Your calendar says there's only three more weeks until spring break, but you haven't reached your fitness goals. Don't despair; you can get in shape for spring break fast by optimizing your diet and exercise regimen. These tips won't set you up for an unhealthy crash diet, rather, they can form the beginning of a healthy weight loss regimen that you can continue long after your vacation memories fade. Other People Are Reading How to Diet for Spring Break How to Lose Weight for Spring Break Instructions 1 Add an hour of moderate aerobic exercise training to your daily routine. Walking is ideal, because it meets the needs of people at every fitness level and doesn't require equipment or training.

• Add an hour of moderate aerobic exercise training to your daily routine. Walking is ideal, because it meets the needs of people at every fitness level and doesn't require equipment or training.


• Drink eight glasses of water each day. Water keeps you from feeling dehydrated, which you might mistake for an ice cream craving.


• Eliminate all alcoholic beverages from your diet. Alcohol contains seven empty calories per gram, and drinking unnecessarily stimulates your appetite.


• Initiate a weight-training regimen for your arms three times a week. If you have time to weight train other areas of the body that's a bonus, but arms show definition faster than larger muscle groups.


• Eat nine servings of fresh fruits and vegetables each day. The powerful antioxidants neutralize free radicals generated by your increased exercise. Nine servings seems like a lot, but 1/2 cup of dried fruit provides two servings.


• Trade refined sugars for whole grains. Refined sugars, like the high-fructose corn syrup ubiquitous in snack foods, leave you feeling washed out and hungry after a spike in insulin levels zaps your blood sugar level. Look for the words "whole grain" on the label, and enjoy a sustained energy level.

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Sorry, fellas, this one is for the ladies! We all covet our bras and hate to spend money shopping for another replacement. No bra is meant to last forever but if you want to extend the shelf life of your favorite bra or bras, then knowing how to take care of them will keep some money in your pocket and you looking fabulous! Does this Spark an idea?

• Just about every woman has her favorite collection of bras, but if you don't take care of them properly, they'll lose their quality and cause you to look less than your best in your clothes.


• Know when to part with your bras. As time passes, you'll start to notice that your trusty go-everywhere-with-you-bra will start to show signs of wear and tear. For example, if your bra fits looser than normal, starts coming apart, or if the cups are dented or messed up, this means you need to toss it and find a new replacement. Wearing old bras only makes your clothes look funny and who wants bulges, dents, and lines?


• If you've just bought a new bra or have had it for a short time, it's important to take care of it as soon as it goes home with you. Taking the necessary steps to care for your bras sooner instead of later will keep them looking and feeling new for many weeks and months to come.


• For those who wear bras that are padded, have an underwire, are seamless or other high-tech features (a la Victoria's Secret quality), personal care is extremely important. These bras are expensive for a reason so you can't treat them like you would a $10 bra from a department store.


• Read the labels for care on the bras and follow them! If it says to hand wash the bra, do not throw it into the washing machine. This only serves to mash up the cups and deform the shape, making it look funky underneath your clothing.


• Even those special containers that are made for washing bras in the washing machine can still cause damage to your special bras so keep your expensive ones away from the washing machine.


• The best way to clean your bras is to fill up your sink with cold to cool water. As the water is running, squeeze some liquid dish washing soap or other liquid soap to create suds. Do not pour the liquid soap onto the bra itself. Once the sink is full of suds and water, immerse your bras completely underwater. You don't need to do a lot of scrubbing and avoid twisting or wringing out the bra.


• After about 5-10 minutes, remove the bras from the sink and place on a clean and dry towel, face up underneath the sun or in a brightly lit area. Do not hang the bras using a clothes pin because it can mess up the bra or cause indentations from the pin.


• Have a special area to store your bras that you aren't wea...

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If you want to become a police officer, you will need to complete police academy training. The police academy is a school for police recruits which focuses on teaching criminal justice, the development of physical fitness, and firearms training. Each state has specific requirements for its recruits and graduates, and in some states, the recruit must be hired by the police department before attending. Furthermore, in some states, police academies are run by community colleges or state agencies, while in other states, the academies are overseen by civilian agencies. Due to the strenuous nature of police enforcement and police training, you should be physically fit before beginning the academy. Other People Are Reading Police Academy Tips How to Become Physically Fit Things You'll Need Running shoes Weights Show More Instructions 1 Determine if you are the correct weight for your height. This is achieved by consulting a height-weight chart, which is easily obtainable online. If you find that you are somewhat overweight, you may want to consider going on a diet to lose those extra pounds.

