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Use a non-oily soap to wash your face and neck. Pay special attention to the hairline. Apply a scalp protector to the skin just below your hairline. The scalp protector protects your skin from the adhesive used to apply the wig, and keeps skin oils from weakening the bond of the adhesive. Let the scalp protector dry completely before attaching the wig. Before applying your wig, pull your hair back into a bun or a ponytail. You may need to wear a wig cap depending on the length of your hair. You can use a liquid adhesive or a special double-sided wig tape. If you are using the liquid adhesive, spread a thin layer around the perimeter of your head, just below the hairline. The glue needs to be tacky before you can apply the wig. Depending on the brand of adhesive, this could take several minutes. Use a blow dryer set to cool to speed the process. Once the glue is tacky, place the wig on your head, and press the hairline of the front piece onto the glue line. Hold the wig onto the glued area. Apply constant pressure until the wig is secure and can stay on by itself. Let the glue dry completely before you style the wig. To use wig tape, cut a piece of tape to fit the perimeter of your head, just below your hairline. Apply the tape to your forehead. Line the wig up so that the hairline is just on the edge of the tape. Peel the back of the tape off, revealing the other sticky side. Press the lace onto the adhesive, starting with the front hairline. Hold each section for about 30 seconds to make sure the wig is securely attached.

summary: Wash your face. Pull your hair back. Apply the adhesive.

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These include squats, lunges, planks, side planks, calf raises, push ups and pull ups. Take a barre, core burn, boot camp or TRX band class to learn how to do these exercises with proper form. You should be able to do them on your own, at home or at the gym, after a few classes. Stop lifting weights if you are feeling the work in your lower back. Seek the help of a personal trainer so that you can get alternate exercises. You can mix in this training with either cardio or Weightlifting days. Shorter rest times will improve the aerobic burn during this type of strength training. Do these repetitions slowly, pausing at the bottom or top of dynamic movements, so that you can activate different muscles. You should aim to increase difficulty every 2 to 3 weeks of consistent work.

summary: Learn how to do the basic body weight exercises that work more than 1 muscle group at once. Do body weight exercises 3 to 4 times per week. Do circuits of body weight exercise, giving yourself 30 seconds to rest between sets. Do 2 to 3 sets of 10 to 15 reps. Increase the difficulty of the exercise, by going further or holding hand weights while you do the exercise.

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Slip each book in a waterproof bag first. Secure the book in bubble wrap. If you are shipping multiple books, you may be able to package them together. Make sure the wrapping is tight so the book stays secure. The extra padding can prevent damage during handling. Consult with the company to find out what box sizes they allow. Make your boxes as small and flat as possible in order to save space and money. FedEx, for example, has a 10kg box for shipments up to 22 lbs. and a 25kg box for shipments up to 56 lbs. Seal the box with packing tape. Most companies will provide shipping material. If you bring your own, make sure the box or envelope is sturdy. Look over the package to make sure it looks secure and ready to go on its journey. Place it on a scale. Most post offices and shipping companies will do this for you and enter the weight into their system. An improperly-weighed box can incur charges that you or the recipient will have to pay later. Splitting up heavier packages may save you on shipping expenses. Calculate how much it would cost you to send two packages instead of one heavy one. For an M-bag, for instance, the bag shouldn't weigh more than 66 lbs (30 kg), including the sack. No matter how you ship the books, they need to be labeled. Shipping labels can be found online and printed. Many post offices also have them, and shipping companies will often put them on for you. Fill out one with your name and address in the upper left corner. Mark the center of the label with the recipient's name, address, city, and country. Write clearly and in capital letters. When shipping via M-bag, you'll need to fill out another address label to place on the bag. All international shipping has to be documented. Post offices stock these forms and most shipping companies will complete the documentation for you. In the US, for example, you'll probably need the #2976 form. In the UK, this may be the CN22 form. Fill out the form as accurately as possible. You will need to state what you are sending and possibly other details, like what the books are made of. These forms can be found online and filled out at home. Post offices and shipping companies also stock them. The post office or your local government can answer any questions you have. Sometimes, delivery costs more than expected. A country may charge a tax for the package, which can be a surprise to the person receiving it. Have the shipping company calculate the expense for you. It's up to you to work with the package recipient to decide how to split extra charges.
summary: Wrap the book securely. Select your box or envelope size. Weigh the package. Label the box with the shipping and return address. Complete the customs form. Decide who pays import duties.