Problem: Write an article based on this summary: Do a shoulder sweep. Perform a triceps press. Try a bent-over row. Do an upper back fly. Perform a bicep curl.

Answer: To work your shoulders and chest, try a shoulder sweep. You will need dumbbells for this exercise. Choose a weight that is challenging but allows you to finish the circuit. Try five or 10 pounds to start. Start with your hands by your sides. Raise your arms up until they are at shoulder height. Keep your palms facing down with the weights parallel to the floor. In a controlled motion, squeeze your arms together in front of you until the two dumbbells are almost touching. Your arms should still be at the same height and your weights parallel to the floor. Sweep your arms back wide to your original position. Then lower your arms back to your sides. Do two sets with 10 to 15 reps each. The triceps press works your triceps muscles. The triceps are the muscles in the back of your arms. You need dumbbells for this move. Try three to five pounds. Start with your arms behind your head with your elbows pointed out. Your weights should be parallel to each other right behind your head. Extend your arms up towards the ceiling until the weights are parallel to the floor, palms facing out. As you press your arms overhead, lift up onto your toes. Lower back down as you lower your arms back into the wide position with your elbows pointed out. Make sure to keep your abs tight during this exercise. Do three sets of 15 reps. This move focuses on the biceps and triceps, but it also works your whole body. You have to engage your core as you bend over, and it provides some strength training for your glutes and legs. You need hand weights for this move. Try five or 10 pounds. Bend your knees slightly as you lean over at a 45 degree angle. Bend your arms at a 90 degree angle. Extend your arms all the way out until your arms are straight. Then, in a slow controlled movement, draw your arms back. Keep your arms close to your body so that your biceps are sliding against your ribs. When your arms are at a 90 degree angle again, pull them back a little more until you can't anymore. Do three sets of 12 to 15 reps. Upper back flies target your upper back muscles. You can either do this on your knee or standing. You will need one hand weight for this exercise. Try five to 10 pounds. Start on your hands and knees. Straighten the opposite leg of the arm you will be doing the fly with. For example, if you hold the dumbbell in your right hand, straighten your left leg. Point your toes and rest them on the floor. The other leg should be bent. Brace yourself with the arm on the same side as your straight leg. Hold the dumbbell in the other arm. Draw your abs to your spine. Lift your arm out to the side, keeping your arm straight with your elbow soft. Raise your arm until your arm is at shoulder-height. Your palm should be down. In a slow and controlled manner, lower your arm back down to the floor. Complete the reps on one side before you switch to the next. If you prefer to do this exercise standing, bend slightly at the waist like in the bent-over row. Complete the same movement as you would on the floor. Do 15 reps on each arm for one set. Complete three sets. This exercise works the bicep, which is in the front of the arm. You will need two hand weights. Try five to 15 pounds. You want enough weight to feel challenged towards the end, but not too heavy to be unable to finish. Start standing with your feet shoulder width apart. Hold your hand weights in your hand by your side, your palms facing out. Slowly, curl your arms toward your chest. Keep your elbows by your side and don't let them push outwards. As you curl, your knuckles and palms should be facing you. Once you get to the top, slowly lower down in a controlled motion. Do three sets of 15 reps.

Problem: Write an article based on this summary: Change your diet. Avoid biting and picking at your nails. Adjust your footwear. Use gloves when cleaning. Do not paint your nails too often.

Answer: Deficiencies in zinc, vitamin C, calcium, and protein can sometimes cause white dots on nails. Upping your intake of these vitamins and minerals can help reduce spots. Eat fruits like oranges, lemon, grapefruits, and apples for added vitamin C. Broccoli, cabbage, kale, turnips, poultry, fish, and nuts also provide the needed nutrients for nail health. You can also try taking a multivitamin, which you can buy at any grocery store or drugstore. This can help if you have food sensitivities that prevent you from gaining nutrients directly from food. You can actually damage your own nails through bad habits like picking and biting. If you're prone to fiddling with your nails, stop doing it. With less picking and biting, you may notice a reduction in white spots. If you have difficulty not picking or biting your nails, try wearing bandaids over your nails. Painting your nails may also help, as you may not want to ruin freshly painted nails. If your toenails tend to get white spots as well, change the shoes you're wearing. Tight, uncomfortable shoes can damage toenails, causing white spots. Switch the shoes you normally wear for roomier, more comfortable varieties and see if you notice a reduction in white spots. This is particularly important if you engage in activities like running, jogging, or other vigorous exercise. Comfortable tennis shoes are vital to your nail health. Never do things like dishes, dusting, or other household chores with bare hands. While such activities may not seem taxing, they can actually damage and dry out your nails. For optimal nail health, invest in a pair of rubber gloves for use when cleaning. If you paint your nails regularly, try not to paint them two days in a row. Nail polish can dry out and damage nails, leading to issues like spots. You should also pay attention to how your nails react to polish. If you tend to get spots after using a particular polish, you may have an allergy that's causing that reaction. Stop using that polish right away. Also, minimize manicures. Try to only get a professional manicure on special occasions if you're prone to white spots.

Problem: Write an article based on this summary: Another thing you can do is to write a letter with any things you felt have been left unsaid. When you've finished it, store it away somewhere far.

