Rock and Roll: 5 Foam-Rolling Moves To Prime Muscles For Beginners (And Masters Too)
Rock and Roll: 5 Foam-Rolling Moves To Prime Muscles For Beginners, And Masters Too New study tells veggie lovers to eat their share and meat lovers not to despair. TThe use of foam rolling is on the rise, and some fitness trainers are urging more people to incorporate this activity into their exercise routines. There […]
Roll your muscles and roll your way to more effective workouts.
Use of foam rolling is on the rise, and some fitness trainers are urging more people to incorporate this activity into their exercise routines. There are significant benefits to the practice of foam rolling regularly.
In addition to and reducing post-workout soreness, foam rolling increases the effectiveness of workouts by smoothing out knots in your fascia, the connective tissue around your muscles, which contribute to movement restriction.
Breaking up these obtrusive knots prior to a workout allows for an increased range of motion. Thus, exercises become more efficient and effective, because executing and feeling movements properly “fires” and engages muscle fibers on a deeper level.
Yet, this tool only works if used properly. If you want to start a regular foam-rolling routine, or want to ensure you’re doing the moves correctly, celebrity trainer A Borden’s guide offers step-by-step instructions for her favorite beginner foam-rolling moves that target major muscle groups.
You’ll feel relief quickly, and, with consistency, start to see benefits in your workouts. Borden says you’ll likely notice a difference in how your body moves and feels after two weeks. She recommends doing each of these foam-rolling moves for 90 seconds (on both sides when applicable). “This is just long enough to work the entire muscle and feel some release of muscle tension,” she says. But you can go farther if your muscles need more rolling out. “Ideally you can spend as long as your body needs on each area depending on how tight you feel.”
Be advised, foam rolling can be a tad uncomfortable (or slightly painful) when just starting out or working overly tight muscles, but the early discomfort is worth pushing through. Granted, if you experience extraordinary or sharp pains, stop and consult with your doctor immediately.
Ready, set, roll.
1 … Quad Roll-Out
Start in forearm plank with the roller under the center of your quads perpendicular to your legs, as shown. Keep your head in line with your spine, eyes facing downward, and pull in your belly.
On your forearms, crawl forward until the roller is just above your kneecaps, then crawl backward until the roller is at the top of your thigh.
If you hit a sore spot, hold the roller there and bend and extend the leg that is feeling the knot.
Focus on placing your weight in your left leg for 90 seconds, then focus on your right leg for 90 seconds.
2 … Calf Roll-Out
Lie on your back with your hands behind your head, fingers interlaced. Position the roller under the bottom of your left calf, and cross your right ankle over your left calf on the roller for pressure, as shown.
Keeping your left foot relaxed, slowly turn the foot in and out to massage your left calf.
Slide the roller up your left calf and repeat the movement until the entire calf has been rolled out.
When you feel a sticking point as you roll your calf, hold on that point and do a giant circle with your bottom foot 3 times in one direction and 3 times in the opposite direction. Then move to next section of the calf.
Continue for 90 seconds, then repeat with your right calf.
3 … Glute Roll-Out
Sit on the roller (perpendicular to your body) with your knees bent, feet flat on the floor and hands on the floor behind you to support your body.
Cross your left ankle onto your right knee.
Tilt your left knee down toward the floor to open up your hip, as shown.
Using your right foot to move you, slowly roll back and forth. Try a few slightly different knee angles to adjust the intensity.
Continue for 90 seconds, then repeat with your right glute.
4 … Lat Roll-Out
Lie on your left side with knees slightly bent, your left knee slightly in front of you.
Bend your left elbow and cover your ear with your hand to support your head and neck. Try to not have any tension in your neck.
Place the roller just below your left armpit, perpendicular to your body, as shown.
Slowly rock forward and backward 5 times at armpit, and then move the roller to the place where the bottom of your sports bra hits. Rock forward and backward slowly.
Alternate between these two spots for 90 seconds, then repeat on the right side for 90 seconds.
5 … Upper Back Roll-Out
Lie face up with the roller under the bottom of your shoulder blades, knees bent and feet planted on the floor.
Interlace your fingers and place your hands behind your head, relaxing your neck.
Engage your core and raise your hips up off the floor.
Using your feet, slowly roll your body up and down so the roller moves from the bottom of your shoulder blades to the base of your neck, as shown.
Continue for 90 seconds.
Photo courtesy
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Decluttering 101: How to Let Go of Items You Don’t Need
We’ve all been there—opening a closet, drawer, or garage and feeling overwhelmed by the sheer amount of “stuff” we’ve accumulated. Decluttering is more than just organizing your space—it’s about creating a living environment that reduces stress, fosters productivity, and allows you to focus on what truly matters.
If you’ve been struggling to part with those clothes you haven’t worn in years or those novelty souvenirs gathering dust, this guide is your go-to solution. From donating old things to using self-storage solutions, here are 7 practical tips to help you confidently and effectively declutter your home.
1. Define Your “Why” for Decluttering
Before you start, clarify why you want to declutter. Is it to create a more peaceful living space? To reduce stress? To spend less time cleaning and organizing? Knowing your “why” will keep you motivated during the process, especially when parting with sentimental items.
