1 . Reasons why you should learn how to surf

The feeling of riding the waves is one you can never describe until you have experienced it. While surfing, you’ll be in a peaceful state as you wait for the next big wave. It can be difficult to explain why, but the whole experience is indeed calm and exciting at the same time.    1    , as if you’re running away from all your worries in life.

Surfing is a physically challenging sport that requires you to use your entire body, making it almost an extreme fitness activity. Every surfing session will certainly make you exercise your whole body. So, expect to have aching muscles after your first surfing session.     2    

There is no denying the fact that healthy and fit people are confident with their bodies.    3    Nevertheless, surfing promotes confidence that isn’t necessarily rooted in how you look or boost your ego (自我). It takes time to learn and even master.

Learning a new skill with a group leads to a sense of accomplishment, and learning how to surf is no different. Although it’s natural to go surfing alone at times, no surfer has surfed without acquaintances (熟人), friends, or club mates. It’s a given for people who surf to share experiences with others, both locally and globally.

Like some other sports, surfing allows you to have time with nature.    5    With surfing, you’re able to observe nature from a different viewpoint. This is an ideal time to be one with nature, so grab the chance to broaden your horizons (视野) as a part of this beautiful planet we live on.

The Save

Instantly Casey raised her hand, she feared she had made an awful mistake.

“OK,” Coach said. “Casey will be goalie (守门员) in the fourth quarter.”

Casey nodded uneasily. She had just joined the Eagles. Now she had volunteered to be goalie, a position that required confidence, which she lacked.

Casey swallowed hard when taking her turn in front of the goal for pre game warm-ups. The goal suddenly looked as big as a movie screen.

When Casey jogged over to her dad near the sidelines, she said quietly, “I cannot do it.”, blinking back tears. “Sure you can,” Dad encouraged her. “Just keep your head up and be aggressive (好斗的). You might surprise yourself.”

The game kicked off and Casey’s teammates scored three quick goals. Clearly, they were the better team mostly because their opponents’ best player was at a piano recital (演奏会). At halftime the Eagles led, 4 to 0. But then she noticed the Comets’ star, number 25 racing toward the field. The piano recital had ended.

Number 25 was flashing across the field, dribbling (带球) past defenders. She zipped past several players and kicked the ball hard into the goal. It was 4 to 1. Two minutes later, number 25 intercepted (拦截) a pass and weaved down (穿行) the field, controlling the ball as if it were tied to her foot. She scored again. It was 4 to 2.

Casey felt her stomach tighten. Soon she would be the one helplessly guarding the goal.

The whistle went. Number 25 scored a third time. The Eagles led by one goal.

“OK, Casey,” Coach said as the Eagles huddled up before the fourth quarter. “You go in goal.”

Casey stood in front of the net. She yelled for her teammates, who were dominating the game again. They hadn’t scored, but Casey hadn’t had to make any saves either. Number 25 appeared to be tired.

Casey’s heart raced whenever the ball came. But each time it was kicked away. Now there were two minutes left. “Hurry up,” Casey thought. “If I never have to touch the ball, we’ll win the game. I’ll never ...”

Suddenly number 25 had the ball and was racing up the side-line.

Casey backed quickly toward the net as number 25 sent another shot.

I clicked the link (点击链接), sign un here. This wouldn’t be my first half marathon (马拉松赛跑); I had run a flat half when I was thirty-eight. But that was eleven years ago. Now, it was November 2022, and I’d had a shoulder injury before, and I was turning fifty. So, as awful as running 13.1 miles seemed, I was going to do it.

I signed up for a women’s training group, a group of strangers with whom I would spend a few months preparing for the race, and then I was directed to sign up for the actual race. I imagined a course somewhere beautiful in Florida. Or perhaps in sunny California, I was shocked when the race website opened, and I was greeted with the words, “Zion at night, half marathon in the darkness.” In Zion? At night? Oh, no.

