1.Reduce stimulation for your baby by dimming lights and reducing sounds.
2.Help your baby settle down, if upset, with either gentle, rhythmic pats or soft, rhythmic counting.
3.Wait at least 30 minutes after your baby has breast-fed or 1 hour after giving a bottle of formula before beginning massage.
4.Find a position for you that is comfortable. Be aware of your back.
5.Either cradle your baby on a pillow on your lap or position your baby on a towel or blanket in front of you.
6.Start the massage slowly with strokes and exercises, paying close attention to the baby's reaction to the touch and movement.
7.Gently fold the baby's knees up to the tummy (as far as is comfortable), hold for 15 to 30 seconds and release. Stroke legs gently.
8.Gently hold both of the baby's feet and move the legs one at a time, bending at the knees as if riding a bicycle for 30 seconds. Stroke the legs gently.
9.Bend the baby's legs at the knees, cross the legs, and rock side to side. Stroke the legs gently.
10.Comfort the baby before, during or after the massage as needed.
11.Understand that just 5 minutes of massage is a long time for a little baby.
Repeat the sequence at least three times, and try to do it twice during the day.
Try to relax. Remember to breathe slowly and deeply. Your baby can feel your tension through your hands.
It is especially important for parents of babies that are gassy or colicky to consult with the child's health care provider prior to the baby's first massage.
1.Take it easy and slow. It took you a good 40 weeks to put on your pregnancy weight, and it will take some time before you can fit into your favorite pair of jeans. Weigh yourself only once a week to eliminate stress related to slow weight loss. One pound a week is a safe and realistic amount to lose.
2.Get the OK from your doctor or midwife. If you had a problem-free vaginal birth, even with an episiotomy, you should have no problems starting very low-key abdominal, arm and back exercises as soon as one day after delivery. If you had complications during or after the birth of your child, you should consult with your doctor or midwife about your readiness for exercise.
3.Exercise when your breasts are not full of milk. You will be more comfortable.
4.Drink a lot of water. If you are breast-feeding, drinking water will help increase milk flow. Even if you are not breast-feeding, water is good for you, especially when exercising.
5.Walk. During the first six weeks postpartum, listen to your body. Stop when you feel any pain or become winded. Start at about 3 mph for 10 minutes a day, three to four times a week.
6.Do pelvis tilts and Kegel exercises immediately. Even if you had an episiotomy or vaginal tearing during birth, these two exercises will speed healing by increasing blood flow to the pelvic area. They will relieve symptoms of incontinence, hemorrhoids and perineal pain.
7.Stretch your chest and upper back. Stand against a wall, feet shoulder-width apart, arms relaxed by your side. Inhale, contracting your abdomen while pinching your shoulder blades together and down. Then bring your shoulders together in front. Repeat 10 to 15 reps and build to two sets of 20 reps.
8.Strengthen lower back and abdomen. Kneel on all fours, hands under shoulders, knees under hips, back straight. Round your spine up toward the ceiling, tuck your tailbone down and relax your head and shoulders. Hold for 5 seconds, then return to starting position and repeat for four to five reps. While in the same position, inhale and pull your abdomen in toward your spine while keeping your back straight. Release and repeat for 10 reps building up to two sets of 20 reps.
9.Do push-ups to strengthen your arms and upper chest. You can do traditional push-ups if you are strong enough or you can do them in the squatting position with your knees on the floor. Keep your hands under your shoulders and start with five reps. Work up to two sets of 10 reps.
Pelvic tilts are performed lying on your back, knees bent, feet flat. Lift your lower back and buttocks slightly off the floor, pushing your pelvis to the floor. Hold for five seconds and repeat for five reps. Kegels are performed by simply tightening your pelvic floor muscles. Pretend as if you are trying to stop a stream of urine. Do 10 to 12 Kegels every time you feed the baby.
Try exercising in three 10-minute intervals throughout the day, in order to pace yourself.
Choose exercises you enjoy.
Try yoga. It is incredible for muscle flexibility and tone.
Wear a sports bra over your nursing bra for added support and comfort.
Eat right. Stay away from caffeine and sugar - they are quick energy-boosters that can leave you feeling empty or moody after they wear off.
