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Spring has arrived, and that means winter coats go back in closets, windows open, and we can finally leave the stinky sweat and guttural grunting of the gym behind. But before you limber up to run, bike, and contort yourself in the park and on the trails, make sure you’re ready for the great outdoors.Indoors vs. outdoors
If you’re thinking about your health, getting on a treadmill or dropping in on a spin class is a good idea any time of the year. But gyms are controlled environments, and that makes for a different workout, both physically and mentally.
“It’s easy to zone out by watching a show or listening to music on the treadmill,” says Christine Luff, author of Run for Good: How to Create a Lifelong Running Habit. “But running outside requires you to pay attention a lot more and always be aware of your surroundings. You need to be aware of cars, bikes, dogs, other runners, cracks in the sidewalk, branches or rocks on the trails, and numerous other potential hazards.”
The differences go beyond sudden agility tests. A 2014 study of 12 male cyclists found that despite conditions being relatively equal, and the participants exerting what they viewed as the same amount of effort, outdoor biking got their hearts beating faster. On the flip side, a 2024 study that put 13 experienced long-distance runners on a treadmill found they used less energy running at the same pace on a track. The study suggested this was due to the runners having to adjust to the treadmill after training heavily on tracks.
Your workout environment affects your mental health as well. While exercise in a natural area like the woods or a park can improve your self-esteem and overall mood, working out in a group can help decrease stress. Think about what you most enjoy about your exercise routine, on an emotional level, before deciding to ditch your yoga class for downward dog on your own in the park.Ease into it
Preparing for outdoor exercise starts indoors with a well-executed plan.
“Don’t get so excited about the return of nice running weather that you do too much too soon,” Luff says. “Be sure that you ease back into it, or you’ll risk an overuse injury.”
At the same time, consider adding a stretching routine to your exercise plan. Stretching isn’t required, but it can help you warm up and cool down. And if you need to stretch before your outdoor workout anyway, getting back in the habit now will save you time, and potentially injury, later.Stay safe
Before you hit the trail, make sure the trail won’t hit back. If you’re running or cycling, walk or drive a new outdoor route the day before to avoid any surprises, such as poorly maintained sidewalks or heavy traffic. When you head out for real, wear reflective clothing and lights, day or night, to ensure you’re visible. If you need a podcast or music to go the distance, use open-ear or bone-conduction headphones so you can still hear your surroundings.
You should also carry a small first aid kit to deal with minor bumps and bruises and have some way of reaching friends and family in case of an emergency. Even a bike path in the middle of a city can be a lonely place if you’re waiting for somebody with a phone to come along.
If you’re using a machine, such as a bike, be sure you’ve given it any maintenance it needs, especially if it’s been tucked away in a garage all winter. Your equipment might need some first aid too, so keep tools and materials to make repairs with you as well.
Bring water, especially on warmer days, and dress for the weather. Wet and windy weather can be a hypothermia risk, even if the temperature is well above freezing. And if you’re going swimming or boating, wear proper safety gear and never head out without a buddy keeping an eye on you.Get out and go
As the days get nicer, begin transitioning from indoors to outdoors—there’s no need to instantly switch from gym to woods.
“Don’t beat yourself up and put pressure on yourself to return to your previous fitness level quickly,” Luff says. “Just enjoy running in beautiful weather as you work on building up your fitness level gradually and safely.”
Start by heading out once a week and gradually add more fresh-air days to your schedule. Remember that you’re not always going to be able to get outside, so if you need to go to the gym, don’t let it bother you. One useful approach is to combine exercise and errands, if possible. If you need to go to the store, run or bike there instead of driving.
Keep practical concerns in mind, such as budgeting more time for outdoor exercise than you spend at the gym. Remember, you’ll be going places, and you may get delayed or go farther than you intend. If you’d rather not be alone, look for a social aspect to help motivate you. Joining exercise clubs and working out with friends can help you get out of the gym and introduce you to new people.
Running and cycling are some of the most common outdoor exercises, but you shouldn’t feel limited to cardio. Strength training with resistance bands and other portable equipment, bodyweight exercises, and yoga can all be done outside.
These exercises build muscles and strengthen joints, which helps reduce injury, and adding some variety can keep your workout exciting. Consider combining different types of exercises, too, perhaps by doing strength exercises at the start and end of your routine. After all, there’s only so much spring and summer to enjoy, so breathe that fresh air while you can.
