![]() ![]() High-impact and high-intensity activities like running are great but are not for everybody, especially those with joint and muscle issues. Improving your cardio fitness lowers the risk of one of the biggest killers of the human race: heart disease. ![]() Yes, walking burns calories, but that’s not the only reason you should walk. Walking is simple, easy, and accessible to almost everybody. It’s an exercise done by the young and old. If you have two legs, a pair of shoes, and the ability to stand up straight, you can walk. What sets cardio apart from strength training is that cardiovascular exercise is almost entirely reliant on your body’s ability to use oxygen during your training session. Common examples of cardiovascular exercise are running, biking, rowing, swimming, and walking. How efficiently this happens and the intensity of the activity determines how high your heart rate goes. When you do activity, deoxygenated blood comes back to the heart and picks up oxygen to send back to your working muscles. Cardio exercise, which is also known as aerobic exercise, is any rhythmic activity that involves the large muscles of the arms and legs, and raises your heart rate. What Is Cardio Exercise?Ĭardio is short for cardiovascular and refers to any exercise that involves the heart (cardio) and blood vessels (vascular). For medical advice, contact an appropriate healthcare provider. It is not a substitute for health or medical advice. Medical disclaimer: This article is intended for educational and informational purposes only. Is walking the best cardio? Read on and find out. Now before you strap on some shoes, read this article to get the best out of your walking workouts to improve your fitness level and lower your risk of cardiovascular disease. ![]() “While high-intensity exercise is fantastic, you can also improve your overall health by taking brisk walks.” “Some people think they need to be completely breathless to get in a good workout, and that simply isn’t true,” Dr. Luis Javier Peña-Hernández, a lung health specialist and a fellow of the American College of Chest Physicians, agrees with me. There’s one form of physical activity that is often overlooked but is loaded with benefits. Most forms of cardio will enhance your recovery between sessions and save you from the world’s biggest killer, heart disease. It’s often thought it will destroy your muscle gains, but this couldn’t be further from the truth. See our beginners’ running plan for a customized plan.Cardio is a dirty word in some gym circles, but it shouldn’t be. Start by combining walking with small periods of running. If you want to progress from walking to running you can do this in stages. In that case, start by getting into a regular routine of walking. Use the above calorie calculator to see how much you burn on a walk and then use the calories burned running calculator to see how this would vary.īut you may not be in a position at the moment where you can run for all that time (if any at all). That’s 239 calories more for the same hours of exercise. That same person running very slowly, at the same casual walking pace will burn 572 calories. This extra thrust results in you burning more calories.Įven when running at the same slow pace as walking, you’ll burn more calories.įor example, a 200-pound person walking at a casual pace for one hour will burn 333 calories. When running both feet are off the ground at the same time, which requires a bigger thrust and more effort. Running burns about 70% more calories than walking, over the same time and distance. ![]()
0 Comments
![]() You need full compatibility with older Macs from 2015 or earlier.Here are some scenarios where macOS Journaled may still be preferable over APFS: But for most people, APFS is the best choice. For example, if you need to dual boot your Mac into an older OS version that requires HFS+. The only reason to still use macOS Journaled today is if you need your Mac to be fully compatible with older Macs or bootable drives that only support HFS+. Still, APFS is better optimized for modern hardware so will generally outperform HFS+. On lower-end Macs, the differences may not be as drastic. The performance benefits of APFS will be most noticeable on high-end Macs with fast processors and lots of RAM. Operations like launching apps, opening files, copying data will be significantly faster with APFS. Since APFS is specially made for SSDs, it will make the most of the super fast storage capabilities in modern Macs. Should I use APFS or macOS Journaled for a new Mac?