Замочите щепки в воде. Заправьте коптильню соответствующим горючим. Предварительно нагрейте коптильню до 130 градусов Цельсия. Каждую картофелину проткните вилкой 8-12 раз. Приправьте. Расположите намоченную щепку на дно коптильни. После того, как завершите все подготовительные работы, осторожно расположите картофелины на решетку. Закройте крышку коптильни и готовьте примерно час. Подавайте картофель теплым.

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Place 2 cups (500 ml) of untreated wood chips in a large bowl and cover them with water. Allow the chips to soak for 30 minutes.  Mesquite and alder wood chips are recommended for use with this recipe. Note that this step does not need to be done if you are using pre-soaked wood chips. . Fill the smoker with the appropriate fuel. The exact source of fuel will vary depending on the type of smoker you have.  For a charcoal smoker, fill the charcoal tray with an even layer of coals. For a gas smoker, attach an appropriately sized propane tank. For an electrical smoker, plug the power supply into an outlet. Light the coals or turn on the heat source. After the smoker achieves a high and steady heat, reduce the heat to about 250 degrees Fahrenheit (130 degrees Celsius).  Open the air vents when you start preheating the smoker. Allow the smoker to heat up for 20 to 30 minutes, at which point it will be about 400 degrees Fahrenheit (200 degrees Celsius). Turn the air vents so that they are almost completely closed. This should cause the temperature to drop. Watch the thermometer and wait until it drops between 250 and 275 degrees Fahrenheit (130 and 135 degrees Celsius). Stab each potato with a metal fork 8 to 12 times, spacing the marks evenly around the surface of the potato.  This step should be done while the smoker is preheating. Piercing the skin of the potato allows steam to escape from the spud during the cooking process. While rare, potatoes can theoretically explode while being cooked if the skin is left intact. Brush or rub the melted butter evenly over each potato. Season well with salt and pepper.  Use enough butter to coat the entire surface of each potato. The salt and pepper amounts provided here are only estimates. You can actually use as much salt and pepper as desired. Spread the soaked wood chips over the bottom of the smoker.  If you removed the rack when fueling the smoker, return the rack to its appropriate position now. When using a gas smoker, it is recommended that you place the wood chips...


Замочите щепки при желании. Включите газ на полную мощность. Выключите центр горелки, затем положите в это место поддон. Уменьшите огонь под оставшейся горелкой до среднего. Расположите предварительно намоченные щепки в специальное отделение гриля. Подготовьте картофель. Расположите картофелины в один ряд на предварительно подготовленном поддоне. Закройте гриль и коптите от часа до часа четверти. Достаньте картофелины из гриля.

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If you plan to use wood chips with your gas grill, submerge 2 cups (500 ml) in a bowl of water. Let the chips soak for 30 minutes.  Only use wood chips if your grill has a separate smoker box or smoker pouch. Do not worry about wood chips if your grill does not have a smoker attachment. Only use untreated wood chips. If using pre-soaked wood chips instead of dry ones, you can skip this step. Mesquite and alder wood chips are both good choices for smoked potatoes. Turn on all the burners of your grill, setting them to high heat. Wait until the burners are fully preheated before continuing. If there is no light or indicator to let you know when the burners have preheated, wait at least 10 minutes before moving onto the next step. Switch off the center burners, then place a drip pan in the center of the grill over the burners you just turned off. If your grill only has two burners, turn one off and place a drip pan over that burner. Reduce the heat of the remaining burners to medium or medium-low. Wait approximately 10 minutes for the temperature inside the grill to drop. If the grill has a thermometer inside or on the lid, wait for the internal temperature to read 250 degrees Fahrenheit (130 degrees Celsius) before proceeding. If your grill has a smoker attachment, fill it with your soaked wood chips now. Continue preheating the grill until you see smoke coming from the attachment. Pierce each potato several times with a metal fork, the season with melted butter, salt, and pepper.  Pierce each potato 8 to 12 times, spacing the holes evenly around the surface. Doing this lets steam and pressure escape from the potato during the cooking process. Brush enough melted butter over each potato to completely coat the surface. Use as much salt and pepper as desired to satisfy your own tastes. Arrange the prepared potatoes over the drip tray placed in your prepared grill, keeping them in a single layer.  Try to keep 1 inch (2.5 cm) of space between them, if not more. Good air circulation will result in better cooking....


Замочите щетку для протезов в растворе отбеливателя и воды. Вытащите зубные протезы из уксуса. Почистите зубные протезы специальной щеткой. Тщательно сполосните зубные протезы. Вылейте уксусный раствор.

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You should soak your denture brush in a half bleach/half water solution once a week to prevent the growth of bacteria. Rinse the brush thoroughly before using it on your dentures. The next morning, bring the container over to the bathroom sink and fill it with water. Remove the dentures from the vinegar solution with your hands, making sure to keep the dentures over the water. This water acts as a cushion in case you drop the dentures while handling them. Now use the clean brush to rub off stains and calculus buildup on the dentures. Brushing the dentures after an overnight vinegar soak will also work off plaque, food particles, and bacteria.  If the stains don’t come off after the first overnight soak, repeated soaking should eventually get all the stains off. If stains won’t come off no matter how much you soak your dentures, talk to your dentist (this includes coffee stains, yellowing, any sort of stain). Scrub every surface of your false teeth, both inside and out, with either a denture brush or a toothbrush. Make sure the brush is wet when you do this, and that you use a light brushing stroke. After cleaning the surfaces of the dentures, it is time to rinse them off. Rinse the dentures repeatedly until both visible stains and tartar, as well as all traces of vinegar scent, are rinsed away. Rinsing helps wash away any debris and get the vinegar flavor off the dentures. After you are done soaking your dentures, pour out the solution. Do not re-use the vinegar solution as it now contains debris from stains, tartar, bacteria, and whatever else was on your dentures.


Занесите гнездо в дом. Поищите для бельчонка подходящий приют. Учтите, что в некоторых странах и регионах существуют строгие законы насчет содержания белок. Почистите бельчонка. Проверьте, не обезвожен ли организм бельчонка. Выберите подходящую жидкость.

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After one to two hours it's time to throw in the towel. There are many reasons why the mother may not come. She may be injured or dead, for instance. In any event, at this point the baby and your nest need to come join your household.  If you have a dog or a cat make sure the baby has its own protected room and other animals are never allowed to have contact with the baby. Make sure you continue to keep the nest warm. Call your local vets, animal shelters, humane societies, Fish & Game, Fish & Wildlife, and Wildlife groups to get a referral for a local wildlife rehabilitator that takes in squirrels. You can also search online by typing in "squirrel rehabilitation" and your state and city.  Go to http://www.thesquirrelboard.com for help with the baby squirrel until you find a rehabber.  It is a forum that you can join and ask questions that will help you raise the baby until a rehabber is found. If a rehabber cannot be found, the squirrel board will help you raise the baby to release back into the wild. In the United Kingdom it is a criminal offense that carries a maximum penalty of 2 years imprisonment, to rear, keep or reintroduce a grey squirrel back into the environment. Some states in the U.S., such as Washington state, have laws that make it illegal to possess or provide rehabilitation to a sick, injured, or orphaned wild animal, such as a squirrel, unless you are transporting the animal to a licensed wildlife rehabilitation for care. Familiarize yourself with the laws in your area, and be aware that you may be liable for prosecution if it is illegal to raise orphaned wildlife. Be aware that baby squirrels might have parasites such as fleas, mites, ticks and maggots. Remove the fleas and maggots by hand with flea combs and/or tweezers. Petco also sells flea and mite sprays made specifically for small animals such as hamsters.  Always check to ensure this is safe for your baby.  Non-chemical options such as diatomaceous earth and blue Dawn dish soap (blue only) may be used.    If it's a tiny, pink-skinned...


Занесите данные в таблицу. Используйте формулу темпа роста, которая учитывает количество временных интервалов в ваших данных. Выделите переменную "темп роста". Вычислите темп роста.

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This isn't absolutely necessary, but it's useful, as it allows you to visualize your given data as a range of values over a length of time. For our purposes, simple tables will usually suffice - simply use two columns, listing your values for time in the left column and the corresponding values for your quantity in the right column, as above. Your data should have regular values for time, each with a corresponding value for your quantity. The units for these time values aren't important - this method will work for data collected over spans of minutes, seconds, days, etc. In our case, our data is expressed in terms of years. Insert your past and present values into a new formula:  (present) = (past) * (1 + growth rate)n where  n = number of time periods.  This method will give us an average growth rate for each time interval given past and present figures and assuming a steady rate of growth. Because our example uses years, this means we'll get an average  annual  growth rate. Manipulate the equation via algebra to get "growth rate" by itself on one side of the equal sign. To do this, divide both sides by the past figure, take the exponent to 1/n, then subtract 1. If your algebra works out, you should get:  growth rate = (present / past)1/n - 1 . Insert values for your past and present values, as well as a value for n (which will be the number of time intervals in your data, including your past and present values.) Solve according to basic principles of algebra, order of operations, etc.  In our example, we'll use our present figure of 310 and our past figure of 205, along with a time period of 9 years for n. In this case, the average annual growth rate is simply  (310/205)1/9 - 1 = .0422     0.0422 x 100 = 4.22%. On average, our value grew by 4.22 percent each year.


Занесите руку под грудь щенка. Поддерживайте щенка сзади. Поднимите щенка. Точно таким же способом поставьте щенка на пол. Никогда не хватайте щенка за шею или за хвост.

