverings that provide privacy but still allow diffused light to flood your rooms. Instead of spreading out all over the house, have your family spend evening hours in just one or two rooms. That way you won't have to light the whole house to enjoy the evening, plus you'll have the added bonus of spending quality time with each member of the family. You don't have to wait until a summer thunderstorm knocks out the power to break out the candles. Choose a night or two a week to leave the lights off and light your family's way with sturdy, slow-burning candles that cast a fair amount of light. Kids will find it exciting, and over time you'll save electricity and cash.  You can use the candlelit nights as an excuse to power down the rest of the house, too. Encourage family members to do activities that don't require electricity, such as reading by candlelight or telling fun or scary stories. Be sure that your children know how to handle candles safely, and that the candles and matches are stored in a secure place when they aren't in use. Leaving a porch light or path lights burning all night long can waste a lot of electricity. Determine whether having lights on overnight is really necessary before flipping the switch in the evenings.  If you have lights around your house for security purposes, consider getting automatic security lights with motion detectors instead of using lights that stay on constantly....


Больше молитесь. Делайте записи. Отпускайте ошибки прошлого.

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Prayer is vital throughout all parts of this process. Thank God for the worship session after it passes, even when things did not go the way you would've liked. Ask God for guidance as you reflect on the service and plan for next time. Shortly after the service ends, write a few notes for yourself about what did and did not work. Use these notes to as you plan for future worship sessions.  A few things you might need to work on may include diction, volume, and pitch. You may not know how you'll sound in the sanctuary until you actually lead worship there once or twice. Make adjustments to the way you speak as needed to compensate for things like echo and poor acoustics. If others critique you or make suggestions, listen to them humbly and with an open mind.  Some of the advice others give may not be practical, but some of it will be. Make sure that you're able to honestly distinguish the difference between helpful criticism and destructive criticism without letting your ego get in the way. Learning from your mistakes and mishaps is great. Dwelling on those problems and allowing them to negatively taint your thinking is not so great. Think about ways to correct mistakes of the past and let go of those errors as soon as you make plans to avoid them. Flaws and mistakes often serve as helpful reminders to keep yourself humble. Those imperfections can also remind the people you're leading that all of us are only human. If you accept your own faults gracefully, you can encourage those watching you to do the same.


Больше общайтесь. Заведите домашнего питомца. Помогайте другим.

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Life can start to feel drab if you wake up each morning, go to your job, and return at the end of the day for a long night of Netflix.  Break up your routine by grabbing lunch with an old friend. Make plans to take your kids or nieces/nephews on an adventure over the weekend. Go to a party. Just spend more time with people that make you smile. Even if you are an introvert, engaging in a few select social activities with people who lift you up can be invigorating. Just be sure not to overdo it and schedule too many social events in a short period of time, or spend time around people who make you overwhelmed or anxious. Adopting an animal is probably the easiest way of all to bring joy to your life with very little effort (minus regular health care, grooming and food). Studies show that people with pets in their homes enjoy a variety of benefits compared to those who have no furry friends. Having a dog or cat can lower the risk of heart disease, reduce stress, relieve depression, comfort you during sad times, and force you to be a bit more active. Your life may feel drab when you focus too much of your attention inwardly. Take a break from all the introspection and focus your attention on others. This can completely transform your life and improve your outlook.  Simply ask your loved ones or friends if there is anything you can do to make their day easier. Your friend may ask you to pick up the dry-cleaning or babysit the kids for a much-needed date night. Whatever the request is, you'll feel great about extending a helping hand. Volunteer in your community. Tutor kids in a subject you excel in. Read to the elderly in a nursing home. Sign up to build a home with Habitat for Humanity. It  could lengthen your life span. Research shows people who volunteered as little as 100 hours a year were 28% less likely to die than those who did not offer their services.


Больше отдыхайте. Прикладывайте к колену холодный компресс. Создайте постоянное давление на область вокруг колена. Поднимайте колено. Принимайте безрецептурные нестероидные противовоспалительные средства.

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If your knee is inflamed you should give it as much rest as possible. Activity on the knee will only increase inflammation. Rest will give your body a chance to heal the underlying cause.  Rest your knee as much as possible. Most people still need to walk and do simple movements with a knee that has inflammation. If this is the case for you, at least try to avoid strenuous activity on the knee. If the inflammation has not improved after 1-2 days, you should see your doctor. Inflammation can be reduced by icing the knee. Reducing the temperature of the area constricts blood vessels, which reduces swelling. It also decreases pain by numbing the area.  Apply an ice pack for 15 minutes of every hour. Doing this for 3 to 4 hours in a row will reduce inflammation drastically.  You can use an actual ice pack to reduce inflammation. However, a bag of frozen vegetables works just as well. Wrap the frozen bag with a towel to protect your skin from the cold. Putting some compression on a knee that has inflammation can prevent or reduce swelling. Compress the knee area by wrapping it in a compression bandage. Compression bandages are available at most drug stores and big box stores.  Be sure that you don't wrap the area too tight. A very tight bandage can cut off circulation to the rest of the limb. To make sure it's not too tight, ensure that you can slip one of your fingers under the bandage and lift the finger slightly. Also, if your toes or feet start to become numb, it is a sign that you need to loosen the wrap. Give yourself a break from the wrap every few hours. Wrapping your knee can also help to support the knee if you do need to walk on it. Lift your knee above your heart so that circulation in the knee is increased. This is easiest to do when lying down. Once you are lying down, have someone put pillows under your knee until it is elevated above your heart. Elevate your inflamed knee whenever you are resting. If you plan on watching TV, reading a book, or taking a nap, lift your knee while doing it. Simple...


Больше слушайте и меньше говорите о себе. Не перебивайте людей во время их речи. Меньше говорите о негативных вещах. Не делитесь излишним количеством информации, чтобы не вызывать у людей дискомфорт. Говорите на нормальной громкости, чтобы общаться четко и эффективно. Не повторяйте слова или действия снова и снова. Обратите внимание на тон своего голоса и на то, что он может передать.

