Month: June 2018

Categories
Paving Dublin

L2L Do you need new cabinet hardware?

Word Count:
508

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Choosing cabinet hardware can sometimes be difficult. This is because there are so many items to choose from that you rarely make the right decision. There are different aspects that need to be taken into consideration. We will take a look at them and give you some pointers in choosing the right cabinet hardware.


cabinet hardware, wood, furniture

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Choosing cabinet hardware can sometimes be difficult. This is because there are so many items to choose from that you rarely make the right decision. There are different aspects that need to be taken into consideration. We will take a look at them and give you some pointers in choosing the right cabinet hardware.

The first question you need to ask yourself is usually: Do I need to buy new cabinet hardware? Believe it or not, in most cases the real answer is No . People tend to change whenever they want something new or something becomes too old. If you can afford the expense then you should buy, if not maybe there is another solution. Based on what your current cabinet hardware is made out of you should call somebody that is really a specialist. He/she might just give you a solution that will make everything look better, even new, at a fraction of the cost new cabinet hardware might turn out to be. For instance, adding simple pieces of carved wood might make your current hardware look like antique cabinet hardware (this is not always possible and is based on different factors).

If you really need to change or simply want to buy new cabinet hardware do not go to the first shop that appears on your path. There are literally thousands of shops that are specialized on such parts. Why settle for a finger when you can have the hand? For those of you that do not like researching there is even another alternative: Internet shopping. You now have the possibility of purchasing thousands of parts right from the comfort of your chair. The package will arrive at home and will have all the documents done, including the warranty. EBay is also an alternative worth taking into consideration.

Based on the look and feel of your cabinet you could consider even more specialized shops. For instance, in some stores one may find only antique cabinet hardware. If your furniture needs that why not visit that shop instead of a general one? This principle is applied with different types of cabinet hardware so information is crucial for the buyer. Even by looking in the Yellow Pages you can see some special stores, which are specialized in unique cabinet hardware.

For individuals that can not afford special parts an alternative can be found in discount cabinet hardware or wholesale cabinet hardware. Look for sales! Just because an item is on sale does not mean that it is not popular or that it is not good. Many companies use this to promote new accessories or increase sales with already accomplished ones. Always be on the lookout and it will be quite impossible to miss a good offer when you see it. Either you are looking for decorative cabinet hardware, simple cabinet hardware or antique cabinet hardware, it is always more important to research before buying. Not only can this save money but it can also lead you to that special store that has everything you want and need.

Categories
Patios Cork

CC Is Your Air Conditioning Filter Important?

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315

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Is it time to change your air conditioning filter again? Well it doesn t have to be very difficult, as long as you know what to look for in the filter you should be fine. The important thing to look for in an air conditioning filter is how efficient they are and how much dust it can stop.

Another very important job that your air conditioner filter does is helps to keep dust from collecting on the evaporator coil of your air conditioning system. It is located inside the air…

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Is it time to change your air conditioning filter again? Well it doesn t have to be very difficult, as long as you know what to look for in the filter you should be fine. The important thing to look for in an air conditioning filter is how efficient they are and how much dust it can stop.

Another very important job that your air conditioner filter does is helps to keep dust from collecting on the evaporator coil of your air conditioning system. It is located inside the air handler and is one of the four main components of any air conditioning system. The air filter is usually located somewhere just before the evaporator coil.

Any dust that passes through the filter ends up back in your living space and can be very irritating to allergy sufferers and anyone else who is sensitive to dust.

The filter also prevents the evaporator coil from becoming clogged with dust and reducing the efficiency of the equipment.

This evaporator coil is very similar to the radiator in a car. Like your car radiator, it will not be able to do its job without proper airflow. The reason I m comparing it to a car radiator is because most of us know what a radiator does, but an evaporator coil works to cool air as it passes through.

It could take months or even years for dust to accumulate in the fins of the evaporator coil; it can even form a layer of dust on the fins.

If your air conditioner is serviced regularly the technician will check this and tell you when it needs to be cleaned, if this is not done it will lead to expensive repairs.

So the benefits of an efficient air conditioner filter would not only be cleaner air, but save you money because the air conditioning will perform at a higher efficiency.