2. Start Small to Build Momentum
Tackling an entire home at once can be overwhelming. Start with one small area, like a single drawer or a cluttered corner in your living room.
Small wins build confidence. Once you’ve cleared one space, you’ll feel a sense of accomplishment and be motivated to keep going.
3. Use the “Keep, Donate, Toss” Method
For each item you sort through, ask yourself one question: “Does this add value to my life?” Place each item into one of three categories:
- Keep for items you use regularly or ones that serve a purpose.
- Donate for items in good condition that others could benefit from.
- Toss for damaged, expired, or truly unusable items.
This simple method ensures every decision has a clear end point, reducing analysis paralysis.
4. Ask Tough Questions About Sentimental Items
Sentimental items can be the hardest to part with. Instead of keeping things out of guilt or obligation, ask yourself:
- Does this item spark positive feelings or memories?
- Could I preserve this memory in another way, like taking a photo or writing about it?
You’ll be surprised how much easier it is to part with things once you’ve honored the memory associated with them.
5. Declutter By Category, Not Location
Instead of decluttering room by room, try tackling categories like clothing, books, or kitchen items. For example, gather all clothing in one spot, then evaluate what to keep or part with.
This tactic, popularized by organizing expert Marie Kondo, helps you see how much you own in each category and eliminates duplicate items.
6. Commit to the “One-Year Rule” for Unused Items
If you haven’t used something in the past year, chances are you won’t use it in the next year either. This applies to cookware, gadgets, clothing, and more.
Exceptions can be made for seasonal or special occasion items, but for most things, this rule is an eye-opening way to rationalize your decisions.
7. Reward Yourself Post-Declutter
Decluttering is work, and you deserve to celebrate your effort! Once you’ve cleared a room or category, treat yourself to something meaningful, like a cozy evening with a favorite book or an outing with friends.
By associating decluttering with positive outcomes, you’ll look forward to tackling the next area.
Reclaim Your Space, Reclaim Your Mind
Clearing the clutter isn’t just about getting rid of items—it’s about making room for the life you truly want to live. By following these steps, you’ll not only create a more organized space but also enjoy greater mental clarity and peace of mind.
Why wait? Start your decluttering journey today and say hello to a cleaner, more intentional home. You’ll thank yourself later.
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Security Administration with Microsoft 365
Effective security administration is essential for modern businesses that prioritize protecting their data, streamlining operations, and combating threats in real-time. Microsoft 365 stands out as a robust suite tailored to enhance security while ensuring productivity. Whether you’re a small business owner or working within a large enterprise, understanding its potential is key to safeguarding your organization.
Key Security Features of Microsoft 365
1. Multi-Factor Authentication (MFA)
Passwords are no longer enough to protect accounts. Microsoft 365 lets administrators enforce MFA, requiring users to verify their identity through additional methods like a phone app or SMS. Simple yet effective, MFA significantly reduces the risk of unauthorized access.
2. Conditional Access
This feature lets you apply rules to grant or block access to data based on users’ behavior—like their location or the devices they’re using. For example, you can ensure sensitive files are only accessible within your office network or require extra verification for external logins.
3. Microsoft Defender for Office 365
Microsoft Defender includes valuable tools to protect against phishing, malware, and other email-based attacks. It analyzes links and attachments in real-time to ensure that users aren’t exposed to malicious content. Defender also provides detailed reports to help admins detect patterns and improve defenses.
4. Data Loss Prevention (DLP)
Prevent accidental leaks or intentional misuse of sensitive data with DLP policies. For example, administrators can configure rules that block employees from sharing confidential information like credit card numbers outside the organization.
5. Encryption
Data encryption is built into Microsoft 365 to secure emails, files, and chats. Even if intercepted, the encrypted content remains unreadable without proper decryption keys, ensuring your sensitive information stays safe.
6. Identity and Access Management
Microsoft 365’s centralized administration allows you to manage user accounts, roles, and privileges efficiently. Tools like Azure Active Directory help ensure that employees only access resources relevant to their job responsibilities.
7. Advanced Threat Analytics (ATA)
ATA leverages machine learning to identify unusual user behavior that may indicate a breach, such as multiple failed logins or downloads of large data sets. This proactive approach helps businesses respond to threats swiftly.
Best Practices for Security Administration with Microsoft 365
- Regular Training for Employees
Your employees are one of your biggest security risks. Ensure they understand the importance of strong passwords, how to recognize phishing attempts, and why security protocols are critical.
- Use the Secure Score Tool
Microsoft 365’s Secure Score assesses your current security settings and provides actionable steps to improve your defenses. It’s an invaluable tool for administrators aiming to maximize security.
- Enforce Strong Password Policies
Password management may seem basic, but it’s essential. Encourage the use of long, complex passwords and implement policies to force regular updates.
- Enable Device Management
With many employees working remotely or accessing company resources on personal devices, device management is crucial. Microsoft Intune (available in Microsoft 365) allows you to secure and control devices accessing corporate data.
