INPUT ARTICLE: Article: Cure your nails under an LED or UV drying lamp for the recommended amount of time. Typically, this will take 30 seconds under an LED lamp, or 1 minute under a UV lamp. If you’re concerned about UV exposure, protect your hands with a layer of sunscreen or protective manicure gloves. Once your foundation coat is cured, there will be a sticky “inhibition layer” on your nails. To take it off, wipe each of your nails with a lint-free wipe soaked in 91% isopropyl alcohol. You can also use disposable alcohol wipes for this. To keep the polish from wrinkling or cracking underneath the gel topcoat, you must give the regular polish time to dry. Ideally, you should wait several hours or even a full day before adding the topcoat. If you’re using a quick-drying polish, you may be able to get away with applying the topcoat after 15-20 minutes. Place your nails inside your LED or UV nail lamp to cure the topcoat. Check the label on the bottle to determine how long you need to cure your nails. Typically, this will take 30 seconds under an LED lamp, and 2 minutes under a UV lamp.

SUMMARY: Cure the foundation under an LED or UV lamp. Wipe the surface of each nail with alcohol to remove the tacky layer. Allow the polish to dry completely. Cure the topcoat under the lamp for the recommended time.


INPUT ARTICLE: Article: It's the icon with the windows logo in the lower-left corner in the task bar. It's icon that resembles a gear, in the left column. It's the icon that resembles a globe. It's in the column to the left. It should say "Connected" next to the Ethernet icon at the top of the page. If it says "Not connected" try a different LAN port on your router, or a different Ethernet cable. If that doesn't work, contact your service provider for assistance.

SUMMARY: Click the Windows Start  menu. Click the settings  icon. Click the "Network & Internet" icon. Click Ethernet.


INPUT ARTICLE: Article: Step your lead foot (the foot you are most comfortable having in front) roughly 6-8" in front of you. Your back foot is slightly behind you, toe to your side. Slightly bend both knees, with your weight evenly distributed over your hips. Keep your shoulders loose and relaxed, roughly over your knees.  Your feet are slightly greater than shoulder-width apart.  Rest your chin on your chest and look forward through your eyebrows. Your back should not be bent forward or backwards, but directly upwards. Your weight will be well distributed so that your nose never leans past your front knee. Many beginners will sink the front knee too much, causing them to bend and lean forward. Keep yourself upright. This is what people mean when they say "always be on your toes." You can move much quicker from the balls of your feet, the small knobs right before your toes begin. Your back heel, in particular, should never touch the ground.  If you were to draw a line from you straight in front of you, your front foot would be at a 45-degree angle. Your back foot should be almost 90-degrees.  With every movement, always land and push off starting from the balls of your feet. Push off your back foot and step forward with the lead foot. As you do, slide your back foot along so that you return to your athletic stance. Neither foot should ever come very far off the ground.  Keeping one foot on the mat at all times allows you to spring, counterattack, and pivot quickly in a fight. Reverse this motion to move backwards -- stepping with the back foot and sliding the lead foot backwards to follow. If you're going left, step with the left foot while sliding the right to follow. You want a big, explosive push off your first step. Think of the second foot as gliding, not stepping. Just reverse it to go the opposite direction. If you're an orthodox boxer (right-handed, left-foot forward), your back foot moves first when going to the right. Focus on keeping your spine straight while moving. Don't lean wildly or take yourself off balance -- your opponent will capitalize on your loss of balance in a fight. Tensing up will make it harder to pivot, turn, or move smoothly. Keep your shoulders loose and your hands free by your sides. Just focus on not tensing and contracting your muscles. Instead, try to feel smooth and fluid as you move -- you'll feel the difference in your legs as well. You don't have to drop your hands to relax your upper body. Let your arms sway a bit, as if you were walking. There is an imaginary line between your right and left foot that should not be bent or crossed.Crossing your feet takes your off balance and makes it hard to change directions -- making you an easy target for opponents. Keep this invisible line between your feet solid to keep your footwork solid.

SUMMARY: Get into a strong, athletic stance. Keep your spine straight up. Stay on the balls of your feet, equally distributing your weight to both. Step forward your lead foot and slide the back foot up to move forward. Step and slide when moving laterally (left or right). Keep your upper body relaxed while moving. Never cross your feet.


INPUT ARTICLE: Article: If you really want them to stick, then you have to make them part of your daily routine. 3-4 times a day should be doable, as each Kegel session won't last very long, and you can find ways of fitting Kegels into your daily routine. You can aim to do them in the morning, afternoon, and evening so begin to do them like clockwork, instead of worrying about scheduling a time to do your Kegels. The best part about doing Kegels is that you can do them without anyone knowing. You can do them while you're sitting at your desk in your office, having lunch with your friends, or just relaxing on the couch after a long day at work. Though lying down and isolating your Kegels and focusing hard is important for beginners, once you get the hang of isolating those muscles, you can do your Kegels almost anywhere at anytime.  You can even make a habit of doing them during a routine activity, such as checking your mail or email. Once you've found a set of Kegel exercises that works for you, you should stick to this routine instead of doing even more Kegels, or doing them more strenuously. If you overdo it, you may suffer from straining when you have to urinate or move your bowels. Just remember that, while stopping urination midstream is a great way to locate your Kegels, you should not actually do your Kegels routinely while urinating or you may suffer problems associated with incontinence. For some women, the results are dramatic; for others, Kegels prevent further urinary tract problems. Some women get frustrated because they do Kegels for a few weeks and don't feel any difference. Stick with it long enough to feel the changes in your body. According to the National Institutes of Health (NIH), you may be able to feel results as early as after 4-6 weeks. Your doctor can help you identify and isolate the correct muscles to perform the exercise. If you feel like you've been doing Kegels for a considerable amount of time, such as a few months, and have seen no results, then you should seek help from your doctor. Here's what your doctor can do for you:  If necessary, your doctor can provide biofeedback training. This involves placing a monitoring device inside your vagina, and electrodes externally. The monitor can tell you how successful you were in contracting your pelvic floor muscles and how long you were able to hold the contraction.  A doctor can also use electrical stimulation to help you identify the pelvic floor muscles. During this process, a small electrical current adheres to the pelvic floor muscles. When activated, the current automatically contracts the muscle. After some use, you'll most likely be able to reproduce the effect on your own. If you want to keep those muscles strong and to keep incontinence away, then you have to continue doing your Kegels. If you stop them, even after months of exercise, your incontinence problems will return. You'll have to work to keep those muscles in shape and should be ready for the commitment.

SUMMARY:
Perform your Kegel exercises at least 3-4 times a day. Fit Kegels into your busy routine. Expect results in a few months if you do Kegels regularly. Ask for help if you don't think you're doing Kegels properly. Continue doing your Kegels if you want to keep incontinence at bay.