Summarize the following:
Slowly lift your arm backwards until your arm is straight and roughly parallel to your back. During the lifting motion, gradually turn your palm upward to face the ceiling.  Your arm should be mostly but not completely straight. Do this move slowly and do not lock or snap your elbow upon extension. Your upper arm and body should remain still. Slowly lower the forearm back to the starting position with your elbow bent down at a 90-degree angle. When lowering the dumbbell to start, gradually turn the hand back to beginning position, palm facing towards the body. If you are performing the exercise correctly, you should feel some tension in your tricep and forearm. Discontinue the exercise if you feel uncomfortable tension in your elbow joint. The best way to perform muscle exercises is in sets with a fixed number of repetitions. Determine the number of repetitions you can perform at a given time. Do the exercise 10 to 15 times, and if 15 reps is easy, take a brief rest of about a minute and try another set of 10 to 15. Continue to add sets until you can do three sets of 15. Then consider increasing the weight, reducing the number of reps per set, and gradually increase the number of sets. If the weight you start with is not causing any burning sensation in your muscles, you may want to use a heavier weight. Another way to increase resistance is to rest the forearm that doesn’t have the weight flat on the bench. This will increase the strain on your triceps. As with all muscle exercises, it’s most effective when you incorporate it as a regular part of your workout. Determine a number of sets you intend to do per week. Once you notice improved strength in the relevant muscle groups, slowly increase the number of weekly sets. The number of sets you should perform depends on your frequency of exercise. If you consider yourself a beginner, try three sets of 10 to 12 reps for up to a month, working the triceps once or twice a week. When it becomes easy, increase the weight, numbers of sets, and reps up to 15. Once you can do three sets of 15, increase the weight.

summary: Extend your arm back. Return to the starting position. Perform in sets. Increase resistance if necessary. Perform regularly.


Summarize the following:
On a piece of paper, list all your transport options and the expenses. Set a maximum amount you’re willing to pay. Moving is typically more expensive than you expect, so continue to adjust your plans and reduce your possessions in order to save money. Peak moving season is when schools are out, including the summer, holidays, and weekends. Lots of people travel during these times, so moving and transportation companies increase their rates. Save money by moving in colder months and during the middle of the week. An unexpected expense happens if you end up living in a hotel or moving somewhere you don’t like. Save money by arranging to stay with friends or family in the area. Cheap rooms through Airbnb and similar services are also good options until you find a permanent home. You can do research at home to find a permanent residence, but it’s never as good as visiting in person. Plan your own trip, keeping in mind that your choice is heavily related to how you want to move your possessions. Flying is the quickest and least stressful option, but it means packing light. Driving is arduous and means extra costs and planning, so consider what option best fits your situation.  With flying, you won’t need to plan as much for fuel, food, or places to sleep. With driving, you can bring your own vehicle or drive a moving truck with your possessions. Another option is taking a bus or train. This is also a cheap way to travel lightly. Bringing along a pet is another significant cost to research. Count on having a carrier cage, a supply of food, and visiting places that are pet-friendly. If you’re flying, research how much airlines charge for pets, what health documentation you need,  and where they put them on the plane. Moving is stressful for pets, so take precautions to make the trip as safe and speedy for them as possible.

summary: Create a budget for your move. Avoid peak moving season to get cheaper costs. Find a place to move to before you leave. Decide on how you will get yourself across the country. Factor in moving costs for any pets you bring.


Summarize the following:
Your doctor is the one who can order an iodine blood test, so you will need to make an appointment with them. Typically, your doctor will order an iodine test in conjunction with other tests for things like thyroid hormone without you having to ask. If you think you have a need for an iodine test, though, ask your doctor.  Before the day of your test, talk to your doctor about any medications you are currently taking. Iodine blood tests typically don’t have a fasting requirement. Your doctor may order multiple tests for one appointment, though, so check with them to see if you need to fast prior to testing. After your doctor has ordered the test, you will need to get your blood drawn. In some cases, a phlebotomist may come in and do that on the same day. In most cases, though, you will have to go to the lab at or associated with your doctor’s office to get your blood taken. For an iodine test by itself, you will generally only have one vacutainer tube taken. It commonly takes about 5-7 days for the lab at your doctor’s office to process your test and complete your report. Your doctor should call you once they have your test results. Don’t hesitate to ask them any questions you may have regarding your test results once they are in. If you do have lower iodine levels, your doctor may request a follow-up appointment to discuss treatment plans.
summary: Make a doctor’s appointment. Get your blood drawn. Discuss the results with your doctor in 5-7 days.