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Not liking the newly installed version of Windows 11? Has it messed up your PC settings? Are you feeling troubled with its all-new interface and program settings? Don’t worry, Microsoft allows you to roll back to your previous Windows right away. That is – if you carried out an in-place upgrade of your Windows operating system.
This tutorial will show you how to roll back Windows 11 to Windows 10, provided you perform an in-place upgrade from Windows 10 to Windows 11 – and provided you carry out the rollback operation, within 30 days of upgrading to Windows 11. We also show you how to roll back Windows 10 to Windows 8.1 or Windows 7.Go back from Windows 11 to Windows 10
Roll back is now referred to as Go back in Windows 11. Here’s how you can Go back from Windows 11 to Windows 10:
From the WinX Menu, open Windows 11 Settings
Scroll down till you see Recovery under Additional options.
Now under Recovery options, you will see Go back
Follow the on-screen instructions and all should be good!
Related: How to downgrade Windows 11 to previous version.How to downgrade from Windows 11 to Windows 10 after 10 days?
If you have crossed the 10-days mark of installation, the Go back button is no longer available for you in the Windows Settings panel. In that case, you must install Windows 10 fresh. For that, follow the following guides one after one to get the job done:
Once you complete the final step as mentioned above, you will be able to set up your Windows 10 computer. However, this process deletes all the files and folders from your computer. Therefore, you may want to create a backup of your important files before following those steps.
If the chúng tôi folder still exists on your device then you can roll back Windows 11/10 after 10 days limit by editing the Registry or using this PowerShell command.Rollback from Windows 10 to Windows 8.1 or Windows 7
Microsoft has kept an option of rollback, where unsatisfied users can uninstall the upgrade and rollback to the previous version of Windows – Windows 8.1 or Windows 7.
This will open the Recovery settings window for your PC. You will see 3 options:
Reset this PC: Remove everything and reinstall Windows. This will take your PC to its original factory settings.
Go back to your previous version of Windows: This will just bring your previous Windows back on your PC without affecting your documents and files. Note that you have to carry out the
rollback operation, within 30 days of upgrading to Windows 10
Advanced Startup: Here you can change your PC settings using a Windows image or a USB/DVD.
Microsoft will then ask for your feedback and the reason to uninstall Windows 10.
Your system might take a while to process the rollback and read the settings of your previous Windows version. Sit back and enjoy a cup of coffee. Note the important warning – you need to know or remember the password you used to sign in to your previous Windows version.
Once the rollback process is completed, your PC will automatically be booted into your previous version of Windows.
You can also get back to an earlier build of Windows using this method.
Rollback is dependent on the availability of the chúng tôi & other folders folder, if you delete that, then you may not be offered the option to rollback.
See this if you receive We’re sorry, but you can’t go back. The files we need to take you back were removed message. But if you follow this trick, you may be able to roll back Windows after 30 days limit.
On one of my other laptops, I upgraded my existing version of Windows 8.1 and ended up with a bit of a mess. So I decided to go in for a clean install of Windows on a separate partition using a bootable USB.
Bonus Tip: Learn how to extend the time period to uninstall a Windows Upgrade.
Instagram is really popular, but it is mostly restricted to your mobile devices. What if you want to view it online or add it to your WordPress blog? Here is how you can do it.insta.SHOW
insta.SHOW is a WordPress plugin that allows you to display a running slide show of the images in your Instagram account. You need the Instagram login info of the account you’d like to display. The configuration options let you choose the number of images to display, the size of the text and the size of the images. Anywhere you’d like to add the slideshow, you can insert the shortcode “[instagram]” and the slide show will be added.Instapress
Instapress is a more full featured Instagram plugin for WordPress. Instapress gives a lot of different options to add your Instagram images to different places in your site. You can add them as a widget, in a post or a page or even add it as part of your WordPress template.
The widgets and shortcodes can be configured to better suit your needs. What’s nice about Instapress is you aren’t limited to your own Instagram account feed. There is the choice to show other peoples feeds, popular feeds or even images with a specific tag.Instagrate to WordPress
Instagrate to WordPress has a feature a little different than what the others on the list offer. The big deal here is, you can configure Instagrate to WordPress ahead of time and then go out and take pictures. When you use Instagram to capture a moment in time, the new picture will be published as a new blog post. Having this kind of plugin will save you a ton of time. You won’t need to take the image, attach it to a blog post then publish it, you can automate the process.
