First, read the English article below.

. If you are neglecting your health, it can be hard to enjoy life. Failing to eat, sleep, and be active can obviously result in poor physical health and obesity, but neglecting your health can also lead to depression, anxiety, and even premature aging. Make positive changes to your health in order to improve your well-being and life satisfaction. Strive to do the following:  Eat a balanced diet Get regular exercise and sleep Maintain a healthy weight Stop smoking Limit alcohol consumption Go to the doctor for regular check-ups Substance abuse, gambling or sex addictions may be incredibly difficult to overcome without professional assistance. Take the first step in removing these unhealthy behaviors by consulting with a psychologist. . If every morning you wake up and think that your life sucks, then you will believe it after time. Create a shift in how you view the world and your life by making these small changes:  Congratulate yourself on every success (no matter how small). Be your own biggest fan. Instead of saying “I can’t” aim to say “I can” more. Be patient. You create a self-fulfilling prophecy when you expect results in an unrealistic time-frame. Give your life time to take shape. Focus on the positive changes you are making daily. Negative thoughts result in a negative mood state, while positive thoughts lead to a positive mood. Take note when you are  engaging in negative thinking and attempt to transform these thoughts into more realistic and positive ones. Reframe your thinking by doing the following:  Listen for negative or unhelpful thoughts by monitoring your self-talk. When you catch yourself thinking negatively, alter your thoughts into more realistic or helpful self-statements. For example, "I screwed up the interview! I will never get a job!" can be reframed into "I won't know how I did on the interview until several days. I may have performed better than I think; I'll have to be patient and see." . Rather than focusing on what’s going wrong, or what you are not happy about in your life,...

Now, please write a short abstract for it in Russian. Abstract:

Укрепляйте здоровье Обратитесь к психологу, чтобы избавиться от зависимости.  Начните мыслить позитивно Следите за своими мыслями.  Выражайте благодарность Научитесь заботиться о себе. Создайте надежный тыл.


First, read the English article below.

. If you are overweight or underweight, your natural hormone levels could be thrown off, and this could lead to irregular or suppressed ovulation. Focus on maintaining a weight that is considered healthy for your height and body type.  If you have health issues like a thyroid problem, talk to your doctor about your treatment options. Try to avoid unnecessary weight gain to prevent irregular ovulation. If you are overweight, losing just 5% of your body weight -- around 10 pounds if you weigh 200 pounds -- can help increase blood flow to your reproductive organs and boost your fertility. Folic acid is an essential nutrient for pregnant women and it can help to improve your chances of conceiving if you have irregular ovulation. However, only take the prescribed dosage of folic acid and maintain a healthy weight as well to keep your ovulation regular and consistent.  One major study of the effects of folic acid on women found that taking folic acid supplements can lead to a higher conception level and a higher likelihood of having twins. Men can also benefit from folic acid supplements, as these can help to improve the quality of sperm. The insulin levels in your body can affect your sex-hormone binding globulin. This can then affect the amount of free androgen in your body, if you are a woman. Having too much free androgen can suppress your ovulation. Based on this logic, a heart-healthy diet can help to reduce your insulin levels and possibly lead to improved fertility. Low insulin levels can also benefit fertility in men as it can affect the quality of the sperm in men. A heart-healthy diet consists of:  Little to no red meat. The women who participated in the Nurses’ Health Study who had the highest intake of animal protein such as red meat had 39% more ovulatory infertility than women who ate lower amounts of animal protein. Some nutritionists also claim an excessive intake of animal protein could affect the sperm quality in a man. A higher quantity of beans, nuts, legumes, and tempeh. Plant-based proteins...

Now, please write a short abstract for it in Russian. Abstract:

Поддерживайте здоровый вес Принимайте добавки фолиевой кислоты (витамин B9), если у вас нерегулярные менструации. Снизьте уровень инсулина, перейдя на полезную для сердца диету. Избегайте трансжиров. Потребляйте больше сложных углеводов.


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. If you have low self-esteem you're less likely to have fun in life, and you may even view the world as a hostile place. Taking care of yourself, both mentally and physically, is the most important thing you can do to build your self-confidence.  Ways to take care yourself physically (these effect your mental health as well): get enough sleep, drink enough water, eat healthfully, exercise regularly. Ways to take care of yourself mentally: meditate, think positively, and combat negative self talk (that voice in your head that calls you dumb, useless etc.) with positive statements about yourself. You might ask your friends or family to help you come up with a list of your good qualities. Feeling like you look good will help you feel more confident and enjoy the party. Take time to do your hair and makeup (if you wear it), and wear an outfit and shoes you love. Standing with good  posture in an open, friendly position will invite others to talk to you. It will also put people at ease, which in turn may help put you at ease.  Stand with a straight (but not too straight!) back, with your chest slightly out, your stomach in, your feet forward, and your hips and knees in a neutral position. Try not to force your body into this position, otherwise you’ll look stiff. Avoid slouching, crossing your arms over your chest, or otherwise looking worried or unapproachable.  When talking to people, keep your chin down and stand at a slight angle to them so that you’re not facing them head on. This will make you seem more positive and non-judgemental. and laugh. If you’re frowning and looking unhappy, people will be less likely to approach you, and you may leave the party feeling as though no one wanted to talk to you, when in fact you might have pushed them away.  Maybe don’t smile and laugh if you’re completely by yourself in one corner of the room though, unless you want to look possessed or deranged. Studies have shown that the physical act of smiling can actually boost your mood, so try to smile even if you don’t feel...

Now, please write a short abstract for it in Russian. Abstract:

Будьте уверенным человеком Научитесь управлять языком тела. Улыбайтесь Будьте харизматичны. Запомните пару хороших историй. Научитесь хорошо слушать. Будьте интересной личностью. Научитесь присоединяться к разговору. Будьте собой. Помогите хозяину торжества.


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. If you need emotional support or require assistance learning how to set healthy boundaries, a therapist can help. Your therapist can help you work through your feelings and build healthier ways of relating to your mom and others.  For instance, your therapist may work with you to develop conflict resolution skills and learn how to confidently ask for support from others in your life. If, for whatever reason, a therapist is not a viable option, you might want to check out a self-help book from a local library about dialectical behavior therapy. This type of therapy teaches skills for mindfulness, emotion regulation, distress tolerance and interpersonal effectiveness (boundary setting). Dealing with a toxic mom can be challenging. Your mother’s personality and behaviors may leave you feeling unloved or misunderstood. Nurture your emotional health by creating a self-care practice of pleasant activities that you do just for you.  For example, you might start walking on a nearby nature trail each morning just to clear your mind. You might also take luxurious baths with oils or scented candles or cuddle up by the fireplace with a cup of tea and a good book. Self-care can be any activity or practice that allows you to nourish yourself. Although it may be difficult to consider, you might spend some time pondering if it’s best to maintain a relationship with your mom. A toxic parent can have a major impact on your mental health and well-being. If her behavior doesn’t improve and she doesn’t respect your boundaries, you may have to make the hard choice to get some distance. Don’t make this decision lightly. Give yourself some time to reflect on what it would be like to not have a relationship with your mom. Write your thoughts down in a journal. Seek the advice of your therapist or closest friends. It may seem impossible for anything good to come out of a bad relationship with your mom. But, you can learn to use the experience to your advantage.  For example, maybe your mother’s desire to control your life caused you...

Now, please write a short abstract for it in Russian. Abstract:

Обратитесь к психологу Регулярно заботьтесь о себе. Подумайте, не будет ли лучше разорвать контакты с матерью. Подумайте об уроках, которые вы вынесли. Измените внутренние диалоги. Измените собственный стиль воспитания.


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. If you plan to put on mascara, it's best to curl your eyelashes first. Without curling, your eyelashes may brush up against your lenses, smearing them with mascara. If you skip this step, use little to no mascara. The thicker your frames are, the heavier your lashes should be. Lower your lids, and bring the mascara wand as close to the base of your lashes as possible. Slowly bring the wand upward. Most people find that it is easiest to start in the center of your lash line, and then to do the sides.  Use smooth, upward strokes for thin frames. This also works for tortoise shell frames.  Use a zigzag or side-to-side motion for chunky frames. You don't have to go out and wax them, but you want to make sure that they look nice. Eyeglasses draw attention to your eyes, after all. Tweeze out any stray hairs, then comb your brows upward towards the arch using a brow brush. Try to match your natural eyebrow color as best you can. Define your brows with short strokes of the eyebrow pencil. Brush straight up to blend the color into your eyebrows.  If you have really light-colored eyebrows, consider going one or two shades darker. If you have black eyebrows, use a very dark brown or charcoal color, never black. Tone down the eyebrow makeup if you have really thick or chunky frames. Make sure your makeup is dry to the touch so your glasses don't smear it. This is particularly important with mascara.

Now, please write a short abstract for it in Russian. Abstract:

Завейте ресницы Нанесите один-два слоя туши. Придайте форму бровям. Возьмите скошенную кисточку и тени или карандаш для бровей, чтобы заполнить все разреженные участки. Дождитесь, пока макияж высохнет, прежде чем надевать очки.


