Summarize the following:
The standing side abduction is the same as the side-lying hip abduction, except that you’re standing upright and adding some resistance to the movement of your outside leg.  While standing, hold onto a wall, railing or stable chair with your right hand.  Place a dumbbell into your left hand and hold it against your left thigh.  Flex your left foot and lift it outwards from the wall, then bring it back down towards the wall again.  Keep your back straight.  Perform 5 to 10 repetitions of this exercise, depending on how advanced you are in your workout.  Once you’ve completed all repetitions on 1 side, switch and do the other side. The weight of the dumbbell will depend on what is comfortable for you at the moment.  Start with a light weight dumbbell and increase the weight as you perform the exercise over time. An alternative to a dumbbell is to use a resistance band, which is essentially a large elastic band specifically designed for exercise purposes.  To use the resistance band, tie the band in a hip-width loop and step into the loop so that it is around your ankles.  When you pull your left leg outwards, the band will act as resistance to the movement. This exercise requires a resistance band that is short enough to go around your legs and provide resistance as your widen your stance.  You can place the band around your legs at knee level (slightly above your actual knee joints), at ankle level, or around the balls of your feet - whichever location is most comfortable for you at the time.  Once the band is in place, widen your stance until there is a decent amount of resistance on the band.  Then slightly bend your knees and have your arms out in front of you.  For the Monster walk, keep the band stretched and walk forwards and backwards, stepping one foot in front of the other. For the Sumo walk, keep the band stretched and shimmy to the left and the right. Perform 5 to 10 repetitions of this exercise (in either direction), depending on how advanced you are in your workout. For this exercise you’ll want to set the treadmill at a 3 to 5% incline, and at a speed of 2 to 3 mph (3.2 to 4.8 km/h) (very slow).  Start the treadmill while standing on the side panel (the part that doesn’t move).  If your right side is facing the front of the treadmill, place your right hand on the front bar for support, and your left hand on the left-side bar for support.  Step onto the tread and start walking sideways.  Again, if your right side is facing the front of the treadmill, you’ll want to step ‘forward’ by crossing your left foot over your right foot.  Perform this exercise for 5 to 10 minutes on either side, with 30 second breaks every minute or so. Start this exercise at a very, very slow speed until you get use to the motion.  Once you’re more comfortable, you can increase the speed.  However, note that the speed isn’t the key to this exercise, it’s the movement.  So continuing at a slow speed will be just as effective. If you have a pair of kettlebells or have access to some at your gym, then you can use them to help you build your hip muscles. Stand with your feet about shoulder width apart, bend forward at your hips, and grasp a kettlebell by the handle with both hands.  Keeping your arms and back straight, lift the kettlebell up, out and away from your body in front of you as you straighten your knees and hips. The kettlebell should swing out as you do this. Then, flowing with the movement of the kettlebell, bend at your hips and knees again and bring the kettlebell back down to the ground. Repeat this movement 10 to 15 times and do 3 sets.

summary: Perform the standing side abduction. Try the Monster or Sumo walk. Walk sideways on a treadmill. Do some kettlebell swings.


Summarize the following:
You don't have to wait around for the perfect chance to say something to your crush.  You could always ask a random person that you find cute for a stick of gum. Talking to people you're attracted to will improve your comfort level when talking to someone you really have a crush on. Being at home can be a hard time when you're heels deep in a crush's spell. Your parents can offer valuable advice because they went through what you're going through. If you're not comfortable talking to your folks about it then ask a cool uncle or a sibling you're open with. Sharing what you are going through help elevate pressure you feel when you're near your crush. Writing out your feelings and ideas can be a great therapy.  Whether you write memories, letters, or your personal thoughts, you are practicing an expressive process that strengthens your physiological growth and health. It is important to face your emotions by yourself.  It is a good time to reflect on how this crush is only a person.  Write whatever feels right. Don't concern yourself with typos or grammar, this is for you. If you have friends or a younger sibling around, you might consider keeping this in a private location. Staying after school for clubs or sports could be a great way of distancing yourself from your crush.  Playing sports will especially help by pushing yourself both mentally and physically.  Staying too stagnant will not help you act normally around a crush.  Think of exerting yourself as a way of releasing your frustrations. This is a good way of dealing with nervousness on a larger scope. Physical activity improves your mental state in your everyday life.

summary: Practice talking to other people. Talk to a family member. Keep a journal. Do extracurricular activities.


Summarize the following:
Not all plants require the same amount of water. If your herbs did not come with a care tag when you bought them, you'll have to research them online. In general:  Mediterranean plants, such as oregano, require less water. Let the top 1 to 2 inches (2.5 to 5.1 cm) of soil dry before you water them again. Water-loving herbs, like basil, require constant moisture. The top 1 to 2 inches (2.5 to 5.1 cm) of soil should feel like a damp sponge. When watering, use enough water until you can see it coming out from the bottom of the pot. How often you use the fertilizer depends on what you are using. If you are using a liquid fertilizer, you need to use it every 3 to 4 weeks during the growing season. If you are using a slow-release fertilizer, however, you only need to use it once or thrice per year.  For best results, use a slow-release organic fertilizer, or a half-strength liquid fertilizer. Make sure that the fertilizer is suitable for herbs. Read the label. How much sunlight your herbs need will very, so read the care tag or research the information online. In general, most herbs need around 6 hours of daily sunlight, but some may require more. The strength of the sunlight is also important. South-facing windows will provide the best, strongest sunlight, whereas north-facing windows will give you the weakest sunlight. If your herb pot is on a windowsill, you may have to move the pot around throughout the day or year. This is because windows can become really hot or really cold.  You don't have to remove the pot from the window completely; a table next to the window would be just fine. If you put the herbs outside and the temperature rises or drops below the ideal range, you may want to bring the herbs inside. When harvesting, you want to leave the larger leaves at the bottom along so that they absorb more sunlight. Be sure to prune off spent flowers and leggy stems as you see them. This will result in stronger, bushier herbs. You can pinch the herbs off with your fingers, or you can cut them with scissors. If you decide to use scissors, however, make sure that they are clean. Unfortunately, not all herbs last forever. Some herbs are annual and need to be replanted every year. Others are perennial and will return every year. A few herbs are biennial and need to replaced every 2 years.
summary: Water your herbs according to their watering needs. Use a fertilizer a few times per year. Rotate the pot as needed to ensure that herbs get enough sunlight. Keep the herbs at a temperature between 65 and 70 °F (18 and 21 °C). Harvest the herbs from the top. Replace the herbs as needed.