Article: A diet full of protein and fatty acids will help your muscles. Aim for 20 grams of high-quality protein every few hours throughout the day. Fatty acids can be found in nuts, seeds, and fish. If you are having trouble getting your fatty acids, ask your doctor about fish oil supplements.  Include foods from the four major food groups: fruits, vegetables, whole grains, and dairy. Aim for low-fat dairy products, lean meats like fish and poultry, legumes, nuts, seeds, whole wheat breads and pastas, and a variety of fruits and vegetables. Make sure to eat a lot of leafy greens like spinach and lettuce.  Try to cook at home when you can. Avoid fast food, eating out, and frozen meals. Sticking to the basics, items easily found at the local grocery store can help make eating healthy easier. Dehydration can cause a variety of problems including muscle soreness.  Make sure you hydrate adequately before working out in order to avoid muscle soreness.  You should aim to drink 20 to 24 ounces of water for each hour you work out. Drink water before, during, and after a workout.  A good way to test your hydration is observing your urine color. Within a few hours of your workout, your urine should be clear or light yellow. Dark urine indicates possibly dehydration. A proper warm-up increases muscle temperature. When the muscle temperature is warm, it contracts more forcefully and relaxes more quickly. This helps you get more out of your workout and reduces your chance of injury and muscle soreness. If you’re doing a leg workout, try a 10-minute run to warm up. If you’re focusing on upper body, try a lightweight shoulder circuit to warm up. Ask a trainer at the gym if you’re not sure which workout will cater to you best. You can also talk to your doctor about ways to warm up before exercise. Stretching throughout the day or after working out can greatly relieve muscle soreness. Work on incorporating stretching into your day-to-day routine if you want to prevent sore muscles.  Always cool down after exercise. You should spend 10 minutes or so after a workout doing light aerobics, walking, or stretching. You can find stretching techniques online or talk to your doctor or trainer on how to best stretch after a workout.  Soreness in the neck and shoulders, sometimes caused by using a computer at work, can be treated with occasional stretching. Try rolling your shoulders backward and down 10 times, squeezing your shoulder blades together 10 times, or bringing your ears to your shoulders 10 times. Such exercises are quick and can be done on the car on the way to work or during downtime at your office.  Workout routines like yoga and Pilates focus on stretching the muscles. You can look for yoga and Pilates classes in your area. You can also find easy to follow routines online.
Question: What is a summary of what this article is about?
Eat a proper diet. Drink enough water after working out. Warm up before exercise. Stretch.

Problem: Article: The period is the timeframe in which your stock price varies. This can be daily, monthly, or even yearly. However, daily periods are most commonly used. The number of periods, n, represents how many periods you will be measuring within your calculation. If you are calculating daily periods, a common number of periods is 21, the average number of trading days in a month. A smaller value would not give you very good results. In fact, the larger the value, the smoother your result becomes. You can also use 63 periods to represent the number of trading days in three months or 252 periods to represent the average number of trading days in a year. The prices you will use to calculate volatility are the closing prices of the stock at the ends of your chosen periods. For example, for daily periods these would be the closing price on that day. Market data can be found, and in some cases downloaded, from market-tracking websites like Yahoo! Finance and MarketWatch. The return of a stock in a given period can be defined as the natural log, ln, of the closing price of a stock at the end of the period divided by the closing price of the stock at the end of the previous period. In equation form, this is: Rn=ln(Cn/(C(n-1)), where Rn is the return of a given stock over the period, ln is the natural log function, Cn is the closing price at the end of the period, and C(n-1) is the closing price at the end of the last period.  On many calculators, the natural log key is simply "ln" and must be pressed after the rest of the equation has already been calculated. For example, to find the returns when the price closed on one day at $11 and had closed at $10 the day before, you would set up your equation as Rn=ln($11/$10). This would simplify to Rn=ln(1.1). Pressing the ln key to solve gives a result of about 0.0953. The natural log is used to convert the numerical change in value of the stock over the period to an approximation of the percent change between days.
Summary: Determine a period in which to measure returns. Choose a number of periods. Locate closing price information. Calculate returns.

Facebook is, by a wide margin, the most popular social media site. They even allow for separate business pages. Add photos of your office and products. Make sure you keep your page updated with new information, and updates.  Keep your posts short, and use pictures whenever possible. People want things to look at, and you'll need to catch their eye as they scroll through their feed.  Be sure to patrol your page for spam and negative comments. LinkedIn is a business networking site, and is a little more professionally-oriented than Facebook. Make an account for your company, and encourage your employees to join. Put as much information as you can into your company's profile, which will help LinkedIn market you to other users. Post updates to what you are doing, and utilize hashtags to generate attention. Track trending topics as well, and utilize any that are similar to your business. To help generate followers, encourage your employees to follow and interact with your company account.  Make sure your handle reflects your business name or what you do. Matching your company website would be best, as it can help customers remember the relationship. Even something as simple as "#deal" or "#sale" (if you have one) for a hashtag can bring in new customers who may not have otherwise been looking for you. Like the others above, these sites provide a space for you and your customers to interact publically. When you create the page, you can control the content, and make sure it reflects your business in a positive light.  Look for sites that best demonstrate your business, and allow you to show off what makes you great, or unique. A photo-sharing site like Instagram or Pinterest is good for companies that produce items, like jewelry, clothing, or any product where a visual would be helpful. Learn about your customers and the kinds of social media they would use in relation to your company. For example, Foursquare and Yelp are good sites for service industries like restaurants, letting customers "check in" (telling their friends they are there) when they visit, and post reviews. Focus on a handful of platforms, rather than as many that you can find. There are many social media sites out there. Checking your various pages regularly can quickly take up too much of your time.  Link your social networks together whenever possible. Visitors to one site should be encouraged to go to another. Include your social network handles on all printed materials as well, encouraging people to go there. You don't want your page to only be advertisements, that will only turn people off. You want to humanize your audience instead of treating them only as customers. Use the page to tell people a little about your field and your interest in it. A good rule of thumb is a 5-3-2 ratio for posting. This breaks down to 5 posts for information related to your audience, 3 non-sales posts related to your audience, and 2 posts not related to your business. You may find interesting local events, or celebrate achievements among your employees.
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One-sentence summary --
Create a Facebook page.  Create an account on LinkedIn.  Create a Twitter account. Use additional social media networks. Promote yourself along with your business.