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People are probably going to get annoyed if you make everything about you. If you have exciting news or something cool to share that adds to the conversation, you do not have to hold it in. But try to give other people a chance to contribute to and lead conversations.  Don't automatically resort to chattering about yourself when a conversation stalls. Instead, try asking other people questions about themselves and really listen to their answers. For example, you might say something like, "You've mentioned before that you like K-pop music. Do you have a favorite band?" You might say to a friend, "Tell me about your weekend—I'm dying to know how your date with Elliot went!" It's easy to irritate someone if you interrupt them when they're in the middle of a sentence. Interrupting basically communicates to them that you have no interest in what they're saying, or that what you want to say is more important. Let people complete their sentences before contributing to the conversation.  It can help to pause for a few seconds to make sure they're finished before you share your thoughts. No one appreciates being interrupted, but it can get you into real trouble if you habitually interrupt a teacher, boss, or other authority figure. It is totally normal to vent and share negative things sometimes, especially with close friends, but if every sentence out of your mouth is a complaint or negative, people may start to avoid you. Also, constant negative commentary at work or in other group situations tends to create a toxic environment for everyone. Try to look on the bright side and spread positivity instead of negativity! For example, instead of saying, "Ugh, they're serving that disgusting meatloaf in the cafeteria again today," you might say, "Good thing the cafeteria is serving pumpkin pie today. Delicious pie will help us all forget about that meatloaf!" Sharing detailed information about your personal life can make others really uncomfortable, especially coworkers and acquaintances. Depending on what you're sharing,...


Больше слушайте. Отдавайте должное другим людям. Принимайте во внимание другие точки зрения. Протяните руку помощи.

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Instead of dominating a conversation by talking all the time, try to listen more to others’ opinions instead. Don’t just listen, but actively listen to what the person is saying. Focus on understanding the point that they are making, and take a few minutes to digest the information. While they're talking, listen, rather than formulating your answer. Then, provide an adequate response.  For example, "So what you are saying is that by being a vegetarian you are also being environmentally conscious. That is a very interesting point. I never thought of it from that angle." Practice active listening by maintaining eye contact with the speaker, nodding occasionally, and asking clarifying questions once the speaker is done. It is normal to want to feel good and give yourself credit for an accomplishment. However, chances are that you did not accomplish it all by yourself. There is always someone, like a friend, family member, mentor, or coworker, that helped you accomplish your goal by supporting your efforts. Take time to give your supporters the credit they deserve. For example, “I worked really hard to get into law school, but I could not have done it without the support of my friends and family. They were always there to cheer me up when my motivation was low.” Always acknowledge other viewpoints in a positive manner. Defer judgment by allowing the speaker to finish what they are saying, and by not interrupting with counter-arguments. You gain or add nothing by attacking the speaker or by putting them down. When it is your time to respond, be honest, open, and candid in your response. For example, "That's an interesting point. However, others argue that dogs, especially pit bulls and German shepherds, are not inherently aggressive. Instead, it depends on their socialization and training. What do you think about that?" Instead of feeling better because you know how to do something better than someone else, feel better because you helped someone be better. By helping others, you will be able to make lasting...


Больше спите. Пейте больше воды. Ограничивайте размеры порций. Контролируйте стресс.

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To help your body burn more calories naturally, make sure you're getting enough sleep.  When you're sleep deprived it can affect your metabolism and how many calories your body burns.  Studies have shown that those adults who get an adequate amount of sleep each night burn about 5% more calories during the day compared to those who didn't sleep enough.  Health professionals recommend that adults get about 7 to 9 hours of sleep each night. That might mean you need to go to bed earlier or set your alarm clock for later in the morning. In addition to getting a good night's rest, it's also important to make sure you're drinking enough water during the day.  This can affect your weight long-term.  Drinking more water doesn't necessarily help you burn more calories.  However, it can help keep your appetite at bay and prevent excess snacking or overeating.  Aim for at least 64 oz of clear hydrating fluids each day.  In addition, stick to the most hydrating fluids like water, flavored water, sparkling water, decaf coffee and tea.  To minimize calorie intake, stay away from liquid calories.  Drinking beverages like alcohol, sodas, fruit juice, sweet tea or coffee can work against those 300 calories you burned during your workout. If you're working hard to burn 300 calories, try to support that effort by eating well.  Keep portions in control to help minimize your total calorie intake during the day.  It's important to measure out your portion sizes.  Guesstimating how much you're supposed to eat generally results in overeating.  Take the time to use a food scale or measuring cups to track your portions. For protein based foods, measure out a 3 to 4 oz serving or about a 1/2 cup per serving.  For fruits, measure out a 1/2 cup of chopped fruit, 1/4 cup of dried fruit or about 1 small piece per serving.  Vegetables have a bigger serving size.  Measure out 1 cup or 2 cups of leafy salad greens per serving.  Grains should be measured to a 1/2 cup or about 2 oz total per serving.  Also, make sure to measure grains after...


Больше тренируйтесь. Проверьте инвентарь. Бросайте вызов самому себе, чтобы улучшить и разнообразить ваши навыки игры в гольф.

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The more practice you have with your strokes, the better your performance on the links will be.  Make it a habit to frequent the range regularly and often. Use your practice at the range to perfect your stroke, which will translate into better form when it counts. Having ill-fitting or over-used equipment can have a noticeably negative impact on your game.  Check that your equipment is still in good working order (no disintegrating grips, no worn-down grooves, etc.). If it isn’t, invest in replacements. Get your equipment properly fitted to you. Having equipment properly sized to your body can make a significant difference to the quality of your game. Challenging yourself will help keep your skills sharp and diversified.  Play different courses. Don’t get stuck only playing at your home course--challenge yourself by playing on new and different courses that will help you practice a variety of skills. Play in less-than-ideal conditions. If it’s windy, rainy, or otherwise less-than-ideal outside, don’t stay home--instead, challenge yourself by playing in the more difficult conditions. Doing so will help you develop a broader, more diverse range of skills that you can then use to your advantage when playing in comparatively easier conditions.


Больше уверенности в себе! Будьте последовательны даже тогда, когда на вас давят. Не переживайте из-за мелочей. Будьте последовательны со своими целями. Поднимайтесь на ноги после сделанных ошибок. Будьте оптимистом.

