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It’s important to warm up your muscles before getting into the splits. Perform about 15 minutes of cardio to warm up your muscles. There are many options for cardio so do what you enjoy so you don’t get bored by the repetition. Whether you enjoy jumping jacks, climbing stairs, or jogging, get your muscles to loosen up and slowly work them up to more vigorous movements. Increase the intensity of your warm up with jump rope, squats, or box jumps to get your blood flowing in your legs. Form a bridge by lying with your back on the floor and trying to push yourself up on your feet and hands. Your knees should be bent with your palms and feet planted on the ground. You should try to form a bridge by lifting your back as far from the ground as you can by pushing down through your feet and hands. Point your elbows to the ceiling and feel your back stretch. It may be difficult at first but with time and practice your flexibility will increase. Don’t force anything if you start to feel pain. Push yourself to feel a stretch but don’t push so far that you feel pain. Use the runner’s stretch for your lower body. Get into the lunge position by taking a step forward. Bring your fingertips as low as you can. Raise your butt by slowly straightening your front leg. Inhale as you straighten your leg. Feel your front leg stretch and exhale. Get back into the starting lunge position and repeat. Repeat the runners stretch for both legs, repeating 4x per leg. Perform a standing side stretch by reaching over your head, grip your fingers together but extend your pointer fingers and keep them together. Stretch and inhale as you get as long as you can while bending to one side. Take a deep and slow breath as you hold your pose for 5 seconds then return to a tall, standing position with your arms above your head. Make sure to perform the standing side stretch on both sides of your body.

summary: Perform cardio exercises. Stretch your back. Stretch your lower body. Stretch your upper body.


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The most important thing is to make sure that you have tomatoes handy. You need to use fresh tomatoes, not canned. Fresh tomatoes will not have added preservatives or seasonings, so they will be most effective for your skin.  Use full size tomatoes, not cherry or grape. These will be easier to handle and will give you more material to work with. Choose tomatoes that have a vibrant color and are firm. Make sure they smell sweet. If you wouldn't eat that tomato, don't use it on your skin. Why should you use a tomato? Because they are filled with vitamins and antioxidants that are great for your skin! One of the main benefits is that tomatoes are packed with lycopene, which is a powerful antioxidant. Lycopene increases your skin's protection factor, increases collagen production, and helps your skin cells regenerate. Tomatoes can reduce redness caused by acne and can also help to try out problem areas, reducing blemishes. The simplest way to get skin benefits from a tomato is to just apply it directly to your face. Cut the tomato in half, and rub the cut side onto your problem area(s). After the juice is on your face, use your fingertips to gently massage the liquid into your skin for a few seconds. Then rinse your face with warm water.  Make sure to do this over the sink, as it may be a bit messy. Have some towels nearby in case you drip. Repeat once daily, and you should see results within one week. If your acne is worse than a mild case, you will want to try this method. Mash a whole tomato--you can use regular kitchen utensils to do this in a bowl. Use the pulp (inside part) of the tomato as a facial mask. Spread it on your face and leave it there for one hour. Rinse your face and then apply a gentle moisturizer.  Do this 3-4 times a week. You will begin to see your acne lighten within a matter of weeks. You can also create a mask using a combination of tomato and avocado. Mash a tomato and an avocado together to combine, and then apply to your skin. Leave in place for 15 minutes, then rinse thoroughly. This will help reduce oil in your skin. Tomatoes can be combined with other common household ingredients to give you additional benefits. For example, you can combine tomato juice with honey to make a thick paste. Simply squeeze a tomato to get fresh juice and then combine with a small amount of honey.  Apply this combination to your skin and leave in place for 15 minutes. When you rinse it off, you will see that your skin has an extra glow. Another method is to combine a tomato with yogurt. Crush half a tomato and mix the pulp with two tablespoons of plain yogurt. Apply to your skin for 20 minutes, then rinse. This will help with inflammation.

summary: Gather your supplies. Know the effects. Use the whole tomato. Make a mask. Create a paste.


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Using a roll of painter’s tape, slowly work around the sides of the door and cover each edge. This will help keep the paint only on the face of the door and make the lines around each edge as clean as possible. Trimming the door with tape might be difficult around long or uneven edges, but it will make the painting process much easier in the long run. If there are any parts of the door you can’t remove, such as windows, you can cover these with painter’s tape to keep them clean. Before painting the door, take the opportunity to fix any dents on the door’s surface. Use 80-grit sandpaper on any dented areas before smoothly covering the dent with a small amount of patching compound or auto body filler. Leave it to dry for around 40 minutes and then sand it with 150-grit sandpaper to make the area level with the rest of the door. Sand the door until the dent is no longer obvious or not easily visible. Painting over it will help obscure any minor dents or dings, so don't worry too much about using a bubble level To allow the primer and paint to adhere to the surface of the door, you should sand it down lightly first. Use fine grit sandpaper around 400 over the entire surface of the door. You don’t need to sand the whole surface of the door thoroughly, only enough to give the primer something to stick to. Applying too much pressure or using a rougher sandpaper can risk damaging the door too much. Sanding can create a lot of dust that can get caught in the paint and affect the look of your finished door. Slightly dampen a clean cloth and wipe down the surface of the door to remove any dust left over from sanding it down. If there is a lot of dust, or if the old paint has come loose in the sanding process, use a vacuum cleaner to remove the majority of the dust before wiping it down.
summary: Tape off any areas that you don’t want to paint. Fix any dents in the door's surface. Sand the entire door with 400-grit sandpaper. Wipe down the surface with a damp cloth.