How many times have you gone to sleep at night, swearing youll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you dont feel like exercising?
What people need to realize is that staying active and eating right are critical for long-term health and wellness - and that an ounce of prevention is worth a pound of cure.
The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.
Proper diet forms the basis of man's vitality, vivacity, and longevity. Healthy eating does not mean giving up all your favorite foods, it's all about choosing foods wisely, preparing meals in a healthier way.
Well-balanced diet is the key to good health. Aim to eat food from each following food groups each day:
- Starchy foods-bread, rice, pasta, potatoes, cereals, etc.
- Dairy products- cheese, milk, yogurt, etc.
- Meat, Poultry- fish, and alternatives including lentils beans, nut products, and eggs.
- Vegetables and Fruits- broccoli, carrots, apples, strawberries, etc.
Eating a variety of foods from each of these group should ensure that your body gets all the necessary vitamins and minerals you need and will help you maintain a healthy well balanced diets.
The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night. Exercise doesnt have to be intense to work for you, but it does need to be consistent.
Life Time Fitness recommends engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories.
Heres a sample exercise program that may work for you:
v Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
v Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
v Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.
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v Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.
When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
v From one to eight weeks -- Feel better and have more energy.
v From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
v After six months -- Start losing weight quite rapidly.
Once you make the commitment to exercise several times a week, dont stop there. You should also change your diet and/or eating habits. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, Life Time Fitness suggests these easy-to-follow guidelines:
- Eat several small meals (optimally four) and a couple of small snacks throughout the day.
- Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits.
- Limit your fat intake to only whats necessary for adequate flavor.
- Drink at least eight 8-oz. glasses of water throughout the day.
- Take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.
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12. Write down the questions to the text and ask the students in your group to answer them.
1) When ?
2) Why ?
3) How ?
4) What ?
5) Who ?
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13. Speak on the problem of "Healthy Way of Life".
14. Read the text and say if you are a happy person.
25 WAYS TO A HAPPIER LIFE
1) Love yourself. Almost no one is satisfied with the way he or she looks. Most of us are not the size and shape of the models we see on TV or in magazines. Remember that you are you and you are unique.
2) Be yourself. You cannot be 'cool' all the time. And who determines what's cool? The advertising companies? MTV? The happiness found from following the crowd is not lasting. Don't sacrifice yourself to be with someone who doesn't respect you, or care about you (you don't deserve it!)
3) Believe in yourself if you don't, how can you expect others to?
4) If you set yourself goals, always set goals that you can reach. Then you can always set another goal later. If you have done enough, then award yourself for it. Smile at your face in the mirror and say: "I did great today". Say it three times and mean it.
5) Learn the power of colour. Blue is calming, red gives you energy, orange makes you more optimistic, turquoise makes you less shy and more confident in yourself.
6) Believe dreams can come true; it's the first step on the road to making them happen.
7) Learn to say 'No'. If you really don't want to do something, say so. If this is difficult for you, say 'This isn't easy, but I have to say no.'
8) Eat breakfast. People who make time for it are slimmer and healthier.
9) Exercise! It's really worth the time and effort it takes! Exercise is fun. It strengthens your muscles. It is a good way of meeting people and making friends. It helps to get rid of pent-up emotions and anger and it can lift your mood.
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10)If you are not used to exercise, here are some tips for you:
When you have to walk somewhere, walk faster.
Walk up stairs instead of taking a lift.
Walk short distances rather than catching the bus or train.
11)Beware of watching too much television, and look out for the 'couch potato' syndrome.
12) Once on, the TV can be difficult to turn off.
13) Get eight hours sleep a night you'll feel and look better for it.
14) Feeling low? Try talking to someone you trust and respect perhaps a friend or a parent. Play happy music or read a poem out loud. Try doing a crossword. Or simply take a nap. Just 10 minutes of sleep can improve your mood. Reading something really gripping can also help.
15) Write down five things you really enjoy doing. When did you last do them? Make plans to do them soon.
16) Expect to fail, sometimes. It happens to everyone, no matter how successful. The important thing is to learn some useful lesson from your disappointments.
17) Learn the power of positive speaking sounding optimistic makes you feel that way. Don't say: "It's not as bad as it looks." Do say: "It's better than it seems."
18) Worried about something? What advice would you give your very best friend? Take that advice yourself.
19) Don't buy anything new that doesn't look better than your favourite thing in your wardrobe.
20) Be social. People with friends live longer than loners.
21) The secret of small talk? When someone speak to you, look them in the eye, give them a full answer, then ask them a question in turn. Easy!
22) Join something a sports club or a drama society. People who feel involved are more optimistic and more successful.
23) Our furry friends make us much happier. They love us and accept us for what we are.
24) Crying is an important way of getting rid of stress-generated chemicals that would otherwise build up in your body.
25) Feeling shy? There's absolutely nothing wrong with being shy. But it wouldn't hurt to make an effort to be more social. Practise telling a couple of good jokes. Then you are never at a loss for something funny to say.
26) Remember some words of wisdom:
Life is what you make of it.
If you want to be happy for life, love what you do.
There is no time like the present.
The shortest distance between two people is a warm smile and a good laugh.
Humour adds years to your life and life to your years.
