By doing this you make sure everyone starts from the same place and all they have to remember is how many mats to put on the box. The most efficient way I’ve found to ensure depth is to lower all your boxes to the lowest setting then duct tape, weld, or do whatever the hell you have to do to keep the athletes from messing with the adjusting pins. Take note of the box height and the number of pads needed for the athlete. Knee angle has NOTHING to do with proper box height. Now, adjust the box height so the top of the kneecap is parallel with the crease of the hip. Then, have the athlete sit on the box while maintaining a perpendicular shin angle to the floor. In order to do this properly, have the athlete stand in front of the box like they are about to squat (stance must be the same). This may be one of the biggest mistakes I see when I watch people box squat online: the box height is not set correctly. It’s a good idea to do some close stance work on max effort days every second or third week after they have the wide stance variation nailed down. On max effort days, after most of the athletes were good at box squatting (usually three weeks), we would wide stance box squat two thirds or half of the time. Again, more work was being done with less weight. These free squats would typically replace speed pulls or kettlebell swings in the template. The new stimulus was enough to get a great training effect without destroying their legs.Īthlete feedback was very good with this. The athletes were still encouraged to accelerate the weight on the way up. We had great success lowering the bar weight by about 10%, leaving the accommodating resistance on, pulling the box out, bringing the stance in slightly (shoulder width), and doing sets of three to five reps without the box. A great way to incorporate some free squatting is to put it in after your speed squats. This allowed us to work on a weak area, the hips, with lower weights. When squatting on dynamic days we always used a wide stance. We used the box squat 99% of the time with 99% of our athletes. We hardly ever did "agility work" and our athletes' agility scores consistently improved. This has great transfer to change of direction. When performed correctly the athlete drives out (laterally) on their feet. They avoid pausing on the box like there’s a cattle prod on the box because they are so used to drawing on their stretch reflex to reverse momentum.īox squatting also trains lateral ability. Don’t believe me watch a group of athletes who are accustomed to training with free squats, box squat for the first time. When the athlete pauses on the box then explodes into the bar violently, this trains first step ability. So much of athletics is first step quickness, or going from a semi-static to dynamic contraction in a split second. Proper depth is achieved by setting your box height correctly (shown in the video).īox squats will also develop first step ability. How many times have you heard a coach describe an athlete as too stiff and say that he can't open up at the hips? Box squatting builds mobility through strength. The wide stance and hitting proper depth also helps build mobility in the hips. It’s very common for an athlete's feet to go wider than shoulder width on the field, so we need to have strength out there too. The wide stance used when properly box squatting will better prepare the athlete for the rigors of their sport. RECENT: Why You Should Use the Conjugate Method for Your Athletes So why wouldn’t we build recovery into our training when we can? Why would any athlete take steroids? To aid in recovery. Quarter squatting with a narrow stance is NOT stimulating your glutes and hamstrings optimally. Getting back in the hips and close to depth-which happens in proper box squatting-will allow the athletes to achieve this. Everyone talks about stimulating and training the glutes and hamstrings, and a large component of stimulating a muscle is having optimal lengthening on the eccentric portion of the movement. Correctly performed box squats allow the athletes to load the glutes and hamstrings, which saves the knees. When done correctly, it will also take a ton of stress off of their knees. Using the box squat allows us to continually get them stronger and more explosive without trashing them for practice and competition. Breaking up the eccentric-concentric chain helps the athlete recover from training much more quickly.Īthletes have to deal with and perform well at practice for their given sport. Another big advantage to box squatting is that it improves their ability to recover from training. We could have most of our athletes proficiently doing their primary lower body movement within a week. The primary reason I use the box squat with my athletes is the small learning curve.
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So first of all, the Noble Collection wands are indeed the same, generally speaking, no matter where they are sold. Just found NC's UK site that will let me answer this a lot more clearly than I was trying to, lol. If anyone notices any inaccuracies, my apology, please correct them. Okay, I'm going to try to go on what I remember from looking at them a year or two ago.
