Summarize the following:
Enter your Google email and password and click “Sign in”. You will be taken the contacts profile of your account. This button is listed in the left sidebar. Exporting is currently unsupported by the Google Contacts preview (enabled by default) and will automatically redirect you to the old version of Google Contacts. This menu is located just below the search bar. An export popup window will appear. By default, “Export All” is selected. You can also choose to export only specific groups or specific contacts. In order to export only specific contacts, you must select the checkboxes next to each contact name you want to export before selecting the “Export” option from the menu. Google CSV is the format for import into another Google account (This is the best choice as a Google account backup). You can also choose Outlook CSV or vCard if you use Microsoft or Apple products frequently. A save dialog will appear. A backup file with your current Google contacts will be saved to the selected location.

summary: Go to Google Contacts and sign into your Google Account. Click “Export”. Open the  “More” menu and select “Export”. Choose an export setting. Select the file format you for your contacts export. Click “Export”. Choose a save location and click “Save”.


Summarize the following:
Eat larger meals at least an hour before swimming and at least an hour after swimming. Eat light before swimming, but make sure you eat something to have the fuel for the workout. You should eat less protein and fat before the swim because it takes longer to digest and won’t be able to be used as fuel. Carbohydrates are very important before the workout. Eat a snack within an hour after swimming to rebuild muscles. Wait at least an hour after the swim to eat a larger meal. This will give your body time to rest after the activity and let digestion return to normal. Immediately after a workout, you digest food slower and so eating a heavy meal can cause you to feel overly full. Eat more protein. This will help stabilize blood sugar if you need to go longer between meals. Eat breakfast. Make it a light breakfast if the race is in the morning and a heavy breakfast if the race is in the afternoon. Bring plenty of high carbohydrate snacks. This can be fruits, fruit juice, vegetables and crackers. You will need these on hand for breaks to boost energy quickly. Drink plenty of water. You should consume enough water so that you don’t feel thirsty and your pee is clear. Water is important because it keeps you hydrated and keeps muscle cramps and headaches away.

summary: Plan meals around workouts. Eat right on race day.


Summarize the following:
When you’re first getting acclimated to working out outdoors, it’s best to start with roughly 15 minutes of moderate exercise at a time. As your conditioning improves, you can begin to add 2-3 minutes to each session. Take plenty of rest breaks and be careful not to try to do too much too soon.  Pay close attention to how you feel after each period of activity. If you detect that your performance is dropping off, play it safe and decrease your intensity or take longer breaks. It typically takes about two weeks for the average person to become heating acclimatized. Fill up on cold water before you set out to bike, hike or jog and plan for frequent hydration stops along the way. Keeping your tissues flushed with water is crucial if you’re going to be slogging it out in stifling conditions—elevated temperatures will cause you to sweat constantly, even when you’re not actively exerting yourself.  Dehydration can be deceptive. Replenish your fluid levels at regular intervals, whether you feel thirsty or not. Always carry a water bottle with you, or make sure there’s another available source of water nearby. Sports drinks replenish not only fluids, but also essential electrolytes which are needed to power your muscles through a workout. After your first couple of weeks in a new environment, crank up the duration of your activity to around an hour at a time. This will soon become easier, and you can begin spending even longer periods outdoors. If your goal is to acclimatize as quickly as possible, plan on building up to least two hours a day.  Once you’re able to comfortably stay out for two or more hours a day, you’ll begin to feel much more at ease in motion and at rest. Raise your tolerance by finding an area with some light shade or stripping off non-essential items of clothing rather than seeking refuge indoors. Monitor your heart rate and breathing patterns vigilantly and be ready to call it a day if they start getting out of control. Even if you’re an elite athlete, there will come a point when your body can no longer keep up with the demands of working out in the heat. At this point, your continued efforts can go from difficult to dangerous.  Listen to your body, not your exercise journal. Stop what you're doing and seek out a shady place to rest when you feel the heat getting to you, even if you haven't finished your session. Consider splitting your workouts up into multiple short sessions to reduce your risk of overheating.
summary: Perform small bursts of activity. Drink plenty of water. Increase the amount of time you spend outside gradually. Don’t exceed your limits.