• Determine if you are the correct weight for your height. This is achieved by consulting a height-weight chart, which is easily obtainable online. If you find that you are somewhat overweight, you may want to consider going on a diet to lose those extra pounds.


• Consult with your doctor before beginning an physical activity. This is to ensure that you are healthy enough to begin an exercise regime. He or she will most likely take your pulse and check your blood pressure, and listen to your heart and lungs.


• Check with the police academy that you wish to attend. They may be able to provide you with an idea of the physical fitness level that the academy will require you to have to successfully complete the course.


• Develop an exercise schedule that suits your current lifestyle and work commitments. This should include cardiovascular training and weight training. Run, cycle, or swim to increase your heart and lung capacity. Join a gym and start lifting weights. This will be determined by your current level of physical fitness and health.

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As with any sport, the more you put into it, the more you get out of it and snowboarding is no different. By starting some very basic strength training and body conditioning in the off-season, you’ll be ready to hit the slopes well before the snow begins to fly. It shouldn’t cost you a lick either, so you’ll still be able to devote any excess funds to this wintertime sport. Other People Are Reading Stop a Snowboard in Minimal Snow How to Get Back into Shape Things You'll Need Exercise apparel Exercise shoes Dumbbells (optional) Show More Instructions 1 Start off with the basic lunge. Leg strength is important, especially when it comes to snowboarding. If you plan on not only hitting the slopes, but actually staying a while as your legs will need to be in shape—there’s no doubt about that. To perform the lunge, step forward with your right foot, making your stride long enough to bring your left knee close to the ground. Follow with your left foot, stepping forward again so your right knee now comes down toward the ground in your stride. Move across the room, stepping out with your left, then your right.

• Start off with the basic lunge. Leg strength is important, especially when it comes to snowboarding. If you plan on not only hitting the slopes, but actually staying a while as your legs will need to be in shape—there’s no doubt about that. To perform the lunge, step forward with your right foot, making your stride long enough to bring your left knee close to the ground. Follow with your left foot, stepping forward again so your right knee now comes down toward the ground in your stride. Move across the room, stepping out with your left, then your right.


• Move on to the squat. For this exercise, you’ll just use your bodyweight and a certain amount of balance. To perform the squat, plant your feet on the floor with your stance at about hip’s width apart and then bend your knees until your body comes down into a squatting position. As you move yourself close to the floor, make sure that your feet remain flat and your weight is positioned back from your toes. This should keep your knees from coming too far out in the squat.


• Work on your balance. There’s no denying that you need a certain amount of balance (and a little experience) to get up on the board. To improve your balance, pick your right foot off the ground and perform a semi-squat on your left leg. Switch legs and do it again.


• Strengthen your arms with the very traditional pushup. This may just be one of the best exercises around and is a great way to condition your upper body for a day of snowboarding.


• Build your core. You may not realize how important your core strength is to almost every sport around, but it’s really your center of power. It is the foundation on which your movement, and the strength beh...

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As spring turns into summer, many of us have to face the dreaded swimsuit season. If you want to wear a sexy bikini, you need to have a healthy body image, and it doesn't hurt to have a hot body to match. Depending on your fitness level, how much weight you want to lose and your commitment to the process, you may see results in just 6 to 8 weeks of hard work. Does this Spark an idea?

• Tighten your tush by doing quad squats. Stand with your legs shoulder-width apart and use your upper thighs to lower your body several inches. Make sure your knees never go past your toes.


• Get in the habit of regular cardio exercise. Work your way up to 40 minutes per session, with a goal of three to four sessions a week. Keep things interesting and fun by signing up for an aerobics or spinning class at your local gym or community center.


• Sculpt and shape up the lower abdominals. Recline on a bench and place your hands over your head. With your knees slightly bent, grip the bench as you raise and lower your legs. Do as many reps as you can, rest a moment and repeat another set until you feel the burn.


• Get your thighs in bikini shape using hip abductors, leg presses and leg-curl nautilus equipment found at your gym. You can also hit the track, the hiking trail or the local swimming hole for a leg-toning workout.


• Target the abs with tummy crunches. Make sure you keep your back in line by looking up toward the ceiling as you lift your core. Be sure to exhale as you lift your chin to your chest and inhale on the way down.