Some medical practitioners recommend waiting six weeks to exercise - until after your first postpartum checkup.
Be careful with high-impact leg and back exercises. Your joints and ligaments became relaxed during pregnancy, in order to carry and deliver your bundle. It will take your pelvis, back and legs time to realign and get back to normal.
Make sure your baby is properly secured and dangerous items are out of harm's reach before you start to exercise.
1.Drive and remove nails with a curved claw hammer.
2.Tear up flooring, sheetrock and tile with a straight claw hammer.
3.Tap small nails, tacks or brads with a tack hammer. This is the type of hammer used for making picture frames and upholstering furniture.
4.Cut bricks and align them in mortar with a bricklayer's hammer. The head is square and long.
5.Shape metalwork with a ball peen hammer. The head is very compact. One sire is round and the other flat.
6.Chisel wood with a mallet. The heads are either rubber or wood. Make sure the handle is comfortable.
Be sure that the handle of the hammer is solid wood, steel or fiberglass. Hollow handles can bend or break if you put too much pressure on them.
Hammer heads come with two types of faces: flat and crown (sometimes called bell). The flat type is used to drive a nail to the work surface; the crown type will allow you to make the nail head flush.
Warnings: Be sure that the head is not loose. A flying hammer head can cause serious damage or injury.
1.Have all players stand or sit against the wall of the pool, spreading out equal distances from each other.
2.Walk or pull yourself along the wall of the pool.
3.Have all players do this in the same direction. Slowly, with everyone moving in the same direction, the water will begin to flow along with you.
4.Keep moving faster - the rotation of the water will make it easy to do so.
5.Relax and float around in the whirlpool, once it really gets going. Get into a small rubber raft and ride around the pool.
Tips: This game is best played in smaller pools, but it also works well in a hot tub.
Never swim alone or unsupervised, run on the pool deck or dive in the shallow end of the pool.
Watch out for younger and weaker swimmers.
1.Find information about consumer product recalls at Safety Alerts.com. Its staff scouts through more than 200 publications every day for safety-related news and information. (See Related Sites.)
2.Search for recalls by product type at the Web site of the U.S. Consumer Product Safety Commission, an independent federal regulatory agency.
3.Go to the easily navigated sites of the Food and Drug Administration, the Food Safety and Inspection Service, and the National Highway Traffic Safety Commission.
4.Subscribe to these organizations' e-mail alert services if you don't visit their sites regularly.
5.Search through the government agencies' archived information at their Web sites for the products you already own.
6.Contact the manufacturer for further instructions if you own a product that has been recalled.
Tips: If you own a product that seems unsafe, you can report it to the appropriate consumer protection agency.
1.Choose a sewing machine according to your budget and sewing needs. Most modern machines have zigzag stitches as standard. Zigzag machines allow for a wider variety of stitches than do the older, straight-stitch models.
2.Choose quality cutting tools and keep their edges sharp. The use of dull-edged cutting tools can cause fabric to pull and rip or can leave jagged fabric edges along your cutting path.
3.Stock your sewing area with these cutting tools: dressmaker shears (bent-handled), scissors, pinking shears, seam ripper and cutting board. A cutting board helps prevent your cutting surface from being scratched.
4.Measure and mark fabric accurately by using the following tools: tape measure, ruler, yardstick, pins, pin cushion, dressmaker's carbon/tracing paper, tracing wheel, fabric chalk, fabric pencil and fabric marking pen.
5.Have these sewing tools and accessories available as well: thimble, needles for sewing with your machine or sewing by hand, bobbins and thread. Refer to your sewing machine owner's manual to determine the correct type of needle and bobbin for your machine.
6.Keep a variety of both hand and machine sewing needles among your supply of sewing tools. Needles of both types differ in size according to the fabric with which they are used. Change machine needles frequently.
7.Press your seams correctly to give garments a professional, finished look. To successfully achieve this look, you will need a tailor's ham and a seam roll. Both are used in conjunction with your iron and ironing board.
8.Use a tailor's ham for pressing and shaping curved seams. Use a seam roll to prevent the imprint of a seam from forming on the right side of the fabric.
