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The way to shape up fast is no secret. Weight training will sculpt and build lean muscle, which (unlike fat) burns calories on its own; cardio (brisk walking, biking, jogging, etc.) will shed the fat hiding those defined muscles. I'm a cardio fan from way back (I love how it feels to get my heart rate up), but who wants to slog away on a treadmill in a dull gym, going nowhere fast (or slow, as the case may be)? Not me! Especially when you can spend less time and get better results.

The secret is intervals. Study subjects who spent just 20 minutes mixing sprints with jogging lost three times the fat off their legs and butt in 15 weeks, compared to those who jogged steadily for 40 minutes, research from the University of New South Wales in Sydney finds. Intervals may spark fat-mobilizing hormones, and they amp your cardio capacity so your future runs will actually feel easier.

I like relaxing runs, but if you do the same slog every day, you can suffer from what's sometimes called "postman's syndrome"—named for those who do the same walk every day and yet their bodies never change. Your muscles become so efficient at a movement over time that if you do it day after day and eat the same way, you never overtax your system and burn more calories to lose weight.

The answer is to mix up your cardio either by changing your workout around or adding speedy bursts—meaning intervals. Intervals can be fun if you approach them right. Each one represents a mini goal—finish the 1-minute sprint, complete the 2-minute cooldown, and so on. I feel more pumped up doing this and never get bored. Check out Self.com's workout archives for tons of cool cardio plans.

If you’re a swimmer like me, you know your hair can take a beating from chlorine and constant postswim showering and styling.

To protect my hair from the pool water’s harsh, dehydrating chemicals, I always use a swim cap. Before I put it on, I finger-comb a thick hair mask through my hair. So then I’m getting a great workout and a deep-conditioning treatment. That’s my kind of multitasking. 

Of course, you also need to protect your hair when you’re on dry land: SELF found one study that showed five days of peak sun exposure (10 a.m. to 2 p.m.) weakens hair by 36.2 percent -- and that weakness leads to lackluster, broken hair strands (possibly the reason your hair “won’t grow”). A hat or baseball cap will protect your hair, but that’s not always practical. (I can just see myself arriving at an important meeting with my floppy beach hat on.)  Much easier to do: Use a spray-on UV-protecting styler (many brands offer this technology -- check the labels.) Apply it to damp hair and style as usual. It can build up, though, so be sure to shampoo at the end of the day.

I know what you're thinking: How can I possibly lose weight by lying down? Believe me, as the type of person who likes to squeeze the most out of every second of each day, I was skeptical, too. But the research that supports the connection between getting a good night's sleep and fitting into your favorite jeans is pretty convincing.

In a study of more than 68,000 women, those who slept seven hours a night weighed 5.5 pounds less than women who slept five hours or less. Turns out, ample shut-eye encourages your body to produce more of the fullness hormone leptin and less of the hunger hormone ghrelin. Plus, catching zzz's helps curb anxiety and depression, both of which can be a tripwire for emotional eating. Insufficient rest can even compromise moral judgment, according to the journal Sleep.

Now, aiming to hit the sack early and actually doing it are two different things. There are always a million and one excuses to stay awake (I tend to read way past my bedtime). Try these tips to help you catch up on your zzzzzz's.

• Instead of trying to adhere to a strict lights-out policy every night, aim to get in bed early at least one night per week.
  
• Ease yourself into your slumber session with a bath. 
  
• Eating a carb-based mini-meal of no more than 200 calories 45 minutes before drifting off can raise serotonin levels, helping you relax and sleep well. Try a whole-wheat English muffin with a tablespoon of honey or a cup of instant oatmeal with 1/4 cup of chopped apple.

Turn in earlier and look forward to sweet dreams (of a fitter, more fabulous you, of course!)

For more quick, easy weight loss tips and tools, join the Self Diet Club

I'm all for embracing your career and reveling in the rat race. But frankly, all work and no play brings out my inner grouch. That's why I make a point to carve out moments in my busy schedule to call friends, work out and, yes, even watch Grey's Anatomy. Around our offices, we even have special days designated for fun. (Did I mention my meringue cover of SELF won third place in our Valentine's Day baking contest?)

And research backs up this practice. A study in the Journal of Consumer Research found that in the long run, people regret picking obligatory business over fun in part because guilt about indulging ourselves eventually fades. And 53 percent of workers say stress makes them less productive, while 32 percent say it prevents them from being lauded by VIPs, according to a poll from MultiHealth Systems in Toronto.

So take five to do something that will make you smile today. I promise you'll remember the fun you had much more than that dreary trip to the post office. If you absolutely can't tear yourself away from your to-do list, why not shake up the monotony a little? Catch up with a business colleague over a power walk rather than a PowerPoint presentation.

Bonus: Stepping away from the office, the kitchen or wherever you toil every day can inspire creativity.

Need another excuse to make merriment? Check out the Trade Happiness Tips forum on Self.com

Just because it's the hottest time of the year doesn't mean you can't get a cold. Summer colds are rampant, especially when we hunker down for hours in offices full of air-conditioned air, which, unlike natural air, doesn't help dilute airborne viruses. It's no surprise then that a recent Self.com poll found that 50 percent of readers believe they caught their last cold at work.

But temperature isn't the only culprit. We can evict unwanted bugs and ward off illness in the process by following these tips.

Sweep your work spaces with a sanitizing wipe at least once a week. Research shows that women's desks have 2.5 times more bacteria and viruses than men's. The culprit: our additional "stuff," including handbags, snack stashes and makeup, is a happy home to germs. I'm guilty of housing all of the above and more on my desk—pictures of my kids, tons of magazines and my cell phone have a permanent spot next to my computer.