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Toughness and confidence go hand in hand. Being tough comes down to the choices you make about handling any given situation. Having confidence in yourself makes it possible to make the right choice and follow through with it. If you're not sure you're capable of stepping up to a challenge, it's probably because your self-confidence needs a boost.  Learn to recognize your true opinions, rather than letting yourself be swayed by what other people think. Trust yourself to know the right way to handle a situation. Don't compare yourself to other people. It's a rabbit hole many of us fall into time and time again, but comparing yourself to others undermines your self-esteem. Next time you're faced with a decision, look inward. Learn to say no. People will respect your opinion more if you actually say what you think. Always look them in the eye when saying no, so they'll know that you're sure. Do you blow your top or burst into tears when something makes you angry or upset? Being tough doesn't mean not having emotions, but it does mean keeping them in check so you can think clearly and make rational decisions. Start reigning yourself in a bit if you tend to react strongly to unwelcome news.  Before you do anything, take a deep breath and count to ten. This well-known trick for keeping yourself together really does work. After 10 seconds, the first surge of emotion will calm down a bit. Channel your energy instead of unleashing it on other people. Exercising, writing in a journal, and  practicing meditation are good ways to give your emotions a positive output. If you're going to be tough, you can't let disappointing news or a negative comment ruin your day. If every little challenge makes you feel as though you're coming undone, you won't have energy left over for making strong choices regarding bigger issues. Work on developing a thicker skin.  Worrying excessively about other people's judgments is a waste of your time. It's a given that people will disagree with you and judge your choices sometimes; that's their...


Больше ходите в течение дня. Добавьте в режим кардиоупражнения. Добавьте силовые тренировки. Ищите социальные, развлекательные возможности для физических упражнений. Двигайтесь, когда смотрите телевизор.

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Finding time to exercise can be difficult, especially with busy schedules or long commutes.  Start adding in physical activity by increasing how many steps or how much you walk during the day.    Increasing physical activity is a great change to make to help improve your overall health.  Exercise has been shown to help improve mood, increase energy, and decrease your risk of heart disease and high blood pressure.  Even without planned exercise each day, adding extra steps can be beneficial to your health.  Try:  taking the stairs instead of the elevator, parking father away, delivering messages in person instead of email at work, walking while you talk on the phone, or take a walk on your lunch break. You burn more calories walking at a faster pace than you do at a slower pace. You can also consider purchasing a pedometer to help see how many steps you take and monitor your progress of increasing your total steps. Try the "one mile rule."  This means that you can walk to the store, school, work or other locations if they are less than one mile away (and it's a safe walk).  Skip taking the bus or driving! Additional exercise outside of lifestyle activity (like taking the stairs), greatly adds to the health benefits provided by exercise. Plan cardio so that you're getting targeted exercise that benefits your heart and overall health. You'll see additional improvements in weight, mood and overall health.  The USDA states that you should aim for 150 minutes or about 2 1/2 hours of moderate-intensity physical activity each week.  Moderate intensity activity is any exercise that increases your heart rate and makes you breathe harder and work up a slight sweat. If this recommendation is too much, start with half of that amount.  Or break up that time in small bits.  For example, a brisk 10-minute walk at breakfast, lunch and dinner five days a week meets your 150-minute goal. Also, if you cannot do moderate intensity at first, do 150 minutes of lower intensity exercises.  For example, walking counts as a lower...


Большим пальцем второй руки надавите на щель между первым и вторым суставами. Медленно сожмите кулак.

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Using the thumb of your free hand, press into the gap created by the inner bend of the second knuckles. This test can help you determine how tight your fist currently is.  Make sure that you use the thumb and not the thumbnail. You should be unable to press into the gap with your thumb, but the effort should not cause any pain.  If you can break into the fist gap with your thumb, the fist is too loose. If pressing the fist causes considerable pain, the fist is too tight. A second test you can use to gauge the tightness of your fist requires you to gradually squeeze your fist tighter and tighter. Use this test to give yourself an idea of how a properly formed fist should feel.  Make a fist and place your thumb against the knuckles of your index and middle fingers. Squeeze your fist a little. The first two knuckles should tighten against each other, but the fist should still feel somewhat loose. This is the tightest your fist should feel as you strike with it. Continue squeezing your fist until the thumb reaches the knuckle of your ring finger. You should feel the first knuckle of your index finger weaken, and your little finger will squeeze inward in a manner that causes the knuckle to collapse inward. At this point, the structure of your fist is too distorted to be effective or safe to use while striking.


Большинство проблем с дисциплиной нужно начинать искоренять сразу же, не дожидаясь продолжения. Если вы начнете делать исключения для некоторых учеников, остальные ученики заметят это, и ваша репутация пострадает. Поговорите с проблемными учениками один-на-один. Поддерживайте в классе оптимальную температуру.

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Most discipline problems are better handled before they start. If you've got problem students, it's important to have the consequences of actions clearly defined and to follow through with the consequences swiftly. If a student forgets to bring their textbook to the classroom, what is the consequence? What if it happens again? What if the student actively defies you? You shouldn't have to struggle for an answer to these questions when they happen. Decide beforehand. If you start making exceptions for some students, the rest of the students will notice and your authority over the classroom will suffer. If you're going to punish one student for talking out, you've got to punish others for the same task. For this reason, it's important to only establish rules that you will be able to enforce and to enforce those rules. Rules aren't always dissuasive to students. It's important to remember that your students will forget pencils, screw around during work time, and generally break your rules. It's going to happen. If you have a difficult to enforce rule like "Three typos in a paper results in automatic failure," you can bet it will come up just as often as it will encourage your students to proofread. It's not generally a good idea to "make an example" of problem students. This can backfire quickly and easily, especially if you're an inexperienced teacher. Instead, it's important to take class clowns or troublemakers away from their audience and talk to them one-on-one. You'll see the stony exterior of these students start to crack in private. Arrange a conference with problematic students' parents, if necessary. Often, getting the student's parents on your team can be a quick and effective way at corralling trouble-making students. Ideally, your classroom should be neither too hot nor too cold, which produces the best results for student performance. Every now and then, though, you'll have a class full of goof-offs and troublemakers that are difficult to quiet down. If you're having consistent problems with the...


Большой палец должен находится с другой стороны тканевой полоски.

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Pinch the fabric between your thumb and your two fingers. The section of fabric you are squeezing should be where the two sides of the band overlap. If you are only grasping one layer of fabric, nothing will happen when you try to unhook the bra.


Боритесь Принимайте ванну или душ, чтобы снизить давление. Медитируйте Ходите домой пешком или занимайтесь спортом каждый день.