One of the fears I had was not wanting every single Instagram image show up as a blog post. In the settings, it is possible to have the default post be set as a draft instead of publish automatically.Final thoughts
For a personal site or even if you travel places for the work, adding in images to show where you’ve been really helps people connect with you. Adding a running slide show to your websites sidebar or posts displaying your recent Instagram images can be a simple way for you to add content to your site too.
How can you use Instagram images on your site?
Trevor is a freelance writer covering topics ranging from the Android OS to free web and desktop applications. When he is not writing about mobile productivity, He is coaching and playing the world’s greatest game… Soccer.
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The ASUS Transformer Pad TF300T has quite a lot of custom ROMs available for it in the custom Android development community. However, a common problem many face with these custom ROMs is that after flashing them, the tablet loses all the 3G features. In order to use those, one must flash back to an official stock firmware by ASUS.
The guide below will walk you through the steps required to flash back to a stock firmware. You can use the guide for either going back to a stock firmware to get 3G features working or for just returning to stock from a custom ROM.
Continue reading to find how you can restore your ASUS Transformer Pad TF300T to stock firmware.
This guide is applicable only for Asus Transformer TF300T. DO NOT try this on any other device.
The methods and procedures discussed here are considered risky and you should not attempt anything if you don’t know completely what it is. If any damage occurs to your device, we won’t be held liable.
How to Restore ASUS Transformer Pad TF300T to Stock Firmware
[Important] Backup everything on your tablet to your computer as this process will wipe everything on your tablet. Use this Android backup guide to find out how you can back up apps and data such as contacts and messages.
[Important!] Download the firmware that matches the SKU of your device. To check your device’s SKU, do this:
On the tablet, go into Settings » About tablet. Then, check the Build number.
If the build number starts with “TW”, your SKU is TW. Similarly, if your build number starts with “US”, you must download the firmware for the US SKU.
Extract the downloaded firmware file. You will get another archive file. Extract this one as well to get several files. One of these files will be named “blob”, which is the one we need to use.
Install the Android SDK by following the guide → here.
Extract the Fastboot.zip file to the C: drive on your computer to get a folder named Fastboot with four files inside it.
Copy the blob file obtained in step 3 (after extracting firmware file) to the Fastboot folder on C drive. You should have 5 files in the Fastboot folder now.
Shut down the tablet. Hold Power + Vol Down buttons until a message appears saying “Press Vol. Up to enter RCK (5s)”. However, DO NOT press the Volume Up button. Instead, wait for 5 seconds till a new menu appears. Then, in less than 10 seconds, press Volume Down once to highlight the USB icon, then press the Volume Up button to validate. Remember, you must do this in 10 seconds otherwise the tablet will boot into Android and you’ll have to redo the step.
Open Command Prompt on your computer from Start » All Programs » Accessories (or open Start menu, type cmd and press the Enter button).
Now, type the following commands in command prompt to flash the stock ROM, pressing Enter after each command.
fastboot devices (this is to ensure the phone gets detected. A string of numbers and letters should appear if the phone is properly detected)
fastboot -i 0x0B05 flash system blob
NOTE: The flashing procedure may fail a few times. If it does fail, simply redo step 10.3 i.e type in the same command again, till it works and flashes the firmware.
After the stock firmware is flashed, you’ll get a finished/OKAY message in command prompt.
Now, type fastboot -i 0x0B05 reboot in the command prompt to reboot the tablet into the newly flashed stock firmware.
Your ASUS Transformer Pad TF300T is now running a stock firmware and has been fully restored to stock, with working 3G (in case it wasn’t working before due to a custom ROM). Let us know how it works!
Outlook Account Suspended: How to Get it Back Discover sure-shot solutions that do the trick!
When Outlook shows that the account has been temporarily suspended, you won’t be able to access mails or change settings.
The issue arises when Outlook detects suspicious activity or promotional intent.
To fix things, verify the Outlook account, enter a mobile number, or clear the browsing data, amongst other solutions.
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Outlook users often describe receiving the error Your account has been temporarily suspended. This might happen when you create a new Hotmail/Outlook account without a phone number.
Give it a few days, and it might eventually display this message when signing in. And if you, too, have been facing the problem, keep reading to find out all about it!Why is my Outlook account suspended?
Besides that, Outlook is also extremely strict in keeping its products and services up to its policies. If it happens to discover any suspicious activity, Microsoft temporarily suspends your account.