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Start by using your hand to support the puppy's chest, where the rib cage is. You can also use your forearm once you pick the puppy up. You'll need to go in from the side and place your hand between the dog's front legs. As you lift the puppy up, use your other hand to support the back end. In other words, your other hand or arm should be under the puppy's back legs and butt. Once your hands are in position, lift the puppy up. Make sure you continue to support both its chest and rump as you hold it. However, you can place one arm underneath the rump, and one arm around the torso, pulling the pup towards your body once you have it at chest height. Hold the puppy close to your body, not out away from you, as it can wriggle out of your arms. When moving the puppy back to the floor, make sure you still support the puppy's chest and rump. Also, never drop the puppy. Gently lower it all the way to the floor. While you may know not to yank on a pup's tail or pick it up that way, you should also not do that with the puppy's neck, even if you're holding it by the scruff. You could injure or even kill the puppy. Also, don't try to pick up the dog by a leg, as you could hurt the leg.


Занимайтесь аэробной активностью. Работайте над укреплением мышц. Проводите меньше времени за компьютером и перед телевизором.

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Physical activity is important for growing bodies. You need to get exercise every day in order to maintain a healthy weight and build strong muscles and bones. Getting into the habit of exercising while you're in high school will also help set you up for a healthy, fitness-oriented lifestyle as an adult.  Current guidelines for adolescents recommend at least 60 minutes of moderate- to high-intensity activity each day, with at least three days a week devoted to high-intensity physical activity. Some good aerobic activities include running, bicycling, and dancing. You can use aerobic exercise to relieve stress at the end of the day, or to help you wake up when you start your morning. Even going for long walks counts towards aerobic activity. Make walking a consistent part of your day, and try to walk or ride your bike instead of getting a ride for local errands (if at all possible). Building muscles is also an important part of living a healthy, active lifestyle. Lifting weights is a good way to build muscle mass, but you can also build strong muscles (especially in your legs) by engaging in aerobic exercise on a regular basis. Time spent in front of a screen generally reduces the time you might otherwise be spending on physical activity. Watching television for more than two hours a day increases the risk of an unhealthy diet, an inactive lifestyle, and weight problems or obesity. Spending too much time on the computer carries the same risks.  It's okay to use the computer or watch TV in moderation, but you should spend the majority of your free time reading, doing homework, visiting with family or friends, or playing outdoors. You can reduce your TV/computer usage by setting a timer whenever you use either. You should also keep the television and computer in a common room in your home so that you don't have constant access to them in your bedroom.


Занимайтесь аэробными упражнениями около 30 минут в день. Дополните свои занятия спортом высокоинтенсивными интервальными тренировками (ВИИТ). Больше двигайтесь на протяжении дня. Со временем повышайте интенсивность своих тренировок.

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In addition to changing your diet, you'll need to add cardiovascular exercise. Cardio exercises are ones that get your heart rate up, which boosts your metabolism and burns fat. Exercises like jogging or running, swimming, biking, or using a rowing machine are great ways to start if you haven’t done much cardio training before. When choosing your exercises, aim to pick activities that are moderate-intensity for you.  You'll need to be out of breath, sweating and have your heart rate raised. HIIT is a great method for maximizing the amount of fat you burn in a single workout session. When you do HIIT, you’ll want to get your heart rate as high as it can go for a short period of time, take a break, and then get your heart rate back up again. Make 1-2 of your cardio sessions in a week a HIIT workout.  The combination of HIIT and steady-state cardio (like jogging for 30 minutes) is great for weight loss. In addition to participating in planned, structured exercise, try increasing how much you move throughout the day.  This can also help your overall calorie burn throughout the day.  Take the stairs instead of the elevator whenever you can. When you go to the store or run an errand, park far away from the building and get in a short walk. If you have a one-on-one meeting at work, see if the other person would be okay with taking a walk as you talk. Bring your lunch to work and then walk to a nearby spot to eat it. Do quick exercises, like crunches, jumping jacks, or lunges, during commercial breaks as you watch TV. If you notice that you aren't losing weight or have plateaued, you might need to make your workouts longer or harder. As your body begins to get used to working out, it also makes exercising more efficient, which burns fewer calories. To fix this, increase the length of time you spend doing cardio exercises or do them at a faster pace for the same amount of time. For example, if you usually spend 20 minutes running each day, try going for 5 or 10 minutes longer each time. Or you can run at a faster pace...


Занимайтесь бегом. Сходите в пеший поход. Покатайтесь на велосипеде. Попрыгайте со скакалкой.

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Hiking will not only get your heartbeat up, but it will also get you outside and experiencing the incredible world around you. You can hike in local nature areas, or you can even hike around your city! All you need is a couple of inclines and a route! Ride a bike through your local neighborhood or in an area that is safe for bikers. You can even bike to get around, riding your bike to work or to your daily activities. You can go for a less strenuous workout and keep to the flat roads, or you can give yourself a bit more exercise and climb some small hills. Lifting weights is a low impact exercise that allows you to tailor the intensity of your workout precisely by gradually adding or removing weight if necessary. Jogging (which is a relatively slow, exaggerated running motion) is an excellent way to increase your heart rate. Start with lower impact exercises before working your way up to this, though. Starting on higher impact exercise too quickly can cause injury to your joints.


Занимайтесь безопасным сексом. Любите свое тело. Открыто общайтесь со своим партнером. Расскажите о том, что вам нравится. Дайте партнеру знать, какие техники для вас не работают. Следите за своим партнером.

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. It can be easier to relax and enjoy yourself if you feel confident that you are practicing safer sex. With this in mind, make a plan to make your sex life as safe as possible. If you can, before you have sex, get to know your partner, and talk openly about your sexual histories. Use a condom or dental dam every time you have sex, and for the complete act.  Only latex and polyurethane condoms protect against STIs and HIV. Polyurethane condoms may break more easily than latex. Use a condom any time you have vaginal, anal, or oral sex. A dental dam is a latex barrier that you can use when performing oral sex with a female partner. It can help prevent the spread of STIs and HIV.   Women should also consider getting the HPV vaccine to help prevent problems like genital warts and cervical cancer. HPV vaccines may cause fainting or allergic reactions in some people, so talk with your doctor about whether the vaccine is right for you. Feeling self-conscious or embarrassed of your body can make sex needlessly uncomfortable. If you struggle with body image issues that are negatively affecting your sex life, then make it a priority to rectify what you can and accept what you cannot. Accepting your body is key to a happy self and the first step to better sex life.  Try looking at yourself in the mirror and make it a point to find a new positive about yourself each day.  You can also make it a point to get to know your own body in a sexual way. Women who masturbate have significantly more sexual satisfaction than those who do not  Knowing what feels good for yourself will help you communicate your needs to your partner. Communication with your partner will improve your sexual satisfaction and help with your intimacy. It can be hard to establish and maintain open communication with your partner, especially if you aren't comfortable with sex and what you want. Think about what you can say and still feel comfortable and safe.  No matter how well you think you may know each other, your partner isn't a mind reader. If there...


Занимайтесь в одно и то же время каждый день, чтобы это превратилось в привычку. Составьте расписание экзаменов, чтобы начать подготовку к ним заранее. Разбейте материал, который вам необходимо выучить, на небольшие разделы. Запланируйте время для отдыха.

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If you’re a morning person, consider waking up before school to get in some study time. If you’re a night owl, committing a few hours every evening might work best. Or, if you like to get things done so you can move on to more enjoyable tasks, you may want to commit to studying as soon as you get home from school every day. If you don’t already, try using a|daily planner. You can use the calendar app on your phone or get a physical planner to write in. Schedule in your study time each day so that you remember to not book anything else for that time. As soon as you learn about a test, write it down in your calendar. If your teacher gave you a schedule at the beginning of the semester, take some time to input all the important due dates and exam dates into your planner.  For example, if you know you have a Spanish test next Friday and an Algebra test the following Wednesday, you’ll know that you need to study for Spanish first. It can even be helpful to write in reminders for the weeks before a test to start studying! For example, if you have a big English test coming up in 3 weeks and you want 2 weeks to study the material, put in a reminder to start studying ahead of time. To avoid getting overwhelmed by the sheer quantity of what you need to do, break down the information into small, bite-sized pieces. Write down what each piece consists of so you know what you need to tackle when you sit down to study.  For example, if your Chemistry test is going to cover 5 chapters and vocabulary words, your smaller sections could be made up of reading a chapter at a time and making vocab cards.  Concentrate on getting 1 step done during each study block. When you’re done, put a checkmark next to it so you can track your progress. This will help you feel more motivated and in control of your study sessions. It isn’t realistic to expect yourself to be able to study for 5 hours straight—your brain will need a break! You may need to take a short 5-10 minute break every 30 minutes. If you can go a little longer, try studying...


Занимайтесь волонтерством. Делайте одолжения другим людям. Признавайте свои ошибки. Напишите на открытках «спасибо». Покажите людям, что вы действительно заботитесь о них.

