Q: At most craft stores, you'll find an array of plastic gems as well as embroidered patches with adhesive backs. Simply peel the decorations off of the backing paper and place them adhesive-side down onto the shoe. Press firmly and place your hand on the inside of the shoe to add support, if necessary. Sparkly rhinestones and crystals can be arranged in beautiful designs to dress up an everyday or evening shoe. Quirky patches can add character to casual sneakers. You can use these materials on their own, or combine them with flat drawn or painted designs. Pick up a bottle of puffy paint or glitter glue bottle at a craft supply store and practice squeezing out the paint on a piece of scrap paper until you reach the desired level of thickness and control. Squeeze the paint directly onto the shoe, moving in a steady line or curve. Or you can create dots or small geometric shapes. Allow the paint to dry overnight before wearing your new kicks. The puffy paint or glitter glue should be stiff. Use masking tape to cover the parts of the shoe you don't want to decorate. Pour some leather shoe paint or Mod Podge adhesive into a cup and mix the loose glitter into it until you reach the desired consistency. Use a paintbrush to apply a base layer of the glittery mixture onto the shoes. Allow this to dry completely before applying more layers. Repeat this process until your shoes reach the right density of glitter. For even more sparkle, apply spray adhesive onto the shoe and shake the loose glitter out onto it. Seal this off with a layer of Mod Podge to prevent the glitter from shedding. Pick out a large bag or can of loose glitter to make sure that you have enough to cover your shoes.
A: Stick adhesive-backed rhinestones, crystals, or patches onto your shoes. Use puffy paint or glitter glue to add 3-dimensional texture. Decorate your shoes with loose glitter and Mod Podge.

Q: When you exercise, the strain of lifting weights rips your muscle fibers. As soon as you stop working out your body goes into repair mode, starting a process known as "protein synthesis." As your body rebuilds, it adds additional cells to prepare your body for further strain, and this is what makes your body bigger and stronger. The inverse is also trueif you don't work out, then your body spends less energy building new muscle cells. Thus, your muscles slowly become weaker without use. Building muscle is essentially a healing process after you lift your muscle fibers tear, and your body rebuilds them stronger than before. But if you interrupt this process by lifting the same weights multiple days in a row prevents your muscles from healing properly, which stunts growth and leads to injury. Rest days allow your entire body to recover and focus on rebuilding muscle. It also gives you a mental and physical break that can help your keep your energy and enthusiasm up during the rest of the week's workouts. Resting your joints, muscles, and ligaments helps you stay healthier in the long term. A light jog or bike ride is a great way to still get a "workout" in while still having a rest day. Don't worry about "missing" the chance to get stronger on a rest day. All high-level training programs, from NFL athletes to Olympians, incorporate rest days. When you make a fitness plan, remember to give each muscle group time to relax before working it again. The easiest way to do this is to dedicate certain days to certain muscle groups, like "Chest and Shoulders" one day and "Biceps and Back" the other. For example, you might plan on working out 5 days a week with a plan like this: Day 1: Chest, triceps, and abs Day 2: Shoulders and back Day 3: Biceps, chest, and abs. Day 4: Rest or light cardio Day 5: Chest, triceps Day 6: Biceps, back, and abs. Day 7: Rest or light cardio Protein synthesis requires protein, and the more your body has available to use the faster your muscles will grow after a workout. Many serious lifters and body builders drink protein shakes, after every workout to promote muscle growth.To make a protein shake, simply mix in 1-2 tablespoons of protein powder with water, fruit, yogurt, and ice in a blender. Or, add natural sources of protein to your diet: Breakfast: Eggs, peanut butter and toast, yogurt Lunch/Dinner: Chicken, fish, red meat, beans Snacks: Hummus, protein/power bars, peanut butter. Replacing carbohydrates like bread, pasta, rice, or sugar, with proteins like chicken or fish can help promote muscle growth without gaining fat.
A: Understand how muscle building works. Rest at least two days before working out the same muscle group. Plan for at least one rest day a week. Plan your workouts around different muscle groups. Eat a source of protein with every meal when lifting.

Q: Take a deep breath and think about how fast the time will go. To think positive thoughts, promise yourself a reward after the experience, like you might do for children. Go get that burger from your favorite restaurant, even if you're on a diet. Remind yourself that the shot is going to help you in the long run. Whatever shot you're getting, it's for your own health. Think of the person you most trust to comfort you and not make you feel ashamed of your fear. Ask him or her to come to the doctor's office with you and help you stay calm. They can hold your hand, talk you through your anxiety, or just listen to your concerns while you wait. Bringing a childhood comfort toy, like a teddy bear, can also make the experience a lot more bearable. Don't be embarrassed about it do whatever you need to make sure you go through with this shot. You might also listen to music on your phone or iPod to distract you while you wait. You can even do this while you're getting your shot! Tell him or her that you flat out don't like shots. Talking about your fear will both make you feel better and let the person giving you the shot know that they need to be more cautious with you. Ask them to give you the shot in whichever way causes you the least stress. You might ask the provider to count to three before giving you the shot, so you'll know it's coming. Or, you might want to look away and have him give the shot without warning. Understanding how the shot will help might set your mind at ease. Ask the provider to tell you how it will make your life better. You can request a handout with information about the shot, as well. This prescription lidocaine cream numbs the skin, so you won't be able to feel the injection. When patients use EMLA cream, the feel less pain and anxiety while getting shots. Adults: Apply 2.5g of the cream to a 7-10 inch (20-25 cm) area of skin on the upper arm/shoulder, where you'll get the shot. Cover it up with a bandage, and leave the cream on your skin for at least an hour. Children: ask your doctor whether you should use EMLA cream on your child. Side effects include pain, swelling, burning, redness, paleness, and temperature sensation change.
A:
Get mentally prepared. Ask a friend to come with you. Be open with your health care provider. Ask your doctor to prescribe EMLA cream before your shot.