1 . You probably consider calorie (卡路里) burning with training. You can get great calorie burning effects with the following exercises.

Running is one of the best calorie burners out there. An average person can burn anywhere from 500 to 1,000 calories in one hour of running. Speed and pace are all factors that can affect calorie burning. But running uses every muscle group in the body, allowing you to burn more calories.

If you want intensity, HIIT is right for you. This physical exercise involves working hard in intervals, then resting. Because your heart rate will stay at a high level, you’ll burn more calories in less time. On average, a person will burn 400 to 600 calories in 30 minutes.

This childhood activity can actually do wonders for your health. Jumping rope is great for strengthening the lower and upper body while training your balance and coordination (协调能力), because your mind has to work while you jump. Jumping rope can burn 600 to 1,000 calories in an hour.

Swimming is a low-intensity form of exercise that also uses muscle groups of your body. In just 30 minutes of swimming, an average person can burn 200 to 300 calories. Swimming also helps to shape body, control blood pressure, and increase strength—all great reasons for you to jump into the water.

2 . Life Book

There is no greater gift that you can give to the next generations of your family than your story. How? By sharing your story in the form of a private autobiography (自传).

Life Book, providing a full range of services, will unlock thoughts and memories, bringing them together in a way that will be enjoyable, stimulating and deeply rewarding, and create your own autobiography, 200 pages plus 60 of your own photos.

Your book in 3 simple steps

★ Relive memories and stories

Your personal interviewer will be skilled in the art of listening. Over 12 meetings, he or she will learn your story, helping you recall memories in an enjoyable and stimulating way.

★ Finish the manuscript (初稿), complete with photos

Every minute of your conversations with our interviewer is recorded and then shared with your devoted writer. He or she will work with you to finish a manuscript you are happy with.

★ Share your life story with loved ones

When the manuscript is done, it’s time for the final stage of producing your book. Soon,10 copies of a beautifully bound, hardback book will be delivered directly to you and the family members you’ve chosen to receive a “first edition”. Then enjoy the excitement and pride of sharing your very own personal autobiography with your family, now and forever.

Remember and be remembered

My hope is that my grandchildren and the next generation will get some of the values that are important to me. It is the best gift I could have given to my family.

—Jerrie Rudd-Breen

My children and grandchildren were amazed when I presented them with the books. My eldest so n then immediately read his copy from cover to cover.

—Harry Gow

Start your storytelling journey and preserve your legacy into your very own private autobiography! It’s easy to get started; call today on 08009992280.

Up to now, the two episodes of Three Bodies released     1     (gain) more than 100 million views on the website. The latest animated (动画的) adaptation of China’s award-winning sci-fi novel The Three-Body Problem has become a quick hit online, adding to the list of popular     2     (domestic) produced animations.

    3     (Call) The Three-Body Animation, the 15-episode series is based on the second book of Liu Cixin’s trilogy (三部曲) and has gained praise from fans online after     4     (release) on Dec.10. The “Three-Body” series is Liu’s best-selling science-fiction trilogy,     5     has since gained a massive following home and abroad. Due to the growing desire     6     the sci-fi type in China, Liu’s works have been adapted into various     7     (form), including animations, games, films, and TV series.

A previous animation based on the “Three-Body” series also appeared as a hit when released in 2020. In the same year, the movie, The Wandering Earth, based on Liu’s short story of the same name,     8     (become) one of the most profitable movies in China, and the sci-fi movie lovers elected     9     the most influential one of the year. One global streaming platform is also releasing     10     adaptation of the “The Three-Body Problem” series next.

9 . The Orchard

I had a very nice meal at the Orchard restaurant．The food was lovely and the service was quite good．We chose to eat in the garden which was full of beautiful flowers and very relaxing．The only disappointment was the dessert — the apple pie was far too sweet and it was cold too．Apart from that it was an enjoyable evening．As for the price — what a bargain，excellent value for money！

Park Inn

The best thing about Park Inn was the service — it was excellent．There was a warm welcome when we arrived and the waiters were very helpful all evening．However，the food wasn’t as good．The menu looked interesting but the meals were rather tasteless．It’s not a cheap restaurant and I wasn’t happy to pay so much for boring food．

Richard’s Place

When we entered the restaurant，we were surprised by the lovely interior (内部的) design of it．So stylish，so modern！ This is one of the most popular restaurants in town and it’s very easy to see why．The food was great and excellent value for money but it was ruined by very，very poor service！

The Riverside

It was lovely sitting outside and looking over the river．There were lots of little lanterns (灯笼) and colored lights everywhere and it all looked very pretty．The food was good，nothing very special but quite tasty．The service was OK; we didn’t have to wait too long for our food but the waiter never looked very happy！It’s quite an expensive place but with the view I think it’s quite good value for money．