to keep track of your progress. Within your 30-day period, it might be helpful to start a weight loss journal. Take notes about your food intake, exercise, and overall progress. Additionally, write about any challenges or successes you have during your 30 day diet. When trying to lose 6 kg in 30 days, you may realize you cannot make your exact goal at the end of that 30 days that's okay. If you've kept a journal about your successful diet and exercise plan, you can continue with these notes until you actually do meet your goal. Write down your meal plans or record what you eat in your journal. This will be very helpful to you if you continue with your weight loss. You'll be able to see what works and what doesn't. You may also want to write down notes about what exercise plan or pattern works best for you, as well. You can also use websites or apps on your smartphone to track your calories and exercise. It can be difficult to follow a strict diet for an entire month. Keeping your goals and motivations front and center can help keep you focused. Write out motivational sayings and post them where you'll see them every day. For instance, write them in your journal or on post-it notes. Then, stick them on the fridge, on your desk at work, or by your bedside. Think about why you want to lose weight. Is it to get into a smaller pant size? Is it to help you feel more confident? Or to help you manage a chronic disease? Write out these reasons so you can be reminded of the reason why you want to lose weight. When you're feeling challenged or down about your diet, review these little quotes and motivational sayings. Repeat them to yourself so you can start to feel a little more positive about sticking to your plan. Pick someone or something to keep you accountable. This might be a friend, family member, your food journal, or the scale. This will help keep you accountable when you're trying to lose weight. Tell friends and family members about your 30-day diet and desire to lose some weight. You can have them support you, but you can also call, text or email them your progress. Getting on the scale regularly is another way to stay accountable. Those who weigh in often generally see more weight loss in the long-term. Don't weigh yourself too often, though once or twice a week is enough to track your progress.

Summary: Journal Write out motivational quotes to help you stay on track. Stay accountable so you won't give up.

Singing in a new place can be a little frightening. To get around this, go to the stage when no one else is around. Take some time to walk around and look out towards where the audience will sit. If you can, ask to test out the sound system or a microphone. You may not be able to practice at the venue, such as if you want to perform at a karaoke bar. You can, however, go to the bar and listen to other people perform. Flex not only your vocal cords, but your body as well. In addition to vocal warm-ups, such as humming notes in your vocal range, do some basic yoga poses. Raise your arms, touch your toes, dance around, and loosen up. Staying active can help you forget your worries while also preparing your body for singing. Any good stretch can help, but don't go overboard and hurt yourself. To get out excess energy and adrenaline, do some jumping jacks or air punches. Always loosen your vocal cords before singing. Try choosing a word like "Re" and singing it up and down your vocal range. An important part of building confidence is mastering your posture while singing. Plant your feet firmly on the ground, standing straight. Lower your shoulders, keeping your head level with your audience. This keeps your airways free, allowing you to project your voice. Even the act of standing in a position like this can cause you to feel a little more confident. In addition, your singing voice improves, leading to even more confidence. Slowly breathe in and breathe out. Let the air go all the way down to the bottom of your lungs. You will need all that air when projecting your voice. You can also do this while singing. Focus on taking a deep breath, then using the air to radiate your voice out from the center of your chest. Deep breathing is calming. By breathing away any nervousness, you can relax, focus on your voice, and gain confidence. To further calm your nerves and help you focus on your performance, spend a few minutes doing a mindful meditation. You can find guided meditations here: http://marc.ucla.edu/mindful-meditations Singing from your diaphragm also makes your voice stronger and helps you reach higher notes, so deep breathing is an essential technique for newer vocalists to learn. All professional singers make mistakes. They don't let this stop them, however. They take risks when choosing songs and keep going when they slip up during a performance. Most of the time the audience won't recognize a mistake and won't remember it after you're done singing. Starting out can be scary, but mistakes are normal and help you grow. Remember that mistakes can't harm you. What matters is how you react to them. Don't be afraid to take risks with your performances! Choose challenging songs, go for that tough note, or sing in front of an unfamiliar audience. Get lost in the song, not your audience's thoughts. You're not a fortune-teller and their thoughts don't matter when you're performing. Nail your song's lyrics and your singing technique no matter what you think of the audience. If you have to, imagine that the audience is cheering for you. Focus on the lyrics and meaning of the song. Remember why the song is important to you and why you want to share it with the audience. Even if music isn't in a language you understand, it can still move you. Express the music's sound and energy, since this is what will captivate your audience. You don't even have to look much at the audience. Instead of looking directly at someone's face, look at their forehead or look past them towards the back of the room so you don't get distracted. Many professional singers struggle with stage fright. While you may not be able to eliminate it completely, you can lessen it by using tools like cognitive appraisal. Rather than focusing on what could or did go wrong, think about what could or did go well! You can even channel the boost of adrenaline from fear into your performance.

Summary: Spend time at the venue before you need to perform. Stretch out your entire body before you need to perform. Stand upright with your shoulders relaxed. Breathe deeply before beginning to sing. Avoid stopping if you make a mistake. Focus on your song instead of the audience. Take steps to lessen stage fright.

Use the vacuum hose with an extender and floor attachment to get a deep reach under the bed. If you have other furniture in your room with space underneath it, clean these spaces as well. For example, if you have a bookshelf or chest of drawers that doesn't go all the way to the ground, that empty space will need to be vacuumed. Use a vacuum cleaner set on the hardwood setting to clean any dust and dirt off the floor first. Mop the floor with a mop and commercial hardwood cleaner to clean and polish the floor. Commercial hardwood floor cleaners are usually available to purchase at most grocery stores. If your vacuum cleaner doesn't have a hardwood floor setting, you can also use a broom and dustpan to clean the floor. Pour a thin amount of baking soda across the surface of your floor if it's carpeted and let it sit for 5 minutes before vacuuming. Vacuum the floor once in each direction (i.e., once going horizontally and once going vertically) to make sure you clean all of the baking soda off of the floor. The baking soda will help remove any odors that have accumulated in your carpet fibers. Mix equal parts of hot water and dish soap in a spray bottle, then spray this mixture onto the stain. Use a clean cloth to blot the stain and transfer the colored liquid from the carpet fibers to the cloth. Continue blotting this way until the stain is completely gone. You may need to switch to a second clean cloth if the stain is too large for your first cloth to handle. If this mixture of dish detergent and water doesn't do the trick, use a mixture of unscented ammonia and water instead.
Summary: Use vacuum extensions to vacuum underneath the bed. Vacuum and mop the floor if you have hardwood floors. Sprinkle baking soda into the carpet, then vacuum it twice. Use dish detergent and hot water to treat carpet stains.