Problem: Write an article based on this summary: Use a hip abductor machine. Skip hard cardio in favor of controlled movements on machines. Weight train your way to stronger hips.

Answer: Your gym will likely have machines devoted to building hip strength. Hip abductor machines provide resistance as you work muscles pivotal to healthy hips. Sit so that your feet are on the foot rests and knee pads are outside of your legs. Use your strength to push the pads from a closed to an open position, away from your body. Bring the weight slowly back to a stop. Do this in sets of ten at a manageable weight. Be sure to emphasize good form. Weights too high or too many reps can lead to injury. Gyms may have machines that slightly vary. If you have any questions about how to use a hip abductor machine, ask a gym employee for help. Jogging is great for overall health but can cause wear and tear to your joints, especially knees, hips, and ankles. Use cardio machines at the gym to get the same benefits of cardio, without all the problems.  Use an elliptical machine. This is a low impact exercise that will increase the range of motion in your hips. Simply follow the instructions and start striding at a comfortable resistance level. This will promote the same range of motion as jogging without the impact of hitting the ground. Stationary bikes are among the best exercise options for hip problems. They're great for increasing your range of motion, keeping joints mobile, and building up strength as you progress to longer, more difficult workouts. Tread climbers work much like walking. You will have to stretch your hips to maintain a natural walking stride. Similarly, a stair climber will stretch and strengthen your hips muscles. The incline of the stair climber will force you to stretch and stabilize your muscles. Both of these should be done with caution and after consultation with your doctor or physical therapist. Cardio and machines are great but there are few strength training equivalents to free weights. Weight training can be a little more difficult than other strengthening exercises, but if done properly and safely yields great results.  Use bench step up exercises to build strength. Find a dumbbell weight that you are comfortable with. Hold a dumbbell in each hand down to your side. Stand in front of a bench lengthwise. Step up with your right foot, holding your left leg to the side. Hold for three seconds then repeat with the other foot. Bent knee deadlifts get the benefits of the Olympic dead lift without the same strain. Again, find a light dumbbell and hold one in each hand. Stand with your feet shoulder length apart, holding each dumbbell with your palms facing in. Keeping your head up, shoulders back and knees slightly bent, bend forward slightly, lowering the dumbbells along your legs. Keep your body weight above your heels and slowly return to a starting position. Use dumbbell lunges to stretch your hips. Keep a dumbbell in each hand and stand upright. Step forward with your right foot, keeping your left leg stationary behind. Lower your upper body down while maintaining your balance. Using the heel of your forward foot, return to your starting position.


Problem: Write an article based on this summary: Journal about it Practice mindfulness Use affirmations. Create a symbolic letting go ceremony.

Answer: . If you cannot quite pinpoint what is causing you pain, suffering, confusion, or what is blocking you from letting go, spend some time writing about your experience and how you feel. You may realize that certain thoughts or beliefs keep you from letting go of something. You can also learn to identify and express your emotions through journaling.  Be completely honest in your journal and share your thoughts and feelings. Write about what might be stopping you from letting something go or what factors make it difficult. Don't be concerned about spelling, neatness, format, or even making sense. Start writing when you feel like it, and stop when you feel like you're done. Remember that you don't have to process everything in one sitting. You may work out your feelings over multiple entries over a period of time. . If you find your thoughts becoming negative or holding onto something, use mindfulness to help let them go. Sit down and ask yourself, “What is it that I’m feeling?” Notice your thoughts, feelings, and bodily sensations. Notice these things without responding to them or interacting. After a minute or so, bring your awareness to your breath. Notice how it feels to bring air into your body and exhale it. Continue to let your entire body breathe and let whatever feelings come up be felt, but always return to your breath. Breathe through each experience.  If you get sidetracked in your own thoughts, always come back to your breath. Don't sabotage yourself by expecting meditation to come easily right away. Practicing mindfulness and meditation can be very difficult at first, but becomes easier the more you do it. Stick with it, even if you are initially frustrated by your drifting thoughts. Find an affirmation or mantra to repeat to yourself when you’re having problems letting go. This serves to remind you to avert your attention and accept that letting go is okay. Choose a mantra that resonates with you such as, “I surrender” or, “Letting go is okay.” When you start to feel stuck or uncomfortable in holding onto something, repeat the mantra in your mind.  Some other examples may include, “I am not in control and that’s okay” or, “Letting go frees me.” It may be helpful to write these on sticky it notes and posting them where you will see them frequently, like on your mirror or on your computer monitor. You can even have your phone send you alerts with these affirmations. You may want to choose a time to let something go and make it a sacred or meaningful ceremony. For example, write all of your thoughts and feelings about what you cannot change. Once you finish, burn the paper to symbolically represent you letting go and moving on. Invite a trusted friend or family member to join you if you feel you need support.  You can also draw a picture or gather items you wish to burn, throw away, or donate. Release whatever you associate with what you cannot change as a way to let go. For example, if you’re ready to move on from an unhealthy relationship, remove anything that reminds you of the person or the relationship. Write a letter saying that you’re ready to let go, then burn it.


