Once when I was facing a decision that involved high risk, I went to a friend. He looked at me for a moment, and then wrote a sentence containing the best advice I've ever had: Be bold and brave — and mighty (强大的) forces will come to your aid.

      Those words made me see clearly that when I had fallen short in the past, it was seldom because I had tried and failed. It was usually because I had let fear of failure stop me from trying at all. On the other hand, whenever I had plunged into deep water, forced by courage or circumstance, I had always been able to swim until I got my feet on the ground again.

          Boldness means a decision to bite off more than you can eat. And there is nothing mysterious about the mighty forces. They are potential powers we possess: energy, skill, sound judgment, creative ideas — even physical strength greater than most of us realize.

       Admittedly, those mighty forces are spiritual ones. But they are more important than physical ones. A college classmate of mine, Tim, was an excellent football player, even though he weighed much less than the average player. “In one game I suddenly found myself confronting a huge player, who had nothing but me between him and our goal line,” said Tim. “I was so frightened that I closed my eyes and desperately threw myself at that guy like a bullet（子弹） — and stopped him cold.”

       Boldness — a willingness to extend yourself to the extreme—is not one that can be acquired overnight. But it can be taught to children and developed in adults. Confidence builds up. Surely, there will be setbacks (挫折) and disappointments in life; boldness in itself is no guarantee of success. But the person who tries to do something and fails is a lot better off than the person who tries to do nothing and succeeds.

       So, always try to live a little bit beyond your abilities—and you'll find your abilities are greater than you ever dreamed.

    Grammar is the system of a language. People sometimes describe grammar as the “rules” of a language; but in fact no language has rules. If we use the word “rules”, we suggest that somebody created the rules first and then spoke the language, like a new game. But languages did not start like that. Languages started by people making sounds which evolved (逐渐发展成) into words, phrases and sentences. No commonly-spoken language is fixed. All languages change over time. What we call “grammar” is simply a reflection (反映) of a language at a particular time.

    Do we need to study grammar to learn a language? The short answer is “no”. Very many people in the world speak their own, native language without having studied its grammar. Children start to speak before they even know the word“grammar”. But if you are serious about learning a foreign language, the long answer is “yes, grammar can help you to learn a language more quickly and more efficiently.” It's important to think of grammar as something that can help you, like a friend. When you understand the grammar (or system) of a language, you can understand many things yourself, without having to ask a teacher or look in a book.

So think of grammar as something good, something positive, something that you can use to find your way—like a signpost(路标) or a map.

    Except invented languages like Esperanto（世界语）. And if Esperanto were widely spoken, its rules would soon be very different.

    Winter running is the best way to lose winter weight. But before heading out, make sure you have a solid plan. You don't want to come across accident along the way. {#blank#}1{#/blank#}

    Wear the Right Shoes

    The right shoes will depend on the road. You want shoes that are made for the kind of surface you run on. For example, if you are running on slippery surfaces, you want shoes with great friction(摩擦力). {#blank#}2{#/blank#} When trying out a pair of running shoes, check the fit, feel and ride of the shoes. These elements(要素) are important once you take your new shoes out for a run.

    Warm Up

    Warm up is an important part to keep fit. Especially if temperatures drop and your muscles are stiff(僵硬的) from the cold! {#blank#}3{#/blank#} It also prepares the muscles for the intense (激烈的) activity ahead. The cold climate won't feel as cold when you do warm ups. This is because blood flows much faster after a good warm up!

    Deal with Wind

    {#blank#}4{#/blank#}The key is to run into the wind and finish by running against it. This keeps icy wind from blasting(用力撞击) your face. To prevent any injuries or accidents, break your run into small parts. {#blank#}5{#/blank#} You can use certain creams on the nose and cheeks to prevent frostbite(冻疮).Don't skip your sun-block if you're running during the day. UVB(紫外线)passes through the clouds. Running for an extended period on a cloudy day will still damage the skin!

A．Don't run in the wind.

B．Running makes you warm.

C．Warming up prevents injuries.

D．It's hard to run if it's too windy.

E．Your shoes should fit very well so you don't slip.

F．Here we are giving you important tips to remember.

G．It also helps to keep the skin protected from the wind.

    Once upon a time there was a wise man that used to go to the ocean to do his writing. He had a habit of walking on the beach before he began his work.