Answer: Make it as long and sappy as you like. This will let out some of your feelings and may help you understand them better. When you feel no need of it any longer, burn it in a fireplace or fire pit. Don't leave traces of a romance that will never be again behind to torment you (or embarrass you) later.

Problem: Write an article based on this summary: Meditate Keep a journal. Be self-reliant. Find a hobby. Spend more time alone. Spend time with more introverted friends. Consider seeing a therapist. Stay true to you. Take a "vow of silence" for a short period of time

Answer:
to help quiet your mind for at least a few minutes every day. Not only will meditation get you a clearer, more thoughtful, tuned-in mind, but it can help lower your cholesterol and blood pressure, too. Just 10-15 minutes each day can leave you feeling zoned and zenned for the next 24 hours. If you're not the meditating type, other activities can substitute for this feeling. Take a walk in your favorite local park, or just sit on a bench and read. Grab a journal and spend some time writing down your thoughts. Anything that's a bit of "me-time" will do the trick. Do people playfully tease you and tell you to take a hike? Perhaps you should tease them back and actually do it. Live in the moment by practicing such techniques as mindfulness and Zen driving. Contemplating the mysteries of science (the universe, quantum theory) can also be an intensely introspective experience. One way to shift focus (and be more observant, as mentioned above) is by keeping a journal. Commit to a daily writing practice and ask yourself questions like: What did I feel? Why? What did I learn today? Who did I learn from? What ideas arrived? Who or what did I think about today? How was today different than yesterday? Than last week? Than last year? What can I be grateful for? Who in our world seems lonely? Why? While there's no shame in asking for help, your quiet confidence will give you the strength to do it yourself, which in turn will make you more valuable to others. And when you do need to ask for help, your introspective nature will enable you to focus and to ask the right questions. When you can spend time alone with yourself doing quiet, thoughtful things, it'll be easier to do the same in larger groups. And you'll probably be surprised how much you enjoy it as well. You'll cultivate patience and nurture your inner world, as well as provide yourself with more conversation material when it's time to socialize. Try knitting, zen gardening or some other activity that doesn't require extraneous talking. Even just picking up a good book is a start. In her book What Do I Say Next?, Mingling Maven Susan RoAne writes, "Still waters run deep ... but they can also be shallow." If you're shallow, people will be glad you're shutting up, and you don't want that. You want to improve yourself and become someone that other people want to be around, even if you're not chatty. Also remember that quiet people can also do things loud people do. You can try singing, dancing, playing an instrument, etc. Remember to transition back to a quiet person when you're done. However, when your free time is spent being quiet, it'll be harder to make the transition into being louder in other situations, as quietude often sets the mood for your social interactions later. Imagine spending all day reading your favorite book, getting totally enveloped, and then going to a party. You'll probably still be off in book world, feeling naturally quieter and more introverted. Author Susan Cain says that "quiet is a catalyst for innovation." Being alone with your thoughts can be some of the most rewarding, productive time spent in your day. And you get to do exactly what you want to do. This will not only be quality time doing whatever you want, but you'll learn to be with just yourself and like it, too. This could be time spent perfecting your new hobby, writing in your journal, taking the dog for a walk, or going on a spontaneous trip to the grocery store. It's not important what you do, just that you do it. You'll learn that interactions with others don't make or break a good time. On the other hand, don't become a recluse, but do use your "alone time" to nurture your creativity. Surrounding yourself with bustling, gregarious, bubbly people will only make you more bustling, gregarious, and bubbly. To learn to appreciate friends on a lower key and sometimes even in silence, spend time with more introverted, naturally quieter people. You'll find that it's a completely new and different kind of fun. Quiet people often tend to hang out with quiet people, though this is not always the case. If you don't know that many quiet people, ask your quietest friend and meet their friends. Having a friend's support is often helpful, especially if they're already the quiet type (or trying to be). Alternatively, join more notoriously quiet activities try a book club or a cooking class to meet quieter individuals. Not only will this give you that much-needed time to talk about yourself, but you can also talk about why you feel you need to be quieter, and whether you demand other people's attention. Therapists aren't only for people who have mental disorders, but also for people who want to get in touch with themselves. If someone is making you feel like you're too loud, you can talk about that, too. You're probably just fine as you are, unless you feel it's a problem. Being comfortable in your natural personality is very important. At the end of the day, some people are just naturally louder than others. You don't have to be quieter you're probably just fine as you are. However, if you do feel compelled to change, only make changes that feel okay and genuine. If you want to speak up, do it. If you want to dance in the cafeteria, do it. All of us are dynamic individuals with more than one side to us. Maybe you just have a quiet side that comes out once in a while. If you genuinely do feel the need to be quieter, choose times when you feel this is the most important. At dinner with family? During class? Don't aim to be a quiet person; aim to be quieter in the right circumstances. There may be times when being loud is called for. . Maybe you can be completely silent for an hour. Then try three hours. If you can make it to a whole day, you might find yourself observing more around you that you never noticed before because you were too busy talking. A good time to begin such a "vow of silence" is after a procedure that causes pain in the mouth or head, such as braces adjustments, root canals, or even a minor bonk on the head. Don't hurt yourself, of course, but do look for inspiration to become a quiet person.