Q: one foot at a time for maximum relaxation. While focusing your attention on one of her feet, place the other on the soft cotton sheet, on a pillow, or in a warm water soak. Once you’ve completed the full massage routine on one foot, repeat the exact same process on the other foot. Ask her if one foot is particularly sore or tight, and start with that one. Start at the tip of the big toe and move slowly to her ankle. Then, move back down the same foot, using firm pressure with your thumbs while cupping her foot in your hands.  Work your way up and down her foot 2 or 3 times. If she's reclining on a sofa or bed, sit in a chair at her feet. If you're using a massage table, stand up. Hold her foot so that it’s close to your chest—this helps control the amount of pressure you apply. Use the muscles in your hands, arms and shoulders to apply the massage, not just those in your thumbs. Otherwise, your thumbs will cramp up and ruin the mood! Apply light pressure to the arch, rotating one thumb clockwise and the other one counterclockwise. Continue doing this for 30 seconds or longer.  Cup her foot with light pressure as you massage the arch with your thumbs. If you grab or rub too lightly, though, the massage is more likely to feel ticklish. Ask her if the pressure you're applying feels good, and check for other feedback (like "oohs" and "ahhs") that indicate you're doing it right. With her foot still cupped in your hands, slide your thumbs up and down the Achilles tendon, which runs from the heel to the lower calf. Then, use your thumbs to rub her heel in opposing circular motions. If the skin on her heel is dry, apply additional lotion or oil to your hands to reduce friction and discomfort. Cup her foot securely in one hand. With the other hand, gently pinch her big toe between your thumb and forefinger, near the base of the toe. Rotate the toe gently to one side, then the other, then gently pull the toe away from the foot by pinching and sliding your fingers towards the tip of the toe.  Repeat the same process with the other 4 toes. Don’t twist or yank on her toes—be gentle! While continuing to cup her foot in one hand, place your index finger between the tips of her big toe and second toe. Slide your finger down the inside of the big toe to the base, then come back up the inside of the second toe.   Repeat this move 2 or 3 more times, then move on to the second and third toes. Continue to apply even pressure with your finger and your cupping hand as you work. Gently squeeze the hollow area below her ankle for 5-10 seconds. Then, use both thumbs to make circular motions around the outside of the ankle bone. Apply even pressure as you work. While continuing to cup her foot with one hand, make a fist with the other hand and press it against the sole of her foot. Make circular motions with your fist, as if you are kneading dough. After 10-15 seconds, slide your fist up and down the sole of her foot, continuing to apply even pressure throughout.  Use the flat area on the tops of your fingers, not your knuckles, to do the kneading. Also, don’t punch her foot with your fist—that’s not seductive! Move on to massaging the other foot now that you’ve finished the first one. However, if she requests some additional work on the first foot, be sure to say “yes”!
A: Massage Rub the top of her foot with your thumbs. Massage the arch of her foot with your thumbs. Rub her heel and Achilles tendon. Rotate, squeeze, and pull on each toe with gentle pressure. Use your finger to massage between her toes. Massage her ankle with your thumb and forefinger. Massage the sole of her foot with your fist.

Q: If you lose a match, try not to see it as a bad thing. Instead, use your mistakes to help you develop into a better wrestler. After you lose a match, take time to reflect on what went wrong. Ask yourself questions, such as:  What advantage did the other wrestler have over you? What can you do to ensure that you can overcome this advantage in the future? If your coach offers you advice or feedback, then try to listen with an open mind and do your best to put the advice into practice. Remember that your coaches do not correct you or tell you how to wrestle to show off or make you feel bad, they do so to help you improve as a wrestler.  If a coach gives you advice that you do not understand, ask for clarification. If a coach gives you advice that you do not agree with, try the suggestion before you decide whether or not to include it in your practice. Never talk back to your coaches or be disrespectful, even if you totally disagree with them. Before you go into a match, it is important to take about five minutes and visualize yourself winning the match. This practice has been shown to be effective for athletic success. To use visualization, close your eyes and picture yourself achieving your goal. Imagine how you will overcome certain obstacles and how you will feel after you have defeated your opponent. What will you look like? How will you feel? Persistence is one of the best ways to improve as a wrestler, so make sure that you are practicing every day. Maintaining a regular, consistent practice schedule will help you to build up your skills and keep you focused on wrestling. Avoid taking long breaks away from your training. For example, do not take the summer off even if you are not in school. Maintain a regular training schedule in the summer just as you would during the school year.
A:
View your mistakes as learning opportunities. Listen to your coach. Visualize yourself succeeding. Practice every day.