Делайте кардио упражнение 3-5 раз в неделю. Выполняйте силовые тренировки 2-3 раза в неделю. Не забывайте отдыхать. Сосредоточьтесь на восстановлении энергии и сил.

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One key part of fat loss is exercise.  Cardiovascular (cardio) or aerobic exercise helps your body burn calories and can support your weight loss.  Maintaining the body’s lean muscle mass and burning calories can be accomplished by performing cardio exercise regularly. Aim for about 150 minutes of cardio each week. Ideally, the exercise performed should be at moderate intensity. This is any activity that raises your heart rate and breathing to a level where it's still comfortable for you to say short sentences without stopping for a breath.  Different types of aerobic activity can include: walking/running, biking, using the elliptical, swimming or dancing. Interval training is a combination of strength training and cardio in short bursts of high and moderate intensity exercises. You can do these types of activity for shorter amounts of time.  Studies show that this type of activity helps support fat loss. A crucial part to fat loss and muscle mass maintenance is strength training. Consistent weight training helps prevent muscle mass loss and can increase the amount of lean muscle mass.  Strength training should be done for about 20–30 minutes per session. Try to work every major muscle group during each training. Make sure to work: core (back, abs and glutes), chest, arms and legs. Strength training activities include: weight lifting, isometric exercises and classes like yoga or pilates. If you're just starting out with weights or strength training, start with low weights and a few repetitions. Do not start out with overly heavy weights or train for long periods of time - this could cause injury. Limit your training frequency for each muscle group to every other day at a maximum. Each specific muscle group should only be directly stimulated one to two times per week in order to allow for full recovery time. Taking a day or two off within the week will help your body recover and continue to maintain and build lean muscle mass. It's important to take off between both cardio and strength training throughout the...


Делайте комплименты Преодолейте страх  прикосновений и оцените его реакцию. Узнайте номер телефона парня Поддерживайте парня и запоминайте важные подробности. Предложите совместно готовиться к занятиям, чтобы проводить время вместе. Организуйте встречу с друзьями, чтобы непринужденно провести время.

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Complimenting him shows that you’re paying attention. Try to keep your compliments short and direct and then let it go. He may respond by saying “thanks,” or he may just smile at you.  For example, you could say something like, “I thought you did a great job giving your presentation in class today.” To compliment his looks, say something like, “Your new haircut looks really good,” or “That sweater really brings out the color of your eyes.” To be a little more flirty, you could say something like, “You always make me laugh!” Making appropriate physical contact, like touching his arm or shoulder, is a great way to gauge how he feels about you. If he smiles and doesn’t draw away from you, that shows he is okay with your affection. If he does pull back, that means he isn’t interested in being that close to you. Small moments of physical contact can help build up more of a bond between the two of you, even if it’s just a friendly one. and text him to talk more outside of school. For your first text to him, say something like, “Hey Josh, this is Ryan. What are you up to?” To start other conversations, you could ask what he thought of school that day, if he started his homework yet, or what he is doing that evening. If he sends back really short texts or doesn’t respond at all, don’t send him multiple texts in a row. Just let it go until he reaches out to you or until you have another legitimate reason to text him. Pay attention to what is going on in his life, like a big test, a sports game or competition, or even something fun, like a vacation. Mention these things when you see him in person. If you have his phone number, you could even send him an encouraging text.  For example, you could send him a text that says, “Good luck at the game tomorrow!” Follow up on important events by asking about them. For example, try saying something like, “I hope you had fun at the away game over the weekend. How did things go?” Before a big test, you could write him a note that says, “Good luck on the test! I know you’ll do...


Делайте комплименты. Будьте проще. Если вы только переехали. Будьте открыты тому, что происходит вокруг вас. Попросите об одолжении. Спросите о еде и напитках.

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A sincere compliment is always a good way to start things off with a new friend. Find something that you honestly appreciate or admire and let that show in your voice. Don't hold back! You can compliment something they work on, their personality, their sense of style, or anything else that you think of. Anatomy may not be the best choice! Being a little silly can help someone who's uncomfortable loosen up a bit and see that you're nothing to be intimidated by. Take this approach if you know that people tend to see you as serious or scary. Do something like ordering your drink by saying, "Appletini. Light on the tiny," or reading them their horoscope in a silly voice after asking their sign. Straight up admit that you're new or don't get out much and ask for advice on the area, fun things to do, or good places to eat. Asking people to talk about something they love is usually the fastest way to get them feeling comfortable an talkative. Pay attention to what's happening around you and you will easily find things to comment on. Changes in the architecture new buildings going up, someone doing something nice for a stranger, upcoming events, etc. All make good ways to break into a casual conversation with someone you're just meeting. This technique should be used sparingly, but it can be a good way to break into a conversation with someone. Ask them to do you a small favor (hold a drink, hold your place in line, grab something you can't reach, give you directions, etc). Just be sure that what you're asking of them only takes about 30 seconds of their time. When they're done helping, thank them and then break into a casual conversation. If you want to break into a conversation with someone at a restaurant, coffee shop, or other area with food, ask them about the drink in their hands or the food that they're eating. Say something about how good it smells and then ask where they got it or what it is. You can then move into a discussion of food in the area or special ingredients in the item, etc.


Делайте комплименты. Делайте что-нибудь приятное для своей подруги (или друга). Слушайте свою подругу. Принимайте человека таким, какой он есть.

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Everyone likes to hear good things about themselves. When someone tells you something nice about yourself, it makes you feel good, right? Well, the same works for other people, too. When you're trying to make new friends, it helps to give that person a compliment because it makes her feel good when she's around you.  All you have to do to give someone a compliment is tell them something you like about them. For instance, you could say, "Your purple shirt is awesome!" or "You're really smart!" Of course, you don't want to stop just because you became friends. Keep giving each other compliments. It'll make you both happier. Like compliments, people like it when you're nice to them. Plus, being nice to someone helps you make friends. When you do nice things for people, they want to hang around you more and be your friend because you're fun to be around. For instance, bring them a treat from home when you bake, or help them out when they're struggling with a problem. You could also make them a bracelet to show you want to be friends. Everyone likes to talk about what's going in their life. When you want to be a friend to someone, you can't just talk about what you're doing all the time. You also need to give your friend a chance to talk, too. Ask them how their day is going, and see what they say.  Respond to what they say. For instance, if they say, "I'm really sad," say, "I'm sorry. Why are you sad?" In addition, it's important to listen when your friend is going through a tough time. Everyone has problems from time to time, and it usually helps to talk about it. When your new friend is feeling down, ask them what's wrong. See if they want to talk about it, and then listen to what they have to say. Being a good friend means being there for them when they need someone to listen. Social skills come easier to some people than others. If you want some practice, ask your parents. They can help you build your listening skills.  You can also use nonverbal listening cues. Look the person in the eyes, nod when they...


Делайте короткие вдохи. Займитесь экстремальным видом спорта. Займитесь интервальной тренировкой. Смените вид физической деятельности. Выпейте кофе.

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Physically, taking short rapid breaths can cause an adrenaline rush. This may be because people often breathe quicker in response to danger. If you want to stimulate an adrenaline rush, try taking a few short and quick breathes and see if you feel an increase in your heart rate and overall energy. Be careful. If you feel yourself losing control of your breathing, stop. You do not want to accidentally begin hyperventilating. Action sports are a great way to increase adrenaline. Regular physical activity is also great for your overall health. If you're looking for an adrenaline rush, try something like mountain biking, snowboarding, or surfing.  For an added effect, pick an activity that scares you a little. This can increase your adrenaline. If you're a little scared of open water, go surfing.  You can also try engaging in team action sports, like joining a hockey or football league in your area. Playing a sport that requires a lot of physical exertion as well as contact with other players may release some adrenaline. Interval training is a form of exercise where you alternate between an even, steady pace and exerting yourself as much as possible. For example, you may spend 4 minutes biking at a steady pace and then spend 2 minutes biking like you're being chased by a wild animal. Not only can this cause a spike in adrenaline, you'll end up burning more calories and building your overall strength. When first starting interval training, go slowly. The adrenaline released will often make you feel like you can push yourself harder. However, you should stick to 1 to 2 minute intervals of intense training to avoid straining yourself. Simply switching things up can sometimes help release adrenaline. Our brains are naturally wired to fear the unknown. Trying something new can result in a sudden increase in adrenaline. Try a new sport or physical activity in place of your regular work out. See if you notice an adrenaline rush. Coffee can stimulate the adrenal glands in the kidneys, releasing adrenaline and triggering...


Делайте левой рукой все. Поднимайте левой рукой тяжести. Научитесь жонглировать. Тренируйтесь с мячом. Научитесь играть на музыкальном инструменте. Займитесь плаванием. Мойте посуду левой рукой. Начните выполнять левой рукой задачи, требующие большей точности. Не забывайте, что вы все должны делать левой.