Problem: Write an article based on this summary: Identify plants spider mites are attracted to. Recognize the signs. Check for spider mites.

Answer: Spider mites are attracted to many plants, including indoor and outdoor, with some of those being strawberries, melons, beans, tomatoes, eggplant, pea pods, ornamental flowers, trees, and most houseplants. When checking for spider mites, you'll be able to identify plants they have infested by the state of the plant. Spider mites suck the sap from the plant, which causes damage to its leaves. Some noticeable signs of spider mites are:  Yellow, tan, or white spots on the leaves Very small white or red spots on the leaves that move (these are the spider mites) White, cottony webbing that appears on the underside of the leaves Eventually leaves may curl up after changing color and fall off Before you begin treating spider mites, it's good to be familiar with what they look like and the harm they cause. If you are unable to see them on the leaf, hold the stem of your plant over white paper and gently shake, causing the spider mites to fall on the paper.   Spider mites are very small, so they can be difficult to see, but with a magnifying glass you will be able to make out a small body with eight legs, and a red, brown, yellow, or green coloring. Spider mites are most common in hot, dry and dusty conditions and most prevalent in places where they have no predators, such as plants that have been treated with insecticide.


Problem: Write an article based on this summary: Stick a different pocket square in your suit each day. Play with your ties.  Tie your tie Rotate different shoes if you have enough pairs. Add a watch, necklace, or bracelets.

Answer:
The pocket square is a must have accessory if you wear a suit a lot. Choose a variety of colors and patterns, but make sure they coordinate with your tie and shirt color. Fold the square differently each day to add another layer of variety. Learn how to  fold a pocket square if you have never worn one before. Experiment with different colors, patterns, and textures. Choose a narrow tie over a wide one, and avoid wearing bow ties in most work settings. Don’t wear the same color tie as your shirt, but make sure they coordinate. Stick with simple colors and basic patterns for most jobs. If you’re in a casual setting, be bold and wear a graphic tie with a cool scene or favorite cartoon character. in different knots on some days. If you only have one or two ties to work with, a different knot gives the tie a different look. Start with a half-windsor knot the first day. Try out a four in hand knot the next day and a full windsor knot another day.  If you aren't required to wear a tie every day, wrap an ascot or scarf around your neck once or twice in a week. Generally avoid bow ties in most professional settings. If you work in an environment that encourages playful attire, give a bow tie a shot. Always make sure the shoes match the rest of your outfit, but try out different colors and styles. Wear heels one day and flats the next, or brogues and then loafers. Switch between laces and slip-on or leather and suede. Even if you only have two pairs of shoes to wear, switch them back and forth each day to change your style. If you have more than one watch, rotate back and forth between them. Wear a pearl necklace one day and a gold one the next. Go totally jewelry free at least once so the change is more noticeable. Even add a tie bar or pin, cuff links, or a broach of some kind on your lapel.