【推荐3】Remarkable Ways to Push Yourself Harder

Deep inside us, we know that hard work is the key to success.     1     Here are the rules that you can also apply to make yourself work really hard.

Practice working hard.

    2     Therefore, if you want to be a hard worker, you must practice working hard. Practice waking up early, practice doing a lot of work, and practice working more hours. One day you will wake up and realize that you are a hard worker.

    3    

Many hard workers always have a large purpose that forces them to work. Don’t just think of buying a car or a big house because this is not a purpose strong enough to push you forward. An example of a big purpose is deciding that you are working hard so that you bring change in the lives of your friends, family, and neighborhood. A strong purpose always involves bringing a large positive change in any particular setting.

Surround yourself with hard workers.

    4     But if you surround yourself with hardworking people, you will find yourself working hard towards your goal. Avoid friends who just want to have fun all the time. This type of friends will always discourage you when you attempt to work hard. Therefore, always surround yourself with go-getters.

Read and watch inspirational materials.

You can also push yourself harder through reading and watching inspirational material.

    5     These materials make you work hard because they remove discouragement and assure you that you will never fail if you push yourself to the limit.

A．Have a strong purpose.

B．Find a great goal to overcome your laziness.

C．Like other skills, one has to practice it to perfect it.

D．Inspirational material makes you believe in yourself.

E．However, we always find it difficult to push ourselves harder.

F．Motivational books and videos encourage you to work harder.

G．If you surround yourself with lazy people, you will also be lazy.

【推荐1】Feel tired lately? Has a doctor said he can’t find anything wrong with you? Perhaps he sends you to a hospital, but all the advanced equipment there shows there is nothing wrong with you.

Then, consider this: you might be in a state of sub-health.

Sub-health, also called the third state or gray state, is explained as borderline state between health and disease.

According to the investigation by the National Organization, over 45 percent of sub-health people are middle-aged or elderly. The percentage is even higher among people who work in management positions as well as students around exam-week.

Symptoms include a lack of energy, depression, slow reactions, insomnia, agitation, and poor memory. Other symptoms include shortness of breath, sweating and aching in the waist and legs.

The key to preventing and recovering from sub-health, according to some medical experts, is to form good living habits, alternate work and rest, exercise regularly, and take part in open air activities.

As for meals, people are advised to eat less salt and sugar. They should also eat more fresh vegetables, fruits, fish because they are rich in nutritional elements—vitamins and trace elements—that are important to the body.

Nutrition experts point out that it is not good to eat too much at one meal because it may cause unhealthy changes in the digestive tract. They also say that a balanced diet is very helpful in avoiding sub-health.

1. When you are in a state of sub-health, you should ________.

A．stay home and keep silent	B．go to a doctor and buy some medicine
C．not consider it very serious	D．find out the reasons and relax yourself

2. Middle-aged people may be easy to get sub-health because ________.

A．they have used up their energy	B．they have lost their living hopes
C．they have more pressure in life and work	D．they have changed their way of life

3. The key to preventing you from falling into a state of sub-health is to ________.

A．keep on working regularly	B．go to sleep a bit earlier
C．form good living habits	D．take medicine if necessary

4. The underlined word “alternate” in this passage is closest in meaning to ________.

A．arrange by turns	B．cause to take place
C．make up for	D．keep away from

【推荐2】Simple Health Habits Worth Adopting Into Your Life

We get it that it’s hard to break bad habits. But when it comes to building healthy habits, small decisions add up over time.

Use stairs. If you have stairs at your home or office, take them every chance you get.     1     For a strong cardio (有氧) workout, you can walk up and down the stairs repeatedly. Start with a limited number of repetitions and then increase them as you feel stronger.

Drink one extra glass of water a day. It’s nothing new that there are health benefits to drinking more water.     2     If plain water isn’t your favorite, you can add flavor to your water to help up your intake.

Correct your posture. When you were a kid, have your parents ever yelled at you for having bad posture? Well, the bad news is that they were right.     3     Not only that, but good posture prevents backache. You can try to leave yourself a note to sit up straight until it becomes an unconscious habit. Walking with your shoulders back and head held high can also make you feel good about yourself.

    4     Solid sleep doesn’t just give you more energy, it can also help with healthy eating goals. If you have difficulty falling asleep, try to head to bed thirty minutes earlier than your usual time. Wind down with a book. You’ll be falling asleep in no time.

Remember that building new healthy habits can take some time and it’s OK to treat yourself to avoid feeling deprived (剥夺). Stay focused on your goal.     5    

A．However, don’t stop there .

B．Change your bad sleep habits.

C．Go to bed half an hour earlier.

D．Having good posture can help reduce stress.

E．It helps keep your temperature normal and gets rid of wastes.

F．But we ignored their warning to correct bad posture.

G．If you slip along the way, just start again.

【推荐3】As the weather gets colder, we start wearing jackets, and most of us stop thinking about the sun. But the sun's rays can be just as harmful when it’s cold and cloudy outside. "Any exposed area of your body can still get sunburned," Dr. Apple A. Bodemer, an assistant professor at the University of Wisconsin-Madison, told Live Science.

Whether you spend a day on the slopes or clearing snow out of your driveway, your face is still getting exposed to the sun's radiation in the form of ultraviolet (紫外线)(UV) light, which can go deep into your skin cells, causing DNA damage, according to Bodemer.

The sun's long ultraviolet A (UVA) waves can cause earlier aging and wrinkles, while its shorter ultraviolet B (UVB) rays are known for causing skin reddening and bums.

Skin damage caused by UV exposure increases over time. More exposure to radiation contributes to severer damage, even skin cancer. In addition, snow and ice can also make sun damage worse. They reflect up to 80 percent of UV rays reaching the ground. That means you get heat from both the sky and the ground. And skiers and snowboarders increase their risk of getting sunburned even more because UV exposure increases at higher altitudes.

"Generally, the biggest factor for sun-sensitivity is how pale your skin is," Bodemer said. "But the reality is that even the individual with the darkest skin can get sun damage."

Luckily, the solution to protecting your skin is simple: Wear sunscreen every day. Rigel recommended using sunscreen with a sun protection factor (SPF) of at least 30, and that SPFs go higher at higher altitudes. As a rule of thumb, SPF 30 will block 97 percent of UVB rays, SPF 50 blocking 98 percent, and SPF 100 blocking 99 percent. Whatever kind of sunscreen you use, it's important to apply it once about every 2 hours.

Rigel also suggested sunscreens with "broad spectrum" — to protect against both UVB and UVA rays — as well as sunscreens that are water-resistant for up to 80 minutes. That way, you can go about your day without it wearing off too quickly.

1. Which of the statements best describes UV light?

A．UVB rays cause much less damage to skin than UVA rays.

B．Skin damage from UV light can be totally prevented by sunscreen.

C．Snow and ice make people suffer much more UV light damage.

D．People outdoors needn't worry about getting sunburned on a cold day.

2. Which is the most vital factor as for sun damage?

A．Your skin color.	B．The clothes you wear.
C．The altitude of your place.	D．The weather when you are outside.

3. What do we know about sunscreen?

A．The lower the sunscreen's SPF is, the better effect it will have.

B．People working on high mountains need sunscreen of SPF 30.

C．Applying sunscreen once a day when you are outside is necessary.

D．Water-resistant sunscreen can be applied once every 80 minutes.

4. What may be the best title for the text?

A．Being Exposed to Sun Rays	B．Ultraviolet A & Ultraviolet B
C．Preventing Sunburn in Winter	D．Different Kinds of Sunscreens