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chronic stress. Minimize daily stressors, if possible, such as being involved with high stakes business dealings. If you are under chronic stress where you produce that stress hormone every day, then your cardiovascular system will naturally go into a state where it is overworking.  This overworking happens because the stress hormone increases your pulse, respiration, and heart rate. Your body thinks you need to either fight or run and is naturally getting your body ready do one of those things. Many people have a temporary rise in blood pressure when under stress. If you have high blood pressure because you are overweight or have a family history of hypertension, then stress raises it that much more.  This is because your adrenal gland releases stress hormones which tend to cause your cardiovascular system to overwork. Taking a soaking hot bath or hot shower for 15 minutes can actually suppress your blood pressure for several hours. Taking a hot bath just prior to bedtime can help the body retain lower blood pressure for hours or even the entire night. to calm yourself and reduce your blood pressure. Take time every day to calm yourself, as this can reduce your overall stress. Simply observing and slowing the respiration rate produces a significant reduction in blood pressure.  When you are meditating, you can simply focus on breathing deeply and slowly. Do this until you fall asleep or you feel relaxed. Walk every day for at least 20 to 30 minutes at a moderate speed of about 3.0 mph (4.8 km/h). Study after study has demonstrated that the mere act of walking has a suppression effect on hypertension.  Can't walk outside? Use a treadmill inside. The advantage is that you can walk even as it rains or snows outside. You can even walk in your pajamas without the neighbors seeing you! Taking a long walk will take the edge off a stressful day long before bedtime. Make time for decompressing each and every day.


Боритесь желанием кормить лошадь помногу. Распланируйте процесс восстановления веса лошади на несколько месяцев. Кормите лошадь небольшими, частыми порциями. Кормите восстанавливающуюся лошадь фуражом. Действуйте, если лошадь не есть сено. Добавьте в рацион высококалорийную пищу, если лошадь не набирает вес на одном лишь сене. Добавляйте масла в питание лошади, чтобы помочь ей набрать вес. Не давайте лошади концентратов.

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The temptation when you rescue an emaciated, or very thin, horse is to feed her a lot to help him regain weight. However, this is not as simple as it sounds because suddenly providing an abundance of food causes digestive problems and is likely to trigger potentially serious health issues such as colic or laminitis. Weight gain has to be mapped out over several months. It must be done carefully and methodically. The ideal food for helping the horse regain weight is forage (good quality hay) and the amount you feed the horse should be the amount recommended for her current body weight, plus 10 or 15%.  Use a measuring tape to assess the horse’s current weight, and cross reference this with a body weight-based feeding chart. If you are concerned that you are not feeding the horse the right amount, talk to a vet. After a period of starvation, the horse’s stomach will need to repopulate the good bacteria that aids digestion. Feeding the horse a large meal will put a lot of pressure on the horse’s stomach that could lead to digestion problems. Rather than giving the horse her allotted amount of feed all at once, space the amount of feed you give her out over the course of the day. This will keep the horse from gorging herself. Forage, or good quality hay, is the ideal food for a horse in the initial stages of rehabilitation because it is high in fiber, takes time to chew, and it difficult to bolt down. Bolting a lot of feed quickly can lead to choke, or a blockage of partially chewed, dry food in the esophagus.  Alfalfa hay is high in protein and low in carbohydrates, which can help to keep the horse energized. If the horse is eating hay well, increase her daily ration by about one flake a day, and after a week of eating well, consider allowing her free access to hay. Some horses won't eat hay; if this is the case with your horse, try hay cubes or roughage chunks. These can trick the horse into thinking she is eating a concentrate, which will make her more likely to eat. If the horse if having trouble eating...


Боритесь с акне. Если акне не проходит, посетите дерматолога. Боритесь с признаками старения. Спросите врача о лечении ретиноевой кислотой. Боритесь с изменением цвета кожи. Научитесь ухаживать за чувствительной кожей.

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. Acne is one of the of the most stubborn and irritating skin problems out there. Although it primarily affects teenagers, it can last well into adulthood and no one is immune to the odd pimple here and there. Since acne is such a widespread problem, there are many treatments available and with a little trial and error you can find one that works for you.   Follow the normal skincare routine of cleansing, toning and moisturizing, but be sure to use products designed especially for acne-prone skin. Try using cleansers containing ingredients such as triclosan, benzoyl peroxide and salicylic acid. Use a lightweight, oil-free moisturizer to combat any dryness. In addition to the normal skincare routine, it often helps to use a medicated spot treatment, which usually comes in cream or ointment form. Some of the most effective treatments include ingredients such as benzoyl peroxide, salicylic acid, sulfur, retinoids and azelaic acid. Although most of these topical treatment creams are available over-the-counter, some stronger concentrations may require a prescription. A dermatologist is a skin specialist doctor.  If spot treatments alone don't seem to be working, make an appointment with a dermatologist. They can prescribe an array of medications - topical and oral - depending on the type and severity of your acne. Some people respond to oral antibiotics, some women find that going on the birth control pill helps, and others require more intense retinoid treatments, such as accutane. . Fine lines, wrinkles, sagging and brown spots are all skin care issues that everybody will have to deal with at some point in their lives. However, with the right care and protection it's possible to stave off these issues and keep your skin looking young for as long as possible.  Firstly, it's important that you follow a skin care regimen using products designed for older skin. These products are richer and therefore more hydrating, which is important as older skin tends to become dried out and papery. To combat wrinkles and saggy...


Боритесь с желание навязать новые услуги. Отправляйте письмо с настоящей почтовой маркой. По возможности пишите адрес от руки. Предоставьте контактную информацию и будьте готовы к общению.

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You're writing the letter to thank your customer for doing business with you, so it's no longer necessary to subject the person to advertising. Assume good rapport at this point. Make the customer feel like an insider.  Phrases like "we hope to do business with you again soon" sound like tag lines; best to leave these out. Don't say something you wouldn't say to an acquaintance. Don't include a product pitch, a mention of an upcoming sale, or anything else that could be construed as an ad. Even if you're mailing dozens of letters, it's better not to use a postage machine. That's a giveaway that this thank-you note is one of many, and it will make the customer feel less special. In fact, it may mean your thank-you note will end up in the junk mail pile. Again, the more personalized you make the thank-you note, the better it will be received. If you don't have time to address envelopes, have someone else do it. Even if you're not the person actually writing out the address, the customer will be impressed to see handwriting. Make sure your phone number and address are included in the correspondence, and give the customer warm encouragement to get in touch for any reason. If your customer does contact you, be ready to meet his or her needs promptly.


