In-text citations tell your readers exactly what information you got from somewhere else, and where you found it. APA style requires an in-text citation for every sentence that includes information from the report. If you have a whole paragraph of text that you are paraphrasing from the annual report, a parenthetical citation at the end of each sentence would be awkward and difficult to read. You can remedy this by mentioning the report in your text using signal phrases, such as "According to XYZ Corp.'s annual report...." When you include information from an annual report in the text of your own paper or report, you'll typically put the name of the company and the year the report was published in parentheses, separated by a comma. For example: "(XYZ Corp., 2001)." Your parenthetical citation goes inside the end punctuation of your sentence. Parenthetical citations can be intrusive and awkward, making your text cumbersome to read. Signal phrases alert your reader that you're using information you got from somewhere else in a way that flows more easily. Use a parenthetical for any information that you didn't include in the text, such as the year of publication. Place the year immediately after you mention the company or report. For example: "According to XYZ Corp.'s annual report (2001), the company failed to meet profit expectations during the first quarter of the year 2000." APA style doesn't require a page number in every in-text citation. However, if your text includes a direct quote from the annual report, end your sentence with a parenthetical that includes the author's last name, year of publication, and the page number where that quote can be found, preceded by "p." For example: "The 2000 annual report noted that following the poor performance in the first quarter, profit expectations were 'adjusted to better reflect the changing market conditions and other facts on the ground' (Johnson, p. 32)." Or, "According to Johnson (2000), the poor performance in the first quarter, profit expectations were 'adjusted to better reflect the changing market conditions and other facts on the ground' (p. 32)." Or, "The annual report shows that profit expectations were 'adjusted to better reflect the changing market conditions and other facts on the ground' (Johnson, 2000, p. 32)"
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One-sentence summary -- Place an in-text citation after any information you pulled from the report. Add a parenthetical citation to the end of a sentence. Use signal phrases where appropriate. Include the author, year of publication, and page number for direct quotations.

On easy, low-intensity training days, you'll want to build a well-balanced plate at each meal. You should include foods and beverages from each major food group. About half of your plate should consist of vegetables (both raw and cooked), vegetable-based soups, and fresh fruit. Approximately one-quarter of your plate should consist of lean protein sources. This may include poultry, beef, fish, eggs, low-fat dairy, soy, nuts, and legumes. The remaining one-quarter of your plate should include whole grains like pasta, rice, potatoes, cereals, bread, or legumes. You should get about one teaspoon of fats that come from avocado, nuts, seeds, cheese, butter, or oils. A good meal plan might include granola or oatmeal for breakfast, turkey lettuce wraps for lunch, and blackened chicken or fish with quinoa for dinner. On moderate-intensity days, you'll want to increase your lean protein and whole grain sources. However, you should still balance each meal with a proportional serving of fresh fruits and vegetables. Approximately one-third of your plate should consist of vegetables. These may be raw, cooked, or in soup. About one-third of your plate should consist of grains. These include pasta, rice, potatoes, bread, cereal, and legumes. The remaining one-third of your plate should consist of lean protein sources. You may include poultry, beef, fish, eggs, low-fat dairy, soy, nuts, or legumes. Add at least one to two servings of fruit. Your fruit can be fresh, stewed, or dried. You should also aim to get about one tablespoon of fats that come from avocado, nuts, seeds, cheese, butter, or oils. A good meal plan might include a frittata for breakfast, a salmon pasta dish for lunch, and a casserole for dinner. On high-intensity training or competition days, you'll want to increase your consumption of carbohydrates. You can do this by eating more whole grains, but make sure you still round out each meal with adequate portions of lean protein and fresh fruits and vegetables. About half of your plate should consist of grains, including pasta, rice, potatoes, cereals, and bread. Approximately one-fourth of your plate should consist of vegetables. These may be cooked or raw, or served in soups. Approximately one-fourth of your plate should contain lean proteins like poultry, beef, fish, eggs, low-fat dairy, nuts, legumes, or soy. Get at least one to two servings of fruit (fresh, stewed, or dried). You should also get two tablespoons of fats in the form of avocado, nuts, oils, seeds, cheese, or butter. A good meal plan might include quinoa power pancakes for breakfast, sweet potato quesadillas for lunch, and spaghetti and meatballs for dinner. When you have snacks between meals, it's important to weigh your caloric intake against your training for that day. Talk to your trainer or a nutritionist to determine which snacks would suit you best on a given training or performance day. Some common snacks that Olympic athletes may go for include: fruit and yogurt granola and almond butter balls roasted chickpeas low-fat peanut butter cups chocolate bark, cookies, or brownies
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One-sentence summary -- Build a balanced plate for easy days. Plan your meal for moderate days. Prepare for hard training or race days. Choose the right snacks.

Treadmills are available at most gyms, and they're a convenient way to get some cardio exercise in and burn calories. Many treadmills let you adjust the speed and incline that you want to work out with, so it's a good choice regardless of your fitness level. You can burn around 125 calories per 1 mile (1.6km) walking briskly on a treadmill if you weigh 150 pounds (68kg). Using a treadmill can be hard on the knees, so you may want to use a different cardio machine if you suffer from knee pain or have a knee injury. Working out on an elliptical is also a good calorie-burning cardio exercise, and like a treadmill, you can usually adjust your intensity level. Ellipticals are popular exercise machines, so you shouldn't have a hard time finding one at your gym. You can burn 170-320 calories in 30 minutes on an elliptical, depending on your weight and the level of intensity you're working out at. For example, if you weigh 200 pounds (91kg), you could burn 286 calories by working out on an elliptical at a high intensity for 30 minutes. Pedaling on a stationary bike at moderate intensity for 30 minutes can help you burn 200-700 calories, depending on your weight. It's also a great choice if you have knee problems since most of your body weight is being supported by the machine. For example, if you weigh 150 pounds (68kg), you could burn 250 calories by exercising on a stationary bike with moderate intensity for 30 minutes. If you're new to exercising, you can start out pedaling on a light intensity setting and then gradually increase your intensity level as you improve. Rowing is a great, full-body cardio exercise that won't place a lot of stress on your joints. On a rowing machine, you can burn calories while working out your arms, legs, and core. Start out on a low-intensity setting and progress slowly so you don't hurt your back. Depending on your weight, you can burn around 400-700 calories by spending 1 hour on a rowing machine. For example, if you weigh 240 pounds (110kg), you could burn 650 calories by working out on a rowing machine with moderate intensity for 1 hour.
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One-sentence summary --
Walk or run on a treadmill. Try using an elliptical machine. Exercise on a stationary bike. Work out on a rowing machine.