INPUT ARTICLE: Article: Remember not to apply excessive force. If you are too rough, you might shatter one or both of the glasses. If the glasses come unstuck unexpectedly, they might slip or shoot out of your hands. Make sure that you have a firm grip on each glass. Dry the glasses before you begin, and dry your hands. If your hands slip, the glass might fall and shatter! Sometimes, there is a thin layer of water between the glasses that keeps them stuck. Try squeezing a straw between the two glasses, then blowing in. A small amount of air should suffice. However try blowing in as much air as you can because the straw is being squeezed.

SUMMARY: Be gentle. Try blowing air between the glasses.

INPUT ARTICLE: Article: The classic long runs seen on Rocky are not actually great training for boxing. Boxing is about short, sustained bursts of high energy, and the best way to train for this is interval training. Intervals are when you alternate high energy, quick sprints with short rest periods. As you get more fit you can shorten the rest periods by 10-15 seconds, improving your gains even more. A good starter workout would be: 1-mile warm up at slow, easy jogging pace. 6 600m sprints, resting for 1 minute between each. You want to be running at roughly 75-80% of your top speed. .5 mile slow, easy recovery jog at the end. Interval training will make up the bulk of your cardio workouts, and they are the best way to quickly and effectively train for several explosive rounds of boxing. However, you still want to move your legs on the off days. The best way to do this is with a mixture of full body workouts, longer, slower distance runs, and some light, quick sprints. The following activities, used at the US Olympic training camps, should be mixed and matched into a 30-60 minute long workout: 1-2 mile run for warm-up (moderate to fast pace). Shadowbox 1 round (3-minute round). Run backward 200 meters. Sprint 100 meters. Jog with hands up, throwing realistic punches, for 400 meters. The classic 4-5 mile morning run still has its place in boxing training. Use it on days where you need to recover, especially after 2-3 straight days of intense workouts. Longer, slower runs are also best in the days leading up to a fight, as you don't want to be sore and tired when you step in the ring. Run for 30 minutes to an hour at a nice, comfortable pace, and stretch before and after. Many trainers recommend doing your runs first thing in the morning, giving you time to refuel and rest for the skills workout later on. As you jog, keep your hands in defensive position, occasionally throwing mock punches, to get your arms warmed up. This is why most boxers call running "roadwork." Jumping rope is one of the most fantastic boxing workouts imaginable, strengthening your heart, agility, timing, and coordination. You should aim to fit 15 minutes of jump rope into every workout. Start with the basic jogging technique, alternating feet as you spin the rope. As you improve, try alternate, more technical foot patterns: Jump with both feet together. Cross your hands. As the rope is coming down, past your nose, cross your wrists over each other, then uncross them once the rope is passed your feet. Move as you jump. "Walk" forwards, backward, and side to side by hopping around as you jump. Ladder drills are common in gyms across the world, and can be adapted easily into a variety of workouts. To do them, set up cones or a workout ladder, and focus on quickly moving your feet through ever single space. As you progress, mix up the routine by skipping every other foot, touching in each space 2 times, working in and out of the ladder forward and backward, etc. Ladder workouts are common in many sports, and you should constantly try new movements. Having good footwork is not just about training your heart and lungs. To be a better boxer, you need to train with good form so that you don't think about your feet during a fight. When working on footwork, focus on: Staying on the balls of your feet. These are the "knobs" right before your toes. This makes pivoting, moving, and shifting much easier. Keep your spine straight. Avoid hunching or leaning back. This keeps your center of gravity even and allows for smoother movement. Relax your upper body. You want loose shoulders and pecs.

SUMMARY: Do interval training 2-3 times a week. Mix in long runs, shadow boxing, and short sprints on non-interval days. Pepper in 1-2 long, slow distance runs each week to rest and stretch your legs. Jump rope every day you train. Work on agility drills, like ladders and quick cuts. Focus on good footwork technique.

INPUT ARTICLE: Article: There is no reason why the beans need to sit without flavor for 2 hours while they cook! After you've covered the dried beans with water and have the heat set to boil, toss in the following to cook alongside the beans for 1-2 hours. When done cooking, remove and discard before proceeding: 1 half white onion, whole 2-3 cloves garlic 1 large sprig epazote or Mexican oregano Kick up the flavor with some of the most popular additions to a good pot of refried beans. Each of these flavors can be added after the onions, with the garlic, depending on how long you want them to cook. They will all mash up wonderfully with the beans. Can of fire-roasted peppers Can of green chilis Chipotle peppers canned in adobo sauce 1/2 fresh green bell pepper, chopped sauteed alongside the onion. Cooked, chopped bacon bits. While some people love the simple, but rich, flavor of plain beans, every now and then you'll want a little extra kick to your dish. You can add a flavored stock or broth in place of the bean liquid to give a little more flavor to the beans, omitting the bean cooking liquid. Refried beans are a decidedly Latin American dish, but at their heart the are just a smooth, cooked bean paste, which has inspirations from across the globe. If you want to use navy or cannellini beans, nothing is stopping you, and some adjusted spices can make them an appealing dish in their own right: When cooking the beans the first time in the water, add half an onion, a sprig of rosemary or thyme, and 2-3 cloves fresh garlic. You can also add bay leaves, celery, and whole carrots as the beans boil. Fry up onion and garlic, like normal. Discard anything boiled with beans and add to pot. Replace cumin/chili with any combination of the following spices: Rosemary Thyme Oregano Basil A touch of cumin (1/2 teaspoon) Drizzle finished beans with fresh lemon juice. Beans love to cook slowly, absorbing liquid as they do to stay tender and creamy as they cook. Once cooked, all you are really waiting for are the flavors to marry and develop without the beans drying out. This makes refried beans perfect for the moist, warm environment of a slow cooker, and they couldn't be easier: Add dried beans, finely chopped onion and garlic, and 2 teaspoons of salt to the pot. Add any desired spices, such as 1 tablespoon cumin and chili powder. If desired, add pork/ham bones or bacon strips for a richer flavor. Cover everything with water. Cook for 8-10 hours, adding more liquid if the beans seem to be drying out.

SUMMARY:
Add some flavor to the beans as they boil for a rich, nuanced dish. Add other vegetables or additions to your pot before adding the beans. Substitute chicken, vegetable, or beef stock for your bean liquid while cooking for more flavor. Try an Italian-inspired refried bean dish with white beans. Try the whole dish in a slow cooker for an easy, all-day recipe that just have to heat.