• Get a base tan before you hit the beach in your bikini. A tan helps to cover up blemishes, spider veins and cellulite.

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Horseback riding is an enjoyable form of physical activity and a great way to stay in shape. There are some helpful exercises you can do to prepare your body for horseback riding. Strong quadricep muscles are needed for horseback riding. Balance and flexibility are also important. Other People Are Reading Exercises to Improve & Strengthen Horseback Riding Posture How to Get Better Balance While Riding a Horse Instructions 1 Do lunges. Stand upright with your feet together. Step forward with your right foot about 2 feet. Lean down, bending your left knee toward the ground. Keep your right knee directly above your right ankle as you bend down. Raise your body up to your starting position. Step with your left foot and bend down into a lunge. Repeat on each side. You can walk down the length of a room performing alternating lunges on your left and right sides. Hold dumbbells in both hands to increase the difficulty level.

• Do lunges. Stand upright with your feet together. Step forward with your right foot about 2 feet. Lean down, bending your left knee toward the ground. Keep your right knee directly above your right ankle as you bend down. Raise your body up to your starting position. Step with your left foot and bend down into a lunge. Repeat on each side. You can walk down the length of a room performing alternating lunges on your left and right sides. Hold dumbbells in both hands to increase the difficulty level.


• Squat often. Squats are a great exercise for strengthening the quadriceps. You can do squats anywhere. You can do them in the kitchen while you're waiting for a pot of water to boil or you can do them in the bathroom while brushing your teeth. If you want an added bit of challenge, perform squats while holding a barbell across your upper back.


• Increase your balance by performing exercises that improve your coordination. Stand with your feet shoulder-width apart and bend your leg backward so that your foot is curled up toward your buttock. Stand for as long as you can without wobbling. Repeat on your left side.


• Do deadlifts with a barbell. Deadlifts help to strengthen the hamstrings. Strong hamstrings are important because horseback riding sometimes requires the rider to hold his weight without sitting on the horse.

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Sitting on the couch, watching college hoops, eating potato chips and drinking beer ... these are noble undertakings. Do not let anyone dismiss their importance. However, should you wish to play a bit of basketball for your own enjoyment, you'll need to pursue a more active course. Other People Are Reading Basketball Tips on Getting Stronger Without Using Equipment Basketball Strength & Conditioning Workouts Things You'll Need Athletic Socks Basketball Uniforms Basketball Hoops Basketball Shoes Basketballs Home Gyms Show More Instructions 1 Get off the couch.

• Get off the couch.


• Dig around in your closet until a pair of tennis shoes presents itself. You should find high-tops and perhaps some cross-trainers.


• Grab the running shoes and go for a jog. After a slow quarter-mile, stop to stretch your hamstrings, quads, calves, shins and groin equally. Stretch your upper body and arms, and then continue running. Start with a mile or two and work over time for a greater distance and faster pace.


• Install a driveway hoop or find a local park.


• Practice your standing shots, jumpers and free throws.


• Find a pick-up game and join in. Play until you feel sick. Return the next day and play again.


• Hit the local track and run wind sprints - a series of short, quick sprints with little rest in between repetitions.


• Do crunches and push-ups at home. The sit-ups (in addition to helping you with that washboard stomach) will help equalize the back muscles, helping avoid strain. Push-ups help stretch and strengthen the arms, increasing blood flow and allowing them to remain aloft longer.

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Attaining the perfect body shape is an American obsession. The ideal body shape for women includes a slender waist with only slightly wider hips, while perfection for men includes muscular arms and a muscular chest with a narrow lower body. Though it requires a lot of work, shaping your body close to perfection is possible for most people. With lots of the correct exercises and a strict diet, your body can resemble a movie star's. Other People Are Reading How to Get a Perfect Body Fast How to Get a Toned Body Fast for The Summer Instructions 1 Eat plenty of fruits and vegetables to keep the weight off and remain healthy. Monitor your calorie intake carefully. Find out how many calories you should be eating by comparing your weight and height. Eat only complex carbohydrates, vegetables, fruits, plenty of fiber and foods high in protein. Avoid alcohol, sugar, and fried foods.

• Monitor your calorie intake carefully. Find out how many calories you should be eating by comparing your weight and height. Eat only complex carbohydrates, vegetables, fruits, plenty of fiber and foods high in protein. Avoid alcohol, sugar, and fried foods.