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. If your goal is to become an on-stage rocker in a scruffy punk band, it's true that you could learn a lot about music playing the oboe, but it probably isn't the best way to form the band you want to form. If you want to play classical music and become a virtuoso, there's little room for synthesizer, unfortunately. Pick a category of instrument that fits your ambitions for being a musician.  If you just want to learn to play something, start on piano, violin, or guitar. These instruments generally have the most teachers in a given area, making it easy to find lessons and learn the basics of the instrument. If you'd like to eventually play classical, art music, or jazz, it's important to pick up an instrument in the classical string category, a woodwind, brass, or percussion instrument. These players generally dedicate lots of time and scholarship to learning their instrument. If you want to write your own songs and play pop music, it's usually best to pick up a guitar, bass guitar, piano, or learn to play the drum kit. While it's great to take lessons, lots of pop and folk musicians are self-taught, using DIY books, YouTube videos, and good old-fashioned trial and error. . Even if you don't envision yourself being a concert pianist doing recitals in a tux, one of the best ways to build a good foundation as a musician is to learn piano. Because all the notes are laid out in front of you, piano makes an excellent first instrument, popular with young children and beginners. It's also one of the most versatile instruments, played in classical, pop, and many other styles of music. Real upright or concert pianos can be expensive, but electric keyboards come at a variety of prices, from affordable to very professional and expensive. The great thing about piano is that you can learn the necessary fingerings and fundamentals regardless of the quality of the piano you're playing. Used in concert music, jazz, pop bands, swing bands, and other types of sheet-music played by instrumentalists, classical instruments refer...

Now, please write a short abstract for it in Russian. Abstract:

Выберите инструмент. Начните с фортепиано. Узнайте о классических инструментах. Выберите инструмент для игры поп или рок музыки. Ударные инструменты. Играйте на электронных инструментах.


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. If you’re on a budget, there are strategies for buying a cheap domain name. Find a domain name that is easy to remember and easy to spell. If you use domains ending with .com, you will end up with more traffic, but most of the easy ones are taken, so be creative!  Look to Network Solutions, GoDaddy, or Register.com are good in US and uk2.net if you're in the UK to research and find the ideal domain name for your website. Wordpress also includes a feature whereby you can use a name that's tagged with their site, for example, mywebsite.wordpress.com. But if the name you choose is also available as a .com, they will notify you when you sign up. You can purchase domain names if they have been "parked" or are for sale online through business sales sites. It's a good idea to get legal and financial advice before purchasing an expensive domain name. Before you post your site, it's wise to test it thoroughly. Most web design software has a way to test your site without taking it online. Look for missing tags, broken links, search engine optimization, and website design flaws. These are all factors which may affect your website's traffic and revenues. You may also generate a free full-functioning site map to submit to search engines like Google, in a matter of minutes. When you finish your website, do usability testing. You can do this by asking a few friends or family members to try it out. Give them a specific task like "edit your profile" or "buy an alpaca sweater from the bargains page." Sit behind them and watch them navigate—do not help them. You will likely find areas where you need to improve navigation or clarify some instructions. Alternately use something like zurb.com to user test on specific demographics for different types of engagement. When testing a website in 2014 it's becoming important to keep the platform in mind and make sure the website is usable from smartphones and tablets as well as desktops. Keep a list of things you notice that seem difficult or non-intuitive for the user. Choose a web...

Now, please write a short abstract for it in Russian. Abstract:

Зарегистрируйте доменное имя Обследуйте свой сайт. Протестируйте свой сайт. Запустите сайт!


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. In addition to the bistro at the exit, every IKEA has a big cafeteria where you can choose from a variety of affordable meals, snacks, desserts and drinks. Stop here to get something to eat before really diving into the shopping experience. Shopping at IKEA is a marathon, not a sprint, so you'll want to be fueled up. Kids eat free on Tuesdays. Småland, which means “small land,” is the daycare center at IKEA. Especially if your kids are younger, it's easier to navigate the store in a reasonable amount of time if trained childcare staff are taking care of your kids. Keep your kids there for up to an hour while you shop. Your children must be potty trained and between 37 and 54 inches (94-137.2 cm) tall in order to go to Småland. . In order to shop efficiently, you need to know where you're going. As soon as you see the blue map of the building, get your phone out and take a photo of it.  This is especially useful if you're trying to get all shopping done while your kids are in Småland for the hour limit. You can also get a hard copy of the map near the IKEA entrance. Dividing and conquering will keep you from dragging big items around the building and also help you get your shopping done quickly. This is especially useful if you are shopping for new items but also need to return an item. Ask the friend or spouse you brought along to head to the returns area while you head to the warehouse to grab the items in the showroom that you liked. . One of the most useful aspects of having a map is to know where all of the shortcuts are. The show room can seem to go on forever and ever, and you probably don't want or need to see all of it. Use the shortcuts to skip the parts of the showroom that you know you won't be buying anything from. . Since you aren't going to pick up items as you shop, it's a good idea to take a photo of the tag of each item that you're considering purchasing. The tags contain the article, aisle, and bin numbers that you'll need in order to find the products for purchase in the self-serving...

Now, please write a short abstract for it in Russian. Abstract:

. Оставьте детей в игровой комнате. Сфотографируйте карту Разделите задачи с приятелем. Экономьте время с помощью короткого пути.  Фотографируйте бирки Соберите выбранные товары на складе Расплатитесь на кассе.  Попросите помощи у работника магазина


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. It's amazing how much power our minds have over everything in our lives. A simple positive twist on a situation can turn an obstacle into an opportunity. Not only will you have more gusto for life, your immune system can fight off colds and heart disease better! Harvard wouldn't lie. To start this difficult step, focus on gratitude. When you start thinking about the bad thing swirling around you, stop. Cut it out. Think of two things you're grateful for. Eventually, your mind will notice the pattern and stop the negativity before you have to consciously do it. This doesn't mean "be content with your life" (well, it does, but give it a sec)—it sort of means "satisfy yourself". If you're on a diet, allow yourself a (small) bit of what you're craving. If watching the Golden Girls for three hours on a Friday night sounds like heaven, do it. Whatever the small things are that make you happy, do them. Your happiness is invaluable, but so is your health. If you're not healthy, you're not fully happy. It's when we've got our mind and body in top shape that we can attack everything else. If work, family, friends, a relationship, and money are wearing you down, making a small choice like opting for that whole wheat bagel instead of a hot pocket can build the foundation for a long-term difference in your health. Then, when the going gets tough, you'll be ready to take on your challenges with a healthy body, mind, and conscience. When we concentrate on unattainable goals, we get daunted, frustrated, and lazy. After all, why try to achieve something that will never happen? A healthy mindset has to be in the here and now. It should have concern for the future, sure, but it shouldn't be preoccupied with what hasn't happened yet or won't. Being emotionally healthy (and happy) is easier to attain when you focus on the steps of your journey as opposed to the destination. If you want to make it on Broadway, focus on getting your next audition. Then focus on becoming equity, then focus on moving, etc. Now will always come...

Now, please write a short abstract for it in Russian. Abstract:

Мыслите позитивно Будьте довольны. Думайте о более простых вещах. Боритесь со стрессом Выбирайте друзей с умом Будьте продуктивнее Делайте паузы. Найдите эмоциональный баланс. Не забывайте уделять время творчеству. Больше путешествуйте.


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. It's easy to be a bad sport when you have suffered a minor loss in some area of life. Instead of getting down on yourself, aim to maintain your composure. This is especially important if the setback you are experiencing involves others, such as a romantic partner, boss, or casual acquaintance. If you handle such relationships poorly, your confidence will only be lessened. However, if you handle such relationships gracefully and with finesse, you can demonstrate to yourself that you are capable and strong-willed.  Let's say you were passed over for a promotion and a coworker was chosen for the position. Rather than being a sore loser, approach the person who received the promotion and congratulate him or her. Doing so allows you to portray yourself as respectable and dignified. It is also good practice for winning — because ruminating about a loss is just as unfavorable as bragging about a success. Even if you don't approach the "winner" (or, if such a scenario does not fit your circumstances), try your best not to spend too much time outwardly or inwardly dwelling on the setback.  Accept your disappointment and regroup. Blame is another sign of poor coping and inability to accept responsibility. If things didn't go your way, it's hardly appropriate to lay fault on others. Blaming someone else - even if this person(s) is partly responsible — only hurts you.  For one thing, assigning blame diminishes your own role in the situation. It enables you to point the finger at someone else without  taking responsibility for your own mistakes or misjudgments. Secondly, blame provides you with ammunition to be disrespectful or mean towards another. Don't allow blame game to taint your heart. Acknowledge that all humans make mistakes (even you) and strive to learn from yours. When you accept responsibility, you can move quickly past feelings of resentment and on to finding a solution or a plan B. When humans feel down about themselves or specific life situations, they tend to neglect health and wellness, and confidence...

Now, please write a short abstract for it in Russian. Abstract:

Принимайте неудачи с достоинством Не указывайте ни на кого пальцем. Заботьтесь о своем организме. Заботьтесь о своем уме.


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. It's the easiest, most expressive way to show strangers that you're a nice person. If you don't make the effort to smile, the majority of people won't risk coming up to you to talk, because you're not making it seem easy. Smiling doesn't come naturally for everyone. For many, a solemn look feels more comfortable. If you're one of those people, you'll need to get out of your comfort zone a bit. Smiling is a huge part of body language that typically sends the message you are receptive and open to people and their conversations.  Make sure your smile looks genuine. Smile with your whole face, including your eyes, not just your mouth. Think Julia Roberts, not jack-o-lantern. Practice smiling before you go to a party. Not only will it give you an impression of how your smile looks, so you can make adjustments, but it will also put you in a good mood. This will make you more likely to want to smile. Start by saying "hi," then state your name. It's as simple as that and most people will respond in kind. After your introduction, follow up with a few questions to get the conversation going. Here are a few suggestions:  "What brings you here tonight? I'm friends with Cheryl from college." "This music is fantastic, isn't it? I love this band." "Are you part of the wikiHow crowd? I've heard great things about your company." Your demeanor and body language are as important as what you say. Making eye contact is vital to connecting with people for the first time. Meet the other person's eyes with confidence as you extend your hand, and give a firm (but not too tight) handshake. This will get your conversation off to a great start.  Try not to look down or away too much, since this may make you appear disinterested. If you're mingling with people you already know, use the appropriate gesture to acknowledge whatever level of intimacy you have with them. You might give someone a hug,  kiss on the cheek, pat on the shoulder, and so on. This means that even if you just met someone for the first time, you should treat them...