Боритесь с негативными мыслями с помощью позитивных установок. Практикуйте самоосознавание Обращайтесь к людям, которым вы доверяете, если вы нервничаете или расстроены. Установите разумные границы Молитесь Содержите свое личное пространство в чистоте и сделайте его уютным.

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with positive thinking. Negative self-talk is when you put yourself down or criticize yourself. Everyone does it sometimes, but it’s not good for your self-esteem. Pay attention to when you do this and correct yourself when it happens. To correct negative self-talk, simply contradict the negative thought or statement. For example, if you get a bad grade on a test and catch yourself thinking, “I am so stupid!” stop yourself, take a deep breath, and revise the thought. Try telling yourself something that you might tell a friend who has just gotten a bad grade, such as, “It’s okay! It’s just one grade. You did your best. You can learn from this experience and do even better next time.” to stay engaged with your surroundings. Mindfulness is when you pay closer attention to what is happening right now by using your 5 senses. You can use sight, sound, smell, taste, and touch to help you connect with the world around you, feel more present, and keep yourself feeling calm and happy. The next time you feel overwhelmed or stressed, take a moment to look at the situation using all 5 senses. For example, if you’re feeling stressed while at home studying for a big test, you might stop and notice the feeling of the carpet between your toes, the smell of an air freshener in your bedroom, the taste of your mint chewing gum, the soft glow of a flameless candle on your desk, and the sound of the wind blowing outside. Talking with someone who cares about you can help you to feel better when things are difficult. Call a trusted friend or family member when you’re struggling with something and tell them how you’re feeling. For example, if you’ve been having a hard time making friends at school, you might tell a friend or family member about this and how it’s made you feel. Try saying something like, “I’m struggling with making friends right now and I’m not sure what to do.” Your boundaries are what you will and will not accept in terms of how people treat you. Identify what behaviors you will not tolerate from other people and...


Боритесь с негативными мыслями. Проверьте, реальны ли ваши страхи. Прекратите делать нереалистичные прогнозы. Осознайте, что не все вас осуждают. Поймите, что все чувствуют тревогу. Чтобы понять, как это преодолеть, потребуется практика. Отвлекитесь.

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Social anxiety disorder can cause you to think negative thoughts about yourself when faced with a social situation. You may think "I'll look like a fool" or "I'm going to humiliate myself." The first step to overcoming them is to identify the thoughts when they pop into you head. Knowing what is causing social phobia can help you overcome it. Stop yourself when you think these thoughts and say, "No, I will not look like a fool. I am strong and competent and I'm going to get through this." After you have confronted and identified the thoughts, analyze the fear. Try to overwrite the negative thoughts in your brain with positive, realistic ones. Ask yourself questions about your negative thoughts. For example, ask "Do I know I'm going to humiliate myself" or "How do I know I'm going to blow my presentation?" Then ask yourself, "Will it be the end of the world if I mess up?" The logical answers to the questions are: more than likely, you will not humiliate yourself or mess up. Even if you do mess up, you are human, as is everyone watching you. Even professionals mess up. One unhelpful thing people do when dealing with social fears is make false, unrealistic predictions about the social situation. You can't predict what will happen. If you try, you will only come up with the worst case scenario, which will not be close to a realistic reflection of the actual event. This only causes unnecessary anxiety.   Remember that you have the power to change your exaggerated thoughts. For example, if you're going to a wedding, focus on the fact that you won't be the center of attention. Visualize being at the wedding and speaking confidently to others and enjoying yourself. Often times social fears can be a result of thinking that everyone around you is passing judgment on you. If so, take a step back, and realize that most people aren't focused on you. If they are focused on you, they are not thinking the same negative thoughts as you are.  Don't try to read people's minds. You can't know what people are thinking. Plus, they...


Боритесь с проблемой. Поймите проблему. Избавьтесь от вины. Примите реальность. Помните о вашей собственной ценности. Найдите вашу силу.

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You don't want to just distract yourself and forget when you have a problem though. This isn't healthy and in the long run you'll have problems. Confront the problem in order to bring yourself real happiness and long-lasting mental strength. Start confronting the problem by analyzing it and coming to understand what happened. Did you lose an important relationship? Did you suffer an environmental change that you resent? Did someone do something that hurt you? Figure out what problem is at the root cause of your pain. Be real and honest with yourself about why exactly you're hurting, because you can't solve the problem if you can't acknowledge it. Understand that the problem you had was out of your control. It doesn't matter what problem it was, believe us, it was out of your control. It's impossible to control every little thing that happens. Even if you made mistakes, you have to understand that everyone makes mistakes. Stop blaming yourself and feeling guilty about what happened. The past is the past: you can't change it. All you can do is work to make things better. Stop trying to get back to what you had and instead embrace the possibilities of tomorrow. By accepting that the world is the way that it is, you can start to feel happy again. Never forget that despite the things that have happened to you, despite the mistakes you might have made, you are still a good person. You can make people happy and you can to great things. You matter. Don't let bad experiences take away from you the incredible things you are capable of. Understand that by pulling yourself out of this sadness, you will be a better, new person on the other side. When we go through trials like this, they turn us into stronger people. People that are proven to be able to take more. You will find that if you can really overcome this problem, then you will be ready for almost anything life can throw at you in the future.


Боритесь с симптомами с помощью правильного питания. Обратитесь за психологической поддержкой. Узнайте, какие услуги доступны пожилым людям. Поддерживайте подвижность тела с помощью упражнений. Попробуйте использовать альтернативные методы снятия боли и зажатия мышц. Избавляйтесь от стресса. Сделайте прививки.

