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12 Strength And Flexibility Exercises US Olympians Swear By

For these Olympic athletes, 2016 was an epic year, and they’re definitely not slowing down. Here, Team USA reveals the strength and flexibility exercises and stretches they rely on to keep them at peak performance—in an Olympic year, or in between. Simone Biles, Gymnastics Share via Pinterest Paul Jung Biles, the most decorated American gymnast […]

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For these Olympic athletes, 2016 was an epic year, and they’re definitely not slowing down. Here, Team USA reveals the strength and flexibility exercises and stretches they rely on to keep them at peak performance—in an Olympic year, or in between.

Simone Biles, Gymnastics

Paul Jung

Biles, the most decorated American gymnast in history, dominated the Games and won five medals. Still, she approaches every meet like it’s her first—with the focus and energy to set new records.

Her Go-To Moves

Up your flexibility with these stretches from physical therapist and athletic trainer Carrie Gaerte, who works with USA Gymnastics.

Seated Spinal Stretch Sit on a step, feet flat in front of you, knees above hips, hands behind neck, fingers interlocked, elbows in. Lift chin and look up as you extend upper back. Return to start for 1 rep. Do 10 reps.

Reclined Half-Pigeon Lie on back with knees bent, left foot flat, right foot flexed over left knee. Reach behind left thigh with both hands and gently pull toward chest. Hold 30 seconds; release for 1 rep. Do 3 reps per side.

Achilles Extension Start in a lunge with both knees bent 90 degrees. Straighten back leg and bring heel to floor. Hold 20 seconds; return to start for 1 rep. Do 3 reps per side.

Kami Craig, Courtney Mathewson, and KK Clark, Water Polo

Paul Jung

Water Polo player Kami Craig, Courtney Mathewson and KK Clark.

Olympic teams compete with the same goal in mind, but every player does his or her part to get there as one. After months of work, the U.S. Women’s Water Polo players united for their second consecutive first-place win—proving the power of #SquadGoals.

Their Go-To Moves

Use these to keep group training fun and focused.

Leveled Plank Start in a high plank. Lower elbows to floor one at a time. Reverse to return to start for 1 rep. Do 3 sets of 8 reps.

Dumbbell Step-Up Stand in front of a step, an 8-pound dumbbell in each hand, palms in. Step right foot up, then bring left foot to meet it. Pause 2 seconds. Return to start for 1 rep. Do 3 sets of 8 reps, alternating starting foot.

Step Jump Stand in front of step, feet hip-width apart. Bend knees, push hips back as you swing arms backward, then jump onto step, landing in a partial squat. Stand, then step down for 1 rep. Do 3 sets of 12 reps.

Helen Maroulis, Wresting

Paul Jung

As a female wrestler, Maroulis has faced many barriers. Instead of giving up, she fought her way through a male-dominated sport to become the reigning women’s champion of 2016.

Her Go-To Moves

Maroulis’s coach, Valentin Kalika, suggests these to increase total-body strength.

Push-Up Start in a high plank. Lower chest to floor, keeping elbows close to body. Slowly push back to start for 1 rep. Do 2 sets of 10 reps.

Dumbbell Row Start in a partial squat with feet hip-width apart, leaning forward, back straight, an 8-pound dumbbell in each hand, palms in. Pull dumbbells to ribs, squeezing shoulder blades and keeping elbows close to body. Lower for 1 rep. Do 3 sets of 8 reps.

Pause Squat Stand with feet slightly wider than hip-width apart. Squat until thighs are parallel to floor. Hold 3 seconds, then return to start for 1 rep. Do 2 sets of 12 reps.

Brianna Rollins, Nia Ali and Kristi Castlin, Hurdlers

Paul Jung

Hurdlers Kristi Castlin, Nia Ali and Brianna Rollins.

When these hurdlers surge forward, they leave nothing back at the start line. Boundless energy and major motivation led each of them to run their best races off the blocks in 2016—and make history as the first female podium sweep.

Their Go-To Moves

Rollins and Castlin’s coach, Lawrence Johnson, likes these to boost speed.

