Fitting in fitness

    Do you find excuses not to exercise? {#blank#}1{#/blank#} Here are a few ways to get you going.

Do what you love.

    The easiest way to fall into the habit of doing exercise is to choose an activity you enjoy — one that doesn't feel like exercise, even though it is. {#blank#}2{#/blank#} If you play to your strengths, you'll find fitness activities you can enjoy for years.

Choose your hour.

    Studies have shown that people who work out in the morning are most likely to stick with a routine. By doing exercise before the day starts, they can avoid the last-minute scheduling conflicts. But if you' re not a morning person, choose whatever time works best for you. {#blank#}3{#/blank#}

Call it by another name.

    {#blank#}4{#/blank#} If it's something you have to do anyway — like washing the car or planting some bushes in the yard — you'll achieve two goals at once.

Partner up.

    Exercise is more fun when you do it with others. {#blank#}5{#/blank#} On days when your motivation is low, you' re more likely to stick with the programme to avoid disappointing your exercise partners. You can also train with an expert. A personal trainer will help you set goals, design a personalized fitness programme, and vary your routine to keep it challenging.

A few things to do during weekends to improve your life

    Weekend at last! Something you're so looking forward to after a tiring week at work. Here are several tips on how to make the most of your weekends.

    Spend time with loved ones. Reconnect with family members or friends you neglected(疏忽) lately. Don't do it out of guilt or because you have to. Do it because you want to. Reach out to them to see how they are doing. {#blank#}1{#/blank#} Return their calls if you were busy when they last tried to reach you. Talk to them. Listen to them. Be there for them.

    {#blank#}2{#/blank#} Stay away from TV, iPad, iPhone and any other electronic devices. Unplug! Your brain needs to clear up from all the stress you've put on yourself during the week. Why not read a book instead? A paper one. Seriously, when was the last time you did that?

    Laugh, laugh and laugh again. You can never have enough of it. Laugh is the best medicine ever. {#blank#}3{#/blank#} For example, it helps you manage stress, strengthen your immune system and you are 40 percent less likely to suffer a heart attack.

    Express appreciation. {#blank#}4{#/blank#} Be grateful for your family, friends, health, the food you put on the table, the clothes you wear and the air that you breathe.

    There you are. Doing a few things during weekends will have a positive long-term effect on your life. {#blank#}5{#/blank#}.

A. Apply the “no technology” rule.

B. Pause and pay attention to your thoughts.

C. Friendship is the best source of happiness.

D. Don't call them only when you need them.

E. Put them into practice and you'll beat the Monday Blues.

F. It benefits your mental and physical health in so many ways.

G. This is something you should be doing every day, not only on weekends.

    Vincent Willem van Gogh (30 March, 1853—29 July, 1890) was a Dutch Post-Impressionist artist. He is considered one of the greatest artists with great influence on the greatest artists with great influence on the 20th-century art.

    Van Gogh spent his early adult life working for a firm of art dealers. After a brief period as a teacher, he became a missionary (传教士) in a very poor mining region. He did not begin his career as an artist until 1880; however, during the last ten years of his life, he produced more than 2,000 pieces, including around 900 paintings and 1,100 drawing and sketched (素描). He worked only with somber colours until he met Impressionism and Neo-Impressionism in Paris. Van Gogh used their bright colours and style of painting in a uniquely recognizable style. Most of his best-known works were produced during his final two years, when he was suffering from serious mental illness.

    In 1890, at the age of 37, van Gogh shot himself in the chest. He died two days later, with Theo, his brother and his best friend, at his side, who reported his last words as “The sadness will last forever”. It would not take long before his fame grew higher and higher.

    Van Gogh's mother threw away quite a number of his paintings. The only painting he sold during his lifetime, The Red Vineyard, was created in 1888. It is now on display in the Pushkin Museum in Moscow, Russia. Several paintings by van Gogh rank among the most expensive paintings in the world. On March 30, 1987 van Gogh's painting Irises was sold for a record of $ 53.9 million at Southby's, New York. On May 15, 1990 his Portrait of Doctor Gachet was sold for $ 83.5 million at Christie's, thus setting a new price record.

"Who does the cooking in your home?" I'm often asked by my colleagues. "My wife and I share it 50/50," I usually say without hesitation.