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Ĭhanging locations temporarily for work, school, or an extended vacation can be exciting. Finalize the paperwork and receive your updated ID card.Visit the DMV, and inform them of your new temporary address.Call and ask what type of documentation you’ll need to update your identification card.Identify your new city’s local Department of Motor Vehicles (DMV).Follow the steps below to update your license: In addition to establishing a temporary COA for your move, you may be required to update your driver’s license if you’re moving out of state or establishing residency in a new location within your current state. You’ll have to either pick them up from the post office or pay a fee to have them shipped to your temporary address. The USPS will forward all First Class Mail for free, but may not forward packages and other types of mail. However, establishing a temporary change of address ensures you still receive important messages and letters. On top of settling into a new short-term location, you need to decide how you will handle mail. postal service customer care department directly. If you don’t receive any communication confirming the address change, contact the U.S. However, it’s important to check your email for a confirmation of your request. The online system notifies USPS immediately when you submit an address change on the official website. Notify USPS of a Temporary Address Change Wait for a confirmation email to ensure your change of address is set up correctly.Pay associated fees for identity verification using a credit or debit card.Verify your identity through a one-time passcode or verification link.If your temporary address is a PO box, enter it in the street address field. Fill out all necessary information on the electronic forms. Visit the USPS Portal to begin the COA process.Gather important information, including your current and temporary address, start date for mail forwarding, and end date for forwarding services.However, we recommend visiting your local post office if you have questions about the process or want to verify everything is correct.īelow are the steps to follow to request a temporary change of address online: Requesting an official USPS change of address at is often the easiest and fastest route. You can place a COA order online or in person. Read the steps below to help simplify the process. It may seem daunting to request a temporary COA. For many people, a temporary change of address is most beneficial when they go to school, travel for work, or spend part of the year at a vacation home. After the specified time period, your mail carrier will once again deliver mail to the original address. Ī temporary change of address forwards your mail for up to one year. This option is suited for anyone buying a new home, switching apartments, or relocating across the country. However, the extended mail forwarding timeline will vary.Ī permanent change of address notifies the post office to send your mail to the new address provided indefinitely. Both choices allow you to forward mail from your current mailing address to a new location. USPS offers two change-of-address options-temporary and permanent. Postal Service and set up mail forwarding for your time away. The following guide will walk you through the steps needed to establish a temporary change of address with the U.S. Unlike a permanent change-of-address (COA) request, a temporary change of address is perfect for those who are relocating from their homes for 15 days up to one year. However, when you buy something through our retail links, we may earn an affiliate commission. All products and services featured are independently selected by our editors. We'll deliver your poster right to your door, framed and ready to hang on your wall. Simple, pack your poster up into our packaging and ship it back to us–for free. We'll send you pre-paid packaging ( a tube or a flat mailer). (To get started, select "Physical Photo or Art" here.) Upload the image to, and then choose your frame style. Next, while it’s laid out flat, take a quick photo of your poster to preview how it will look framed. Our experts will meticulously measure it once it arrives in our studio. Here’s how: First, measure your poster–an approximate size will do. If you choose to mat it, your finished frame will be 6 to 8 inches larger than the poster.Īt Framebridge, we make it truly easy to frame your favorite posters. Without a mat, your finished frame will usually be one to two inches wider and longer than your poster itself. Our designers build your poster frame based on the size of your art (the frame opening), which means the size of your finished frame will vary depending on the style you choose. From there, we custom build your frame to exactly fit your poster and then we ship it to you, ready to hang! With Framebridge, you simply submit your art and select your frame style. If you’d rather not search high and low for one with exactly the right dimensions, custom framing is a smart option. There are multitudes of poster frames out there. Follow this guide to frame with confidence, and browse all frames for ideas and inspiration. Is it finally time to frame that vintage Michael Jordan poster that you’ve had since college? What about the print from the New Orleans Jazz Fest that blew your mind? We’re here to help you choose the best frames for your oversized memorabilia. CVS PharmacyĬVS pharmacy is where you can get a UK passport photo in the U.S. All for a price of just one cent shy of $15. When that is taken care of, two copies of perfectly made passport photos should find their way to you in under an hour. Once you’re in, you just need to make sure you apply for a UK passport photo, so the proportions are up to British standards. According to the company’s website, the vast majority of their stores can provide passport photo services. The second-largest pharmacy chain store in the United States, Walgreens will make sure you get a UK government-compliant passport photo. For your convenience, several places remember about other passport photo requirements and offer to crop the pictures in such a way, which will be deemed satisfactory. Your passport application can be completed. Luckily, even if we’re a long way from the United Kingdom, there still are services that cater to the needs of British citizens, so you’ll be fine. It needs to be of the correct size by default. If you attempt to cut a larger photo, trying to “make it fit”, that won’t do. Please be advised, that should you upload a photo that does not follow that size requirement, your passport application will stall. The passport photo size, dictated by the government-issued, official guidelines is 45mm x 35mm. Do You Need A Passport to Go to Hawaii?.Do You Need a Passport to Go to Mexico?.
