1 . Starting a daily running routine needs determination. Looking back on my old running routine, it wasn’t so much the passion that affected my sticking to a regular schedule — but it was the environment. There had to be no rain pouring down, there had to be not many people on the basketball court and the ambient (周围的) temperature had to be just right. Or maybe I was just making an excuse for myself not to get up at 5 in the morning?

I was quite successful at doing so when I was 15 and when it was summer. When I was overweight, I ate more snacks than the actual full meals in a day, and I hardly got off the sofa. One summer day, I decided that it was time to put a stop to the idea that I was just the fat kid. I didn’t want to put in that box anymore. There was a tipping point (临界点) where inspiration happened, and discipline (自律) just took over from there. I needed to make sure that I ran 10 laps of the park a day — this was the contract (契约) I made with myself that summer. And if I achieved that, I knew I’d be closer to my goal of being just a kid with normal weight.

Ten laps, six days a week — sometimes no breakfast, hardly a bite at dinner, one snack a day—this lasted two months. I’d lost over 30 pounds that summer, which was roughly a quarter of my body weight. Some days, I didn’t have the motivation. But the contract I made with myself kept reminding me — if I’d break it, would I even bother making future self-contracts anymore? There were sleepy days, and there were days when I should have rested my trembling knees, but discipline won over them all.

5 . Last year, I raced the Acura Ten Miler in Toronto. With 1-2 miles left, I noticed a female runner ahead of me who was weaving (穿行) in and out of a group of people, looking pale. Realizing something was wrong, I found a police officer and told him about it, and waited until she was close enough that I could point her out. He immediately called for an ambulance. I ran off and wondered how many people passed me, but I knew I did the right thing.

This Saturday, I raced the Canada Day 5K in Burlington. I’ve raced the course many times. My friend Monica and I went together with a goal to run competitively. I wanted to finish faster than I did in June, when my 5K time was 21:57. I felt it realistic to beat that time.

When the starting gun sounded, I went out fast and happened to run shoulder to shoulder with Monica’s daughter, but I soon pulled ahead. Shortly after, though, I heard “Please help me” from behind. Monica’s daughter is athletic, but she’s learning to run faster with her asthma (哮喘). Knowing that she had trouble, I stopped.

We finished the last 2K together. It troubled me when some runners passed me, and I had to stop to walk with her for a bit. But I thought making sure she was okay was more important, so I talked to her through the rest of the race. We finished together and cheered for her mom as she crossed the finishing line.

At last, my time was a bit longer than I wanted, but I was okay with that. If I had based my time on my age group’s winning time, I would have met my goal time. But I thought I made the right decision to help this girl get to the finishing line safely. For me, that was what mattered on Sunday morning. There will always be another race.

6 . Youth Speech Competition

UNICEF is working towards a world where every child has what they need to survive and develop. But we can’t do it without big ideas from young people — young people who are brave enough to share their brilliant ideas with the world. UNICEF USA and TED-Ed invite young people to create their own talks on the rights of children and the problems young people face around the world.

One winner will be invited to UNICEF USA’s Annual Student Summit to make his/her speech on stage!

Youths aged 10-18 (if you are under 13, you must have a parent or teacher to help you register (报名)).

Must register online.

Your video must be under 2 minutes.

Winners will be announced on February 4, 2023.

One winner will be invited to make his/her speech on stage on UNICEF USA’s Annual Student Summit in Washington, D. C. on March 16-17, 2023!

UNICEF USA will pay for all travel expenses (flights and hotels). The student will be responsible for personal meals and personal expenses. If you are under the age of 18, you will need to travel with a responsible adult chaperone (监护人). UNICEF USA will pay for the chaperone’s travel expenses as well.

Create an account (账户) using this link: ed.ted.com/unicefusa.

Once your account has been created, return to the TED-Ed Student Talks page and register!

Once you’ve handed in your registration, allow 2-3 days for processing.

Once you’ve recorded your talk, upload it using the “Upload” tab in your Resource Library on the TED-Ed website.

7 . Riding through the World

Ready to ride? The Hershey Harrisburg Region offers a variety of scenic pathways and rugged (崎岖的) trails for all skill levels in any season.

Enjoy 19 miles of family-friendly trail near Dauphin, PA. This peaceful trek through Stony Valley is part of the second largest roadless wilderness tract of land of Pennsylvania.

Trails: 1             Trail length: 19. 2 miles

Trail type: primitive       Difficulty: easy

Average time: 2. 5 hrs       Average trail grade: 1 degree

Enjoy 21 miles of beautiful scenery, historic architecture, and magnificent views of the river and Pennsylvania Capitol complex. Combining urban, wooded, and paved trails, the Greenbelt Trail System is also popular for hikes, walks and recreational biking.

Trails: 5             Trail length: 21. 89 miles

Trail type: paved and primitive       Difficulty: easy to moderate

Average time: 3. 5 hrs       Average trail grade: 1. 5 degrees

Ten miles of new trails wind their way through the Pean State University at the Milton S. Hershey Medical Center Campus. The trails are divided into two sections, with one side geared toward more challenging sides and the other hosting more: open and flowing pathways.

Trails: 10             Trail length: 9. 7 miles

Trail type: paved and primitive       Difficulty: moderate

Average time: 1. 5 hrs       Average trail grade: 2 degrees

Expert riders looking for a challenging track with varied terrain (地形) will love this trail. The Rattling Creek trail network covers over 20 miles of rugged singletrack terrain, as well as miles of tamer gravel (砾石) forest roads. The trail network comprises trails in the Weiser State Forest and in Lykens Borough.

Trails: 15             Trail length: 22. 3 miles

Trail typo: primitive and rocky       Difficulty: difficult

Average time: 3. 5 hrs       Average trail grade: 3 degrees

10 . So whether you are “a yoga professional” looking for somewhere new to practice, or “a novice” interested in trying yoga for the first time, Move GB is pulling all the stops out for National Yoga Month, reaching out to its 1,281 yoga partners to generate a yoga schedule for Londoners that will keep you inspired and feeling great throughout the month.

Monday, 3 September

Sunrise yoga in the clouds at Yogasphere

Start the day with an active yoga practice. An hour of mind, body and soul relaxation makes you feel flexible, inspired, and ready for the day ahead.

24th floor of The Shard, 32 London Bridge Street SEI 9SG; movegb.com

Saturday, 8 September

Aerial (空中的) yoga at Flying Fantastic

Aerial yoga gives a slightly different reading of the ancient art of yoga I uses poses through seven paths in the body and can help those with back and shoulder pain and provides a good workout. It’s devoted to helping you reduce the tension in the bones and muscles, which in turn increases your balance ability and flexibility in the muscles.

Yard Arches, 229 Union Street SEI 0LR; movegb.com

Wednesday, 12 September

Color therapy with Chroma Yoga

Conquer the mid-week tiredness and stimulate your senses with Chroma Yoga, which combines yoga practice with light and color therapy techniques, brain-stimulating music and natural smell to create a wellness experience.

45 Charlotte Road, Hackney EC2A 3PG; movegb.com

Thursday, 20 September

Power yoga at Factory 45

Turn on your holiday with an experimental studio space in the heart of Borough that is now home to art, music, fashion and fitness.

44-46 Newington Causeway, Elephant & Castle SEI 6DR; movegb.com