Article: Many post offices, clerks of court, libraries, and other municipal offices will process your application for you. To find your closest facility, you can search your zip code here: https://iafdb.travel.state.gov/. To make an appointment, click on the facility you would like to visit. The webpage will tell you how to contact that office and make an appointment. Some passport acceptance facilities will not require an appointment, but most will. Read the instructions on the first 4 pages carefully. Then, fill out the form. You will need to provide your name, social security number, address, an emergency contact, and other identifying information. Do not sign the form yet. When you bring the form to the appointment, the official will tell you when you can sign. Furthermore, you should not attach the photo yourself to the application. They will do it for you. On this form, you will need to check whether you want a passport book, card, or both. You can find the form here: https://eforms.state.gov/Forms/ds11.pdf Go through your checklist and make sure you have all of the right documentation. Once again, you will need: Proof of citizenship A photocopy of your proof of citizenship A photo ID A photocopy of your photo ID A passport photo Completed form DS-11 At your appointment, the official will look over your documents to make sure everything is correct. They may ask additional questions. When it is time, they will ask you to sign form DS-11. If you don't have an appointment, you may need to wait. Go to the facility early in the day. The check or money order must be payable to the "U.S. Department of State." Credit cards, debit cards, and cash are not accepted. All fees are in USD. As of 2018, the fees are as follows: Adult passport book: $110 Adult passport card: $30 Adult passport book and card: $140 Child passport book: $40 Child passport card: $15 Child passport book and card: $95 This is the fee given to the passport acceptance facility. Ask the facility ahead of time about what types of payment they accept. All must accept money orders. Some may accept cash, credit card, or check. Your passport will arrive in the mail at the address you put on your application form. These times can vary if there is a backlog.
Question: What is a summary of what this article is about?
Make an appointment at a local passport acceptance facility. Fill out form DS-11 before you go but do not sign it. Double-check that you have the right documents and copies. Go to your appointment. Pay the passport fee with a check or money order. Pay the $25 execution fee separately. Receive your passport in 6-8 weeks.
Article: If you've ever had to climb up several flights of stairs, you know that walking stairs is a serious workout. It helps get your heart pumping and breathing at a faster pace. This is why it's great for cardio. If you can, try to find a long flight of stairs. This way you can walk up the stairs continuously for several minutes as opposed to only walking up one flight and having to come back down again. Places like sports stadiums, apartment buildings or business buildings may have multiple flights of stairs you can use. Start with five to 10 minutes or as long as you can. Take a rest period and either do some walking or strength training before trying another five to 10 minutes. Take the stairs by two to increase the intensity and difficulty of this exercise. You can do this while walking or jogging. If you're in good shape, you can do a more demanding and difficult cardio exercise on the stairs sprints. Again, this is a great form of cardio and really gets your heart racing. To do stair sprints, run up the stairs as fast as you can for as long as you can. This may only be for a few short minutes. To help you keep your pace, pump your arms back and forth. This helps keep you going and also works your body harder. Avoid taking the stairs two at a time while doing stair sprints unless you feel really comfortable and safe doing so. Also, avoid this exercise if you have knee problems. If running up and down the stairs isn't your thing, or if you have just a short stretch or flight of stairs, try doing stair hops or jumps. These are plyometric exercises that will also get your heart pumping as a great form of cardio. For this exercise, you can either use both legs or one leg. Using one leg is much more difficult than using both legs. Start by standing facing the stairs on the floor or bottom step. Bend your knees slightly and push yourself off the ground and land on the next step up. Continue this all the way up the flight of stairs. To do one leg jumps, start in the same position; however, focus on pushing off with one leg only and landing on that one leg. Continue as far as you can. Make sure the stairs are deep and not shallow, meaning your entire foot should fit on the step. You want your whole foot to be able to land flat on the stairs and not hang off the edge. Many of the stair exercises, especially cardio exercises, you might not be able to do for 30 or 45 minutes all at one time; however, if you combine a few different cardio exercises, you can make a full workout. Most people like to do cardio for at least 20 minutes. If you want to lengthen your cardio exercises using the stairs, come up with your own interval training program to help keep you moving for longer. Regardless of what exercises you include, start with a five minute warm up. This could be slow walking up and the down the stairs. Then, alternate between a few different exercises. Maybe start with five minutes of jogging up the stairs, one minute of sprints, five minutes of jogging and then resting for two minutes. Also add in stair jumps and hops in between to really get your heart racing. Then restart with walking or stair jogging again for another few minutes.
Question: What is a summary of what this article is about?
Walk or jog stairs. Try stair sprints. Do stair hops and jumps. Make your own stair interval training.