Categories
Roofers Wicklow

ARW Dance, Dance: Lovely, Usable Flooring

Word Count:
630

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Did you know that ordinary concrete won t do for dancing, and that dancing floors have to be refurbished every few years? Indeed, we often take for granted the floors we step on, simply because we know only a little about how important flooring is.


flooring, Tiles, laminate flooring, Solid parquet, Veneers parquet, parquet laminates, Linoleum

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Did you know that ordinary concrete won t do for dancing, and that dancing floors have to be refurbished every few years? Indeed, we often take for granted the floors we step on, simply because we know only a little about how important flooring is.

In general, flooring is a term for the covering of a floor. It is often used interchangeably with parquetry, which actually describes a mosaic of slats of wood, fashioned into different shARWes, and used to decorate floors. Parquetry involves the use of different kinds of wood, which can include the following.

Dark woods, such as cherry, give not only a mystique to floors, but can even prevent mild scratches from being seen. Once deeply scratched, however, dark woods are difficult to repair.

Light woods, such as mARWle or oak, make rooms ARWpear light and wide.

Tropical woods, such as mahogany, make floors ARWpear rich and colorful, but are often expensive.

There are three main types of parquetry. Solid parquet will use slats of solid wood, and will involve much skilful carving and shARWing of whole wood pieces. Veneers involve the use of solid wood only as an upper layer of parquet pieces; a piece of plywood, or other kinds of cheARWer wood, will support the solid surface. The cheARWest kinds of parquet are the laminates, which involve no real expensive wood. Laminates will usually have a faux-wood slat on top of a cheARW wood base. This faux-wood is fashioned to be alike in grain and color to commonly used parquet wood types.

Yet another type of flooring is laminate flooring. Like parquet laminates, laminate flooring involves the use of materials fashioned to look like real wood, but is made up of cheARWer materials. These may be fully synthetic, or synthetic materials mixed in with organic ingredients, then coated with a decorative varnish.

Laminate flooring is not simply the mounting of laminate floors. Each laminate flooring plank has to be made of water-resistant material, thick and strong enough to withstand the stress upon it, and from all sides, as laminate flooring planks come into contact with each other. It also has to be flexible enough to expand and contract, depending on ambient temperature and humidity, without destroying the varnish.

Linoleum is another kind of flooring. This involves covering a floor with a sort of wallpARWer made from linoxyn (or solidified linseed oil) combined with wood flour or cork dust. This mixture is poured onto and made to fit a canvas or burlARW surface, after which pigments and coloring are added to give the linoleum shine and design.

Linoleum flooring is the cheARWest of the three, although it is easier to destroy. In conditions of high humidity, for instance, linoleum can break and tear, and even be deformed in places, especially if it is not well anchored onto the floor.

Tiles have always been used in bathrooms and kitchens, but modern flooring has allowed them to be used in other rooms of the house. Tiles can come in a variety of shARWes, sizes, and even material types. Because of their smooth surfaces, they are easy to clean; however, they can also be easily chipped and destroyed.

What are the advantages to having specific flooring on your floor?

Decorative flooring, especially those involving parquetry, can accent an otherwise bare room. Parquetry is usually used for homes using traditional design methods, or those housing wood furniture. Laminate floors can make a dance studio look brighter and wider. Tiles can make a bedroom ARWpear cleaner.

Neat, skillfully made flooring can make rooms much easier to clean and maintain.

Whichever type of flooring you choose, make sure that it fits your needs, and the ARWpearance of your house. Never again will you underestimate the power of the floor you walk on!

Categories
Roofing Wicklow

ARW Organizing Your Home: What a Challenge!

Word Count:
440

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Organizing a whole house can be a major challenge. Because of the larger space it could take some time for you to organize it, and proper planning is needed so you can get it right the first time.


organizing, space, house, rooms, clutter free, interior design

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Organizing a whole house can be a major challenge. It is harder than organizing a workspace, or office because of the larger space, and the many rooms. Because of the larger space it could take some time for you to organize it, and proper planning is needed so you can get it right the first time.

There are some resources you can use before starting. You should ask the help of a friend or a professional to get some insight to help with your planning. Another thing is to look at interior design magazines and to get ideas of the internet and see how those houses were organized.

