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Ask your local pool, recreation center, or gym if they offer group water fitness classes. Try different types of classes that use the water's resistance to build your strength and endurance. Participating with other people in water fitness classes can make exercising in water more fun and keep you motivated. Some of the water fitness classes you can join include:  Water aerobics Aqua zumba  Aqua barre Aqua yoga Purchase or borrow a flotation belt, which will allow you to keep your head above water. Put on your belt and gently slide into either end of the pool. Deeper water puts less impact on your joints and muscles and also allows a greater range of motion. Stand straight with your shoulders back and chest lifted and then stride forward for as many steps as you like. Keep your abs and core muscles engaged to maintain your stability.  Mix up your walking routine with any of the following types of steps: marching steps, gliding sideways, or walking backwards. Add weighted water gloves or webbed gloves for arm-strengthening moves. Strap on a flotation belt or hold water weights or a pool noodle to keep you afloat. Lean slightly forward with your upper body straight and chest lifted. Then bring up one knee to a 90-degree angle and push it down through the water with the same foot. Calculate your workout in time, not in miles. Aim for 20-30 minutes when you first start and gradually increase your time as you get fitter. Hop into water that is about chest to shoulder deep. Release your feet from the bottom and kick your legs in a beater-type motion. At the same time, cup your hands and scull them back and forth in the water. Perform these as quickly as you can for 30-60 seconds and then rest for 30 seconds. Repeat the exercise as many times as you like.  Hold light weights while treading water for an added strength boost and calorie burn. Tread water at a slower pace for an extended period of time to build endurance. You don't always have to be in the water to get the benefits of water exercise. Instead, use different types of watercraft you have to operate and steer with paddles. Doing this can build endurance, but also strengthen your abs, core, back, and arms. Try the following paddle-driving activities for exercise and fun:  Kayaking Canoeing Stand-up paddleboarding Much like water sports with paddling, other activities allow you to exercise in water without getting in it.  Use the surface of the water to help you get a little exercise and build strength throughout your body as well as endurance. Sports that let you skim or ride the surface of the water for exercise include:  Surfing Waterskiing Wakeboarding

summary: Join a water fitness class. Walk through water. Go for a run. Tread water. Paddle on a watercraft. Ride on the water's surface.


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Do not get overly emotional when your child has a conflict with another child. If you react rashly, you will be teaching your child to do the same. Instead, ask questions or make statements about the situation that allow your child to see the conflict from both sides. You might say something like “I’m sorry that your friend took the ball from you. He must have felt like it was his turn to have the ball, but you felt like it was still your turn.” While you do not want to give your child the impression that they are always right or that they have no fault in conflicts, you should show that you care how they feel. Do not dismiss your child’s feelings. Instead, relate to their feelings and help them relate those feelings to how others might feel. Children are often confused and frustrated by their emotions. This can lead to hitting, yelling at, or blaming someone else for their frustration. Teach your child techniques like taking a deep breath and counting to ten, then saying what they need to say politely. If your child comes crying to you because a friend wouldn’t play the game they want, you could say something like “I know it’s hard when other people don’t want to do the things you want to do. That makes me upset sometimes, too. Do you think your friends feel upset when you don’t play their games?” Part of teaching your child to cooperate with others is to teach them how to express their wants and needs. Whether in the classroom, at home, or on the playground, children will need to voice their wants and opinions. You must teach them to do this effectively and respectfully so that they may advocate for their own needs. This could be something like reassuring your child that it is okay to raise their hand and ask to go to the restroom in class, if that’s what the need to do.

summary: Listen to your child’s conflicts objectively. Empathize with your child. Help your child express how they feel without attacking someone else. Teach self advocacy to your child.


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(14.7 ml) of butter in a frying pan. Turn your burner to medium high. You can also use 1 tbsp. of olive oil or a mix of butter and olive oil.  For an Asian cuisine flavor, try a small portion of sesame oil in place of some of the olive oil. Use garlic in place of the shallot. Opt for pine nuts in place of almonds. Stir them to toast them in the pan. Add the shallot to the pan, along with 1/2 lb. (0.23 kg) of snow peas. They should be a bright dark green and still crisp when you remove them from the heat. Toss with salt and pepper.
summary: Heat 1 tbsp. Add 1/4 cup (25 g) of sliced almonds. Slice a medium shallot. Stir them with a wooden spoon for 2 minutes. Squeeze 1/2 lemon over the top.