Now, please write a short abstract for it in Russian. Abstract:

Улыбайтесь Представьтесь. Установите зрительный контакт с человеком и пожмите ему руку. Будьте готовы пойти на контакт. Покажите свой интерес к теме разговора. Расскажите немного о себе. Будьте собой.


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. Making eye contact with another person is a great way to convey confidence. It also shows you are friendly and approachable. People will treat you with more respect if you are able to look them in the eyes.  You don’t need to stare at them intensely. That can be unnerving to the other person. It’s okay to look away every once in a while. Keep practicing. It may feel weird at first to look at people’s faces (instead of your shoes), but keep at it. It will begin to feel more natural after some time. Practice making eye contact with people you are most comfortable with, like your siblings or your friends, and move on to more challenging targets (your teacher or your crush). Resist the urge to hide behind your hair or curl up in a ball. Confident people have body language that indicates they deserve to be there, that they are strong and in control.  Keep your hair off your face. Tuck it behind your ears or pull it back if you need to. Don’t slouch. Not only is it bad for your posture, but it makes you appear unapproachable and insecure. Stand up straight with your head up and shoulders back. Sit tall. Don’t hunch forward or lean back in your chair. Put your hands in your lap or on your desk, don’t cross your arms in front of you. When you're around others, face them directly. Don't remain off to the side. A genuine smile makes you look better and friendlier, but did you know it also helps you feel better? Studies have found that even forcing yourself to smile can boost your mood. And if you are feeling happier, you will most likely feel more confident, too. Smiling makes you look more approachable, more comfortable, and can even make you more memorable. Sometimes the secret to being confident is to pretend to be confident. Eventually your acting will begin to feel less like acting and more like real confidence. Pretend you’ve got confidence and eventually you may realize you do, and in fact have had it all along! For example, you may feel intimidated in a class because you feel surrounded by smart people and...

Now, please write a short abstract for it in Russian. Abstract:

Установите зрительный контакт Не прячьтесь, оставайтесь на виду. Улыбайтесь. Делайте вид, что вы уверенный в себе человек, пока вы на самом деле не станете таким.


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. Making insurance, utility, and loan payments doesn't need to happen with paper checks. For the most part, online payment portals are extremely easy to use, free, and much quicker than sending your payments through the post. Start an online account for each of your monthly bills and request that you receive online updates for your account. You can pay each of your bills separately, to each account, but some banks have it set up so that you can schedule your online payments with the bank, and automatically remind you to make those payments every month, or automatically make the payments without your authorization. If you know you're going to have to make the payments regularly, set it up to automatically debit and have one less thing to worry about. Ask that each account and utility remove you from its mailing list and opt for digital statements and updates instead. If you're paying your utilities online, you don't need to get payment updates and other mailers through the mail. Go ahead and switch all communications to online updates. Some services won't send you an email every time your account is updated, making it important to take steps to check your account regularly and schedule payments accordingly, to make sure that your accounts are up to date. Printing out tax forms can be a huge expense and a big waste of paper. Instead of sending in a big packet of your tax information at tax time, invest in an online service, like TurboTax, and file your taxes online. While there's typically a small fee associated with receiving your tax refund online, most services will take the payment straight out of any rebate that you receive, making it–essentially–free to you. It's a good deal, much faster, and super-easy. If you're still getting a paper check at the end of every week, talk to your employers about the possibility of direct deposit. There's little sense in making employees run useless paper checks to the bank every couple of weeks, when the possibility of your hard-earned money going straight into your...

Now, please write a short abstract for it in Russian. Abstract:

Обзаведитесь интернет-банкингом с возможностью оплачивать счета в интернете. Заказывайте электронные выписки. Везде, где есть возможность заполнять формы, анкеты и прочие документы в интернете, а затем посылать их по электронной почте, используйте эту возможность. Если вы живете в стране, где зарплату могут выдать чеком, попросите руководство заменить чек банковским переводом на ваш счет.


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. Minimize toys and physical clutter in your environment. Being peaceful includes having a peaceful environment as well as a peaceful mindset. Help make your environment peaceful by ridding your home of clutter. Toss or donate things you do not use  or toys your children no longer play with. Make sure the items that you own all have a dedicated place. Having less clutter in your home will increase your sense of peace. Being peaceful at home, in relationships, and within yourself are all important aspects of a peaceful life. Keeping peaceful in all aspects may include a peaceful work environment as well keeping your work and home life separate. Try the following.  Having less clutter in your work space will provide the same result as less clutter in your home. Be more peaceful at work by making sure your work space is clean and clear.  Try and leave any work stress you experience during the day at work. One way to accomplish this is to make sure you start and stop work on time. Having firm boundaries will help prevent your work life from causing stress in your personal life. Maintain professionalism at work and limit the personal information you divulge at work. Being peaceful in your home environment, may not be as difficult as you think. Some small changes to your paint colors or decorating can produce big calming and peaceful effects. In order to increase the peaceful feel of your home try the following.   Use soothing tones like shades of light blue or beige in paint, furniture or decor.  Have a small vase or plant in every room to help create a calming feel and a connection to nature.  Spend the extra money on high-end sheets so that you can end your day with soothing peaceful sleep. Being peaceful can be a full-sensory experience for you. Changing the scents or sounds within your home can help increase the relaxation and calm for you and your family.   Soothing sounds can include nature sounds as well as certain types of music like classical music.  Soothing scents can include lavender, rosemary,...

Now, please write a short abstract for it in Russian. Abstract:

Наведите порядок Разделяйте работу и семейную жизнь. Используйте в интерьере спокойные тона и текстуру. Наполните дом приятными ароматами и звуками.


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. Not drinking enough water can make you dehydrated, which in turn can make you tired and not function as well. Make sure to drink whenever you feel thirsty, especially if you are hot or getting lots of physical activity. Most men should drink about 15.5 cups (3.7 liters) of water every day. The average woman needs about 11.5 cups (2.7 liters) of water per day. However, everyone’s needs are different. The best approach is to drink until your thirst is quenched. If you feel bad much of the time, there may be an underlying physical reason. Common causes for feeling tired or unwell all the time are vitamin D deficiency or thyroid problems. Make an appointment with your primary healthcare provider for a physical, and tell them how you’ve been feeling. Tell your doctor about your health history, any symptoms you’ve been experiencing, and any medications or dietary supplements you are currently taking.

Now, please write a short abstract for it in Russian. Abstract:

Пейте много воды. Обратитесь к врачу, если вы часто плохо себя чувствуете.


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. Old, black mastic can contain asbestos, which causes illness or death when inhaled. Using tools to break up the mastic send the asbestos fibers into the air, which makes it more dangerous than the chemical method above. Find testing professionals in the US at the EPA website. If asbestos is present, this method is not recommended, and may violate workplace safety regulations. Consider hiring a professional, or use the chemical method above. Even if there is no asbestos, you should protect yourself from debris. Wear safety glasses, a paper mask, and work gloves. If asbestos is present, this method is not recommended. If you continue anyway, use a tight-fitting respirator mask, safety goggles, and disposable rubber gloves. Wear old clothing, and throw it away at the end of the project. Turn off all air circulation to the rest of the building. This should be available from any tool rental service. This is also called a floor buffer. A floor grinder will work instead, with no mastic removal block required. Ask the rental service about its effect on wooden surfaces if necessary. This is a round base that attaches to your floor machine. It should have several blades at the base, to cut the mastic.  This is typically safe for hardwood floors, but check with the tool rental service.  You can also use a base intended to remove thinset from concrete. Avoid titanium blocks, which may melt the mastic and make removal messy. Nails, screws, and staples can damage the equipment. Remove these from the floor using a claw hammer. Lightly water the mastic. This will keep the dust cloud to a minimum.  Avoid electrical hazards with a ground fault circuit interrupter. This will cut off the circuit rapidly if water causes an electrical short. Plug in and turn on the machine. Push it over the mastic. Move slowly, and cover each area several times. You'll typically finish about 100 square feet (9.3 square meters) per hour. Stop periodically and sweep up the broken mastic. This will make it easier to see where mastic remains. The...

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Проверьте пол на содержание асбеста Наденьте защитную одежду. Достаньте роторную поломоечную машину. Прикрепите насадку для удаления мастики. Вытащите гвозди из пола. Намочите пол (не обязательно). Установите машину на пол. Нанесите обезжиривающее средство. Протрите пол. Пройдитесь по полу моющим пылесосом.


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. Point the ball's valve, where the air-pump is inserted, directly back toward you. Fluff the grass so the ball sits as high and soft on it as possible. Take several steps to drop back, and kick the ball head-on, flush with the valve, as flat as possible. Use the top of your laces and put no English or spin on the ball whatsoever. Struck correctly, a knuckle ball will feint slightly through the air, not spinning, but dipping up and down unpredictably. If you can get it over the wall, it can be very hard for a goalie to trap, and can even slip through the hands suddenly. It almost defies physics.    If you're within striking distance, everyone will expect that you'll take a shot on goal. Instead, try to curve it around the wall for a higher-probability assisting goal, or chip it up softly over the wall for a chance at a header. Or even just make a sharp pass to an unmarked teammate off the wall. Put the ball into play rather than trying to bend it like Beckham. Too often, defenders who form a wall to defend a free kick will jump up in the air instinctively when the ball is kicked. This is especially true if you're close to the goal and have taken several shots at the wall before, trying to get over it. One sneaky trick is to aim as low as possible, to skid the ball under the wall, hopefully going under the defenders to break the defense and let a teammate get a shot on it. Look to pass into space next to the wall and let a teammate run onto the ball rather than trying to get it up in the air. Use the angles opened up by the wall to make a surprising pass, rather than trying to use power to muscle the ball into the box. You can sometimes juke out the defenders forming the wall, and even get the goalie to hop out of position prematurely, by organizing between two and four teammates to take fake free kicks, running toward the ball in a coordinated way, but jumping over it instead and running on to take a pass if necessary. After they swarm toward the goal, take the chip over the wall as your teammates run onto...