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Skill automatically transferred from your right hand to your left hand somewhat in all those previous years of your life so it won't be extremely hard to start doing things with your left hand at first. Since skill also automatically transfers from one task to another task somewhat, you will gain the skill faster to do a specific task with your left hand if you do all tasks with your left hand than if you do just that task with your left hand. Be patient. Some people say the older you are, the harder it is to change to left-handedness but that's misleading. The illusion that changing handedness is easier at a younger age comes from the fact that the higher the skill you have with your right hand, the lower the patience you have for a given amount of skill in your left hand. In fact, the older you are, the shorter it takes for your left hand to gain a given absolute amount of skill. The easiest, but most important thing you can do to strengthen your left hand is to use it to complete all of the actions and activities you would normally do with your right hand.  Make an effort to brush your teeth holding the toothbrush in your left hand. You can also comb your hair, pick up your coffee cup, butter your bread and open doors with your left hand, among many other daily activities. Also try throwing darts (in a safe environment), playing pool or throwing and catching a softball with your left hand If you're finding it hard to remember, and keep using your right hand accidentally, try bandaging the fingers of your right hand together. This will prevent you from being able to use it and force you to use your left hand instead. One of the best ways to strengthen your left arm and hand, and correct any strength imbalances between your dominant and non-dominant sides, is to lift weights.  Hold a dumbbell in your left hand and do exercises such as bicep curls, kickbacks, hammer curls and dumbbell presses. Start with a low weight, then move up to heavier weights as your strength improves. Learning how to juggle using...


Делайте легкие физические упражнения перед сном. Выпейте горячий травяной чай или воду. Примите горячую ванну или душ. Наденьте теплую пижаму, состоящую из нескольких слоев. Положите рядом с собой пледы и одеяла (несколько штук). Не пожалейте денег и купите электрическое одеяло или наматрасник с подогревом. Отрегулируйте температуру на термостате.

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This will warm up your body temperature as you prepare for bed. Try a simple stretching exercise, with deep breathing, to warm yourself up.  Stand with your legs hip distance apart. Breath in deeply and raise your arms to the ceiling. Roll your shoulders back and tuck your tailbone towards the floor. As you exhale, lower your arms so they rest at your sides. As you inhale, raise your arms to the ceiling again. Stretch as far as you can towards the ceiling. As you exhale, lower your arms. Continue to raise and lower your arms, breathing deeply with each movement, for 10-12 breaths. A warm beverage will increase your body temperature and gives you a sense of warmth. Choose herbal tea, with no caffeine so it won’t keep you up at night. You can also have a mug of hot water with lemon and honey to keep you warm. Avoid hot cocoa or hot chocolate, as the caffeine and sugar in the powdered mix will likely keep you up at night. Soaking in the steam of a warm shower or bath can warm up your body and keep your body temperature up for when it’s time for bed. Layer your clothing so you trap in your body heat as you sleep. Wool long johns, a flannel shirt or sleep set, long sleeve t-shirts and sweaters are all items you can layer on for warmth. Wearing layers, as opposed to one big, fluffy one piece sleepsuit, allows you to shed clothing throughout the night as your body warms up. Sleeping at a slightly cold temperature has been shown to lead to deeper, longer sleeps. You want to be careful not to warm your body up too much, as this could lead to fitful sleep or discomfort while sleeping. Wearing layers allows you to adjust your body heat as you warm up. Create a warm atmosphere on your bed with layers of blankets and comforters at the foot of your bed or on a chair by your bed. If you become cold in the night, you can then reach for a blanket or an extra layer. Place a blanket over your feet before going to bed to keep them warm. Your feet are often one of the first parts of your body to experience cold temperatures. If...


Делайте легкую зарядку. Не употребляйте непастеризованные молочные продукты и сырое мясо. Воздержитесь от употребления табака, алкоголя или наркотиков. Избегайте излучения и ядов. Снизьте уровень стресса. Опять же, ограничьте потребление кофеина. Задумайтесь о принятии прогестерона.

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It's very beneficial to you and your baby to get moderate exercise everyday, but avoid over-exerting yourself. Extreme exercise may increase your risk of miscarriage because it heightens your body temperature and reduces the blood flow available to the fetus. Avoid contact sports that might cause you to jolt or fall and potentially injure the baby. Infections caused by these products include listeria and toxoplasmosis, which can increase your risk of miscarriage. Although rare, these infections can be avoided by simply making sure that all of your meat is cooked (this means no raw sushi!) and that your dairy products are pasteurized. As with any pregnancy, drugs should be avoided completely while attempting to conceive and especially once you know you are pregnant. In addition to being extremely unhealthy for you and your baby, using these drugs can also increase your risk of miscarriage. Do not get x-rays of any kind during your pregnancy. Stay away from materials such as arsenic, lead, formaldehyde, benzene, and ethylene oxide, as these may harm your baby. When you are stressed out, your body has a more difficult time fighting off sickness and keeping you healthy. Try to keep calm throughout your pregnancy by practicing any techniques that may help you relieve stress. For some this may be deep breathing, meditation, visualization, maintaining a yoga practice, or even painting or gardening. Do not drink more than two cups of coffee per day or ingest more than about 200mg of caffeine per day. A female sex hormone, progesterone causes secretory changes in the uterus lining that are necessary for a fertilized egg to thrive. Some miscarriages may be a result of inadequate progesterone secretion. During the first trimester of pregnancy, progesterone may help reduce the risk of miscarriage. Ask your doctor if progesterone is an appropriate option for you to consider.


Делайте макияж, чтобы придать коже бронзовый оттенок. Попробуйте использовать автозагар. Нанесите лосьон-автозагар. Нанесите спрей-автозагар. Не переусердствуйте.

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There are plenty of makeup tricks to give you the gorgeous tan you've been looking for, many of which are easy to do. Using makeup is the safest, but also most temporary, way to darken your skin. One great method is using bronzers and shimmer powders. You'll need a few simple products to create your new tan look, all of which can be found online or at any makeup department or convince store.  You'll need a cream bronzer, a powder bronzer, a highlighter or shimmer powder, a small powder brush, and a regular powder brush. Start off by using a small powder brush to sweep a cream bronzer across both cheeks, under your eyes, and across the bridge of the nose. The key is to apply it where you would naturally get tan on your face. Next, take your powder bronzer and apply it to your cheeks and temples with your regular powder brush. Blend both bronzers thoroughly to avoid makeup lines. Lastly, take your highlighter or shimmer powder and apply it along your cheekbones, above your upper lip, and along the outside of your eye / eyebrow area with your regular sized rider brush. Be sure to blend your bronzers and shimmer powders to avoid makeup lines. Sunless tanning products, also known as self-tanners, are a great way to give your skin a beautiful tan without being exposed to harmful ultraviolet (UV) rays. Self tanners are easy to use and come in many different types and shades, making them the perfect option for many people. You can purchase self tanning products online or at your local convenience store. Your tan from a self tanning lotion or spray will typically last 3-5 days.  Try a self tanning lotion at home for a speedy tan. This lotion isn't difficult to apply, but it's easy to miss a spot or two. Be sure to keep some extra lotion to dab in spots you may have missed. Use a gradual self tanning lotion. Gradual self tanners are the most natural looking and easy to control, but will take a 4-7 days to get you the results you're looking for. If you're not in a hurry, a gradual self tanning lotion is recommended. Get...


Делайте маникюр Управляйте стрессом. Займите свои руки. Проконсультируйтесь с психотерапевтом.

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. If you notice a rough edge on a nail, then you might be tempted to bite that nail. That is why it is a good idea to keep your nails manicured when you are trying to stop biting them. You may be less likely to bite your nails if they are clean, trimmed, and painted, even if it is just with a clear polish.  Try giving yourself a manicure at least once per week. Trim your nails, file and buff them, and then apply a coat of nail polish. You can also purchase special nail polishes that are meant to help you quit biting your nails. These polishes will taste bitter if you bite your nails. Feeling stressed can increase the chances that you will bite your nails.  However, by managing your stress, you may be able to decrease the urge to bite your nails. Some strategies you might try include:  Getting more physical activity, such as walking, running, biking, dancing, or swimming.  Practicing yoga.  Meditating.  Using deep breathing. If your hands are idle, then this might increase the chance that you will bite your nails. However, if you can keep your hands busy most of the time, then you may be less likely to bite your nails. Some activities you might try include:   Playing an instrument.  Knitting or crocheting.  Making jewelry.  Cooking or baking. If your efforts to stop biting your nails have not worked, then you might consider seeing a mental health professional, such as a therapist, for help. A therapist can help you to get to the root of your nail biting and help you find ways to stop the behavior.


Делайте маникюр каждые две недели.

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Only file your nails once every two to four weeks. Filing your nails too frequently can damage them as they won’t have time to grow properly.


Делайте массаж бровей для улучшения кровообращения. Включайте в свой рацион продукты, которые богаты витаминами и белками. Нарисуйте брови карандашом, а также используйте пудру для бровей.

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Your hair follicles need vitamins, nutrients, and proteins to function properly and build strong hairs. These are delivered through the blood stream, and massaging your eyebrows can stimulate circulation, ensuring your cells get the nourishment they need. Gently massage your eyebrows using the tips of your fingers. Make circular motions along the length of your brow bone. Your blood system delivers nutrients to the cells in your hair follicles, but it's up to you to provide your body with those nutrients. A healthy, balanced diet will keep your hair strong, glossy, and can prevent some types of hair loss.  Eat proteins like nuts, chicken, turkey Greek yogurt, and eggs to prevent hair growth from stalling or entering a resting state. Your hair is made from proteins, and can't produce new hair if you aren't providing your body with enough protein.  The B vitamin biotin can be found in eggs, almonds, wheat bran, salmon, and avocados. Biotin enhances hair growth and can also make hair grow faster.  Dark greens like spinach, kale, and chard contain vitamins A and C. Vitamin deficiencies can cause your hair to fall out. If you're feeling impatient, you can use makeup to make your brows look fuller or fill in any bald patches. Use a sharp eyebrow pencil and draw "hairs" with light, feathered strokes. Concentrate on holes and sparse areas. Follow this up with a dusting of brow powder, which clings to your existing hair, and your eyebrows will look fuller.  Never stray too far from your natural eyebrow color. If you are a brunette or a redhead, look for a pencil that is one shade lighter than your hair.  If you are a blonde, look for a pencil that is one shade darker than your hair color.


