| How to Make Gel Nails Last Longer Posted: 11 Jun 2019 05:00 PM PDT Gel nail polish is a great option to obtain a shiny, durable manicure or pedicure. If you just got gel nails done at the salon, there are things you can do at home to make the polish last as long as possible, such as conditioning your nails, adding clear polish, and protecting your nails from hot water. If you're doing your own manicure, take a few steps both before you begin and while applying the gel polish to preserve your polish. If you follow these steps, you can enjoy a gel manicure that lasts up to 2 weeks or longer! EditPreserving Your Gel Nails After Application - Use cuticle oil daily to condition your nails. Prepping your nails and cuticles before applying the gel polish makes them very dry, so you'll need to put the moisture back in them once your manicure is complete. Dry nails will become flaky, causing the polish to come off prematurely. To keep your nails moisturized apply cuticle oil every day by brushing it on your cuticles and your skin around it.[1]
- For extra softness and conditioning, apply the cuticle oil right before bed and follow up with moisturizing hand lotion.
- Add a thin layer of clear polish over your nails after one week. A great way to prevent chipping gel polish is to reapply a topcoat about a week after the gel manicure. You can use a gel topcoat and cure it with the light. Or, you can use regular clear nail polish and let it air dry. To seal the tips of your nails, run the brush along the top edge first before covering the entire nail with the top coat.[2]
- Continue to reapply a top coat every few days to minimize your manicure or pedicure from chipping.
- Be gentle with your nails. When you have a fresh new gel manicure, be mindful of everything you're doing with your hands and fingers. Even the slightest chip on the edge of the nail can get bigger and lift from the nail bed. So avoid doing things that can damage the edge of the polish, such as tearing open packages or scraping sticky labels off of surfaces.[3]
- Avoid using hot water or cleaning products. If you want your gel manicure to last at least 2 weeks without chipping or lifting, try your best to avoid prolonged exposure to hot water. This means if you plan on washing the dishes or cleaning, wear gloves to protect your nails. Hot water and chemicals from cleaning products can seep into the polish and cause it to breakdown, resulting in chipping and peeling. [4]
EditPrepping Your Nails for a Lasting Result - Don't use hot water or soap on your nails before your gel manicure. Some people like to wash or soak their nails before starting a manicure or pedicure. This is not a good idea, because soap contains oils that can adhere to the nail. This can cause lifting of the gel polish after application. You want your nails to be completely dry, so avoid moisture at all costs before painting them.[5]
- Stay away from tasks that expose your nails to water for at least an hour before gel application, such as washing the dishes or taking a shower. This is because your nails retain water for a while.
- Prep and prime each hand separately for best results. Focusing on 1 hand at a time helps you do an even, accurate job preparing each nail. Start with the hand that's easiest for you, then move on to the hand that feels harder. Go slowly so you'll make fewer mistakes. This will set you up for the best manicure possible.
- Don't rush your prepping and priming process or you'll undermine the purpose.
- Push back your cuticles to clear your nail bed. Applying nail polish over your cuticles can cause the polish to lift and chip after drying. The first thing you should do before polishing your nails is to use a wooden cuticle stick to push your cuticles as far back on each fingernail as possible. If you have a significant amount of cuticles, gently use the stick to scrape them off the nail.[6]
- Use a wooden cuticle pusher instead of a metal one, because wooden ones are soft and won't harm the nail bed.
- You can also use a cuticle remover to soften your cuticles before pushing or removing. However, make sure it is oil-free.
- Buff your nails with a nail buffer. The purpose of buffing is to smooth out the surface of the nail bed and remove any excess dry skin. To do this, hold the buffer parallel to your nail, and buff your entire nail by rubbing quickly back and forth from edge to edge. Try to use no more than 6 strokes per nail, or you may over buff them.[7]
- Use the side of your nail buffer with the coarsest texture. Usually, this side will be colored black.
- Make sure you use a buffer on your nail bed and not a file. A file is very rough, and should only be used for the edge of the nail.
