INPUT ARTICLE: Article: When you don’t get enough sleep, your body releases hormones that affect you in many negative ways – including building muscle. Prioritize sleep and try to get as close to 8 hours nightly as possible. While you’re sleeping is when your body gets the rest it needs to build muscle. Putting on mass requires dedication. A great way to dedicate yourself to your workouts is to set a schedule and stick to it. Get a calendar and mark which 3 days of the week you’re going to go to the gym or workout at home. Remember to reward yourself sometimes! Go to a movie or buy a new top. NEAT, non-exercise activity thermogenesis, is the term for all of those small daily movements and activities that may just add up as calorie-burners. Fidgeting, walking, pacing, climbing stairs – most people don’t burn many extra calories at all, but if you do these things often throughout the day, you could possibly be burning up to 2,000 extra calories daily. If you truly struggle to gain weight, pay attention to your NEAT activities – you may be able to save yourself some calories. If you pace or fidget because you’re nervous, try relaxation techniques like deep breathing exercises, or a few minutes of meditation. If your extra movements are just a habit, pay closer attention and be mindful. Sit with your feet planted firmly on the ground so you don’t tap your foot or shake your leg, and otherwise focus on keeping your body still and calm. Accept your body, especially if you are a teenager and are still growing. When you reach adulthood your metabolism and body shape may change. Remember that muscle gain is a slow process and takes dedication and time – keep at it, and you’ll get there!

SUMMARY: Get 8 hours of sleep or more every night. Make exercise part of your routine. Minimize your NEAT score, if necessary. Be patient with yourself.


INPUT ARTICLE: Article: Determine what you can afford each month by factoring your income and expenditures. Include groceries, transportation, social activities, utilities, and gym membership as your expenditures. Make sure you provide realistic numbers so that you can still save in case of emergency. Do not be tempted to look at apartments above your price range. You will waste time and resources looking at larger and newer spaces that you cannot afford. If your budget is tightly restricted, focus on finding cheap apartments that offer security and cleanliness over prime location or what your wealthier friends can afford. Don’t be fooled by small perks. If a landlord throws in a TV or lets you move in early, it may be a waste if the apartment doesn’t meet one of your larger needs. Make sure to set your priorities and don’t compromise them. Remember that you may be locked into a lease so make your decision wisely. Prices may be much higher during the summer because that’s when a lot of people tend to search for a new apartment. Depending on where you live and whether you have a timeline, it may be best to search during October to December or February through March.  People do not want to move during the holidays or cold months so take advantage of the drop in competition. Places tend to stay vacant during these times so you may see some prices drop if you are willing to wait a month or so.  If you live in a location with a lot of college students, waiting until after school starts in September can help you find a reduced rental rate. Don’t spend time looking at everything that’s available. Search online and create a list of no more than four or five apartments to visit. Schedule your visit as opposed to simply dropping by. Take photos and ask questions during your visit to make sure the apartment meets all your standards. If the person showing the apartment is unable to answer a question, be sure to get his contact information so that you can follow up. Depending on your time and resources, you may be able to look at a number of apartments. Keep all the information organized in a single document complete with pictures and a pros and cons list. You may also be able to place them on a map and order them according to convenience of travel from your work or school. Spreadsheets are great to keep track of things like rent, amenities, security deposit, lease length, and contact information. Keep any additional notes and how many times you have visited the location. The more informed of a decision you can make, the better. Public transportation can save you money or be necessary during emergencies. Make sure you know how far your apartment is from major transportation routes. Even if you have a car, researching how much you may save on insurance, gas, and travel time may cause you to change how you commute. It may seem counterintuitive but new buildings may have reasonable rents because a new apartment complex may want to fill up as fast as possible. Owners and managers may be flexible with their rent if they are trying to lease the entire building. Make sure to see if there is room to negotiate. Apartment locators are in constant contact with landlords and may become aware of decreases in prices, rent specials, or deals before they become available to the public. They may have personal relationships with landlords that can help you find a deal unavailable to anyone else. Search social media or job boards for apartment locators. It may be free to use the services of an apartment locator in your city so research any costs that may be associated before investing. If you have been looking for a while and you are finding it increasingly difficult to find an apartment in your price range, expand your search criteria. You may look at locations a little bit further than you originally planned or building without certain amenities. Prioritize what you are able to be flexible with and change your search criteria. Many times it is the location that is the most difficult thing to find as the most prime apartments are often taken or priced for their coveted location. While your commute may factor into your location, also factor in safety and cleanliness. Adding a few minutes to your commute is an easy sacrifice for a safe and clean apartment.

SUMMARY: Set a budget range. Keep the bigger picture in mind. Consider the time of year. Narrow your search. Keep organized. Research public transportation. Look into new construction. Use an apartment locator. Broaden your search.


INPUT ARTICLE: Article: You need to have something against your ear so that you can push the needle through your ear without accidentally piercing your neck too. A cold, clean bar of soap or a cork are both good choices. Avoid apples or potatoes, even though that’s generally what’s used in the movies. Apples, potatoes, or any other food may have bacteria on it that could infect your piercing. If possible, have a friend (or friends) help you with the piercing. Either have them hold the cork against the back of your ear or, if you trust them immensely, have them do the actual piercing. This whole process is much easier to do when you have someone there to help you. The needle should be perpendicular to your earlobe. This means that it should make a roughly 90-degree angle with the mark that you made on your ear. Positioning the needle this way will allow it to slide more effectively through your ear. Make sure it goes through the spot you have marked. You may hear a popping noise when the needle goes through--don’t freak out! Wiggle the needle, then keep it bent at an angle. If you are using a hollow piercing needle, thread the jewelry through the center of the needle. After you've pierced your ear, and while the needle is sticking through the ear, place the shaft of the earring into the hollow tube of the needle and then push it all the way through the ear. This will leave the earring sitting comfortably in the new hole. Slowly remove the needle from your ear, making sure that the earring stays in place. Be aware that this will most likely be painful, but try not to rush it, as you don’t want the earring to fall out or else you will have to go through the piercing process again. Be aware that the hole you have made could close up in minutes if left without an earring in it. If your earring falls out, resterilize it as quickly as possible and try to fit it back through the hole. If it does not go through, you may have to pierce your ear again.

SUMMARY:
Find something sturdy to put against your ear. Place the needle in the proper position. Take a deep breath and stick the piercing needle smoothly through your ear. Put the earring in your ear. Remove the piercing tool.