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Пошлите наклбол. Не бейте по воротам. Переправьте под стенкой. Сделайте короткий пас мимо стены для создания опасной ситуации. Координируйте тактику с товарищами.


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. Prevention is always better than treatment, so don’t expose your lungs to extra stress, particles, carcinogens, and smoke. Stop smoking, as it’s debilitating to your lungs and puts harmful chemicals such as nicotine into your body. Smoking also causes tar to coat your lungs, which is extremely harmful to your lung health.  Nicotine withdrawal can be quite severe if you quit smoking. Common symptoms include mood problems, dizziness, weight gain, anxiety, depression, increased coughing and insomnia.   You don't have to quit without help. You can use support groups, nicotine gum and patches, or prescription medicines, such as Chantix. For support in this sometimes difficult process, try help site such as The American Cancer Society, Smoke Free and the  American Lung Association. If you live in an area with high levels of air pollution, or if you have asthma, you can take a number of approaches to protect yourself. You can wear a mask when you go outside. You may also consider getting a home air filter system. This can protect you in your home against pollution.  There are special masks you need to buy for lung health. Try masks that have active carbon or charcoal in the filter to prevent you from breathing in most allergens, pollutants, smoke, and chemicals. You can also buy more specialized masks with a stronger P100 filter, those made for specifically for the effects of cold weather, or ones that help with respiration.  You can also sign up for an alert system, such as EnviroFlash, which sends email alerts regarding the air quality in your area. With a bit of advance notice, you can either stay at home when the air quality is bad or be aware of the problem and wear a protective mask when you go outside. One of the best natural methods to support your lungs is to allow yourself to cough. Many people tend to use cough suppressants, but in most circumstances, you should not do this. Coughing is how your lungs get rid of the mucus in your lungs that has allergens or infection in it. Suppressing the cough allows...

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Бросайте курить. Защитите свои легкие от загрязнения. Не сдерживайте кашель.


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. Regular exercise may help to boost your testosterone naturally and this may lead to better facial hair growth. Try to do some cardiovascular exercise for at least 30 minutes every day and incorporate some weight lifting into your routine a couple of days per week as well.  For cardio, you can run, walk, ride a bike, swim, dance, or use an exercise machine, such as an elliptical walker. Find something that you really enjoy doing to make it easier to stick with it. . While eating certain foods will not make your beard grow faster, eating a balanced, healthy diet may help to provide the necessary nutrients for healthy facial hair. Following a healthy diet may also help you to lose weight, which can help to boost testosterone and improve your ability to grow facial hair.  Include plenty of fruits, vegetables, whole grains, and lean proteins in your diet. Avoid fatty, greasy, fried, and sugary foods. Take a daily multivitamin to provide extra nutritional insurance. You should also drink plenty of water every day so you're hydrated, which is important for facial hair growth. Making sure that you are well rested is important for your overall well-being, but it may also help to improve your testosterone levels. Aim for at least seven hours of sleep every night.  To sleep better, try to go to bed at the same time every night and wake up at the same time every morning. You can also try using a relaxing bedtime routine, such as taking a bath, drinking a cup of herbal tea,  or listening to some relaxing music. Avoid using your phone, watching TV, or using a computer at least one hour before bedtime.  The light from these screens can interfere with your ability to fall asleep and stay asleep. Stress can also affect your testosterone levels, which can interfere with hair growth and even cause hair loss. Make sure that you keep your stress levels under control to ensure optimal hair growth. You can do this by including a relaxation technique in your daily routine. Some things you can do to manage stress include:  ...

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Регулярно занимайтесь спортом Соблюдайте здоровую диету Высыпайтесь. Контролируйте уровень стресса.


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. Remember, clothes don't have to be brand-name to be cool and make you look good. Some great stores to try are Aeropostale, Roxy, Old Navy, Forever 21, Hollister, A'GACI, Rue 21, American Eagle, River Island, Justice, Target, Burlington, Walmart, Brandy Melville, Tilly's and more.  Remember to get clothes appropriate for your age. Don't copy anybody's fashion style because then people will think you're a wannabe or a poser. Here are some things to keep in mind as you find the perfect clothes for you. If your school has uniforms don't worry, just remember to accessorize.  It's okay if you mix clothes together and make things trendy in a unique, 'you'-kind-of-way to show off your own style while using just the tiniest bit of copying from someone else, like layering jewelry. Also, if you have a uniform make sure you don't get massive baggy clothes that don't fit you properly. Slim fit is all the rage. Skinny jeans are in style. But remember, super skinny jeans look great on some people, but not everyone. Boys should avoid skinny jeans unless they want to go for that particular look. You can see if combat boots match with these jeans. Distressed jeans are in and you can make your own! Get help from an older sibling or cousin who can help you not rip the holes straight across, but blend them. Before cutting up your jeans, you can practice on fabric, experimenting with fraying and cutting. Learn how to "ladder" jeans. Sweaters! Cardigans are in style, as are lightweight v-neck sweaters with a tank top for girls. Polo shirts aren't nerdy if you wear them right, so it all depends on how you look and how you wear them! Try a simple polo with skinny jeans and shoes like Converse or similar. A plain polo in a basic color is nice. If you want to get a polo, though, get some from Ralph Lauren or Lacoste. Ralph Lauren is known for their polo shirts.  If you can't afford polo shirts from these stores, Abercrombie, Hollister, Ardene and Aeropostale always have good ones. Polo shirts may not look good on girls that have...

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Обзаведитесь одеждой, в которой вы отлично выглядите. Аксессуары. Если вы девочка, придерживайтесь естественного образа. Обеспечьте своей коже хороший уход. Если вы девочка, подумайте о маникюре. Всегда хорошо поддерживать чистоту. Придайте стиль своим волосам. Обзаведитесь стильным школьным рюкзаком.


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. Since every style of clothing is a bit different, there are some key points for each that are good to remember when you're choosing what clothes you want to make and how you want to make those clothes.  There are lots of different types of skirts to choose from: a-line skirts, circle skirt, flared skirt, gathered skirt, maxi and mini skirts, pencil skirt, pleated skirt and the list goes on. You'll need to decide which skirt you want to try out.  The most basic skirt that you can make is a tube skirt, which requires an elastic band and the fabric (a stretchy kind is good). You can make this in about an hour and they are fun, comfortable and easy to wear.  The general order that you sew a skirt in is: side, front, and back seams, zipper or closing method, waistband, hem. hoose a flattering trouser pattern. Since trousers are incredibly versatile and can be made out of just about any fabric, they are a great project to do once you've gotten the basics down. You can make them more easily by making trousers that have an elastic waistband, or you could get more complicated with zippers and buttons and waistbands. The general order that you sew a pair of jeans (or other trousers) is: pockets, side, front, and back seams, zipper or closing method, waistband, hem. . Again there are tons of different kinds of dresses to make, from some short, sweet summer cotton, to a long flowing ballgown. Dresses can be more complicated than, say, a skirt, so you'll want to hold off making one of these until you've got the basics down. The general order that you want to sew a one piece dress is: interfacing, the shaping shoulders, side seams, top part of dress except for hem, bottom part of dress, back, and front seams. Then you join the skirt bottom to the bodice top of dress at the waistline, attach zipper or buttons holes, hem. . Although fun to make, these can be a bit more complicated, since you'll need to do buttons and sew on curves (since you're sewing along the lines made by your neck and your shoulders). There are also...

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. Smoking increases the chances of ulcers developing and makes it more difficult for existing ulcers to heal. Smokers are twice as likely to develop ulcers as non-smokers, making it critical that you quit smoking if you want to allow your ulcer to heal properly.  Smokeless tobacco and other forms of tobacco come with the same, and even increased, risk of stomach problems. Try your best to quit tobacco altogether if you have an ulcer. Talk to your doctor about tapering methods, including using prescription medication to help you ease off of a nicotine dependence. Over the counter patches and nicotine supplements are also available, which can help. . Alcohol irritates the stomach lining, and it takes a while for the stomach to heal completely. If you're recovering from an ulcer, or any kind of stomach trouble, it's important to avoid alcohol while you're recovering. Even a beer or two can aggravate your ulcer. Alcohol in moderation may be alright after all treatment has ended, but you should discuss it with your doctor before resuming drinking in any capacity. For some people, ulcers can get a lot worse at night. Laying flat on your back can cause certain ulcers to become more painful, and nighttime is the worst time to be in pain. Try sitting with your head and shoulders elevated slightly off the mattress, to keep yourself at an inclined position. Some people have success sleeping more soundly like this when ulcers are bothering them. Eating a big meal in the middle of the day can make an ulcer worse. Instead, try to time your meals at regular times throughout the day, and have more small meals, as opposed to a few really big ones. This will help your stomach to process smaller amounts of food more easily.  Avoid eating food too close to bedtime, which can cause nighttime pain that will keep you from sleeping more soundly. Some people find that the symptoms of ulcers are made worse after eating, while others find that eating can soothe the ulcer pain. Experiment some with your diet to see what works for you....

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Бросьте курить Воздерживайтесь от всех видов спиртных напитков, пока не избавитесь от язвы полностью Спите с немного приподнятой головой. Ешьте регулярно и меньшими порциями. С осторожностью принимайте лекарственные препараты. Запаситесь терпением.


