INPUT ARTICLE: Article: . Choose proteins as the basis of your diet, and eliminate high-calorie junk like fried foods, cakes, creams, butters, and sugars. Drink plenty of water each day. The more water you take in, the better it will be for your body. A good meal might include:  Lean proteins, like eggs, fish, and chicken, are essential. Good, unsaturated fats, found in fish, avocados, and nuts. Complex carbohydrates, like pasta, whole wheat, and quinoa, instead of white rice, white bread, and other simple sugars. If you're thirsty, at any point in the day, get some water. If you're drinking to keep thirst at bay, you're well hydrated. Make sure you always have a lot of water available when training. Shadowboxing is just you and the ring as you move around, throw punches, and mimic the rhythm of a real fight. This is the best way to train into fighting shape without worrying about injuries or taking punches. However, you need to be focused on getting the most out of it. Keep your feet moving, alternate between throwing punches and blocking, and keep the intensity up. Most importantly, make sure you time each "bout" to last the same time as a standard round -- 3 minutes for amateur fighters.  Focus on your movement around the ring. Keep active as you move, dart, and dance. The hardest part of shadowboxing is the mentality. You need to convince yourself to practice with intensity or you're not going to get a lot out of it. Even if you don't do any other strength training, make sure you're doing pull-ups. Perform a few each day, and try to work up to higher amounts over time. Focus on a slow, even motion both up and down for the best workout. While they are difficult at first, try to start with at least 10 a day, gradually working up. The differences between pull-ups and chin-ups are your grip and the muscles used.  For pull-ups, both palms face away from you, hands shoulder-width apart. They work your back, shoulders, and core, focusing on your back. For chin-ups, both palms face towards you, hands shoulder width apart. They work your back, biceps, chest, and core, focusing more on chest and biceps. . Your core, made up of your abs and obliques, is where you transfer energy from your upper body to your lower. As such, it cannot be underestimated when training for boxing. You should work on core every day, mixing in 3 sets of 20 reps of:  Body holds. A modified crunch to protect your back, start by sitting on your butt with knees and feet in the air. Place your palms under the floor, underneath your back, and curl your head up towards your knees for one exercise.  Planks (1-2 minutes each side, repeated 2-3 times) Leg lifts. Like any other sport, you can learn a ton by watching the greats. Make watching fights a part of your training routine. As you watch, spend each round watching specific things. In one round, watch their feet -- how they get out of trouble, move around the ring, and position themselves on offense and defense. Then watch their hands. When are they throwing punches, how do they react and counter-attack on defense? This is the only way to get realistic practice. You get used to hitting and being hit by a moving opponent that fights back unlike a heavy bag. This is the time to get a full body workout, work on new techniques, and grow as a boxer. There is no substitute for sparing when it comes to training. Try and spar with better boxers whenever possible. They will push you to learn more and help you grow quicker as a fighter.

SUMMARY: Make sure your diet consists only of healthy foods Shadowbox by yourself in the ring. Do pull ups and chin ups to build back and arm strength essential for a good punch. Build a strong core Watch other fighters with a critical eye. Find a sparring partner and spar 1-2 a week.


INPUT ARTICLE: Article: If the person is sitting or standing, you need to get them to the ground so they don't fall and injure themselves. Lower them as well as you can to the ground, trying to stay out of the way of any flailing limbs. Place the person on their side. To help the person breathe, turn them so they are on their side. That will help keep their airway clear. Move anything away from the person that could cause them harm if they come in contact with it. Look for anything that is hard or sharp, and make sure it's out of range. Often, seizures will result in repeated head movements. That could lead to the person injuring themselves if they bang their head against the floor. Place a pillow or a jacket underneath the person's head to reduce the chance of injury. Often, with a grand mal seizure, the person may flail their arms or legs. You shouldn't try to restrain the person. In fact, once you have them safe, it's a good idea to stay out of their way.

SUMMARY: Lower them to the ground. Reduce the risk of injury by checking the area. Place something soft under the person's head. Stay clear of the person.


INPUT ARTICLE: Article: Once your rig lands in the water, you need to keep it from floating farther away from you. To temporarily hold your line, stick your index finger away from you again and grip the fishing line. Pull it back against your rod and hold it in place. If you threw your line out too far or want to try again, you can bring your line in by turning your reel handle clockwise. If you need to, reel it all the way back until you have 6–12 inches (15–30 cm) of line hanging off of your rod and try throwing it again. If you want to loosen the lure and let it out further, rotate the handle counterclockwise. Once you’re happy with the location of your line, you can lock the bail. Keep your finger on top of the line near your handle and flip the bail to the locked position with your nondominant hand. To flip the bail, simply pull it to the opposite side where it was originally locked. This will keep your rig from floating away as you wait for a catch. On most fishing rods, you’ll hear the bail lock with a click. Once your rig is in a location that you’re happy with, you can move your hand further down the handle. Adjust the line as you deem necessary. All that’s left to do is to enjoy the outdoors and wait for a catch!

SUMMARY: Grip your line again with your index finger. Rotate the reel handle if you’re unhappy with the location of your lure or bait. Flip the bail to the locked position to lock your line. Hold your handle firmly and wait for a fish to bite.


INPUT ARTICLE: Article: Not doing so could result in transmission of H5N1, or bird flu, as well as spreading germs or bacteria to the baby bird. Of course, if the bird is in dire danger, pick up the bird with a towel or with a light touch and then wash your hands thoroughly after. If you find a fledgling on a path or near a predator, you can move it a small distance from the danger. Use a paper towel or rag to lightly grab the bird and move it. Just make sure to be gentle and to make contact as quick as possible. Because a nestling is not supposed to be out of a nest, it's important to get it back into that warm, safe place. Look around the area you found the bird before picking it up. Look for bird parents or other babies to get an idea of where the nest might be.  If you can't find the nestlings nest, make it a new one. Get a small basket or box, fill it with soft bedding, such as paper towels, and place it, with the nestling in it, near where you found the bird, except above the ground for safety. You want the parents to easily find the bird but predators not to. Birds have a very limited sense of smell, so a parent bird will most likely continue to feed a baby bird even if you pick it up and your smell get on it a little bit.

SUMMARY:
Make sure to wash your hands before and after you handle the bird. Move a fledgling, or nestling, out of harms way. Place a nestling back in its nest.