INPUT ARTICLE: Article: Gymnasts throw their bodies through the air headfirst like it's no big deal. To be a good gymnast, you have to be willing to take physical risks for the sake of seeing what your body is capable of. It's normal to feel butterflies before trying a new move on the high bar or doing a flip on the balance beam, but you'll need to be able to push through the jitters if you want to excel. The more you practice, the less frightening it will be.  While gymnastics does involve risk, with the help of a coach you'll learn how to minimize the dangers by using the correct form. Your instructor won't have you try a move he or she doesn't think you're advanced enough to try. You will fall many, many times as you train to become a gymnast. You'll have to pick yourself up and keep going. The further the advance, the more tears and pain you'll experience. However, if you're a determined gymnast, the results will be worth everything it takes to get good. Concentrating on the task at hand is a good way to overcome fear. If you're thinking deeply about what your body needs to do, you won't be as worried about messing up. Your body will be more able to move the way it needs to if you nourish it with healthy food. Athletes need plenty of calories to keep their muscles strong, but it's important not to eat so much that your body feels heavy when you're trying to perform.  A healthy athlete's diet includes the following:  Plenty of fruits, vegetables, nuts, and other plant-based foods that are as unprocessed as possible. Lean meat, dairy, and other good sources of protein. Whole grains and legumes to provide carbohydrates for energy. Avoid sugary foods, sodas, processed foods, and anything that makes you feel less energetic. Don't forget to stay hydrated, too: drink six to eight glasses of water per day, especially before and after practicing. Being a gymnast is in some ways like being a dancer. A gymnastics performance involves style and grace, just like dancing does. Gymnasts and dancers both have a special mind-body connection that's rare to see. It's a special awareness of what their bodies can do, and an ability to move with pure confidence. Doing physical activities that feel exhilarating and fun can help strengthen your ability to make your body do amazing things. Consider giving one of these ideas a try:  Take dance lessons. Try hip hop, salsa, or beginner's ballet. If you don't want to take lessons, just go out dancing and lose yourself as you move your body to the music. Try martial arts. Try capoeira, karate or  ju jitsu. Practice yoga. It's a great way to get in tune with your body and improve your flexibility, too. The willingness to work hard day in and day out is a hallmark of every successful gymnast. Getting good at gymnastics moves takes so much practice that there's really no way to avoid working hard. Even amateur gymnasts might train as often as four hours a day, four times a week, with light practice and stretching on days in between. In addition to working hard, if you end up deciding you want to pursue professional gymnastics, you may have to make some sacrifices. You probably won't have time for other extracurriculars, and your social time will be limited since you'll have to stay in good shape for practice and competitions. Every move must be practiced over and over until you execute it perfectly. If you're not a perfectionist, this repetition might get frustrating. However, it's your coach's job to help you reach perfection, since in a competition every movement you make will be judged. Having perfect form is also the best way to keep yourself from getting injured; a bent knee or waist could throw you off balance just enough to cause a bad fall from the balance beam. Gymnasts have a reputation for being determined perfectionists, but this approach to life can backfire as well. Don't take it so far that you damage your health or injure yourself just to get a move right. Know your limits, and take a break when you need to.

SUMMARY: Be fearless with your body. Eat an athlete's diet. Strengthen your mind-body connection. Be willing to work your hardest. Aim for perfection.


INPUT ARTICLE: Article: Researchers have found that regular aerobic exercise is one of the most reliable ways to control PMS symptoms. Exercise can help regulate your hormones and boost your endorphin levels, easing the emotional symptoms of PMS. It can also help reduce water retention.  Use a calendar to keep track of your period, and prioritize your exercise regimen when it’s approaching. If you have a hard time motivating yourself to hit up the gym, make plans to go with a friend. It’s fine to do lighter workouts on days when you have cramps or feel bloated. You might want to try walking, yoga, playing golf, or even gardening. Whatever you do, avoid skipping your workout altogether, because consistency is important in reducing PMS symptoms. The food you eat plays a big role in how you feel. Eating nutritious meals throughout the day keeps your blood sugar stable, which can help regulate your mood. Aim to get plenty of protein and fiber in your diet, and avoid processed, sugary foods – they can cause cravings and make you feel worse. Drink plenty of water, especially if you have heavy cycles.  Salt contributes to bloating. For women who tend to retain water before their period, it’s a good idea to cut back on salty food for a few days.  To keep your blood sugar stable and prevent cravings, try eating 5-6 small meals throughout the day of whole foods like fruits, vegetables, whole grains, lean sources of protein, and low-fat dairy. Health snack choices to beat PMS might include granola or protein bars, smoothies, avocados, and fresh veggies with hummus. This is not the time to try a fad diet or cut carbs, which can leave you more dehydrated. Make sure you’re still eating complex carbs, like whole grain bread, rice, and pasta. If you’re struggling with PMS, being sleep-deprived can contribute to feeling irritable and overwhelmed. Get enough sleep, and you will have more energy and fight stress. It’s best to go to bed and wake up at the same time every day.  For better sleep, create a bedtime routine that involves a few relaxing activities, like a bath, hot tea, or prayer. Avoid using electronics right before bed--these can keep you up. For some women, PMS goes hand-in-hand with  insomnia. To get a better night’s sleep, avoid drinking alcohol and make exercise or light therapy a part of your routine. Nutritional imbalances or deficiencies can cause or worsen PMS. Try taking B vitamins, vitamin D, calcium, and magnesium to keep your symptoms at bay. Omega-3 fats can also be helpful in boosting your mood and easing PMS. Be sure to talk with your doctor before starting any new supplements, however. Some women use herbal remedies to treat their PMS symptoms. Chasteberry, dong quai, maca, and black cohosh are among the most popular choices. These herbs have not been evaluated by the FDA, so check with your doctor before you use them. Although caffeine might be a short-term fix for PMS symptoms like fatigue and sluggishness, it can make you feel more tired and irritable after it wears off. Caffeine can also contribute to headaches and insomnia. And while you might feel tempted to reach for a glass of wine if you have PMS, it’s better to resist the urge: alcohol can exacerbate mood swings and make cramps worse.

SUMMARY:
Exercise daily. Eat a well-balanced diet. Get adequate sleep. Take nutritional supplements. Avoid caffeine and alcohol.