Problem: Article: Before you get started, run the fruit under a stream of cool water, then buff it gently with a clean cloth or paper towel. A light rinse will help remove the natural waxy residue on the outside of the fruit. You can also give the citrus a quick soak in a shallow bowl of water.  It’s important to wash citrus fruit any time you’re zesting, since the outside is the part that will actually be going into your food. Be sure to remove any stickers or labels so they that don't end up in the zest. Organic fruits are better, but should still be rinsed to ensure cleanliness. Graters, peelers, and paring knives will perform the same basic function, but one may produce a zest that’s better suited to your culinary needs than the other. A microplane grater is the way to go if you want a finely shredded zest that blends seamlessly into sauces, desserts, and other recipes. With a peeler, you’ll end up with slivers of a uniform size and thickness. Slicing citrus fruits by hand will result in an irregularly shaped peel, but offer you more control over the depth of your cut.  Any knife with a short, sharp blade will work just fine when you don’t have a more expedient zesting tool on hand.  When using a peeler or paring knife, you’ll need to go back and chop the peel to an appropriate size later on.
Summary: Wash the citrus. Choose the right tool for the job.

INPUT ARTICLE: Article: Visit the official 2016 Olympics broadcaster page. Select your continent, then your country to find out which networks are providing coverage in your country. Online sources are labeled "internet" or "VoD," while apps are labeled "mobile." nstall a VPN browser extension. If your country does not have official online coverage, or if you do not have the necessary cable subscription to access it, consider a VPN extension. This will allow you to visit another country's broadcasting website (such as Canada's CBC or the UK's BBC) and trick it into thinking you're visiting from within the country.  You can install VPN extensions for both Firefox and Chrome. These extensions are available for free, but may be ad-supported. This practice is legal in almost all countries, except for a few with heavy government censorship. It is against the terms of service, so there is a small risk you will be discovered and blocked. For example, if you plan on watching through the Canadian CBC player, click the extension icon in your browser and select a Canadian server. Your traffic will be routed through that server on the way to the CBC site, making it think you are visiting from within Canada. If you want to watch through the BBC site, use a UK server. You should now be able to access the streaming content as if you were normally accessing the site. You may experience some delay and slow connections as data is transferred between the proxy server, the website, and you. If the connection is extremely slow, try switching to another server using your VPN extension's settings. There are a variety of sites where users can stream sporting events. These are not official sites, and finding a working stream can be a little difficult. The plus side, however, is that you don't need to install any browser plugins in order for them to work. Be aware that accessing these sites may be illegal in your country, or in a legal grey area.

SUMMARY: Check for official broadcasts. . Switch your browser to the target country. Watch the streaming video. Try a TV streaming site.

In one sentence, describe what the following article is about: Even when you are not running, you should try to keep good posture. This will naturally improve your form when running. When you stand, keep your back straight and your shoulders rolled back. Try to work standing up if you can to naturally strengthen your back muscles. Dynamic stretching exercises are a good warm-up for running. These increase your range of motion and help prepare your muscles for exercise. Dynamic stretches include:    Shoulder circles: slowly move your shoulders forward in a circular motion. Do ten times before rolling them backwards in a similar motion.  Side bends: Stand straight with your legs apart. With a straight arm, reach down the side of your legs before coming back to the center. Repeat with the other side of your body.  Hip circles: Put your hands on your hips. Make a circle with your hips, keeping your legs and torso still.  Leg swings: Balance your weight on your left side of your body. Swing your right leg back and forth rapidly. (You can balance your left hand on a wall if necessary). Do 6-10 times before switching to your other foot.  Leg bouncing: Brace your hands against the wall. Quickly bounce on the on the balls of your feet. Your heels should be lifting from the ground. Your arms are an underutilized force that will balance and push you forward.  Strength training may be able to increase your overall energy, running economy, and endurance. Try to have two training sessions a week. Some exercises you can try are:   Bench press: Lie on a bench with two dumbbells extended above your shoulders. Lower one dumbbell to shoulder height, and slowly lift it back up until your arm is straight. Lower the other dumbbell in the same manner.   Bicep curls: Hold a dumbbell in both hands. Stand straight with your elbows near your torso and your palms facing forward. Curl one arm up slowly. Wait a second before lowering it back down. Repeat with the other arm.   Dumbbell squat to press: Hold a dumbbell in both hands at shoulder height. Slowly lower into a squat. Rise back up, stretching the dumbbells above your head. Your arms should be straight above your head. Lower the weights back to shoulder height before repeating. Core exercises will increase your energy and provide essential stability to your running. These exercises will often not just give your abs strength, but they can also strengthen your hips, glutes, and legs, which are essential components for a good stride. Some good core exercises are:    Plank: Lie down on your stomach. Lift your body until it is resting on your forearms and toes. Your body should form a straight line from your shoulders to your toes. Try to hold the pose for at least 20 seconds.  Bridging: Lie back on the ground. Your knees should be bent about hip’s width apart. Relax your arms on the floor. Squeeze your glutes. Lift your hips and pelvis off the ground. Your body should form a straight slope from your knees to your neck. Hold for 10 seconds before lowering.  Lunge with a medicine ball: Hold the medicine ball with both hands straight in front of your body. Lunge forward, bending the front leg and keeping the back leg straight. Move the medicine ball from right to left across your body before bringing it back to center.
Summary:
Improve your posture. Stretch before running. Strengthen your arms. Train your core.