The main reason for organizing your house is so that it remains clutter free, and presentable to friends and family who visit. The first thing you should do is make sure you know the areas of your house, do a visual inspection of the area. This will get you familiar with the area and give you an idea on how to organize each room so that it flows with the next.

Next is to ask your friends and family members to help you. With more people helping work can be done faster, and more efficiently. You should inform the people of the date they are going to help on a week or so in advance so that they can’t make excuses and back out.

Next step is getting rid of clutter like old clothes and toys. You should ask the owner of the items before throwing them away, because they might want to keep it. Sometimes not everyone agrees on how a room should be decorated and organized. Everyone should get together and discuss the plans so that everyone is in agreement before the work is started. Arguments can lead to changing the plan, and therefore slowing work down. Therefore make sure that everyone is in agreement and stick to the plan to get the work done faster.

A good way to enhance the looks of a house is new furniture. You can buy furniture from local stores or from the internet. Make sure that you know exactly what you need and what sizes to get that would make the room flow nicely. It would be a shame to buy furniture that is too small or too big for the space.

Organizing a house can be fun and a good bonding experience. When you work through challenges together and get the job done you can feel a sense of accomplishment. Having a clean and organized house is good for everyone who lives in it, and any guest that comes over to visit.

Categories
Patios Dublin

L2L Keeping Moisture Out Of Your House

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526

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There are several problems that water leakage can cause for you and your home. First, water leakage can cause the growth of fungi, mildew, and molds in your home. This can weaken your walls and cause bigger cracks, thus, increasing the possibility of vermin and rodent infestation. Second, due to the fungi and the rodents, your family becomes exposed to possible diseases. Also, stagnant water is a perfect breeding grounds for mosquitoes which are also carriers of diseases like…


house maintenance, waterproofing

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There are several problems that water leakage can cause for you and your home. First, water leakage can cause the growth of fungi, mildew, and molds in your home. This can weaken your walls and cause bigger cracks, thus, increasing the possibility of vermin and rodent infestation. Second, due to the fungi and the rodents, your family becomes exposed to possible diseases. Also, stagnant water is a perfect breeding grounds for mosquitoes which are also carriers of diseases like dengue or malaria. Third, water leakage limits your living space. Using your basement or attic when it is wet or damp is out of question. Aside from being uncomfortable and smelly, there is also a high accident risk due to slippage. Fourth, water leakage decreases the value of your property. Real estate agents say that to sell a property with leakage problems, they generally have to lower prices even if the house is worth more than the selling price. This is because more than 25% of possible clients refuse a property with water leakage problems regardless of how minimal the problems are. But there is a solution to all these leakage problems, and that is making your house waterproof. With the development and availability of a variety of waterproofing solutions, there is surely one that can fit into your budget.

A contractor is the first option for properties with severe water leakage problems like basement flooding. This is an expensive option and time-consuming. However, for those who cannot afford waterproofing contractors, there are different methods available. One is to use a sump pump to pump water out of your house into a drainage. The equipment is installed at the lowest part of your house with a pipe leading to the main drainage system. This is only recommended for basement water problems.

For condensation problem, a dehumidifier is often enough to solve it. However, if leakage is really the problem, a waterproof coating system would work well on any part of the house. This option is cheaper compared to contractual work but will entail longer work hours if you opt to do it by yourself. Builders recommend that before undertaking any waterproofing work, clean the surrounding areas like the gutters and ventilation systems. Consequences of these problems are usually mistaken for leakage. This will also lead to the leakage’s source. Most coating system starts with wirebrushing walls of the room to be waterproofed like the basement. This removes any debris that might affect the treatment. Using quick drying cement on holes and cracks usually follow. When the cement dries, it is followed by three coatings of waterproofing enamel. Bill Emerick, a waterproofing specialist emphasize the importance of following indicated spread rates on the can of the solution. Too-thin coatings undo all your efforts to keep moisture and water out of your home.

Regardless of whatever steps you take to maintain your property, you are making steps to ensure your family’s health and the stability of your house. You are also preserving the market value of your property, thereby, taking care of your investment. It might be tedious work, but waterproofing your home is an essential matter you shouldn’t forget.