įor most users getting a new Mac today, APFS is recommended over macOS Journaled HFS+. The only scenario where macOS Journaled may be preferable is if you need compatibility with older Macs running OS versions before macOS 10.13 High Sierra. Here is a detailed feature comparison between APFS and macOS Journaled HFS+: FeatureĪs the table shows, APFS has clear advantages when it comes to performance, encryption, snapshots, and space efficiency. Even with journaling enabled, it does not take full advantage of the capabilities of modern solid state storage devices. However, HFS+ is still an old file system designed in the era of hard disk drives. Metadata protection – The journal stores copies of metadata like file permissions and folder hierarchies, preventing data corruption.Improved data integrity – The journal keeps track of file system operations, making it easy to recover from unplanned shutdowns like power outages.Faster startup – Journaling reduces the time required for file system checks during system startup.HFS+ has been the default file system used on Macs for over three decades, since it was introduced in 1985 with the Mac System 2 operating system.Įnabling journaling on HFS+ provides the following benefits: MacOS Journaled refers to formatting a drive using the HFS+ file system in journaled mode. It takes better advantage of flash storage capabilities compared to the older HFS+ file system. ![]() In summary, APFS is a modern file system designed for optimal performance on SSD based drives. Crash protection – APFS has improved crash protection features like faster fsync() to prevent data corruption.This allows easy backup and restoration of files. Snapshots – APFS can make read-only snapshots of the file system at any point in time.It stores related data within the file system itself instead of in separate bands. Space efficiency – APFS uses space more efficiently and helps reduce the overall size of files on disk. ![]() Data is encrypted and decrypted on the fly as it is written and read. Stronger encryption – APFS supports native encryption at the file system level.Operations like copying files, opening applications, shutting down and booting up are much faster compared to HFS+. Faster performance – APFS is tuned for optimal performance with SSDs.Some of the key benefits of APFS include: APFS has been designed and optimized specifically for use with solid state drives (SSDs) and flash storage. It replaces the old HFS+ file system that had been used on Macs for over 30 years. ![]() ![]() ![]() ![]() In the same software update, we will be updating the alert users receive to indicate that AirPods have been traveling with them instead of an “Unknown Accessory.” ![]() We’ve confirmed this alert will not display if an AirTag is detected near you - only AirPods (3rd generation), AirPods Pro, AirPods Max, or a third-party Find My network accessory. Addressing alert issues for AirPods: We’ve heard from users who have reported receiving an “Unknown Accessory Detected” alert. ![]() New privacy warnings during AirTag setup: In an upcoming software update, every user setting up their AirTag for the first time will see a message that clearly states that AirTag is meant to track their own belongings, that using AirTag to track people without consent is a crime in many regions around the world, that AirTag is designed to be detected by victims, and that law enforcement can request identifying information about the owner of the AirTag.The following updates represent important steps Apple is taking: We’ve identified additional improvements we can make in the information we share and the educational resources we provide, and we will be taking action, including making updates to our law enforcement documentation.Īdvancements Coming to AirTag and the Find My Network Law enforcement has shared their appreciation for the assistance we’ve provided in helping them find the source of unwanted tracking. We have successfully partnered with them on cases where information we provided has been used to trace an AirTag back to the perpetrator, who was then apprehended and charged. Apple can provide the paired account details in response to a subpoena or valid request from law enforcement. Based on our knowledge and on discussions with law enforcement, incidents of AirTag misuse are rare however, each instance is one too many.Įvery AirTag has a unique serial number, and paired AirTags are associated with an Apple ID. We have been actively working with law enforcement on all AirTag-related requests we’ve received. Through our own evaluations and these discussions, we have identified even more ways we can update AirTag safety warnings and help guard against further unwanted tracking. ![]() We’ve become aware that individuals can receive unwanted tracking alerts for benign reasons, such as when borrowing someone’s keys with an AirTag attached, or when traveling in a car with a family member’s AirPods left inside. We also have seen reports of bad actors attempting to misuse AirTag for malicious or criminal purposes.Īpple has been working closely with various safety groups and law enforcement agencies. We hope this starts an industry trend for others to also provide these sorts of proactive warnings in their products. It’s why the Find My network is built with privacy in mind, uses end-to-end encryption, and why we innovated with the first-ever proactive system to alert you of unwanted tracking. Unwanted tracking has long been a societal problem, and we took this concern seriously in the design of AirTag. With the help of an AirTag placed inside a medical kit, a parent whose child lost critical medicine on the bus was later able to find it.