Summarize the following:
Join a gym that has a lap pool (25 yards/meters at least). Swimming throughout the year will increase your strength, endurance, and stamina. It will also keep you in contact with fellow year-rounders who can support your efforts. When you don't have anyone to talk with at the pool, swimming can feel like a chore, and a lonely one at that. Going to work out with other swimmers might score you free training advice for free. At the very least, you'll make friends who share your desire to become a better swimmer. This will lead to a sense of accountability, something that really helps when dragging yourself out of bed at five in the morning. Both are great opportunities for all swimmers to get technique help on each swimming stroke. They are also great ways to meet fellow swimmers who will help bolster your goal to become a better swimmer. There are four basic strokes (butterfly, backstroke, breaststroke, and freestyle) and you should try to learn them all. While you'll always have a favorite, being a well-rounded swimmer will help to keep swimming challenging and interesting. When you swim all strokes, your use more muscles. Your body will also get a much better workout. You'll see and feel the results faster when you utilize all four strokes. The risk of injury while swimming is decreased because you aren't always stressing the same muscles with the same movements. The musculature is more balanced. The skills you learn from one stroke transfers into skills into a different stroke. For example, the underwater undulation you employ when kicking off the wall into breaststroke is transferable to the underwater undulation you'll use when starting in backstroke. Adding flip turns eliminates the stop-and-start rests at the end of each lap. You'll become a better distance swimmer when employing these maneuvers. You'll also save energy when you push off the wall, propelling yourself into a good position to begin your stroke. It's also a great way to see where your opponents are. Exercising your core while you learn will help you accomplish the technical aspects of a flip-turn. They require a full somersault, a trunk flexion, and rapid trunk extension.- Keep your chin down when using a flipturn in freestyle. Begin the turn about an arm's length from the wall. You'll begin to do a somersault or a "flip." Your chin should come close to your chest. Your knees should come close to your chest as well. Plant your feet against the wall and twist your torso. Put your hands together and streamline your body as you push away from the wall. When you're doing a flipturn in backstroke. About one yard or meter from the wall, turn around to the front by reaching around with your leading arm. Look around with your head so your body will naturally follow. Keep the leading arm extended ahead and flip. Push off from the wall. Check online to see what's available. Look for instruction that is above your level. Challenge yourself! Drills will help you pay attention to the clock and your times. They allow you to take what you've been working on (like your strokes) and immediately apply it to your regular swimming habits. Play "catch-up" while you swim freestyle. Catch up drills are a classic way of improving your freestyle stroke. Their goal is to smooth out and lengthen your stroke by making you pay attention to your strokes. You keep one arm out in front of you the entire time you swim, and wait until the arm taking a stroke "catches up" with the other one. For more interesting swimming drills, ask other swimmers, or go online. There are plenty of fun suggestions to keep your workout interesting. Challenge yourself by setting a yardage goal to complete each week. A good start is 2000 yards or meters a workout (forty lengths).Your goal is to become a better swimmer and nothing betters swimming like more swimming. Keeping an eye on the clock will help you ascertain how efficient your are in the water. If you are doing sets, make sure they are timed (ie four fifties on the minute with ten seconds break between the next round). With an increase in distance and speed, your technique will improve dramatically. Set new goals as you leave old ones behind! Through the swimming community, there are plenty of opportunities to compete in swim meets, even as an adult. A competition is a way to boost your swimming by providing a new, determined, focus.

summary: Swim year round. Join a swim club. Join a swim team or attend stroke clinics. Learn your strokes. Learn flip turns. Find and register for swimming lessons, classes, clinics, and races near you. Swim drills and time yourself. Learn how to time yourself. Swim as often as possible. Participate in local swim meets.

Summarize the following:
If you find you are codependent, you should see a mental health professional to help determine the root of your condition. Since codependency is often related to childhood dysfunction, you will work with a therapist, psychiatrist, psychologist, or other mental health professional to dig into your past to determine the cause. From there, the mental health professional will help you work through these issues in order to heal your condition. The most common forms of treatment are: Education about the condition and how it affects you and your relationships Experiential group therapy, which uses movements, actions, and activities to work through your condition with therapy activities such as equine therapy, music therapy, and expressive arts therapy Individual and group talk therapy, which focuses on discussing and talking through your issues and experiences Codependent people often forget who they are and what their own wants, needs, and desires are. When you are seeking treatment for codependency, work with your mental health professional to help you relearn who you are and what you want out of life. Since codependent people spend their lives thinking about others, you may not understand how to determine your own needs, wants, goals, and desires. The mental health professional can help you to discover these things. You may also learn how to perform self-care techniques in order to focus on your own well-being. These include reducing your stress, getting enough sleep, and eating well. In addition to finding the cause and learning about yourself, you need to break from your current tendency for destructive relationship behaviors and patterns. This can be done by building healthy, flexible boundaries in your relationships. This is often very difficult for a codependent person to accomplish at first, so work with your mental health professional to learn about boundaries and how to incorporate them into your life. This can be done by learning how to: Lovingly detach yourself from others Release your control of others needs and well-being Recognize your internal criticisms and personal need for perfection Accept yourself and any uncomfortable emotions Become assertive about your personal needs and values If you want more help or want to talk to others who are going through the same thing, think about joining a support group. There are some organizations that are geared towards codependency, such as Co-Dependents Anonymous and Al-Anon. You can search for group meetings on the Co-Dependents Anonymous website. Meetings for Al-Anon, an organization specifically targeted to codependent individuals who have dealt with alcoholic family relationships, can be found on their website.

summary: Discover the root of your codependency. Learn to focus on yourself. Create personal boundaries. Join a support group.

Summarize the following:
Grease the two cake tins then line with baking parchment. Nobody wants to eat a cake that has been handled by dirty hands do they? Then get self-raising flour, two eggs, caster sugar, unsalted butter (or a butter meant for cooking) and vanilla essence or extract. Make sure your work surface is clear (as clear as it can be with this many items!) Pour into the bowl, making sure not to spill any. Cut into small chunks, then put it in the bowl as well. Cream it together in the same way you would spread icing over a cake. Push it to the sides of the bowl. Eventually, it should look like it isn't two separate ingredients. Make sure not to get any shell in there. Mix it with the sugar and the butter. Don't worry if it looks disgusting - just make sure it doesn't curdle. Fold it in. The mixture should turn creamy and yellow. It should not be dough. Mix thoroughly. Mix thoroughly into the cake mixture. Cook for 20 minutes. Stick a fork into each of them, and if it comes out clean (without any cake mixture on) then they are ready. Please make sure you remove the baking parchment.
summary: Preheat the oven to 180 degrees C/Fan 160 degrees C/Gas 4. Wash your hands. Get out a big bowl, weighing scales, a wooden spoon (or electric cake mixer), and a sieve. Weigh 100 grams (4 oz) of caster sugar. Measure 100 grams (4 oz) of butter. Cream the sugar and the butter together. Break the 2 eggs into the bowl. Sieve 100 grams (4 oz) of self raising flower into the mixture. (Optional) add between one and four teaspoons of vanilla essence/extract into the mixture for a unique vanilla taste. Divide the mixture evenly between two 15 cm (6 inch) cake tins. After 20 minutes, check the cakes are ready. Being careful not to burn yourself, take the cakes out of the oven. Leave in the cake tins to cool for a few minutes, then take it out of the cake tin and place on a wire cooling rack.