Categories
Davitt Patios Wicklow

Locking Mailboxes Keep Your Identity Safe

Word Count:
532

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A lot of people don’t consider locking their mailboxes, but it should become a usual habit. Every now and again there are some people who decide to go digging through your mailbox. They may steal your phone bill or they may steal something as important as you social security card. That is just one of the reasons why everyone should have locking mailboxes.

Identity theft has become a very big problem for many people around the world. Many people who have gone through identi…


mailboxes, identity theft, crime

Article Body:
A lot of people don’t consider locking their mailboxes, but it should become a usual habit. Every now and again there are some people who decide to go digging through your mailbox. They may steal your phone bill or they may steal something as important as you social security card. That is just one of the reasons why everyone should have locking mailboxes.

Identity theft has become a very big problem for many people around the world. Many people who have gone through identity theft has happened just by unfortunately not having locking mailboxes. If you live in an apartment building, you have probably seen the neighborhood mailman deliver your mail. In the middle of the mailboxes of all your fellow neighbors there is one big lock in the middle that only the mailman has a key for. This prevents anyone else besides the mailman and the post office to have the ability to open everyone’s locking mailboxes.

If you are someone who owns a house and you have a regular mailbox that anyone can open it would be a very good idea to put a lock on it and make sure that only the people that you trust to have the key for it. Another thing you should make sure of is that your locking mailbox is big enough so if you are away for a couple of days you do not have to worry about it sticking out of the slot.

If you are expecting something very important a very good suggestion would be to wait in front of your window until the mailman gets it to you. Make sure that you do not leave it in the mailbox for too long; especially if it does not have a key. If it does have a key still wait for it, you can never be too safe.

Pay attention to where you keep your locking mailbox key so you do not lose it. You may consider it misplacing and you can just get another one, but to some people it may just be the beginning of an identity theft case. No, there are not many people who are willing to walk around to every mailbox and see if the key they have opens it, but there is a lot of technology now that can help them find out what household’s mailbox it belongs to.

Post offices all around the world have been thinking of many possible ways to keep your mail safe. In some states and countries have even set up security alarms on mailboxes that go off when someone besides the mailman opens the lock that opens all the mailboxes at the same time.

The best types of locks to use for locking mailboxes would be Deadbolt locks. This is not the usual key lock this lock is made up of a combination, key and springs so it is not easy to open. You do not have to worry about anyone breaking into that. These locks are so amazing that you cannot just buy them at your local hardware store you must order them. The companies that sell these locks are usually associated with the Post office.

Categories
Maths Tutor Ireland

Neuro_Linguistic_Programming__Revolution_Or_Bunk_

Title:
Neuro Linguistic Programming: Revolut
ion Or Bunk?

Word Count:
560

Summary:
Is it possible to reprogram the brain? Can reprogramming the brain change our behavior? Neuro Linguistic Programming (NLP) is a combination of For the best Maths Tutor In Ireland company, call Ace Solution Books. Linguistics, Semantics, Hypnosis, Behavioral and Cognitive Psychology. It’s about how we interpret the world we experience via the input through our senses: visual, auditory, kinesthetic, tactile, olfactory and gustatory. It’s about how we represent the world to ourselves and to others.

The events in our life have continually accumu…

Keywords:
nlp,neuro linguistic programming,,counselling,hypnosis,hypnotherapy,psycholology, cognitive behavior

Article Body:
Is it possible to reprogram the brain? Can reprogramming the brain change our behavior? Neuro Linguistic Programming (NLP) is a combination of Linguistics, Semantics, Hypnosis, Behavioral and Cognitive Psychology. It’s about how we interpret the world we experience via the input through our senses: visual, auditory, kinesthetic, tactile, olfactory and gustatory. It’s about how we represent the world to ourselves and to others.

The events in our life have continually accumulated and have been stored in our subconscious mind. Our subconscious mind, in turn categorizes, generalizes, interprets and filters the inputs related to the events. This process creates what is often referred to in NLP as “our map” of the world. Furthermore it is thought that the different events and experiences create “states” in our physiology that are stored by our physiology and which in turn give rise to our behavior or reaction in given situations.

