Q: Buying your plane tickets at least 7 weeks before you travel is a great way to get the lowest possible fare, so start looking a few months before you plan to travel. Starting looking at plane tickets 1 to 2 months before you plan to buy the tickets, and make your purchase about 3 months before you plan to visit Niagara Falls. You can use an airfare comparison website or visit individual airline websites to check for airfares. If you travel from very far away, then you will probably have to take multiple flights to reach Niagara Falls. You may be able to save money by purchasing each of these tickets individually or it may be cheaper to buy them together. These are the cheapest days to fly, so book your flights on these days of the week if possible. Early morning flights may also be cheaper than afternoon or evening flights. For example, if you are planning a long weekend trip, you could fly to Niagara Falls on a Saturday and fly back on a Tuesday. For a week long trip, fly to Niagara Falls on a Wednesday, and fly back home on the following Tuesday. Whether you plan to stay at a traditional hotel, or an Airbnb, make sure to book your room well in advance. Plan to make your reservation around the same time you purchase your airfare. Pay attention to the difference in prices from week to week. If there is an event or if you are looking at a busy part of the season, then the price on lodging may be higher than usual. It usually takes around 6 to 8 weeks to receive your passport after you apply for it. Submit your application well in advance of your schedule travel dates to ensure that you will be able to visit Niagara Falls. Each country has different guidelines and requirements for getting a passport. Find out what documents you will need and complete the application as instructed. If you already have a passport, check to make sure it will not expire before or during your trip. If so, you will need to submit a renewal application.
A: Check airfares a few months in advance to identify the best deals. Plan to travel on a Tuesday, Wednesday, or Saturday. Book your hotel room at least 2 months in advance to get a good deal. Secure a passport 8 weeks in advance if you are not from Canada.

Q: Stability balls provide a challenge for your muscles and require balance and concentration. Start on your knees with your forearms on top of the stability ball. Draw your navel to your spine and exhale, simultaneously rolling your body forward with your forearms still on the ball. Your finish position should be a diagonal line from your knees to your head. Hold the position for three seconds, and then return to your starting point. Do this in 3 sets of 8 to 15 repetitions. You can also do this with your lower body on the ball. Start with your shins on top of the stability ball with your palms on the floor. Raise your hips and then bend your knees toward your chest, rolling the ball forward. Hold this position for a couple seconds and then roll the ball back to the starting position. Medicine balls come in a variety of weight increments, such as 1, 3, or 5 pounds. Choose a weight that challenges you without being too heavy, which can cause you to use poor form and lead to injury. Lie flat on your back with the medicine ball above your head in your hands. Lift your legs and hands about 6 inches (15cm) off of the ground, contracting your TVA muscles. Bring your knees into your chest, lifting your shoulders off the ground and bringing the medicine ball toward your knees. Do not round your spine. Once the ball has reached your knees, return back to your starting position. This is 1 repetition. Try to do a few and work your way up. You can also try doing V-ups. This follows a similar motion as the above exercise only you leave your legs straight and lift them to a 45 degree angle. Similarly, lift your upper body until your legs and arms form a "V" shape, again making sure the spine is straight and your TVA muscles are fully engaged and contracted. The medicine ball with help with resistance. Lie on your back flat on the mat, holding your medicine ball above your head with both hands. Lift your upper body off of the mat toward your knees. Keep your spine straight don't round forward. Once you've touched your knees, lower yourself back to the ground. This is 1 rep. Make sure to keep your abs tight through the entire exercise to keep them engaged and protect your spine. This is an advanced exercise so it should only be done by someone who has mastered the regular plank and spent some time building up their muscles, or else it can cause a strain. Place the medicine ball down by your feet and get into a plank position, as described above. Put your left foot on the medicine ball and stabilize your abs by tightening them. Once you are balanced, pull your right knee toward toward your chest and then lower it back to the medicine ball. Do this until exhaustion and then switch to the other side. Make sure your core is always engaged and that your spine is straight. Do not round the spine, twist, or allow yourself to sag. Your body needs to be straight or you risk injuring your spine. You may want to begin by placing the ball under your knees and improve your balance and strength before performing the exercise with the ball under your feet. If your feet slip off the ball, you may twist your spine and injure your back. Exercise bands are a great way to work out muscles in a very natural way. They emphasize resistance and natural body weight exercises as opposed to the difficulties of weights. Add the band to traditional TVA exercises to enhance and make them more difficult. Attach the band to a high, stable structure (like a door frame). Hold the end of the band in your hands as you stand on your knees. Bend forward, holding the band, until your face touches the ground. Slowly return back up to the kneeling position. Flip this exercise. Anchor the band on a low support (like around the leg of a very heavy sofa that won't slide). Lay on your back with your knees bent at a right angle. Hook the band with the tops of your feet, then scoot back until you feel tension in the band. Contract your abs and pull your TVA in toward your spine. Use your abs to draw your knees toward your shoulders, keeping your spine straight. Hold, then return to the starting position. Do 12 to 15 reps.
A: Use a stability ball to work your TVA muscles. Add a medicine ball to your workout. Do full extension sit-ups with a medicine ball. Try planks with medicine balls. Use an exercise band to work your TVA.

Q: . You should always backup important files before wiping (or erasing) your hard drive. Erasing your hard drive will make recovering your files challenging and you do not want to lose anything important. If your computer contained any sensitive documents, photos or information which could be used to steal your identity, you will want to use a more secure method of removing your data. DBAN (or Darik's Boot and Nuke) is a commonly used, free program used to securely erase your hard drive. It also works for Macs running at least OS X. If it is not, follow these instructions. When the computer boots from the disk, the easiest method to wipe the computer will be to type in either "dodshort" for a simple wipe or "dod" for something stronger (leave off the quotation marks for both). Both are the standard erasing methods for the Department of Defense and are very secure. You can use the interactive mode if you want more wiping options. Once you've entered your preferred method, hit enter. You're done: it will start wiping. You will, however, need to reinstall an operating system and restore your files. It will take a VERY long time. Don't worry. It's normal.
A:
Backup your system before doing anything Use DBAN. Make sure your computer is set to boot from a CD. Type "dodshort". Hit enter.