Hill Sprint Start at bottom of a hill or on a treadmill at 5 percent incline. Sprint 30 seconds. Walk 1 minute. Repeat 5 times.

Rocket Jump Stand with feet slightly wider than hip-width apart, arms at sides. Squat until thighs are nearly parallel to floor. Jump, bringing biceps to ears, and land in a squat for 1 rep. Do 3 sets of 8 reps.

You May Also Like: Olympians Share Their Tips On Achieving Goals

Photographed By, Paul Jung; Styled By, Jessica Willis; Hair, Jamal Hammadi at Art Department for HamadiBeauty.com; Makeup, Carola Gonzalez for Lorac Cosmetics; Manicure, Stephanie Stone for Formula X; Set Design, Kelly Fondry; Production, Rosco Productions.

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How Better Insulation Helps Your HVAC System

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When homeowners think about improving their heating and cooling systems, insulation rarely comes to mind first. Most people focus on the equipment itself, assuming a new thermostat or a bigger unit will solve their comfort problems. But insulation plays a quiet, powerful role in how well your HVAC system performs, and overlooking it could be costing you comfort and money every single day.

The Hidden Connection Between Insulation and HVAC Performance

Your HVAC system and your home’s insulation work as a team. The system generates heated or cooled air, while insulation’s job is to keep that air where you want it. When insulation is inadequate, conditioned air escapes through walls, attics, and floors almost as fast as your system produces it. This forces your HVAC unit to run longer and work harder to maintain a comfortable temperature.

Think of insulation as the container that holds the results of your HVAC system’s labor. Without a proper seal, you’re essentially paying to heat or cool the outdoors. No matter how efficient or powerful your equipment is, poor insulation will always undermine its performance.

Reduced Strain on Your System

One of the most immediate benefits of proper insulation is the reduced workload placed on your HVAC equipment. When your home retains heat in the winter and stays cool in the summer, your system doesn’t need to cycle on and off as frequently. This means shorter run times, less wear on internal components, and fewer opportunities for something to break down.

Systems that run constantly to compensate for heat loss or gain experience accelerated wear on motors, compressors, and other critical parts. Over time, this added strain often leads to more frequent hvac repair calls. By contrast, a well-insulated home allows your system to operate within a normal, healthy cycle, which helps preserve the lifespan of your equipment and reduces the likelihood of unexpected breakdowns.

Consistent Temperatures Throughout Your Home

Have you ever noticed that one room in your house is always colder or warmer than the rest? This is often a sign of uneven insulation rather than a problem with your HVAC system itself. Gaps in insulation, especially in attics, crawl spaces, and around windows and doors, create weak points where temperature control breaks down.

Improving insulation helps distribute conditioned air more evenly, which means your thermostat readings actually reflect how your entire home feels. This consistency reduces the temptation to adjust the thermostat constantly, which in turn reduces unnecessary strain on your system. A home with balanced insulation lets your HVAC unit do its job efficiently, rather than fighting an uphill battle against drafts and heat transfer.

Lower Energy Bills and Long-Term Savings

Energy efficiency and insulation go hand in hand. When your home holds onto conditioned air, your HVAC system doesn’t need to work overtime to maintain your desired temperature. This directly translates to lower energy consumption and, ultimately, more manageable utility bills.

While upgrading insulation requires an upfront investment, the long-term payoff often extends beyond energy savings. Homeowners who improve insulation frequently find they need fewer service calls and experience fewer performance issues with their systems. Preventing excessive strain on your equipment is one of the simplest ways to avoid costly hvac repair down the road.

Signs Your Insulation Might Be Affecting Your HVAC System

Certain warning signs suggest that insulation issues might be impacting your system’s performance. Rooms that never quite reach the set temperature, HVAC systems that run almost continuously, and noticeably high energy bills are all indicators worth investigating. Drafts near windows, doors, or electrical outlets can also point to insulation gaps that are letting conditioned air slip away.

