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After your hurdle and jump off the board, use your core muscles to lift your legs upward toward your chest. Keep your legs straight and extended and your toes pointed. Aim to touch your toes to the tips of your fingers, keeping your arms extended above you. Your body should be bent at the waist. Aim to bring your thighs as close as possible to your chest. Keep your back as flat as possible. After you reach the highest part of your ascent, start extending your upper body away from your legs. "Unfold" your body downwards to straighten out the V, and to angle your head towards the surface of the water. Avoid bending your head or neck backwards. It is important to stretch your arms up as you "unfold" in preparation for the dive. As you shift your upper body towards the water, bring your arms up to the sides of your ears. Your arms should circle out to the side and then meet above your head. Straighten your body out as much as possible before you breach the water's surface. Extend your arms and legs and point your toes. Aim to enter the water in a straight vertical line.

summary: Bring your legs up to achieve the pike position. "Unfold" the top of your body. Bring your arms up the sides of your head. Straighten out and complete the dive.

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The Sixth Doctor had a nightmare costume. If you want to get an accurate costume, try searching for a pre-made one online. His waistcoat changed in the Trial of a Time Lord chapter "Terror of the Vervoids". For the hair, you'll need a blonde afro. You'll just need to throw something together like a DIY weapon. You'll also need a sonic lance like the one from Attack of the Cybermen Remember, "What's the use of a good quote if you can't change it?" -Sixth Doctor (The Two Doctors, 1985).

summary: Be prepared for a challenge with Colin Baker's DIY nightmare of a costume. Get the hair. Add accessories. You're done.

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Moderate amounts of moderate exercise can help lower inflammation and CRP levels. Additionally, it can help you lose weight, which can encourage your CRP to drop even further. Too much exercise can stress your heart and increase inflammation just as much as too little exercise, so you need to aim for moderation. Try to exercise at a steady pace for 30 to 45 minutes roughly five days each week. Options worth considering include brisk walking, cycling, and swimming. Being overweight or obese increases your risk of developing and maintaining elevated CRP levels. Large fat cells excrete more interleukin-6, an internal chemical that tells your liver to produce more CRP. While your overall weight is important, you should pay special attention to your waist size. Women with a waist measurement over 35 inches (89 cm) and men with a waist size over 40 inches (102 cm) are more likely to have elevated CRP levels. Even though losing weight is important, it's equally important that you lose weight in an appropriate manner. Some weight-loss diets can lower weight while actually raising CRP levels. Low-carbohydrate, high-fat diets (like Atkins) have a tendency to raise CRP levels. In fact, consistently maintaining such a diet for several months can cause CRP to increase by 25 percent. Diets that are low in unhealthy fats and high in complex carbohydrates are generally much better. When paired with regular moderate exercise, the benefits are even more pronounced. Smoking causes the walls of your arteries to harden, which may increase inflammation and encourage your CRP levels to spike. Quit smoking as early as possible to improve your results. It can take up to ten years to reverse arterial damage caused by smoking, and the process can only begin after you quit. Try to get between seven and eight hours of sleep each night. Getting less than six hours can increase inflammation. Additionally, getting too much sleep can also cause CRP to increase. People who regularly sleep for more than eight each night are more likely to experience increased inflammation than those who only sleep for seven to eight hours. The presence of excess stress hormones can cause your body to release more inflammatory chemicals, which will usually cause CRP levels to rise. Finding time to relax can cause both your stress hormones and CRP to drop. If you find it difficult to switch to a more relaxing lifestyle, try to schedule at least 15 minutes of heavy relaxation time each day. Meditate, practice deep breathing, take a bubble bath, or listen to relaxing music. Nearly any activity that helps you unwind can help.
summary: Exercise regularly. Lose weight. Note that weight loss alone isn't enough. Quit smoking. Get enough sleep. Relax.