    It's a lie, of course. We're pretty much even（相等的）when it comes to the children and the elderly. But the paying of bills isn't 50/50-my wife pays all sorts of household expenses, so I never even have to set eyes on them. And the cooking isn't 50/50, either.

    The truth is that I am the cook. On my recent 40th birthday, I received the following gifts from my children: a new pot, two mini bottles of truffle oil, a decorative salad-dressing pourer, and a juice-making machine. For a moment I longed for something more manly, a cricket bat, perhaps, and then had to admit that all these things would be useful for me.

    It's not that my wife can't or doesn't like to cook (she makes delicious Welsh cakes). Nor has it always been this way. In the early years of our marriage I'd be relaxing with a glass of wine while my wife prepared for dinner after work.

But at some point that changed and I became the cook. Ten years with my wife gave me the rewards-I can throw together a roast, and I can make much foreign food. But I have truly become a monster(怪物) in the kitchen, unable to keep myself away from cooking. "You have to add Dijon to the sauce; it brings out the taste of the cheese," I volunteer, as my wife is cooking. "Quick, stir in the butter so the dish becomes delicious."

    Is it any wonder that my wife has given up coming into the kitchen while I find the whole process of chopping, mixing, and adding things deeply satisfying?

    Today Dante had a small skating competition in his class. Before we went to the competition, I asked him if he wanted to wear something nice for the competition and he said, “Who cares? It's not important.” When we showed up at the rink(溜冰场), we found that most of the kids were dressed up. One boy who was around nine years old was my son's friend, wearing a dress shirt and a pink vest. I walked over to his mother saying how beautifully dressed he was. But his mother said, “He didn't want to dress up. He said that this competition was not important for him to dress up.”

    I thought it was interesting that neither Dante nor his friend viewed the competition as important and neither wanted to dress up. I started to wonder if this was how a child learned what was “important” and what wasn't.

Interestingly, this boy won two medals and Dante won none.

    Parents and teachers often instill (灌输) what they think is important: then children will accept the opinions of the adults. Gradually, they grow up stressing about how they look, how many medals they get, what color the medals are, how good their grades are, what a great “job” they can get in life, what a big house they can live in... etc.

    Dante taught me an important lesson today. He taught me what was unimportant. Life goes on long after the medal ceremony whether you win a medal or not.

    One summer I was driving from my home town of Tahoe City, Calif., to New Orleans. In the middle of the desert, I came upon a young man standing by the roadside. He had his thumb out and held a gas can in his other hand. I drove right by him. There was a time in the country when you'd be considered a jerk if you passed by somebody in need. Now you are a fool for helping. With gangs, drug addicts, murderers, rapists, thieves lurking everywhere, "I don't want to get involved" has become a national motto.

    Several states later I was still thinking about the hitch­hiker. Leaving him standing in the desert did not bother me so much. What bothered me was how easily I had reached the decision. I never even lifted my foot off the accelerator.

    Does anyone stop any more? I wondered. I recalled Blanche DuBois's famous line: "I have always depended on the kindness of strangers". Could anyone rely on the kindness of strangers these days? One way to test this would be for a person to journey from coast to coast without any money, relying solely on the good will of his fellow Americans. What kind of Americans would he find? Who would feed him, shelter him, carry him down the road?

    The idea intrigued me.

    The week I turned 37, I realized that I had never taken a gamble in my life. So I decided to travel from the Pacific to the Atlantic without a penny. It would be a cashless journey through the land of the almighty dollar. I would only accept offers of rides, food and a place to rest my head. My final destination would be Cape Fear in North Carolina, a symbol of all the fears I'd have to conquer during the trip.

    I rose early on September 6, 1994, and headed for the Golden Gate Bridge with a 50­pound pack on my back and a sign displaying my destination to passing vehicles: "America".

    For six weeks I hitched 82 rides and covered 4,223 miles across 14 states. As I traveled, folks were always warning me about someplace else. In Montana they told me to watch out for the cowboys in Wyoming; in Nebraska they said people would not be as nice as in Iowa. Yet I was treated with kindness everywhere I went. I was amazed by people's readiness to help a stranger, even when it seemed to run contrary to their own best interests.