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Give your time to people who really need it and help out in your community by working at a soup kitchen, library, homeless shelter, or another place where you can help people in need. Do this at least once a week and see how much of an impact you can have on the people around you – and how much they can change your life for the better. You should volunteer because you really feel like making a difference, and you will see how much more gracious you become when you see all of the challenges that other people had to face to be where they are. You’ll see that the people you are helping will be helping you out as much as you’re helping them. Volunteering can make you feel more grateful for all of the advantages you have and will give you a fresh perspective. If you really want to be gracious, then you shouldn’t just help out your friends when they really need you; you should do them favors just to say thank you, just because they’ve been good friends, or because you know they need a little bit of cheering up. Pick up lunch for your friends, help them do laundry, or give them a ride to their work when their car breaks down. Help your mom clean the floor. You’ll be all the more gracious for it. If you have a good relationship, then you’ll receive some favors in return, and you’ll feel happy about the reciprocation. Truly gracious people know that they aren’t perfect and are ready to admit their shortcomings. Whether you’ve hurt a friend, said something you didn’t mean, or messed up at work, it’s important to acknowledge the fact that you aren’t perfect and make a goal to improve the next time around. It’s far more important to admit to your flaws than to be in denial in order to save face and look tough. Sure, it won’t be pleasant, but you’ll be all the more gracious for giving the people around you the respect they deserve by admitting your mistakes and apologizing for them. When you do apologize, make sure that you are sincere and really mean it, so the people around you don’t think you’re apologizing just to get...


Занимайтесь волонтерством. Уделяйте внимание потребностям окружающих людей. Развивайте в себе способность чувствовать благодарность. Развивайте свою духовную сторону.

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Volunteering can be a great way to feel your life has meaning. Try giving back to your community through service to organizations that are important to you.  Helping others is related to life satisfaction. Those that help others on a regular basis tend to feel happier and more fulfilled.  Ask your parents about how you can get involved in your community. If you're under 18, you may need parental permission when volunteering. If your parents volunteer anywhere, you may be able to offer your assistance. For example, if your parents work for a local political party, you could join them on days they're working on do small tasks around the office. Giving back does not just mean donating your time to charity. You should also work to be kind to those around you. This can help you feel your life matters as you'll have a positive impact on friends and family members.  Ask people about their needs. If your friend is sad because his pet cat just died, ask what you can do to help. Sometimes, something as simple as listening goes a long way.  Be interested in others. Do not be nosy or insincere, but show genuine interest in the passions of those around you. Ask your friends about their hobbies and interests. Your life will feel more meaningful if you make an effort to feel grateful for what you have. Try to be thankful for what you have in life.  Try to write down three things each day you're grateful for. These can be broad things, like nature, or specific things, like a good friend of yours.  Practice rituals that allow you express gratitude. You can say thanks before a meal, for example, or think about what you're thankful for each night before bed. Youth can be a great time to explore religion and spirituality. While you may have taken on your parents moral and faith during adolescence, use your youth as an opportunity to explore faith on your own.  Learn about various religious and spiritual traditions. You could read up on a variety of faiths at your local library. Read the religious texts and doctrines of religions...


Занимайтесь делами вместе. Проводите время дома. Придумайте регулярные совместные занятия. Придумывайте шутки, понятные только вам двоим. Принимайте спонтанные решения. Подружитесь с родственниками друга.

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Some of the most cherished memories that people have are of times when they were out with their best friend. Make plans together and be sure to actually follow through on them. The most important thing is to be sure you’re making an effort to spend time with them outside your home, school, or work. You can do pretty much anything you want with your best friend. Take a day trip where you spend the whole day together, or just put an hour aside to grab coffee. The important thing is that you enjoy your time together. Best friends don’t have to do something crazy to have a good time. Sometimes, it’s enough to go over to one of your houses and just hang out. Invite your friend over even when you don’t have something special planned. Just enjoy each other’s company and relax. There are still fun activities you can do if you’re staying inside. Watch a movie, play video games, bake some cupcakes – whatever. Staying home doesn’t have to mean sitting quietly on the couch. Seeing each other on a regular basis will make the bond between you even stronger. It doesn’t have to be a big deal. Maybe you eat lunch together every day or you take the bus to school together. Even if it’s only for 20 minutes or so, regularly seeing your friend is an important part of being a best friend.  Regular activities will also help you create some good memories because it gives you more opportunities to do things together. As well as helping you be best friends with someone, regular social interaction is just plain good for your mental health. Science has shown that it reduces the chance of experiencing anxiety, depression, and stress if they see another person face-to-face regularly. If you struggle with these problems, regular social activities will help you feel better and strengthen your friendships. As you spend time together, there will be moments that cause the two of you to break into hysterical laughter. Remember these times and bring them up later. It’ll make the two of you smile and start laughing again as well as remind both of...


Занимайтесь делами вместе. Стремитесь узнать об интересах и важных для парня людях. Найдите тихое место для беседы, в котором вас никто не потревожит. Рассказывайте о себе. Приходите на помощь в трудные моменты. Обращайтесь к парню за помощью.

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Some guys bond with people by doing things instead of through talking. He might feel closer to you if you do side by side activities together. Examples of side by side activities would be playing sports, playing a game, or working on a project together. Pay attention to the kinds of activities that he likes to do, and do those activities with him. For example, if he likes to do outdoors activities like shooting, have him teach you how to shoot a gun. Or if there is a game that he likes to play, learn how to play too.  Even if you don’t know how to do the activities that he likes to do, it can mean a lot to him if you try to learn. Enjoy yourself while you are out with him. Laugh aloud at your mistakes, ask lots of questions, and talk to the other people who are doing the activity too. Even if he is a guy who enjoys talking, it might build your relationship in a new way if you do side by side activities together. Some guys do feel connected with girls based on their feelings and talking, and even guys who may not be always excited to talk about their feelings may want to talk to you about the things they care about once they are really comfortable with you. After you have spent quality time getting to know him, you should move on to getting to know him on a deeper level. He will feel closer to you and rely on you more if you know more about what he cares about and the history of his life.  These kinds of conversations are great to have at night. You should ask him questions about important times in his past, the important relationships in his life, and the things he cares about. For example, you can ask him, “Which of your interests means the most to who you are, and why do you care so much about it?” Or ask him, “Who in your family do you think you are the closest with and why?”. These questions can be really simple but listening well will help you have a really meaningful conversation with him. For your conversation, sit across from him or in a position where you can see his face and hear him well. Ask him...


Занимайтесь делами, которые дарят спокойствие.  Медитируйте Контролируйте стресс в своей жизни. Займитесь физкультурой. Занимайтесь самоанализом. Допускайте и  принимайте перемены. Избавляйтесь от вредных привычек

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Finding internal peace begins with identifying what makes you feel calm. Consider activities you enjoy that leave you with a sense of peace and calm. Make time in your schedule to practice calming and centering activities on a regular basis. Some peaceful activities may include:  Reading a book. Enjoying quiet time or silence. Engaging in creative arts. Listening to calming sounds such as ocean waves, weather sounds, or sounds of animals. . A very successful way to calm your mind and find internal peace is to practice meditation. Meditation will help you train your mind to be peaceful and more clear. When you meditate, make sure you are in a quiet place free of distractions, such as in a room by yourself. Sit in a position that is comfortable for you; either in a chair or on the floor. Try and keep your back straight for better breathing.  Close your eyes and turn your attention to your breathing. Notice the sensation of the breath as it comes in and goes out. Don't try to control or change your breath, just focus on it. Thoughts may surface with a strong temptation to follow the train of thought as it comes up. If you notice your mind wandering, gently refocus on your breath. The more you practice this the easier it will be and the fewer distractions will occur. Try setting an intention. You can meditate on any intention that resonates most with you, such as gratitude, the beauty of nature, the love of your family, and so on. Anything that makes you feel warm and fuzzy inside when you think about it would make a good intention. Having something to focus on can be helpful for beginners. Try additional guided meditations, guided imagery, loving kindness meditations, or even attending meditation classes. Stress and anxiety will interfere with your sense of calm and peace. Counteract it by addressing anything that is causing you stress in your life. If financial management or money issues are causing you stress, make a plan to deal with them right away. Take control of your stress management in order to be more...


Занимайтесь делами, которые приносят вам радость. Старайтесь бывать в одиночестве. Почитайте книгу или посмотрите любимый сериал. Поддерживайте физическую активность. Здоровое питание. Общайтесь с друзьями.

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Taking care of yourself by indulging in activities that make you happy can help you be nicer to others as well.  Doing something you enjoy can improve your mood by distracting you from a bad mood.  If you can control your mood, you’re more likely to make reasoned decisions (not emotional decisions) about how to communicate with others. Particularly if you are an introvert, you may need to make time alone with yourself from time to time.  This can help you be nicer to others because you will feel more refreshed.  This can be of particular benefit if your loved ones are the recipients of your mean behavior; taking a break from them may help you be nicer to them. Studies have shown that having vicarious experiences through others (which happens with both reading and watching well-known characters on a favorite TV show) can make you feel happier.  People also experience catharsis, or a second-hand release of emotions, by experiencing events through fictional characters.  Releasing emotions in a controlled environment in that way can help you control your emotions in real life. There is a strong connection between moderate exercise and improved mood.  Regular exercise can also help you regulate your emotions in general.  All of this can help lead to you feeling happier, which can help you be nicer to others.   Consider practicing yoga.  It combines physicality and mindfulness, so it has the benefits of both exercise and meditation. If you can’t get to a yoga studio, try streaming an internet yoga video or downloading a yoga application to your mobile device.  If you are feeling whimsical, you might try dancing to feel better. Dancing both gives you a bit of an exercise boost and activates the pleasure centers of your brain.  You may find that getting daily exercise gives you more overall energy, which can help you be productive and patient without getting irritated with other people. Being hungry can make you feel irritable, which can lead you to lash out at others.  Eating a nutritious diet full of whole foods...


Занимайтесь интервалами. Протестируйте себя. Используйте как можно больше чувств. Поиграйте в игру на запоминание.