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. Start with butter that has been thawed to room temperature. There are a few different ways to melt the butter. Here are some methods to consider:  Melt it on the stove. Put your butter in a skillet and turn the heat on low. Butter melts between 82 and 97ºF (28–36ºC), which can be about room temperature on a hot day. Keep an eye on your butter and remove it from heat when about 3/4 of the butter has melted. Use a spoon or spatula to spread the butter over the bottom of the pan as it melts. Melt it in the microwave. Chop the butter into small pieces (if cold) and place it in a microwave-safe container for about 10 seconds at a time until melted. You can substitute this 1 cup (236ml) of homemade heavy cream in baked goods, soups, and savory sauces immediately.

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Растопите сливочное масло Используйте домашние сливки.


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. Stress can be a large contributor to negative feelings and thoughts. You can reduce your stress levels by identifying factors that cause stress and working to reduce them, by practicing yoga, and/or by exercising, among other ways. Social support can help mitigate the impact of stress, so be sure to spend quality time with family and friends. When you find yourself having negative thoughts, try distracting yourself from them. This will change your mind and reduce your bad mental hygiene. To distract yourself you might:  Rub your fingers together and focus on the sensations that this causes. Pay close attention to the texture of your fingers and the temperature that you feel by rubbing them together. Take deep breaths in and out. Specifically, breathe in over the course of 5 seconds and hold your breath . One way to get rid of bad mental hygiene is to replace it with better mental habits. Studies show that spending time or money on others can increase your happiness and well-being. These are two critical factors that are the direct opposite of bad mental hygiene.  So, to get rid of bad mental hygiene, it can help you to help others. There are a number of ways that you might help others, including, for example, assisting strangers who seem in need of aid, donating your time at a homeless shelter, or giving a homeless person a hot meal or a few dollars. One interesting way you might be able to help overcome your bad mental hygiene is by forcing yourself to smile a few times a day, even if you don't feel like it. Studies have shown that forming the facial muscles into a smile increases positive mood. One way to get yourself to smile when you don't feel like it, is to hold a pencil between your teeth so that the erased bit is at one corner of your mouth and the writing bit is at the other corner of your mouth. . It is important to let your negative feelings out, otherwise they may well up and promote bad mental hygiene. To let your anger out in acceptable ways you might:  Write a mean note about someone you are...

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Понизьте уровень стресса Отвлекайтесь от негативного мышления. Помогайте другим Улыбайтесь. Выражайте гнев приемлемыми способами. Общайтесь с людьми, которые имеют хорошую психическую гигиену. Попробуйте новые вещи.


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. Taking care of your diet will keep any stomach and digestive symptoms at bay. Simply avoiding spicy food, junk food and fatty food will give you a healthier digestive system that is less prone to problems. Opt for more whole grains, leafy green vegetables, fruits, and lean meats.  Adding fibers and cereal food to your diet will help to prevent constipation, which can irritate a fistula. Try noticing what types of food you are allergic to or that upset your stomach. Remember that it’s not always a stiff rule — each person is different. Fatty waste can increase the possibilities of blocking an anal fistula tunnel and thus can induce the formation of perianal abscess, the major cause of pain in people suffering from fistulas. It is recommended to drink one and a half liters of water a day unless your doctor says otherwise. Stop drinking alcohol and soda; instead consume larger amounts of water and fruit juice. This will help prevent any possible occurrence of constipation, which puts pressure on your fistula.  Excess water will make waste softer and will help clean the intestines; this is why if you drink excess amounts of water you will feel the need to enter the toilet more often. Water also prevents the intestines from getting blocked especially in patients suffering of some digestive diseases like Crohn’s disease, toxic megacolon, etc. If your work forces you to sit down for many hours, avoid putting extra pressure on your back, butt, and legs, especially if you have an anal fistula. This could be done by sitting on a pillow or a “donut pillow” instead of the regular chair. Do what you can to feel comfortable. Try to avoid situations where you can foresee being uncomfortable or bring a pillow or other aid with you. If your fistula is resulting in unfortunate leakage down there, wearing soft, absorbent pads will make you not to worry about the leakage of any blood, pus or fluids out from your fistula, as pads will act as absorbent surfaces.  Adult diapers work, too, they're just a little bulkier and more...

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Придерживайтесь сбалансированной диеты. Пейте больше воды. Используйте подушки. Используйте впитывающие прокладки. Поддерживайте личную гигиену. Примите обезболивающие. Укрепляйте иммунную систему. Будьте активны.


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. The honing rod, or simply "steel" as they're often called, aren't normally used to resuscitate a dull blade from the proverbial graveyard. Instead, they're often used to keep knives sharp in between use.  Using a honing rod regularly delays the need to use a whetstone or a diamond. This is a good thing: Using whetstones and diamonds shave metal from the edge of your blade, reducing the knife's lifespan. The less you use your whetstone, the longer your knives will thrive. What does a honing rod do? A honing rod realigns the metal in a blade, massaging small nicks, indentations, and flat spots away. Compared to a whetstone, it does not remove any significant amount of metal from the blade of the knife. The rod should be held at a comfortable angle facing away from your body. The rod tip should be elevated above the rod handle. Your four fingers should be holding onto the handle, while your thumb can be placed on the spine of the knife, far away from the blade edge. Your angle doesn't need to be exact, just approximate. Whatever angle you decide to choose, or unwittingly end up choosing, make sure to maintain the same angle throughout the honing process. Changing the angle used during the honing process won't smooth out the metal in the blade as much as using a consistent angle will.

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Используйте точило для ножей, что бы предотвратить полное затупление ножа. Возьмите точило в вашу левую руку если вы правша (или наоборот, если левша). Крепко возьмите нож в правую руку если вы правша (или наоборот, если левша). Держите нож наклоненным на 20 градусов по отношению к точилу, угол не должен быть точным, можно приблизительно.


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. The longer the meat stays on the deer carcass after the animal was shot, the tougher it becomes. Choose only deer meat that was cut, skinned, wrapped and refrigerated promptly by a professional or an experienced deer butcher. Venison should also be aged for a period of 10-14 days after being dressed out. This allows the meat to dry out some, reducing the gaminess and making the meat more palatable. Unlike beef fat, which imbues the meat with flavor and helps to keep the meat moist, venison fat does not taste good, and will do nothing for the texture of the meat. Using a sharp knife, trim away the connective tissue and fat from your cuts of venison before attempting to cook it.  You can discard deer fat, though it's also commonly rendered into tallow, and makes for excellent soaps, and suets for feeding birds. "Silverskin" is a thin membrane that you'll find on many recently-processed cuts of venison, which you'll want to remove if it hasn't been already. It can be somewhat tedious, but peeling it off the meat as much as possible will improve the flavor and also make it easier to cook. Venison has a strong, gamey flavor that you can highlight or mask, depending on the cut and what you hope to do with it. Learning a bit about how to match a cut to a marinade will help you tenderize the meat and add flavor. The best way to marinade venison is in a large gallon Ziplock bag in the refrigerator overnight.  Use thinner cuts with marinade and brine larger cuts. At most, an overnight marinade will only penetrate about an 1/8th on an inch into the meat, making marinading a large roast kind of pointless. Use thin strips of flank or backstrap to marinade to get the most out of the process.  For a simple marinade, use Italian salad dressing, or make your own with a half-cup each of vinegar and olive oil, a clove of minced garlic, and a teaspoon each of brown mustard and Italian seasoning (or oregano and basil). For a BBQ marinade, sautee half a finely-chopped yellow onion and 3-4 cloves of minced garlic in about 5...

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Используйте только ту оленину, что была сразу же правильно разделана Срежьте весь видимый жир. Прежде чем готовить мясо, замаринуйте его. Замените срезанный олений жир другим источником жира. Различные способы разделки мяса требуют различных способов готовки.


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. The most obvious sign of wealth isn't bling, specific brands, fabric, or a particular style—it's tailored clothes. If you want to look rich, you need to make sure your clothes fit like they were made for your body. Clothes need to fit your form and flatter your figure, whether you're talking about casual or formal wear.  Department store sizes are widely variable because of the way fabric is machine cut. Two pairs of pants that are labeled the same size might be fairly different. Try on at least three pairs at your size to find the best fit. Spend extra time shopping to make sure every item fits your body perfectly. Even if you like a shirt, skirt, or a pair of pants, don't buy it if it doesn't fit your body perfectly. If you're trying to save money on clothes but want to look like you're spending a lot, a little smart shopping will go a long way. You can spend big on a few name - brand or designer items, then spread them out with a variety of cheaper clothes to make different outfits that look rich.   Save up for a couple of months if you want to splurge on a pair of Louboutins, but make sure you're outfitting yourself with cheap stuff from Nordstrom Rack, TJ Maxx, and other stores that sell fashionable clothing on a budget. It's better to spend money on clothes rather than on accessories, which will look obnoxious if they're being worn with cheap clothes. It's also obviously a good idea to look for sales whenever possible. If you can get designer jeans for a discount, you can spend more on some valuable items to round out your wardrobe. Expensive designer clothes don't feature brands prominently. If you want to look like you've got a serious bank account, don't make yourself a walking billboard for brand names. Go for clean, sophisticated apparel. Even trendy brands like Coach, Fendi, Dolce & Gabbana, and others may have prominently-placed emblems or brands. Even though these might be pricey brands, this isn't a sign of wealth. It's better to have a big wardrobe of beautiful form-fitting items of...