Делайте массаж груди. Перестаньте носить бюстгальтер. Применяйте травы. Поговорите с доктором о противозачаточных таблетках. Подберите бюстгальтер, который будет делать вашу грудь визуально больше. Будьте терпеливы.

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It has been rumored, though remains scientifically unconfirmed, that massaging your breasts daily helps stimulate blood flow to the breasts and allows natural hormones taken in your diet to reach breast tissue more effectively. In turn, your breasts grow. A 15-year French study recently reported results that bras cause women's breasts to sag over time. Researchers found that going braless increased the elasticity of the breasts making them perkier. This study goes against previous reports that bras support women's breasts and fight sagging. However, keep in mind that this study only applies to women ages 18 to 35 who have never worn a bra before.  The study found that women who never wore bras had nipples on average seven millimeters higher (relative to their shoulders) than women who wore bras regularly. Consult a local health food nearby or a naturopath about taking natural female health supplements and herbs. These should help your breasts appear fuller and more-filled out. Try to stick to natural products, though.  Marshmallow root, for example, is one natural herb that can help, apparently, breast growth. Be sure to consult your physician, though, as this particular herb can interfere with other medications you may be on. Keep in mind that there is no evidence to support herbs helping with breast growth. Birth control pills contain hormones - most importantly estrogen - that will affect breast size. Hormones should, however, be considered a last resort.  There are several reasons to start taking birth control pills in addition to decreasing the risk of pregnancy. The hormones in birth control pills can regulate your period, make periods less painful, and reduce the symptoms of PMS. If you are a teenager who has not yet used birth control pills, then talk to your parents and doctor about monitoring your hormone levels. Note, however, that weight gain should not be the only reason you opt to start taking the birth control pill. It is a form of medication and will have other side-effects on your body, so...


Делайте массаж губ. Проводите отшелушивающие процедуры. Используйте гранатовый скраб для губ.

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Massages can increase blood flow and brighten your lips. Massage your lips with almond oil every night before bed to deeply moisturize. Alternatively, massage your lips with ice cubes to moisturize and make them appear fuller and pink. There are several ways to exfoliate your lips. You might choose to use an exfoliating scrub, or you could buff them with a toothbrush.  Make a sugar scrub by combining a tablespoon of white or brown sugar with just enough honey or olive oil to make a paste. Rub the mixture vigorously over your lips. After a minute wipe off with a damp washcloth. Alternatively, use a dry, soft-bristled toothbrush to buff away the dry skin. Apply light pressure to the toothbrush and work the bristles in a circular motion. Follow with a soothing lip balm. Repeat twice a week. If irritation happens, reduce the number of times per week or rub more gently. Pomegranates can make your lips pinker. Crush 1 tablespoon (15 ml) of pomegranate seeds, and then mix the powder with milk to create a paste. Rub the paste onto your lips, then rinse it off after 2-3 minutes.  Repeat as desired. Discontinue if irritation occurs.


Делайте массаж кожи головы с применением теплого масла. Делайте маску для волос. Попробуйте воспользоваться касторовым маслом. Используйте яблочный уксус для ополаскивания волос.

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A warm oil scalp massage uses natural oils to improve the health of your scalp and encourage hair growth. Oils like coconut oil, olive oil, jojoba oil, and argan oil can all be used during your scalp massage. Keep in mind warm scalp massages have not been scientifically proven to lead to faster hair growth.  Start by warming up the oil in a bowl of hot water. Test the oil before you use it to make sure it is not scalding hot; you want a comfortable temperature that will not damage your scalp or your hair. Use your fingertips (not your fingernails) to gently massage your scalp with the warm oil in slow, circular motions. If you have a partner or a friend close by, ask them to help you massage your scalp. Have them massage your scalp with their fingertips for about 3 minutes. Then, run the oil through your hair and let it sit for about 30 minutes. Shampoo your hair well, possibly more than once, to remove the oil. Do the oil massage on the days when you normally shampoo, so that you do not end up washing your hair more often than usual. Give your hair some TLC and encourage your hair follicles to grow faster by applying a hair mask once or twice a week. You can make your own natural oil mask or buy over-the-counter hair masks at your local drug store or beauty supply store.  Combine 1 cup (237 ml) of coconut oil with 1 tablespoon (14.8 ml) almond oil, macadamia oil, and jojoba oil. Apply the mask to damp hair and leave it in for ten minutes. Then, wash and condition your hair as you normally would. To avoid over-washing, use your hair mask on days when you normally shampoo. Castor oil is known for its beneficial effects on skin and hair. Using a castor oil hair mask may help your hair to grow faster and healthier.  Start by massaging your scalp with castor oil and allowing the oil to fall into your hair. Wrap your hair and head with a plastic shower cap so the oil stays put. Some of the oil will probably seep out from under the cap, so you may want to spread a towel on your pillow to protect your pillowcase....


Делайте массаж кожи головы. Питайтесь правильно. Пейте достаточное количество жидкости. Защитите волосы от неблагоприятных факторов. Подрезайте кончики волос.

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Massaging the scalp improves blood circulation in the area, which promotes the growth of healthy new hair. Get in the habit of massaging your head every time you're in the shower. Using the tips of your fingers, massage your scalp in small circular motions, making sure to cover every spot.  For a nourishing massage, dip your fingers in almond, jojoba, olive or coconut oil before starting. Tea tree oil is said to promote hair growth; try diluting five drops in one tablespoon of olive oil, then massage it into your scalp. The food you eat has a big impact on your hair. If you're not getting enough vitamins and nutrients, your hair will look unhealthy and dull or can become brittle. The best way to avoid a deficiency is to eat a varied diet that includes protein, fruits, grains, vegetables, and a healthy amount of fat. Also realize that broad malnutrition that affects your hair can be caused by crash diets, or eating disorders like anorexia and bulimia.  Omega 3 fatty acids, found in salmon, sardines, flax seeds, and avocados Protein, found in meat, fish, eggs, beans and tofu Other foods to try include clams/oysters, peanuts, peppers, Greek yogurt, papaya and other fruits high in vitamin C like citrus. If you suspect you have a vitamin or mineral deficiency that is causing problems with your hair, consider if your diet contains enough iron, zinc, biotin and vitamin B12 (B12 must be supplemented if you are vegetarian) and talk to a doctor about your concerns. Dehydration is another common culprit when it comes to dry, damaged hair. Be sure you drink plenty of water during the day. When you feel thirsty, reach for pure water instead of coffee or soda, which can act as diuretics and dehydrate you.  Alcohol can dehydrate the body fast. When you have an alcoholic drink, follow with a large glass of water. Try carrying a water bottle along during the day so you're never without water. Hair is easily damaged by the sun, extremely cold air, and air pollution. Wear hats designed to protect you from these environmental...


Делайте массаж. Употребляйте богатую витамином C пищу. Ешьте больше ягод. Пейте зеленый или имбирный чай.

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Stimulate your circulation and relax yourself with a professional massage or one you do yourself. This can boost nutrients to the skin and relieve stress, both of which may not only get rid of wrinkles, but prevent them in the future.  Locate a qualified massage therapist online or ask your doctor for a recommendation.  Rub on a small bit of your favorite lotion with firm but gentle pressure. Focus on areas especially prone to wrinkles, such as your neck, under your eyes, or your forehead. Incorporate different foods into your diet every day that contain high amounts of vitamin C. These can build collagen, which makes your skin look firmer. They can also protect your skin from UV damage that causes wrinkling. Some examples of foods high in vitamin C include:  Tomatoes Chili peppers Mango Strawberries Broccoli Pineapple Use a wide selection of colorful berries at most meals. These contains polyphenols and antioxidants that promote cell regeneration that may reduce the appearance of wrinkles and prevent them in the future. Choose any of the following berries to reap their wrinkle-busting potential:  Blueberries Raspberries Strawberries Blackberries Currants Pomegranate Both green tea and ginger tea are full of antioxidants that can slow the signs of aging. Drinking a cup of tea every day can be a great way to keep your skin looking beautiful while also getting some relaxation.  You can mix honey into your ginger tea to add more anti-aging benefits, as well as a bit of sweetness. You can also create a face mask using green tea. Simply mix green tea powder into brewed white tea until it becomes a paste. Apply the paste to your skin, then rinse in 15 minutes.


Делайте множество высоковероятных попыток. Занимайте позицию полусреднего нападающего боулера. Бросайте с вашей сильной стороны. Тренируйтесь постоянно.

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Durant shoots the ball. A lot. If you want to start shooting like KD shoots, start taking lots of shots and upping your shooting average. Focus more during practice on pure shooting drills and less on dribbling or other types of exercise. The jump shot is key to Durant's success and his playing style. Don't hog the ball, wait for high-probability attempts at a range you're sure you can hit from. Unlike Kobe, who makes plays from scratch, Durant's a team player who waits for the play to come to him. Like lots of high-scorers, Kevin Durant is deadly on the inside. His drive and his dribbling skills on the cut aren't necessarily his most famous attributes, but shot-diagrams prove that the majority of his points come from inside. His tremendous height makes his inside play aggressive and high-probability, especially when matched with his outside accuracy. Shot charts show that the majority of Durant's points come from his right side, both in the paint and outside 3-point range. While he's accurate, or at least at the league average from all over the court, he's most deadly from the right side. Again, one of the Durant trademarks is his smarts, and knowing where the high-probability shots are and when to take them. Durant is less accurate from long-range when he's lined up straight on, and takes less attempts from that location on the court. To shoot like Durant, take it on an angle when you're in long-range, or cut into the paint. If you want to shoot like Durant, there's no quick fix. You've got to start working on a regular shooting routine, practicing until you've got a jump shot you can take in your sleep. Practice on your strong side and your weak side, practice after running sprints when you're exhausted and can barely lift your arms, practice three pointers, turn-around jumpers, and free throws. Practice constantly.