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Long, extended study sessions with no breaks will not help you learn information effectively. To be an effective learner, you will need to take regular breaks as you work. Try studying in 30 minutes intervals, and taking a 5-10 minute break at the end of each interval.  If you find that your concentration is starting to falter, you may have to pause studying for the day or switch to a different subject. Do something relaxing during your break that doesn't take too much concentration, such as stretching or walking. Use flash cards, mock quizzes, and practice exams to more effectively learn information. Taking a test helps you learn information better than simply re-reading the information. Try creating flash cards to quiz yourself. You can also create, or ask your instructor for, a mock quiz or practice exam.  You can create a simple mock exam for yourself by copying all of the questions from your previous quizzes and answering them. Consider taking a mock quiz or exam first. The topics that you struggle the most with are the ones that you should focus on when studying. Some people retain information better if multiple senses are engaged in the study process. One way to incorporate multiple senses while studying is by reading your notes out loud as you rewrite them. This approach uses multiple senses and might help you retain information more effectively. Try using a song, acronym, or mnemonic device to help you remember information. For example, if you need to memorize the notes of the treble scale, EGBDF, you can assign the letters a set of words or phrase that is easy to remember, like, “every good boy does fine.” Memory games don't work for everyone. If you find yourself struggling to memorize information using this method, skip it.


Занимайтесь йогой или медитацией. Стремитесь к самореализации.  Начните вести дневник благодарности Изучайте новые способы восстановления. Сосредоточьтесь на положительных изменениях.

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The summer solstice is a great time to find inner peace and balance. Try the sun salutation and the tree pose or simply sit quietly for a while. Meditation and yoga are intended to exercise both your body and your soul, balancing both in harmony through thought and physical movement. Begin this routine on the morning of the summer solstice and aim to make it a daily habit from this time on. The summer solstice heralds the beginning of summer, which also represents the time of fulfillment. This is an excellent time to take stock of your life and assess how your goals are progressing. From earlier New Year's resolutions to the big goals in your life, ask yourself how you're doing in achieving these things for yourself and others you care about.  Are you still aligned with your goals or have you strayed from them? Take this opportunity to reinvigorate them and to make any necessary changes to achieve your aims in life. Be honest with your goal appraisal––set aside those goals that aren't taking you in the direction you want to go now. We all grow and change over time; make sure you're not hanging onto goals that no longer fit the person you have become. . Keeping a gratitude journal can remind you of all the positive things in your life. Write down things and people you are thankful for, as well as abilities or qualities you possess that you are grateful. Jot down positive experiences you have had as well. Try to recognize all the good and wonderful things in your life, to help you better notice fulfillment when you feel it. The summer solstice is a great day to decide to learn more about a healing technique that has interested you for a while, such as reiki, therapeutic massage, or acupuncture. You could go to a session and try a new healing therapy for something that ails you, be it stress, pain, etc. Alternatively, if you would like become a practitioner in healing arts, look for courses that you can take. The stability of summer and the promise of balmy, warmer days ahead is considered to be a time to...


Занимайтесь йогой или пилатесом. В каждую руку возьмите гантели по 2 кг. Выполняйте упражнения для упругости груди. Выполняйте упражнения для развития грудной клетки. Делайте подъем со стула. Делайте отжимания. Сделайте следующее упражнение на укрепление мышц груди.

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These exercise programs strengthen your core and in turn require significant strength in your chest. Often you are working with your pectoral muscles, the chest muscles under the breast. As those muscles are strengthened, through poses like chaturanga in classical yoga, the breasts will have enhanced size and shape. Grab 5 lb (2.2kg) weights in each hand. Set them aside on your exercise mat as you lower yourself onto your back. You can also use a weight bench for this exercise.  Bend your knees and contract your abdominal muscle deeply. Grab a weight in each hand. Raise your hands directly over your shoulders. Your palms should face each other when they are in the air. Lower your arms down slowly until your elbows touch the floor beside your waist. Pause and lift them slowly. Repeat 12 times. Do 3 sets of 12 with 30 second resting periods in between. Switch the position of your hands so that the palms face your feet and repeat the exercise. You can also use a 10 lb. (4.5) weight bar for this version. Stand with your feet hip width apart. Grasp the ends of a hand towel with a hand on each end. Hold your arms out straight in front of you. Contract your abdominal muscles and try to pull the towel in opposite directions with each hand. Pretend you are playing tug of war. Hold the contraction for 30 seconds to 1 minute. Repeat 3 times. Increase the amount of time you contract your muscles every other day. Find a weight bench that you can set at an incline. You can also use a chair that inclines, as long as it gives firm support. Grab 2 5 lb. (2.2kg) weights. Lay back on the incline.  With a weight in each hand, extend your upper arms parallel from your shoulders. Your palms should face toward your lower body, rather than toward each other. Lift the weights until they almost touch in front of your chest. Pause and slowly lower them to the original position. Do 3 sets of 12 repetitions. This will tone and strengthen the arms, chest and shoulders while also enhancing the size and appearance of the breasts.  Back up...


Занимайтесь кардиоупражнениями хотя бы по 30 минут большинство дней в неделю. Поищите простые методы больше двигаться на протяжении дня. Включите в свои занятия спортом высокоинтенсивные интервальные тренировки, чтобы сжигать больше калорий. Нарастите мышцы с помощью силовых упражнений.

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A total of 150 minutes of moderate cardiovascular activity is recommended for keeping you healthy. However, if you’re trying to lose weight, you may need to exercise more than this. Shoot for 30 minutes on 5 days of the week as your minimum target. This will help you to reach your 1,500 per day calorie deficit.  Choose an activity that you enjoy. This will help make it easier for you to stick with it. Try breaking up your exercise sessions into smaller chunks if you’re short on time. For example, you could exercise for 10 minutes at a time 3 times per day, or do two 15 minute workouts each day if you don’t have time for a 30 minute workout session. Every extra calorie you burn throughout the day will get you closer to your goal, so always be on the lookout for ways you can be more active.  Some easy things you can do include:  Parking further away from entrances Getting off the bus or subway 1 or 2 stops early and walking the rest of the way Taking the stairs instead of the elevator Biking or walking when you run errands or on your way to school or work Doing pushups or squats during a commercial break when you’re watching TV High-intensity interval training (HIIT) is an effective way to increase the amount of calories you burn during your workouts. To do it, alternate between exercising at a moderate pace and exercising vigorously, and then repeat these intervals. Try doing HIIT with walking, running, biking, or swimming.  A sample HIIT workout on a treadmill might include walking for 4 minutes, then running for 4 minutes, then walking for 4 minutes again, and so on for a total of 30 minutes of exercise. If you do HIIT on a bike, you might ride at a moderate pace for 4 minutes, then sprint for 3 minutes, then return to a moderate pace again for 4 minutes, and so on. Building muscle gives you more lean muscle mass, which burns more calories. This will help to raise your metabolic rate and make it easier to create a caloric deficit. Aim for two 30 to 45 minutes strength training sessions per week.  You can use...


Занимайтесь любимыми видами деятельности брата или сестры. Проведите вечер игр. Вместе посмотрите семейные альбомы с фотографиями. Создайте совместную традицию.

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Even if you don’t like to run or play video games, try to do something your brother or sister enjoys. They’ll appreciate that you showed an interest and, even more importantly, will enjoy spending time with you. Take the opportunity to ask them more about the activity they enjoy. This will allow them to open up and can get the conversation going. Regardless of how old (or young) you are, games are a great way to bond with your sibling. Try to learn a new game together or pick one from your childhood that brings back memories.  Don’t choose a game that has a history of causing arguments. If, for example, you can’t get through a game of Scrabble without name calling and arguments, be sure to pick another game. Playing a basketball game outside or a good, old-fashioned game of miniature golf counts too! Relive happy moments together by looking at family photo albums. You’ll enjoy looking back at some of life’s best moments and will hopefully remember all of the good times with your sibling. Whether it's a weekend trip or a movie marathon, establish a tradition with your brother or sister.  You can do it on a monthly or yearly basis. For something like a trip, it may make sense to do it yearly. Movie marathon's though, can be done on a monthly basis. Try alternating who picks the movies and snacks as part of the tradition!


Занимайтесь на гребном тренажере. Укрепляйте торс. Укрепляйте нижнюю половину тела. Укрепляйте руки.

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The best way to prepare you to row on a boat in the water is by building your body strength on a water rower machine. This machine will target all the areas on your body that you will be using when in an actual boat: your legs, core, and upper body. You can purchase one of these machines for home use, or you can find them in many gyms or work out facilities. There are many exercises you can do to strengthen your core and abs. These exercises will help target not just your core, but your upper body as well:  Plank: Lie face down on the ground. Place your elbows on the ground underneath your shoulders with your forearms extended straight in front of you. Then, left yourself up on your toes and your forearms, keeping your body straight. Hold this position for 30 seconds to two minutes, increasing the amount of time you hold as you get stronger. Side plank: Begin in the same position as the plank and lift yourself up onto your arms and toes. Then, slowly turn your body to the side, so that your weight is resting on one foot and one arm (either your left foot and arm or your right). Make sure your body is in a straight line and you aren't leaning over. Hold this position for 30 seconds to two minutes and then switch to the other side. V-sit hold: Sit on the ground with your legs straight in front of you and your upper body straight. Then, extend your arms out in front of you and slowly lift your legs off the ground. As you lift your legs off the ground, keep them straight, and slowly lean your upper body back, making sure to keep your back straight as you do so. Hold this position for 30 to 90 seconds. Your lower body is important when it comes to rowing because 60 percent of the strength you use to row should come from your legs. There are many exercises you can do to improve lower body strength, but a few to start with are:  Bridge: Lie on your back with you knees bent and feet flat against the floor, hip width apart. Then, slowly lift up your butt, using your glutes, until you have a straight line going from...


