INPUT ARTICLE: Article: High intensity interval training (HIIT) switches between bursts of intense activity and brief periods of less-intense activity. HIIT burns a high amount of calories in a short time and continues to burn calories after the workout. A good twenty minute HIIT program is to do forty-five seconds of each the following exercises: push-ups, squats, butt kicks, tricep dips, and lunges. After one round, rest for 15 seconds, and repeat. Do three rounds total. A good HIIT program can help you lose belly fat, which will help reduce your love handles. A fun exercise that really tones up that troublesome love handle area is using a hula hoop, sold at most fitness stores. Put on some music and swivel your hips, maneuvering the hoop higher and lower up and down the column of your waist area. After a while you can really feel your oblique muscles kicking in, meaning that you are starting to have some effect on strengthening the muscles below the love handles area. Decline twisting sit-ups are more intense than normal sit-ups, as you are working against gravity as you lower the body and rise up again. Just perform a set of normal sit-ups, but twist to alternate sides as you rise from the floor and reverse the position as you lower back to the start position. Lie on your back with your knees bent and your feet firmly set on the ground. Raise your torso, focusing on twisting as far to one side as you possibly can. Lower back to the floor slowly, as this helps work the muscles across the full range of motion.

SUMMARY: Do high-intensity interval training. Use a hula hoop. Try decline twisting sit-ups.

INPUT ARTICLE: Article: . Meditation has been shown to reduce anxiety, stress and to improve the mood. Some report that it is as or more helpful than antidepressants in treating mental illness. Spend ten undisturbed minutes or more each day in a quiet space focusing on your body and your breathing. There are several apps that you can download to assist with meditation, including Headspace and Calm. Exercise is also beneficial in improving your overall physical and mental health. It provides time each day to give your mind a break while you focus more on your body. Take a walk around the neighborhood, go for a run, or join a local gym. The diet has also been shown to be highly connected to mood. Foods high in sugar or fat tend to cause more symptoms of depression or anxiety than do foods high in protein or vitamins, like vegetables and lean meat. Cut out fast food and sweets for one month and assess if your mood improves. Assess any areas in your life that are causing you undue stress and determine how you can manage or cut them. For instance, if you are often rushed every morning getting your child to school, send them on the bus or have your partner take them some mornings. Small changes can drastically improve your overall mood. Try your best to avoid secluding yourself during this difficult time for you. Connect with your friends and make plans to hang out at least once per week. Go see a movie, have dinner, or just spend time chatting. Avoid hanging out with negative friends. Sleep is also critical in maintaining emotional stability. Be sure to get a minimum of seven hours of sleep per night. Start a relaxing nighttime regimen that will help soothe you to sleep like taking a warm bath or having some hot tea. Try to go to bed at the same time every night.

SUMMARY: Meditate Exercise. Change your diet. Cut stress. Spend time with friends. Get enough sleep.

INPUT ARTICLE: Article: Studies have shown that our emotions are reinforced and perhaps even driven by our facial expressions: smiling can make you feel happy; frowning can make you feel sad. If you're feeling down, try smiling for at least 30 seconds to see if it helps boost your mood a little. You might even try smiling in the mirror and making silly faces you might even get yourself laughing. Redecorating can help you feel as though you're making a fresh start. You can do this even if you don't have any money, simply by rearranging your room, or giving it a thorough clean and getting rid of things you no longer need. Cover your walls with things that inspire you for example, pictures of places you'd like to visit, or people who inspire you or make you feel happy. Find your favourite photo of you and someone (or some people) you love. If it's not already printed out, print it and frame it, and put it in a prominent place in your home. Take some alone time once in a while and treat yourself. Buy yourself that book you've been wanting to read. Take a few hours to sit in a comfy chair and read it while sipping your favourite tea. Have a bath in epsom salts and put on a nice moisturizer on afterward. Have a spa day. If you feel uncomfortable in your body, you'll likely have trouble enjoying yourself. Try doing daily exercises like looking in the mirror and naming 5 things you love about yourself not 5 things you hate. If you can't name 5, name as many as you can. Each day try to increase the number until you can list 10 or 20 things about yourself that you like. Almost no one will love everything about themselves; just try to like as much as you can. You are beautiful in your own unique way. The popular saying, "to give is better than to receive," is true for many people. Studies have shown that the same parts in our brain light up when giving gifts as when receiving them. Examples of good deeds: Try volunteering for a cause you believe in, even if it's only for a few hours a month. Help a friend, relative, colleague, or neighbor with something you know they could use help with for example, mowing the lawn, organizing their files, driving to the grocery store, packing up to move. Sometimes you need to get out of your head. Clean your house, doodle until you've filled a page, dance around to your favourite song, or sing at the top of your lungs to it. Allow yourself a few moments of distracted enjoyment as often as you can no matter how bad you feel or how much you feel you may not deserve it.

SUMMARY:
Smile. Redecorate. Pamper yourself. Love the skin you're in. Do a good deed. Distract yourself.