- Keep Software Up-To-Date
Cybercriminals often exploit software vulnerabilities to gain access to systems. Regularly update Microsoft 365 and integrated applications to close security gaps.
- Audit and Monitor Regularly
Track users, devices, and applications with built-in auditing tools to ensure everything is operating as expected. Catching irregularities early is critical for maintaining a secure environment.
Tackling Modern Security Challenges
The rising complexity of business operations paired with the growing sophistication of cyber threats demands a cutting-edge solution. Microsoft 365 equips businesses with tools designed to:
- Respond to threats in real-time.
- Enable compliance with industry regulations.
- Protect against data breaches while keeping operations efficient.
Final Thoughts
Security administration with Microsoft 365 goes beyond just defending your IT infrastructure—it aligns with your organization’s goals by empowering secure collaboration, streamlining workflows, and ensuring your business remains protected at all times.
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How to Resurface and Level Concrete for a Smooth, Like-New Finish
A worn, cracked, or uneven concrete surface doesn’t have to be a permanent eyesore or safety hazard. Whether you’re dealing with a neglected driveway, patio, or basement floor, resurfacing concrete can breathe new life into the space. The best part? You don’t always need to hire a professional. With the right tools and guidance, you can achieve that fresh, smooth finish all on your own. Here’s everything you need to know.
Why Resurface Concrete?
Concrete surfaces naturally deteriorate over time due to weather, heavy use, or simply age. Resurfacing is a cost-effective way to:
- Fix minor cracks and imperfections.
- Restore a clean, smooth appearance.
- Prevent further damage and long-term costs.
- Increase property value.
Unlike a complete replacement, resurfacing is faster, easier, and significantly more budget-friendly.
Tools and Materials You’ll Need
Before starting, gather the following:
- A concrete resurfacer product
- Mixing bucket and paddle mixer
- Trowel or squeegee
- Power washer (or stiff brush and garden hose)
- Concrete repair product for filling deep cracks
- Safety gear (gloves, safety glasses, and face mask)
- Leveling tool (e.g., straightedge or a long spirit level)
Make sure you choose a high-quality concrete resurfacer designed for large-scale repairs and smoothing.
Step-by-Step Guide to Resurface and Level Concrete
Step 1. Assess and Clean the Surface
Begin by giving your concrete a thorough inspection. Determine the size and severity of any imperfections:
- Hairline cracks and small holes: These can be addressed during the resurfacing process.
- Deep cracks and damage: Fill them in with a concrete repair product and allow it to dry completely before continuing.
Next, clean the surface meticulously:
- Use a power washer to remove dirt, grease, and debris. If you don’t have access to one, use a stiff brush and soapy water.
- Rinse thoroughly and allow the concrete to dry.
Pro Tip: A clean surface ensures proper adhesion of the resurfacer!
Step 2. Prepare the Resurfacer
Follow the concrete resurfacer product’s instructions carefully when mixing. Typically, you’ll:
- Combine the dry resurfacer mix with water in a large bucket.
- Use a paddle mixer attached to a power drill to stir; aim for a smooth, lump-free consistency.
Be sure to mix only the amount you’ll be able to apply in 15-20 minutes, as the material tends to set quickly.
Step 3. Apply the Resurfacer
Start applying the resurfacer right away:
- Pour a small amount onto the concrete surface.
- Use a squeegee or trowel to spread the mixture evenly.
- Work in small sections to maintain a consistent look, feathering edges to blend into adjoining areas.
For larger coverage areas, consider enlisting a friend to mix fresh batches of resurfacer while you spread it.
Pro Tip: Keep the resurfacer surface as thin as possible—1/8 inch is usually enough unless the concrete is very uneven.
Step 4. Level the Surface
After applying the resurfacer, use a leveling tool, like a straightedge or spirit level, to smooth out any irregular spots. Pay close attention to high or low areas as these are the most noticeable.
Step 5. Allow it to Cure
Curing is crucial for achieving a durable, long-lasting surface. Follow these curing tips:
- Protect the resurfaced concrete from direct sunlight and rain for at least 24-48 hours.
- Avoid walking or driving on the surface until it’s completely dry and hardened. This may take 2-3 days depending on the specific product.
Step 6. Finish with a Sealer (Optional)
For added protection against future damage, consider applying a concrete sealer once the resurfacer has cured. Sealers can enhance the overall durability and longevity of your newly leveled surface, as well as resist stains, water, and scratches.
Common Mistakes to Avoid
- Skipping the cleaning step: Dirt and debris can prevent proper bonding, causing the resurfacer to flake or peel.
- Not working quickly enough: Resurfacer sets fast, so plan your work area and tools in advance to avoid delays.
- Ignoring large cracks: Always repair deep damage before resurfacing to prevent structural issues in the future.
Final Thoughts
With a bit of preparation and some elbow grease, you can transform an unsightly, damaged concrete surface into something smooth, polished, and like-new. Resurfacing is ideal for improving both aesthetics and function, all without the hassle of full replacement.
Want your next concrete project to be even easier? Invest in the best-quality tools and materials for a professional finish every time. You’ll save yourself the headache and admire the results for years to come! Happy resurfacing!
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