Делайте мостик бедрами. Выполняйте упражнение "Плавание на полу". Сжимайте мышцы таза. Поза охотничьей собаки. Добавьте выпадов. Задействуйте мышцы кора, выполняя планку. Используйте фитбол для повышения сложности.

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The hip bridge also works to strengthen the muscles in your lower back and core that support your spine, putting you at less risk for lower back pain. Lay on your back for this exercise with your knees bent and feet flat on the floor, as you did for pelvis tilts.  Lift your hips toward the ceiling, keeping your knees bent and engaging your core. Stop when your hips are even with your knees, such that you could draw a straight line (or a bridge) from your knees to your shoulders. Hold the position for 5 to 10 seconds, breathing deeply, then lower to the ground. Perform 10 repetitions of this exercise. For this exercise, also known as the Superman exercise, you want to lay face-down on the floor with your legs extended behind you and your arms extended straight overhead.  If you're already laying on your back, flip over onto your stomach. Reach your hands over your head and extend your legs behind you. Raise your legs a few inches and kick them, alternating sides. You also can lift your left leg and right arm together, then lower and lift your right leg and left arm. Complete 10 to 20 repetitions of this exercise. The pelvis tilt helps strengthen the muscles at the base of your abdomen as well as the muscles around your lower back. Become familiar with contracting this muscle to help strengthen it so you have fewer lower back problems.  Press the curve of your lower back into the floor and hold it for 5 to 10 seconds, breathing deeply, then release. Do 10 repetitions of this exercise. To do this exercise, lay on your back with your knees bent so that your feet are flat on the floor. Your legs should be about hip-width apart. The bird dog exercise can help stretch and strengthen your lower back, as well as improving your balance. Start the bird dog exercise by getting on all fours with your knees directly under your hips and your wrists directly under your shoulders.  Reach your left arm forward and your right leg backward, creating a straight line from your fingertips to your heel. Keep your back flat, hold for...


Делайте мостик. Выполняйте растяжку грудных мышц в стойке на четвереньках. Выполняйте упражнение «пловец».

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This exercise is helpful because it encourages your body to go backwards instead of hunching forwards. Lie down on your back on an exercise mat with your arms down at your side. Bend your knees and place your feet flat on the mat. Press your feet and arms into the mat and lift your pelvis. Your knees should be in line with your ankle. Try to hold this position for at least 10 seconds. When you go back down, don’t just drop to the mat. Slowly lower yourself by keeping your muscles flexed the entire time. If you have a hunchback, then it is likely that you also have reduced spinal mobility. To boost it back up, get down on all fours on an exercise mat. Move your right hand so that it cups the back of your head. Dip your right elbow slightly under your left pectoral muscle. Then, swing it slowly upwards, moving as high as you can while keeping your other hand and knees still on the mat. To get the most benefit from this move, follow your rotating elbow with your eyes. Remember to switch sides to balance your body. Lie down on an exercise mat on your stomach. Extend your arms and legs outward in front and behind you. Keep your palms facing the mat. Rest your head on the mat as well. Then, lift your head up along with your right arm and left leg. Hold them for a few seconds. Drop them down and repeat with your head, your left arm, and right leg.


Делайте небольшие одолжения супругу. Выделяйте время для вечерних свиданий. Сделайте ему массаж. Попросите его лечь и снимите напряжение с его спины. Приложите усилия, чтобы поладить с его семьей. Устраивайте совместные путешествия. Поддерживайте огонь в постели. Уважайте его независимость. Время от времени участвуйте в его увлечениях.

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One way to show your husband that you love him is to do little favors that let him see how much you care for him. If he’s having a busy week at work or just a rough day, then making the effort to help him out during his daily life can really show him that you love him and that you care about him  While you don’t need to get into the habit of doing everything for him, just doing the right favor at the right time can really show him how much you care. Here are some ideas: Bring him lunch to work if he forgot it. Pick up fresh coffee and a pastry for him in the morning if he has a big day at work. Pick up that book he’s been meaning to read at the store. Help him with a simple chore, like doing laundry or walking the dog, when he’s having a crazy week. Make that call to the maintenance man that he’s been putting off all week. Don’t just watch a movie at home with the kids or consider your date night the afternoon you’ve spent at your company picnic.  Make an effort to block off time on your calendar just for the two of you to reconnect and to be together. Though you may think you’re too busy for a traditional date night, this is an important way to show your husband you love him. Date night doesn’t have to mean a romantic meal and a movie, either. Think about the kind of date night that may appeal most to your husband. Maybe you can mix things up and check out the new brewery in town or go to a night As game, for a change. If you plan at least a few date nights per month on your calendar in advance, then this will show that you love him and want to make the effort. Look nice on your date night and show him that you really care. Take time with your hair, clothes, and jewelry so he sees that you treat it as a special occasion. Sometimes, the best way you can show your love is through action. If your husband had a long day at work, or even if he just looks a little down, take the time to massage his neck, back, shoulders, or, if you’re really feeling loving, his feet. This can be a great way to show your love just...


Делайте небольшие шаги. Проявите самоконтроль и самодисциплину. Дело мастера боится. Никогда не падайте духом. Будьте уверенными в себе.

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Instead of focusing on the end-goal, break the process down into manageable, daily goals.  For example, instead of saying "My goal today is to get a raise at work," approach the goal from a more manageable perspective. Start with smaller goals, such as getting to work early every day, or going out of your way to have a conversation with your boss. The point of the baby steps is to build up to your end-goal through obtainable, tangible steps. There are countless distractions in today's world, and it can be easy to get side-tracked. Keep your Must-Do list handy and refer to it whenever you feel yourself drifting off course.  Don't allow yourself to get sucked into time wasting activities when you have goals to obtain. Set aside designated leisure time for the day. Resist the temptation to "work on it tomorrow." Remind yourself that you need to accomplish your list today. Take the time to practice skills that you haven't mastered yet. More skills means more opportunities for you.  Hone your skills that you need to achieve your goal. For example, if you are looking for a raise, work on the skills you need for the job on your free time in order to increase your effectiveness at work. Broaden your skillset. Work on skills that may not relate to your current goals, but that interest you. Not only will this keep you productive, it will make you a more well-rounded and capable person. You will hit obstacles and setbacks. Keep your mind focused on your goals and your heart positive. Celebrate each small victory to give yourself a boost in spirit. Approach each defeat as a lesson to be learned; dust yourself off and try another way. Confidence is essential to obtaining goals and changing your life. It will affect all of your interactions with others, and will drastically increase your motivation. Take pride in your actions and thoughts, and own your mistakes.  Be able to laugh at yourself, but avoid self-deprecation. There is a difference between being confident and being cocky. Avoid over-inflating your ego by...


Делайте небольшие шажки. Улучшаем осанку. Тренируйтесь, нося высокие каблуки дома.

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Walking in the highest heels isn't like the walking you learned to do when you were a child, so you have to do a few things that might feel counterintuitive: Take small, slow steps, making sure not to bend your knees any more than you normally would. You'll notice that high heels tend to shorten your stride a bit. The taller the heel, the shorter the stride ends up being. Don't try to fight this by taking bigger steps—stick with small, dainty steps which will make your walk look more natural and help you to feel more comfortable. Wearing heeled shoes shifts your centre of gravity, and your lower back arches in order to compensate if you don't maintain excellent posture.  Imagine there is a piece of invisible string holding your head upright—your head should be in line with your spine and your chin should be parallel with the floor. Avoid looking down when walking in high heels!  Put your shoulders back and down and keep your arms relaxed at your sides. Swing your arms slightly as you walk for balance.  Keep your abdominal muscles engaged, sucking your belly button towards your spine. This will help your stand up straighter while also making your look thinner.  Bend your knees slightly, they should never be locked when walking in heels. Keep your legs close together as you walk and point your toes directly ahead. Wear your heels for a day around the house before you wear them out. This will not only allow you to get used to wearing them, but it will also create scuffs on the bottom so that they're less slippery. Make sure you practice doing all the things you would normally do while walking, such as: walking, stopping, pivoting, and turning around.


Делайте обучение индивидуальным. Познакомьте ее с туалетом. Разрешите вашему ребенку посидеть раздетым до пояса какое-то время. Научите ее вытираться правильно.

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Your daughter may feel more comfortable and excited about learning to use the potty if the experience is tailored to her.  Choose a training potty or training seat with a design or color that appeals to your little girl. If possible, write her name directly on the training device, or allow her to decorate the sides of the training potty with colorful stickers. Similarly, when it is time for your daughter to switch to underwear instead of diapers, choose colorful, fun designs to make her feel eager about wearing them. Your toddler may feel apprehensive about climbing onto the potty since it seems so unfamiliar, but you can help ease her anxiety by allowing her to transition into the process gradually.  Let her start with her clothes on.  By allowing her to sit on the potty with her clothes on, you are allowing her the chance to get accustomed to the view and to the way the seat feels. Transition to a pants-off approach after a week or so. After she seems comfortable sitting on her training potty with her clothes on, she might be ready to sit on it with her pants off. If she resists, though, give it more time. Avoid getting into fights or power struggles that could dampen the experience and make her even more resistant. Children often have an easier time determining when they need to use the bathroom without clothing on. Make sure that your daughter's training potty is nearby, and rush her there as soon as her body language suggests that she needs to go. Encourage her to sit until she goes. Keep her entertained while she's waiting.  Supply her with a stack of picture books, or a few toys to play with. Books and videos that are about potty training are especially helpful because they will reinforce what you are trying to teach her. Girls are at a higher risk of developing urinary tract infections, and girls in the middle of potty training are at an even higher risk since they are more likely to spread bacteria around. Instruct her to move the toilet paper from front to back. If she cannot remember to move the...


