Q: Active stretching before working out is a good habit to get into. It will help loosen up your muscles and prevent you from getting hurt, so you can continue your workouts on schedule. Some good active stretches you can try are arm circles, leg swings, chest pumps, arm rows, and knee bends. Do 20 walking lunges around your room or outside on the pavement. This dynamic stretch with warm up your legs. Stand upright, and grab one of your feet behind you with a bend at the knee. Pull it as close to your body as your can while still keeping your balance. Then, switch sides. This will stretch out your quad muscles. In a beginner's workout, you can do shorter run intervals. This can be easily done outside with a timer or on a treadmill. Walk for four minutes, and then run vigorously for one minute. Repeat this sequence three more times. Then, after your last minute run, walk for five more minutes to cool down. Make sure on the walk portions of your intervals, you are walking briskly. Doing a small sequence of body weight exercises after intervals can help you burn fat more quickly. Lay on your back on a comfortable foam pad or towel. Place your feet flat on the floor, and bend your knees slightly. If you're doing crunches, raise your body up halfway to your knees and then back down to the ground. Go all the way to your knees if you want to do sit-ups. You can either do your 50 crunches or sit-ups all at once, or split them up into two sets of 25 with a break in-between. If you find push-ups too difficult at first, you can modify them. Simply put your knees on the floor as you do your push-ups but keep the rest of your body aligned in a straight line. You can do these all at once or in two sets of 10 with a break in between. The plank position looks like the top of a push-up before you bend your arms. You want to body to be straight, like a board. You can modify the plank by resting on your forearms instead of your hands.
A: Stretch out your body. Do walk and run intervals for 25 minutes. Do 50 crunches or sit ups. Complete 20 push-ups. Plank for 30 seconds.Plank is a good exercise to end on because it utilizes your entire body, so you finish your workout strong.

Article: Tell her to block off an afternoon or evening and take her out for an adventure. People tend to prefer experiences over objects when it comes to gift giving. This is also likely to be more memorable, as you will be spending time together. Not only will you be giving a great gift, but you will also be creating a special memory. Consider taking a trip together. Go on a walk or hike, or to the zoo or an amusement park. Use this as an opportunity to explore a place she has never been to before. Give your best friend something she can enjoy at later date. Purchase something that she can experience later, such as a spa treatment or concert tickets. That way she will have an event to look forward to after the birthday or special occasion has passed. Massages and manicures are great ways to get your friend to spend time on herself. This is an indulgence she might not normally spend money on. She will be grateful for the experience. A well-chosen book or DVD is a thoughtful way to give your friend a curated experience based on her tastes or interests. A pair of concert or movie tickets for you to enjoy together is a way to show that you enjoy spending time with your best friend. It is a promise that you will continue to share experiences as friends. A home-cooked meal requires time and care, and shows your appreciation for your friend. This will also allow you to spend time together, while creating a new memory. Baked goods are also a thoughtful gift. Wrap them creatively in a mason jar or colorful baking tin. Bake her favorite sweet treat to show you know her tastes.
Question: What is a summary of what this article is about?
Plan an outing together. Delay gratification. Cook her a meal.

Problem: Article: Though this seems counterintuitive, there are some studies that suggest that the aluminum in antiperspirants is the true cause of the yellow stains that often appear on clothing. Clothing that is pressed directly into the armpits is more likely to cause sweating and encourage staining. Looser clothing will be cooler and less likely to attract stains. Obesity often leads to increased sweating. Losing weight will cut down on the amount you sweat. Your clothing may fit more loosely, which can also help cut down on the underarm staining. Grapes, wheatgrass juice, tomato juice, sage tea, and raw apple cider vinegar all have properties that may reduce sweating. Using coconut oil, cornstarch, witch hazel, salt, or tea tree oil as ingredients in a homemade natural deodorant can reduce sweating. These ingredients are less likely to stain clothing than aluminum-based antiperspirant.
Summary: Stop wearing antiperspirant. Wear loose-fitting clothing. Lose weight. Eat sweat-reducing foods. Use natural deodorants.

Q: Commitment phobes are notorious for being hard to pin down for invitations and plans. Challenge yourself to agree to dates planned a week out in advance -- or whatever is outside your comfort zone -- and do not cancel. Don't say, "I'll try to stop by" or "I might be able to make it." Say, "Yes, I'd love to come," and keep your word. If you have a tendency to sleep around, understand that your behavior may be the result of a search for an intimate connection with someone. The next time you have a desire to reach out to a friend with benefits, try connecting with a friend for a real conversation instead. Call a friend you trust and suggest meeting for coffee, for a drink, or for another activity where you can talk. Don't set other people up for disappointment. If you have no intention in pursuing a relationship with the other person, do not lead them on. Say you are talking to someone at a party. They say, "Hey, maybe we can get together sometime!" You know that you are not really attracted to the person and are not interested in pursuing a relationship. You could say, "I'm not really interested in dating right now, but thank you," or "That's so nice of you to offer, but I am working on some personal stuff right now." Often, people with commitment issues do not pursue people they really like because they are afraid of the rejection, as well as the potential for a relationship. Instead, commitment phobes often find themselves having flings with people with whom they share few common interests, or people with whom they do not see a future. Pursue a person with whom you share common values. If you want to develop a genuine relationship with someone, you need to make sure you share some common foundations upon which to build your relationship. These may be things like a shared culture or faith, the value you place on your careers or family, or character traits you both value in others. Take a risk and put yourself out there for the person you really like. While a "no" can be painful and feel like a setback, you will learn it is not the end of the world. See the setback as a chance to make yourself braver. If the person you are interested in is also interested in you, great! Have courage and move slowly, and let the person know you want to move slowly. You could say, "I really like you and want to get to know you better, but I have had some difficult times in the past. I hope you can respect that I want to take this slow for right now."
A:
Make concrete plans and don't cancel. Stop promiscuous behavior. Stop getting numbers of people you won't call. Pursue the person you are truly interested in.