Using Windows Live at different locations, as well as sending unsolicited promotional or commercial content to people you don’t know, may lock down your account for a temporary period.What can I do when the Outlook account is suspended? 1. Verify the account
The phone number you’re entering doesn’t have to be the one associated with your account.
Log in to your suspended Microsoft account.
Enter your phone number to request a security code be sent to you via text message.
After the text arrives, enter the security code you received on your phone.
Immediately change your password to complete the unlocking process.
Once done, you should be able to access the suspended Outlook. And make sure to change the password right away to prevent the issue from reappearing.2. Try a different phone number
In case of not getting any security code in the next few minutes, you may want to try a different number. That’s also recommended if you see the usage limit exceeded error message when requesting the code.
This basically means the phone number has been used too many times in a short period of time or that Microsoft detected a form of unusual activity related to the phone number itself.3. Clear the browser cache
The procedure varies from one browser to another. This doesn’t change the fact that clearing your web browser’s cache, cookies, and history may remove data such as saved passwords, shopping cart contents, and more.
One way or another, you’ve done something that violates the Microsoft Services Agreement. That’s why you’ve seen the Your account has been temporarily suspended Outlook error, but we hope you’ve addressed the issue already.
Before you leave, find out how to speed up Outlook in Windows.
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Regolith Linux isn’t your typical Linux distribution. It falls somewhere in between being a distribution and a desktop environment, as it is built on top of Ubuntu. And unlike most typical Linux distributions, Regolith doesn’t have to be installed as a standalone operating system. If you are already using Ubuntu as your operating system, then you can install Regolith on top of it for a preconfigured i3 experience.Why Regolith Linux?
If you were to install i3 manually, then you would have to configure everything yourself. This can take quite some time, depending on what you wish to achieve with it. Even then, this still doesn’t guarantee that you will be able to get GNOME apps and tools working alongside i3.
However, Regolith is built so you don’t have to edit or tweak anything to start using it, while still being able to use any GNOME app you’re used to using with default Ubuntu.Installing Regolith on Ubuntu
All you will need to install Regolith is Ubuntu, a working Internet connection, and the terminal.
First, add the Regolith repository in the form of a Personal Package Archive (PPA) by opening a terminal and entering the following command:
This will permanently add the repository to your system so that you will always be able to install Regolith and update it.
Now you’re ready to install Regolith. It’s important to note, however, that how you install Regolith will depend on whether you’re using a desktop or laptop.
You will need the standard installation if you are on a desktop. Install this version with the following command:
For laptops, you will need to install the mobile version:
The install will continue the same as if you were installing any other software in Ubuntu. You will need to restart your computer finish the installation.
Once you’ve opened the menu, you will see an option for Regolith. Select it, then log in as you normally would.
After you’re logged in, you will be greeted with your new installation of Regolith Linux!Switching Back to Default Ubuntu
If, for whatever reason, you want to switch back to GNOME, return to the login screen and open the gear menu again. Only this time, select the Ubuntu option instead of Regolith. Once you log in, your system will switch back to GNOME with everything as it was before you installed Regolith.
However, if you decide that you’re not enjoying Regolith and wish to uninstall it completely, you will need to follow the installation steps in reverse.
First, log out of Regolith and switch to the default Ubuntu session, then open a terminal and run the following command:
This will uninstall Regolith and remove all associated files. You will also want to remove the PPA from your system:
Once that has completed, you can safely remove the last remaining Regolith directory:
Now you’re free to go back to the default Ubuntu environment as if nothing ever changed.Frequently Asked Questions 1. Is it possible to install Regolith Linux without installing Ubuntu first?
Yes. If you visit the official website for Regolith Linux, you will be able to download the .iso version of Regolith and install it just as any other Linux distribution.2. Can I customize how Regolith looks?
While Regolith is preconfigured by default, there is still much you can customize. You will find customization instructions in the official documentation.3. Does Regolith work with other Linux distributions?
No. Regolith uses Ubuntu as its base and requires Ubuntu and GNOME to be installed so that it can use them as a framework.Conclusion
Regolith offers an easy way to try out a pre-configured version of an i3 window manager from the comfort of your Ubuntu system. Read on to learn how to configure and customize the Openbox window manager in Linux.
Freelance Content Writer with a decade of experience writing about system administration, networking, and security.
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