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People with Parkinson's may be able to reduce problems eating, lessen constipation, and manage their weight through dietary changes.  Consult a nutritionist and occupational therapist if you have difficulty swallowing. They may suggest taking smaller mouthfuls; thickening drinks; avoiding hard, dry or crumbly foods; doing exercises to strengthen your lips and tongue; and adjusting your posture.  Alleviate constipation through eating high-fiber foods like whole-grain breads, brown rice, whole wheat pasta, seeds, nuts, fruits, and vegetables. Pair this with drinking plenty of water. Try to get at least eight to 10 glasses per day. If you still have constipation, ask your doctor or nutritionist about adding a fiber supplement to your diet. Avoid bran because it can make it harder to absorb vitamins and minerals. If you find that you are losing weight, talk to your nutritionist about using weight gain supplements to maintain calories, even if you eat less or eat fewer meals. Avoid weight gain due to inactivity. Sometimes people struggle with weight gain when they have more difficulty exercising. If this is the case, maintain your calories while you explore new and different types of safe exercise such as Tai Chi or music therapy, which can both improve flexibility and strengthen muscles in patients with Parkinson's. Maintaining a strong social network will help you deal with the emotional struggles of living with Parkinson’s. Many people experience shock, fear, denial, sadness, and anger. Social support can make you feel less alone, reduce stress, improve your mood, and help you learn techniques for managing the condition.  Attend a support group. Support groups are excellent places to talk to people who will understand what you are going through and to learn about the resources available to you. You may be able to either attend an in-person group or an online group. Search online at the Parkinson’s Disease Foundation website, www.pdf.org, call the information services 1-800-457-6676, or email info@pdf.org. You...


Боритесь со стрессом. Больше спите.

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Stress causes an increase in cortisol, a hormone that causes the body to store extra fat, particularly in the midsection. Stress can also cause emotional eating, or eating for comfort rather than out of hunger.  Try eliminating or reducing stress-provoking people and things from your life, if possible. You can also reduce the amount of stress and anxiety you feel on a daily basis by better managing your time so that you aren't constantly rushing to meet your deadlines. If you struggle with stress, take a few minutes every day to sit down, close your eyes, focus on your breath, and clear your head of all of your thoughts and preoccupations. . Studies have shown that lack of sleep can wreak havoc on your appetite and body fat. When you don't get enough sleep you run the risk of weight gain and increased fat around your stomach.  The recommendation is to get at least 7 to 9 hours nightly for adults. This amount will help maintain your health but also help you feel well rested. Make sure to turn off all the lights. Turn off any electronic devices (like phones, tablets or computers) at least 2 hours before bed.


Боритесь со стрессом. Высыпайтесь. Регулярно взвешивайтесь. Ведите себя ответственно.

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If you can't exercise, and you're trying to lose weight, try to manage your stress levels. When you're stressed out, you may have a more difficult losing weight.  Stress releases a hormone called cortisol. This may make you feel more hungrier and cause you to crave higher fat, higher sugar or carb-rich foods.  Manage stress as best you can. Talk to a friend or family member, listen to music, take a hot shower, read a book or meditate. . In addition to managing stress, also make sure you get enough sleep each night. Those who do not sleep enough are typically at a higher body weight than those who do.  Like stress, inadequate sleep can make you crave higher fat, higher sugar foods. In addition, it may increase your body's hunger hormone and you'll feel hungrier more throughout the day.  Most health professionals suggest getting about seven to nine hours of sleep each night; however, do not sleep more than nine hours often as this is also related to weight gain. Whenever you're trying to lose weight and diet, it's help to weigh yourself regularly.  Regular and consistent weigh-ins help keep you motivated, help you stay on track and have also been shown to help you continue to lose weight.  Get on the scale one to two times a week, if not every day. This will give you the most accurate trend of your weight loss over time. Also try to weigh yourself at the same time of day and in the same clothing. This also tends to make your weight loss trend more accurate. Staying on track can be difficult; however, having some accountability may motivate you to stick to your plan.  Weighing yourself daily is a great way to be accountable. If you know you have to get on the scale every morning, you may be more likely to stick to your diet or exercise plan. Try working out with a friend as well. Studies show that scheduling a "workout" date with a friend is something you're not likely to skip.  Also try telling friends or family members what your goal is. You can ask them to help you keep accountable and support you with your goals.


Борьба с перхотью. Часто подрезайте волосы. Используйте масла для волос. Правильно питайтесь.

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When we see dandruff falling on our shoulder, that is a clear sign that our hair needs help. The dryness of our scalp means our hair follicles are suffocating. This can lead to unnecessary hair loss, split ends, and dry hair. Use a shampoo specifically for dandruff. Most dandruff shampoos can be used around twice a week. Be sure to make using a dandruff shampoo a part of your routine. Waiting for the signs of dandruff and prolonging treatment will only cause damage to your hair. We hear about the benefits of trims, but more often then not, we hear a trim helps hair grow. While hair grows at a specific rate given the season, trims prevent us from living with split ends. Split ends mean dry and damaged hair, so visit a stylist once a month to every other month in other to rid yourself of split ends. Hair dries up easily from heat and heat treatments, and when the oils from our scalp can replenish our hair, using some oils that mimic our scalps oils is a solid practice that will give hair both shine and health. Try using different types of oil such as jojoba, argan, coconut, olive, or grapeseed. Try applying oils at least once a week. We become what we eat. The fast and unhealthy food we eat seeps through us, and the damage will show in our hair. For healthy hair, we need a healthy diet. Eating foods that have good fats, oils, and vitamins, will create benefits for the skin and hair. Sticking to healthy eating makes having nice and clean hair easier by giving us better hair to manage.


Брейтесь вдоль роста волос. Вымойте участок кожи. Снова нанесите масло, чтобы увлажнить кожу. Макните бритву в масло.

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Shave with the direction of hair growth, as you normally would. One perk of olive oil compared to shaving cream is that it allows you to see the area you are shaving clearly. Use a damp cloth to keep the area moist. You can use any type of razor.  You should discard disposable razors after one use, and clean electric razors after each use to prevent bacterial growth. If you want a cleaner shave, apply more oil and shave against the grain of the hair. Wash the area again with soap, either in the shower or at the sink. This will remove dirt and excess oil. If you don’t want to smell like olive oil, be sure not to skip this step! Washing the area thoroughly is important for removing the scent of the olive oil. Instead of using a store-bought lotion to moisturize post-shave, try massaging a teaspoon of olive oil into your skin. It’s cheap, and you already have it on hand! Try to apply the oil while your skin is still damp--it’ll absorb better. Olive oil is a lubricant, and can prevent your blade from rusting. Coating the blade with olive oil after shaving will help it last longer. You can leave your blade in the oil until the next use, or store it in its usual spot. If you store your razor in a drawer or on your counter, you may want to place a towel under the blade to prevent the oil from spreading.