Делайте овсяные маски для лица, если у вас угри, чувствительная или жирная кожа. Если у вас тусклая, сухая кожа, попробуйте йогуртовую маску. Наложите на лицо немного меда. Приготовьте простой скраб из сахара. Принимайте молочные ванны, особенно если у вас сухая кожа. Используйте натуральные масла для увлажнения кожи. Выделите день для спа-процедур.

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Oatmeal is great at soothing irritated skin and absorbing excess oil. Mix 5 tablespoons (25 grams) of finely-ground oatmeal with enough water or milk to make a paste. Spread the mixture over your face and wait 20 minutes. Wash the mask off using lukewarm water, then pat it dry with a soft, clean towel. For a more scrub-like effect, massage the mask against your skin using circular motions. Yogurt is very moisturizing. The lactic acid in it also makes it mildly exfoliating, which can help brighten dull or sallow skin. Mix 2 tablespoons (30 grams) of full-fat Greek yogurt with 1 to 2 teaspoons of honey. Apply the mask over your face and wait 20 minutes. Wash it off using lukewarm water, then gently pat your face dry with a soft, clean towel. Consider adding a squeeze of lemon juice to brighten your skin or reduce acne. Honey is hydrating, moisturizing, antibacterial, and antimicrobial. It is great for all skin types. All you have to do is spread some honey over your face and wait 15 minutes. Wash the honey off using lukewarm water, then gently pat your face dry with a soft, clean towel. Start with equal parts of sugar and oil. Mix everything together in a bowl, then massage it over your lips, face, or arms and legs. Use brown sugar for a gentler scrub and white sugar for a regular scrub. You can use any type of oil you want, but coconut oil or olive oil would work best.  Need something stronger? Try salt! Need something softer? Use ½ part sugar and 1 part oil instead.  Add some fragrance with essential oil or vanilla extract. Add some honey for extra moisture. Fill your tub with warm water and add ½ to 1 cup (120 to 240 milliliters) of whole milk or coconut milk. Regular milk is mildly exfoliating, and coconut milk is ultra-moisturizing. Mix it up with your hand, then step into the tub and soak for up to 20 minutes. For a fancier milk bath, try:  Combine 2 cups (250 grams) of powdered whole milk, ½ cup (65 grams) of cornstarch, ½ cup (90 grams) of baking soda, and about 10 drops of essential oil (optional). Let...


Делайте особый упор на опыте работы с детьми. Расскажите о своих профессиональных навыках. Высказывайте заинтересованность в работе. Задавайте вопросы касательно детей. Будьте честными. Задавайте вопросы о том, что же от вас ожидают. Не начинайте разговор об оплате первыми. Приготовьте ответы на самые часто задаваемые вопросы.

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Whether you're a recent graduate or you've been working as a nanny for many years, you need to communicate to the parents why you are qualified for the position. Make sure to communicate how your experience is relevant to this specific job.  Even if you've never worked as a nanny before, you can probably think of some relevant experience you've had with children. Babysitting, working as a tutor, and volunteering at a summer camp all count as relevant experience.  If you have a degree in early childhood development or a related subject, talk about the kinds of classes you took and what you learned. Some parents may have no idea what your degree entails. Be sure to highlight any special skills that you have that could benefit the children. Knowledge of childhood development is a huge asset, but there are also many other skills that parents may be looking for. Be sure to mention the following skills, as well as any other unique talents that set you apart.  Second language Culinary abilities Musical or artistic talents Teaching or tutoring experience Exceptional driving record The parents want to know that you will be energetic and engaged when you're with their children, so you need to seem genuinely excited about the opportunity.  Try showing enthusiasm by talking about some of your favorite activities to do or your favorite meals to prepare. Asking questions about the children will not only make you seem more interested in the job, but it will also give you clues about what qualities the parents might be looking for in a nanny.  Find out how many children the family has and how old they are. Ask about the children's interests and activities. Find out if the children have special medical needs or behavioral challenges. Learn how the parents discipline their children and what guidelines they expect you to follow. Your answers should show that you are experienced, professional, and friendly, but they should also be true. Don't lie during an interview, even if you think it will help you.  Keep in mind that you are...


Делайте осознанный выбор. Обратитесь за советом. Двигайтесь вперед, а не назад.

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If you think making a drastic decision is the only way out or the only thing that will make you happy, think again. You likely have more than 1 option to choose from. For example, if you’re unhappy at your job, consider shifting positions, working at another branch, or asking to move up in your company. While it can be fun to make impulsive decisions, don’t let them rule your life. Gather information and examine your choices first.  If you feel like buying fancy things is the only way you experience happiness, find other ways to feel fulfilled, like growing a garden or learning how to dance. Get into the habit of waiting 24 to 48 hours before buying items that you suddenly want. Carefully and thoughtfully consider your options before moving forward. You don’t have to make drastic choices to be happy. Try to give yourself a few months to think about making a big change, such as changing careers or moving to a new city. If you feel ready to make some big decisions, seek some wise counsel from someone you trust. This might be a parent, friend, therapist, or spiritual leader. Listen to what they have to say, even if you don’t like it. They may share some perspectives you haven’t considered. If you’re planning to quit your job, leave your spouse, or make a big purchase, talk it over before going through with it. Many people who hit mid-life think that turning back the clock is the answer to moving ahead. While acting young, looking young, and dating young people might feel good for a few moments, it won’t solve your problems.  You may postpone feelings of confusion but they will likely not go away. No amount of fancy things or nice cars will actually turn back the clock. It’s best to acknowledge your age and be okay with it.  For example, if you’ve put your worth into your looks all your life, try to find worth in yourself in other more enduring ways, like your kindness and generosity. Everybody ages and gets older, it only matters how you handle it and grow from it. However, keep in mind that it is okay to invest...


Делайте отжимания. Добавьте стойку на руках у стены. Выполняйте отжимания на брусьях, чтобы укрепить трицепс. Выполняйте жим штанги на скамье с наклоном. Выполняйте подъем гантелей. Укрепляйте прочие группы мышц.

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The push-up is an exercise that can work a variety of arm, chest and back muscles all at the same time.  Even if you only want to strengthen your arms, your chest and back muscles will support you while doing arm exercises.  Lay face down on an exercise mat.  Lift your body up with arms extended straight and wrists tracking under your shoulders. Keep your body in a flat line without arching or curving your back.  Slowly lower your body down towards the floor.  Your elbows should be in close to your body. Lower down until your chest almost touches the floor.  Push back up to the starting position.  Repeat as necessary. If standard push-ups are too easy, try a variation.  You can do diamond push-ups which require you to put your hands under your face in the center of your body.  Make a diamond shape with your thumbs and point fingers touching.  In addition, you can move your hands far outside of your shoulders for a different position. The handstand is another strength and balancing exercise that incorporates all the muscles in your arms and shoulders.  Start with the wall handstand if you cannot maintain a handstand without support.  Face the wall and put your hands flat on the ground a few inches from the wall.  Kick your legs up and over your head until they rest on the wall behind you. Press through your palms and arms to support your body up against the wall.  Do not let your shoulders sag down.  Hold this position for 30 seconds to 1 minute. You can also try this exercise without the support of the wall if you're able.  It will require more arm and core strength to do. This particular dip exercise on the parallel bars will be a great help for gymnasts.  This helps improve the strength of the elbow extensors and upper arm and shoulder.  Stand in between two parallel bars.  Place hands on the bar next to your body and push yourself up into the air so your feet are dangling off the ground. Slowly lower yourself down by bending your elbows straight behind you.  Keep your arms flush with the side of your body....


Делайте отметки на календаре каждый месяц. Пользуйтесь веб-сервисами для отслеживания цикла. Скачайте  на телефон приложение для отслеживания цикла.

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In order to determine if your period is late, you need to know when to expect it each month. Since everyone's body is different, you should keep track of your monthly cycles over time so that you can know what is normal for your body. Use a calendar to leave a note indicating when your period comes each month. A normal adult cycle can be anywhere between 21 and 35 days, though the average is typically 28 days. There are many online website tools designed to help you keep track of your monthly cycles. Whichever site you choose will ask you to enter in some basic information about your age and health to create your account. Once you have registered, you'll need to input the beginning and end dates of your cycle each month. After a few months, the online tool will begin to use algorithms to calculate when you are ovulating and when to expect your period.  Some of the best period tracking websites include MyMonthlyCycles,  MonthlyInfo,  and StrawberryPal.  You can also use online period calculators, like the ones offered by Always and Kotex, to determine when you should expect your next period. There are many period tracking applications that you can download on your phone and use to monitor your symptoms or predict when your next period will start. These are great for tracking your menstrual health information in a discreet way, while still keeping the information easily accessible. Simply download one of these apps on your phone and create an account. You'll need to fill in some basic information and then record your period details each month. Some of the best period tracking apps include PeriodTracker, Clue, and MyPill. Most of these apps are free and available on both iPhones and Androids.