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Покупайте одежду, которая хорошо сидит по фигуре. Покупайте качественные вещи изредка, при этом имейте достаточно много выгодных приобретений в гардеробе. Срежьте с одежды бирки и логотипы. Наряжайтесь почаще. Покупайте одежду из натуральных материалов. Носите только чистую и глаженую одежду. Будьте готовы к погоде. Тратьте деньги на обувь. Носите незаметные украшения. Подберите модные или необычные аксессуары.


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. There is no way of knowing how much warning time there will be before an attack by terrorists using an RDD, so being prepared in advance and knowing what to do and when is important. Here are some important details to consider in advance of a possible detonation of an RDD device:  Do you have enough food to feed you and your family unassisted for 48 hours? Stock up on non-perishable goods such as rice, beans, dried fruits and vegetables, and powdered milk. Do you have enough water to accommodate yourself and your family? Store enough water to provide at least one gallon per day per individual. Do you have basic medical needs provided for? Aim to store a first aid kit, a first aid instruction booklet, as well as any emergency prescriptions in a safe place. Do you have basic communication devices? Flashlights, radios, and whistles may come in handy. These items are extremely versatile and will allow you to improve upon, fashion, or repair a large number of items you may need or come across after the RDD event. The size of the affected area and the level of destruction caused by an RDD would depend on the sophistication and size of the conventional bomb, the type of radioactive material used, the quality and quantity of the radioactive material, and the local meteorological conditions—primarily wind and precipitation. Understanding how the different variables affect the size and magnitude of the fallout area will greatly increase your chances of healthy survival. Many RDD strikes theoretically depend on wind-borne dispersion. Knowing, for example, that the prevailing winds in the Northern U.S. are westerlies — which blow from west to east — is critical if you happen to find yourself downwind of an RDD strike.

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Примите превентивные меры, которые принимают в случае выпадения радиоактивных осадков. Дополните экстренные запасы полиэтиленовой пленкой, клейкой лентой и ножницами, если вы еще не сделали этого. Изучите различные параметры РРУ-удара.


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. There's nothing more independent and totally you than something you've made yourself. If you can sew, you can start. And if creating something sounds like a task, try tailoring a piece you already have or adding your own touches to an item growing dust in your closet. You can reinvent your wardrobe without making a single trip to the store. And if sewing isn't your bag, try dyeing, knitting, crocheting, or any other project that can turn something boring into something brilliant. For girls in cold weather, pea coats in any color are great, whether they're double-breasted or not. When it's chilly, cardigans are your best friend! Striped, patterned and solids are great and look fabulous with any T-shirt or tanks.  For guys in cold weather, vintage leather or Members Only jackets are a great option. If you'd like, you can even deck them out with cool pins! In chilly weather, vests or sweater vests look awesome with anything. You can also try a track jacket; they come in lots of colors and are great year-round. Scarves (for men and women) are great year round because you can get them in cotton, linen, silk and wool. They're a classy touch to add no matter what outfit you're wearing. Bright colors and neutrals both look great, as long as they go well with your outfit. Bandanas can also be made into a cool scarf -- singular or with two tied together. You can also wear a scarf in many different ways -- even a simple scarf can make the most basic outfit seem amazingly unique. Indie kids have a pretty good grasp on what's good and what's terrible for the environment. If they can reuse something, they will. Thrift shops are happening places! So donate your clothes, shop second-hand, make your own, and don't let fashion affect your carbon footprint. Generally, you'll wanna stay away from fur and the like, too. Animals are a huge part of the environment! Take the time to know what goes into your pieces and who or what it's affecting. If your hair is straight, wavy, or curly, let it out in all its glory. No need to...

Now, please write a short abstract for it in Russian. Abstract:

Делайте свою собственную одежду. Одевайтесь по погоде. Думайте об экологии. Дайте волю своим волосам. Выберите наушники.


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. They don’t have to be things like the meaning of life or about politics. Rather, ask open-ended questions about his day, interests, or family. You can also ask about things he's said in the past to show you remember what he says. Try saying things like:  "How are your family? How is your mother's health?" "I haven't heard you talk about gardening lately. How are your vegetables doing?" "I saw a commercial for a tropical vacation. It made me think about you and how you want to have your big adventure vacation." to him. One great way to show your boyfriend that you love him is to listen to him. Sometimes, he will need your undivided attention as he talks about random things. These things may not mean anything to you or seem pointless, but they mean something to him. Listening to him can help you both feel connected and shows him how much you care for him.  When you talk to him, make sure to make eye contact and watch him. Really listen to what he says. You may want to repeat things, ask questions, or add ideas to what he says. Put away electronic devices so that your attention is completely focused on him. Guys often want to feel appreciated and masculine, which helps their self-esteem. You can help show him your love by complimenting him and praising him. Make sure your praise is genuine and not fake, which can backfire and cause problems in the relationship.  Compliment and praise his manliness, such as commenting on something he did around the house. Pay attention to the little things he does as well, such as opening doors for you. Tell him how much you appreciate it and how it makes you feel special. Point out the good things he does for other people. For example, you might say something like, "I admire you for the way you protect your younger siblings." Focus on building an honest, open relationship with your boyfriend. Keeping secrets and hiding things can come between you. If you’re hiding something, he might eventually find out and lose trust in you. Always be open and honest with him. Even if he...

Now, please write a short abstract for it in Russian. Abstract:

Сделайте общение глубоким. Слушайте Хвалите его. Будьте честны с молодым человеком. Избегайте ссор со своим возлюбленным. Признавайте свои ошибки. Используйте  местоимение «я» вместо «ты». Учитесь идти на  компромисс. Поддерживайте его мечты.


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. This can seem scary to do, but once you have done this, holding a conversation and laughing will be easy, and you will be able to build a friendship. There are lots of different ways that you can break the ice, but just remember to make a good first impression. You don't want her to remember you for being a jerk or making a really offensive joke!  A good laugh is always a smart way to break the ice. For example, you would show this webpage to her, and have a laugh over what is written and the whole idea of having such a page as well. Learn to be spontaneous. Taking an improv acting class can help with ideas for breaking the ice, and can help you be confident with talking to new people. Ideas flow, and it becomes easier to enter into and disengage from conversation, and can help you be more comfortable with any situation. Girls love guys with a great sense of humor. Don't be offensive or mean with your humor, because you'll make her worry that you also say bad things about her when she's not around. Instead, be smart with your humor. Look at comedians like Louis CK and Aziz Ansari for some examples.  This doesn't mean you should never take anything seriously though, or else you'll come off as a clown. Try to know her a little bit more before you attempt to be jocular (certain jokes for you might not be funny to her). Knowing her culture, her background, and most importantly things she likes will also be helpful. Fashion isn't just for girls... it's for guys to be recognized by girls too. Get a good pair of shoes. A pair of nice jeans will also look cool...just make sure they fit and look nice on your body! Same goes for shirts. Don't just buy one outfit. Clothes should never be worn more than twice a week. Smell is incredibly important in attracting people. While smelling amazing may not be a deal breaker, being stinky is! You'll want to take some basic steps to fight all of the normal body odors that come along with being human!  Shower often, and not just with water. Actually use soap & give yourself a...

Now, please write a short abstract for it in Russian. Abstract:

Заговорите с ней Рассмешите девушку Одевайтесь в повседневном стиле. Помните о личной гигиене. Не ведите себя угрожающе. Развивайте таланты. Укрепляйте уверенность в себе


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. This is the measure of octaves you can sing, from the lowest to the highest. You can find your range by singing scales, starting with the lowest note you can clearly sing and continuing until you aren't able to hit a higher note. There are 7 main voice types: soprano, mezzo-soprano, alto, countertenor, tenor, baritone, and bass.  Warm up by singing major scales starting with the middle C. Sing C-D-E-F-G-F-E-D-C and move up or down one half step for each new scale.  Which scales can you sing most clearly? At what point does it become difficult to hit the notes? Take note of where you fall to determine what your voice type is. There are apps, like SingScope, that can help you determine your vocal range by identifying the highest and lowest notes you can sing on pitch. Chest voice is what you use when speaking and singing lower notes. When you sing higher notes, you use head voice, which can either sound airy or full.Mixed voice is a blend between the two and is often used by pop singers like Ariana Grande and Beyonce. If you haven't been using the right technique, you might not even know what your voice truly sounds like. Using the right technique will help your voice sound clear and strong. Keep the following pointers in mind as you practice singing:  Have good posture. Stand up straight so you can breath more easily. Keep your neck upright but relaxed. Speaking of breathing, make sure you're breathing from your diaphragm. Your stomach should expand when you breathe in and deflate as you breathe out. This gives you more control over your pitch. Open the back of your throat and enunciate your vowels when you sing.

Now, please write a short abstract for it in Russian. Abstract:

Определите свой вокальный диапазон Определите, когда вы используете грудной голос, а когда головной (регистр). Научитесь правильной технике.


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. This is the most important step, so don't skip it. Teeth should be brushed three times a day, after each meal.  Be sure to brush the full surface area of your teeth accessible with your toothbrush; this includes the cheek side, the tongue side, and the chewing surface of your teeth.   Angle the toothbrush 45 degrees where your teeth meet your gums, and gently massage the toothbrush over this area to ensure it is cleaned as well. Do not press too hard here as it can be damaging.   Brush your teeth for two minutes. This helps to clear away plaque and bacteria, and to keep your teeth clean and shiny. Flossing should be done at least once a day.  Flossing cleans an additional 33% of tooth surface area that cannot be reached with a toothbrush alone.   Flossing also removes plaque before it hardens into tartar, which keeps your teeth looking cleaner and healthier.   For optimum flossing, take a piece of floss about 12 inches long and wrap it around your index finger on each hand, leaving at least 2 inches in between. Slide it between each of your teeth, being sure to go from the top of the tooth all the way to the base. Repeat two to three times to ensure plaque is removed. This can help to keep your mouth and teeth clean. Some mouthwashes have additional "whitening" properties, but it depends on which brand you buy - read the product label for more information. This is critical in maintaining good oral hygiene, and your dentist can provide you with additional information and suggestions specific to you.