- You can find a nail buffer at most beauty supply stores. Sometimes they are shaped like a rectangular block, while others may be shaped like a Popsicle stick.
- Cleanse your nails with 99% isopropyl alcohol and a lint-free wipe. It is important to make sure that your nails are completely dry and free of debris before applying gel polish. Cleanse by applying 99% isopropyl alcohol to each nail. Pour a small amount on a cotton pad and rub it on each nail. You will see your nails start to slowly appear chalky and very dry. Then, wipe each nail with a lint-free wipe.[8]
- Use nail primer if you want to dehydrate the nail even further. A nail primer will help to dry out the nail bed and assist with the adhesion of the gel polish. It can be purchased at any beauty supply store. Just apply a thin even coat with the brush provided, and allow it to dry. Application of this product will prevent lifting and chipping, especially when applied to the tips of your nails.[9]
- You can dehydrate your nail bed even more by applying pure acetone with a cotton pad. Make sure to avoid the cuticles when applying acetone; you don't want to dry them out too much.[10]
- Apply a thin layer of base coat to your nails. Before starting your gel manicure, apply a gel base coat to each nail. This is a critical step, as the base coat allows the gel polish to completely adhere to the nail. Use the brush that comes with the base coat to paint the entire nail, without touching the cuticle or nail bed. Make sure you also paint the tip of the nail to prevent chipping.[11]
- It's important to avoid getting the base coat on the cuticle or nail bed. If it does, the polish may lift, and the manicure will not last long.
- Dry the base coat under an LED or UV lamp. Immediately after applying the base coat, put your nails under an LED or UV lamp to cure it. If you have an LED lamp, cure the base coat for at least 30 seconds. If you have a UV lamp, leave your nails under for 1 minute.[12]
- Follow the manufacturer's instructions to determine whether the gel polish cures or dries best with LED or UV light. It varies depending on the type of gel polish you purchase.
EditApplying the Gel Polish Properly - Paint thin layers of gel polish on your nails. When putting on nail polish, make sure you apply thin layers. To do this, dip the brush in the nail polish, then wipe a little bit off the side of the container before touching the brush to the nail. If you apply thick layers with too much polish, they might not completely dry and that will cause smudging.[13]
- Apply at least 2 thin layers of polish, but no more than 3.
- Work quickly, focusing on 1 hand at a time for precision. The gel polish will set more evenly if you apply it quickly. Brush the polish on as fast as you can without being sloppy, then go immediately to the next nail. Finish all of the nails on 1 hand before you turn your attention to your other hand, which will help you keep your results as neat as possible.
- You don't need to rush, but you also don't want to take your time. Don't pause between nails, spend a lot of time dipping your brush, or stop to examine your work after each nail.
- Avoid getting gel polish on your cuticles and skin. It is important to avoid getting any gel polish on your cuticles or skin while you're painting your nails. Even a small drop of polish on your skin can cause it to separate from the area after it dries because this prevents the nail from being fully sealed. This is because gel polish does not adhere to the skin.[14]
- If you accidentally get the gel polish on your skin or cuticle during application, quickly remove it with a wooden cuticle stick or cotton swab before curing it.
- Cap the gel polish on the tip of the nail for each layer you apply. When applying gel polish, make sure to cap the edges of the nail. To do this, paint the entire nail, and then paint over it a little bit underneath the edge of the nail. This will help to delay chipping because the polish will wrap around the nail and cling to it. When it does start to chip, you won't notice it because it will chip on the edges first before coming off the tip of the nail.[15]
- When capping the edge, make sure the coat is as thin as possible to avoid peeling.
- Cure each coat completely before adding the next coat. The most important part of the gel manicure is arguably using either UV or LED lights to cure the polish. The lighting is used to dry and harden the gel polish, making it last longer than a regular manicure. Leave your nails under the light for the recommended amount of time right after you apply a coat. Gel nails under LED lights take about 30 seconds to cure on average, while UV lamps take 1-2 minutes to cure.[16]
- Keep in mind that UV bulbs need to be changed on a regular basis. If not, the light will dim, resulting in dull gel colors and faster chipping. LED bulbs do not need to be changed.