Делайте парня счастливым. Следите за своим внешним видом. Приготовьте вкусное блюдо и позвольте парню посмотреть спортивную трансляцию. Удовлетворяйте желания парня.

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Yes, many guys do enjoy a good meal, love watching sports, and think about sex almost constantly.  But, you aren’t trying to make “many guys” happy — you want to make your boyfriend happy.  Showing that you know his particular wants and needs is perhaps the best way into a man’s heart. The advice in this section may be applicable to your boyfriend, or it may not be.  Take it with a grain of salt, and rely on your best judgment. Your boyfriend may be more than content to hang around with you while you’re in sweats, but deep down he probably wants to see you make the effort to get “fancied up” for him at least sometimes.  At very least, keeping up with basic hygiene and showing that you care about how you present yourself to the world will probably make him happier. Yes, there is a superficial element to it, but your boyfriend almost certainly chose to be with you in part because he was attracted to your looks, and he wants to continue to be attracted to them.  The longer you’re together, his love for you as a whole person will make your appearance on the outside beautiful to him no matter what.  But, the fact that you’re putting in the effort to be attractive can show that you care about both yourself and him. This might be the ideal Sunday afternoon for many guys.  If your boyfriend likes food and football, indulge him at least sometimes.  Maybe he wants you to watch the game with him, or maybe he’d rather just watch it with his friends.  Use your knowledge of him to decide what’s best.  Of course, maybe your guy hates sports and is on a strict diet.  As mentioned, this isn’t “one size fits all” advice.  However, the larger principle — giving your boyfriend what makes him happy sometimes, even if it is a bit annoying for you — remains true for most any type of guy. All relationships require some sacrifices and compromises.  Sometimes you have to let him have things his way, in spite of your instincts.  Of course, you deserve to expect the same from him as well. Yes, we’re talking about intimate relations...


Делайте паузы перед ответами. Подготовьтесь к общим вопросам. Ответы должны быть четкими и лаконичными. Уточняйте непонятные вопросы. Жестикулируйте. Сохраняйте положительный настрой. Приводите конкретные примеры. Задавайте разумные вопросы.

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When the interviewer asks you a question, take a few seconds to map out your response in your mind before you start talking. This allows you to focus and answer the question appropriately, and also can keep you from rambling.  Avoid using filler or throat-clearing phrases such as "umm" or "you know." Use these too much, and the interviewer won't hear anything you say because the verbal tic is too distracting. Talk to friends and family members before the interview and ask them if you have any verbal tics that you need to keep in check. They'll let you know! For example, maybe you say "like" more than you should. There are a number of basic interview questions that nearly every interviewer will ask, regardless of the industry or specific job you're interviewing for. Have basic answers ready to go for these questions.  For example, interviewers typically ask about your strengths and weaknesses. Keep these answers about the same length – you don't want to go on and on about your strengths for several minutes, then speak about your weaknesses for less than a minute. When discussing your weaknesses, use a real weakness and provide a specific example of how you're working to overcome that weakness. For example, you might say "One of my biggest weaknesses is that I tend to act impulsively. I'm working on this by always taking three deep breaths before I act on something." Answer each question directly, and don't provide any more information than what was asked. Even if your mind has a tendency to wander, don't interrupt yourself or go off on tangents.  If a question takes you off guard, don't be afraid to say so – just make sure it's not a standard question that is typically asked during interviews, or the interviewer will simply think you aren't prepared. Avoid oversharing or talking too much about your life, beliefs, or hobbies – unless, of course, you're asked about them specifically. If the interviewer asks you a question that you don't entirely understand, don't just wing it and answer what you think they...


Делайте педикюр раз в две недели. Начните с массажа ног. Поместите ноги на 5-10 минут в большую миску с водой комнатной температуры. Ухаживайте за ногтями. Увлажняйте ноги. По желанию вы можете покрыть ноготь лаком.

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Painting them does not necessarily have to be part of every pedicure routine, but regular pedicures really make a difference in keeping your feet soft and free from dry and rough skin, and your toenails clean and neat. You don't need to spend a lot of cash to have your pedicure professionally done in a salon, and with a few tools, you can do your own pedicure right in the comforts of your own home. If you’re on your feet a lot and they tend to be sore, massage them before you start your pedicure. While this step isn't absolutely necessary, it's a nice way to pamper yourself a little. If you're already taking time to give yourself a pedicure, why not?  Knead the soles. Use your thumbs to press into the soles of your feet in a circular kneading pattern. This will help loosen the tight muscles there.  Stretch the toes. One by one, gently pull your toes back and forth to stretch them out and ease tightness and soreness. This will slough off dry and dead skin, and to moisturize your feet as well. The skin on your feet is thicker, and to keep it soft and smooth it’s important to remove dead skin with exfoliation.  Massage the scrub in circular motions, and rinse off afterward.  To exfoliate the hardened skin on the heels and bottom part of the feet, use a foot file or a pumice stone. Make sure to use a gentle filing motion, and to never rub too hard. If you have tough calluses, try a callus shaver to remove them from your heels and the sides of your toes. This will prevent them from getting larger and causing pain. Trimming your nails while they're still soft from soaking makes the task much easier. Remember to trim them straight across, and not too short. Use an orange stick or a cuticle pusher to gently push your cuticles back toward your skin. Finally, rub some cuticle oil on your nails and cuticles to moisturize the area and keep your cuticles from tearing.  Cut your toenails straight across, as opposed to a curved shape, to prevent ingrown toenails from occurring. If you would really prefer a rounded shape...


Делайте переводы с одного языка, который вы изучаете, на другой. Сделайте колоду дидактических карточек со словами из всех языков, которые изучаете. Придумайте персонажей для каждого языка. Изучайте одну и ту же тему на всех языках. Добавьте все изучаемые языки в приложение или на сайт для изучения языков. Помечайте определенным цветом свои учебные материалы.

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One way to keep all the languages you are learning active in your mind is to try translating between them, rather than translating them back to your native language. This can help you to internalize the languages on a deeper level.  Try using the easier languages as a point of reference for the more difficult ones. For example, if you are a native English speaker learning Korean and Spanish, translate your Korean words and phrases into Spanish instead of English. For an extra challenge, try writing a passage in one language, and then translating it verbally into a different language. Write words and phrases from your different languages on flashcards and mix them together in a deck. Then, quiz yourself. This will help you to practice jumping back and forth between the various languages. Create a new personality for yourself when speaking each language. This will help you keep the languages separate in your mind. Acting on the cliches of different languages can work wonderfully for this. For example, if you are practicing French, you can imagine yourself as very romantic. Try pouting your lips and imitating French actors that you see in films. Multilingual people often claim that their personality changes with each language that they speak. You may find this to be true for yourself as you play with different personas and learn to express things in a new way in your new language. When possible, try to focus on related content in all languages at one time. This will help your brain to make stronger associations with the words. For example, if you are learning words related to animals in one language, focus on animals in your other languages, too. Several language-learning apps and websites, such as Duolingo, Memrise, Clozemaster, Anki, and Lingvist allow you to add multiple languages at once. Download an app, and then add all of your languages, if they are available on the app or website. This way, when you are on-the-go, you have quick access to a way to study any of the languages you are trying to learn. Buy...


Делайте перерывы. Перекусывайте и пейте воду. После того как вы закончите домашнюю работу, займитесь чем-то интересным.

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Focusing for hours and hours without stopping will most likely just slow you down. Every 25 minutes or so, take about 5 minutes to stretch and walk around to give your brain and body a quick rest. Drink plenty of water and eat light, healthy, tasty snacks while you work to enjoy foods that you like, enhance your memory, and revitalize your brain and body. Stay away from soda, sugary junk food and energy drinks while you work to make sure that you won’t crash halfway through completing your homework. Try eating celery sticks and apple slices with peanut butter. Plan to go over to a friend’s house, play your favorite video game, shoot hoops in the driveway, or go out for a sweet treat with your sibling(s) once your homework is done. Remembering that this fun activity is coming up will help you stay motivated to focus and work efficiently.


Делайте перерывы. Поддерживайте новизну и свежесть. Продолжайте отслеживать свой прогресс. Рассказывайте людям о своих успехах.

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Take at least 15 minutes out of every hour you are focused and working on something to stop or get up and move away from where you’re working to do something else.  Breaks are a great time to renew your sense of purpose by reviewing your goals, the reasons you’re inspired to achieve them, and the list of things you’ve already achieved as a reminder of success. Use a break to drink water or eat a healthy snack like an apple. You’ll be much sharper and more focused mentally and physically when you’re hydrated and have nutrients to run on. Avoid caffeine, sugar, and energy drinks that give you a quick boost of energy but make you crash and dehydrate you in the long run. Try taking a walk on your break, ideally outdoors if possible. The natural habitat can inspire you, and this allows you to think and refocus by restoring your brain’s ability to block distractions. Find new places to work on achieving parts of your goal. Study in a new room of the library, run or workout in a new park, or go to a coffee shop or other public space to work in a notebook or on a laptop. Even wear something new that makes you feel good while you work.  Even if you have to stay in the same office or other space, mix it up by going to sit at a desk or in a room that isn’t being used. You can even sit next to somebody who appears very focused to feed off his or her energy as well as benefitting from the new scenery and physical space that may lend inspiration.  If you start associating a space or any particular conditions with procrastination or other unproductive habits (either because you’ve done a lot of procrastination in that space or it negatively affects your mood), change your surroundings right away if possible. Also keep adjusting your incentives. If the rewards you’ve been giving yourself after achieving each step toward your goal have become too routine or are no longer inspiring you, change them to something new that will keep you going. Check items off, cross them out, or chart your progress and celebrate your collective...