Now, please write a short abstract for it in Russian. Abstract:

Регулярно чистите зубы. Воспользуйтесь  зубной нитью до и после чистки зубов. Регулярно пользуйтесь ополаскивателем для полости рта. Регулярно посещайте врача-стоматолога.


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. This is where it all starts: with you. You cannot start a workout schedule without being 100% motivated and dedicated. Try to write self reminders to keep yourself motivated. Stick them around your house, in your planner, wherever you think they might be helpful. Things like "five more lbs!" etc. can be just that last bit of motivation you need. It's one thing to want to lose weight; it's another to want to lose weight and build muscle. It's going to take a lot of work on your diet and a lot of discipline in the gym, but it is doable. Motivation will be key as this won't be something that happens overnight. Be patient, stick to your plan, and you'll see results. Going from work to school to the house, our everyday planners can be quite busy. If you are going to get that body it is critical that you write out a schedule that you can physically look at. This helps you plan out your day and not find yourself "having no time for the gym." You should plan on going to the gym about four times a week. That 4x a week thing is for strength training. Feel free to do cardio more, but know that cardio can deplete your calories, which are necessary to build muscle mass. So do stay active, but don't kill yourself over it. That's self-defeating to the max. It's fairly simple to go the gym. You drive there. You throw on your headphones. You start working out. You leave. But for meals? You wander into the grocery store. You stare at the aisles. You leave having succumbed to impulse buys. Don't do that! Plan your meals ahead of time, stick to your dieting regimen, and to your budget! This is probably going to involve some cooking. The only way to truly know what goes into your food is to prepare it yourself. So load up your shopping cart with lean meats, eggs, oatmeal, veggies, tofu, berries, low-fat dairy products, and nuts. Then get home and work out what you can create the next few days. No stress necessary.    This should be for your workouts and your diet—especially if you're aiming for some muddled up low/med/high carb...

Now, please write a short abstract for it in Russian. Abstract:

Найдите мотивацию. Напишите формальное расписание своих тренировок. Следуйте диете. Ведите журнал. Найдите друга.


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. To make a basic hoe, you'll need two sticks and two wooden planks. On your crafting table, place the two sticks on the center and bottom-center tiles, and place the planks on the top-center and top-left tiles. Try replacing the wooden planks with iron ingots for a more durable hoe. All Minecraft hoes are equal in speed. You can run a successful farm above ground or below ground, as long as you have enough light. The important thing is that your farm is near where you are sleeping and working, so that it will be easy to maintain and harvest. Clear a spot of flat land near your base of operations.  Consider finding a place that will be hard or impossible for monsters to reach. This way, you won't have to worry about fighting off spiders or rebuilding your garden after a creeper has blown it up. If you do most of your work and exploring underground, it might be worth building your garden down there. Light the area completely with torches, and make sure to find or build a space with a dirt floor. You can build your farm along a natural water source, like a river or pond, or you can irrigate a dry area yourself. Your crops will grow whether or not there is water nearby, but most Minecraft plants grow more quickly when they are irrigated. Farmland will be automatically irrigated if it is within 4 blocks of water.  To create an inexhaustible water source, build a bucket using three iron ingots, then use that bucket to draw water from an existing water block. Dig a hole in the ground one square deep and at least three squares long. Then, right-click to pour the water into the hole. Repeat until you fill at least three adjacent squares with water. Now, when you draw water from the center, the space will immediately refill. If you're going for water efficiency, know that one block of water will technically irrigate the 80 surrounding blocks. Your plants will only grow when the area is well-lit. If you are building your farm outside, place a torch next to your crops. This way, they'll keep growing overnight, and...

Now, please write a short abstract for it in Russian. Abstract:

Сделайте тяпку Выберите место под огород. Обеспечьте себя водой. Побольше, еще больше света! Соберите семена.


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. Ultimate fighting, or mixed martial arts, is a test of aerobic endurance, strength, agility, and willpower. You have to be an all-around great athlete to be an ultimate fighter, so if it's your ambition to jump into the cage, you need to get in shape.   Build muscle and lose fat, rather than attempting to diet and lose lots of weight. You want to build bulk and be strong. Developing a healthy lifting routine and aerobic routine to get into good fighting shape will make transitioning into training much easier. If you don't have the time to get to the gym, work out at home. Ease into a comprehensive routine of running, push-ups, sit-ups, and stretching. . Ultimate fighters are a cross between boxers, martial artists, wrestlers, and almost any style of fighting under the sun.  One of the most widely-available and comprehensive ways to start learning fighting skills at any age is to start developing boxing skills, learning to throw a punch and play defense while upright. If you're young and just starting out, consider joining your school's wrestling team to get a good foundation in mat wrestling and get experience fighting in a controlled environment. It might not be as flashy as what happens in the UFC, but learning the fundamentals of amateur wrestling will make you a stronger fighter in the long run, building your mat skills and your endurance. It's also a great way to keep tabs on your weight and get into good fighting shape. When you're first trying to get into MMA, it'll help if you've got some experience (even at the beginner level) with basic mat wrestling and some variety of martial art. You can jump right in and start learning MMA basics, but being a well-rounded fighter who's able to take the fight to the ground as well as out-box your opponent is the difference between being a great fighter and a mediocre one. The best martial arts to familiarize yourself with for MMA include:  Karate and kung-fu are excellent for learning accuracy in your kicks Judo is a great way to learn to get your opponent on...

Now, please write a short abstract for it in Russian. Abstract:

Приведите себя в форму. Начинайте учиться боксу. Обучитесь борьбе в партере. Научитесь боевым искусствам. Поищите в вашем районе спортзалы, которые специализируются в смешанных боевых искусствах.


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. Unlike with eye colors, you can feel comfortable experimenting a little more with lip colors. That said, tones that are light to moderate in color saturation are the most recommended.  Most skin tones suit soft pinks or nude-browns. Matte, pinky nudes are currently very popular and create a polished, sophisticated and natural look by highlighting and not simply covering your lips.  Remember that if you choose a brighter color, it will likely fade as the day goes, so you'll want to remember to check and reapply as needed.

Now, please write a short abstract for it in Russian. Abstract:

Выберите цвет.


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. When attending a funeral, always dress conservatively. Do not wear flashy outfits, bright colors, baggy clothing, or low-cutting blouses or dresses. You do not have to wear all black, but at least dress in darker colors, like dark blues, greens, and grays. As a general rule of thumb, dress business casual when attending funerals.  Remember, a funeral is not the right time to make a fashion statement. However, if the dresscode states no black, avoid the colour entirely- men can still wear black trousers. Try to attend the funeral 10 minutes early. This will enable you to find seating and sign the guest book. If you sign the guest book, be sure to sign your first and last name; you can also state your relationship to the deceased, e.g., friend, coworker, colleague, or teammate. In general, the first several rows of seating are usually reserved for immediate family members, relatives, and close friends. If you are not a close friend, family, or relative, sit in the middle or in the back of the venue.

Now, please write a short abstract for it in Russian. Abstract:

Оденьтесь консервативно Приходите пораньше. Не садитесь на места в передних рядах.


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. When bringing a new puppy or adult dog into your house, one of the first things to accomplish is teaching them to relieve themselves outside, instead of indoors. Dogs of any age can be trained with the proper guidance.  Until trained, there are a few rules to follow that will help with the process. Limit the areas your dog has access to so that they can be watched closely for signs that they are about to go and can be immediately taken out. Establish a schedule for taking them out that includes, first thing in the morning, after meal times, anytime you come home, and just before bedtime. Puppies will need to go out more frequently when younger and as a rule can hold their urine for an hour for every month old that they are. Keeping your dog on a leash, even when indoors, will allow you to monitor them more closely until they are trained. Also, when taking them outside, keep them on a leash so you can teach them to go in a specific location and to be sure that you know when they have gone. You can use a word such as "go" to teach them to go in a specific location. If you catch them starting to go inside, tell them "no", take them outside, and tell them to "go". Always praise them when they go where they should. If they have an accident in the house, be sure to clean the area thoroughly to help prevent them from wanting to go in the same place again. Never spank or scold a dog for going inside. The dog will only learn to fear you. This will give your dog a place where they feel safe and content when you are not home and this is another popular option to prevent accidents. With this method, try to make the crate a fun place by giving a treat or toy and limit the amount of time that they spend in the crate to less than 4 hours at any one time, much less for younger puppies. When taking them out of the crate, immediately take them outside to their spot and don't forget to praise them when they go. . Dogs are generally good natured and most play well with children. Still, some like to bite and scratch a little...

Now, please write a short abstract for it in Russian. Abstract:

Приучайте собаку к выгулу. Приучите собаку к конуре. Научите собаку хорошо играть. Приучите собаку не лаять слишком много. Обучите свою собаку нескольким командам и умениям.


