Summarize the following:
If someone takes a peek inside your bag, all they will see is a pencil case. They will assume that you have a bunch of pens or pencils in there, and would never guess that you actually keep pads or tampons in there. Choose a flat pencil bag for pads. Choose a narrow pencil box for tampons. You can also use a makeup bag. A glasses or spectacles case is a discreet container for liners or tampons. How many pads or tampons you bring depends on how heavy your flow is. Some girls will need to change theirs out more often. Pads come in large, bulky packs that are hard to disguise. They also take up a lot of valuable locker space. Instead, keep enough pads to last a day or two in your locker. Bring more pads with you when you run out. Store these pads in a pencil case or a makeup bag. Choose a side pocket, or better yet, an inside pocket. Stick enough pads or tampons to last you a day or two. This way, when you have to use the restroom to change out a pad or tampon, you can take your bag with you. People will assume that you are simply protective of your belongings. Pads and tampons are the must-haves for any girl's period, however, there are a few extra items that can make the period more bearable. Here's a list of items you might want to consider having in your locker or bag: Pain medication (note that not all jobs and schools allow this) Spare underwear in case of unexpected periods An extra sweatshirt, to tie fashionably around your waist, in the case of leaks. Feminine wipes, to clean yourself up in between changes Emergency chocolate Try to keep these (especially the feminine wipes) with the rest of your tampons or pads. This way, you will have everything together, and won't have to take as much with you when you go to the restroom. Feminine wipes are like baby wipes, but they contain no harsh chemicals and are specifically designed for sensitive regions.

summary: Keep enough pads or tampons to last a day in a separate pencil case. Don't keep entire packs of pads in your locker. Keep some pads or tampons in your backpack. Consider having other period-related supplies handy. Keep spare underwear and feminine wipes in a makeup bag, pencil bag, or pencil case.

Summarize the following:
If you feel like you can go lower once your thighs are parallel to the ground, go down lower! This will work a wider range of muscles in your legs and make the move feel even more challenging. For example, you could squat down an extra 6in (15cm) below the parallel point and then come back up. Grasp a 5 to 10lb (2.3 to 4.5kg) dumbbell in each hand before you start squatting. Hold the dumbbells at your sides and then squat as usual. The extra weight will make the move feel instantly more challenging. Don't start with the heaviest pair of weights you can lift! Start with a pair of light weights and move up to a heavier pair if this still feels too easy for you. Do 10 repetitions and then repeat the set 2 to 3 times. Another easy way to up the intensity of your wall squats is to stand on 1 foot instead of 2. For example, you could start by standing on your right leg only and do a set of 10 squats, or as many as you are able to do. Then, switch to standing on your left leg and do another set. Make sure to do an equal number of repetitions and sets on each leg for a balanced workout. Do a set of 10 repetitions on each leg and then repeat the sets 2 to 3 times. Instead of rolling back up to standing after 3 seconds, you can hold the squat position for 30 seconds or as long as you are able to do a static wall sit with the exercise ball. This will challenge your strength, endurance, and balance! Increase the amount of time that you hold the position each time you do a wall sit. For example, you might only be able to do 30 seconds the first time you do a wall sit, but then the next time you might make it to 40 seconds. If you want to work slightly different muscles in your legs, you can also try changing the positioning of your feet slightly. For example, you could turn your toes so they are facing to your sides to target your inner thighs. Or, you could stand with your feet wider than shoulder-width to target your outer thighs more.
summary: Squat down lower to increase your range of motion. Hold a dumbbell in each hand to make the squats harder. Try single-leg wall squats to target the muscles in 1 leg at a time. Stay in the squat position for 30 seconds or longer to do a wall-sit. Change the position of your feet to target different muscle groups.