Problem: Write an article based on this summary: Warm up. Stretch your hamstrings. Stretch your inner thighs. Stretch your back.

Answer: Warm your muscles up with some brief cardio like running, jumping rope, or doing jumping jacks. It's important to warm up your muscles before stretching to avoid strain and potential injury. Before trying to touch your feet to your head, stretch your hamstrings to avoid straining them. Sit upright on the ground with your legs held straight in front of you. Slowly bend forward at the waist, keeping your back straight. Extend your hands and reach for your toes. If you can't reach your toes, try touching your ankles or perhaps your knees. Move your extended legs out so that they're about shoulder width distance apart. Repeat bending forward and reaching for your toes (or ankles or knees). Begin by sitting on the ground with your legs extended in front of you. Bend your right knee and bring your right foot inward towards your pelvis. Slowly bend forward at the waist, keeping your back straight. Extend your left hand towards your left foot; try to touch your toes. If you can't reach your toes, try to touch your ankle or your knee. Repeat each step on the left side. Warm up your back with some gentle stretches so you don't strain it. Start on your hands and knees and slowly drop your head and pull your back up into an arch. Hold for several seconds. Drop your stomach, lift your head, and pull your back downward into an inverted arch. For the next stretch, lie on your back with your knees bent and your feet on the ground. Keeping your back on the ground and your legs bent, slowly lower your knees to the ground on your right. Move your legs back into a neutral position. Repeat the stretch on the left side.

Problem: Write an article based on this summary: Plan your arrangement before you begin placing the decorations. Set up a logical journey down the table. Move your buffet table to a convenient location. Lay down your tablecloth or table runner. Put the plates and bowls at the beginning of the buffet table. Place the utensils at the end of the table. Set the napkins near the utensils, or wrap the utensils in the napkins. Have multiple stacks of plates, cups, utensils, and napkins. Leave space for people to momentarily set their plates down. Do a practice run.

Answer: This will prevent you from wasting time rearranging it. Decide which decorations you want to use, where they will go, and what direction you want the guests to follow. Imagine yourself starting at the beginning of the table, picking up a plate, dishing up an appetizer and a salad, and then moving down to the main course dish. Think about the order that you would eat a meal in, and arrange the food dishes in that order. It needs to be visible, but not in people's way. If you have a lot of guests and your room is large, set the table away from any walls so that your guests have access to the table from both sides. If the room is smaller, place the table against a wall, out of the way. If possible, leave space for people to stand on either end of the table to avoid too much crowding in the front. Either of these will create a lovely base for the buffet table, and can mask a table that you may not want to be shown. If you use a table runner, position it in the center of the table and make sure that it runs the full length of the table. Plates are the first thing your guests will need, so they should be at the beginning of the table. Set out more plates than you think you'll need, since guests often take a new plate each time that they return to the table. Having the utensils at the end of the table relieves people from having to hold them while trying to hold their plate and serve themselves food. With only two hands, that can be a difficult task! You can also have utensils at both the beginning and the end of the table, if you would prefer. Provide all of the utensils that will be needed for the food you're serving. For example, don't forget the soup spoons if you're serving soup! Wrapping the utensils can make it easier for your guests to grab the whole bundle at once, instead of having to pick up each utensil individually. Since hungry people can be very eager to get what they need and sit down, it is best to have multiple stacks of plates, cups, utensils, and napkins. That way, many people can grab one at the same time without needing to wait in a line or push into each other. This step is often missed but is very important. If a guest needs to grab another napkin or adjust something, you want them to have space to set their plate down for a moment. When arranging your table, try to leave small pockets of space where a plate could fit. This will help you to visualize the end result and see if anything needs to be adjusted. Make sure that the table isn't too crowded, and that your decorations aren't going to block any food. Do a trial walk down the buffet table as well, pretending to serve yourself. Make sure that everything is placed logically and within reach. At this stage, adjust anything that needs to be fixed and remove any decorations that are cumbersome or unattractive.

