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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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Why Long-Lasting Irrigation Valves Matter for Distributors

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When you’re moving product at volume, quality isn’t just a selling point — it’s a business strategy. For irrigation distributors, the durability of the valves you stock directly affects your reputation, your relationships, and your bottom line. Choosing long-lasting irrigation valves isn’t a nice-to-have. It’s a competitive necessity.

The Hidden Cost of Valve Failures

A valve that fails in the field creates a chain reaction. Your customer faces downtime, wasted water, and potential crop or landscape damage. They call the contractor. The contractor calls you. Suddenly, you’re fielding complaints about a product that was supposed to be a solution.

Returns, replacements, and the labor costs associated with field failures add up fast. More importantly, they erode trust. A distributor’s most valuable asset isn’t inventory — it’s the confidence that contractors, landscapers, and agricultural operators place in your product recommendations.

When you consistently supply valves that hold up under pressure, in harsh conditions, and over long installation lifespans, that trust compounds. When you don’t, it evaporates quickly.

What Makes an Irrigation Valve Truly Durable?

Not all irrigation valves are built the same. Durability comes down to a combination of material quality, engineering precision, and performance under real-world conditions.

Key factors include:

  • Material construction — Valves made from high-grade plastics, brass, or composite materials resist corrosion, UV degradation, and chemical exposure from treated water sources.
  • Seal and diaphragm quality — Internal components that maintain consistent pressure and prevent leakage over thousands of cycles are critical for long-term reliability.
  • Flow control consistency — Valves that regulate water flow accurately reduce stress on downstream components, extending the life of the entire irrigation system.
  • Tolerance for pressure fluctuations — Systems with variable supply pressure demand valves that can handle the swing without premature wear.

When distributors understand these technical differentiators, they can have more informed conversations with their customers — and make smarter stocking decisions.

How Valve Longevity Affects Distributor Profitability

Beyond avoiding the costs of failure, long-lasting valves create tangible financial advantages.

Customers who trust your product line come back. Repeat business from contractors and installers who’ve had consistent positive experiences with the brands you carry is more valuable than any single transaction. Long-lasting products reduce the frequency of warranty claims and the administrative overhead that comes with processing them.

There’s also a margin consideration. Premium, durable valves often command better pricing, and customers who understand the value of reliability are willing to pay for it. Positioning yourself as a distributor that prioritizes quality over the lowest unit price attracts a customer base that values the relationship — not just the deal.

Educating Your Customers on Value Over Price

One of the biggest opportunities for distributors is bridging the knowledge gap between price-focused buyers and quality-focused decisions. Many purchasing decisions default to the cheapest option because the full cost of a poor product isn’t visible at the point of sale.

Help your customers think in terms of total installed cost — not just purchase price. A valve that lasts significantly longer than a budget alternative, with fewer failures and less maintenance, delivers better value even if the upfront cost is higher.

Training your sales team to articulate this clearly turns product quality into a sales advantage.

The Bottom Line

Stocking long-lasting irrigation valves isn’t just about product quality — it’s about the business you want to build. Fewer returns, stronger customer relationships, better margins, and a reputation that opens doors. The valves on your shelf reflect the standards you hold yourself to. Make sure they reflect well.

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College Kids Coming Home? How to Manage the Sudden Summer Clutter

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The end of the semester is a beautiful thing — until your kid pulls into the driveway with a car packed floor-to-ceiling with everything they own. Suddenly, your dining room is a dumping ground, the garage has disappeared, and you’re not entirely sure where you’re supposed to put any of it.

If this sounds familiar, you’re not alone. Summer is one of the busiest times for families trying to figure out where all that extra stuff is supposed to live. The good news? You have options.

Why Summer Clutter Hits So Hard

Most college students don’t travel light. Between dorm furniture, kitchen supplies, bedding, clothes for every season, and the random collection of things that somehow multiply over nine months, there’s a lot coming through the front door. And unlike regular household clutter that builds gradually, this arrives all at once.

Your home likely wasn’t designed to absorb another full bedroom’s worth of belongings. That’s the core of the problem.

Sorting Before Storing

Before you start cramming things into closets, take a beat. A little sorting now saves a lot of frustration later.

Break it down into three categories:

  • Daily use items — clothes, toiletries, and things your student needs access to regularly
  • Seasonal or school-year items — textbooks, extra bedding, winter gear, and anything that won’t be needed until fall
  • Questionable keepers — things that haven’t been used in a year and probably won’t be

That third category is worth a hard look. Summer is a great time to donate or toss what no longer serves anyone.

