IN: What happens next?

How to start running
Start small.
Before you start running every day, you should establish a base level of fitness. Running is great for you, but it is physically punishing, and it can wreak havoc upon your body if you aren't ready.

OPTIONS:
- Start small and gradually increase the number of miles (or kilometers) you run each day until you are within these recommendations. For example, many people find it helpful to start running 5 miles (260 km) a day with two days in between in order to burn off some sweat.
- If you start running with no prior exercise habits, you risk hurting yourself before you get into the swing of a routine. Consider starting with daily walks and progressing gradually into running.
- Start with a simple three-mile run at the beginning of the day, or a five mile run at the end of the day. Or just take a little break from your workout and do one fitness challenge or power-up.
- The best way to start is to do moderate stretches and plenty of rest as much as possible before beginning to run every day. There are as many different different types of physical fitness as you could start with.

OUT: If you start running with no prior exercise habits, you risk hurting yourself before you get into the swing of a routine. Consider starting with daily walks and progressing gradually into running.

IN: What happens next?

How to prepare for an internship phone interview
Confirm who is calling.
Most likely it is the company, so make sure that the number and time is confirmed.
Understand the subject/company that you are interviewing for before you start the interview.

OPTIONS:
- Go over as much related information to the topic as you can to boost your confidence and be prepared for questions pertaining to the company or industry. Pauses will not end the interview, but they will negatively effect the overall impression of your candidacy.
- For informational purposes, select the person who asked for the information you want to establish. The objective is to help them get a better idea of the company's strengths and weaknesses.
- This is a huge feeling, so before you respond ask some why it's important to them and why they are positive you are going to interview them. Ask about their jobs, how they react to communicating with you, whether they have an internship or are probably excited about working with you.
- This may be difficult, but if you have a good familiarity with the specific company, it is probably something you don't need to worry about. Ask the proctor if any questions come up during the interview.

OUT: Go over as much related information to the topic as you can to boost your confidence and be prepared for questions pertaining to the company or industry. Pauses will not end the interview, but they will negatively effect the overall impression of your candidacy.

IN: What happens next?

How to do squats and lunges
Stand erect with your feet approximately one shoulder width apart.
From there, you can widen or narrow your stance depending on which muscles you are targeting-a wider stance works the hamstrings and glutes, while a narrower stance works the quads. Point your toes slightly outwards, as this helps to stabilize your stance.

OPTIONS:
- Stretch the bottom of your feet so that the heel of one foot is flat on the floor. A variation of this exercise is to rotate forward on one foot, the other helping to keep your hips close together.
- Make sure your feet are slightly wider than shoulder width. It is best to squat at this exact level to make sure you are able to execute these basic push-ups safely.
- Jump onto a dumbbell (if available). Squat down and slide your foot off the bar, keeping your pelvis slightly off the floor.
- Keep your arms extended in front of you. Push your hips back, slowly bending your knees to a 90 degree angle.

OUT:
Keep your arms extended in front of you. Push your hips back, slowly bending your knees to a 90 degree angle.