- UV lamps should be at least 36 watts, while LED lamps need to be 18 watts for most gel polish brands to fully cure. [17]
- Add a top coat and cure it under the lamp. Once you finish applying a few coats of your gel polish, finish off your manicure with a topcoat. This is an important step to seal the gel, and it adds an extra layer of protection. As with the base coat and gel coats, avoid getting the top coat on your skin and cuticles. Cure it under the UV or LED light when you're finished applying.[18]
EditThings You'll Need - Cuticle stick (wood)
- Nail buffer
- 99% isopropyl alcohol
- Lint-free wipes
- Nail primer
- 100% acetone (optional)
- Base coat
- LED or UV Lamp
- Gel polish
- Topcoat
- Cuticle oil
- Use products from the same brand, if you can. These products are designed to work together, so they'll create a better bond after application. This can help your manicure last longer.
EditReferences
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| How to Tie an Anklet Posted: 11 Jun 2019 09:00 AM PDT Whatever kind of ankle bracelet you might have, tying it is a quick and easy process. If you want a knot that you can easily adjust, opt for a sliding knot. This is a particularly good option if you want to be able to easily remove the anklet. If you are wanting to leave your anklet on for a long period, use the simple knot to hold it in place. If your anklet has a loop and 2 threads, opt for the loop technique. Each of these methods will hold your anklet securely in place for as long as you want to wear it. EditCreating a Sliding Knot - Wrap the ends of the anklet around your ankle. Place the middle of the anklet at the front of your ankle. Then, take each end of the anklet and wrap them all the way around your ankle so that they both cross at the back of your foot and meet at the front of your foot.[1]
- This knot works best on anklets with at least of extra cord at each end.
- This knot will work with any type of string or cord.
- Create a small loop from the end of anklet. Take 1 end of the anklet in your hand and create a loop that is approximately in diameter. If the rope is thick, make the loop slightly bigger so that there is a visible hole in the middle.[2]
- If your cord is short, make the loop from the end of the cord.
- Wrap the end of the cord around the base of the loop twice. Hold the loop firmly against the anklet string that is wrapped around your angle. Then, take the end of the cord and wrap it over the base of the loop and around the anklet string. Repeat this process to create a sturdy loop.[3]
- Use the end of the cord that has the loop in it to create the wrap.
- Pull the end of the cord through the loop and pull it tight. Push the end up straight up and through the loop. Pull it tight and push the loop down toward the anklet. This secures the knot and holds 1 side of the anklet in place.[4]
- If necessary, trim off the end of the cord so that you don't trip over it.
- Repeat the same process on the other side of the anklet. Take the other end of the cord and create a loop. Then, wrap the end of the cord around the loop and tuck it through the loop to secure the knot in place. These knots are really sturdy and don't come undone easily.[5]
- Once again, use a sharp pair of scissors to trim off any extra cord.
- Slide the knots back and forth to adjust the size of the anklet. To make the anklet smaller, simply pull the knots toward each other. If you want the anklet bigger or want to remove it, pull the knots away from each other.[6]
- This anklet knot is great if you are giving it is as a gift, as the receiver can easily adjust the anklet to the right size.
EditMaking a Simple Knot - Pinch the ends of the anklet where you want the knot to be. Wrap the anklet around your ankle and then hold the ends together. This allows you to decide how tight you want your anklet to be. Make sure there you can fit at least 1 finger under you anklet, as this gives room for your ankle to swell slightly in warm weather.[7]
- Hold the ends at the front of your angle so that they are easy to knot.