But just tell me the minimum amount of exercise I need to get these effects." Whenever I explain the brain-changing benefits of exercise to people, the response I usually get is: "Okay, this is all very interesting. In many ways, exercise is like a supercharged 401(k) for your brain - and it's even better, because it's free. So while exercising won't completely prevent or cure normal cognitive decline in aging, doing it consistently can help reduce or delay the onset of it. Longitudinal studies in humans suggest that regular exercise can increase the size of the hippocampus and prefrontal cortex, both of which are susceptible to neurodegenerative diseases such as dementia and Alzheimer's. Imagine your brain as a muscle: the more workout you put into it, the stronger and bigger it gets. It protects your brain from aging and neurodegenerative diseases Researchers have shown in rats and mice that running ramps up the creation of new brain cells in the hippocampus, a small seahorse-shaped part of the brain devoted to memory formation and storage.Įxercise also can improve the health and function of the synapses between neurons in this region, allowing brain cells to better communicate. This is essential to improving cognitive function. One of the most significant benefits of exercise, scientists have found, is that it promotes neurogenesis, or the birth of new brain cells. It promotes the growth of new brain cells Studies have also shown that one workout session can improve your reaction times - which means, for example, that you're going to be much faster at catching that cup of coffee before it falls off the table. I recommend activities that increase your heart rate, such as brisk walking, running, swimming, cycling, playing tennis or jumping rope. This is an immediate benefit that can last for at least two hours after 30 minutes of exercise. In one of my lab experiments, I found that a single workout can help improve your ability to shift and focus attention. When I'm crunched for time, I'll simply pace a few laps around my dining room table. No gym membership? Take a short walk, or use the stairs instead of the elevator. It only takes between 10 and 30 minutes of daily physical activity to instantly life your mood. (Think of them as a neurochemical "bubble bath" for your brain.) These substances can decrease feelings of anxiety and depression. Studies have shown that every time your move your body, a number of beneficial neurotransmitters, including dopamine, norepinephrine, serotonin and acetylcholine, gets released into your brain. a 3/8' thick rough coat of plaster or maybe a rough coat and scratch coat that are very similar in composition, where the rough coat is from the 3/8' mark to the 5/8' mark on your tape. a 3/8' thick layer of rock lath or gypsum board lath. Leaving plaster in place also eliminates the need to remove and reinstall the finish trim, which even with the most careful effort can split. Hi to everyone at the MSE forums Were currently renovating our 1930s semi-detached property and as part of the renovations we would like to replace the existing lath and plaster walls with modern plasterboard and plaster. So from the top down and starting at zero on your tape, we have. Why should you keep and repair plaster walls rather than remove them in favor or drywall? Plaster is more durable than drywall, more effective in deadening noise, and the lime in the material helps resist mold. This practice largely faded by the 1960s, leading to today’s practice of finishing the seams of the wallboard and painting the paper surface. Initially, wallboard was installed as the backer, replacing the lath, and then coated with layers of finish plaster. Early wallboard came in smaller panels, typically 2’x4’ or 2’x8.’ Today, standard drywall comes in 4’x8’ or 4’x12’ lengths.ĭrywall allowed builders to rapidly cover large sections of framing. The product featured cured plaster sandwiched between two sheets of heavy stock paper commonly known today as drywall. In the 1930s, a new form of pre-made plaster board appeared on the market. If you examine plaster up close, you can see the different layers if you look at it in profile. The finish coat traditionally contained more lime, creating its white color. Once the brown coat cured, the next coat was scored or scratched before it cured to give a firmer grip to the final smooth finish coat. The brown coat derived its name from the color of the first materials troweled on to the wall. Plaster walls were