Write an article based on this "Balance on one foot. Try the one-legged clock with arms. Do trunk turns. Do a single-leg dead lift."
article: Balancing on one foot, especially while moving parts of your body at the same time, will helps you continually adjust to keep your body weight balanced. Stand with both feet together. Raise one foot a few inches off the ground. Stand like this for a few seconds with your eyes open. Then close your eyes and continue to hold the pose. Repeat on the other side. Do this set about 5 times every day. For this move, your arms will swing around like the hands of a clock while you balance on one leg. Stand on one leg and look straight ahead. Put your hands on your hips. Raise one arm up to the 12 o'clock position, then start to move your arm around to the 3, downward to the 6, and over to the 9. Repeat with the other leg and arm. Try to move as little as possible except for your arms. Breathe evenly and concentrate on keeping your body still. Your trunk is the core of your body, and practicing balance with a focus on your trunk will help you stabilize your body and improve your balance. To do trunk turns, stand with your feet just more than shoulder-width apart. Stand on a mini trampoline or other surface that is somewhat squishy or malleable. Hold a heavy item in your hands, such as an exercise ball, a weight, or something similar. Turn your body at your waist to one side and then the other about 10 times. Make the movement a smooth and deliberate motion, but don't swing back and forth. You want your body to work for every twist of your trunk. Don't use the momentum of the twist to propel you into another twist. This exercise requires your legs to be very strong and able to balance while you lift a weight upwards. To do this exercise, balance on your left foot and keep your left knee slightly bent. Bend forward at the hips and touch the ground with your right hand. Hold onto a 5-pound weight with that hand. Raise your right leg behind you. Move smoothly back to an upright position. Repeat with the other leg. Do up to 5 sets of this exercise a few times a week. Practice doing this movement in one clean, smooth motion. Try not to wobble around. Breathe evenly and focus on engaging your core and leg muscles to keep your movement deliberate.

Write an article based on this "Choose a container for your kit. Purchase travel sized or sample-sized medications. Place similar items together when packing. Personalize your pre-packaged kit. Add locks, if needed."
article: Use a container that is large enough for your items, yet small enough to not present a weight burden. It needs to be self-contained and waterproof. A travel micro-organizer works well and contains zip pockets to make organizing easier. Or, you can use a generic plastic container with a sealable lid. A money deposit bag is another option. It has a zip opening and is sturdy. You can purchase one at your local office supply store. Other people prefer using a coffee can that can double as a water boiler. A one or two-gallon plastic freezer bag is another option. You can use quart baggies or pill baggies for smaller items, such as medications. However, be careful as this system can get disorganized quickly and the bags can puncture. Go to the travel aisle in your local drugstore or grocery store. Look for small container versions of the medications that you need. If a package is larger, but smaller pieces can be taken out, like with Band-Aid boxes, that is okay too. Weight is always a consideration when hiking so, when in doubt, go with the miniature version of items. If a small version of a particular medication is not available, don't worry. You can get the standard size and then remove the pills that you want and place them in a pill baggy in your kit. Group items according to usage. Medications should all go together. Topical creams should be near to one another. Bandages should be stacked and stored together. This will make it easier to pull out exactly what you need in the event of an emergency. There are many great pre-packaged kits available online and in stores. After you receive your kit, take an inventory of what is inside. Discard any items that you feel are not useful for you. Add other items to fit your unique hiking needs and medical situation. For example, if you react badly to Advil, you may want to toss it out and consider another anti-inflammatory medication. If you will be hiking with children you want to take care that they do not have access to your kit and the medications contained therein. You may want to purchase a kit bag that will allow you to lock it through the zipper area, or another access hole.

Write an article based on this "Clean your wheels with soap and water. Clean your wheels with a wax and grease remover. Sand your wheels. Spray the wheels with water. Dry the wheels."
article:
This first step will remove most dirt and grime from your wheels. This will allow you to recognize any dents, chips, or rust on your wheels. It will also make sanding easier and more efficient. A wax and grease remover is typically just a nonpolar solvent like mineral spirits (unlike water, which is a polar solvent). This will dissolve things that water will not, such as oils. It's a good way to clean what your soapy water may have missed. At the very least, you will need a wire brush to remove all rust. Ideally, you would sandblast your wheels to remove rust and any old paint or stuck-on debris. This will give you the best starting surface. Next, sand the entire wheel with 300 grit sandpaper and then 500 grit sandpaper. This will remove any coarse scratches and leave only a smooth surface with very fine scratches that the paint can adhere to and cover. When you are finished sanding, you should be able to run your fingers over the wheel and feel a smooth even surface. There should be no rough patches or pits in the wheel. You want to spray off any debris from sanding. Remove as much dust as you possibly can. This will help ensure a clean paint job. If you do not have a water hose, you can dump water over the wheels with a bucket. Use compressed air to get to any cracks or crevices that you cannot reach. Make sure that all water (and the dust in it) is wiped away. Again, we want the wheels absolutely clean for priming and painting. You can also dry with a chamois cloth, but be sure to leave no water on the surface at all.