Q: Keep yourself as hydrated as you can. Take advantage of sports drinks with vitamins and electrolytes to keep your energy up. This way, you'll be able to perform as best as you can. You can also eat any other source of carbs. Also, consider a snack that has some protein. By eating carbs and protein, you'll replenish some of the energy you've expended while playing. This will enable you to play longer and more effectively. Get a quick fix of protein by snacking on a handful of mixed nuts. Dried fruit or a banana will give you a quick dose of carbs during a changeover. before your match. Set aside 5 or 10 minutes before your match to stretch. You can either do static stretching (stretching and holding your pose) or dynamic stretching (doing a variety of movements). If you already stretch, consider stretching a little more. Do a chest stretch by holding your arms out as far as you can. Stretch your core by bending slowly to one side and then the other. Stretch your legs by reaching for your toes. The best exercises you can do are running or swimming. Cardio will help increase your endurance and make it so you can quickly move around the court. An aerobic workout will complement sustained cardio, increase your agility, and improve your reflexes. A good aerobic workout will include a variety of exercises. Ultimately, the more exercises and the more time you spend, the better. Practice pogo jumps to improve your springing ability and to strengthen your ankles. Do some lunges to improve your lower body endurance and strength. Try jumping jacks to improve your core and and agility. Choose exercises that target your back, legs, core and shoulders. Lat pull downs, leg presses and resistance band moves are all excellent ways to focus on those areas. To work your arms, use weight machines with cables and pulleys that replicate arm movements in tennis.
A: Drink water or a sports drink during changeovers. Eat a granola bar, energy bar, or nutritional bar every other changeover. Stretch Commit yourself to a cardio regimen for an hour 3 or 4 times a week. Practice aerobic exercises for half an hour 3 or 4 times a week. Do strength training a few times each week.

Q: Families may also experience various reactions to their loved one who is suffering from PTSD. It can be difficult to cope with a loved one who is constantly pushing people away, or experiencing traumatic flashbacks. These symptoms can create common reactions that family members and other loved ones experience. Keep in mind that these reactions are normal, and that living with someone with PTSD can be very difficult. These reactions are described in the following steps. People often feel very sorry that someone they care about has had to suffer through a terrifying experience and that their loved one still suffers from PTSD. However, too much sympathy can be a bad thing leading a family to "baby" a trauma survivor. This can send the message that the family does not think the trauma survivor is capable of overcoming the ordeal. For example, if you do not expect your loved one to pursue treatment and go to therapy appointments, they may feel like you don't have confidence in their ability to recover. Because irritability is one of the basic symptoms of PTSD, conflict is often inevitable. A short fuse and readiness to defend or fight rather than back down could result in more angry outbursts towards family members and others. After a traumatic experience, many people with PTSD will become disconnected from their loved ones as they cope with what has happened. This can be very hard for you and other family members but try to give the person space. Remember that they are not distancing themselves because they want to hurt you, but rather because they are dealing with what has happened to them. Family members can often feel guilt or shame after a traumatic event for many reasons. They may feel guilty because they feel responsible for caring for their loved one. Family members may also feel shame with dealing with their loved one, as they may feel like they are failing. Remember that dealing with a loved one with PTSD is not easy, but that you are doing all that you can to help them. These negative feelings can include anger and resentment towards the traumatized person or towards those who traumatized the individual.
A: Understand that PTSD does not just affect the person who is suffering from the condition. Keep your feelings of sympathy. Be prepared for some conflict. Try not to be offended by your loved one's detachment. Try to banish feelings of shame or guilt. Understand that negative feelings towards your loved one with PTSD is normal.

Q: "True leaves" refer to fully grown leaves, rather than leaves that are just beginning to grow. If you plan on keeping each pepper plant separate, a 2-inch or 4-inch (5-cm or 10-cm) pot should suffice. You can also combine multiple pepper plants into a single pot if it is larger. Use a loose, well-draining soil, preferably one with a high content of organic matter. The hole should be the same depth and width of the compartment your seedling currently sits in. If planting one seedling per pot, dig the hole in the center of the pot. If planting multiple seedlings in one pot, dig multiple holes that are at least 2 inches (5 cm) apart. Gently "wiggle" or pry it from the seedling tray by squeezing on the sides of the plastic compartment. Once the seedling has been removed, roots, soil, and all, place it in the hole. Pack the soil around the base of the seedling so that it is firm and steady.
A: Transplant the seedlings once they have two sets of true leaves. Use a large enough pot. Fill the pots with soil. Dig a small hole in the dirt. Transfer the seedling to the new pot. Pack the seedling in place.

Q: Once the allotted time is up, grab the old towels you put to the side earlier and squeeze the ends of your hair with them. Keep squeezing until all of the excess moisture is removed from your hair. Your hair should be damp and not dripping at all at this point. Grab a paddle brush and your hair dryer and blow-dry your hair until it's completely dry. The heat from the blow dryer will set the color, so don't skip this step. It's also important to dry your hair completely. Whenever your hair is damp, it will bleed color onto the clothes you're wearing and your pillows. You don't have to do this, but it will definitely help you lock in the color a little more. Work in small sections and pull the straight iron through your hair quickly. Then, you can go ahead and style your hair as you normally would. If you have curly hair, you can definitely skip this part. Be sure to wipe off the straight iron's plates with a thick towel or oven mitt to get rid of any dye residue. Kool-Aid is a temporary dye. Depending on your hair color and texture, your color could last anywhere from a few days to a few weeks. The color will naturally fade a little more every time you shampoo it, so limit how often you wash your hair to prolong your results. You can use a shower cap to protect your hair from water when you're in the shower or bath. Swimming will also cause the color to fade faster. Any time you wet your hair, the color will fade a little more. Washing your hair several times with a clarifying shampoo should fade it. Depending on how bright your results are, you may need to take more extreme measures. Boil a pot of water on the stove and stir in 2 tablespoons (30 grams) of baking soda. Then, just dip your hair into the water for 30 seconds. The color will start coming off immediately! You may need to dip it a few times to remove the color completely. Shampoo your hair as you normally would once the color is gone to rinse out the baking soda. Be sure to deep condition your hair thoroughly, since stripping the color will dry out the ends.
A:
Pull your ends out of the water and squeeze the excess dye out with towels. Blow-dry your hair as your normally would. Run a straight iron over your locks to set the color even more. Limit how often you shampoo your hair to extend the results. Use clarifying shampoo or baking soda to remove the color.