- Tuck the ends loosely behind the anklet. Use 1 hand to keep pinching the anklet in place and use your other hand to pass the ends of the anklet underneath the end strings that you're pulling forward from your ankle, creating a loop that looks like a "4".[8]
- It is easiest to use your dominant hand to loop the ends.
- Pull the ends of the anklet up through the loop that you created. Push both ends of the cord through the loop and pull them tight to secure the knot. Release your pinch on the anklet, as the knot is now holding it in place.[9]
- If necessary, trim the ends of the anklet to your desired length.
EditTying a Bracelet with an Existing Loop - Thread both pieces of thread through the loop. Wrap the anklet around your ankle and push both the threads down into the loop. Pull the threads taught so that the anklet tightens against your ankle. Allow the bottom thread to hang down below your ankle and hold the top thread above your ankle bone.[10]
- This technique works for anklets with a larks' head buckle or a half hitch knot buckle, both of which are loops woven loops at one end of your anklet. The other end should have two braids or threads to tie around the loop.
- Push the top thread through the loop and pull it downward. Take the thread that is above your ankle and thread it down into the loop. Then, thread it downward so that it lies beside the other thread. Pull the thread tight to secure the knot.[11]
- Hold this thread on the right side of your ankle to identify which thread is which.
- Poke the other thread back through the loop. Take the the left piece of thread and push it down into the loop and pull it out through the other side. Hold it above your ankle so that you can easily distinguish between the threads.[12]
- If the anklet feels loose, tug the thread firmly.
- Pull the top thread down through the loop. Take the same piece of thread and poke it down through the loop. Then, pull the end of the string down toward the bottom of your place. Pull the string tight to secure it in place.[13]
- If you want the anklet to feel extra secure, double-knot the 2 threads.
EditReferences
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| How to Get in Shape for Rock Climbing Posted: 11 Jun 2019 01:00 AM PDT Rock climbing is a fun but challenging sport, and being fit will help you climb safely. Getting in good shape for rock climbing requires both strength training and cardio, as you'll need both for climbing. It's also best to eat a healthy, balanced diet that fuels you and your workouts. With hard work and determination, you can climb higher and longer! EditStrengthening Your Upper Body and Core - Do finger hangs to strengthen your hands and improve your grip. Use a sturdy door frame or a low tree branch. Lift yourself onto your toes and grip the door frame or branch with the top half of your fingers. Lift your legs so that you're hanging. Let yourself hang for 5 seconds, then release and rest for 5 seconds.[1]
- Repeat the exercise for 1 minute, which means you should do 6 reps total.
- Use the pads on the top half of your fingers to hold you up.
- This exercise will help you get used to supporting your weight on a ledge.
- Perform pull-ups to build arm and shoulder strength. Grip a stable bar with your hands shoulder-width apart. You can use an overhanded or underhanded grip. Bend your legs behind you so that you're hanging from the bar, then slowly pull yourself up. Raise your chin above the bar, then lower yourself slowly back to start. Make sure your muscles are controlled and engaged the entire time.[2]
- Do 2-3 sets of 6-10 pull-ups.
- To increase the challenge and build more strength, pull yourself up as quickly as you can, then slowly lower yourself for a 5 count.
- Alternatively, do chin-to-knuckle pull-ups by pulling yourself up to 1 side. Touch your chin to the top of your knuckle, then release. Alternate sides as you do your pull-ups to mimic the movement of rock climbing.
- Do planks to build your upper body and core strength simultaneously. Planks help you build the strength you need to hold yourself up and support your own weight while you're climbing. Lie on your stomach, then get into push-up position with your palms directly under your shoulders. Slowly push yourself off the ground, balancing your weight on your palms and toes. Keep your core tightened to support a straight back. Hold the plank for as long as you can or up to 2 minutes.[3]
- If you can't hold your plank for 2 minutes, hold it as long as you can. Then, rest and repeat until you've held a plank for a total of 2 minutes.
- Don't let your back slouch or stick up your butt while you're doing your planks.