Занимайтесь на эллиптическом тренажере безостановочно в течение 20-30 минут. Тренируйтесь с использованием эллиптического тренажера как минимум 3 раза в неделю.

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As your body becomes more fit and acclimated to your elliptical workouts, you can increase the intensity of your workouts using the console. Consult with a personal fitness trainer or expert regarding an optimal workout routine based on your personal fitness. A trainer may recommend an ideal frequency at which you should use the elliptical machine.


Занимайтесь по программе кардиотренировок. Пару дней в неделю занимайтесь по программе силовых тренировок. Делайте упражнения на растяжку. Планируйте 1-2 дня в неделю отдыхать.

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To lose weight and get the most effective workout, it's important to include cardio or aerobic exercises.  These types of exercises use large muscle groups to increase your heart rate and breathing pace.  It should be sustained for at least 10 minutes at a time at a minimum.  Most fitness DVDs will incorporate some aerobic activity since this is one of the best ways to induce weight loss with exercise.  Common forms of aerobic exercise found in fitness DVDs include:  dancing, interval training, running or walking in place, and calisthenics. They also might incorporate isometric exercise, which strengthens specific muscles or shape the figure by pitting one muscle or part of the body against another or against an immovable object in a strong but motionless action, as by pressing the fist of one hand against the palm of the other or against a desk. Make sure to do about 150 minutes or 2 1/2 hours of cardio each week.  To help induce weight loss, you may need to increase the intensity or the amount of cardio exercises you're doing each week. Resistance training is a type of exercise that helps build and maintain lean muscle mass.  Incorporating regular strength training is another important component of weight loss and physical activity.  Exercise DVDs use a variety of equipment for strength training exercises, such as dumbbells, kettlebells, and resistance bands or tubes. You might also do body weight exercises (as used often in Pilates) and isometrics (as used in yoga). Weight training has shown to help increase muscle mass and metabolism which can aid in weight loss.  It's recommended to include resistance training on at least 2 days per week.  Note that many DVDs offer a combination of aerobic and strength training exercises in one program that could help cut down on overall exercise time.  This may be a smart option for those with little time or very busy schedules. Stretching and flexibility is an important part of your fitness routine.  Studies have shown that stretching may help prevent injury.  Try to...


Занимайтесь понемногу Если вам предлагают консультации для повторения, обязательно посещайте их. Пройдите пробный тест. Постарайтесь хорошо выспаться в ночь перед тестом.

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. Rather than staying up all night for one big cram session the night before a test, try studying in small sessions over the course of a week. Studying in smaller sessions will make it easier for you to retain the information that you take in and it will be less stressful for you as well.  For example, if you have a test on Friday and you expect that you will need to study for about six hours to get a passing grade on the test, then break your study sessions into three two hours sessions over the course of the week. Make sure that you take a short break every 45 minutes as well. Most people can’t concentrate for more than 45 minutes at a time, so taking a short break (about 5 to 10 mins) will help you to reset and stay focused. Some instructors offer review sessions before an exam to go over the material that will be on the test. Make sure that you attend these sessions whenever they are offered. It can be tempting to skip review classes, since it is a review of old material, but you will increase your chances of passing English if you attend. Before you take the actual test, taking a practice test may be beneficial. Try asking your instructor for some practice test questions to help you prepare or come up with some practice questions of your own. You can create a practice test based on your knowledge of what will be on the test. When you take the practice test, make sure that you simulate an actual test environment. Put away your notes, books, etc. and time yourself. Check your answers when you are done and use your results to help you figure out what you need to spend more time studying. Being well-rested is one of the best ways to ensure that you will be able to focus on a test. Make sure that you go to bed a bit earlier than usual the night before your English test. For example, if your usual bedtime is 11pm, try going to bed at 10pm instead.


Занимайтесь растяжкой. Перед упражнениями делайте разминку. Сделайте перерыв.

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According to the American College of Sports Medicine, you should stretch your muscles at least twice a week. You do not have to stretch before you work out. Experts do recommend that you stretch after you work out, however. Doing exercises that increase your overall flexibility, such as yoga, will help you prevent muscle injuries.  Try a towel stretch to gently stretch your calves. Sit upright with your leg extended in front of you. Place a towel around your foot and hold the ends. Gently pull your toes toward your body until you feel a stretch in your calf muscle. Hold for 5 seconds. Relax. Repeat 10 times. Repeat for the other leg.  Use a resistance band to strengthen your calves. Sit upright with one leg extended in front of you. Point your toes up towards your head. Wrap a resistance band around your foot and hold the ends. While maintaining tension on the band, push towards the floor with the top of your foot. You should feel your calf muscle tighten. Return to the starting position. Repeat 10-20 times for each leg. Use dynamic stretches to warm up before a workout. Unlike static stretches, which are usually held in the same position for a minute or more, dynamic stretches are similar to the motions of your workout. They are usually less intense.  Try a brisk walk, either outside or on a treadmill.  Walking lunges, leg swings, and other movements that get your blood flowing are a good warm up. You can also do some exercises on an exercise ball, such as light stretches. Overuse or repetitive strain can create the right conditions for a calf muscle injury. Consider taking a break from your usual sports or activities and trying a new exercise.


Занимайтесь с зеркалом. Не связывайтесь с осуждениями и безразличной критикой других.

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Tell yourself that you are positive, good at what you do and ready to make changes when needed. Repeat often for maximum effect. Some affirmations you can start with include: "I'm a good person and I deserve to be loved and respected," "I am more than my insecurities," "I am doing the best that I can, and that is all I can do." The moment you let someone judge who you are, is the moment you have lost your happiness to someone else. Don't let other people tell you who you are. This is your life, not theirs. And while it is hard to stand up for what you believe in and to be your whole self, doing so is part of what defines your very best self. Surround yourself with people that make you happy. Being around negative people only drags you down. This may sound like a cliché, but think about how you feel when you're around positive people and how you feel when around negative people. It's two opposite extremes and you know how you'd rather be feeling.


Занимайтесь с инструктором или тренером. Присоединитесь к команде. Посещайте летние лагеря и сборы. Посещайте волейбольные матчи и смотрите их по телевизору.

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Find a qualified coach or trainer who can work with you one-on-one to help you with drills and technique. Talk with the coaching staff at your school, community center or at a volleyball camp in your area to find a person who is willing to take you on. Alternately, find a player with more years of experience than you. This person may be willing to mentor you and help you improve your skills. Volleyball teams are organized through schools, community centers and YMCA centers. Join a team or league to get regular practice and to participate in scrimmages or matches. Ask your coach or other teammates about summer camps or clinics that they might recommend. These range from one day clinics to week-long camps. Search online for a camp or clinic in your area. Watch how professionals play the game. Pay attention to their strategies, strengths, weaknesses, and interactions with other players.


Занимайтесь с птицей. Держите птицу так, чтобы она не могла улететь. Спросите ветеринара-орнитолога о том, стоит ли вам подрезать птице крылья.

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You should train your bird to step up on your index finger. Place your index finger in front of it, say “up,” and give it a treat every time it steps up. Practice this even when you aren’t putting it back in the cage, so it doesn’t assume that step up practice will translate into going back into the cage. In fact, sometimes you should put it in the cage and let it come back out, so that it does not know for sure that returning to the cage translates into a prolonged period of enclosure.  You can try practicing with things other than your finger, includes sticks. Ladders can be particularly useful because birds naturally like to walk up them. Training your bird to do this can be an easy way to get them back into the cage. Because birds like to move upward, your bird will often grow fonder of this trick if you begin to lift your finger slowly after it steps up.  Some people recommend that you perform this procedure every time you return your bird to its cage. The idea is that, if you allow it to fly back on its own volition it might come to believe that it sets its own schedule for outside time. Once you have it on your index finger, you need to secure your bird so that it can’t fly off, but also so that it is still comfortable. One way to do this is to press your thumb lightly against your index finger, securing the birds feet to your finger. Alternatively, you can hold your other hand over its back gently, so that it will not be able to extend its wings out. You should practice these positions during regular training, so that your bird becomes accustomed to them and does not anticipate that it means a return to the cage. Also, if it becomes second nature, you will be less likely to forget to secure it and allow it to fly off when it is someplace foreign or dangerous. If you are having trouble controlling your bird, you can have its wings trimmed, permitting it to fly only a little or not at all, depending on how short they are clipped. This can, however, be counterproductive, because your bird will not tire...


Занимайтесь с репетитором. Послушайте речь носителя языка вживую. Участвуйте в жизни местного сообщества. Присоединитесь к группе других людей, изучающих английский язык. Попросите, чтобы вас поправляли, когда вы будете неправильно произносить что-либо. Смотрите видео о произношении на YouTube. Сосредоточьтесь на акценте, который вы хотите имитировать.

