If you're working out hard on a regular basis, you deserve a reward from time to time. That doesn't mean you can't try to sneak some extra protein into your cookies, brownies, or pancakes.  Replace cocoa powder in baked goods with chocolate-flavored protein powder. A scoop of protein powder is equal to about 1/4 cup of cocoa powder. If you want a really rich chocolate taste, add about 1/2 of the recommended amount of cocoa powder as well as a scoop of chocolate-flavored protein mix. If the recipe does not include cocoa powder, you can typically add a scoop of protein powder without affecting the taste. It may still be a good idea to use half a scoop on a small batch when trying it for the first time. Try adding unflavored protein powder to your baked goods to maintain the flavors that you like while still getting your protein boost. Some people love protein icing, and some people hate it. It doesn't hurt to give it a try, though! Stir protein powder into yogurt or a very small amount of water or milk to create a thick "icing." When you spread it onto muffins or other baked goods, you get the benefit of the protein while masking its taste with your tasty treat! Thick foods like oatmeal, pudding, yogurt, or applesauce can mask the taste of protein powder well. They moisten and dissolve the powder on their own, so you don't have to pull out your blender. Just make sure to stir thoroughly to make sure the powder dissolves all the way. Blend one scoop of flavored protein powder, one scoop of vanilla ice cream, and one spoonful peanut butter in your blender. Pour the mixture into some type of mold — an ice cube tray will work fine if you don't have anything fancy on hand. Freeze the mixture for a few hours to allow it to set and harden. This works best with chocolate-flavored protein powder, but strong flavors like cinnamon can work as well.

Summary: Add flavored protein powder to sweet treats. Whip up a protein icing for baked goods. Stir protein powder into thick foods. Make protein peanut butter cups.


Type an equals (=) sign, the SUM function, and the numbers you are adding surrounded by parenthesis(). For example: =SUM(your numbers here) , or =SUM(C4,C5,C6,C7). This formula will add together all numbers and cells within the parentheses. If you provide a start and an end cell, separated by a colon (:), you can include large sections of the spreadsheet in your calculation. For example:  '=SUM(C4:C7) tells Excel to add the value from C4, the value from C7, and everything in between. You don't have to type out "C4:C7" - you can click and hold on cell C4, and drag your mouse down to highlight all the cells from C4 to C7 to automatically enter the formula values. Add the parenthesis at the end, and you're done. For large columns of numbers, this is a much faster method than clicking on each and every cell individually. Alternately, if you are using Excel 2007 or later, you can have excel perform this functions automatically by selecting a cell next to the desired range and pressing “AutoSum > Sum”. AutoSum is limited to contiguous cell ranges - meaning if you want to skip cells in your calculation it may not work correctly. Since the cell with the function holds both the sum and the function, you have to consider which information you want copied. Copy a cell (“Edit > Copy”), then select another cell and go to “Edit > Paste > Paste Special”. Here you can select whether to paste the cell value (sum result) or formula into the destination cell. The value of your summation cell can be called in other functions in your spreadsheet. Rather than re-adding information or typing out the number value of your previous function, you can reference the cell in other calculations to automatically use the result. For example, if you add all of column C and want to add the result to sum of column D, rather than typing it all out you can refer to the cell containing the summation of column C in your summation formula for column D.

Summary: Use the SUM function to add two or more cells. Use the SUM function to add a range of cells. Use the AutoSum Wizard. Copy/paste data into other cells. Reference sums in other functions.


Wrap the yarn around the crochet hook into the form of a magic circle. Work two chain stitches over the edge of the circle. This pattern calls for a size B/1 (2.25 mm) hook and lace to super fine yarn, but you can experiment with different hooks and yarn weights to alter the size of the bow. Work six double crochet into the center of the magic circle. These double crochet will form one side of the bow. Work three chain stitches, then slip stitch once into the center of the ring. The connecting chain will help separate the two sides from one another, making them distinct and preventing them from running together. Create another bow side and another connecting chain following the same pattern used for the first set.  To complete the second side of the bow, chain two and work six double crochet into the center of the magic ring. To complete the second connecting chain, chain three and slip stitch the last chain into the center of the magic ring. Carefully pull the ending tail of yarn, tightening the center of the magic ring in the process.  Note that you may need to hold the starting tail steady to cinch the center closed. Continue tightening the center until the ring seems as tight as possible. Stop before the two sides of the bow can fold in on one another, though. Cut the yarn, leaving 6 inches (15 cm) of excess. Pull this excess tail through the last loop on the hook to fasten it off. Wrap the remaining tail around the center of the bow several times to define the shape. When you're satisfied with how it looks, knot the tail at the back of the bow. Weave the starting tail and the remaining end tail into the back side of the stitches using a yarn needle.

Summary: Make a magic circle with two chains. Double crochet into the circle. Work a connecting chain. Repeat the pattern. Tighten the loop. Fasten off the yarn. Wrap the tail around the center.


You can make the circular motion using a ¼ to ¾ turn, depending on your preference. To move in a circle, you and your partner will complete the first two steps of the waltz. Then, the lead will place their left foot at a slight turn on the third step and the follow will place their right foot in the same direction. This will then allow you to turn slightly as you perform the waltz. The circular motion will always be to the lead’s left. You and your partner should move in a smooth, fluid turning motion to the left as you complete the steps. The lead should start facing diagonally to a wall in the room, with the follow facing the opposite direction. The lead will then step forward on their right foot and the follow will step backward on their left foot. The lead will take a quarter turn to the left, placing the left foot parallel to their right foot. The follow will turn with the lead, placing their right foot parallel to their left. The lead will bring their right foot beside their left, and the follow will bring their left foot beside their right to end the step. Follow a 3-count pattern when performing the turn.  Make sure you open your body to the side when you do the quarter turn to the left or to the right, depending on whether you are the lead or the follow. Keep your arms and elbows up, landing softly on the ball of your foot when you perform the turn. Dance with your partner using the first 3 steps of the box step, or waltz. Then, on step 4, the lead will release the follow by dropping their right arm. The lead will then raise their left hand and spin the follow in a clockwise turn towards the left. The lead should continue to do the box step for counts 4,5, and 6 as the follow spins on these counts. The follow should move forward in the turn on counts 4, 5, and 6. The lead and the follow will then meet at the starting position at count 6.  Make sure the lead takes shorter steps on counts 4,5,6 so they do not get in the way of the follow. The follow should move forward in a smooth, fluid turn, using a pattern of heel, toe, toe, putting weight on their heel for count 4 and then on their toes for count 5 and 6.
Summary: Move in a circle with your partner. Add a basic turn to your waltz. Do a waltz underarm turn.