ĪirTag was designed to help people locate their personal belongings, not to track people or another person’s property, and we condemn in the strongest possible terms any malicious use of our products. Thanks to AirTag and the Find My app, a customer who lost his wallet on the subway was able to track it down at a station across town. Since AirTag’s launch last April, users have written in to share countless stories of AirTag being instrumental in reuniting them with the things they value. An update on AirTag and unwanted trackingĪirTag lets users keep track of personal items like their keys, wallet, purse, backpack, luggage, and more through the Find My app. ![]() ![]() The muslin, on the other hand, got a good scrunching before I let it dry with wrinkles and creases. I left my hessian to dry on a flat surface. Where and how you dry the fabric will depend on what type of effect you want and what you’ll be using it for. The plaster of Paris absorbs into the fabric and makes it stiff once it dries. Leave the painted fabric to dry completely. I used a darker color on the muslin to create contrast. The hessian only needed one coat on each side while the muslin needed two coats. You want the paint to absorb fully into the fabric so you may need to apply more than one coat of paint. Using an old paint brush paint the front and back of the fabric with the mixture. The way cream looks before you beat it with one of those mixing things. Add more powder until you have a smooth, lump free, creamy consistency. Sprinkle the plaster of Paris powder into the watered-down paint and stir. The more water you add to the paint, the lighter the final color. The liquid is simply watered-down craft paint. Keep in mind that the color won’t be as intense, since the white plaster lightens and dulls the paint.Īs a general rule of thumb, I mix 1 part plaster of Paris with 1 part liquid. To make Plaster of Paris fabric paint you can use any water-based craft paint to add color. Plus, if you want to dip the fabric, you need to mix enough plaster so you can submerge the entire thing in the mixture. It’s not as messy and you can minimize unintentional wrinkles, which is important if you’re going to add a raised stencil later. To make this 3D textured fabric art I went for the paint option. ![]() There are two ways to use plaster of Paris on fabric. How to paint fabric with plaster of Paris So, I’ll start off by showing you how I used plaster of Paris to paint my fabric and highlight it’s unique characteristics, before moving on to creating a raised stencil. The muslin is soft and flowing while the hessian, with it’s frayed edges, tends to be a bit stiff and “formal”. To create contrast and visual interest I choose fabrics with different textures. My 3D art has three layers: a raised stencil on top of a flat, firm fabric, with a wrinkly softer fabric as a background. Just a heads up this is a messy business, so it’s probably a good idea to find a sheet of plastic to protect your work area. Palette knife (a plastic knife works too).Any fabric with a loose-ish weave that the plaster of Paris can sink into should work, so feel free to experiment. To make something similar, you’ll need plaster of Paris (obviously) and different types of left-over fabric to create layers of interest. ![]() And don’t forget to subscribe so you’ll never miss a post! What you need Right, before I share how to use plaster of Paris to make 3D textured fabric art, be sure to follow us on Facebook, Twitter, Pinterest, or Instagram. So maybe I’m not veering too much off the “ anything-goes-as-long-as-it’s-unique” track. It creates a beautiful backdrop to show off some of our air plant art. It’s still got loads of organic texture and an earthy vibe, though. See what I mean? It’s calm, understated, and delightfully monochromatic. I must be getting old □ but I had so much fun playing with plaster of Paris to create this 3D textured fabric art. So, today’s tutorial is a first for me because it’s subtle and serene, and dare I say…. I love mixing colors and shapes and wacky “out there” hand-crafted pieces to tell a story. ![]() I have no idea how to classify my décor style, but it’s definitely not minimalist. ![]() ![]() These forward-looking statements are not guarantees of future results and are subject to a number of risks and uncertainties, many of which are difficult to predict and beyond our control. These forward-looking statements include, but are not limited to, statements related to the Company’s business operations, financial position, financial performance, liquidity, strategic alternatives, market outlook, future capital needs, capital allocation plans, the impact and timing of any cost-savings measures business strategies, the ability to negotiate suitable restructuring or refinancing options and other such matters. ![]() ![]() Words contained in this document such as “believe,” “anticipate,” “expect,” “estimate,” “plan,” “intend,” “should,” “would,” “could,” “may,” “might,” “will” and variations of such words and similar future or conditional expressions, are intended to identify