- Perform push-ups for a more intense core and upper body workout. Push-ups help you build the muscles you need to lift and lower your body weight. Lie down on your stomach, then place your hands under your shoulders. Engage your core, then slowly push yourself off the floor. Balance on your palms and toes, keeping your back straight. Hold for 2-3 seconds, then slowly lower yourself down to the floor.[4]
- Do 1-3 sets of 10 push-ups.
- Don't point your butt up into the air or let your back slouch.
- To make your body work harder, try putting your hands slightly above your head. Form a diamond shape with your hands, angling your elbows outward. These are called diamond or superman push-ups.
- To make your push-ups more challenging, do them on an incline. Put your feet on a chair, stair, or sturdy box, but keep your lower body on the ground. Slowly perform your push-ups in this position.
- Go to a rock climbing gym and climb the beginner wall. This will help you get practice with climbing while you build up your strength. Tell the employees you're a beginner and what your goals are. They'll help you pick the right course for you.[5]
- It's a good idea to visit the rock climbing gym 2-3 times a week as you build up your strength. You don't need to wait until you've built up your fitness to do beginner climbs.
EditBuilding Your Leg Strength - Perform single-leg pistol squats for strong, flexible legs. Stand with your feet hip-width apart and your arms extended out in front of you. Extend your left leg out in front of you with your knee straight, your toe pointed, and your foot not touching the floor. Slowly lower your body down by bending your right leg. Keep your right knee in line with your foot, not letting it go out past your toe. Hold for 30 seconds if you can, then slowly rise back to your starting position.[6]
- Do 1-3 sets of 5-10 pistol squats on each side.
- Hold the squat for as long as you can. If you need help balancing, hold onto a chair or the wall.
- Your legs need to be strong and flexible so you can propel yourself up the wall or summit.
- Perform jumping lunges to build explosive strength for climbing. Step forward with your right leg, then slowly lower yourself down by bending your right knee. Keep your knee in line with your foot and don't extend it past your toe. Then, explode off the floor, jumping back into your starting position. Repeat on the other side.[7]
- Do 1-3 sets of 8-10 jumping lunges on each side.
- Do box jumps to strengthen your legs for propelling yourself upward. Stand with your feet hip-width apart in front of a sturdy box. Lower your body into a slight squat and swing your arms back. Then, swing your arms forward and propel yourself up onto the box, landing in a slight squat. Finally, jump back down to your starting position.[8]
- Do 1-3 sets of 3-6 box jumps.
EditImproving Your Cardio Fitness - Get 30 minutes of cardio exercise 5-7 days a week to build endurance. Cardio activity will help condition your body and improve your endurance level. In fact, it's best to get at least 150 minutes of moderate cardio activity each week to maintain a healthy body. Make sure you do your cardio exercise 5-7 days a week. For instance, you might try the following cardio exercises:[9]
- Do short sprints to improve your fitness so you can climb longer. Mark off a distance of about , and place additional markers every . Sprint from the start to the finish and touch the baseline. Then, sprint back to start and touch the baseline. Turn back around and sprint to your 2nd-to-last marker. Continue sprinting back and forth until you've touched each baseline and run back.[10]
- Shorten your sprint by on each turnaround.
- Walk up and down stairs with weights to simulate climbing. Wear a weighted vest or a heavy backpack or carry hand weights. Walk up at least 1 flight of stairs, then walk back down. Continue climbing up and down the stairs for at least 10 minutes. Go as fast as you safely can.[11]
- Try to go for 30 minutes.
- This will help you build your climbing endurance.
EditEating a Healthy Diet - Get 50-60% of your calories from healthy carbohydrates (carbs). Choose nutritious, complex carbs for most of your meals to help fuel your body during your workouts and recovery.[12] The best sources of carbs include vegetables, fruits, beans, legumes, and whole grains. Include these foods in each of your meals.[13]
- For example, you might eat oatmeal for breakfast, a salad at lunch, apple slices for a snack, and lentil soup for dinner.