Брейтесь после приема душа. Пользуйтесь кремом для бритья. Не давите на бритву слишком сильно. Брейтесь в направлении роста волос. Купите электрическую бритву. Пользуйтесь химическим средством для удаления волос.

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Your hair will be softer near the end of your shower, so it is better to hold off on shaving until then. To moisten the hair on your face, try washing your face with warm water first or give yourself a hot towel treatment. To give yourself a hot towel treatment, take a towel or washcloth and hold it under warm to hot running water until it is saturated. Then, wring out the excess water and place the towel over your face. Leave the towel on your face for about five minutes. Shaving cream can also help to soften up your hair and reduce the chance that an ingrown hair will form. Try leaving a layer of shaving cream on your hair for a few minutes before you start to shave. Giving yourself a close shave puts you at risk of developing ingrown hairs, so it is best to avoid using heavy pressure when you shave. Try to apply light pressure and avoid pulling your skin taut when you shave. You may have grown up shaving "against the grain," but this can cause ingrown hairs that result in pimples. Shave in the same direction as your hair grows (usually, downward) to help prevent ingrown pimples. Always use a sharp razor, and use as few strokes as possible. Electric razors may also help to reduce your chances of developing ingrown pimples. Just make sure that you do not use the close shave setting on your razor and avoid pressing the razor into your skin. You should also use your electric razor on wet skin only to reduce the chance of developing ingrown pimples. Chemical depilatory creams can also reduce the risk of ingrown pimples. Just keep in mind that these products can cause irritation as well, so it is best to test it on a small area of your skin before using it on a larger area. Make sure you choose a product that is appropriate for the area of your body that you want to use it on. For example, use only facial depilatories on your face.


Брейтесь после теплой ванны или душа. Отшелушивайте, отшелушивайте, отшелушивайте. Всегда используйте средство для бритья. Брейте по направлению роста волос. Используйте короткие, мягкие движения. Ополосните кожу холодной водой и промокните насухо.

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Your warm (repeat: warm) shower or bath hydrates your skin, and it prepares your skin for shaving with a reduced risk of skin irritation. The softer your hair is, the easier it is to shave off cleanly.  Let your hairs soften and stand up from the warm water. The moisture and steam from your bath or shower cause your hairs to become soft and to raise against your skin. Softer hairs that are raised against your skin shave much more smoothly than areas that are not prepared for shaving. Hold a warm, wet washcloth to the area for at least 5 minutes if you don't have the time or resources to shower. Many people are guilty of skipping this super-imperative step. In fact, you should be doing it both before and after you shave. It may seem like a waste of time, but your skin will be smoother and less prone to redness and irritation. When you exfoliate before, it aligns your hairs for a uniform shave and sweeps away the dead skin, allowing for a closer shave. When you do it after, it unclogs your pores (from the shaving and creams, etc.) and prevents ingrown hairs (that cause razor bumps). More on the specifics of creams and the like later, but using something to hydrate your skin is AN ABSOLUTE MUST. Do you feel like you're being yelled at? GOOD! ALWAYS USE SHAVING CREAM. Crystal clear, right? Do not ever shave with just water. Soap and water is okay, but a cream designed especially for sensitive, to-be-shaved skin is best. And when you shave the same area twice, be sure to reapply. Use razor strokes that go downward. Applying pressure with your razor against the grain of your hair causes irritation and bumps. Generally, this means down. Yep, shaving against the grain allows for a closer shave, sure. If that's what you want, go for it. But the likelihood of your skin getting irritated increases exponentially when you do so. The two sort of work in tandem, actually. When your stroke is short, you tend to be lighter on your skin. If the stroke is too long, you feel as if the razor dulls and you need more pressure to...


Брейтесь регулярно Чтобы ускорить рост волос на лице, для начала нужно повысить уровень тестостерона. Правильно ухаживайте за кожей лица. Начните процесс с бритья. Будьте готовы к тому, что в начале роста волос кожа будет зудить. Потерпите. Отращивайте бороду в любое время года.

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. The worst way to grow a beard is to just stop shaving, or to never start. This results in patchy, uneven, and thin beards that just flat-out won't look good on your face. If your facial hair isn't growing in evenly all around your face, keep shaving regularly, and be patient until it does.  If you're not sure how evenly your facial hair is growing in, shave your entire face and look for stubble. Does it grow on the tip of your chin as quickly as over your lip? Does it grow under your neck at the same rate as it does on your sideburns? If so, you're ready for growing a beard.  If your beard doesn't grow evenly, there's a bit you can do to speed up the process and ensure that your hair will eventually grow in as thickly as possible. Genetics has a lot to do with your ability to grow facial hair. Some people simply won't be able to grow full beards. If you're currently going through puberty, or have gone through puberty but haven't started growing your facial hair yet, there are some simple things you can do to stimulate testosterone levels and encourage hair growth. The effect won't necessarily be fast, but you'll get hair growing if you do some combination of the following:  Exercise. Doing intensity training, cardio, and some strength training a few times a week encourages testosterone growth in males, helping to get facial hair growing. Warm up for three minutes, then do on/off sets, with 30 seconds of all-out exercise, then 90 seconds of moderate exercise. Do sets of seven of these circuits. Get your Vitamin D levels up, either by taking a supplement, or by spending some more time outdoors in the sun, absorbing Vitamin D naturally. According to some recently published research, ashwagandha is an herb that stimulates testosterone in men. It's also known as adaptogen, and is commonly sold as a supplement. As you're trying to stimulate facial hair growth, it's also important to take care of your skin and address issues that can keep hair from growing evenly and looking good. Talk to your doctor about...


Брейтесь, когда заканчиваете принимать душ. Помойте ноги водой и мылом. Полностью покройте ногу пеной для бритья. Держите бритву под углом примерно 30 градусов. Брейтесь по направлению роста волос. Аккуратно проходите по колену и лодыжке. Промывайте бритву между подходами. Сполосните ноги в холодной воде.

