Problem: Write an article based on this summary: Eliminate distractions to help you focus. Exercise to help you de-stress and relax. Sleep for at least 8 hours each night. Eat breakfast before heading to school. Take a step back if you're feeling overwhelmed.

Answer: Whether you're trying to do homework, study, or just have some down time, distractions such as your phone or social media aren't helpful. Try to keep your phone turned off or in a separate area when you're focusing on school.  Constantly checking social media tends to increase your anxiety, so try to only set aside a small amount of time for it each day. Try to finish your homework and studying before responding to texts, phone calls, or emails. Not only is exercising great for you physically, it also helps your mind decompress. Play a sport after school, visit the gym, or just go on walks for some fresh air each day.  Exercising outdoors is even better—the fresh air and sunlight will make you feel invigorated and healthier. Go for a run after school or ask a friend to play soccer or basketball with you. If you're going to bed super late and have to wake up early to go to school, you're not going to do well in class because of how tired you are. Plan ahead so that you get 8-10 hours of sleep each night and are energized for the next day. For example, if you have to wake up at 7am to go to school, aim to go to bed at 11pm  at the latest. Even if you don't have a lot of time in the mornings, try to grab some food to go before leaving. Eating breakfast will give your body and mind needed energy to focus throughout the day.  Grab a granola bar and piece of fruit if you're in a hurry. Eat scrambled eggs with spinach in them if you have time to sit down and eat. With all of the schoolwork, extracurricular activities, social expectations, and family commitments, high school can be a bit overwhelming sometimes. If you find yourself feeling stressed or unsure how to handle everything, stop pushing yourself so hard and talk to an adult who can help. You may need to cut back on some of your commitments if you're feeling overwhelmed; for example, if you're on the swim team, write for the school newspaper, and babysit every day after school, consider babysitting only 1 or 2 days after school instead.


Problem: Write an article based on this summary: Try to exercise for 30 minutes a day, 5 days a week. Vary your exercises and physical activities. Walk, cycle, and swim to strengthen your legs. Perform 10 knee bends during breaks at work. Sign up for a yoga or tai chi class.

Answer: Aim for a total of 150 minutes of exercise per week. Aerobic exercises, such as walking, light jogging, and cycling are especially beneficial for your joints. Talk to your doctor before you start a new exercise routine, especially if you have a history of heart, bone, or joint issues. Regular, varied exercise is good for your joints, but repetitive motions can cause chronic injuries. Try to exercise different parts of your body each day. If you have to perform repetitive motions at work, take breaks to stretch every 15 to 30 minutes. To vary your exercise routine, try lifting weights on Monday, going for a jog on Tuesday, yoga or stretching on Wednesday, and ride your bike on Thursday. If your knees, hips, and ankles frequently crack, focus on strengthening your leg muscles to reduce the strain on these joints. Go for brisk walks or jogs, ride your bike, swim laps, or use resistance machines at your gym. If you have a history of joint issues, stick to low-impact activities, such as walking and swimming. To minimize joint strain, try to walk on flat, padded tracks instead of hard surfaces and inclines. Stand with your feet hip-width apart and arms extended in front of you. Bend your knees and extend your buttocks backward to lower your body by about 4 to 5 inches (10 to 13 cm). Face forward as you bend your knees, keep your back straight, and align your knees with the second toe on each foot.  Avoid extending your knees past your toes. Stay down for 1 to 2 seconds, return to the starting position, and do a total of 10 repetitions. Knee bends are a great way to get moving during breaks at work or when you don't have time to go for a walk. While taking classes will ensure you maintain proper form, you could also look online for instructional videos. In addition to improving joint health and improving flexibility, yoga and tai chi can improve balance and prevent falls.


Problem: Write an article based on this summary: Fly into high-traffic cities for cheaper ticket options. Buy a metrocard if you plan on staying in one city for a while. Choose slower regional trains over high-speed trains like Renfe. Use car-sharing programs like BlaBlaCar for quick rides around cities.

Answer: Major cities like Madrid and Barcelona act as travel hubs to the rest of the world, which makes them the cheapest and most convenient options for flying in or out. When booking your ticket online, look for flights that depart or land in a major city and compare prices with other destinations to find the best price.  Some of the other cheapest cities for flights include Palma Mallorca, Málaga, and Valencia.  The most expensive airports to fly out of include Bilbao, Gran Canaria, and Santiago de Compostela. You can purchase metrocards from a local station and use them for a week at a time, with a flat rate for unlimited rides. Individual rides cost about 1-3 euros, but the travel card lets you take as many rides as you want in a week. While high-speed trains generally cost between 50-140 euros, slower lines only cost around 15-45 euros per trip. Generally, overnight trains are the cheapest option, at about 18 euros per ticket. This French car service is extremely popular in Spain, and it's perfect for road-tripping across the country or between cities for a reasonable price. Simply create a profile and find drivers on BlaBlaCar's website, then book a ride online.  For example, you can get a ride from Madrid to Barcelona for only 35 euros. Set up your ride-sharing profile at https://www.blablacar.es. If you're from the U.S. or any other English-speaking country that's not listed, just select the U.K. as your home country.


Problem: Write an article based on this summary: Trim fat on your body. Practice handstands. Eat a whole foods diet. Get sufficient sleep. Be persistent.

Answer:
It's simple math: the less weight you have on your body, the less exertion you'll need to keep your body straight and stable. Gymnasts benefit from keeping their body fat percentage as low as possible. Cut down on empty calories and focus on training cardio exercises when you're not busy with gymnastics. Planching is all about balance and upper body strength. Handstands will help acclimate you to putting your body's pressure on your hands. This may be done with a wall-assisted handstand as well. Place your feet  up on a wall, plant your hands on the ground, and step your feet up the wall to get you in a handstand position. Try to hold for at least 30 seconds. Getting someone to help you with handstands by holding your body in place is a great way to start if you're not used to gymnastics yet. Though it shouldn't come as a surprise to most, proper eating will have a major effect on any kind of athletics. This is especially true with gymnastics, where any amount of "empty calories" runs the risk of adding extra weight for you to carry around. Organic food is recommended because it maximizes the amount of nutrients you get in the same amount of food. Drink sufficient water. Keep a water bottle with you wherever you go. As with any physical function, losing out on sleep will be a death knell to your gymnastics efforts. Because a planche requires a high level of strength and balance, you should aim to get at least 7-9 hours each night. More sleep may be appropriate on nights before a big training day. A perfect planche can take years to perfect. Even professional gymnasts have trouble with this. Start small, and work your way up slowly. Don't give up, and learn to identify small improvements in your form. This is vital to keeping your morale up.