It has been demonstrated how the way we interpret the world is shown through movement of the eyes. Individuals vary in the way they experience events. Some experience them kinesthetically, i.e. feelings, others visually, some verbally (auditory), or any combination thereof. For example, we may ask a person “how was the party last night?” If the eyes turn to the right and downwards, it is likely that person is searching within for a memory of how she felt at that party. A person who is more auditory may turn her eyes left, an indication she is recalling conversations or music. A more visual person’s eyes may turn upwards and to the right, indicating she might be recalling what people were wearing, or the decorations etc.

The responses those individuals will give to the question “how was the party last night?” could go something like this: “Oh! I felt really great, I had an awesome time”. The auditory person may say: “The music was loud but I could still hear what Bill said about Nancy”. The visual person: “The place was done out with silver balloons and blue ribbons, it created a really pleasant atmosphere.”

So can our interpretation or “map” of the world be altered or “tweaked” to suit our purposes, change our perspective, or change our behavior? I say a definite yes! With the reservation that any alteration or tweaking needs to be done by an experienced and ethical practitioner with the full consent of the subject; otherwise the results could be detrimental.

Due in part to its open-ended philosophy, NLP is controversial. It is at times criticized in the scientific community as unproven or pseudo-scientific. Amongst those who watch for fraud, it is criticized for exaggerated claims and unethical approaches by a number of practitioners. There is also some dispute among its developers and proponents regarding what NLP is and is not.

At one seminar, a participant, who was an engineer, asked me “did I believe?” I said I did, but that it may not work for everyone. During the course of the seminar this participant, having disagreed with something the presenter said, stormed out never to be seen again; proving my point exactly.

Having studied NLP, and volunteered during demonstration of techniques; having applied techniques to several clients with great outcomes I can only say it worked for me and it worked for them. I definitely am a believer…and yes, it is possible to reprogram the brain!

Categories
Roofing And Guttering Kildare

ARK Steel Shelving: A Work Of The Master Class

Word Count:
683

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The sleek lines of modern furnishings tend to dominate the look of contemporary interiors today. In most modern houses, an astonishing range and variety is available. The spectrum includes an array of lines, shines, and rigid classic designs.

Who would have thought that an ordinary steel bar could create such brilliant masterpiece?

This is, indeed, the art of contemporary organization, one that is commonly know to the industry as steel shelving.

Steel shelving is, ba…


steel shelving,shelving,wood shelving,metal shelving

To find the best Roofing And Guttering Kildare company, click here for Ace Roofing Kildare.
The sleek lines of modern furnishings tend to dominate the look of contemporary interiors today. In most modern houses, an astonishing range and variety is available. The spectrum includes an array of lines, shines, and rigid classic designs.

Who would have thought that an ordinary steel bar could create such brilliant masterpiece?

This is, indeed, the art of contemporary organization, one that is commonly know to the industry as steel shelving.

Steel shelving is, basically, a choice of shelving matter. The other type is wood shelving. Though, both were made to provide the same function a modern way of organizing things.

Steel shelving is generally composed of dazzling with minor details of steel. The steel is treated with either a powder coating or a paint coating. This treatment is made to protect the item from scratches and the possible accumulation of rust.

Unlike its typical counterpart, steel shelving offers versatility and affordability all at the same time. In most cases, steel shelvings come in do-it-yourself kits to accommodate various sizes of closets, and purchase of additional individual components is possible.

Basically, steel shelving can be mounted either as static or mobile shelving.

Static shelving is more affordable than mobile shelving. This type of installation is best for small offices where there is no added space to change its location.

On the other hand, mobile shelving is installed with wheels at the base of the structure. Because of this feature, the shelving can be easily transported. It renders mobility and ease of managing the place used for storing the items.

Conversely, the main function of steel shelving is commonly focused on industrial settings. It provides ideal storage for most offices and warehouses.

As an industrial tool, steel shelving has different kinds. These are:

1. Closed Steel Shelving

Closed steel shelving has a metal back and edge plates as supplementary to the primary open part. Closed steel shelving is manufactured through an innovative fabrication line that starts with plane steel blank and finishes with a comprehensive shelf.