Crack open a window or get a HEPA filter air purifier, particularly if your office is carpeted. A study from the University of Birmingham in England found that wall-to-wall rugs may increase your chance of developing asthma by 40 percent. Carpets trap mold and are often made with materials that emit volatile compounds, which can irritate and inflame airways.

Stretch your legs at least every hour. Not only does taking a brief stroll—whether it's around the block or to the fax machine—give you a restorative break from busy work, but it may prevent deep vein thrombosis, a sometimes painful and life threatening blood clot in the leg. A recent study from the Medical Research Institute of New Zealand in Wellington found that a third of people who suffered from the condition regularly spent at least three hours a day sitting at work.

For more stay-well strategies, try our Feel Your Healthiest in Just One Month makeover at Self.com.

I've never been one of those people who can map out a week's worth of outfits ahead of time. Yes, I know it probably saves boatloads of time, but I like to see how I'm feeling before I commit to wearing a piece of clothing.

Admittedly, I have some standbys that I reach for often. (Studies show that we wear a mere 20 percent of our wardrobe 80 percent of the time.) But what also helps me get out the door on time is that I have a tried-and-true system for organizing my clothes so I can locate what I want once I decide what to put on.

For example, I fold my sweaters and stack them by color. OK, so my closet looks slightly like an ad for Benetton, but when I need a black cardigan for work or a summery blue pullover on the weekend, there's no rifling around. (Besides, I only have, like, four colors: black, gray, brown and blue.)

Need some help streamlining your style space? Try these proven strategies:

• Ease the closet jam: Reverse all your hangers so the hooks face you. As you hang up clothing you've worn, flip the hanger around. After a month, you'll know which pieces are your go-to staples and which to recycle. (If you haven't turned a hanger for a year? Goodwill it.)

• Divide drawers: Instead of your usual neaten, undo, repeat cycle, consider using an insertable storage divider to designate space to help you access whatever you need without disturbing the general order of the space. Keep an eye out for spots that backslide to see if they might be cubby-worthy.

• Streamline your shoes: Instead of relying on trees or plastic pockets hanging off the door, keep kicks in the boxes they came in, either labeling the box with key details (silver ballet flats) or a Polaroid of the pair facing out so you can find 'em fast.

Snag more ideas for keeping your closet and life in order! Check out the Streamline Your Life forum at Self.com.

Sometimes I think I live my whole life out of a bag -- make that several bags. Between my purse, my gym duffel and my tote full of work, I'm practically a pack mule. And I'm not alone: A Self.com poll recently found that 59 percent of us lug at least two bags to and from the office each day.

One way to stay organized and on time is to prepack all your bags so they're always ready to go when you are. I have my running bag, my swim bag, and I even keep a bag of street clothes so wherever I end up, I can look presentable. I keep these lined up by my door, so I can just grab and run.

When it comes to packing for vacation, I make sure my sneakers are the first item to go in my suitcase. That way, I stay active wherever I am. (You can always borrow sweats, but finding the right shoes is definitely a challenge, as I've learned firsthand.)

Other must-haves for summer getaways: sunglasses (make sure they have 100 percent UV protection) as well as wrinkle-resistant basics in black and white. Sure, bright T-shirts are summery and having a style moment now, but you're better off packing versatile pieces that go with everything.

Finally, I love this advice from actress Anne Hathaway, who stars in Get Smart and was on SELF's cover last month: "I bring an empty, foldable Longchamp bag in my suitcase. If you buy presents or stop by an antique fair, it leaves you room to indulge." Because really, what's one more bag if it helps keep you organized?

Got a great streamline-your-life tip? Share it with us at Self.com's Make Time for You One-Month Makeover.

Cleaning is my own personal form of therapy. There's something about clearing the decks that puts a smile on my face and relaxes me. Over the years, I have developed a method that is especially effective for me and my family. (Warning: Chaos is involved.)

When I am cleaning an area such as, say, my front hall closet, which I recently tackled, I take everything out and put it on the living room floor. Every tennis racquet, bike helmet, lacrosse stick, sleeping bag or soccer ball gets strewn on the floor and remains there until someone—either me or someone in my family—decides they want it enough to put it back in the closet. After 24 hours, anything left on the floor goes to friends or gets donated to charity.

This works because I have zero tolerance for mess in the living room, and putting it all on the floor forces the issue. I do the same with bookshelves, and it even works with my office inbox, which by day's end is usually teeming with memos, stories and Post-its.

I try to clear things out often because I know it staves off stress: The longer something languishes in your inbox, the more anxiety it creates. Need a little nudge in the decluttering direction? Jen M. R. Doman, owner of Get It Together!, an organizing service in Brooklyn, New York, suggests asking yourself these questions to help you pinpoint what to purge:

• When you look at the item, does it bring up unpleasant memories of a tough time? Sentimental keepsakes should promote feelings of happiness, not regret.

• Do you have a home for it? If you don't immediately envision the spot where you think it belongs, it's a clue that you may no longer need it.

• Is there someone else (a friend or family member, even a charity) who would enjoy the item more than you do? If so, put it on your giveaway pile.

• When did you last use it? If it has been more than three months and it is not a seasonal item (such as your Christmas tree stand), chances are, you can do without it and not even notice.

Find more ideas on spring-cleaning the clutter at Self.com's "In 30 Days, You Can Get Organized."