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.

    No personal success, achievement, or goal, can be realized without self-discipline. {#blank#}1{#/blank#} It is the ability to control one's impulses, emotions, desires and behavior. To possess it is to be able to make the decisions, take the actions, and carry out your plan regardless of the obstacles, discomfort, or difficulties, that may come your way.

    How to develop self-discipline? We'll explore it together.

· Start with baby steps. No process takes place overnight. {#blank#}2{#/blank#}So, begin by making the decision to go forward and learning what it takes to get there.

· Learn what motivates you and what your bad triggers are. {#blank#}3{#/blank#} Sometimes it is very difficult to fight off urges, so know the areas where your resistance is low and how to avoid those situations. Remove the temptations and surround yourself with encouraging items such as motivating slogans and pictures of what you want to achieve.

· Make certain behaviors a routine. Once you have decided what's important to you and which goals to strive for , establish a daily routine that will help you achieve them. {#blank#}4{#/blank#} They can put you in a negative frame of mind and hinder(阻碍)your self-discipline. A poor attitude can also be a bad habit.

    {#blank#}5{#/blank#} Michael Jordan has always maintained that his greatness as a basketball player came as much from his willingness to work hard at his craft, as it did his talent. It was his desire through discipline and focus that made him one of the best basketball players ever. If it worked for him, it could certainly work for the rest of us.

A．What is self-discipline?

B．Engage in sports or activities．

C．Get inspiration from those you admire．

D．You can begin by learning about yourself !

E．If you try to do too much at once , you could injure yourself and have a setback．

F．Meanwhile, get rid of some of your bad, self-defeating habits, whatever they may be．

G．It does mean learning how to focus your mind and energies on your goals until they are accomplished．

    Fun doesn't have to be expensive

    Everyone likes to have fun, but not everyone has much money to upend. Here are some free or cheap ways to enjoy yourself.

Get outside

    Going outside in good weather can be n lot of fun, especially if you go with a friend{#blank#}1{#/blank#} If you live in a city, you can go window-shopping. Or you can explore an old part of town and admire the building.

Try a hobby

    While you're out. take pictures of things you find. Planning and taking pictures can make you aware of the beauty all around you. Photographic equipment can be expensive, but it doesn't have to be. You probably already own a camera or a cell phone that can take pictures. Other creative hobbies can also be done with basic materials.

{#blank#}2{#/blank#}

Find an event

    Libraries often hold free public events.{#blank#}3{#/blank#} And while you're there, borrow a book or movie for free. Museums and universities also hold free events.

    If you can't find a free event, you can volunteer at an event that requires tickets. People who organize concerts and plays need help.{#blank#}4{#/blank#} Sometimes they reward volunteers with free tickets.

Meet a friend

    Relationships are often the best things in life{#blank#}5{#/blank#} Invite a friend for a walk, an event or a time working on your hobby. Hosting doesn't have to be difficult. If your friend comes in the afternoon, you don't have to serve a meal. You can sit and talk, play board games or card games or watch a movie.

A. A friend in need is a friend indeed.

B. Stop by one to find out what's going on.

C. Hike or bicycle on a nearby path or in a park.

D. Whatever you do, find someone to share it with.

E. It's a good idea to stay at home to watch a movie.

F. You could set up or take down chairs or greet visitors.

G. Drawing and writing require nothing more than a pencil and paper.

    Body language is extremely important when it comes to making good first impressions.It's always helpful to know what body cues show you in a positive light,especially during interviews or networking when you're meeting someone for the first time.{#blank#}1{#/blank#}Keep these tips in mind when you're interacting with another person.

    Smile slowly.If you're too quick to come to a smile,your expression may not look genuine.Real smiles happen gradually,but remember not to do it too slowly because it can also look creepy.{#blank#}2{#/blank#}

    {#blank#}3{#/blank#}When you're nervous or excited,your voice may come out in a higher pitch.Take a deep breath and lower your pitch,because a deeper voice is considered to have more authority and confidence.In fact,even dogs respond better to deeper voices when you are trying to give them a command.

    Make eye contact.{#blank#}4{#/blank#}Don't go overboard and gaze without breaking eye contact,because that can make people feel uncomfortable.Spend the majority of the time making eye contact,but remember to briefly take breaks.

    Lean.Move your body slightly forward toward the person you're talking to{#blank#}5{#/blank#}However,if you want to show that you're relaxed,lean back a little bit.Don't overdo the leaning or it may either look like you have no idea of what personal space is if you lean forward too much or make you look uninterested and uppity if you lean too far back.

A. Have good posture.

B. Speak in a deeper voice.

C. This reflects interest.

D. Do your best to imitate a natural smile by practicing in the mirror.

E. t can make a difference and even make you more likeable.

F. When talking to someone, making eye contact shows interest and also confidence.

G. It can make you look less professional and less confident and enthusiastic.

    The Wife-carrying World Championship has been celebrated in a small town in central Finland since 1992. In 1992, people of the town decided to restart some long-forgotten traditions. {#blank#}1{#/blank#} He was said to only accept men as members of his gang (团伙) who proved their worth in challenges. At that time, it was also a common practice to steal women from neighboring villages.

    {#blank#}2{#/blank#} A large number of competitors, people, and journalist from Finland to Canada attend the Wife-carrying World Championship every year.

    {#blank#}3{#/blank#} The Wife-carrying world Championship is held on a 253.3 meters long official track. The track has two dry obstacles and a water obstacle, about a meter deep. The wife to be carried may be your own, or your neighbor's. The minimum weight of the wife to be carried is 49kg. If she is less than 49kg, the wife will be given a heavy bag to carry. Each time a competitor drops his wife, that couple will be fined 15 seconds. {#blank#}4{#/blank#}

    Alongside with the Wife-carrying World Championship, there is also a team competition. The distance is the same but three men in the team carry the wife in turns. At the exchange point the carrier has to drink official “wife-carrying drink.” Then he may continue the race. {#blank#}5{#/blank#} While the Wife-carrying World Championship is being held, there are bands playing music, a wife-carrying dance and other forms of entertainment.

A. There are a few basic rules.

B. People everywhere hold the event.

C. A special prize is awarded to the winner team.

D. Do you know how these traditions restarted?

E. This event is becoming increasingly popular.

F. The winner is the couple who complete the course in the shortest time.

G. Back in the late 1800s, there was a robber called Rosvo-ronkainen in that area.

    Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight,{#blank#}1{#/blank#} As you begin your fitness program, keep these tips in mind:

    Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching.{#blank#}2{#/blank#}As your stamina (耐力) improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.

    {#blank#}3{#/blank#}You don't have to do all your exercise at one time, so you can weave in activity throughout your day. Shorter but more frequent sessions have benefits to your heart, too. Exercising in 10-minute sessions three times a day may fit into your schedule better than a single 30-minute session.

    Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.{#blank#}4{#/blank#}Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break.{#blank#}5{#/blank#}

A. Break things up if you have to.

B. and even improve your sleep habits and self-esteem.

C. Stick to your fitness schedule strictly.

D. Then speed up to a pace you can continue for 5 to 10 minutes without getting overly tired.

E. You may be pushing yourself too hard.

F. Find activities you enjoy to add to your fitness routine.

G. and even improve your range of motion.