Summarize the following:
In a hardware store, you'll find 2 types of pegboards: small-hole pegboards and large-hole pegboards. Small-hole pegboards are thinner and suitable for lightweight crafting tools. Large-hole pegboards are thicker and better for heavier hardware tools.  Small-hole pegboards are typically 1⁄8 inch (0.32 cm) thick with 3⁄16 in (4.8 mm) diameter holes. Large-hole pegboards are usually 1⁄4 inch (0.64 cm) with 1⁄4 in (6.4 mm) diameter holes. If you cut your pegboard to the exact size you want, you may end up cutting through the peg holes, which won't look as nice. Instead, cut the pegboard so that you have an even border on all 4 sides of the board.  For example, you could leave a 1 in (2.5 cm) border around the holes on all 4 sides of the board. Your pegboard may end up being a little smaller or larger than you want it to be, but it will look nicer. If you are using a jigsaw, keep the board facedown on the workbench. If you are using a circular saw, keep the board face up, otherwise you may get tears. Alternatively, you can ask the hardware store to cut the board for you, but be aware that they may charge you. Use a paint roller to apply 1 coat of paint primer. Let the primer dry, then apply 1 light coat of glossy or semi-glossy paint in your desired color. Let the paint dry, then apply another coat if the first coat is too sheer.  If any paint collects in the holes, clear it away with a wooden skewer. Latex paint will work just fine for this, but you can also use spray paint. Painting a pegboard is a great way to change up its look while sealing it at the same time. If you want to leave its original brown or white color, however, you still need to seal it in order to prevent moisture from seeping in. Sealing it will also make it easier to clean.  Each brand of polyurethane sealer is a little different, so apply it following the instructions on the can or bottle. You can still seal the pegboard if you already painted it. This will simply give it more protection. How long this takes depends on the type of paint you used. Latex paint will take several hours to dry, and it may require 1 to 2 days to cure. Spray paint will be dry to the touch within 15 to 30 minutes, but it will require a few hours to cure. Polyurethane will need to dry and cure for 24 hours. Double-check the drying and curing times on the back of you can of paint or sealer. The times will vary between brands.

summary: Match the thickness of the pegboard to the weight of your tools. Cut the pegboard smaller, if needed, but leave a border around it. Use a jigsaw or a circular saw to cut the board. Paint the pegboard if you want to change its color. Seal the pegboard with clear polyurethane if you want to keep its color. Allow the pegboard to dry and cure completely.


Summarize the following:
Place your dominant hand a few inches below the head of the crosse, and your off hand a few inches from the bottom of the crosse. The crosse should feel balanced in your hands. The head should be raised slightly above your shoulder, with your off hand keeping the crosse steady. To keep a lacrosse ball in the pocket of the crosse, cradle the lacrosse stick by rocking it back and forth while twisting the head of the crosse with your dominant hand. This is a tricky skill to learn, but if you keep practicing it will eventually become second nature. When you’re just starting out, tracking the fast-moving lacrosse ball can be quite difficult. Try to keep your eyes trained on the ball as your opponents mount their attack, following all the passes that could lead up to a shot. When your opponents shoot the ball, pay close attention to the release point as this will help you determine where the shot is going. As you get more comfortable with watching the ball, you’ll be able to anticipate your opponents’ passes and shots. This will allow you to better position yourself to make a save. Your primary job is to stop the other team from scoring. The best way to do this is by catching the ball in your crosse, but you’ll sometimes only be able to get your body in the way. React quickly to bring the head of your crosse into a position that will intercept the shot.  Pay attention to the attacker’s crosse. When the shot is released, move your top hand towards the ball. This puts the head of the crosse on a path to intercept the ball. To move your body into a good saving position, step towards the shot with the foot nearest the direction the shot came from. This will make it easier to catch the ball, but will also put your body in the way should you miss the catch. If you’re having difficulty with catching the ball, spend some time practicing your technique. Have friend take shots at the goal, or pass a ball back and forth with you. If none of your friends are available you can practice against a wall; pass the ball into the wall and try to catch it on the rebound. Keep your body between the attacker and the goal. Shift your position as the ball moves around the field. Try not to leave the goal exposed or your opponents will take their chances with a shot. To further close down the shooting angle, take a step away from the goal line in the direction of the ball. This makes you appear bigger in relation to the goal and will make it even harder to score against you.

summary: Practice the proper crosse grip. Watch the ball. Stop the shot. Practice your positioning.


Summarize the following:
Colon therapists perform colonics, or colon irrigation procedures, at their offices each day. Colonics can be somewhat uncomfortable, but they can be very effective in detoxifying the colon. Make sure you go to a colon therapist who is trained in practicing safe and sanitary procedures. If you are having colon issues, ask your doctor about a colonic and what to expect. During a colonic the colon therapist gently inserts a tube in your rectum. The tube is attached to a pump that forces water or some other liquid into your large intestine. After your colon is saturated, the therapist removes the first tube and carefully inserts a new tube. The therapist will massage your abdomen to expel the water and waste from your colon.  The therapist may repeat the process to fully cleanse the bowels. Up to 16 gallons (61 L) of water can be pumped and expelled during this procedure. Subsequent procedures may involve water treated with probiotics, herbs, or coffee, which help extract things from your colon. The longer that stool stays in your colon, the more time your body has to re-absorb toxins. Many of the changes listed above should help you to have a daily bowel movement if this is not happening for you currently.  If you have improved your diet and tried other options to help and are still not going once a day, it is a good idea for you to visit your doctor for further evaluation and advice. If you are having more than 2 bowel movements per day or your bowel movements are loose, consider consulting with a doctor before proceeding.
summary: Consider a colonic. Ask your doctor about the procedure. Make sure you have at least 1 bowel movement per day.