Write an article based on this "Pre-treat with a stain and water repellant. Wipe off stains or scuffs immediately. Use an all-purpose cleaner regularly. Erase marks on canvas with a stain remover pen."
article: Before you even think about hitting the pavement with your new sneakers, spray a shoe protectant on them. A good protectant spray will let leather or canvas breathe, while also preventing stains and water from absorbing. It will also help wipe off mud, grass or grime on all kinds of shoe materials. Liberally repeat application every few weeks. It will not discolor your white shoes. The longer you let stains set in, the harder they will be to remove. Prevent this problem by wiping off things, like mud or wet sand, as soon as you can. Use a damp cloth or sponge with a drop of dish soap, or use pre-moistened sneaker wipes. Throw some sneaker wipes in your gym bag, or keep them for on the go activities. Yes, the same cleaner you use to wipe down your countertops will keep your white sneakers looking brand spanking new. Every time you come home from wearing your shoes, spray a little Fantastik, 409, or whatever your poison may be and wipe it off with a paper towel or dishcloth. Do not use a cleaner with bleach, because it can discolor shoes. Spray just enough to clean dirt and scuffs. You don't need to drench them. The same stain remover pen that spot-cleans your clothes works great on your white canvas sneakers too. Whenever you get a grass stain or mud splatter on your shoes, treat it with a stain remover pen ASAP to keep them clean. Work the pen over stitching to keep it as bright as the rest of the shoe too. Remember this is a spot treatment. There's no need to completely cover your shoes in stain remover.

Write an article based on this "Begin by lying flat on the bench, with your body in a natural and relaxed position. Put your arms straight out to either side of you, and then bend your elbows, bringing your hands up to touch the bar. Begin with just the bar weight to warm up before heavy lifting. Rack the bar and add weight. Be sure to have a spotter to help you whenever you lift a heavy weight. Lift the bar up, slowly bring it down to just above your sternum, and explode upward for one rep. Drink plenty of water and take at least two minute breaks between each set. Rest according to how you feel between sets."
article: Make sure that you are not holding your shoulders in an awkward position. Be sure to have a natural spinal curve. You do not want to have your lower back flat on the bench, but you do not want to force it to curve too much either. Instead, opt for a comfortable and natural position. You should have your feet flat on the ground, shoulder-width apart, and your shoulders touching the bench. Do not lift on a "cushiony bench" if you are a heavy lifter. When the bar and plates weigh more than 200 pounds plus the weight of your upper body, your shoulders will disappear into the bench and cause neck strain. Choose a proper bench that fits your shoulder width. A narrow bench is unstable and a wide bench prevents the upper arm from bending back. This is where you should position your hands. They should be about shoulder-width apart. Use the smooth rings in the bar as a reference for even hand placement. Where you position your hands will affect which muscle group you work most. Widen your grip slightly to increase the amount of pectoral muscles involved in this exercise, and bring your grip in slightly to increase your triceps involvement. For a standard bench press, opt for the normal grip. Lift the bar off the rack and position it directly above the middle of your chest. Inhale as you lower it down, gently touching your chest the middle of the sternum with the bar. Do not bounce the bar off your chest, as this can cause serious injury and promotes bad form. Begin to exhale as you push the bar up and away from your body. Extend your arms to just under full extension. Repeat this for eight repetitions as your first set. Lift with a bar that has a little flex but is not "whippy". A stiff bar can be uncomfortable to lift with. All bars are made of metal and relatively stiff, but a bar with some flex feels better on the joints. The salesperson at the store will give you the right bar for your bodyweight, based on the formula for bodyweight and bench press. Generally, a beginning or intermediate lifter is not going to lift over his bodyweight plus 50%. Examine your goals when choosing a bar. For setting a personal record or a state record and above, use a bar with a standard diameter of 1116 inches (2.7cm). If not concerned with records, a thicker bar does not dig into the palms and is more comfortable. A thicker bar increases the distance of the lift and decreases the amount that can be lifted. A 1/8 (or 1/16) inch increase in bar diameter has a noticeable difference in feel and stability. Always use weight clips to prevent the weights from sliding off the bar in the event that you lift unevenly, do not lift without them. The bar by itself weighs 45 pounds. You will want to increase by five to ten pounds at a time until you find a comfortable weight. Practice extra caution if tall. Tall lifters with wide grips should use care not to crush their hands when racking the bar. Weight benches were made for someone tall (6 feet tall and not for a lifter 6 feet 8 inches tall). Tall lifters should not use an extra wide grip. An extra wide grip strains the wrist