It can be challenging to find time to work out(锻炼)when your schedule is full, but unless you want to deal with a waistline(腰围) that keeps increasing in size, staying active is important. {#blank#}1{#/blank#} 

Workday

    You might not have time to escape the office and visit the gym during your lunch break, but that doesn't mean you can't burn calories throughout your workday. Instead of driving to work or riding the bus, walk or cycle, depending on how far you live from the office. A 30-minute bike ride at just 12 to 13.9 mph will help a 155-pound person burn 298 calories. {#blank#}2{#/blank#} Instead of phoning a colleague across the office, walk over to speak in person.

At home

    You probably want to sit or sleep on the couch, but by keeping active around the house, you can burn a significant number of calories throughout the day. {#blank#}3{#/blank#} Playing with your kids for 30 minutes will help you burn 186 calories if you weigh 155 pounds, while you'll burn 167 calories in a half-hour house-cleaning session.

Outdoors

     {#blank#}4{#/blank#} If you weigh 155 pounds, expect to burn 172 calories for every half hour you spend weeding the garden. You'll burn 205 calories in 30 minutes of pushing your lawnmower(割草机) around the yard. When winter arrives, cleaning snow is worth 223 calories per 30 minutes.

Other

    Everyday errands(差事) can help you burn extra calories when you can't find time to work out. {#blank#}5{#/blank#} Washing your car by hand will burn 167 calories in 30 minutes. By parking your car at the far end of the parking lot, you'll burn more calories getting to and from your vehicle.

A. You can make adjustments to your lifestyle to include a variety of calorie-burning activities into everyday life.

B. Pushing a shopping cart around the supermarket causes 130 calories burned in a

half hour.

C. Instead of paying to clean up the yard, do it yourself.

D. At work, take the stairs instead of the lift.

E. Don't visit a car wash to shine up your ride.

F. If you have a family, play with your kids.

G. You have to find the time to work out.

    Scotland has long been characterized as a land of romance. It contains ruins of many ancient castles and abbeys，and there is an attractive beauty in its mountains，long deep valleys，and ribbon lakes.Each year those things attract a great number of tourists.

    Numerous islands line the coast.In the north are two large groups，the Orkney Islands and the Shetland Islands.Close to the west coast are the Inner and Outer Hebrides groups，and the islands of Arran and Bute.

    The land may be divided into three regions: the Highlands in the north，the Central Lowlands and the Southern Uplands.

    The Highlands are wild and picturesque(如画的)． A long valley called Glenmore crosses the Highlands from southwest to northeast.

    In the south of the Highlands are the Grampian Mountains，highest in the British Isles. Ben Nevis，the highest peak，rises to 1,243 meters.Ben Lomond rises from the shore of Loch Lomond，Scotland's largest freshwater lake.

    The Central Lowlands run from southwest to northeast and the greatest length is nearly 145 kilometers.The soil here is fertile，and there are four coalfields underlying the area.In the east is Edinburgh，Scotland's historic capital city，and in the west is Glasgow. Almost 90 percent of Scotland's population live in the Lowlands.

    In the Southern Uplands, the hills are generally less than 600 meters high. Their rounded or flat tops are often capped with dark peat(泥炭). Along the slopes are plants like grass and heather(石南花).

    After twenty-third hour at night, the house was quiet. I didn't go to bed. Under the strong light, I looked sadly before me at a huge pile of that troublesome thing they call “books”.

    I would have my important examination the next day. “When can I go to bed?” I asked myself. I didn't answer, in fact I dared not.

    As soon as the clock struck twelve, I suddenly heard and couldn't help crying “Oh, dear! Many more books to read before I can go to bed!” We students are the most wretched creatures in the world. Dad does not agree with me on this. He didn't have to work so hard when he was a boy.

    When the clock struck one, I felt I was hopeless now. I forgot all I had learned. I was too tired to go on. I did the only thing I could. I prayed, “Oh, God, please help me pass the exam tomorrow. I do promise to work hard afterwards, Amen.” My eyes were so heavy that I could hardly open them a few minutes later, with my head on the desk, I fell asleep.

    Japanese researchers say they have developed a new type of glass that can heal itself from cracks and breaks. Glass made from a low weight polymer (聚合物) called “polyether-thioureas” can heal breaks when pressed together by hand without the need for high heat to melt the material.

    The research, published in Science, by researchers led by Professor Takuzo Aida from the University of Tokyo, promises healable glass that could potentially be used in phone screens and other fragile (易碎的) devices, which they say are an important challenge for sustainable (可持续的) societies.

