INPUT ARTICLE: Article: You can do your ab workouts alone or as a pre- or post-workout. For example, you might do your ab workout after you warm-up but before you perform your strength training or cardio workout. Rest for 1 day between your ab workouts. To define your abs, you need to burn off any extra fat that may be hiding them. Cardio is the best way to do that! Do at least 30 minutes of cardio 3-5 times a week. You won't get a toned look if you don't burn off your excess fat. High-intensity interval training burns a lot of calories in a shorter period of time. 3 times a week. Strength training helps maintain and strengthen your muscles. Not only will this help you look more toned after you burn off your excess fat, it will also help you maintain good posture, which adds to your aesthetic. Aim to do 30 minutes of strength training 3 times per week. Make sure your abs are tucked during all weight training activities. . Remember the old adage, "Abs are made in the kitchen." Build your meals around lean proteins, vegetables, and complex carbs. Avoid processed foods and simple sugars. It's a good idea to use a fitness app to track what you eat to ensure that you are getting the right amount of calories, as well as proper amounts of protein, fat, and carbs. If you need to lose fat, you'll want to eat fewer calories than you burn. However, make sure that you are eating at least 1,200 calories if you're a woman, or 1,500 calories if you're a man. . People who sleep less tend to develop fat in their mid-section. Although there are many possible reasons for this, the easiest way to avoid it is to sleep more. Go to bed early, and make sure your room is comfortable for sleep. Adults need 7-9 hours of sleep each night, while teens need 8-10 hours of sleep each night. . When you are stressed, your body releases hormones that tell you to store fat in your mid-section. Channeling stress better can help you avoid accumulating extra fat. Here are some great ways to relax: Meditate. Do yoga. Color in an adult coloring book. Go for a walk in nature. Play with your pet. Listen to calming music. Read a book. Take an aromatherapy bath.

SUMMARY: Perform 15-30 minutes of ab exercises 3-4 times per week. Burn off excess fat with cardio workouts 3-5 times a week. Do strength training Eat a healthy, balanced diet Get plenty of sleep Reduce stress in your life

In one sentence, describe what the following article is about: Attach your curtains to the rod before hanging the rod from its brackets. This will make things easier for you. Clip the straight tops of tab-less and pocket-less curtains with curtain clips. Start at the outer edge of each panel and space each clip evenly. Thread the rod through the top pocket opening of the rod pocket curtain panels. Pull each tab loop of both curtains over the rod. For curtains with grommets, pull the rod through the grommets. Either keep the grommets facing the same way or create a weaving pattern. For most bracket and rods systems, you'll either thread each end of the rod through the bracket holes or place the rod on top of a crescent-shaped depression in the brackets. Press the 2 finials into each end of the rod, or screw them in place, depending on their construction. Once the curtains are hanging from the rods in the desired spot, test the curtains. Make sure you can move the curtains as they're designed to move. If you plan to use tiebacks, mark where they will go at this point. Or, use a cord or ribbon to tie the curtains back.
Summary: Thread the rod through the curtains. Secure the rod to the brackets. Finalize the installation.

INPUT ARTICLE: Article: One key to learning what makes you happy is to start looking for patterns. The best way to look for patterns is to create data. That is, you need to take time each night to write about your day and how you feel about it. That way, you can start seeing the things that make you happy. Start by rating your day on a scale from 1 to 10. Ten is the best, and one is the worst. Don't think too hard. Just think about how happy you were that day. Write down what you did that day. If you can, try to figure out what made the day good or bad, happiness-wise. Try to write down things that go on, even if you're not sure how they affect your happiness yet, such as "Worked on my novel," or "Went to the movies." Another way to track how happy you are at certain times is to use an app built for that purpose. These apps will ask you questions throughout the day, generally questioning you about your happiness at a certain point in time. They can help you build up data about how happy you are doing certain things, which in turn can help you figure out what's making you happiest. Once you've created the data, you need to take some time to examine it. Look at the days when you're the most happy. What are you doing on those days? On the days when you're the most upset, what are you doing? See what patterns you notice on the happy and sad days to help you figure out what makes you happy. Another option to gauge your happiness is to try a happiness quiz. These quizzes will provide more general answers than, say, using reflection to figure out what makes you happy, but they may be able to point you in the right direction. You can find any number of these quizzes online to take. Try taking more than one to get a broader answer. for happiness. Meditation forces you to spend time with you and only you. That means you are left alone with your thoughts and feelings. As you confront those thoughts and feelings, you may start learning things about yourself, such as what is upsetting to you and what makes you the happiest. In addition to helping you find what makes you happy, meditation can lead you to greater happiness just by doing it because it releases chemicals in your body that make you happier, such as endorphins and serotonin. One option for meditation is just to sit quietly with your eyes closed and practice deep breathing. You can count to four in your head as you breathe in through your nose and hold for four counts. Count to four again as you slowly breathe out. Keeping practice this breathing for several minutes, trying to focus solely on your breath moving in and out. If you don't want to fly solo on meditation, consider using guided meditation. You can find a number of guided meditations online, or you can download a meditation app for your phone. Another option for helping you evaluate what makes you happy is to get someone to help you. Therapists are trained to help you find what makes you happy in your life, and they can help you work through any issues that are making you unhappy. A therapist can help you cut through the cloudiness and see you for who you really are, even when you can't do that by yourself. If you're not sure how to start looking for a therapist, ask your friends for recommendations, especially ones that you know have used a therapist before. If you can't afford a therapist, go to a sliding scale clinic, where you will pay based on what you make.

SUMMARY:
Rate your days. Use a happiness tracking app. Look at the data. Take a happiness quiz. Meditate Find a therapist.