Делайте пересадку весной. Выберите солнечное место. Обеспечьте хороший дренаж. Выкопайте ямку в два раза шире отсека контейнера. Хорошо полейте саженец. Аккуратно извлеките саженец из контейнера и пересадите его в ямку. Свободной рукой насыпьте землю вокруг корня. Высаживайте саженцы близко друг к другу.

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Prepare to transplant gaura seedlings to an outdoor location after the threat of frost has passed in the spring.  If you choose to purchase an established gaura seedling or plant from a garden nursery instead of growing one from seed, the same transplanting guidelines still apply. Note that many perennial varieties of gaura can be planted after the threat of frost passes in the spring or at the very beginning of autumn, before frost becomes an issue. Annual varieties must be planted in the spring, however. Gaura does best when planted in areas receiving full sun, but it can also tolerate spots that receive partial sun and light shade. You must choose a spot with well-draining soil. If your garden is filled with heavy soil, you must amend it before transplanting the gaura seedlings.  Gaura shrubs develop a long taproot, so you will need to amend the soil to a depth between 1 and 2 feet (30.5 and 61 cm).  Spread 6 inches (15.24 cm) of light organic matter—peat moss, compost, or sand—over the top of the planting area. Use a shovel to dig the additive down into the soil to the appropriate depth. Make sure that the soil and organic material are evenly mixed. The soil should look notably looser when finished.   Also note that the soil does not need to be especially nutrient-dense, but it should be fairly neutral with a pH between 5.5 and 7.2. Use a shovel or a trowel to dig a planting hole for the seedling. The planting hole for each seedling should be twice as wide as the seedling's current container. The depth of the planting hole should only be about as deep as the current container, though. Avoid planting seedlings too deep. The top of the root mass should be just beneath the surface of the soil. Before you remove the seedling from its current container, give the soil a thorough watering. Watering the soil makes it more compact and easier to move. Carefully remove the seedling from its container and center it in the planting hole.  Hold the plant securely at the base of the main stem, just above the surface of...


Делайте по-бразильски то, что вам нравится. Поищите сообщества экспатов, членом которых вы могли бы стать. Заведите себе местных друзей. Сделайте перерыв, если он вам действительно нужен!

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Assimilating to a culture’s ways is a very important part of feeling like you fit in and feeling “at home.” Embrace their traditions and etiquette to get a feel for their way of life and to truly experience the country. However, if something doesn’t make sense to you, don’t do it! You still have your own mind. No culture is better than any other, and therefore their way of life doesn't necessarily have to be adopted. Take traffic rules, for example. If you see a pedestrian timidly crossing the street, you may wish to resist that Brazilian influence growing inside of you and let him or her pass. Never compromise safety or your happiness just to fit in. Going to Brazil on your own can, at least initially, be very daunting. To make the transition easier, find other expats to help pad the culture shock. They are going through the same thing, or have at one point or another. They can point you to all the wonderful "bits of home" they've cultivated. Brazil is huge and multicultural – you'll be able to find certain comforts (brand names, certain foods, etc.) if you know where to look. In addition to expat friends, you need native friends, too, to show you the ropes. They’ll know all the happening spots, the best places to get food, and show you a side of the country that expats aren’t able to. They'll be the ones that give you the most memorable stories, too. Don't know where to start? You can meet people hanging out at cafes, clubs, at futbol games, or through your students if you teach them your language. What's more, some families love taking in foreigners. Next time a friendly looking older woman smiles at you, initiate a conversation just by saying hello and asking her name. You may be a few minutes away from a home-cooked meal! Many expats take trips back home often, or at least take many opportunities to travel. The pollution may get to you if you're in a bigger city, so you’ll literally need some fresh air!  Listen to your body and mind – when are things starting to get to you? It’s then that you need to...


Делайте подробные записи во время выступления. Обсудите вашу оценку, данную содержанию речи. Дайте отзыв по поводу подачи выступления. Подчеркните и позитив.

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Bring a notebook and pen to the speech, so you can make note of areas that need improvement. Writing down a shorthand account of what the speaker said will help you to organize the points when it’s time to deliver your critique. Being as detailed as possible in your notes will help the speaker understand exactly what to work on for next time.  If there are no restrictions against it and you have time, record the speech using either a video camera or a tape recorder. This way, you will have the opportunity to play back the speech more than once to get an idea of what point the speaker was making, as well as how well they said it.  Organize your notes so there’s a section on content and a section on delivery. Include examples to back up your evaluation of each. Deconstruct the speech by part, starting with the introduction and ending with the conclusion. Give an overall evaluation of whether you felt the main points of the speech were adequately presented and reinforced, and whether you felt the speech as a whole seemed convincing and credible. Would you consider it a successful speech, or does it need to be revised?  Tell the speaker what elements of the speech were interesting, which parts were confusing, and which areas need more references to back them up. If there were certain jokes or anecdotes that didn’t work, let the speaker know. It’s better to be honest now than to let the person tell the same bad joke twice. Tell the speaker whether you felt the speech was appropriate for the intended audience. It is in this area that speakers often need the most feedback, since it’s difficult to evaluate your own body language and style. Give the speaker a gentle but honest critique of the effectiveness of his or her body language and delivery, including tone of voice, pacing, eye contact, and posture.  It might be helpful to discuss the concept of  emotional intelligence, or EQ, which refers to the ability to read an audience and keep people engaged by affecting their emotions. The point of making eye contact,...


Делайте подтягивания. Выполняйте тягу гантелей в наклоне для тренировки спины и рук. Выполняйте разведение гантелей в наклоне для проработки задних дельтовидных мышц. Выберите 2–3 упражнения для силовых тренировок.

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Grip the chin-up bar with your palms facing out and your arms slightly closer than shoulder-width apart. Your arms should be fully extended above you, and your torso should be as straight as possible. Exhale as you pull your body up until your head is level with the bar. Hold this position with your biceps slightly squeezed, and then exhale as you lower yourself slowly back to your starting position.  If you don’t have the strength to do this on your own, ask a spotter to support you by holding your legs. Repeat this for 5 sets of 2 to 3 reps. Rest your right knee on a workout bench and bend at the waist until your upper body is parallel to the floor, then place your right hand on the bench. Use your left hand to pick up a dumbbell from the floor and hold it with your palm facing your torso, your arm extended, and your back straight. Exhale as you slowly lift the dumbbell, bending your arm at the elbow and keeping your upper arm near your torso. Squeeze the back muscles when the dumbbell reaches your chest. Inhale as you lower the dumbbell back to the floor. Repeat the move for 3 set of 8 to 10 reps on each side of your body. Sit on the edge of a workout bench with your legs together and two dumbbells placed slightly behind your legs. Bend at the waist, keeping your back straight and your palms facing each other, and reach for the dumbbells. Keep your arms bent slightly at the elbows and exhale as you lift the dumbbells out to the side until your arms are parallel to the floor. Hold the dumbbells in position for 1 second and then lower them slowly while inhaling. Repeat this for 3 sets of 6 to 8 reps. To really get definition in your back and melt away fat, you'll want to diversify how you work out that area. Incorporating 2 or 3 of these exercise on back day can help you do that.


Делайте покупки разумно. Размораживайте сырое мясо птицы, мясо, рыбу, и морепродукты в большом лотке. Используйте разные разделочные доски. Мойте разделочные доски тщательно. Начинку используйте в самый последний момент. Вылейте остатки маринада, который имел контакт с сырым мясом птицы / мясом / рыбой / морепродуктами. Следите за чистотой тарелок.

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In your grocery cart, keep raw poultry, meat, fish, or seafood away from foods that do not need to be cooked before eating. The tray should be big enough to catch any juices that may run off as a result of the defrosting process. This will prevent the juices from running and ruining other foods in your fridge. To be extra safe, place the tray on the bottom shelf of the fridge while defrosting. Use a separate cutting board for raw poultry/meat/fish/seafood than you do for other ingredients.  Glass or plastic cutting boards are best for cutting easily contaminated foods. Wooden ones are more porous, meaning that it's easier for the contaminated juices to get trapped in them. Consider using disposable cutting sheets when cutting raw poultry/meat/fish/seafood to protect your cutting board from contamination. As soon as possible after use, wash your cutting board in hot, soapy water or run it through the dishwasher. To be extra careful, you should also cover the board with a mixture of 1 teaspoon chlorine bleach to 1 quart water. Let stand for 2 to 3 minutes before rinsing thoroughly. This should be always be done immediately before cooking. Minimizing the amount of time the stuffing spends in contact with the raw meat will prevent bacteria from contaminating the stuffing. If you wish to serve it as sauce, bring to a rolling boil. Keeping it at a boil, stir for at least a minute before serving. Never put cooked food on a plate that was used for raw poultry, meat, fish, or seafood unless the plate has been thoroughly washed first.


Делайте пометки от руки. Участвуйте в обсуждениях. Проявляйте интерес к предмету. Просите пояснить сложные моменты. Не делайте несколько дел одновременно и не отвлекайтесь.