If you’re already scheduling frequent hvac repair visits, it’s worth asking your technician whether insulation could be a contributing factor. Sometimes the equipment isn’t the problem at all. Sometimes it’s simply working too hard to overcome an insulation issue that’s been there all along.

Bringing It All Together

Insulation and HVAC performance are more connected than most homeowners realize. Better insulation reduces strain on your system, promotes even temperatures, lowers energy costs, and helps prevent the kind of excessive wear that leads to breakdowns. Before assuming your HVAC system needs an upgrade or repair, take a look at your home’s insulation. Addressing gaps and weak points might be the missing piece that helps your system perform the way it was designed to all along.

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The Benefits of Incident Reporting in the Workplace

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Every workplace, regardless of industry, faces the possibility of accidents, near-misses, or unsafe conditions. How a company responds to these moments often determines whether they become isolated incidents or recurring problems. Incident reporting serves as the foundation for building a safer, more accountable workplace, and its benefits extend far beyond simple documentation.

Creating a Culture of Safety

When employees know that reporting an incident will lead to real action, they become active participants in workplace safety rather than passive bystanders. This shift in mindset transforms how teams operate daily. Workers start noticing hazards they might have previously overlooked, and they feel empowered to speak up before a minor issue becomes a major one.

A strong reporting culture also reduces the stigma often associated with admitting mistakes or flagging problems. Employees who fear blame or retaliation are less likely to report incidents, which allows dangerous patterns to continue unchecked. Organizations that prioritize transparent, blame-free reporting processes see higher participation rates and, as a result, safer environments overall.

Identifying Patterns Before They Become Crises

One of the most valuable aspects of incident reporting is its ability to reveal patterns that might not be obvious from a single event. A single slip in a warehouse aisle might seem like bad luck. But if multiple employees report similar slips in the same location, that pattern points to a systemic issue, perhaps a lighting problem, a flooring defect, or inadequate signage.

Without consistent reporting, these connections go unnoticed until an incident escalates into something more serious. Regular documentation gives safety teams and management the visibility needed to address root causes rather than just treating symptoms.

Legal Protection for Employers and Employees

Incident reports are also foundational when it comes to legal matters. If a workplace injury leads to a workers’ compensation claim or a lawsuit, having detailed, timely documentation can make a significant difference in how the case unfolds. An attorney representing either the employer or the injured employee will rely heavily on these records to establish what happened, when it happened, and what conditions contributed to the event.

For employers, thorough incident reports demonstrate a good-faith effort to maintain a safe workplace and respond appropriately when problems arise. This documentation can be critical if a dispute ends up in court, as it provides a factual record rather than relying solely on memory or testimony months or years after the fact.

For employees, a well-documented incident report ensures that their side of the story is captured accurately and promptly. If they later need to consult a lawyer about compensation or workplace safety violations, having a clear paper trail strengthens their position considerably. Waiting too long to report an incident can weaken a claim, as gaps in documentation may raise questions about the timeline or severity of the event.

Improving Operational Efficiency

Beyond safety and legal considerations, incident reporting contributes to smoother operations. When companies analyze reported incidents, they often uncover inefficiencies unrelated to safety alone. Equipment malfunctions, unclear procedures, or communication breakdowns frequently surface through this process.

Addressing these issues doesn’t just prevent future incidents. It also streamlines workflows, reduces downtime, and minimizes the costs associated with repeated equipment repairs or employee turnover caused by frustration or injury.

Building Trust Between Employees and Management

A workplace where incidents are reported, investigated, and addressed builds trust. Employees feel heard when their concerns lead to tangible changes, whether that’s new equipment, updated protocols, or additional training. This trust translates into better morale, higher retention, and a workforce that feels genuinely invested in the company’s success.

On the other hand, a workplace that dismisses or ignores incident reports sends a clear message that safety isn’t a priority. This erodes trust quickly and can lead to disengagement, higher turnover, and even increased legal exposure if employees feel their only recourse is to contact an attorney rather than resolve issues internally.