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This is surest way to lose your accent. A tutor can focus on your accent and come up with a plan to help you lose it and take on your desired accent. The tutor will likely meet with you at least once a week and give you exercises to work. You can find a tutor through an online search, at a local community college, non-profit organization, or even a library. Keep in mind that a tutor may be costly. If the cost is too much, you can save up to cover the costs, negotiate a payment plan with the tutor, or look up online tutors that may be cheaper than an in-person tutor. Talk with a friend that is native in the language you're working on, go listen to a speech, or listen to a teacher give a lecture. This way, you will hear the speaker live and hear how their voice sounds fairly unrehearsed. Listen carefully to how they pace themselves and any words that are specific to the accent they are using. A great and inexpensive way to work on losing your accent is to get involved with a community of native speakers. You could get involved with a club (like a book club), church, or group for whatever interests you. This will allow you to practice your accent and provide you with people that can gently correct you when you make a mistake. You may feel shy about talking at first, but remember that kind people will only want to help you. You should spend most of your time practicing with native speakers, but it would also help to practice with people that you feel comfortable talking with. It will especially help you if you are shy when talking to native speakers because talking to non-native speakers will help you gain confidence. You can look online for a group or ask around at a college campus. When talking to a native speaker or someone who has successfully lost their accent, ask if they wouldn't mind correcting you when you make a mistake. Not being allowed to continue making the same mistake will help you correct yourself faster. The person should correct you in a polite and constructive way rather than being rude when...


Занимайтесь с собакой короткими сессиями. Научите собаку команде "фу". Научите собаку команде "сидеть". Научите собаку команде "лежать". Научите собаку оставаться на месте. Научите собаку команде "ко мне". Научите собаку команде "тихо". Попробуйте кликер-дрессировку.

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If your French bulldog is young, keep training sessions to about 5 minutes, increasing the time if your dog is older. Plan on doing 3 to 5 training sessions a day. Try to pick times when your dog isn't hungry or tired so your dog will be more focused on learning. Be consistent and patient with your dog. The lessons should build on each other, so start with simpler commands before moving on to commands that require your dog to know additional commands. This command will come in useful when you need to teach your dog not to bite or chew (natural tendencies for younger dogs). If your dog bites or nips you or you see your dog chewing, tap its nose lightly and say, "No bite" or "No chew." Remove your hand from your dog's mouth and replace it with a toy. Giving an acceptable chew toy will distract your dog and teach it what is appropriate to chew. Have your dog stand in front of you and place a treat in your hand so your dog can see it in your palm. Firmly say, "sit" in a friendly voice while you push your dog's bottom down until your dog sits. Give your dog the treat immediately and tell it good job. Repeat this process by stepping away from your dog. Turn to face your dog and tell it to sit. Keep pushing down your dog's bottom and praising it as you did before until your dog sits on its own. Place your dog in a sit position while you put a treat in your hand. Make sure your dog knows you have the treat in your hand and put your hand near its nose. Move your hand to the floor while you say "down" or "lay down." Your dog will follow your hand to the floor by starting to lay down. As soon as your dog does (or tries), give the treat and praise. Practice this command until your dog goes down consistently. If your young dog jumps to your attention or while playing, keep your dog on a leash to correct its behavior. As your dog starts to jump, command your dog to "sit" and reward. Your dog will learn not to jump on people. Have your dog sit and praise your dog when your dog obeys. Put your hand in front of its face like...


Занимайтесь с тренером. Записывайте себя на видео. Найдите баланс между длинными и короткими гребками. Узнайте, организуются ли заплывы на длинные дистанции поблизости от вас.

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Having someone monitoring your strokes, your breathing, and your technique is a great way to get a new perspective on how you approach your swim style. A good coach standing on the pool deck working with a group of swimmers is the best way to improve your overall swimming performance. If you can’t find a coach, have a swimming buddy whose technique you admire watch your workout. Aside from a coach, recording yourself is a great way to get perspective on how you move through the water. You’ll see bad habits you might not have been aware of as well as strengths you can improve upon. A long stroke is great; you’re using good propulsion, low drag, and glide. A short stroke is great, too, but you can waste energy on strokes that are too short and scrappy.  Know your stroke rate. It’s a powerful aspect to know because it will allow you to make needed changes to your strokes to improve your style. Ask a friend or coach to time you for ten strokes with a stopwatch, not including dives or push-offs, just regular swimming. Count the number of strokes you take in the ten seconds. This is your stroke rate. Adjust your stroke as needed. A long distance event is any distance-based swimming event more than 1650 yards or 1508.8 meters. It can also be any time based even equal to or greater than one hour and can be in a pool or any body of water. Long distance swims are a great way to focus your expertise in your training for an fun event. Sign up with friends and make a weekend getaway out of it!


Занимайтесь самообразованием. Присоединитесь к группе психологической поддержки. Получайте поддержку от друзей и родных.

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Expanding your knowledge about panic disorder can help you lower your distress and is one way to support yourself. Learn about anxiety, panic disorder, and panic symptoms. It can be helpful to recognize typical symptoms of panic disorder and realize that you’re not “crazy.”  Learn about the sensations, thoughts, and feelings that contribute to panic disorder. Many people experience the “fight-or-flight” response that your body creates to deal with potential danger. Recognize that this is a good response to danger, but can also be triggered in non-threatening situations and can contribute to panic disorder. If you feel alone in your experience or that having panic disorder is something you can’t talk about with those close to you, a support group can be of great benefit. You can meet with people who also experience panic disorder and not feel isolated or alone. A support group can provide information, mental health referrals, and advice about how to manage panic disorder. The support often doesn’t just occur within meetings. Some support groups offer telephone or email support, or use a buddy system to pair people together in support. Don’t be afraid to reach out to friends and family. If you feel overwhelmed, call up a friend or family member. You may feel embarrassed or scared to tell people about problems with your mental or emotional health. Remember that these are people who care about you and want to see you happy.  Your friends and family members want to support you.


Занимайтесь своими делами. Весело проводите время в компании и в одиночестве. Найдите новое увлечение. Определите, кем вы являетесь. Начните заботиться о себе. Не прибегайте к нездоровым вариантам решения проблем. Не пытайтесь отомстить. Знайте себе цену.

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Do things that will prevent you from giving in to the temptation to contact the person you’re trying to get over. This means making plans on nights when you know you’ll miss them most, and staying busy. If you know that you’ll feel lonely on Friday night and want to call them, make plans for Friday night. Do this even if you’re depressed and don’t want to do anything. Make plans and try to live in the moment while you’re out with others. Socialize and take up new hobbies or revisit old ones. The key is to have fun without the person you loved, because as impossible as it may seem, you are capable of doing so.  You must do things to lift your mood, otherwise you’ll just dwell on your situation and become depressed.  Examples of hobbies: music, art, sports, dance, movies, video games, reading, cooking, attending plays or local festivals, checking out museums etc. Experts say that the best way to kick an old habit is to adopt a new one. Start a new hobby or rediscover your love for an old one.  When you begin to feel sad and like something’s missing, direct your energy toward your new habit instead of thinking about your lost love.  Note that this does not mean you should start seeing someone new or otherwise try to replace the person you loved with a new person. That would be an unhealthy thing to do. It can be hard to move on from a relationship when you feel like part of you is missing. Rebuild your concept of who you are without that person. A good way to do this is to spend some time alone and explore your hobbies, feelings etc. This might not be possible for the first few weeks or months. You’ll know you’re ready when you’re not thinking of that person every single waking second of the day. When you’re dealing with grief it’s more important than ever to take good care of yourself, both mentally and physically. Do things that make you feel good on the inside and outside.  Eat well, drink plenty of water, get enough sleep and exercise, meditate — you might even buy yourself a new outfit or get a nice...


Занимайтесь сексом с меньшим количеством партнеров и выбирайте проверенных людей. Выбирайте менее опасные виды секса. Практикуйте безопасный оральный секс. Защитите себя во время вагинального секса. Практикуйте анальный секс с большой осторожностью. Храните и используйте презерватив правильным образом. Избегайте опасных практик. Не принимайте алкоголь и наркотики перед сексом.

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The fewer people you have sex with, the lower the chance that one of them has HIV. The lowest risk comes in a "closed" relationship where the people involved only have sex with each other. Even then, get tested and follow safe sex practices. There is always the chance that someone is unfaithful. These activities carry almost no risk of transmitting HIV, even if one person involved has the virus:  Erotic massage Masturbation or hand jobs (hand-to-penis), without sharing bodily fluids Using sex toys on your partner, without sharing them. For added safety, put a new condom on the toy for each use, and wash thoroughly afterward. Finger-vagina or finger-anus contact. There is a chance of transmission if the finger has a cut or scrape. Increase safety with medical gloves and water-based lubricant. There is significant risk of infection if you perform oral sex on an HIV-positive person's penis. It is rare, but not impossible, to get HIV from someone using their mouth on your penis or vagina, or from performing oral sex on a vagina. Take these precautions to minimize this risk, and avoid other diseases:  If a penis is involved, put a condom over it. Latex condoms are the most effective, followed by polyurethane. Do not use sheepskin condoms. Use flavored condoms if you need to improve the taste. If a vagina or anus is involved, hold a dental dam over it. If you don't have one, cut open a non-lubricated condom or use a natural rubber latex sheet. Don't allow someone to ejaculate into your mouth. Consider avoiding oral sex during menstruation. Avoid flossing or tooth-brushing before or after oral sex, as this may cause bleeding. Inserting a penis into a vagina causes a high risk of HIV transmission for both people involved, especially for the woman. Reduce this risk by using a condom or a latex female condom — but not both. Always use water-based lubricant to reduce the risk of the condom breaking.  The outer ring of the female condom must remain around the penis and outside the vagina at all times.  Other forms of...


Занимайтесь сексом со своим партнером. Стимулируйте ваши соски. Следите за признаками раскрытия шейки матки, если вы на последнем сроке своей беременности.

