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.

    You cannot choose your child's friends for him, but you can help him learn to choose friends wisely.{#blank#}1{#/blank#} Here are a few ways to help your child make friends.

    Build your child's self­confidence.

     When he succeeds or has made a great choice, tell him you're proud of him.{#blank#}2{#/blank#} Your middle school student is going through many changes and may feel like he isn't “good enough”. Building his self­confidence will help him feel more confident and will make it easier for him to form healthy friendships.

    {#blank#}3{#/blank#}

    Give him your full attention when he talks, and really listen to what he has to say.

    Discuss the qualities in a friend with your child.

    Discuss with your child the qualities that matter most, such as being reliable and kind, and making good choices when it comes to avoiding alcohol and tobacco.

    Get to know your child's friends.

    {#blank#}4{#/blank#}It's more important to talk with them and find out what they like to do. Allow your child to invite his friends over and get to know them better.

    {#blank#}5{#/blank#}

    Afterschool clubs and sports programs are good places for meeting new people. Be open to exploring different activities with your child to find something that he enjoys.

A. Friends are very important for us.

B. Introduce your child to new groups of people.

C. Talk with your child every day and listen to his concerns.

D. Try not to judge your child's friends based on how they dress.

E. When he does not succeed, help him feel better and keep trying.

F. You can teach him ways to find friends who will have a positive influence on him.

G. There are many types of friends and we should be careful when making our choices.

    A role model is a person who others look up to. A role model provides inspiration and motivation for others. Role models send messages about their beliefs by what they do and say. {#blank#}1{#/blank#}

    Role models are self-confident and happy with who they are. If role models show that they have great confidence, those who look up to them will, too. {#blank#}2{#/blank#} They are proud of who they are, but not overly self- confident.

    Role models handle stress positively. Being humans means having to constantly deal with stress and overcome difficulties. {#blank#}3{#/blank#} While athletic role models may not win every game, they attempt to survive all kinds of pressure and learn from their mistakes when they fail.

    {#blank#}4{#/blank#} A role model is honest and doesn't lie. A role model possesses integrity（诚实正直）and does the right thing even if no one is looking.

    Role models show respect for others. How you treat others speakers volumes（充分说明）about who you are. {#blank#}5{#/blank#} He treats others in the way that he would like to be treated and is considerate of others. A role model does not place the blame for mistake on others; he owns up to his own shortcomings.

A. Role models are always trustworthy

B. A good role model also does what he says

C. Role models have trust in being themselves

D. Here are some qualities of positive role models

E. A role model sets a good example of how to deal with pressure

F. If you want to become a good role model, follow the tips below

G. A good role model listens to others and also considers opposing points of view

    Healthy habits that stick

    Here are five rules that helped me develop good habits.

    ⒈Pick habits you honestly want to have

    I didn't choose habits I thought I should add because of what anyone else was doing. {#blank#}1{#/blank#} It was about listening to myself.

    ⒉Build your habit your own way

    When I started to build up an exercise routine(习惯), I only went when I wanted to go. For me, that was around 2 pm every day. {#blank#}2{#/blank#} If I wanted to do 20 minutes on the bike, I'd do only 20 minutes and then leave.

    ⒊Start small

    I knew that if I tried to take on too much, I'd find a way to make an excuse. {#blank#}3{#/blank#} I started with two minutes of exercise, which were finally built up to 10, then 20 minutes. I realized that just doing something, no matter how small, meant I was more likely to do it again the next day.

    ⒋Be kind to yourself

{#blank#}4{#/blank#} When I got a cold and missed several days of exercise, I didn't beat myself up. Instead of punishing myself, I tried to love myself — and that had a more enjoyable and lasting effect.

    ⒌Celebrate every small victory

    When I began keeping a diary every morning, I put a number in the corner of each page to show how many diaries I had written. {#blank#}5{#/blank#} Finally, after I filled up a notebook, I celebrated buying a new notebook.

A. If I missed a day, I let it go.

B. I can make exercise less boring.

C. So my daily purposes were very small.

D. I celebrated my pen running out of ink.

E. It wasn't about keeping up with other people.

F. I should celebrate my success with my friends.

G. It also meant that I would do whatever I wanted to do once I got there.

How to calm your teens

    A major source of teen stress is school exams, and test anxiety is not uncommon. When you recognize your teen is under stress, how can parents help your teen stay calm before an exam?

    Be involved. Parents need to be involved in their teen's work. {#blank#}1{#/blank#}What they look for is your presence - to talk, to cry, or simply to sit with them quietly. Communicate openly with your teen. Encourage your teen to express his worries and fears, but don't let them focus on those fears.

    Help them get organized. {#blank#}2{#/blank#} Together, you and your teen can work out a time-table in which she can study for what she knows will be on the test.

    Provide a calm setting. Help your teen set up a quiet place to study and protect his privacy.

    Give them a nutritious diet. It's important for your teen to eat a healthy, balanced diet during exam times to focus and do her best. {#blank#}3{#/blank#} If this happens, encourage your teen to eat light meals or sandwiches. A healthy diet, rather than junk food, is best for reducing stress.

    {#blank#}4{#/blank#} Persuade your teenager to get some sleep and/or do something active when she needs a real break from studying. Making time for relaxation, fun, and exercise are all important in reducing stress. Help your teen balance her time so that she will feel comfortable taking time out from studying to spend time with friends or rest.

    Show a positive attitude. {#blank#}5{#/blank#} Your panic, anxiety and blame contribute to your teen's pressure. Make your teen feel accepted and valued for her efforts. Most importantly, reassure your teen that things will be all right, no matter what the results are.

A. Encourage your teen to relax.

B. The best thing is simply to listen.

C. They will only make the situation worse.

D. A parent's attitude will dictate their teen's emotions.

E. Exam stress can make some teens lose their appetite.

F. Your teen may also make negative comments about themselves.

G. Help your teen think about what she has to study and plan accordingly.

Quick tips for better time management

    Are you a good time manager? If your answer is "no", here are some tips on how to be a better time manager:

    ⒈Create a daily plan. Plan your day before it starts. The plan gives you a good description of how the day will go on. That way, you will be ready to deal with most of the things you meet. {#blank#}1{#/blank#}

    ⒉Focus. Are you multi-tasking so much that you're just not getting anything done? {#blank#}2{#/blank#} Only focus on what you're doing. You'll be more efficient(效率高的) that way.

    ⒊Stay away from your time wasters. What takes your time away from your work? QQ? Email checking? {#blank#}3{#/blank#} One thing you can do is make it hard to check them — remove them from your browser(浏览器) quick links.

    ⒋{#blank#}4{#/blank#} Don't take on more than you can deal with. For the distractions(分心的事物) that come in when you're doing other things, give a firm no. Or do it later.

    ⒌Decide to be early. When you prepare to be on time, you'll either be on time or late. {#blank#}5{#/blank#} However, if you decide to be early, you'll most likely to be on time. For appointments, try to be early. For your deadlines, meet them earlier than required.

A. Learn to say "No".

B. Cut off when you need to.

C. Stop checking them so often.

D. Most of the time you'll be late.

E. Great ways to know your time spent.

F. If so, focus on just one key task at one time.

G. Your job for the day is to follow the plan as best as possible.