I looked at the website. Was it to late to quit? Actually, I had just signed up for a coaching group that was meant to “encourage me through running”. Giving up before I even started seemed like a terribly shameful thing to do. I looked through the photos of the race.

I lost all my confidence. Runners wearing headlights and running shoes filled the computer screen. I couldn’t do this, I thought. I hadn’t run on paths in Delaware. I hadn’t run on paths or up hills. I clicked onto the next photo and looked at the happy runners advancing alongside a frightening cliff (峭壁). I was also afraid of heights.

A text came through my phone. It was Nicole, our training group’s brave leader, a woman who has run hundred-mile marathons. This is what happens when you run a race with someone who has strong willpower. “Sign up for the 4 am start time,” she wrote.

As I filled in my name and address, I tried to think about how likely I was to get injured during training. Realistically, that was my best way to get out of this race. I filled out the form and started worrying. About everything.

But Nicole encouraged me, saying that she was with me in spirit on every run.

On the day of the race, we drove to Zion at 4 am.

9 . I’ve learned a lot in my many years in the gym, and beginner-me would be shocked by the things present-me does during the workouts.     1    . And I’ve broken pretty much every other rule besides.

Rest days are a convenient tool for making sure you’re not overworking yourself, but that’s all. Organizations like the American College of Sports Medicine recommend leaving 48 hours between intense strength-training periods for a given muscle.     2    , it’s meant to be a general recommendation for beginners and for people who are exercising just to stay healthy. Once you’re talking about athletes or enthusiasts, they acknowledge that training most days of the week is fine, if your program manages tiredness effectively.

The “10% rule” is a not-terrible guideline for figuring out how quickly to improve your training.     3    . As running coach Jason Fitzgerald told us, “While the saying is to only increase weekly mileage (英里数) by 10%, this may be either too conservative or even too aggressive depending on where you start from.” If you’re a beginner and your mileage is overall very low; if we took the rule seriously, you wouldn’t be able to increase from zero to any other number.

    4    , but none of them are necessary. Creatine (肌酸) is one of the best-known muscle-building supplements (补充剂). It’s understood to be effective, but here’s the thing: That it does something for most people doesn’t mean it does very much. Likewise, protein powder is a helpful way to get more protein in your diet, but you don’t need to use a supplement.     5    .

10 . Three years ago, Jasminka Jost was looking for a place for her young son, Vigo, to be active. She had tried playing soccer, but Vigo, who has autism (孤独症), had trouble focusing on the game. Jost needed a safe space for Vigo with coaches who specialized in meeting his needs. That’s when friends referred Jost and her family to the River City Inclusive Cym (RCIG), which offers workout classes for children, teens and adults with disabilities.

The gym has been in operation since 2016, renting space in a traditional gymnastics gym before moving to its current location on Patterson Avenue in April 2022. There’re six hour — long classes per day from Monday through Saturday, each with a maximum of seven attendees and each featuring one coach per participant.

“Our classes consist of an obstacle course,” says Mike McGrath, the founder of RCIG. “There’re four different sections of the gym, and we spend 15 minutes in each section. There’re monkey bars, swings, ropes for climbing and swinging, slides ropes for climbing and swinging, slides, and more. That can sound frightening, but we start from where they’re comfortable. If they just need to touch the rope at first, that’s OK, but our goal is to gradually build their skill level and participation.”

Vigo, now 6 years old, looks forward to classes every week. There’re classes for older kids and young adults, too. Christine Schwab has been bringing her niece. 20-year-old Brennan, for two years and says that the classes have improved her social and motor skills. “The coaches at RCIG were great at getting her to take the extra step — and to believe that she could,” Schwab says. “As a loved one, it’s amazing to see.”

Jost adds the gym is a good place to meet other people facing similar challenges. “Even beyond the classes, there’s a deep sense of community and belonging.” she says. “Vigo has made a lot of little friends, and it’s an opportunity to meet other parents. It’s a place we can all go and just be ourselves.”