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Have sex with your partner. Sex starts a prostaglandin release in the body that may result in cervical stimulation and dilation. Before having sex at this point in your pregnancy, consult with your physician. In most cases, sex at this stage of pregnancy is safe as long as your water has not broken. Although studies to support the connection between sex and cervical dilation are not entirely conclusive, many doctors continue to recommend this method to patients who are becoming impatient with their pregnant status. Nipple stimulation releases a hormone called oxytocin, which causes labor to begin. Rub your nipples or have your partner do so for you. This indicates that you are in labor, and it's time to talk with your doctor or midwife. As the baby's head begins to press down on the opening of the uterus, the cervix will start to thin out and open. Your doctor can do a simple examination to determine whether dilation and effacement of the cervix have begun, indicating you may be in the very early stages of childbirth.


Занимайтесь сексом. Научитесь правильно держать осанку. Больше спите. Регулярно делайте массаж. Занимайтесь йогой. Избегайте стресса. Не курите. Смейтесь как можно больше. Избегайте регулярного и чрезмерного потребления алкоголя. Относитесь к жизни как молодые люди, то есть весело и беззаботно.

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That's right. Studies show that having sex at least three times a week makes you look ten times younger than people who don't. This is because sex leads to the production of a human growth hormone that prevents aging. This doesn't mean that you should go out looking for a good shag three nights a week just to look younger, but if you have a partner that you love (or like), then make a point of getting it on a bit more. You may be telling yourself that you're too busy, tired, or just have too much on your mind to have sex. But hey, now you can think of having sex not as a fun way to pass the time, but as a means of looking younger. Now that's productive! Nothing will make you look older faster than slouching over like your grandmother. Having good posture will make you look much younger; all you have to do is make a conscious effort to keep your spine straight, your shoulders up instead of slouching, and your face looking ahead instead of down at the floor, and you'll instantly look ten years younger. Keeping your spine straight will also make the nerve cells in the spine fire more efficiently, giving you more energy and making you look and feel younger throughout the day. It may be tempting to slouch when you're sitting down, but remember that good posture is something you can maintain whether you're sitting down or standing up. You shouldn't go for 10-12 hours a sleep every night just to try to look younger. That won't work. However, you should aim to be well-rested as often as you can. As you get older, your body will begin to show signs of tiredness more and more, especially around the eyes. You may even find, as you age, that you need less sleep than you did a decade ago, and that's fine too. Try to stick to whatever magic sleep number works for you usually 7-9 hours. Getting a massage at least once a month, whether it's done professionally or administered by a loving (or begrudging) significant other, can make you feel relaxed and ease up on some of the tension that makes your body look older. It also...


Занимайтесь спортом 30-60 минут каждый день. Наращивайте мышечную массу. Выполняйте аэробные упражнения. Старайтесь больше двигаться днем.

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Depending on your health and physical abilities, this could be anything from a walk to a run or swim, to going to the gym and lifting weights. The key for weight loss is to get your heart rate up to between 75% and 85% of your maximum heart rate. Increasing your muscle mass will boost your resting metabolism, meaning that you will burn more calories even when sedentary.  Lift weights, do yoga, or take up pilates. Any type of strength training will build muscle and help you lose weight.  Be sure to give yourself at least a day off between weight-training sessions so that your muscles have time to rest repair themselves. High-intensity exercise will keep you burning more calories, longer, than low to moderate intensity workouts. Aim for an intense aerobics class or bursts of jogging or running during your walks. Beyond exercising and building muscle, you can boost your weight loss by simply moving around more every day.  Walk around when you’re talking to a friend on the phone. Lift weights while watching TV. Go for a walk with a friend instead of sitting and having a drink.


Занимайтесь спортом 3–5 дней в неделю. Не забывайте про дни отдыха и релаксации. Запишитесь на массаж, чтобы уменьшить уровень стресса. Бросьте курить.

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Being overweight and living a sedentary lifestyle puts you at an increased risk for prostate cancer. Start a regular exercise program, even if it's just walking for 20 minutes every other day. Add resistance training to strengthen your muscles. Interval training may be a good choice if you don't have a lot of spare time to devote to training and exercise. Not having a good balance between work and play can increase stress levels, which in turn causes your body to produce more DHT. Set aside 15 or 20 minutes each day to do something that is fun for you.  Choose a restful, calming activity, such as reading a book, coloring, or working a jigsaw puzzle. You also want to make sure you're getting enough sleep. Too little sleep can also increase your stress level, leading to increased DHT levels. Stress may cause your body to convert more testosterone to DHT. A massage not only reduces overall stress, it can also stimulate and improve circulation, which can encourage hair growth. Try a massage every other week for a couple of months and see if you notice any improvement in your overall stress level. On top of the other health risks of smoking, smokers also have higher DHT levels than non-smokers. If you have elevated DHT levels and you smoke, quitting can help normalize your body's DHT production.  Because cigarette smoking increases levels of DHT and other hormones, it may cause an increased risk of prostate cancer (although some studies have shown the opposite). Smoking does increase the likelihood of death from prostate cancer. Smoking in and of itself also causes hair loss, regardless of the effect of smoking on DHT levels.


Занимайтесь спортом 3–5 раз в неделю. Придерживайтесь полезного для мозга рациона питания. Не тяните с визитом к врачу, чтобы он проверил ваше кровяное давление и уровень холестерина. Следите за уровнем сахара в крови. Понизьте риск сердечно-сосудистых заболеваний и атеросклероза. Бросьте курить Пейте больше чая.

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Regular exercise improves blood flow to the brain and can keep thinking and memory skills intact. Being active also helps to decrease cholesterol and blood pressure - two health issues that increase your risk for Alzheimer's. An ideal goal is to do a combination of cardiovascular exercise (i.e. getting sweaty and getting your heart rate up) and strength training to build muscle. Walking and swimming are great for those new to exercise.  Aim for 30 minutes of cardio five times per week. This is the President’s Recommendation for physical fitness. Swim, run, do an at-home exercise tape – whatever gets your blood pumping.  For those less in shape, even 40 minutes of brisk walking three times per week can be of benefit.  Talk to your healthcare provider about any medical conditions before starting a new exercise plan. There is a diet that may be designed to promote a healthy brain: the MIND Diet. The MIND Diet combines a Mediterranean diet and the DASH diet (for lowering cholesterol). The ten best brain foods in the MIND Diet are green leafy vegetables, any other vegetables, nuts (walnuts, almonds and hazelnuts are the best choices), berries (especially blueberries), beans, whole grains, fish, poultry, olive oil, and red wine. This is a great diet for your body, too, since it can also help lower blood pressure and cholesterol.  The top five foods to avoid are: Red meats, butter and margarine, cheese, pastries and sweets (sugar), and fried or fast food.  Fish contains omega-3s, which are great for brain health. Eating fish one or more times per week may reduce your risk of Alzheimer’s by up to 60%. Vegetarian options high in omega-3s are chia and flax seeds.  Red grapes contain a compound, resveratrol, that may help protect the brain. Limited consumption of red wine may be beneficial. As with any alcohol, drink only in moderation (e.g. one glass daily maximum). Red grape juice is a good alternative. Your goal Total Cholesterol should be under 200 mg/dL, and LDLs (or “bad” cholesterol) below 100 mg/dL. However,...


Занимайтесь спортом Спорт важен в любом возрасте, но он особенно помогает поддерживать форму, когда вы приближаетесь к 50 годам. Меньше нервничайте и не переживайте по пустякам. Держите осанку. Очищайте кожу. Увлажняйте кожу и губы. Защищайте кожу. Не курите.

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Exercise is important at all ages, but it can be especially helpful once you reach your 50s. Include both cardiovascular and strength exercises in your routine. Cardiovascular exercise gets your blood pumping and strength exercises can tone flabby skin associated with age.  Improved circulation supplies more nutrients and oxygen to your skin. Exercise also increases your supply of collagen and fights against damaging free radicals in your body. Cardiovascular exercise can also lead to weight loss, and shedding a few extra pounds and some excess fat can drop your perceived age by several years. Stress can create more wrinkles and general wear on your skin. Relaxing more often may not undo the damage already done, but it can prevent your skin from aging any faster than necessary from this point on.  A simple trick to try is to laugh more throughout the day. Laugh decreases stress hormones in the body and forces the muscles in your face to relax. If you don't feel like you have anything to laugh about look up jokes on the internet, or watch a funny movie or a comedian. On a similar note, you should also get six to eight hours of sleep each night. Dark, puffy eyes can make you look older, but getting enough sleep can clear those bags away. Keep in mind severe allergies can also cause dark circles, so get your allergies under control by avoiding the things that cause them, or by taking allergy medication (doctor approved, of course). Moreover, sleep reduces the body's production of stress hormone, which is good, because stress hormone can make your skin appear less elastic and less healthy. It's a simple trick, but straightening your posture gives the appearance of confidence, and confidence is a trait commonly associated with youth. Walking around with your back straight and your head high can shave a few years off your age in a matter of minutes. Use a gentle exfoliating wash on your skin one to three times each week. The process of exfoliation strips away dead skin cells and stimulates the production of new...


Занимайтесь спортом в умеренном режиме. Сдавайте кровь. Принимайте ацетилсалициловую кислоту (аспирин) в небольших дозах. Старайтесь меньше находиться высоко над уровнем моря. Бросьте курить Займитесь лечением причины.