    One day he was walking along the shore. As he looked down the beach, he saw a human figure moving like a dancer. He smiled to himself at the thought that someone would dance on the beach. So he began to walk faster to catch up.

    As he got closer, he saw that it was a young man and the young man wasn't dancing, but instead he was reaching down to the shore, picking up something and very gently throwing it into the ocean.

    As he got closer, he called out, "Good morning! What are you doing?" The young man paused, looked up and replied, "Throwing starfish into the ocean." "I guess I should have asked, why are you throwing starfish into the ocean?"

    "The sun is up and the tide is going out. And if I don't throw them in, they'll die."

    "But, young man, don't you realize that there are miles and miles of beach and starfish all along it. You can't possibly make a difference!"

    The young man listened politely. Then he bent down, picked another starfish, and threw it into the sea, past the breaking waves and said, "It made a difference for that one."

    There is something very special in each and every one of us. We have all been gifted with the ability to make a difference. And if we can know that gift, we will gain through the strength of our visions the power to shape the future.

    We must each find our starfish. And if we throw our starfish wisely and well, the world will be better.

    I sat with my friend in a well-known coffee shop in a neighboring town of Venice. As we enjoyed our coffee, a man called the waiter and placed his order, “Two cups of coffee, one on the wall.” We got interested and observed that he was served with one cup of coffee but he paid for two. As soon as he left, the waiter attached a piece of paper to the wall saying “A Cup of Coffee.” Similar occasions took place twice while we were there. It seemed that this gesture was quite normal at this place. However, it was something unique and confusing for us.

    After a few days, when we again enjoyed coffee there, a man entered. The way this man was dressed did not match the standard or the atmosphere of this coffee shop. Poverty was evident from his looks. As he seated himself, he looked at the wall and said, “One cup of coffee from the wall.” The waiter served coffee to this man with respect and dignity. The man had his coffee and left without paying. We were amazed to watch all this when the waiter took off a piece of paper from the wall and threw it in the dustbin.

    Now it was no surprise for us; the matter was very clear. The great respect for the needy shown by people in this town moved us to tears.

    Coffee is not a necessity. However, the point is that when we take pleasure in any blessing, maybe we also need to think about those people who also appreciate that specific blessing but cannot afford.

    Note the waiter, who gets the communication going between the affording and the needy with a smile on his face. Think about the man in need: he enters the coffee shop without having to lower his self-dignity; he has a free cup of coffee without asking or knowing about who has given this cup of coffee to him; he only looked at the wall, placed an order for himself, enjoyed his coffee and left. Besides, we need to remember the role played by the wall that reflects the generosity and care of people in this town.

More and more teenagers are becoming unwilling to exercise worldwide. Australia, a nation that prides itself on its outdoor culture, is doing particularly poorly. It is currently ranked (排名) 140th out of 146 countries for teenage exercise levels. The data shows that 85%of girls are physically inactive compared to 78% of boys. In Australia, less than 1 in 10 teenagers aged 12 to 18 are meeting the recommended levels of physical activity. 

The current guidelines and evidence show that teenagers should be doing at least 60 minutes of physical activity per day. This should include muscle and bone strengthening activities on at least three days per week, meanwhile limiting recreational screen time to a maximum of 2 hours per day. 

Not being active can cause a range of health conditions leading to early adulthood and beyond. Adolescents may have decreased bone and cardio-metabolic (心脏代谢的) health which leaves them facing an increased risk of chronic disease (慢性病) in later life, including type 2 diabetes, heart disease, high cholesterol, and decreased fitness. If you're not moving enough you're also at an increased risk of being overweight or obese, with data already showing that 29.8% of teenagers (14-17) are classified as overweight or obese. 

So how can we get teenagers to exercise more? Firstly, high schools should place more importance on lunchtime and allow 1-hour breaks that increase physical activity. We should also encourage teenagers to be active on their lunch break. Parents and guardians also have an important role to play and should aim to devote 1 hour a day to moving more. This does not need to be 1 full hour and can be broken down into two 30-minute parts. The most important factor is to identify your teenager's interests and needs surrounding their physical activity.

Don't be afraid to ask for help in finding a safe and fun exercise program. A qualified exercise physiologist or exercise scientist can help your child find a way to be more active that is suited to their needs, age of development, and interests.