Problem: Write an article based on this summary: Keep in mind your weight and shape will change. Be physically active at least one hour a day. Get eight to 10 hours of sleep a night. Eat a healthy, balanced diet Avoid skipping meals or not eating.

Answer:
In your tween years, you may notice that your arms, legs, hands, and feet are growing faster than the rest of your body. You may feel more clumsy or awkward, but over time, you will get past these growth spurts and you will feel more comfortable in your body. You may also notice that your body shape and weight is shifting. You may develop more fat in your stomach, buttocks, and legs. This is completely normal and part of growing up. No one's tween development will be the same and you may notice your body is developing differently than other girls your age. During your tween years, it's very important that you maintain a healthy lifestyle by being physically active at least one hour a day. Exercise can help you maintain a healthy weight, prevent serious illnesses, give you more energy, and give you more confidence. If you already enjoy a particular activity or sport, consider joining a team or a league. Sign up for your school team or look for a recreational team in your area. Talk to your parents about pursuing a sport more seriously, especially if you enjoy it and are good at it. If you are not very physically active, you can start slow by making fitness goals. This could be joining a yoga class or a fitness class with a friend and doing it for a set number of weeks. Or this could be taking up a gym routine and going one day a week for several months. Focus on realistic goals and enlist the support and help of friends and family to stay motivated. Sleep is a key element to maintaining a healthy lifestyle as a tween, especially as your body continues to develop. Getting eight to 10 hours of sleep a night can allow you to do all the things you enjoy and maintain your commitments, like school, family, friends, physical activity, and hobbies or passions. Set a sleep schedule by waking up at the same time every morning and going to bed at the same time every night. You should avoid hitting the snooze button or use an alarm without one, as snoozing in the morning can throw off your internal clock. Do a relaxing routine before bed like taking a bath, reading a book, or talking to a friend or parent. Avoid bringing screens into your bedroom or into your bed, such as your cellphone, your computer, or your TV. Make sure your bedroom is cool, dark, quiet, and comfortable. Dim the lights, curl up in your favorite comforter or blanket and listen to soothing music to help you go to sleep. . Healthy eating is essential to having enough energy to get through the day and to maintain a healthy weight. Try to avoid eating junk food and fast food every day or even every week, as it is an empty source of energy and it will not keep you full and healthy. Start every morning with a breakfast high in fiber, such as a bowl of whole grain cereal. You can also add a few tablespoons of unprocessed wheat bran to your cereal or add flaxseed to your breakfast cereal, your yogurt, or your morning smoothie. If you struggle to eat healthy while you're at school, try to go for the fruit or vegetable option in the cafeteria and load up on healthy grains like rice, quinoa, or couscous. You should limit your portions so you have one cup of fruits and vegetables, one cup of grains and a small serving of protein like meat, beans, or tofu on your lunch plate. You can also make your own lunches to bring to school with a healthy serving of fruits and vegetables, protein, and grains. You should also pack snacks in your bag like nuts, dried fruit, or fresh fruit, so you can avoid getting hungry throughout the day. Snacks are also useful if you are doing sports or other activities after school and need some extra energy. You should work with your parents to develop healthy dinner meals at home and make a meal schedule. This way, you will know what's on the menu for the week and can assist your parents in cooking and preparing the meals. While it may be tempting to skip a meal or not eat a meal in an effort to lose weight, depriving yourself of food will only throw off your food schedule and confuse your body. Instead, focus on eating three healthy meals a day and balancing your meals with exercise. This will help you to maintain a healthy weight and have enough energy as your body continues to develop into adulthood. In your tween years, you may be more susceptible to emotional eating, where you eat because you are bored, stressed, or feeling down. Avoid the need to do some emotional eating by writing in a journal, going for a walk or a run, hanging out with a friend, or volunteering in your community. Building good eating habits will help you to maintain a positive body image and feel healthy in your developing body.