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. When you are focusing on things that you love, you will have less time to focus on the desire to purge. It is especially important to keep yourself distracted after you have eaten a meal. Some other things that you can focus on include:  Reading a book or watching a movie. Pursuing your favorite hobby. If you don’t have a hobby,  find one that is tailored to your interests.  Do mental games like crosswords, sudoku, and puzzles. Put your heart into learning something new, be it a skill or a subject like chemistry. . Volunteering is a great way to focus on constructive things, rather than on your desire to purge. It is also an opportunity to see the lives of others and put your own in perspective. What you learn while volunteering might help you to analyze the reasons why you purge, and may help you overcome them. Places to volunteer include:  At a local women’s shelter. At a food service, like a soup kitchen, that serves the homeless and poor. Seeing people grateful to eat food can be therapeutic. At an orphanage. At an animal shelter. . When you exercise, chemicals like serotonin get released in your brain, lifting your mood and making you feel great about yourself. Exercising is also good because, when done in moderation rather than excessively, it can help you stop purging if you purge to lose weight. Exercising regularly keeps you fresh, energetic, and active. In turn, these things can make you feel more confident and happier.  You should try to exercise for at least 30 minutes for four to five days out of the week. This can be accomplished through walking, running, swimming, biking, hiking, rock climbing—you name it. Avoid exercising excessively. Some signs you may be exercising too much include if you engage in strenuous exercise daily or multiple times a day, or if you exercise upwards of 15 hours per week. Behaviors such as purging are usually a result of a pile up of feelings, emotions and mental energies that are seeking an outlet. Yoga and meditation can ensure the smooth release of these mental...

Now, please write a short abstract for it in Russian. Abstract:

Займите себя тем, что любите. Станьте волонтером. Больше занимайтесь спортом. Каждый день занимайтесь йогой и медитацией. Заведите домашнего питомца.


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. When you download a fresh version of Windows 7, you'll need to know whether your computer has a 32-bit processor or a 64-bit processor. This is the 25-character key that you received with your copy of Windows 7. You can usually find it on the bottom of your computer (laptops only), or inside of the Windows 7 box.  If you registered your copy of Windows 7 online, Microsoft most likely sent to your registered email address a confirmation email with your product key. If you can't find a hard copy of your product key, you can check it on your computer using Command Prompt or software. You can use either a blank USB flash drive or a blank DVD to create your installation tool. Keep in mind that if you choose a flash drive, it must have a capacity of larger than 4 gigabytes.  Before choosing a DVD as your method, make sure that your computer has a DVD drive. You can check this by looking for the DVD logo on or near the disc tray. If you don't have a DVD drive, you won't be able to burn the DVD on your computer. This is the official webpage for Windows 7 software downloads. You'll find the "Enter your product key" text field near the bottom of the page; click this field and type in the 25-character product key that you retrieved earlier. It's a blue button below the product key text field. Doing so will verify your product key and take you to the language selection page. Click the Choose one drop-down box and then click your preferred language in the drop-down menu. This button is below the language drop-down box. Click either 64-bit Download or 32-bit Download in the middle of the page. The download that you choose here should match your computer's bit number. The file will begin downloading. Depending on your browser's settings, you may first have to select a download location or confirm the download. The Windows 7 installation file will download in ISO format. After it finishes downloading, you can usually find it in your computer's Downloads folder. Once your installation tool has been created, you can proceed...

Now, please write a short abstract for it in Russian. Abstract:

Выясните разрядность своего компьютера Найдите ключ продукта Windows 7. Выберите способ установки. Откройте страницу загрузки Windows 7. Прокрутите вниз и введите ключ продукта. Нажмите Проверить. Выберите язык. Нажмите Подтвердить. Выберите образ для загрузки. Дождитесь, когда файл скачается на компьютер. Создайте загрузочную флешку или диск.


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. When's the last time you hung out with someone who was straight up rude? If it was recently, it was probably one of your old, embittered relatives. If you really had the choice, you wouldn't. So don't be your cranky grandpa. Use "please," "thank you," and hold the door for the person behind you. Can you think of one reason not to? It is not impressive to treat people beneath you as if they're beneath you. So tip the waitress. Ask her about her day. Don't scowl at the grocery clerk about the clean-up in aisle 5. Be polite to everyone. . The most likeable people are those who are calm, laid back, and easy-going. People (especially strangers) may get turned off if they see that you are overly neurotic, difficult, or paranoid. Try not to get angry or overreact when things don't go your way. It will only make you feel more stressed out and strangers uncomfortable. That doesn't mean you should be aloof to the emotional needs of others, but try to help others in a comforting and reasonable way. People want to see a person that is stable and happy. Try not to get easily offended by harmless jokes, and have a good sense of humor about things in general. Just getting yourself out there is half the battle! If you're on someone's soccer team, for example, it gives you ammo for making conversation and it also shows them that you're similar. We humans like to know when people are like us! So join a club or group and  get around people. You can't be liked if you're at home by yourself! This will also put you around people that you may naturally get along with. It's hard getting along with strangers and people that you don't have anything in common with. A club or group is a great place to test your new social jiujitsu! and make good eye contact. You can say all the nicest, most interesting things in the world, but if you're frowning and staring at your cup of coffee, no one's going to pay you any mind. Soon enough, you'll be the person in the corner talking to their morning cup of Joe. So smile! Let people know you're...

Now, please write a short abstract for it in Russian. Abstract:

Ваши манеры должны быть безукоризненны. Держите самообладание. Будьте активными. Улыбайтесь и устанавливайте зрительный контакт. Читайте. Не переусердствуйте. Будьте уверены в себе, потому что вы удивительны!


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. You can learn so much from just listening so always pay attention in class. Study smart! You should be able to understand the subject better and know what the teacher is talking about prior to a test. Eat breakfast and if you are prescribed medication or take vitamins make sure you take them before leaving for school.  A good breakfast will help keep you awake and focused throughout the day. . Ask the teacher relevant questions about the subject.  If you do not understand the subject then write down what it is you are having trouble with and ask the teacher if you can have some time to discuss your concerns.  Never be embarrassed to ask questions. Curious students make teachers happy. For example, if you’re in a history class and you’re learning about the formation of the United States of America but you see that the next section will be about the American Civil War, think about how those two events could connect to each other. . Learn to write down an outline and fill it in with bits and pieces of key information. Write a summary of what you have learned in class to use it for future reference. Make notes on what you don’t understand so that you are well prepared when your teacher explains those things or you can discuss them with your teacher. If you are sick and cannot go to school, ask the teacher for any notes on the classes you may have missed. If the teacher is not available for some reason, ask a friend for some information you have missed on the day you were absent. Ask about your quality of work and reasons for any weak grades. Work on any areas of weakness and ask your teacher if your extra work will help improve your grades.

Now, please write a short abstract for it in Russian. Abstract:

Будьте внимательны. Задавайте вопросы Ознакомьтесь с планом учебного курса. Делайте пометки Не пропускайте занятия. Обсудите свои оценки с учителями.


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. You could have it be a treasure hunt of all the places around your city that are important to you, or a treasure hunt that plays on some of his hobbies. There's no wrong way to do a treasure hunt (unless it's too hard and he can't complete it). He'll be having a great time and be in fun mood for the last clue (the proposal). Lots of people like a good proposal that has to do with food (as long as he doesn't end up eating the proposal by accident!). There are lots of ways to use food to make a fun marriage proposal.  There are ways to have personalized fortune cookies made. You could have one made that says 'Will you marry me?' and make sure it gets mixed in when you get take-out (or if you make some lovely Chinese food). Hide a note and symbolic engagement gift (not necessarily a ring) amid a box of delicacies and give them to him. Again, make sure he doesn't eat the note or the gift by mistake. Around Halloween go to the pumpkin patch and challenge your guy to a pumpkin carving contest. While he's diverted, carve 'will you marry me?' on your pumpkin and present it to him when you're both finished carving. You'll probably win the contest then. Obviously, this one isn't for everyone, but if you and your guy are super into extreme sports, it's a great way to pop the question. You'll probably need the assistance of your friends or instructors, so make sure they don't give away the game beforehand!  Go skydiving with your guy and have your friends spread out a sign below the two of you that asks him to marry you. Go scuba diving and have a waterproof sign already planted down on the ocean floor for your guy to find with you as you're swimming around down there together.

Now, please write a short abstract for it in Russian. Abstract:

Устройте поиск сокровищ. Сделайте предложение, связанное с едой. Сделайте предложение с помощью резьбы на тыкве. Сделайте предложение с помощью экстремального спорта.


First, read the English article below.

. You may think of push ups as an arm exercise, but they also home in on your pectorals, the muscles in your chest. Working out the pectoral area strengthens and enlarges the chest and can make breasts appear fuller and larger. As a bonus, your arms will get trim and muscular, too. Do 3 sets of 15 push ups at least every other day to start. As your arms and pecs get stronger, increase the number of push ups per set.  Lie stomach-down on the floor with your arms bent at your sides and your palms flat against the floor. Push up with your arms to raise your torso, keeping your knees straight and your toes on the floor. Continue pushing up until your arms are straight. If you want, keep your knees on the floor to make the push ups less difficult at first. Lower yourself slowly back to the floor, then repeat. Focus on flexing your pecs as you go. This is another great chest workout that creates, bigger, stronger pec muscles and pushes out your breast tissue. Pick out dumbbells you can comfortably lift for 3 sets of 8 - 12 reps. Using 8, 10 or 12 pound weights is a good place to start. Two or three times a week, do 3 sets of 10 dumbbell chest presses. As you get stronger, increase the number of reps per set.  Lie back on an incline bench. Hold the weights at your sides. Lift the weights toward each other over your chest, straightening your arms, so that the two ends of the weights touch each other. Slowly lower the weights down and repeat. This type of exercise requires contracting your muscles without extending them, and it's particular good for boosting the size of chest muscles. For this exercise, all you need is a hand towel. Do it at least three times a week for best results.  Stand with your feet shoulder-width apart. Hold the hand towel in front of your chest with both arms outstretched. Pull on both sides of the towel at the same time, contracting your chest muscles in short bursts. Keeping the towel taut, continue pulling it in a pulsing motion for three minutes. The hormone that produces female breasts...

Now, please write a short abstract for it in Russian. Abstract:

Выполняйте отжимания. Выполняйте упражнения с гантелями. Выполняйте изометрические сокращения мышц груди. Употребляйте больше эстрогена. Наберите вес.