Problem: Article: The best athletes know that training doesn't stop at sports skills. You want your body to be as sharp as it can be for whatever sport you're playing. On the downtime away from sports, keep your body in general shape by going to the gym. Although it may seem daunting or expensive, it is absolutely worth the investment if you want to be good at sports. There are lots of benefits to going to a gym. As you'll know from playing in sports teams, exercising with others is very motivating. Do some research into a prospective gym before you pay for a membership. Go for a tour, and ask for details. Make sure the gym fits the circumstances of your life before you make your first payment. This one should come as obvious, but you might be surprised how often proper sleep is glazed over. This is especially true during times of intense practice or training, where things get so busy it becomes hard to cram everything into a regular day. Nonetheless, your body needs its full rest. If you're a teen, you should sleep 8-10 hours each night. If you're an adult, get 7-9 hours of sleep each night. Everyone should make a point of eating a diet that benefits their body. This is especially true if you want to be great at sports. Eating junk food will work against whatever efforts you make in the gym. Base your diet on vegetables, leafy greens, legumes, lean proteins, and whole grains. Cut back on "empty calories" (like soda) and replace them with things that improve your health. If you're lactose intolerant, try going without dairy. It may sound hard, but you'll see benefits within a month. Water cannot be underestimated as part of a healthy diet. Staying hydrated will help you feel mentally and physically your best. Water regulates everything, and you should expect to lose some of your natural hydration via sweat while you exercise. The common "8 glasses a day" guideline isn't mandatory, but you should try to keep water next to you whenever you can. It's especially important to stock up on water while you're exercising. Keep a refillable bottle of water around with you. Refill it when it goes empty. You'll find your water consumption goes up a lot if you simply keep it near you. Drugs and alcohol aren't recommended if you want to be great at sports. Alcohol is a diuretic, which means it drains your body of hydration. Your body will expend resources trying to get rid of the alcohol, and it can have a negative impact on your sports performance for days after the fact. In the long run, the amount of calories you digest from alcohol like cider and beer can have a negative impact on your gut.
Summary: Apply for a gym membership. Get enough sleep. Eat a healthy, well-balanced diet. Drink lots of water. Stay clear of intoxicants.

Problem: Article: The sections should be roughly the same size. There should be two sections in the front and two in back. Use hair ties or plastic clips to keep them in place. Bleach kits come with bleaching powder and a cream developer. These need to be mixed together in a specific ratio before you apply the bleach to your hair. Your package's instructions should inform you of the precise ratio your kit uses. Usually, the ratio is one to three of powder to developer. Wear gloves when handling bleach. Working through one section at a time, brush on the bleach strand by strand. Start at the ends of these strands and work your way upward, but stop about 1 inch (2.54 cm) from the roots. Your roots will be bleached last as the heat from your head causes them to bleach more quickly. You have to work very quickly to ensure your hair bleaches evenly. Therefore, get someone to help you during this part of the process. After you've applied bleach to all your sections, use the brush that came with your kit to dab bleach on your roots. Flip your hair using a rat comb to get both the front and back of the roots. Start at the back of your head and work your way forward. Be very careful not to get any product on your scalp. Get as close to your scalp as possible, but do not touch the scalp itself. Read the instructions thoroughly to determine how long you should leave the bleach on. Place a plastic bag over your head while you wait. This protects your home from bleach and helps the bleach develop faster. Check your hair every few minutes to see how the color is progressing. Bleach stops working after about an hour, so leaving your bleach in longer than this will only damage your hair, rather than lighten it further. Make sure rinse all the bleach out of your hair. In the shower, keep rinsing your hair, using your fingers to work out the bleach, until the water runs clean. After rinsing out the bleach, shampoo and condition your hair as you normally would. If your bleach kit came with shampoo or conditioner, use these products rather than what's in your shower.
Summary: Divide your hair into four sections. Mix the bleach according to your package's directions. Apply bleach everywhere but your roots. Apply bleach to your roots. Let the bleach sit for the recommended amount of time. Rinse off the bleach with lukewarm water. Shampoo and condition your hair.

Problem: Article: Choose a bag that's large enough to fit all your supplies, and preferably something that has a strap or handles for easy transportation. You'll probably be bringing this kit with you everywhere, so make sure the bag is comfortable to carry and suitable to your taste. Consider a bag with a few separate compartments and pockets to make it easier to organize your kit. A small backpack, a large makeup case, purse, or tote bag would all work well for your emergency kit. No matter where you go, who you're with, or what you're doing, you should always have at least $10 to $20 in emergency money on you at all times, as well as some change. On top of having some money in your wallet, keep extra emergency money in your kit, preferably in a secure or secret zippered pocket. Change can be used at a payphone in case your cell phone dies, for an emergency snack from the vending machine, or to buy a pad or tampon from the bathroom dispenser. Even just $10 can be enough to get you out of a jam, whether you need a meal, cab fare, or anything else. Make a list of all the medications you take on a daily basis and write down your known allergies. This is in case there is a medical emergency and a doctor or nurse needs this information. Keep a copy of the list in your emergency kit. Update this copy whenever needed. Keep the medications together in a separate case or pocket. Don't forget the medications you don't take every day but need in case of emergencies; this could include: Epinephrine injectors. Emergency inhalers. Antihistamines. Insulin shots. Eye drops. Always have enough supplies on you for at least a few hours of protection. Pack whatever product you prefer, such as pads, liners, tampons, or a menstrual cup. Consider keeping an extra pair of underwear on you as well. These supplies are just as important even if your period hasn't started yet. Instead of being caught off guard, you'll be ready if it comes when you aren't home.
Summary:
Select a bag for your emergency supplies. Have emergency money ready. Compile a list of your medications and allergies. Assemble the medications you need throughout the day. Pack emergency feminine hygiene products.