Washing the grease from your hair may seem like the best solution at first, but daily washing actually causes your hair to produce more grease. Your hair tries to make up for the natural oils you’re washing out each day, causing a cycle of increased grease. Wash your hair only 2 to 3 times per week maximum for the best results. Getting your hair wet without washing also causes natural oils to be stripped away and causes your hair to overcompensate in grease. To protect your hair from getting wet in the shower, secure it inside a shower cap. Hair that’s prone to grease doesn’t need more conditioning near the roots, it needs less. However, not conditioning your hair at all can cause your ends to get dry and damaged-looking. When you use conditioner after shampooing, apply it starting halfway down your hair and go all the way to your ends.  Be sure to always rinse conditioner thoroughly from your hair, or use a leave-in conditioner. On days that you’re not shampooing, you can get rid of style creases or cowlicks by rinsing the creased parts of your hair and applying conditioner there as well. Hot water opens the cuticle of your hair and strips more natural oils from your hair. Hot water also causes your pores, including the ones on your scalp, to produce more sebum, or thick oil. This thick oil will start traveling down your hair strands from your scalp as soon as you leave your hot shower. For the best results, keep your shower water as cool as you can, especially when rinsing shampoo and conditioner from your hair. Cool water closes the cuticle of your hair, which will help to keep moisture in. Using too much shampoo with each wash can lead to build-up and make your hair look heavy and greasy. When squirting shampoo into your hand to use, make sure you use no more than a large coin amount, like a quarter or two-pence piece. You may need more or less depending on the length and thickness of your hair. If you accidently squirt too much shampoo into your hand, remove some of it before starting to apply shampoo to your hair.

Summary: Don’t wash your hair every day. Wear a shower cap on days that you don’t shampoo. Apply conditioner to your ends only. Use cool or lukewarm water when washing your hair. Use a coin-sized amount of shampoo.


If it feels hard, then wait until the pressure settles.

Summary: Use your finger to snap or flick the side of the can. Turn the can a quarter turn & flick it again. Repeat this six times. Feel for the "pressure" on the container. Slip your finger underneath the soda tab very carefully. Lift up the tab slowly. Wait for any "hisses" to slow down or stop. Open the soda as normal.


When you're going out at night, even if you're just going around the corner, it's a good idea to carry some form of communication, so you'll be able to be in touch in an emergency. Make sure that you've got a fully-charged cellphone in your purse or in your pocket at all times.  If you have an iPhone, set it up so your phone can be tracked via your Apple account, should you lose it, or it should be stolen.  Sometimes, it's a good idea to keep your cellphone tucked away, unless you absolutely need to use it. If you've got the brand-new smartphone, it might be more attractive for muggers. It's always the best bet to stick with people when you're walking at night. Man or woman, young or old, you're safer if you've got some back-up. Don't walk late at night all by yourself.  If you must walk alone, stick to well-lit areas, using reliable routes and get where you're going as quickly as possible. Call someone to let them know your travel plans, as soon as possible. If you go out drinking, make sure you get rides figured out before it gets late. If you end up downtown at 2am without a plan for getting home, you might end up in a sketchy situation. Avoid neighborhoods with high crime rates. Generally, you can contact the census in your area to find out which areas of your town are statistically more dangerous than others. Avoid these areas when you're walking alone. Try to keep in touch when you go out. You don't need to make a big deal out of checking in periodically with someone, just to be on the safe side. Let a parent, a close friend, or some other loved one know where you are, where you're going, and when you're likely to be back. At the very least, you'll keep people from worrying about you. . While it's not necessarily advisable for everyone, learning to safely carry pepper spray or mace can be an effective safety tool, if you absolutely must walk alone regularly. These deterrents are effective against assailants, stray dogs, and more importantly can help to keep you feeling safe as you walk around.  Learn to use mace or pepper spray before you start carrying them. In many areas, it's illegal to carry these modes of defense without the proper training. Carrying concealed knives and guns can be more dangerous than safe, but if you're interested, learn to do it safely by enrolling in a personal defense course and learning to defend yourself properly. . Learning a bit about how to defend yourself in the event of a confrontation will help keep you feeling safe as you move through the world. You don't need to be paranoid, and you won't have to be if you're confident that you can defend yourself if it comes down to it. Avoid physical confrontations at all costs. The best way to win a fight is to avoid it entirely.

Summary: Carry a cellphone. Travel in groups. Let people know where you're going. Consider carrying some personal defense Learn to defend yourself confidently


If you're a relative beginner, start off by working out three days a week, and add a fourth over the course of a few weeks. Spread your most intense workouts out over the week so you'll have plenty of recovery time. If you're more experienced, you can stick to a more demanding, five or six day schedule.  It's best to check with your doctor before starting a new exercise routine, especially if you're a teenager (with growing muscles and bones), or if you have any chronic medical conditions.  A personal trainer can help you come up with an exercise program based on your goals and level of experience. Plan your meals, control your diet year-round, and keep track of how many calories you consume daily. Your needs will depend on your age, sex, and fitness goals. Monitor factors like your weight, body fat percentage, and strength gains, and adjust your diet accordingly. For example, if you want to reduce your body fat percentage, stick to healthy fats like olive oil and omega-3 fats (salmon and halibut are great sources), and add a cardio day to your schedule. Don’t forget nutrients when you’re counting numbers like calories, protein, and carbs. Reducing calories gradually is necessary to sustain the fat burning that makes muscles visible, but don’t lose sight of your overall health. If you’re allowed a set amount of a type of food, meet that requirement with a rich source of nutrients.  For example, if you’re allowed 200 grams of carbs per day, don’t squander them on sweets that contain no nutrients. Instead, go for nutritious carbs like potatoes or berries. Don’t rely on multivitamins, and don't make skipping meals a habit. There’s only so much you can accomplish without learning from an experienced trainer. When you’re just starting off, work out with a trainer at your gym. As you break into professional modeling, get a trainer who has experience with your area of focus.  For example, competitions and print require different physiques. If you compete regularly, you’d want a trainer who can help you achieve and sustain a contest-ready shape.   Even if you’ve achieved a good physique on your own, a trainer can help you set your goals even higher.
Summary: Develop a workout plan based on your experience. Keep track of what you eat. Don’t cut nutrients when you cut calories. Get a professional trainer.