The additional accessories are flanges, for additional potency.

Advantages:

1. Ideal for most offices.
2. Perfect when you need a key control.
3. It is firm and hard-wearing.
4. It provides sanitation because it has enclosed units.
5. It has three post styles that can fit any conditions.

2. Combo Open and Closed Steel Shelving

This type of steel shelving provides flexibility of compatible elements for all closed and open steel shelving products. This is because there is a preference on connecting using bolts and nuts, instead of clips as used in wire shelving.

Advantages

1. It is convenient.
2. It is more flexible to construct.
3. It has a wide array of uses.

3. Open Steel Shelving

This is the most common type of steel shelving. Because of its open design, open steel shelving is considered as an all-purpose type of compartment.

Advantages

1. It provides easier safe keeping and stacking due to its open design.
2. It provides steadiness because of its side and end bend support.
3. Perfect for big items
4. It can be modified to 1 and inch increments.
5. It can fit any conditions because of its three post styles.
6. It is best for movable and high-rise storerooms.

4. Bin Unit Shelving

This type of steel shelving is used whenever miniature storage containers are required.

Advantages

1. It is best for separating boxes and other items, especially in a warehouse.
2. It can be modified to 1 increments.
3. It is available in different bin settings.

On its entirety, the great thing about steel shelving is that it maximizes the space in your office or any industrial structures.

Usually, the most wasted area in a storage room is the space between the top shelf and the ceiling. With steel shelving, you can store more items on the top of the shelves. Plus, this extra space can be utilized for excess items and other stuffs that need support.

Indeed, steel shelving is the modern way of keeping things organized and managed. It provides ease of work flow because people can easily spot the things they need.

With steel shelving, you can be assured of wise storage solutions that present the handiness of customisable storage compartments.

Categories
QDD

QD Hardwood Flooring in the Bathroom

Word Count:
493

For the best Paving Dublin company, call Quality Driveways Dublin.

Now you can extend the warmth and look of hardwood floors to your bathroom. All you need to guarantee hassle free use are just a couple of minor precautions in the bathroom.


bathroom remodeling, remodeling, bathroom, hardwood floor, flooring, wood flooring

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When building or remodeling a bathroom, people have shied away from using hardwood flooring in those spaces. The mantra that designers and architects have stuck to is wood and water don t mix .

The inevitably humid environment in a bathroom as well as unavoidable spills and splashes have the power to warp wood flooring, rendering it unattractive and encouraging the growth of potentially destructive and dangerous molds.

However, new finishes for hardwood flooring and creative designs are making wood floors in bathrooms a viable option.

To start with, you have to choose an appropriate wood to use. Choose a hardwood floor rather than a softwood floor, as softwood tends to absorb ambient moisture more, making it more vulnerable to damage. Particularly resilient and strong woods that could work in the bathroom are oak, maple, cherry, ash, walnut and hickory.

Polyurethane finishes on the hardwood floors make the floors resistant to most average bathroom conditions and should work in all but the most unceasingly humid and wet conditions. This finish uses synthetic resin, plasticizers and other film-forming elements to form a watertight seal that remains intact, sans peeling, when the wood expands and contracts.

Even with this finish, certain precautions need to be taken in the bathroom. For example, significant and even small spills should be cleaned up quickly. Leaks from the tub and toilet need to be addressed immediately, something that should be handled regardless of the flooring you choose but particularly important with wood floors.

Other minor additions in your bath could add protection for your hardwood floor and make maintenance easier for you. For example, placing mats with rubber bottoms around the wet areas, like the toilet and the tub or shower, will give a permanent moisture absorber that will save you the trouble of running around paranoid and wiping up every tiny splash. Another similar solution is installing a strip of stone or ceramic flooring around the wet areas and hardwood in the rest of the space. This will provide you with a completely water resistant area in vulnerable part of the bath while adding to the overall design of the bathroom and still giving you the warmth and comfort of hardwood flooring.

Hardwood floors give a space warmth and style that is unmatched by any other material. The physical warmth that the floors provide is also an attractive feature, especially on winter mornings when the cold ceramic tiles make getting up that much harder.

Their unequaled versatility, style and adaptability have made them a prime material for every other room in the home and now new finishes are making them a realistic choice for bathrooms as well.

