Write an article based on this "Go high-protein. Cycle your carb intake. Aim for the good fats. Time your meals. Consume caffeine prior to your workout. Drink water"
article: Yeah, you've heard this one before, and there's a reason for it. Protein is made up of amino acids, which are the building blocks of your muscles. Without it, your muscles will literally not develop. While you should never completely cut out anything from your diet, to force those fats and carbs to move over, it's protein packing time.   1-1.5g of protein per lb of body weight is recommended to facilitate muscle building. Good sources of the stuff are soy, legumes, beans, leafy vegetables, meat, eggs, and plant milks. One of these should have a staple of every meal. Your body burns carbs, fats, and then protein, in that order. So when you eat that bowl of cereal prior to your workout, your body burns off the cereal. But when you have that egg for breakfast, your body has to go for your fat storage instead. This knowledge will make your workouts more effective. All this "no carb" mumbo jumbo is just that—mumbo jumbo. Yeah, carbs are what creates that extra weight around your midsection, but they do serve their purpose (at least the good ones). They are your body's primary source of energy. If you cut carbs out of your diet completely, your metabolism will drop (and if you're male, your testosterone levels will drop too).  To circumvent this problem, the simplest answer is to cycle your carb intake. This keeps your body guessing, your metabolism up, and for the majority of the time your body is concentrating on your fat storages. This can be done in two ways. Go low-carb for a few days, then consume a moderate amount for a day or two, and then go high-carb to round out the week. Go low-carb for a few weeks, and then go high-carb for a solid week. This takes extra diligence!   For the record, brown rice, wild rice, sweet potatoes, whole wheat bread, wheat pasta, vegetables, and some fruits are great sources of good carbs. Processed junk and pretty much anything white is not! Yes, fats have their place, too. They can keep you feeling full, stabilize your insulin levels, and keep you energized. You don't want to drown in them, but you do want them to be a small part of your everyday diet. Avocados, walnuts, almonds, olive oil, natural peanut butter, some egg yolks, and sunflower seeds are the fats that you don't want to be cutting out of your diet. Just eat them in moderation! While what you eat won't affect how many calories you burn during your workout, it will affect what kind of calories your body burns. And we want to burn those fat calories, so here are your options:  If you work out in the morning, work out prior to breakfast. Your body will go straight to the fat stores. However, a cup of plain coffee won't hurt (and we'll get to why next).  If you work out in the afternoon or evening, have your pre-workout meal 2-3 hours before your workout and have that meal be low in simple (bad) carbs. It's the same concept—you want your body entering "fasting" mode.Always be careful when working out on an empty stomach. If you start to feel dizzy, stop. At last! An excuse to drink coffee and nibble on dark chocolate! Research has shown that those who ingest caffeine prior to a workout burn more fat calories. You don't want to go overboard, but it's worth drinking a cup of coffee (as black as possible) or munching on an ounce of dark chocolate for!  Looking for a reason why? There's two: first, coffee stimulates the nervous system, raises the metabolism, and tells your body to start breaking down its fat stores. Second, it increases levels of Epinephrine -- the source of that elusive adrenaline rush.  Always be careful with this. It can make you dizzy or nauseated, especially if you drink only coffee prior to your workout. . This is just good advice for anyone. It clears your skin, helps your organs, keeps you energized, and can help you lose weight. Your muscles need to stay hydrated to keep going. So drink up! When you wake, when you go to sleep, and with every snack and meal. Just keep a bottle with you. Drink from it absent-mindedly. You'll feel fuller, too, resulting in the pounds falling off without any real work on your part.

Write an article based on this "Get your note and get out of your seat as if getting a drink of water. Walk past your friend's desk then give them the note. Go to your seat. Make it realistic."
article: Instead of just giving your friend the note then coming back to your seat, go and get a drink of water. You'll seem inconspicuous and more natural.

Write an article based on this "Assert yourself when necessary. Exit conversations if you're not being respected. Remind yourself of your own worth. Think about taking a break from the relationship."
article:
If you feel your boyfriend is being disrespectful, learn to assert yourself. In the moment the disrespect occurs, let him know you will not tolerate it. You do not have to be aggressive or mean. Simply state your needs in a calm fashion   When your boyfriend is being difficult, say so in the moment. Calmly let him know what he's saying is not respectful and you don't appreciate it. Do this in a calm fashion to avoid escalating the argument. For example, your boyfriend is on your case about you going out with friends from work because he feels these friends are not responsible. Say something like, "I appreciate your concerns, but I know how to stay safe. I'm allowed to have a social life and I need you to respect that." If your boyfriend is chronically disrespectful, he may not always listen when you assert yourself. Instead of hearing your needs and backing off, he may become hostile or even aggressive. For example, "I don't care what you think you need. I don't want you going out with those girls from the office." In this case, just walk away.  You need to back up your words with behavior. If you want your boyfriend to respect your social life, and he isn't, show him you won't tolerate this lack of respect. Say something like, "You're not listening to me and this isn't getting us anywhere. I'm going for a walk." Then, leave for a few hours to give your boyfriend a chance to calm down. Living with a chronically disrespectful person can drain your self esteem. You may start to feel you are not worth things like love and respect. This is not the case. Everyone has worth, so remind yourself of yours when necessary.  Most people have some areas in their lives they could use to improve. However, this does not mean you don't deserve love or respect. Just because you're, say, a little messy does not give your boyfriend the right to yell at or berate you constantly. Remind yourself of of this. Adopt a personal mantra. Try something like, "I matter. I deserve respect. I deserve love." If someone keeps disrespecting you, you don't have to stay in the relationship. If you consistently feel controlled, uncomfortable, or unhappy with someone, the relationship is probably not worth your time. There's nothing wrong with walking away if someone is not respecting you.