When Your Home Simply Doesn’t Have the Space

Here’s the honest truth: sometimes the house just isn’t big enough. And that’s perfectly normal. Trying to force everything in leads to cluttered hallways, frustrated family members, and a home that feels smaller than it actually is.

This is where a storage unit rental becomes a genuinely smart solution. Rather than stacking boxes in the garage or sacrificing a shared living space, a rented storage unit gives your student’s belongings a clean, secure home for the summer — without taking over yours.

A storage rental is especially useful when:

  • Your student is working locally but heading back to school in the fall
  • You have younger kids at home who need their spaces intact
  • The items are bulky — furniture, mini-fridges, bikes — and don’t fit neatly anywhere

Making the Most of a Storage Unit

If you decide to go the storage route, a little organization goes a long way. Label every box clearly. Store the things your student might need mid-summer near the front. Use vertical space by stacking sturdy boxes and keeping heavier items on the floor.

Think of the unit as a temporary bedroom extension — one that doesn’t interfere with the rest of your household.

A Smoother Summer for Everyone

Managing the transition when college kids come home doesn’t have to mean weeks of chaos. With a clear sorting system and the right storage solution in place, you can protect your living space while giving your student room to breathe.

Summer should be about connection, rest, and a little fun — not tripping over boxes in the hallway.

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Backpacking Abroad: The Ultimate Guide to Storing Your Stuff While You Travel

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You’ve booked the flights, packed your bags, and you’re ready to take on the world. But before you head to the airport, there’s one question worth asking: what happens to all the stuff you’re leaving behind?

Backpacking abroad is an incredible experience — but it often means being gone for weeks, months, or even longer. Your apartment lease might end before you return. Your bedroom at home might not have room for your entire life’s worth of belongings. Figuring out what to do with your things is one of the most practical (and often overlooked) parts of trip planning.

Here’s how to handle it like a pro.


Start With a Ruthless Sort

Before you think about storage at all, go through everything you own. Backpacking forces you to be selective, and that mindset should carry over to how you manage your belongings at home.

Divide your things into three groups:

  • Take with you — only the essentials that fit in your pack
  • Give away, sell, or donate — items you haven’t used in over a year
  • Store — things worth keeping but not worth hauling across the globe

The smaller your “store” pile, the cheaper and simpler your storage solution will be. Be honest with yourself here.


Why a Rented Storage Unit Makes Sense

Once you’ve sorted through your belongings, a storage unit rental is one of the most practical solutions for long-term travelers. It keeps your things secure, accessible, and out of other people’s way.

Unlike storing items at a friend’s place — which can put strain on relationships and create logistical headaches — a rented storage unit puts you in full control. You choose the size, you set the timeline, and your stuff stays organized in one place.

Storage rental is also surprisingly affordable, especially when you consider the alternative: shipping things internationally or replacing items when you return. For the peace of mind alone, it’s worth it.


What to Look for in a Storage Facility

Not all storage facilities are created equal. When choosing where to store your belongings, keep these factors in mind:

  • Climate control — essential for electronics, artwork, clothing, and anything sensitive to humidity or temperature changes
  • Security features — look for gated access, surveillance cameras, and on-site staff
  • Flexible lease terms — you want month-to-month options in case your travel plans shift
  • Accessibility — consider whether you or someone you trust will need to access the unit while you’re away

Take time to compare facilities in your area before committing. Many offer online booking and first-month promotions, which is helpful when you’re already juggling a hundred other pre-trip tasks.


Pack Your Unit Like You Pack Your Bag

Organization matters inside a storage unit just as much as it does in a backpack. Use these tips to keep things manageable:

  • Label every box clearly on the outside
  • Store items you might need access to near the front
  • Use uniform-sized boxes to maximize vertical space
  • Wrap fragile items carefully and avoid stacking too much weight on top

A well-organized unit saves you time if you ever need to retrieve something mid-trip — and makes unpacking when you return far less chaotic.


One Less Thing to Worry About

Traveling light is a mindset. But traveling light doesn’t mean abandoning everything you own — it means making smart decisions about what goes with you and what waits for your return.

With a reliable storage unit rental, you can hit the road knowing your belongings are safe, your space back home is sorted, and your focus can stay exactly where it belongs: on the adventure ahead.

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