Eating good foods and staying away from refined carbohydrates and refined sugars can help give you the energy you need to exercise efficiently and effectively. Eat lots of fruits and vegetables, whole grains, and protein-rich foods. Being dehydrated can contribute to weakened athletic performance, even if you are just stretching your body. Drink lots of plain water every day. You can also increase your intake of water-based foods, such as watermelon, celery, and soups, to get some additional fluids.  When you exercise, be sure to increase your intake of water. About an hour before your workout, drink 25-30 ounces of water. During your workout, drink 8 ounces of water every 15 minutes.  Avoid alcohol and caffeine, both of which can dehydrate your body. Getting 7-8 hours of sleep every night will help you be well rested. This will improve your ability to exercise and focus on your goal of raising your leg over your head. Staying away from smoking can help you maintain a healthy body. Inhaling smoke can contribute to weakened lung capacity, and it can dehydrate your body.

Summary: Eat nutrient-rich foods. Stay hydrated. Get lots of sleep. Avoid smoking.


Whisk flour and milk together in a small saucepan over medium heat. Stir constantly until the mixture thickens to the consistency of pudding or thick batter. Remove it from the heat and allow it to cool to room temperature.  The flour icing technique can be used to make either flour buttercream icing or cooked cream cheese icing. Use butter to make flour buttercream, and cream cheese to make cream cheese icing.  This icing recipe will make enough for 24 cupcakes, or two 8-inch (20-cm) cakes. In a medium bowl, cream the butter or cream cheese and sugar with electric beaters or in a stand mixer. Beat on high speed for about five minutes, until the mixture becomes smooth, light, and fluffy. If you don’t have a stand mixer or electric beaters, beat the mixture vigorously with a whisk. When the milk and flour mixture has cooled to room temperature, whisk in the vanilla. Add the milk and flour mixture to the creamed sugar. Beat the mixture on high speed for six to eight minutes. Scrape down the sides of the bowl as needed. The mixture is done blending when the ingredients are evenly combined and the icing becomes light and fluffy like whipped cream. Spread the flour buttercream or cooked cream cheese icing on cakes, cupcakes, pancakes, or any other desserts you like. Alternately, store it in the refrigerator for a couple hours until you're ready to use it. You can refrigerate this icing overnight. Before using, allow it to warm to room temperature, then beat it again to the proper consistency.

Summary: Heat the flour and milk together. Cream together the butter and sugar. Combine the two mixtures. Use the icing immediately.


The melody of a song is the catchy layer of the song. But it doesn’t necessarily have to be the singing. It can be a sequence of notes that are incorporated into the song. Finding the melody will help you find the energy of the song, which will help you choose moves that are fast, slow, jerky, fluid, or whatever matches that energy. For example, you wouldn’t do high energy dance moves to a slow country or a grooving hip-hop song. Warm-up and start moving your body by nodding your head to the beat. This will help you begin to blend your movements with the music. Start with slow bobbing motions, and once you get comfortable and feel like you know the rhythm well, pick up your movement energy. When you find the beat and start bobbing your head, your confidence will rise because you’ve managed to capture the energy of the song. Now that you’ve gotten a sense of the melody and you’ve started to move your head to the rhythm of the song, start to move the rest of your body by moving your feet to the beat. Shift your weight onto one foot, then shift it back to the other. Play around with shifting your weight according to the rhythm of the song.  Tapping your feet is another great way to capture the beat of the song. Relax and keep your legs loose and knees slightly bent so you don’t look or feel so rigid. The downbeat is usually a low pitch instrument like a drum or bass, the upbeat is often a cymbal, a sharp snare, or another high pitched instrument. As you start to move your body to the music, make a mental note of the upbeat and downbeat so you can utilize them in your freestyle dance by timing your moves to coincide with them. Most dancing music occurs in pairs with the first pair being the downbeat and the second being the upbeat.

Summary: Listen to the melody of the song to find the energy of your freestyle. Bob your head to the rhythm of the beat. Start to shift your weight back and forth on your feet to the beat. Note the upbeat and downbeat so you can use them in your dance.


To add uncertain measurements, simply add the measurements and add their uncertainties:  (5 cm ± .2 cm) + (3 cm ± .1 cm) = (5 cm + 3 cm) ± (.2 cm +. 1 cm) = 8 cm ± .3 cm To subtract uncertain measurements, simply subtract the measurements while still adding their uncertainties:  (10 cm ± .4 cm) - (3 cm ± .2 cm) = (10 cm - 3 cm) ± (.4 cm +. 2 cm) = 7 cm ± .6 cm To multiply uncertain measurements, simply multiply the measurements while adding their RELATIVE uncertainties (as a percentage): Calculating uncertainties with multiplication does not work with absolute values (like we had in addition and subtraction), but with relative ones. You get the relative uncertainty by dividing the absolute uncertainty with a measured value and multiplying by 100 to get percentage.  For example:  (6 cm ± .2 cm) = (.2 / 6) x 100 and add a % sign. That is 3.3 % Therefore: (6 cm ± .2 cm) x (4 cm ± .3 cm) = (6 cm ± 3.3% ) x (4 cm ± 7.5%) (6 cm x 4 cm) ± (3.3 + 7.5) = 24 cm ± 10.8 % = 24 cm ± 2.6 cm To divide uncertain measurements, simply divide the measurements while adding their RELATIVE uncertainties:The process is the same as in multiplication!  (10 cm ± .6 cm) ÷ (5 cm ± .2 cm) = (10 cm ± 6%) ÷ (5 cm ± 4%) (10 cm ÷ 5 cm) ± (6% + 4%) = 2 cm ± 10% = 2 cm ± 0.2 cm To increase an uncertain measurement exponentially, simply raise the measurement to the designated power, and then multiply the relative uncertainty by that power:  (2.0 cm ± 1.0 cm)3 = (2.0 cm)3 ± (50%) x 3 = 8.0 cm3 ± 150 % or  8.0 cm3 ±12 cm3
Summary: Add uncertain measurements. Subtract uncertain measurements. Multiply uncertain measurements. Divide uncertain measurements. Increase an uncertain measurement exponentially.