9.Choose other sewing notions such as bias tape, zippers and buttons as required by your chosen sewing pattern.
Have cutting tools professionally sharpened for best results.
Do not use shears to cut anything but fabric. Cutting paper will dull shear blades.
Do not use scissors in place of a seam ripper. Most scissors are too large to rip a seam without also cutting into fabric. The best use for scissors is the cutting of small bits of fabric and snipping threads.
Trim a raw edge of fabric with pinking shears to keep it from fraying or unraveling. Pinking shears are optional if you plan to finish raw fabric edges another way.
A transparent, plastic ruler will allow you to see through to fabric when measuring and to mark lines more accurately.
As you gain more sewing experience, you will develop a preferred method of marking fabric and will have a preference for one type of marking tool over another. Try different methods and tools until you find the ones that work best for you.
Keep a variety of thread colors on hand. Black and white are staples. Purchase other colors as required by chosen sewing pattern.
1.Take it easy during the stretch between the end of the school year and the start of summer school. You'll need energy for the grind to come.
2.Aim high. Your best shot at success lies in taking yourself seriously and challenging yourself.
3.Write down your goals.
4.Review your goals as often necessary to keep yourself motivated, especially at times when you feel your drive lagging.
5.Put your homework first and resist the temptation to play until you've finished it. Use that entertaining activity as a reward rather than a way to procrastinate.
6.Turn the intensity of summer school to your favor: unlike the regular academic year, you only have to focus for a few weeks.
7.Reward yourself with as long a vacation as you can afford to take once you're done. It'll be all the sweeter if you've met your goals.
Make sure to allow for some play time. After all, academic success often depends on overall balance in your life.
Study outside, unless you find it too distracting. When you're out in the sun, you're less likely to feel that summer is passing you by.
Warnings: Don't push yourself over the edge. Good grades are never worth psychological damage.
Cars and Drivers
1.Watch for cars from GM and Ford.
2.Remember that Chrysler is not active in BGN. No word if it'll field a BGN team when the company re-enters Winston Cup.
3.Note that BGN cars are "purpose built" - race cars with tube frames, roll cages and other safety features covered with sheet metal similar to the "stock" models.
4.Check the lineup. GM's Monte Carlo is the dominant entry. There are far fewer Pontiac Grand Prix and Ford Tauruses.
5.Watch for up-and-coming stars like Casey Atwood, Buckshot Jones and Jeff Fuller.
6.Check out drivers who prefer to stay active in BGN like Randy Lajoie, a former BGN series champion.
7.Note that Winston Cup stars like Bobby Labonte, Mark Martin, Jeff Burton and Jeff Gordon enter BGN races occasionally.
8.Remember that a BGN starting grid is set by qualifying sessions held before the race.
9.Look at the colorful BGN cars. Many fans collect die-cast models of their favorite driver's car.
1..Realize that BGN racers use many of the same tracks as Winston Cup competitors, but the series also appears at Nashville, Tennessee; Nazareth, Pennsylvania; and Myrtle Beach, South Carolina.
1..Understand that BGN races are shorter and race speeds somewhat slower than Winston Cup races and race speeds.
1..Note that aerodynamics plays a part in BGN, with spoilers, air dams and drafting techniques.
1..Watch pit stops. A BGN car will leave the track, come to a precise stop, and the crew will change four tires and add 22 gallons of fuel in about 18 seconds.
1..Know that drivers want to conserve fuel, save wear on tires and avoid wrecks.
1..Remember that season-long performance puts a team in the running for the BGN series championship, which includes a large money prize.
Rent a radio scanner in the concession area and listen to the conversations between the drivers and crews.
Use the Internet to keep up with your favorite driver or team. Nearly every BGN participant has a Web site.
Watch the flagman. A green flag means the race is under way. A yellow flag means there's debris or a wreck on the track and the cars must slow down. A black flag waved at a driver means his car is a hazard, and he must take it to the pit area.
With sponsorship dollars in the millions and lucrative TV and endorsement contracts, auto racing is a high-stakes game.
