Your swing begins in your legs. Exercise your legs so that you can generate more power at the beginning of your swing. Do leg presses. Sit down at the leg press machine and put your feet flat on the platform. Make sure they're about shoulder-width apart. Unhook the safety bar and lower the platform till your knees are at a ninety degree angle. Push the weight all the way up and straighten your legs. Make sure not to lock your knees. Exhale as you push the weight up and inhale as you lower it. Do three sets of twenty reps. Do squats. Stand with your feet a bit wider than shoulder-width apart. Straighten your back and make sure your hips, knees, ankles and shoulders are parallel. Lower your buttocks while trying your best to keep your knees over your ankles. Push your chest out and roll your shoulders back to keep your body straight. When you get as low as you can, stand back up. Try to focus your weight on your heels so that you don't lean forward. You can do squats with your body weight, dumbbells or even at a weight bench. Do three sets of twelve reps. Your obliques are your side abdominals. They help your body achieve a more powerful twisting motion. The stronger your obliques are, the quicker you'll be able to pull your bat around. Do standing weighted twists. Hold a weight six to ten inches in front of your face and twist your midsection from side to side while keeping the rest of your body still. Your legs should be shoulder width apart. Do three sets of twenty reps. Do windshield wipers. Lay on your back with your legs raised together so that the bottoms of your feet are facing the ceiling. Lower your legs from side to side while keeping your shoulders on the ground. Stretch your hands out to the side to keep your balance. Do three sets of twelve reps. You need strong muscles in your hands and wrists to be able to control the bat and get the most out of your swing. Try squeezing a tennis ball as hard as you can for about ten seconds. Relax your grip and then repeat the exercise with your other hand. Do this five times for each hand. Do wrists curls. Bend your arm. Hold a dumbbell in your stretched out hand with your wrist facing up. Lift the dumbbell using only your wrist so that your knuckles are facing up. Do three sets of twenty reps with each hand. Do reverse wrist curls. Bend your arm. Hold a dumbbell in your hand with your wrists facing down. Lift the weight using only your wrist up so that your knuckles are facing up. Do three sets of twenty reps with each hand. Your goal in your workout should be to achieve explosiveness in your swing. When you're working out, you should lower the weight slowly, but lift it in one quick motion. You need to train your body not only to be strong, but to exert a massive amount of force. For example, when you do leg presses, bend your knees slowly but straighten them as quickly as you can.
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One-sentence summary -- Work out your legs. Strengthen your obliques. Tighten your grip. Be explosive.

Items that you might not expect to contain milk might actually have dairy, lactose, whey or other ingredients that can cause symptoms for the lactose intolerant. Be sure to read the Ingredients list on food items so you know what you're consuming. Avoid or limit anything that directly states "lactose" in the ingredients. Be sure to check products like margarine, salad dressing, non-dairy creamer, baked products and pastries, and shortening. There are many products on the market that you can use to substitute for milk. Soy milk, rice milk, and almond milk are the most common, and often come in plain and flavored varieties. You can usually also use non-dairy creamer (though be sure to check the label for lactose). Stay away from other milk products like cream, buttermilk, malted milk, evaporated and condensed milk, and Kefir cultured milk. To avoid all lactose, also exclude the following from your diet: cheese (including ricotta), cottage cheese, ice cream, whipped cream, sherbert, butter, cream cheese, hot cocoa mix, sour cream, yogurt, pudding, custard, and whey. Breads and starches on their own don't always contain lactose if they're made fresh and without additives. However, avoid pre-made products like instant mashed potato mixes and frozen pre-made meals or at least carefully read the ingredients. Baked goods (cookies, cakes, pies, etc.) and breads may or may not be made with milk, so use caution. Milk, cheese, and other products that contain lactose can sometimes show up in meals and snacks that you wouldn't expect. Be on the lookout for items that might contain hidden lactose: Dips, for instance spinach and artichoke dip. These often contain cheese. Opt for salsa or hummus instead. Creamed vegetables (creamed peas, creamed corn) and cream-based soups (white chowders, for instance). Smoothies that contain yogurt Vegetables and meats that are coated in batter, i.e. fried. Cheese in things like pizza, burritos, casseroles, and in salads Confections such as toffee, caramel, and butterscotch Processed snacks like potato chips Even some medications contain lactose. The birth control pill might, as well as over-the-counter medicines to treat gas and acid reflux. If you have severe lactose intolerance and are taking these medications, talk to your doctor about possibly switching to another option.
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One-sentence summary -- Read product labels. Replace milk with non-dairy options. Know what goes into your starches. Watch out for hidden dairy ingredients. Ask your doctor about the medications you take.

Right-click on the MP3 link, choose the option Save Link As from the popup menu, use the displayed box to select a location where you want to save the file, and then save it. You can now play it on any app that enables MP3 files. Some apps that support MP3 files are Google Play Music, Real Player, Winamp, and VLC Player.
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One-sentence summary --
Save your file. Copy the MP3 file onto your mobile device.