In this dance move, you will be pulling both elbows in toward your sides simultaneously. To begin, make a loose fist with each hand. Bend your elbows to a 90° angle and keep them tucked against your side. Slightly straighten your elbows and push your arms forward slightly. This movement will move your elbows away for your sides. Quickly pull them back in toward you. Pump your arms like this several times to get the feel of the movement. As you pump your elbows in and out, keep your feet aligned with your hips. Incorporate the leg motions by lifting your right knee in an upward motion toward your chest. As you lift your knee up, your elbows should come back toward your sides. Try to bring your knee to a 90° angle. Consider wearing sneakers or dance shoes so you can grip the floor and avoid injuring yourself. After you have pulled your right knee toward your chest, begin to lower your foot back to the floor. Straighten your arms as you lower your foot. As your right foot meets the floor, lean slightly forward and keep your weight on your right foot. Drag your left foot backward across the floor and lift your heel. Once you have dragged your left foot backward, use that momentum to pull up your left knee toward your chest. Make a 90° angle with your knee and bring your elbows back in to your sides. Lower your left foot back to the floor and plant your left foot on the ground. Lean forward slightly, place your weight on your left foot, and straighten your arms again. Drag your right foot backward across the floor. Once you have mastered bringing your knees to your chest and tucking your elbows in and out by your sides, try to perform the motions more quickly. These movements will make you appear that you are running in place.

Summary: Pull your elbows back. Lift your right knee toward your chest. Lower your foot back to the floor. Drag your left foot back. Pull your left knee toward your chest. Plant your left foot and drag your right foot back. Pick up the pace.


When you’re working on a high volume workload, you are likely under a lot of pressure. You may feel overwhelmed by the amount of work you have to conquer. Eventually the stress will make you want to quit, resulting in burnout. To prevent it, you need to reduce the stress. Symptoms of stress manifest in your mind, body, emotions, and behaviors. You can spot stress with symptoms like lack of memory, rapid heartbeat, change in eating habits, irritability, a sense of loneliness, and many more. To help prevent burnout, take mini breaks throughout the day. These can be technology breaks, such as stepping away from your desk so that no one can contact you for a brief moment. Breaks can also be switching to a different task for a short time. Breaks are good. Consider taking one every hour. Promising yourself you will take a break at a certain point in a project can help you maintain the motivation you need to finish the job. But you can think bigger than just daily rewards. Plan a vacation or weekend trip to give you something to look forward to. You can also reward yourself by planning to do something creative at the end of the work day, or plan a weekly trip to the gym or out with friends. Try to leave work behind when you go home for the day. Set boundaries with your boss and coworkers so that they do not contact you when you are at home, or get a separate work phone and turn it off once you get to your house.  Practice relaxation techniques on your way home so that by the time you get to the door, you are much more calm. You can try breathing techniques to slow your heart beat, or place aromatherapy in your car if you drive. If you ride public transportation or carpool, try reading or listening to a book or magazine to help you forget about your work day. It can also be stressful to have to think about your physical safety and that of your coworkers while you are working on a high volume work load if your job requires physical labor. Set up safety precautions so that you can remove that stressor from your work environment.  Follow all the safety guidelines that your company recommends and poll your coworkers on a regular basis to make sure that they are also maintaining them. If your company is a bit remiss in safety precautions, institute some yourself.

Summary: Be aware that you are probably stressed. Allow yourself to take breaks. Plan rewards for yourself. Stop thinking about work when you go home. Take safety precautions.


The match is the term that refers to the entire playing time of tennis. A match is comprised of either the best of three sets, or the best of five sets (depending on your league). Each set is played best out of six games. One player serves per game. A game is generally won when a player (or team if you are playing doubles) wins four points. A point is started when one player serves, and the opponent hits it back and the point continues in a back and forth manner until one player hits it out or in the net. Keep in mind that a game might take seven points, or more, to end if, for instance, one player wins three points and another wins four. Each point is given its own value for each player:  1st point won is "15 points" 2nd point won is "30 points" 3rd point won is "40 points" 4th point won makes GAME (signifying the end of the game) During each game, it is the server’s job to call out the score so that the opponent can hear it (unless you are actually playing in a professional setting in which they have a score keeper). You are always supposed to say your score, followed by your opponent’s score. For example:  If you have won two points and your opponent has won one, you would call out “30-15”. If your opponent has won three points and you have won one, you would call out “15-40”. Each set is played until one player or team (if you are playing doubles) has won six games. At the beginning of your serve, you must always call out the number of games each player or team has won, starting with your score. For example: If you have won four games, and your opponent has won two, you would call out “4-2” before beginning your “service game” (the game you serve the ball in, rather than receive). This refers to both games and sets. Here are some examples:  If you both have a score of 40 to 40, then you have to win two points in a row in order to win the game. (See Step 3 below for more details). If you both have won 5 games, and the score is 5 to 5, then you will need to win two more games in a row to make it 7-5 in order to win the set. If it is 5 to 5 and you win the next game, the score becomes 6-5. If you lose the next game and the score is 6-6, you will need to win 8 to 6 in order to win the set. Some sets have had scores of 12 to 10 or even higher. Depending on the league you are playing in, you will either need to win three out of five sets, or two out of three sets. However, like with games and sets, you must win by two. That means that matches can sometimes be five out of seven sets, or even seven out of nine sets if you and your opponent keep tying. On a scorecard, you should write the score of each set down. You should always write your score first. For example, if you won the match, your scorecard might look like this: 6-3, 4-6, 6-2. That means that you won the first set 6 games to 3; you lost the second set 4 games to 6; and you won the third set 6 games to 2.
Summary: Consider the difference between a game, set, and a match. Know how each game is scored. Know how to call the score when you are serving. Understand how each set is scored. Know that you must always win by two if there is a tie. Know when the match has been won (or lost). Know how to write down the score after the match.