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Getting in regular moderate exercise is important for your health. However, you don't want to overdo it. Exercising too rigorously can increase your hematocrit levels. Some good moderate exercises you can do are:  Brisk walking Light bicycling Cleaning Lawn mowing According to the NHS Blood and Transplant, the frequency of giving blood should be a maximum of 4 times a year or an interval of 12 weeks between blood donations. Only do this as a last result and only if you have consulted your physician.  If he or she does approve of this measure here's why it's helpful:  This can cleanse your blood as your body tries to replenish the amount of blood that it has lost, making the circulating blood fresh. This removes excess iron in your body.  An excessive amount of iron is thought to be the cause of atherosclerosis or the hardening of your arteries.  When you donate blood, about 250 mg of iron will be removed from your body cutting your risk of developing cardiovascular diseases. Again, only do this as a last resort because it can have other untoward effects.  Make sure that you consult your doctor about taking aspirin as a means to lower your hematocrit levels because the only way for mini aspirin to help in lowering your hematocrit level is when it causes gastrointestinal bleeding. Aspirin is an anti-platelet drug.  Platelets help a lot when it comes to clotting in the event of an injury. When you take mini aspirin as a means to lower your hematocrit level, know that it can thin out your blood completely which can result to your blood's inability to clot, lightheadedness and other neurological deficits. Areas with high elevation have a lower oxygen concentration than areas with lower elevation. An area of more than 8,000 feet (2,438.4 m) above sea level is considered to have ”thinner oxygen." People living in these areas generally have high hematocrit. Moving to a lower altitude residence will help return your hematocrit count to normal. As an adaptation to the environment, the bone marrow which is responsible...


Занимайтесь спортом вместе. Начните с несложных приятных занятий. Проводите выходные активно. Регулярно планируйте разные занятия. Купите абонемент в тренажерный зал и наймите тренера, если у вас есть такая возможность.

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The time you spend exercising with you wife is not only good for your health, it can also promote bonding and happiness in your relationship. Show solidarity and support for your wife by encouraging her throughout the exercise, and by taking part in her healthy choices. Depending on the weight of your wife, it may not be feasible to hit the gym right away. She might even hate going to the gym. Instead, start with small, routine activities, like:  Going for a walk in the morning A leisure sport, like tennis Bird watching Shell or sea glass collecting Dancing Even something as simple as going to the park can help relax and restore her mind and body. You might want to take a Frisbee along, or your dog. You should also consider:  A visit to a scenic lighthouse. A trip to a museum or exhibit. Visiting local historic sites. Routine can give a sense of safety and pleasure to your weekly activities. Generally, it takes an average of 66 days to establish a new habit, and by planning on regular activities can help establish that habit.  You and your wife might agree on doing three exercise oriented activities every weekend. Encourage her to increase intensity and frequency as her fitness improves. Although not necessary to improve her fitness, a gym membership would provide many resources to her. Besides exercise equipment, many gyms also have trainers on staff. These individuals can help you develop a personalized exercise plan for her weight loss. A personal trainer can also:  Help her develop accountability Motivate her Realize new perspectives Achieve proper technique and form


Занимайтесь спортом на улице. Приведите в порядок рабочее место. Поговорите с кем-нибудь. Перекусите полезной пищей. Практикуйте медитацию и глубокое дыхание. Почитайте что-нибудь расслабляющее. Послушайте любимую музыку. Примите душ. Не переусердствуйте во время перерывов в школе.

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Fresh outdoor air helps clear your mind, while exercise promotes blood flow and makes you feel more energetic. Go for a brief walk, do sets of push-ups or jumping jacks, or engage in your favorite sport or physical activity.  If you do exercise or play a sport, make sure you don’t feel too sweaty, tired, or uncomfortable afterward. It’s best to stick with a moderate energy activity instead of a vigorous one. For instance, you could shoot a few baskets, but it might not be a good idea to play an actual game of basketball. If the weather isn’t good or if you don’t want to exercise outside for another reason, consider including some indoor physical activity. Even marching or jogging in place for a few minutes should give you a quick energy boost. Clutter such as loose papers, coffee mugs, and trash can be distracting, and prevent you from being able to fully focus and relax while studying. Take advantage of break time to throw away trash and remove items you don’t need from your desk. At the same time, keep in mind that this should be a break. If cleaning your study area seems like a long or demanding process--something to dread--it might be best to skip this activity during your break time and save it for after you finish this study session or before you start tomorrow’s session. Talking with someone in person or over the phone helps break up the monotony of quiet studying, and distracts you from your studies when you need a break. Just make sure you’re able to stop talking once your time is up. Choose someone who will be understanding and willing to end the conversation early--a parent, for instance, or another friend who can coordinate their study schedule with yours. Briefly explain that you’re on a time limit, set your timer as usual, and avoid heavy conversations that are likely to extend past your break time. Healthy snacks such as nuts, fruits, and vegetables are loaded with antioxidants, vitamins, and minerals that give your brain and body the nourishment it needs to refuel so you can get back to...


Занимайтесь спортом с утра. Займитесь интенсивной интервальной тренировкой (ИИТ). Начните заниматься силовыми тренировками. Включите в тренировку кардио упражнения.

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If you currently exercise in the afternoon or evening, consider changing your exercise routine to the morning hours.  Some studies have shown that morning workouts boost your body's ability to burn calories from stored fat instead of using calories you've consume through food during the day.  Schedule workouts for 20 to 30 minutes after you wake up. In addition, getting up in the morning will help ensure you don't get too busy or tired during the day and then skip a workout later on. Changing up your routine can be difficult at first. But after a couple days of getting up earlier (and going to bed a little earlier), you'll be just fine with your new AM routine. HIIT workouts are popular these days and for good reason. Studies have shown they help burn more fat and keep your metabolism elevated longer than traditional exercise.  Typical HIIT workouts alternate between bursts of very high intensity exercise (like sprinting) and bouts of more moderate intensity exercise (like jogging). Include one to two days of HIIT workouts each week. Perform 45 minutes of cardio with a 10 minute warm up and 10 minute cool down. The 25 minutes in between should be devoted to sprinting for 30 seconds to one minute and returning to moderate intensity for two to four minutes. HIIT boosts the production of the human growth hormone by 450 percent for 24 hours. It helps you lose fat rather than muscle, so it is ideal for weight loss. High-intensity is 80 to 85 percent of your maximum heart rate. You cannot keep up a conversation and you get extremely “winded.” Moderate-intensity is 65 to 80 percent of maximum heart rate. You can keep up a conversation with a friend, but are short of breath. Alternate between these two. On alternating days where you are not doing a HIIT workout, include some strength training. Keep in mind that it takes a while to build muscle. However, regular weight training along with a healthy diet can help you to build muscle mass over the course of four to 12 weeks, which will boost your metabolism.   Strength...


Занимайтесь спортом хотя бы по 30 минут в день на протяжении большинства дней недели. Сбросьте лишний вес. Бросьте курить Снизьте стресс и контролируйте его уровень. Регулярно проверяйте свой уровень холестерина.

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Exercise helps strengthen your heart muscles, improves blood flow, and allows your heart to pump more easily with less effort. Find a physical activity you don’t mind doing and add that activity to your daily routine. Start walking, running, cycling, dancing, or swimming, or work with your healthcare provider on developing an exercise routine that works best for you. Keep in mind that the type of exercise you do will impact how much you'll need. In general, try to perform 75 minutes of vigorous exercise or 150 minutes of moderate exercise each week, but check with your doctor first to determine what your heart can handle. If you have existing heart problems, for instance, vigorous exercise may put too much additional strain on your heart; your doctor may advise moderate exercise until your overall health improves. Individuals with thick waistlines and a high body mass index (BMI) of 25 or higher often have high diastolic blood pressure readings since their hearts have to work harder at pumping blood throughout their entire bodies. Focus on losing weight by exercising regularly and eating healthier foods, and consult with your healthcare provider about other effective weight-loss treatments.  If you're notably overweight, losing as few as 10 pounds (4.5 kg) can dramatically improve your blood pressure numbers. Also note that carrying extra weight around your waistline can have an especially strong impact on your blood pressure. As a general rule, aim to have a waist measurement less than 40 inches (102 cm) as a male or 35 inches (89 cm) as a female. . Nicotine in cigarettes narrows your arteries, hardens artery walls, and increases your risk for blood clots, heart disease, and stroke. Stop smoking as soon as possible to lower your diastolic blood pressure, and consult with your healthcare provider about effective smoking cessation methods if you experience difficulty with quitting. When under stress, your body releases chemicals and hormones that temporarily narrow your blood vessels and cause your heart to...


Занимайтесь спортом хотя бы по полчаса в день. Уменьшите потребление спиртного. Наносите солнцезащитный крем каждый раз, когда выходите на улицу.

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Among a host of other benefits, regular exercise stimulates the production of NAD, boosts your metabolism, and can improve your body’s ability to repair damaged DNA. Most adults should get at least 30 minutes of daily exercise. Aerobic exercise is especially beneficial to your overall health, so try to go for a brisk walk or jog, swim, or cycle every day. If you’re not used to physical activity, talk to your doctor before starting a new exercise routine. You should also consult your doctor if you have a history of heart, bone, joint, or other issues. NAD is involved in metabolic processes and cell production, and alcohol interferes with these processes. It’s recommended that men drink less than 2 to 3 alcoholic beverages a day, and for women to consume 1 to 2 drinks or less. If you drink more than your recommended amount, try to reduce your alcohol consumption. UV rays damage skin cells, and your body uses stored NAD to repair the damage. To minimize sun damage, wear SPF 30 sunscreen every day, especially when you’re exposed to direct sunlight for more than 15 to 30 minutes.