- To figure out how many grams of carbs to eat, multiply your calorie goal by .5 for 50% or .6 for 60%, then divide by 4 because there's 4 calories in a gram of carbs. For instance, if you planned to eat 2,000 calories a day, you'd multiply 2,000 x .5 = 1,000. Then, divide 1,000/4 = 250. This means you'd eat 250 grams of carbohydrates a day.
- Make 30-35% of your calories lean protein. Protein helps your body repair and fuel your muscles, so it's an essential nutrient.[14] Choose lean options like poultry, fish, low-fat dairy, beans, legumes, nuts, tofu, or veggie burgers. Eat a source of lean protein at each meal.[15]
- For example, you might add 1% milk and sliced almonds to your oatmeal at breakfast, grilled chicken to your salad at lunch, and peanut butter to your apple slices. Lentils contain protein, so you'd already be eating protein if you were eating lentil soup.
- To calculate how much protein you need, multiple your calorie goal by .3 or .35, then divide by 4. For a calorie goal of 2,000, multiply 2,000 x .3 = 600. Then, divide 600/4 = 150. You'd eat 150 grams of protein.
- Get 20-25% of your calories from healthy fats. Your body needs fat to stay healthy and recover after your workouts.[16] However, you want to choose healthy fats, such as monounsaturated fats, polyunsaturated fats, and omega-3s.[17] However, eat fewer saturated fats and avoid trans fats. Get most of your fats from fatty fish, nuts, natural oils, avocado, and peanut butter.[18]
- For instance, you'd get fat from the sliced almonds on your oatmeal, the salad dressing on your salad, and the peanut butter you ate as your snack. You can add fat to your lentil soup by sauteing your aromatic soup veggies, like onions and garlic, in oil before you make the soup or by sprinkling cheese over your soup.
- To figure out how much fat you need each day, multiply your calorie goal by .2 or .25, then divide by 9 because there's 9 calories in a gram of fat. For a 2,000 calorie goal, you'd multiply 2,000 x .2 = 400. Then, divide 400/9=44.4. You could round this to 44 grams of fat per day.
- Eat about 25-30 g of nutritious carbs 30 minutes before a climb. Carbs fuel your body, especially during a hard workout. You don't want to feel full, but eating a light high-carb snack can give you the power to complete your workout. Stick to healthy, nutritious carbs, like fruits, veggies, and whole grains.[19]
- If you're going on a short climb, choose easy-to-digest carbs like bananas, dried fruit, oats, or sweet potatoes.
- For longer climbs, opt for complex carbs, such as brown rice, beans, or quinoa.
- It's best to avoid sugar packs or processed snacks, as these don't contain as many nutrients.
- Consume protein and carbs within 30 minutes of working out. Choose a snack that's high in protein and carbs but has less than 5 grams of fat. This will help refuel your body post-workout so your muscles can recover and rebuild.[20]
- For instance, you might drink a protein shake, eat Greek yogurt with cut up fruit, or snack on string cheese and a serving of grapes.
- Drink at least of water daily to stay hydrated. Your body needs plenty of fluids to fuel your workouts, maintain your body, and recover post-workout. Sip on water throughout your day, and add in more foods that hydrate you, such as fruits or soup.[21]
- If you don't like water, try flavoring it with sliced fruit. As another alternative, you can drink tea or other fluids instead.
- Since you're likely very active, you may need more water every day. Increase your water intake if you feel thirsty or tired.
- Stretch after your workouts.
- It's helpful to track your progress in a journal or day planner.
- YouTube has lots of great videos on how to climb using proper technique. Take advantage of this! Proper technique is just as important as strength and cardio.
- Get between 8-9 hours of rest each night for faster recovery and improvement.
- Try not to be intimidated by better climbers. Instead, ask them for advice. Remember, they were once where you are.
- Don't attempt any outdoor climbing without first learning all the basics of safety.
- If you feel a little too much strain in your hands, stop training and take a week or 2 to let them recover.
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