Problem: Write an article based on this summary: Warm up to protect your muscles from injury. Train with high intensity intervals. Dance for your cardio. Practice "Power Moves. Strengthen your legs with circuit exercises. Improve your balance with single-leg step-ups. Stretch at the end of your workout.

Answer: Beyonce starts every workout with a five-minute warm-up to protect her from straining a muscle during her intense workout. For a quick warm-up, try jogging for five to fifteen minutes. Another light cardio warm-up includes five to fifteen minutes jumping jacks. You can also do some dynamic stretches to warm up your muscles and range of movement. Alternate sprinting and running to burn fat faster. This will help flatten your stomach and define your abs. Beyonce also inserts bursts of exercises such as jumping lunges, plie jumps, lateral bench hops and reverse-squat kicks into cardio like walking or jogging. Start with one interval training session per week and work your way up to two to three times a week. Intervals interrupt the consistent intensity of the exercise and allows her to burn more calories. Beyonce's body is sculpted from lots of cardio, particularly from dance rehearsals for her tours. To stay fit and healthy, do cardio for at least thirty minutes, five times a week. Include hip-hop dancing in your cardio sessions to replicate Beyonce's rehearsal workouts. Try learning the dance routines in Beyonce's videos to get the full effect. Find a tutorial on YouTube and spend an hour learning the moves. For a guided experience, try buying a hip hop workout program like Shaun T's Hip Hop Abs. " Beyonce's trainer, Marco Borges, incorporates Power Moves into her workout to maximize its effectiveness. Power Moves are exercises that use multiple joints and muscle groups at once, so they have the power of three moves in one. Beyonce usually focuses on exercises that use the four main areas outlined by her trainershoulders, hips, elbows, and kneesto save time and get in shape fast. For example, hip movement is supported by 17 muscles. When you do exercises that work the hip, you're strengthening your core, butt, and legs. Marco recommends squats, pelvic tilts, plies, lunges, and skating. Some exercises that work all four areas include cobra planks, bicycle crunches, and pike push-ups. Beyonce's trainer recommends a circuit of four exercises, which results in a deceptively hard workoutyour muscles will definitely be sore the next day! The exercises can include jumping lunges, plie jumps, pelvic lifts, reverse lunges, push-ups, dips, side planks, and reverse squat kicks. Even just five minutes of these circuits can brighten your skin and firm up your muscles. Beyonce's trainer recommends a quick five-minute circuit before a party or event. Beyonce's ability to perform gracefully in heels is due to her balance practice. To accomplish this move, step up onto a chair with your right foot and lift your left knee to your chest. Step back down with your left foot to starting position. Do 4 sets of 15 reps on each side. Incorporate this into your daily workout as often as possible. Make sure the chair that you use for this exercise is sturdy enough to accommodate your weight and movement. Beyonce's trainer has her stretch at the end of every workout to keep her muscles flexible and limber. An easy way to stretch the adductor muscles in your legs after exercising is to lay on the floor and use a towel. Wrap the towel around your right foot, then bend and lift your right leg. Straighten your leg and carefully pull the towel down. Holding the towel with your right hand, slowly lower your leg to the right. Switch to your left hand and bring your leg across to the left. Make sure to hold each side for 30 seconds, then repeat with your other leg.

Problem: Write an article based on this summary: Carry a cellphone. Travel in groups. Let people know where you're going. Consider carrying some personal defense Learn to defend yourself confidently

Answer: When you're going out at night, even if you're just going around the corner, it's a good idea to carry some form of communication, so you'll be able to be in touch in an emergency. Make sure that you've got a fully-charged cellphone in your purse or in your pocket at all times. If you have an iPhone, set it up so your phone can be tracked via your Apple account, should you lose it, or it should be stolen. Sometimes, it's a good idea to keep your cellphone tucked away, unless you absolutely need to use it. If you've got the brand-new smartphone, it might be more attractive for muggers. It's always the best bet to stick with people when you're walking at night. Man or woman, young or old, you're safer if you've got some back-up. Don't walk late at night all by yourself. If you must walk alone, stick to well-lit areas, using reliable routes and get where you're going as quickly as possible. Call someone to let them know your travel plans, as soon as possible. If you go out drinking, make sure you get rides figured out before it gets late. If you end up downtown at 2am without a plan for getting home, you might end up in a sketchy situation. Avoid neighborhoods with high crime rates. Generally, you can contact the census in your area to find out which areas of your town are statistically more dangerous than others. Avoid these areas when you're walking alone. Try to keep in touch when you go out. You don't need to make a big deal out of checking in periodically with someone, just to be on the safe side. Let a parent, a close friend, or some other loved one know where you are, where you're going, and when you're likely to be back. At the very least, you'll keep people from worrying about you. . While it's not necessarily advisable for everyone, learning to safely carry pepper spray or mace can be an effective safety tool, if you absolutely must walk alone regularly. These deterrents are effective against assailants, stray dogs, and more importantly can help to keep you feeling safe as you walk around. Learn to use mace or pepper spray before you start carrying them. In many areas, it's illegal to carry these modes of defense without the proper training. Carrying concealed knives and guns can be more dangerous than safe, but if you're interested, learn to do it safely by enrolling in a personal defense course and learning to defend yourself properly. . Learning a bit about how to defend yourself in the event of a confrontation will help keep you feeling safe as you move through the world. You don't need to be paranoid, and you won't have to be if you're confident that you can defend yourself if it comes down to it. Avoid physical confrontations at all costs. The best way to win a fight is to avoid it entirely.

Problem: Write an article based on this summary: Invest in a database and website that can gather sophisticated information about your customers. Ask for your customers' emails. Send email blasts based on the type of purchase they made.

Answer:
Targeted advertising is based on intelligence gathered by websites, cookies, surveys and more. The best way to develop your own valuable targeting system is to keep track of your customer's purchases and habits. Offer discounts or special sales to people who sign up to receive period emails. There are a few ways you can do this. Sign your customers up for online accounts. When they enter their email to receive a receipt from their purchase, check a box where they will be signed up for periodical emails. You must give your customers the option to opt out from these emails by unchecking the box or asking to be removed in the future. Create a landing page that you use in advertisements and on social media. In order to access content, your customers or potential customers must sign up using their email address. This is a great way to develop a database of email addresses quickly. However, if people are not required to make a purchase before they sign up, you will have less data with which to target future emails. Offer deals on electronics, clothing, and other specific categories in each email. This type of targeted advertising is great for developing repeat customers. Make sure you offer something valuable to the consumer in each email. Many people opt-out of email newsletters when they arrive too frequently or appear to be spam.