Listening to live scanner traffic at a racetrack is not for tender ears. The pressure for teams to win is enormous, and passions - and language - can be intense.
Youngsters should wear ear protectors while around race cars. Race cars operate with unmuffled engines and can generate harmful noise levels.
1.Extend your right arm as the left ski finishes a gliding stride.
2.Push your pole into the snow at an angle just less than vertical.
3.Continue to push the pole as you slide forward, bringing the right ski into the lead.
4.Bring your left arm into the lead as you complete the right pole plant.
5.Make the shift from one pole plant to another as smooth as possible. A fluid set of pole plants will help your glide tremendously.
6.Visualize the motion: Think of reaching for an item on a shelf and throwing it directly behind you.
Tips: Try to slide along the snow by using only your poles - no foot movement. This exercise lets you judge the strength of your pole plants: On a flat section of trail, you should be able to get moving with simply the motion of your arms.
Warnings: Skiing is a physically challenging sport that can result in serious injury. We recommend that you seek the proper equipment and training before undertaking this activity.
1.Seek help. This is a very serious matter. Avoid denying the problem or keeping it to yourself.
2.Remove yourself from the stalker's reach. This should be your first priority. Cut off all communication with the stalker. Avoid responding.
3.Get a new phone number and make sure it's unlisted. Keep the old phone number; leave that particular phone hooked up to an answering machine.
4.Block your address at the department of motor vehicles and voter registration office. These are steps to cut off contact with the stalker.
5.Have your mail delivered to a private post office box. Avoid accepting a package unless you ordered it or expected it. Shred discarded papers and mail.
6.Consider getting a dog if you don't already have one.
7.Get a cellular phone and keep it with you at all times, even inside your home.
8.Document everything. Keep answering machine tapes, letters, gifts and logs of suspicious happenings.
9.Make several left- or right-hand turns in succession if you think you're being followed while in your car. If the other car continues to follow you, drive to the nearest police station - never home or to a friend's house. Sound your car horn to attract attention.
1..Consult the local police if you receive a threat. Do not hesitate.
1..Get emotional support from the numerous Internet resources (see Related Sites) and from family and friends, neighbors, co-workers and victim support groups. Take care of yourself as best you can.
Let someone down easy instead of giving a definitive "no." Using a nice rebuff on an obsessive suitor might help ward off a problem.
Take a self-defense class and learn security awareness.
Use a locking gas cap on your car.
Never give out personal details to someone online.
Choose a genderless name if you use online chat areas.
Seeking a restraining or protective order is often not advisable. This frequently provokes a stalker to react violently.
If you have any hesitations or suspicions, do not arrange to see anybody you've met online. Steps:
1.Quit smoking if you are a smoker. Children learn by example. However, if you cannot quit, then do not smoke in front of your children and be sure to keep your cigarettes out of their view.
2.Understand that as a parent, you are the most powerful influence on your children. Television, movies, music and advertising will have less of an effect on your children if you are open to frequent dialogue about the dangers of smoking.
3.Talk to your children about the dangers of smoking by the age of 5. Many kids start smoking as early as 11, so it is essential to communicate early on.
4.Be straightforward when you talk to your children about the health hazards of tobacco. Give examples of smoking-related diseases and illnesses, and don't be afraid to tell children about someone they know who has died from a smoking-related illness.
5.Explain that the media often glamorizes smoking. Also, address situations as they occur. Talk immediately to your children about a billboard advertising cigarettes or an actor smoking on television.
6.Encourage your children to feel safe talking to you about smoking. Urge them to ask you questions, and let them know that you will listen without judging.
7.Help your children role-play different ways to say "no" when offered a cigarette by a peer.
8.Know who your children's friends are and whether they smoke. Discuss with your children the dangers of smoking for their friends, and again role-play how to say no.
Contact a family physician or pediatrician for resources if you believe your child may be smoking.
Call the American Cancer Society at (800) TRY-TO-STOP and/or the American Lung Association, Tobacco Free Teens at (800) LUNG-USA for more information about smoking cessation.
Warnings: Avoid lecturing your children when you talk about the dangers of smoking. Instead, be positive, talk openly and encourage questions.