Stay hydrated throughout the day to help flush out lactic acid from your body. Dehydration can also add soreness to your muscles and make it more painful for you.  Put a lemon in your water to help reduce lactic buildup.  Avoid drinking anything that’s sugary or caffeinated. Some coaches will recommend eating 20 grams of protein between 30-60 minutes after a workout. Dig into a cup of Greek yogurt with whey protein mixed in. Or, drink a shake made with chia seeds, flaxseed, and oats. The amino acid leucine found within whey proteins helps your muscles to change protein into fuel. Potassium can help to reduce muscle soreness and cramping. You can get your potassium from your diet by eating fruits or vegetables, such as bananas or kiwis. Or, you can talk with your doctor about taking a daily supplement or multivitamin. Winter squash and potatoes are other good food sources of potassium. A foam roller is exactly what it sounds like, a small tube-shaped piece of foam. Sit on an exercise mat on the floor and position the roller to 1 side of your sore muscles. Apply gentle pressure as you roll the foam over your muscles. Repeat this rolling motion until you feel your muscles begin to release.  In some cases you can actually use your bodyweight to apply pressure. For example, if your back thighs are sore, place the roller on the mat. Then, sit on the mat with your thigh directly on top of the roller. Place your hands on the mat and use them to move your thigh in a rocking motion on the roller. Foam rollers are available online or at most fitness stores. But, if you don’t have one, you can roll a tennis ball over your muscles. Pour 1 to 2 cups (180 to 360 grams) of the salt into a full tub.. A 30-minute salt bath can help reduce inflammation and flush toxins from your body. Purchase Epsom salt at your local drug store. Anti-inflammatory drugs, such as ibuprofen, can lower your feeling of soreness, but they do not fix the underlying problem. If you take medication, use only the recommended dosage. If you find yourself dealing with muscle soreness on a regular basis, reach out to your doctor for advice.
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One-sentence summary -- Drink 8 glasses of water every day. Eat a whey protein snack 30-60 minutes after exerting yourself. Intake at least 1,600 mg of potassium each day. Apply a foam roller to your sore muscles for 5-10 minutes. Soak in a tub with Epsom salt. Take over-the-counter pain medications sparingly.


The first step to making an apology is to realize that you are not always right. People are often defensive and struggle to accept their faults. This mechanism is meant to protect your mind and emotions from being hurt, but it can often lead to difficulties when dealing with other people. For example, if a person tells you that your bumper sticker is offensive, you might feel the need to accuse them of being “overly sensitive” before stopping to think about why they were offended. By assuming that the other person’s opinion is as valid as your own, you open yourself up to understanding their point of view, even if you still disagree. Sometimes people do things that are just not cool. That includes you. When you do something that has a negative effect on someone else, be willing to admit fault in the situation. Constantly deferring fault to the other person can put a strain on the relationship and make it hard to move past the conflict. For example, say you were supposed to pick your friend up from work. When you left your job, you were so focused on getting home that you forgot to pick up your friend. If you say something to your friend like “You should have reminded me,” you are not accepting fault. Instead, you should acknowledge your role in the situation by saying something like “It was my fault, I completely forgot that you needed a ride.” The longer you wait to apologize, the less sincere it will seem. The person that you are apologizing to will be expecting the apology immediately. If you withhold it, it can put a strain on the relationship. Your eventual apology is likely to be mistaken for a way to alleviate that strain rather than a genuine apology. If you are out with friends and say something that embarrasses one of them, apologize immediately. Do not wait until the next time you see them to bring up the apology. If you are apologizing, you have likely hurt another person in some way. The first step to a full apology is to acknowledge this. Next, express your regret for having hurt them, and finally make an effort to amend the situation (and relationship) and ask to be forgiven. For example, if you missed several phone calls from your spouse while you were out with friends, saying “I’m sorry,” isn’t a full apology. Instead, say something like “I know that you were worried about me last night. I am sorry that I didn’t have my phone charged. From now on, I’ll take a phone charger in my car so you can reach me. Do you forgive me?”
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One-sentence summary -- Be as humble as possible. Accept fault when necessary. Offer your apology quickly. Give a full apology.


Dirt spots look like dust in your paint job (which is exactly what they are). Sand them out with a very mild sandpaper; about 2000 grit should do. If you want to make the buffing process easier, you can go back over these sand scratches with an even finer 3000 grit sandpaper. It is not necessary to use the buffing compound on the entire paint job (unless it looks dull). You do need to use the compound, which is usually the first step in a multi-step buffing system, on any areas that you sanded. Buff lightly until you cannot see the sandpaper scratches anymore.  Be aware that moving the buffer too slowly, getting it caught in a corner, or buffing at too high a speed can result in burning or peeling off the paint. Clean off excess buffing solution with a mixture of water and isopropyl alcohol. Now that you are done painting and buffing, you have no need for keeping the wheels masked. When you unmask the wheel, check for any overspray that might have gotten on your wheel. If there is any, use a clay bar and lubricant to remove it. The polish will often come as a second step in a buffing system. Sometimes there is even a third step that promotes shine even further. Apply the polish with a buffer on low speeds with a soft foam pad and then wipe it away with a clean microfiber cloth. Do not use traditional wax or silicon on fresh paint. If you seal the paint it will not properly vent and this will cause bubbling and or cloudiness in your paint job.
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One-sentence summary --
Sand any dirt spots. Buff the scratches. Peel off any tape, plastic or paper remaining. Polish your wheel.