typically created through a three-step process - brown coat, scratch coat, and finish coat. The labor-intensive process of installing lath gave rise to time-saving inventions, such as wire lath in the 1920s. Machine-cut lath appeared in the industrial era of the mid- to late-1800s. As solid wall construction gave way to wood frame construction, builders used quarter-inch hand-cut wood slats. First, you’ll repair the lath and then patch the hole. In ancient construction, plaster went directly onto masonry or other walls. Hanging Kitchen Cabinets On Lath And Plaster Walls. If you’re dealing with damaged lath and plaster wallsfor example gaping holes in the wall because of electrical workhere are techniques you can use to repair them. Lath comes in many forms and has changed over the millennia. SHIP/SMP representatives provide free and unbiased Medicare counseling for any questions, abuse, or concerns they will also screen Medicare beneficiaries for Low-Income Assistance Programs. SHIP (State Health Insurance Assistance Program) and SMP (Senior Medicare Patrol) are administered locally by the Upper Cumberland Development District and cover all 14 Upper Cumberland counties. Please call SHIP at 93, visit the Upper Cumberland SHIP Facebook Page at /UCSHIP, or email to register or learn more. SHIP is a federally funded program administered through the Area Agency on Aging & Disability (AAAD). The class will consist of training on Parts A, B, C & D, as well as Medigap policies and ways to prevent Medicare fraud. until noon at the Upper Cumberland Development District located at 1104 England Drive in Cookeville. Upper Cumberland SHIP (State Health Insurance Assistance Program) is conducting a series of FREE ABCs of Medicare! classes this month on Thursday, Jan. Once there, you’ll find answers to your most common questions and more information on the different Medicare plans offered in your area.Are you eligible for Medicare and curious about your plan options? In fact, is a great place to start all your research. Visit to explore the formulary of approved drugs for your Part D plan as well as their prices, organized by tier. Every Part D plan has its own list (i.e., a “formulary”) of covered medications. While Medicare Advantage plans often offer prescription drug coverage, insurers also sell federally standardized Medicare Part D plans as a standalone product to those with Medicare Part A and/or Part B. In other words, comparing prices and services offered from different vendors may be the best way to find a Medicare Advantage plan that works for you. This is due to unique provider networks, premiums, copays, coinsurance, and out-of-pocket spending limits. Although these plans come with standardized minimum coverage, the amount of additional protection offered can differ drastically from one person to the next. MA plans are offered by private companies approved by the federal government. Sometimes called “Medicare Part C,” Medicare Advantage (MA) plans are often viewed as an all-in-one alternative to Original Medicare. The premiums vary, according to the Medicare recipient’s income level, but the standard monthly premium amount is $144., and the current yearly deductible is $198. Part B does come with some costs, however, which are adjusted annually. Part B covers physicians’ fees, outpatient hospital care, certain home health services, durable medical equipment, and other offerings not covered by Medicare Part A. Knowing the limitations of Part A, some people look for other choices when it comes to managing the costs of extended care. During days 21-100, a $176 daily coinsurance payment may be required of you. Under the current Part A rules, you would pay $0 for days 1-20 of care in a skilled nursing facility (SNF). Many pre-retirees are frequently warned that Medicare will only cover a maximum of 100 days of nursing home care (provided certain conditions are met). One thing to keep in mind is that, while very few beneficiaries must pay Part A premiums out of pocket, annually adjusted standard deductibles still apply. In general, Part A covers inpatient hospital care, skilled nursing facility costs, hospice, lab tests, surgery, and some home health care services. Whether your 65 th birthday is on the horizon or decades away, understanding the different parts of Medicare is critical, as this government-sponsored program may play a role in your future health care decisions. If you need to restore the formatted USB due to accidental deletion, formatting, improper