forward-looking statements. Private Securities Litigation Reform Act of 1995. Certain statements in this document constitute “forward-looking statements” within the meaning of the U.S. ![]() ![]() ![]() If you got a machine that came with Lion or Mountain Lion and wonder if you can install Snow Leopard on it, read the bottom of this tip first. Lion and Mountain Lion have different hardware requirements, but the Apple hardware requirements for Mavericks are the same Mountain Lion. Lion requires a minimum of 10.6.6 already be installed, unless you have the USB Flash drive for it, and Mountain Lion and Mavericks requires a minimum of 10.6.8. Note: Mavericks you can update tofor free, whereas both Lion and Mountain Lionyou can not. If you are interested in upgrading to Lion you can read this tip, and Mountain Lion or Mavericks, this tip. Leopard (10.5) is not to be confused with Snow Leopard (10.6) which are different paid operating systems. Using the model name, find the release date of that model on Wikipedia or, and the followup date. To determine the age of a Mac, plug it in the support status search engine, and use the serial number lookup. AppleCare may have those discs if you lost or misplaced it. Note: Macs newer than Apbut older than Jmust use the original 10.6 installer disc that shipped with them to boot 10.6 from CD. Read about updating to 10.7, and this tip about how to optimize your Java in 10.6 if you are stuck with 10.6.ġ0.6 retail is available from the Apple Store on (the /us/ in the link may be changed for the standard two letter country code matching the store link). Backup your data and at least update to 10.6.8 if your Mac says it is Intel in Apple menu -> About this Mac. Java is outdated in terms of security in Mac OS X 10.6. To determine if that repair is necessary, post to the forum, and someone will be able to help you to find out which repairs might be necessary. Finally, you may need to use the Startup Manager to boot the operating system when the 'C' key doesn't work in order to get the installer to work or repair the disk before installation if the initial attempt to install fails. Read the info below to ensure you are compatible. Shut down, and disconnect any peripherals before continuing with the installation. I would not downgrade to Leopard without erasing your data first.īe sure to backup your data first at least twice before installing any operating system. When determining your Mac model, see this tip to find its age: ![]() Server versions of Mac OS X may have different limitations, and the people visiting the appropriate Server forum may be able to answer your questions better about Mac OS X Server. Note this tip, and the series of tips from 10.2 (10.2, and 10.3 not mentioned in above links as people must have 10.4.4 or later on an Intel Mac to get to 10.6) to 10.11 I've written here all refer to Mac OS X Client. A few Macs which came with 10.6 can install Sierra through Mojave. ![]() Mac OS X Sierra was released on September 20, 2016. Tips on 10.4 Tiger, 10.5 Leopard(last compatible operating system for G4 867 and above, and G5s), 10.6 Snow Leopard ( end of the line for PowerPC applications), 10.7 Lion, 10.8 Mountain Lion, 10.9 Mavericks, 10.10 Yosemite, and 10.11 El Capitan to 10.14 Mojave. ![]() ![]() ![]() ![]() Call it the analytical side of my brain, but I just find so much more depth with branding is connected to stories! Briefly, here is the reasoning behind Spruce Road: I love branding that has a concept behind it, and a story to tell. These are the types of clients I want to attract as well. I wanted a name that reflected my vision: fun, personable (not corporate), friendly and feminine. I have BIG goals for Spruce Rd, that are beyond just me! It might be only me for a while, however I didn’t want to limit my business to just me once I am ready to expand. More than that, I wanted a business name that could grow with me. I resisted using my personal name, Jamie Starcevich, for my business because well… my last name is a bit of a mouthful! I have no doubt that people would misspell and pronounce it wrong often. I really struggled finding a name that just fit with my brand. The domain search will also help you be more creative with your business name. Adding the “Road” in there, helped customize my name enough for SEO and domain. I originally was thinking about “Spruce Design Studio”, however when I checked online there were SO many studios with that name. Search online to see if your domain is available. It is so hard these days to find a business name that is truly unique. Find a concept you like, and search the thesaurus for variations of that concept. I am not a creative writer, by any means! I hit up the thesaurus for a few ideas. Everything from adjectives, concepts, and various names for “design studio.” Eventually you can mix and match to develop what feels like the right fit. I am such a list maker, so I kept a note in Evernote with words that I felt fit my brand. You are open to either selling your business, partnering with someone else, or allowing another person to take over while you are on leave (vacation, maternity leave, etc.).You have plans to expand your business in the future, beyond yourself.Your name is hard to pronounce! – My last name is Starcevich, so I knew I needed to avoid including it in my business name.You are an artist, or in a profession where using your name is common.You’ve already built a reputation/audience under your name.You are your business, no one else is involved or potentially will ever be involved.You have a name that is unique enough to be memorable, yet easy to spell + pronounce.Here are a few tips on deciding between the two. You feel like this is the first impression your audience/clients have of your business, and you want it to be reflected accurately. Any suggestions? Thanks!”