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Taking notes can help you to stay alert and pay attention during the lecture. You will also be more likely to remember the lecture if you take notes.  Write only the most important information and continue to actively listen while you write. Take your notes by hand. Most people learn more effectively by taking hand-written notes than by typing their notes. In addition, this can also make a long lecture go by more quickly. Most professors or teachers will allow students to ask questions or stimulate discussions during longer lectures. Participate in the lecture by asking any questions you have or make points during a discussion to help keep yourself alert and active. Raise your hand to ask questions or make a point during a discussion. Remember to not interrupt the lecture at an inconvenient moment. Chances are that you will have to take a class as a requirement at some point and it may be of no interest to you or relate to your course of study. Find a way to engage in the lecture or discussion by relating it to your interest in some way, which may make the lecture—and course—more bearable.  Be aware that even the most divergent subjects can have topics that overlap. For example, perhaps you have to take a class on German history and you're a pre-med major. Think about what you've learned in your classes about Germany and medicine and then use this information to make a contribution to the lecture. Ask questions to the professor or your fellow students. Preface your inquiries with a sentence or two about your position. For example, you can say “I'm not a history major, but I took a class on medical ethics and I was wondering how this was applied to the victims of war.” You may be having a hard time understanding your lecture, which can make it a marathon to endure. Studies have shown that most students only capture about 20-40% of the material that they're presented in part because they don't understand the way it is presented. By following up in class on difficult information, you may not only be able to get...


Делайте пометки, чтобы ничего не упустить. Слушайте внимательно и делайте паузы перед ответом. Излагайте мысль четко. Попутно задавайте вопросы, чтобы продемонстрировать интерес. По окончании собеседования отправьте работодателю письмо с благодарностью за разговор.

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One benefit of a phone interview is that you can jot down notes as the interviewer is talking or asking questions. This can help you plan what you're going to say and make sure you answer the question completely. If the interviewer asks a multi-part question, outline the question by jotting down a word or two to help remind yourself of each part. You'll impress the interviewer when you respond in an organized way, listing the parts of their question back to them. When all you have is a voice with no visual input, it can be difficult to focus. Concentrate on what your interviewer is saying and try to keep your mind from drifting off or thinking about what you're going to say.  Allow a few seconds of silence before you start speaking. This not only allows you to make sure that the interviewer is done speaking, but also gives you a chance to collect your thoughts before you speak. If you do happen to miss part of a question, or if you don't understand what the interviewer is asking, get clarification before you launch into your answer. Regardless of the clarity of the connection, it can be more difficult to understand someone over the phone than it would be if you were talking in person. Overcome this with slow, deliberate speech.  Make this something you work on during your practice phone interviews, if you have trouble enunciating or tend to mumble. When you're talking, make sure you're sitting up straight rather than laying down or leaning, and keep your hands off your face. It may be easier if you wear a headset or put the call on speaker so you don't have to hold the phone up to your face. The best interview will feel more like a give-and-take conversation. Although the interviewer will likely ask you at the end of the interview if you have any questions, you should also take it upon yourself to ask questions throughout the course of the interview when the opportunity presents itself. For example, the interviewer may ask you a question that reminds you of a news article you read about a new product the...


Делайте прививки. Вакцины, защищающей от простуды, не существует. Не контактируйте с больными людьми. Пользуйтесь предметами, принадлежащими только вам. Принимайте пищевые добавки.

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Although there is no cure for the flu, you can get vaccinated against the virus every year. This can strengthen your immunity against the condition during cold and flu season. Speak to your doctor about whether getting the flu vaccination is a good option for you.  You must get the flu vaccine every year. Your vaccine from the previous year does not carry over into the new flu season. Anyone from the ages of six months to those over 65 years of age can receive a flu vaccine. (Over 65 can take Pneumococcal vaccine (Pneumovax) as well, which will vaccinate against Pneumonia.) Be aware that some soreness is normal at the injection site.  You may also be able to get the vaccine in the form of a nasal spray. Unlike the shot, this actually delivers a weakened version of the virus to your body, so you must have a strong and healthy immune system to use the nasal spray. If you are going through chemotherapy or are immunocompromised (from an organ transplant or a disease like HIV), you are ineligible for the spray. In addition, if you are regularly around someone who is immunocompromised, you should not use the spray. Report any side effects such as fever, soreness or body aches to your doctor, especially if they are persistent.  Obtain a copy of the Vaccine Information Statement. Anyone who gets a flu shot must receive a copy of this statement, which explains the type of vaccine you received as well as how it keeps you safe and eliminates flu epidemics. Unlike influenza, there is no vaccine for the common cold. The best way to prevent it is by adopting good hygiene habits and taking care of your overall health. Maintain a healthy diet, exercise regularly, wash your hands and so on. Try and avoid close and/ or prolonged contact with anyone you know has a cold or who exhibits signs of a cold. This may keep any bacteria or virus from invading your system and getting you sick.  Try and kindly excuse yourself from situations with sick persons. For example, if a friend or colleague is speaking with you or wants to go out,...


Делайте приседания. Делайте шагающие выпады. Делайте прыжки на ящик. Делайте разгибание ног. Делайте сгибание ног стоя. Делайте становую тягу.

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Do squats. This is the single best exercise you can do to help fill out your thighs, since it engages the most muscle fibers in the area. If you're a beginner you can do squats without weights. For more advanced athletes, hold a barbell bearing weight you can lift for 10-12 reps. If you’d prefer not to use a barbell, you can use two dumbbells instead. Here's how to correctly do a squat:  Stand with your feet shoulder-width apart. Bend your knees and squat, lowering your bottom until your thighs are parallel to the floor. Keep your knees aligned right above your toes. Hold the position for 10 seconds. Push back up to starting position. Repeat 10-12 times for 3 sets. . Do sets of 10-15 reps for each leg. Start with one set and build up to 3 or 4 sets. Try holding dumbbells at your sides to add resistance and help build more muscle. These work your glutes, quadriceps and hamstrings, and over time they can help you build muscle to make your legs fill out.  Take a big step forward with one foot. As you step, drop your back knee toward the floor. Keep your torso perpendicular to the floor. Rise into starting position and lunge with your other foot. This is another great exercise you can do with minimal equipment, and it’s great for  getting bigger calves. Stand in front of an exercise box or step that you can easily jump upon. The taller the box, the more difficult it will be. Start with toes pointed toward the box. Jump explosively and land on the box with the balls of your feet. Jump back down to the floor. Repeat.  Be sure the box you use is heavy enough that it won’t slide when you land on it. It’s not a good idea to use dumbbells when you do box jumps; you might need your hands to catch yourself if you trip. For this exercise you will need a leg extension machine, which is standard in any gym with a weight room. Start with weights that provide light resistance and go for the burn.  Sit on the leg extension machine with your knees bent and your feet under the lower bar. Extend your leg, keeping a slight bend at...


Делайте проверку реальности при негативном внутреннем диалоге. Постарайтесь найти альтернативные объяснения своих убеждений. Переосмыслите негативные события, чтобы сосредоточиться на усилии, а не на свойственных вам качествах. Рассматривайте себя как достойного человека Обратитесь за помощью к специалисту.

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If your self-talk is overly negative, it can lead to low self-esteem,  depression, or anxiety. Tackle the unhelpful thoughts you have by looking for evidence to support or oppose these thoughts. For instance, you might think “I’m a loser.” You might seek out evidence for or against this thought. Is this a factual thought? Are you jumping to conclusions? If you have any positive relationships in your life, that automatically discounts the notion that you’re a loser. Sometimes, learned helplessness develops because you refuse to see that there are various explanations for life events. By looking for alternative explanations you will feel more empowered to change your situation. You might improve your mood, too. Let’s say, you were passed up for a promotion at work. You might immediately think, “my boss doesn’t like me.” Take a step back, however, and try to see it another way. Perhaps the other person was simply more qualified. Or, maybe your boss passed you up because you don’t seem ambitious about being promoted. If you suffer from learned helplessness, you may not give yourself credit for your successes. Yet, you probably blame yourself for all your failures. Learn to reframe negative events by changing your attributions to effort-based contributions instead of fixed personality traits. Instead of saying “I’m stupid because I screwed up the report” say “I could have tried harder. Next time, I will.” This allows you to base your successes on effort—which can always be enhanced—versus stable traits like stupidity. . Generally, people with learned helplessness struggle with poor self-esteem. You may not recognize the power you have in your own life. You see yourself as a puppet when really you are the puppeteer. You must identify your strengths and believe in your potential. Write out a list of positive characteristics about yourself. Dig deep, using both minor and major traits. These might include “I am financially savvy” or “I am good with details.” Keep this list within reach whenever you start to doubt your...


Делайте разминку и заминку в течение 5–10 минут. Следите за положением тела во время физических упражнений. Остановитесь, если сильно устанете или почувствуете боль.

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Do a slower version of your exercise before and afterwards. Walk at a brisk pace before running. If you are strength conditioning, use a moderate form of cardio as a warm up and cool down. You might jump rope or use the elliptical to get loose and to get the blood flowing. Warming up literally helps to warm your muscles in preparation. Cooling down allows your body temperature to return to resting levels . Using poor body positioning when you move can contribute to soreness once you’re finished. If you are biking, keep your chest elevated and your shoulders back. If you are running, make sure that you are not hunching your neck. If you are weightlifting, it’s a good idea to keep your core engaged.  The way that you hold your body will vary depending on the sport or activity that you are performing. Have a coach or personal trainer check your form and technique to ensure you’re moving the correct way. If you are doing a physical activity and start to feel pain, then it’s time to take a break or stop entirely for the day. It’s also important to build up any training regimen slowly to avoid overtaxing your body early on. Signals of a worn-out muscle system can include sharp pains, cramps, or even loss of muscle power.  For example, if you are starting to work out again after an injury, don’t go back to your prior intensity or time. Instead, build back up to that level over time.