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The warm water of your shower softens your leg hair and opens your follicles, which makes shaving easier. Shave after your legs have been exposed to the water of your shower for about 10-15 minutes. Before you begin shaving, wash off your legs with soap and warm water to prevent any infections. Liberally apply shaving cream with your hands, making sure it’s fully covering the area of your leg that you want to shave. If you’re looking to really get a close shave, apply shaving cream with a shaving brush, which will help raise the hair up, so it’s better exposed during shaving. You’ll want to hold your razor at an angle that feels good to you, which is probably around 30 degrees. Make sure you’re holding the razor with the handle pointed down towards your toes. Shaving with the grain, or down the leg, is best for your first shave. Because your leg hair will be longer, going with the grain of your hair will reduce the possibility of irritation.  Shaving against the grain, or shaving up the leg, is okay once your leg hair is shorter. If you have sensitive skin, always shave with the grain, or down the leg. Shaving around the knee and ankle are the trickiest parts of shaving your legs for the first time. Go slowly and apply less pressure as you shave over these areas, so you don’t cut yourself. Be sure to rinse your razor every 2 to 3 strokes. If you continue shaving with shaving cream or hair that’s clogging the blades, you’ll be more likely to cut yourself. After you’ve finished shaving, rinse your legs off with cool water, which will close up your pores.


Бросайте два шарика за раунд. Заранее обозначьте стаканчик, в который собираетесь попасть. Позвольте проигравшей команде кинуть шарик еще раз после того, как другая команда выиграла. Бросок с отскоком считается за два стаканчика.

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There are many variations to the rules of beer pong. In this variation, the same team continues throwing 2 balls per round until there is a miss. After the turn is completed, the opposite team throws at the first team's cups, and the process repeats. This is one of the most common variations on beer pong. If you hit the cup you called, your opponent drinks that cup. If you miss your target and it goes in the wrong cup, it counts as a miss, and that cup remains on the table. The opposing team gets a last turn; this is called a “rebuttal.” They keep shooting until they miss, at which time the game is over. If they make the ball into all of the opposing teams’ cups in their last turn, then a 3 cup overtime is played. Now, the teams compete in sudden death to figure out the final winner. In this variation, a bounce shot counts as 2 cups, and the player that made the shot can pick the other cup that he/she wants to be removed.


Бросайте курить Регулярно занимайтесь спортом. Выполняйте упражнения для тазового дна. Избавьтесь от жира на животе Попробуйте специальные устройства.

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. The size of your penis, whether it's flaccid or erect, depends on how much blood it contains. Using tobacco products causes the body's arteries to become narrower, which in turn reduces blood flow to the penis. If you smoke, you're inhibiting your penis from being as large as it could be. Moving your body enhances circulatory healthy, strengthening the arteries that carry blood to your penis. If you don't exercise at all, your penis may not be realizing its full potential. Aim to exercise for about an hour a day, whether you want to go for a swim, a walk, a jog or a bike ride. Any type of exercise will help increase blood flow to your penis. However, there's no way to exercise your penis itself in a way that will make it get bigger. The penis is composed of smooth muscle, which doesn't increase in mass with exercise. You may not be able to build up the penis itself through exercise, but if you strengthen your pelvic floor your body will be better able to hold blood in your penis. The pelvic floor presses on the vein that keeps blood from leaving the penis during erections. You can strengthen your pelvic floor using Kegel exercises. A trial conducted in Britain concluded that men who performed Kegel exercises experienced better sexual function than those who made other lifestyle changes but didn't perform the exercises.  Find your pelvic floor by tightening the same muscle you use to stop your urine flow. Tighten and release the muscle 8 times. Rest and do it 8 more times, and again until you've done 3 or 4 sets. Do the exercises once a day for best results. . Your penis may look smaller than it really is if it's partially obscured by skin that droops over the top. Losing belly fat is no simple task, but it can make a big difference when it comes to the perceived size of your penis. Start taking measures to lose weight and you'll likely see improvement in other areas as well. According to a report from Harvard, men with a 42-inch waist are 50 percent more likely to have erectile dysfunction (ED) than men...


Бросайте курить. Старайтесь как можно реже использовать лак для ногтей. Меняйте влажные, грязные носки. Носите дышащую обувь. Тщательно мойте пальцы ног и ногти во время приема душа.

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Smoking causes discoloration of skin, nails, and hair and cutting smoking may be the fastest way to return your nails to their original color. Nail polish will stain your nails and prevent them from getting oxygen, which can lead to an infection later on. Take a few days a week to leave your nails bare. This will keep them healthy. This is a breeding ground for fungus. If you are sitting around in damp and nasty socks you are asking for an infection, so take the time to put on dry, clean socks whenever you can. Sneakers, open-toed shoes, and most exercises shoes are made of mesh or breathable material that allows airflow around your toes, which is essential for healthy toenails. Don't forget to scrub your toes and toenails whenever you wash up to remove bacteria, fungus, and dirt. Make a conscious effort to remember your feet in your hygiene routines.


Бросайте постепенно. Помните о том, что вы хотите бросить. Откажитесь от того, что может пошатнуть мотивацию. Будьте готовы к побочным эффектам после отказа.

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It is immensely arduous for people to quit who have had drug dependency for a long period of time. Leaving the drug once and for all suddenly will just make the withdrawal symptoms worse and you might lose hope to continue. It is much easier if you initially decide to slow it down and then ultimately leave it completely. Don't try to go cold turkey! If you have been smoking weed at least twice a day then try limiting yourself to once a day for the next week. This will help the body get used to less serotonin in a much healthier and easy way. Quitting an addiction can be difficult beyond belief so you need to keep reminding yourself that you have made a pledge to become finer for your own sake. Write it on a piece of paper or make a sticky note on your phone saying “I want to quit.” Make sure you can always see it.  There might be times when you would want to break all the chains and light that thing up but then this note will help you to remember the decision that you took for your own benefit. In order to do that, you should get rid of everything that reminds you of marijuana – paraphernalia, posters, music, movies, etc. This is an important step because even if you believe you have solved the problem and are keeping the mentioned above simply as souvenirs, you are more likely to get tempted to start smoking again.  Picture loving cake while knowing that you should never have it again and yet constantly keeping your favorite kind on the counter, where you can always see it. It is an unnecessary trigger that will only torment you. This includes irritability, lack of sleep, decreased appetite, fatigue and maybe even some headaches. Luckily, marijuana withdrawal is not that long of a process – it only takes about 10-15 days, depending on factors such as your age, health status and use duration. However, it gets more challenging afterwards when you have to keep away from weed for the rest of your life. There are many factors that might trigger your use or could make it very difficult to deal with life without...