Īs an entrepreneur, I have been there! Deciding on a name can be such a daunting task. ![]() The services I plan to offer are: branding, editorial illustration, custom illustration and maybe some other items but that’s mostly it. Since it’s just me I could just use my name. I was wondering, how did you decide to give yourself a studio name rather than just go by your name? I am going back and forth between the two. ![]() I love all the resources you have to offer. “Hi!I’ve just transitioned to doing freelance fulltime. If you are either thinking of starting a business, or pondering rebranding, this post is for you! The other day, I received an inquiry from another designer asking how I decided to go with a studio name, rather than my personal name. How to Choose a Business Name | Spruce Rd. ![]() ![]() ![]() Check-In is 4:00pm and Checkout time is 10:00am.Please feel free to contact us if you are interested in arranging. Early check-in and late checkout are based on availability and require approval, and may be subject to an additional fee of up to $60.00 depending on the number of additional hours requested. Please note that requests for late checkout must be received no later than 10:00 AM local time on the day prior to your departure. ![]() We recommend taking plenty of time to explore the area by walking, hopping on a bike, or using the free downtown trolley. It’s no surprise that Branson has been dubbed the “Live Entertainment Capital of the World” considering there is truly something for everyone to enjoy. This enviable location also puts you within 20 minutes of downtown Branson where you are likely to stumble onto a live music festival, eclectic eateries, trendy boutiques, and local wineries among the more famed attractions of Branson like Silver Dollar City amusement park, Dolly Parton’s Stampede, Pirate Cove Adventure Golf, Bigfoot Fun Park, and the Titanic Museum. You’ll also be within 15 minutes of many outstanding hiking options, including the 362 acres of trails, scenic landscapes, and rolling green glades of the White River Balds Natural Preserve. Less than 10 minutes from Table Rock Lake, you’re within easy distance to world-class fishing, water sports, boating, swimming, and a generally inviting family atmosphere. something for every family member to enjoy! They have it all! Country, Oldies, Pop, Broadway and Gospel. With over four decades of show business under their belts, they will have you and your family at the edge of your seats! Stage performance is their specialty, with tight harmonies, cutting edge technology, and explosive energy, they deliver an entertainment experience you should not miss! Four award-winning shows take to the stage. As a thank you for booking your reservation with us here in the Branson area, we wish to include with each reservation, (2) complimentary tickets to your choice of one of the shows at, “The Hughes Brothers Theatre.”Īll shows are subject to change, no cash value, theatre controls the schedule. Grand Welcome nor the property owners are responsible or liable for any refunds due to the event that any amenities are closed for any reason. Pools, Hot Tubs, or any other facilities in the resort are operated and maintained by the HOA. Community pools are open seasonally from Memorial Day through Labor Day. Washer in dryer in unit available for guest use. 2 unassigned parking spaces are available. The home has an additional bathroom with shower/tub combo. This home sleeps 6 guests between 2 private bedrooms and a sleeper sofa.īedroom #1 has a queen size bed and smart tv.īedroom #2 is the primary suite with a king size bed, smart tv, private balcony access, and ensuite bathroom with dual sinks and shower/tub combo. The fully equipped kitchen includes small appliances like coffee maker, toaster, blender, and crockpot for your convenience, in addition to standard appliances and ample counter space. This provides your group with all the space you’ll need, whether you’re streaming movies, taking a zoom call, or sharing a home cooked meal. Inside, an open concept design encompasses the living, dining, and office areas as well as the kitchen. Guests have endless options for recreation and relaxation! The home is located within Pointe Royale, a closed community with amenities like indoor and outdoor pools, tennis courts, a fitness center, 18-hole golf course, and lakeside trout fishing. Immersed