with excessive radial flexion. Close and wide grips can make the wrist more prone to injury. Avoid using the thumbless grip. If the bar slips off your hands, it would be disastrous. When being spotted by spotters and by a spotting device the thumbless grip is not as dangerous, but the spotting device has to be very, very solid. The thumbless grips is easier on the wrist and conducts power to the bar more directly (you can lift more). Use chalk with both grips. There are lifters who will use the thumbless grips despite the possible danger. You never want to drop the bar on yourself. You also want to be able to max out and be able to recover when you no longer can lift the bar. A spotter will be able to help you recover from your final press. Pay attention to your form as you add more weight. It's easier to bend your wrists, bounce the weight off your chest, and exhibit other "no-nos" when trying to lift big. You'll gain more muscle and strength lifting the right form and lower weight than you will lifting with higher weight and the wrong form. Lifters generally do between 8 and 12 reps (also called "repetitions") and 3 to six sets (one set is the maximum numbers of reps you give yourself). Water will help you stay hydrated and allow your muscles to function at high capacity, giving you an overall better workout. Some guides say the ideal rest time between sets is 90 to 120 seconds. While this is perhaps a good general guide for increasing muscle mass, it may not be ideal for you as an individual. You probably don't want to overshoot the 2-3 minute range, but you don't want to rush yourself into lifting thin. If your ultimate goal is gaining muscle and mass, you're going to want to shock your body. How you do this is up to you. It can mean cutting down on rest time, increasing poundage on lifts, supersetting, etc. As long as you manage to keep pushing your body physically, you will notice a difference.

Write an article based on this "Minimize interruptions. Learn how and when to interrupt. Know how to communicate in an emergency. Know what information helps them best make a decision. Provide data in the right volume and format. Keep a notebook for meetings. Ask your boss what's going on elsewhere in the corporation. Keep an accurate record of what your boss has asked you to do. Keep an accurate record of what you've asked of your boss."
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Time is your boss' most limited resource. Interruptions not only take up time, but people lose their train of thought and take additional time to recover. At least bunch up your questions to cut down on the number of interruptions. Each person has different preferences as to what media they prefer to work with as well as when during the day they prefer to deal with interruptions. Do you use IM, drop into their office or send them an e-mail or a phone call? It's critically important for you to understand your boss' preferences in this area. If there is a crisis affecting a client, how soon should you notify your boss? Should you make a call at 2 AM to let them know or just email them? Again, each boss has different preferences in how much information they need, what types of information, when, etc. Here are some alternatives. Just present the problem, they'll solve it. Generally, however, bosses don't want to see problems without a recommended solution. Present the problem and a single recommended solution. Some bosses will trust your judgment and go with your recommendation. Other bosses want to see alternatives along with pros and cons. Present the problem and several alternative solutions, along with a recommendation. For some bosses, alternative solutions are just a waste of effort, but other bosses demand to see alternatives. Some people want to see just a few summary numbers, while others want pages and pages, seen from a variety of angles. For format, some want to see pie charts, bar charts with trends, etc. to summarize data at a high level. Others will want to see tables of numbers. Also watch to see what font and point size your boss and peers prefer. For some bosses, going to a meeting without a notebook and pen is considered an insult. A 6" by 9" spiral bound notebook is a good idea, since it keeps notes in date order and you avoid filing. One notebook serves for all your meetings. For some odd reason, this topic is frequently omitted. It's very important for your boss to tell the group about the expectations of his/her boss. Don't rely on your boss to do their job perfectly (more on this later), so try to augment your boss' skills with your own reminders. This is a no brainer. Your boss may forget, but don't you be caught forgetting. Be sure you understand when the task is due, what's expected, etc. Equally important as the previous step. Don't let requests drag on. Set your own deadline of when you'd like a response from your boss. On that date, the issue gets promoted from chronic to acute. Example: on Jan 2nd you give your boss your training plan for the year, asking for their approval. By Jan. 16th the lack of response from your boss begins to annoy you - it's become a chronic problem. Yes, it doesn't get any worse each day (you can bear it), but it's still a problem. So you set Feb 1st as the critical date. On that date, treat the lack of a response as acute - it's suddenly a serious problem and talk to your boss. This keeps the problem from festering until May 15th.