Summarize the following:
It's usually at the bottom-left corner of the screen. A list of programs and folders will appear.   This launches the "Disk Defragmenter" window. Windows will now check the drive to see if it's necessary to defragment. When the analysis is complete, you'll see a pop-up message telling you whether the drive should be defragmented. If you see a message that says the drive doesn't need to be defragmented, you can close the tool. If the pop-up says "You should defragment this volume," this button will start the process.  To see a report that shows you more about the fragmentation, click View Report. After checking out the details, click Defragment to begin. The amount of time it takes to defragment depends on the size of your drive and the amount of fragmentation. While you can continue working during the process, your PC may behave slowly until optimization is complete. If you need to do work once the defragmentation has begun and you cannot tolerate the poor performance, you can click Pause to stop it briefly, or Cancel to stop it indefinitely. If you select Pause, you can restart the process from where it left off.

summary: Click the Start menu. Click Programs. Click Accessories. Click System Tools. Click Disk Defragmenter. Select the drive you want to defragment and click Analyze. Click Defragment if it's recommended to do so.


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Regardless of what type of exercises you do, its important to aim for the minimum recommended amount each week.  This can include your stair exercises and other forms of exercise.  Health professionals recommend that you do about 150 minutes of cardio activities every week, or about 30 minutes five times a week. You can split this up in smaller bouts or larger bouts depending on your schedule.  Stair exercises, especially stair running or jogging, are great cardiovascular exercise and can count towards your 150 minutes each week. Although the stair workout here is fantastic for working the leg muscles, and good for cardio if sustained, the back muscles don't get worked from this. Make sure you include back exercises in your resistance training. Other exercises you can do include: walking, jogging, using the elliptical, dancing or taking an aerobics class. In addition to cardiovascular exercises, also include a few days of strength training.  You don't need to spend as much time doing these exercises compared to cardio.  Health professionals typically recommend that you include at least two days of strength training each week. You need to work every major muscle group and do so for at least 20 minutes.  Other strength training exercises you can outside of the stairs include:  weight lifting, pilates, or other plyometric exercises. Many of the stair exercises described here qualify as strength-training exercises, such as lunges, stair jumps, side step ups, push-ups, dips and calf raises. This can help cut down on the overall time you're working out. One of the great things about using stairs as a form of exercise, is that they can also be used to keep you active during the day.  They're a great tool to increase your lifestyle activity.  In addition to incorporating stairs as a form of structured exercise, also focus on increasing your overall lifestyle activity. Studies have shown that lifestyle activities can be as beneficial health-wise as more structured aerobic exercise (like going for a 30 minute walk).  Stairs are a great way to increase your lifestyle activity. You can take the stairs to your office instead of the elevator, park higher up in the parking garage and use the stairs or take the stairs more often in your home. When you're doing more high-intensity exercises (something like doing more stair workouts), you'll need to give your body a rest during the week.  Just like it's recommended to include a certain amount of cardio or strength training exercises during the week, it's also important to include adequate rest. Allow yourself at least one rest day between leg workouts. If your legs are still very sore or tired, give yourself another day of rest. Rest and recovery allow your body to repair and refuel from all the hard work it did during exercise. Rest days are when your body gains muscle mass and strength.  Doing stair exercises can be difficult and physically demanding.  Allow your body, muscles and joints to rest in between stair workouts so your body can improve and progress. You should not be completely inactive on rest days — do something restorative and relaxing, like gentle yoga or going for a leisurely walk or bike ride.

summary: Include 150 minutes of aerobic activity each week. Do two to three days of strength training. Include stairs as lifestyle activity. Rest your joints and muscles one to two days a week.


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Drop a pinch of salt to the bottom of a 5 ounce or larger glass bottle. Next, add 3 drops of lavender essential oil and 3 drops of frankincense essential oil. The salt will help disperse the essential oils throughout the toner. If you don’t have lavender or frankincense essential oils, you can use 6 drops of your favorite essential oils instead. Just make sure that they aren’t oils that irritate your skin. With the salt and essential oils in the glass bottle, pour in 3 ounces (90 ml) of witch hazel and 1 ounce (30 ml) of rose water. Shake the bottle gently to mix all of the ingredients until they are thoroughly combined. The toner doesn’t need to be stored in the refrigerator, but it can be very refreshing to chill it during warmer months. If you have sensitive skin, you have to be careful about applying new products to it. To make sure that the toner will work for your skin, test a small amount of it on a small patch of skin, such as behind your ear or along your jaw. Wait 24 to 48 hours to see if you have a reaction. If you don’t, you can use the toner freely. After you’ve washed your face with your normal face wash, wet a cotton pad or ball with the toner. Gently run the cotton all over your face to apply the toner. Follow up with the rest of your usual skincare routine. If you prefer, you can store the toner in a spray bottle and spray on it on your face instead of using the cotton pads or balls.
summary: Add the salt and oils to a glass bottle. Mix in the witch hazel and rose water. Test the toner on your skin to see how it reacts. Apply the toner to a cotton ball or pad and run it over the face.