operations, or other reasons, you can still use DiskGenius which has very powerful data recovery features and can deeply scan your USB drive to recover lost data as much as possible. During the process of formatting the USB drive, do not interrupt the operation, otherwise it may cause problems such as USB drive damage and data loss. Point 3: Do not interrupt USB drive formatting. The formatting speed of a USB drive depends on factors such as its capacity, formatting method, and computer performance, and usually takes several minutes to several hours. Point 2: Format speed of USB flash drive. Because formatting will clear all data in the USB drive. Before formatting the USB drive, be sure to back up important data in the drive. Point 1: Back up important USB drive data. What should I pay attention to when formatting a USB drive? USB formatting can clear all data inside it, ensuring confidentiality and security.Ģ. At this point, performing a USB drive formatting operation can restore the USB drive to its factory state and solve these problems. When using a USB drive, due to unpredictable factors such as virus infection, file system errors, read/write errors, etc., the data inside the USB drive may become unreadable, damaged, or unusable. Reason 1: Repair damaged or unusable USB drives. When DiskGenius requests confirmation of the operation, click "Yes" and the partition will be quickly formatted.ġ. Select the file system, cluster size, volume label, and then click the "Format" button. Select the partition you want to format, right-click it and choose "Format Current Partition" from the context menu. The operation is very simple and convenient, suitable for all groups of people. Even then the USB drive is larger than 32 GB, it can also format the USB drive as FAT32. Currently, DiskGenius supports formatting partitions to NTFS, FAT32, FAT16, exFAT, EXT2, EXT3, and EXT4 file systems in Windows. Method 3: Use third-party disk formatter to format a USB drive as FAT32/Ext4 in WindowsĭiskGenius Free Edition is a powerful computer tool that also supports the function of formatting USB drives, hard drives, SSDs, SD card, etc. This method is a bit complex, and it is not recommended for users who are not familiar with computers to choose. Select volume n (n refers to the drive you want to format)įormat fs=fat32 quick (If you need to format the storage drive to another file system, such as exFAT, please replace this command with format fs=exFAT quick) Enter the following commands in sequence and press Enter once after each command line Enter cmd in the search box and run the command prompt as an administrator. How can we format a USB drive through diskpart in Command Prompt? The specific operation process is as follows. However, it should also be noted that if the USB drive space is greater than 32GB, formatting cannot be successful. The command prompt is a good tool for computer professionals, as it can accomplish various computer tasks with a few short lines of commands without the need for unnecessary operations. Use Command Prompt to format a USB flash drive to FAT32 Select "FAT32" (or any other desired file system) in the file system column, and then click "OK" to perform the format USB drive task. Right click on the USB drive you want to format and select "Format". Press Win+R and enter diskmgmt.msc, then press the confirm key to open the disk management tool. The built-in Disk Management in Windows is a very practical tool that can help users complete many basic disk management tasks. How can USB drives be formatted? The following methods can help you format your USB drive easily! Sometimes USB drives may carry viruses or require significant memory release during use, they must be formatted. In this article, we will explain the things about USB formatting to you. However, how to format USB drives? What are some useful USB formatting tools? The formatting of USB drives may still contain some small knowledge that you may not know. When there are too many or less important files stored on USB drives, we can choose to format them. The convenient storage and portability of USB drives have brought great convenience to our daily lives, but the capacity of USB drives is also limited. Does anyone know how to do this? Thank you very much!" I want to format my USB drive to store some of my current photos. "Friends! As my USB drive is full of previously saved files, these files are no longer useful. |
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