    While self-healing rubber and plastics have already been developed, the researchers said that the new material was the first hard substance of its kind that can be healed at room temperature. The new polymer glass is “highly robust mechanically yet can readily be repaired by compression (压紧) at broken surfaces”.

The characteristics of the polyether-thioureas glass were discovered by accident by a graduate school student named Yu Yanagisawa, who was preparing the material as a glue. Yanagisawa found that when the surface of the polymer was cut, the edges would adhere to each other, healing to form a strong sheet after being manually compressed for 30 seconds at 21℃. Further experiments found that the healed material regained its original strength after a couple of hours.

    Yanagisawa told NHK that he didn't believe the results at first and repeated his experiments several times to confirm the finding. He said, “I hope the repairable glass becomes a new environment-friendly material that avoids the need to be thrown away if broken.”

    This is not the first time a polymer has been suggested as a healable screen for devices such as smartphones. Researchers at the University of California suggested the use of polymer that could stretch to 50 times its original size and heal breaks within 24 hours.

    Smartphone manufacturers have already used self-healing materials in devices. LG's G Flex 2 shipped in 2016 with a coating on its back was capable of healing minor scratches over time, although failed to completely repair heavier damage.

    According to the research conducted by repair firm iMend, over 21% of UK smartphone users were living with a broken screen, with smashed displays being one of the biggest issues alongside poor battery life.

    A Canadian man is asking forgiveness for a birdbrained thing he did 17 years ago: inadvertently（无心地） encouraging seagulls to trash his hotel room.

    Back in 2001, Burchill checked into the Fairmont Empress Hotel in Victoria, B.C, for a business meeting. He brought a small suitcase full of Brothers Pepperoni from his hometown to share with former Navy buddies in the area. But his room had no fridge so he opened a window to keep it cool. And then he went for a long walk. That was when things got messy. Really messy. The result was such a housekeeping nightmare that the hotel permanently banned him.

    “I remember walking down the long hall and opening the door to my room to find an entire flock of seagulls in my room. There must have been 40 of them and they had been eating pepperoni for a long time.” Burchill said.

    When he walked into the room, Burchill recalled he frightened the birds. They “immediately started flying around and crashing into things as they desperately tried to leave the room.” The result was a tornado of seagull feathers, pepperoni chunks and fairly large birds whipping around the room. The lamps were     falling. The curtains were trashed. The coffee tray was just disgusting.

    Eventually, Burchill called the front desk and requested help cleaning up the room. “I can still remember the look on the lady's face when she opened the door. ”said Burchill. A short time later, he received a note from the hotel saying he'd been banned for life.

    Recently, Burchill visited the hotel to apologize in person, in hope of making amends with the woman who had to clean the seagull-and-pepperoni-trashed room, but was told she was no longer there.

    “When I was talking to the people at the desk and the manager, they did say that they had heard this story from a long-term employee that works there,” said Burchill, “I was just kind of in and out. I didn't     want to overstay my welcome.” So he apologized and was forgiven. Burchill left them a present of about a pound of Brothers Pepperoni as a peace offering. It seemed to have worked.

A Lesson Plan from Life Planning Education: A Youth Development Program

    Purpose: To learn about body language and how to use body language.

    Materials (材料): Cards; container

    Time: 25-35 minutes

    Planning Notes:

    ·Write the words below on cards:

    angry disappointed shy afraid sad happy nervous excited bored

    ·Place the cards in the container so volunteers can draw them out one at a time.

    Steps:

    First make sure that all volunteers know what body language means (expressing feelings through body movement and facial expressions). Go over the following instructions:

    ·I'll need at least 9 volunteers to play a game similar to charades (猜词游戏).

    ·The first volunteer will draw a card with a feeling written on it and act out the feeling without using words.

    ·The rest of the group will guess what feeling is being communicated. Once someone correctly guesses the feeling, the next person in line will draw a card and act out what is written on it, again without words.

    ·The game will continue until there are no more cards or until time is up.

    At last, end the activity using the discussion points below:

    ·Can you give examples of when someone's body language communicated a different message from what he/she actually skid?

    ·Sometimes one person is offended (冒犯) by another's body language. How can you work to keep that from happening? Answers may include: be honest and direct; match your nonverbal messages to your verbal ones; be aware of (清楚) cultural attitudes toward different kinds of body language.