• Eat several small meals a day instead of your usual two or three large meals. This will allow time for your body to process and digest the food before it turns into fat.


• Drink at least one liter of ice water per day. The cold water will actually help you burn calories as it uses body energy to adjust to your body temperature. Drinking lots of water also helps you digest properly, flush fat and avoid bloating.


• Take a hot bath or shower every day. This will also help with bloating and will rid your body of excess fluids.


• Take a brisk walk or jog for at least a half hour every day. Cardio exercise is important in slimming your body as it speeds up your heart rate and causes your body to burn calories. Other cardio activities you can do include interval training, jumping jacks, eliptical machines, biking, and Tae-bo. Cardio will also tone and strengthen your lower body.


• Do strengthening exercises such as push-ups, bicep and tricep curls with barbells, hammer curls and bench presses to strengthen and tone the arms and chest. Women should refrain from adding too much weight as they don't want to appear bulky on top. Instead, they should complete more reps with lighter weights. To build bigger, bulkier muscles, men should gradually increase weight in their exercises. Do three to six sets with eight to 10 reps of each exercise.


• Do abdominal exercises for a strong, flatter stomach. You can introduce weights to your ab exercises or try different positions with your sit-ups that will work different areas of your abdominals.There are some machines that will aid you in ...

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A nostril screw is a piece of jewelry commonly worn in nose piercings. On the outside, nostril screws look like small beads, but on the inside they're more complicated. Most piercers bend their own nostril screws to fit individual clients, and they bend them in slightly different ways. Your nostril screw may curl into a C shape inside your nose, or it may just bend at a 90-degree angle, making an L shape. Those with L-shaped jewelry may find it more straightforward to remove, especially the first time. Other People Are Reading When to Change a Nose Stud How to Remove a Nose Ring or Stud Things You'll Need Antibacterial soap Paper towel Show More Instructions 1 Insert one finger into your nostril and press the jewelry against the side of your nose. This will help the bead stick out on the outside, so that you can see a bit of the bar.

• Insert one finger into your nostril and press the jewelry against the side of your nose. This will help the bead stick out on the outside, so that you can see a bit of the bar.


• Hook your index fingernail behind the bead and push downward on the bead until you see the bend in the jewelry come through the outside hole of your piercing.


• Pull the bead downward gently to remove the jewelry from your nostril.

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As temperatures start to cool, athletes start thinking about how to get in shape for winter sports. For most of them it has been many months since they were on skis, snowboards or skates. Follow these tips to get in shape for winter sports. Other People Are Reading Exercises to Get in Shape for Skiing A List of Fun Activities That You Can Do During Winter Things You'll Need Weights Summer sports equipment Show More Instructions How to Get in Shape for Winter Sports 1 Do summer sports. Do a sport that complements your favorite winter sport. If you like to snow ski, then water ski. If you enjoy snowboarding, surf or jump on your skateboard. If you ice skate, strap on some in-line skates. Some of the motions may be different, but you are essentially using the same muscle groups.

• Do summer sports. Do a sport that complements your favorite winter sport. If you like to snow ski, then water ski. If you enjoy snowboarding, surf or jump on your skateboard. If you ice skate, strap on some in-line skates. Some of the motions may be different, but you are essentially using the same muscle groups.


• Hit the gym. If you want to develop specific muscles for winter sports, lift weights. Most winter sports emphasize the lower body. Squats and lunges will make your legs strong quickly. Don't forget to work your core. Abdominal exercises will help you in every motion from cross country skiing to a double axle.


• Take to the road. Running and jogging will increase your endurance while strengthening your legs. If you don't like to run, head to the pool and swim laps or pedal your bike. Most winter sports require more endurance than summer sports since you are expending more energy staying warm. You are also usually at higher altitudes, breathing thinner air. Pump up your cardio vascular system to get in shape for winter sports.


• Try a simulator. There are several skiing and snowboarding simulators on the market that mimic the motion on the mountain. There are also businesses that roll carpets on a conveyor belt up an incline and let you ski down.


• Get serious about your diet and sleep. If you really want to get in shape for winter sports, you need to get in better overall condition. That means eating a healthy diet and getting 8 hours of sleep per night. Also be sure to rest the day after a hard workout so your body can heal. If you are in better overall condition, you will be much more prepared when the snow falls.

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