in nature, the unit offers stunning views of the rolling hills of the Ozarks from its private deck, complete with outdoor dining space. This 2-bedroom condo in Branson, Missouri, is the perfect getaway for small groups seeking an escape from the hustle and bustle of life in the city. ![]() ![]() ![]() IF you have bought the DLC, you DO need to get 1st place in the additional races to unlock the achievement. Single Player - These trophies can be obtained by a single player. Note: Thanks to SockDust for confirming this, " IF you haven't bought the DLC, you DO NOT need it to unlock the achievement. On PC you usually have one person on a controller and the other taking Mouse and. There's a summary at the end of the video so you can easily keep. ie one computer or one console and two players sitting next to each other. The guide is split up into 6 videos 3 for each zones Hidden Packages and 3 for each zones Challenges. Rohiric takes you through DiRT 3's Hidden Packages & Challenges in one quick foul swoop. if you have any questions just ask i will answer with the best i can. DiRT 3, Hidden Packages & Challenges Guide for the Battersea Compound. this is the fastest way to complete all races needed for this achievement. Every day I have over a hundred notifications on my Steam account, 546. It is part of the Colin McRae Rally series and the first game. This goes as well for the gymkhana events, the lower difficulty should lower the amount needed to get 1st place ( also just make sure your overall finshing place is 1st place). DiRT 3 Complete Edition Available Now Free upgrade for existing DiRT 3 owners Hi all, First up I want to say sorry for just how long it has taken to move DiRT 3 to Steamworks and I would also like to thank you all for keeping up the pressure on us to move it over. DiRT 3 is a singleplayer and multiplayer racing game developed and published by Codemasters. A 3 stage event you can win 2 out of the 3 races and still come in first). You don't have to win every stage of the events, just make sure the overall finishing place is first (ie. the easiest way to achieve this is to put the difficulty in the lowest setting and race through all 4 seasons as well as the world tours that show up later on as you progress. But 'Freeplay' which includes Custom Championships, RX Championships, Historic Championships, Time Trials can be played without a connection. Online connection is only required for 'Career Mode' or 'My Team' which includes Events (Career races and challenges), Garage and Staff. A version for Amazon Luna followed on 3 June 2021. Update: There should be one clarification. Dirt Rally 2.0 (stylised as DiRT Rally 2.0) is a racing simulation video game developed and published by Codemasters for PlayStation 4, Windows, and Xbox One. Ok, this achievement requires you earn a 1st place finish in all DiRT Tour Events, this includes ALL 4 Seasons as well as ALL 6 of the World Tour Events. Summary Recently we let you all know about an update we planned to make to our forum software. 3 June 2021 1 Genre (s) Racing simulation. ![]() ![]() ![]() In the present, Katherine finds a new mystery about her father, while Delilah reveals an old secret about him that's troubled her. Several months after Jacob's disappearance, Alice goes to a New Year's Eve Y2K party to support her friend, teenage Katherine. In the present, Delilah realizes that the tragedy of Jacob was not hers alone but the whole town's and moves towards healing. Mature Katherine and Alice unsuccessfully try to prevent Jacob's disappearance in 1999. In the present, Katherine and Elliot chaperone their old high school's "Back to the '90s" dance Alice searches for a piece of her past Delilah says goodbye to more memories as a local landmark closes its doors. In the present, Delilah swallows her pride to ask for help. In the present, Katherine starts a job with the local newspaper, while Delilah deals with bittersweet memories attached to Colton's boat.Īlice double dates with her teenage parents, while Katherine's first visit to the past brings a surprising discovery. Katherine is presented with a book deal that requires her to dredge up terrible memories Delilah wants to say goodbye to the past, while Alice yearns to return there.Īlice falls in love with the past and has her first kiss. Escaping the family tension, Alice explores the farm and finds herself on a surprising journey to the past. Katherine and her teenage daughter Alice move in with her estranged mother, Delilah. Teleplay by : Heather Conkie & Alexandra Clarke Story by : Marly Reed and Heather Conkie & Alexandra Clarke Megan Fahlenbock as Jude, Nick's mother and Joyce's same-sex partner.Laura de Carteret as Joyce, Nick's mother and co-owner, with Jude, of the Roxy movie theatre.Andy Stafford, a veterinarian in Port Haven who Monica introduces to Katherine Kerry James as mature adult Nick, who appears in only one episode.Sam Braun as teenage Nick, Alice's boyfriend in 1999, whom she later breaks up with.Peyson Rock as Danny Sawyer, Jacob's best friend in 1999. ![]()
|
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |