Measure 4 teaspoons (15 g) of black peppercorns into a mortar. Use a pestle to crack the peppercorns until they're slightly crushed and aromatic. If you don't have a mortar and pestle, you can put the peppercorns in a seal able plastic bag. Hit the peppercorns in the bag with a rolling pin until they're slightly crushed. Place 2 1/2 tablespoons (35 g) of butter in a small saucepan and turn the heat to low. Stir 4 1/2 tablespoons (35 g) of flour into the melted butter. Keep stirring and cooking the roux mixture until the flour is absorbed. Stir and cook the roux over low heat for 2 minutes. The roux should become thick and pasty. Pour 1 tablespoon (15 ml) of brandy into the roux and stir it until the liquid is absorbed. The alcohol in the brandy will cook off. Measure 3/4 cup plus 4 teaspoons (200 ml) of milk and slowly pour it in while you whisk the mixture. Keep whisking to prevent the sauce from becoming lumpy. Once the sauce is smooth, stir in 1/3 cup plus 4 teaspoons (100 ml) of chicken or vegetable stock. Stir in the crushed black peppercorns. Taste the sauce and add as much salt as you like. You can serve the hot sauce over your favorite meal or continue to simmer it to make a very thick sauce or gravy. You can store the leftover peppercorn sauce in an airtight container in the refrigerator for 1 to 2 days.

Summary: Crush the black peppercorns. Melt the butter and stir in the flour. Cook the roux for 2 minutes. Stir in the brandy. Whisk in the milk. Stir in the chicken stock and peppercorns. Season and serve the sauce.

All of the members of your choir should have coordinated outfits that do not distract from their performance and that look professional. Church choirs may already have choir robes. Be sure to communicate with the church organizers about choir expectations. Other types of choir groups, such as school or community choirs, may not have preexisting uniforms, but may wear white shirts with black pants or skirts. While secondary to singing, skills such as taking a bow together at the end (if applicable) or sitting and standing in unison can make the difference between an amateur and professional looking performance. Be sure to include detail such as time, date, and place of performance, featured singers, and hosting organization. Include ticket prices or suggested donation if applicable. Warming up will ensure that your choir is ready to sing, and you can be sure that everyone is present. Try not to introduce any new information before a performance; instead, try to "fine tune" things that you have already worked on. Give a few last-minute reminders if necessary, but try not to overwhelm your choir with different things to remember. Be sure to communicate with the director of the event about how and when to begin the performance, as well as where the choir should sit or stand both before and during the choral performance. While directing, be consistent. Use the cues, hand gestures, and facial expressions that you used during rehearsals. Save any constructive criticism for the next rehearsal: tonight, let them shine!

Summary: Decide what type of clothing or uniform your choir will wear on performance night. Teach your choir that details are important. Advertise your performance. Hold a brief warm-up session prior to the performance. Begin the performance. After a performance, praise your singers privately.

The first thing you need to do is speak with your physician. Once he/she says you can begin an exercise program, keep in mind that it may take some time for you to reach your goals. Remember that consistency is the key to success. Count how many times you can perform an exercise before you feel somewhat out of breath. For example, for leg-lifts start out with three and go from there if you do not feel winded. Once you feel a little winded, you have reached the number of repetitions you should begin with. Then you can slowly move forward from that number. Again, remember if at any time you feel winded do not add any more leg-lifts. If an exercise relies on length of time rather than repetitions, make sure you have a watch or clock nearby so you can determine how long you can do the exercise for before becoming winded. Once you have an idea, you can use an alarm/timer on your cell phone to time yourself. This is a great way to avoid looking at the clock continuously. You will also be able to keep track of how well you are doing and know if you are ready to add a little more time. You need to warm-up before your exercises and then cool-down afterwards. This is a great time for stretching. Never bounce while you stretch. You just want to feel a slight pulling sensation, nothing too intense. Here are some good warm-up exercises you can do: Shoulder shrugs: Sit up straight and slowly lift your shoulders up toward your ears. Slowly put your shoulders back down. Repeat 4 times. Head turns: Sit up straight and slowly turn your head to the right, then slowly turn your head to the left, stopping in the center. Repeat 4 times. Marching on the spot: Stand up straight and place your feet a hip width apart from one another. March in place for one minute. Doing an activity like cardio or aerobics can lead to a significant increase in lung capacity and stamina, due to the increased demand for oxygen. Any high intensity form of exercise performed for 30 minutes is recommended. Walking is a great form of aerobic exercise. You can use a treadmill or walk around your neighborhood Ride a stationary bicycle Take a water aerobics class at your local health club this is especially beneficial for people with COPD and asthma because the air is usually warm and moist. Go swimming at a local pool. Exercises done in water are very beneficial as the water provides resistance, increasing the workload Since more energy and oxygen is required, lung capacity increases. High altitude trekking or camping is another way to improvise lung capacity. Since higher altitudes have less oxygen, it becomes more difficult for the lungs to cope. This causes a shift in the body's normal mechanism, therefore causing the red blood cells to hold as much as oxygen s they can by increasing the haemoglobin. This helps in developing lung capacity. This slows your heart rate causing the lungs to oxygenate more blood, thereby increasing the capacity of the lungs. When you are performing any type of exercise, you should take a rest if you start to feel breathless. The ideal position is to sit in a chair that supports your shoulders and remain there until you are breathing normally again. Some effective cool down exercises include: Chest stretch: Stand up straight and put your hands behind your back. Clasp your hands together. Pull your shoulders back while simultaneously pulling your elbows together.You should feel a slight stretch in your chest. If you feel more than a slight stretch, you are leaning too far back. Backstretch:Sit down in a chair and clasp your hands together in front of you. Lean forward while arching your back like a cat. If you feel more than a slight stretch between your shoulder blades, you are leaning too far forward. Try to hold the stretch for 10 to 20 seconds.
Summary: Talk to your physician before starting an exercise routine. Determine how many repetitions you should be doing. Figure out how long you should be exercising for. Do warm-up exercises. Practice cardio exercises. Join water aerobics. Try exercising at high altitudes. Splash some water on your face while working out. Know when to take a break. Do cool down exercises.