INPUT ARTICLE: Article: Selena’s makeup artist insists that getting enough sleep is a secret to beautiful skin. While adults need 7 to 9 hours of sleep each night, teens need more. Getting enough sleep will help you have clearer skin, better concentration, and more control over your eating and exercise habits.  Set an alarm to remind you to go to bed. Wind down before your bedtime by reading, taking a bath, meditating, or writing in your journal. Go to bed at the same time each night and wake up at the same time each morning. This will help your body develop a good sleep schedule. Selena has credited yoga with helping her stay in shape and feel more relaxed. Join a yoga class, try a DVD, or consult a book or magazine to learn a few beginner stretches. Take things slow and listen to your body as you learn the poses.  Talk to your doctor before trying any new workouts. You may be able to find free classes in your community. Check sites like meetup.com for opportunities in your area. If you are a teen or younger, ask your parents to check them out with you before trying to go alone or with friends. Selena also uses pilates to keep her body healthy. Pilates is a low-impact workout that focuses on balance, strength, and flexibility. In addition to helping your muscles, it will also help your posture. Anyone can do pilates, though you should start slow if you’re a beginner.  Sign up for a class at your school or a local gym. Alternatively, you could buy or download a recorded workout. Ask your doctor before trying a new workout. Selena herself uses SoulCycle to stay in shape, which is a style of indoor cycling. If you want to try cycling, you could try either a bicycle or an indoor stationary bike, depending on what fits your needs.  You may be able to find a stationary bike at a gym, or you can try buying one for your home. Look online for a second-hand bicycle or stationary bike. Check with your doctor before you start cycling. Selena is constantly dancing on tour, which helps her stay fit. Not only is dancing great for your body, it’s also a fun hobby that can help boost your mood and help you meet friends. Sign up for classes at school, a local studio, or a gym. If you can’t join a class now, you can dance at home! Try online tutorials or a DVD. Invite a few friends to dance with you. Selena says that she drinks so much water she even keeps some in her bathroom. Make sure that you drink at least 8 glasses per day to stay hydrated and keep your skin looking fresh.  Carry a cute reusable water bottle with you. Add lemon slices, orange slices, or cucumber slices to your water for a little added flavor. Fruits and vegetables will help keep you healthy by supplying the vitamins and nutrients your body needs. They also fill you up on fewer calories. Selena likes to juice her fruits and veggies, but you can eat them whole or cooked if you prefer. Determine how many calories you should eat per day to maintain a healthy weight, then stick to that goal.

SUMMARY: Sleep 8 to 10 hours each night. Relax with yoga. Stretch and strengthen with pilates. Stay fit with cycling. Take dance classes or follow YouTube tutorials. Drink water throughout the day. Eat fresh fruits and vegetables.


INPUT ARTICLE: Article: What you say and do is important. It is important to stand up for what you believe, even if it is in a small way. But you can also help encourage others to say and do the right thing. If you see or hear something that is oppressive or offensive, you should speak up. Use your words to show that you are an ally. Most simply, you can just say, "Stop." Maybe you are in the break room at work and you overhear someone make an offensive joke about women. You could say, “Please don’t say those kinds of things around me. They are offensive and inappropriate.” Sometimes you might need support in order to be an effective ally. If you’re a kid or a teen, turn to a trusted adult for support. If the other kids on your basketball team are using racial slurs, don’t be afraid to tell your coach. Even adults might need help with this. If necessary, report offensive comments by your coworkers to your boss or to HR. It’s great to want to be an ally for your friends. It’s also important that you stick up for other people, too, even if you don’t know them personally. Try to find ways that you can use your voice and actions positively. Maybe you don’t personally know any immigrants. You can still be an ally by donating clothing or household items to an organization that helps immigrants get settled in their new homes. Use your voice to help provide information for others. By helping to educate people about oppressed groups, you are fulfilling a key function of being an ally. The first step is to make sure that you are fully informed. Maybe you want to learn more about the rights of the LGBT community. Try contacting the local community center and asking what resources they recommend.   Once you are informed, you can begin passing that knowledge along to others. If someone at a party makes an uninformed comment, you can say, “Actually, gay marriage has a higher success rate than marriage between two straight people.” You can also educate your kids. Try saying, “Even though Abby used the word ‘homo’, we don’t do that in our house. It might hurt someone’s feelings.” It is especially important to educate children early on and correct them as needed so that they do not grow up with faulty beliefs. Allies are really important in helping secure rights for others. There are several ways you can use your voice for good. Contact your representatives and tell them you don’t support immigration bans that target certain religions.  You could also signs petitions, help make phone calls, or post flyers about important legislation. Make sure to vote as well! This is the best way to make your opinions count.

SUMMARY:
Say “stop”. Ask for help. Support people you don’t know. Educate others. Advocate for change.