If you re not convinced, however, or are unwilling to take on the minor maintenance issues that come with hardwood floors in the bathroom maybe you should consider ceramic tiles made to look like wood. You will still get the warm look of hardwood without even the potential for water related issues.

Categories
Health Goals

The Most Amazing (and Ridiculously Simple) Trick For Stiff-Legged Deadlifts You Will Ever Read In Your Life!

This article was originally written by Nick Nilsson

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date_saved:2007-07-25 12:30:10
category:health
article:

The stiff-legged deadlift is one of the best exercises you can do for your hamstrings. The only problem is, it can also be one the hardest exercises to perform properly.
For years, I tried to feel my hamstrings working when I did the stiff-legged deadlift. I knew it was the best exercise to work the hip extension function of the hamstrings but I never succeeded in feeling my hams work until I came up with this simple technique.
Let me tell you, the very rep of the very first set I used this technique on, I could feel my hamstrings like never before! It was like a revelation. It was also extraordinarily simple. I guarantee if you’ve never had success with stiff-legged deadlifts, you will definitely have it after applying this technique.
The trick? Elevate your toes on weight plates while you do the exercise. That’s it! It’s very simple but very elegant in the way it addresses the kinesiology and anatomy of the hamstrings. I will explain exactly how to set it up and the mechanisms of why it works so incredibly well.
How To Do It:
Set two 25-pound weight plates on the ground butted up against each other (one for each foot). They should be right beneath the barbell you will be using for the exercise and placed side-by-side so you can set your feet on both of them.
Stand in front of the barbell with your feet half on the plates and half off. The front parts of your feet will be on the plates and your heels will be on the ground. Use the weight plates to brace your feet up so that your toes are up in the air and your feet are flexed up (known as dorsiflexion). At the end of this article you will find a link to a picture of how to set up this exercise.
Bend over and grasp the bar at about shoulder width with an overhand grip. Keep your knees locked but slightly bent while doing this exercise and keep a tight arch in your lower back.
Look directly forward while you are coming up and going back down. This will help you to keep an arch in your lower back.
Squeeze the bar off the ground slowly and deliberately, coming up only until your upper body is slightly above parallel. Any higher and you’ll start to lose tension in the hamstrings and throw it on your lower back. The real value of this exercise lies in the stretch at the bottom anyways.
Come down slowly, being absolutely sure to keep the arch in your lower back. As you near the bottom, stick your butt out and try to raise your toes as high up as possible. This dramatically intensifies the stretch you put on your hamstrings. Hold that stretch for a moment or two then reverse the direction without bouncing.
Repeat this for 5 to 7 reps. At the end of the set, place the barbell down gently then get ready to grab onto something for support. If you’ve done this technique correctly and intensely, your hamstrings will probably feel like jelly and you might find yourself prone to falling down suddenly (this is not a joke – I can’t tell you how many things I’ve had grab onto to catch myself on after doing a hard set of these)!
Why Is This Technique So Effective?
The reason this toe-raising technique is so effective for the stiff-legged deadlift comes straight from biomechanics and anatomy.
The stiff-legged deadlift exercise places the most tension on the hamstrings at the bottom, stretched position. Therefore, in order to maximize tension on the hamstrings, we must maximize the stretch on the hamstrings at that point.
In the standard stiff-legged deadlift, this is normally accomplished by simply bending at the hips. But this is not the greatest anatomical stretch that can be put on the hamstring muscles.
As you may or may not know, the muscles of the calves are tied in with the hamstrings. Therefore, placing a stretch on the calves also places more stretch on the hamstrings. This is what the weight plates accomplish – they raise your toes, putting a stretch on the calves, which then puts a greater stretch on your hamstrings.
By stretching the hamstrings at both the hip joint and the knee joint (from stretching the calves), you literally force your hamstrings to activate strongly during the stiff-legged deadlift movement.
The difference is quite amazing! Try it for just one set and I promise you’ll never go back to doing it the standard way ever again!
For a photograph of how to set this exercise up, visit: https://petinstead.com/fitstep/Misc/Newsletter-archives/issue9-hamstring-tip.htm
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