Making Incident Reporting a Standard Practice

Establishing a simple, accessible reporting process is key to reaping these benefits. Whether through digital platforms, dedicated safety officers, or straightforward paper forms, the goal is to remove barriers that discourage employees from speaking up. Training staff on what constitutes a reportable incident and reassuring them that reports will be taken seriously goes a long way toward building consistent participation.

Incident reporting isn’t just a regulatory checkbox. It’s a practical tool that protects employees, supports employers, and strengthens the overall health of an organization. Companies that treat it as a priority rather than an afterthought position themselves for fewer disruptions, stronger legal standing, and a workplace culture built on trust and accountability.

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Server Virtualization: A Smarter Foundation for Your IT Infrastructure

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Running a business today means juggling more applications, more data, and more devices than ever before. For companies relying on managed IT services to keep operations running smoothly, server virtualization has become one of the most valuable tools in the modern technology stack. It’s not a new concept, but its role in shaping efficient, resilient, and cost-effective IT environments continues to grow.

If your organization is still operating on a traditional server setup, understanding what virtualization offers could change the way you think about your infrastructure entirely.

What Is Server Virtualization?

At its core, server virtualization is the process of dividing a single physical server into multiple virtual servers, each capable of running its own operating system and applications independently. Instead of dedicating one physical machine to one function, virtualization allows that same hardware to support several isolated environments simultaneously.

This is made possible through a layer of software called a hypervisor, which sits between the physical hardware and the virtual servers. The hypervisor allocates resources like processing power, memory, and storage to each virtual machine, ensuring they operate smoothly without interfering with one another.

For businesses partnering with a managed IT services provider, this technology often forms the backbone of a more agile and streamlined infrastructure strategy.

Why Businesses Are Making the Shift

Better Use of Hardware Resources

Traditional servers are often underutilized, running a single application while the majority of their processing power sits idle. Virtualization changes that equation by allowing multiple workloads to share the same physical resources efficiently. This means businesses can do more with the hardware they already have, rather than continuously investing in new machines.

Simplified Management

Managing a handful of virtual servers through centralized software is far more straightforward than maintaining a room full of physical machines. Managed IT services teams can monitor, update, and troubleshoot virtual environments remotely, which reduces downtime and speeds up issue resolution.

Stronger Disaster Recovery

Because virtual servers aren’t tied to specific physical hardware, they can be backed up, replicated, and restored with much greater flexibility. If a physical server fails, a virtual machine can often be moved to another host with minimal disruption. This kind of resilience is difficult to achieve with traditional infrastructure alone.

The Role of Managed IT Services in Virtualization

While the benefits of server virtualization are clear, implementing and maintaining a virtualized environment requires specialized knowledge. This is where managed IT services play a critical role.

A knowledgeable IT partner can assess your current infrastructure, determine which workloads are good candidates for virtualization, and design a environment tailored to your business needs. Beyond the initial setup, ongoing management ensures that virtual servers remain secure, properly resourced, and optimized for performance.

Security, in particular, deserves attention. Virtual environments introduce unique considerations, from hypervisor vulnerabilities to network segmentation between virtual machines. A managed services provider brings the expertise needed to configure these environments correctly from day one and to monitor them continuously for emerging threats.

Is Virtualization Right for Your Business?

Not every organization has identical infrastructure needs, and the decision to virtualize should be based on a clear understanding of current workloads, growth plans, and risk tolerance. Businesses running multiple applications on separate physical servers, those planning for growth, or organizations looking to strengthen their disaster recovery posture are typically strong candidates.

Consulting with a managed IT services provider can help clarify whether a full migration makes sense or whether a hybrid approach, combining physical and virtual servers, better suits your current situation.

Moving Forward with Confidence

Server virtualization isn’t just a technical upgrade. It represents a shift toward smarter resource management, stronger resilience, and greater operational flexibility. For businesses working alongside a trusted managed IT services partner, virtualization offers a practical path toward infrastructure that supports growth rather than limiting it.

As technology needs continue to evolve, having a virtualized environment in place provides a solid foundation for whatever comes next.

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