1
| c | |||
| b | [b] | bus, but, about, better, butter | |
| bt | [t] | debt, doubt | |
| [s] | , i, | face, city, cinema, cycle, since | |
| [k] | cap, cat, cut, cry, copy, clock capital, come, close | ||
| [∫] | ocean, social, special, racial | ||
| [ks] | , i, | accept, success, accent, accident | |
| [k] | occur, accord, accomplish, accumulate, occupy, occasion | ||
| ch | [t∫] | chess, rich, cheese, chopmuch | |
| tch | match, kitchen, watch, catch | ||
| ch | [k] | school, architect, chemistry, character, archiology, technical | |
| [∫] | machine, machinery, machinist | ||
| ck | [k] | black, sick, back, pack, neck | |
| d | [d] | date, made, end, decide, old | |
| [-] | grandmother, handsome, handkerchief | ||
[d  ]
| bridge, knowledge, judge, siedge | ||
| f | [f] | five, if, finish, face, family | |
| ften | [fn] | often, soften | |
| g | [d ]
| , i, | page, change, gymnasium, stage |
| [g] | go, get, green, grey, grow | ||
| gh | [-] | au, ou t | weight, eight, bought, brought, fought, daughter |
| [f] | au, ou | laugh, enough, cough | |
| [n] | foreign, sign, campaign | ||
| h | [h] | he, his, here, have, home | |
| [-] | hour, honour, honest, exhibition | ||
| j | [d ]
| just, major, object, subject | |
| k | [k] | kill, keep, Mike, kitchen, like | |
| kn | [n] | know, knee, knife, knock | |
| l | [l] | lake, late, light, listen, leg | |
| [-] | alm, alf, alk | talk, calm, half, chalk | |
| m | [m] | miss, meal, seem, team, home | |
| mb / mn | [m] | climb, bomb autumn, column | |
| n | [n] | never, number, nobody, next | |
| ng | [ŋ] | sing, song, interesting, thing | |
| nk | [ŋk] | drink, bank, ink, tank, thank | |
| p | [p] | pen, pencil, pupil, publish, top | |
| ph | [f] | phone, physics, philosophy, philologist, symphony, phase | |
| qu | [kw] | queen, question, quick, quite | |
| [k] | unique, technique | ||
| r | [r] | red, ready, rain, sorry, mirror | |
| s | [s] | see, sea, son, sun, stand, stop, maps, cats, books, hats, caps | |
| : [∫] | sugar, sure | ||
| [z] | pens, bags, days, girls, boys | ||
| these, cheese, please, nose, rose | |||
| ss | [s] | class, pass, success, kiss, miss | |
| [∫] | ia, io | Russian, Belorussian | |
| ssion | [∫n] | session, discussion, comission | |
| sion | [ n]
| decision, conclusion, revision | |
| sure | [ ə]
| pleasure, treasure, leisure | |
| sh | [∫] | she, ship, fish, short | |
| sc | [s] | , i, | science, scientist, scene, scenery |
| sten | [sn] | listen, fasten | |
| stle | [sl] | whistle, wrestling | |
| t | [t] | ten, twenty, table, sit, teeth | |
| th | [θ] | thing, thank, three, tooth | |
| [ð] | this, those, with, without | ||
| tion | [∫n] | demonstration, revolution, dictation, translation, attention | |
| ture | [t∫ə] | picture, future, lecture, culture, nature, feature, furniture | |
| v | [v] | live, leave, voice, move, vase | |
| w | [w] | win, want, water, wind, twins | |
| wh | [w] | when, where, why, what, which, | |
| wh+o | [h] | who, whom, whose, whole | |
| wr | [r] | wrong, write, writer, wrestling |
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| a | [ei] | place, came, late | [æ] have, atom | |
| [e] any, many | ||||
| [æ ] | i | habit, rabit, vanish | ||
| [æ ] | land, fact, carry | [a:] example | ||
[  :]
| i + , m, f | also, talk, salt | [æ] rally, shall | |
| [a:] | n + | answer, France, can't, chance | ||
| [a:] | s, f + | class, draft, ask | [æ ] classic, mass | |
| [ei] | ste, nge | taste, danger, change | ||
| [a:] | th | father, path, rather | [æ] gather | |
| [o] | w, qu | water, quarter, war | [ei] wage, wake, | |
| r | wane | |||
| [o] | was, want | [æ]wag, wax | ||
| ai, ay | [] | aim, aid, may | [e] says, said | |
| air | [εə] | air, pair, chair | ||
| al | [a:] | f, m | calm, palm, half | |
| ar | [a:] | car, part, garden | ||
| [εə] | care, careful | [a:] are | ||
| au, aw | [o:] | cause, law | [a:] aunt | |
| u | [a:] | gh(t) | laugh | |
| augh | [o:] | t | daughter | |
| e | [i:] | we, Pete, eve | [e] very, edit, medal | |
| [e] | get, settle, fell | |||
| [i:] | d, th | tea, peace, meat | [e] deaf, heavy, peasant [ei] break, great | |
| [e] | d, th, lth | bread, breath, dead death, head | [iə] idea, real | |
| [i:] beneath | ||||
| ear | [iə] | clear, hear, near | ||
| [ə:] | earth, heard | [a:] heart | ||
| [iə] beard | ||||
| [i:] | green, free | |||
| r | [iə] | deer, engineer | ||
| ei | [i:] | , s | ceiling, conceive | |
| , ei | [ei] | convey, grey | [i:] key | |
| eigh | [ei] | eight, neighbour | [ai] freight, height | |
| r | [ə:] | term, person | [a:] clerk | |
| re | [iə] | here | [ə:] were | |
| [εə] there, where | ||||
| eu, ew | [ju:] | Europe, feud | ||
| i | [ai] | fine, life, time | [i] give, live | |
| [i] | sit, little, written | |||
| [i] | i | civil, city, limit | [ai] tiny | |
| [ai] | ld, nd | bind, find, child | [i] wind () | |
| [i] | machine, police, prestige, regime | |||
| [-] | u | cruise, fruit, juice | [ai] guide [i] guilty | |
| ie | [i:] | achieve, brief | [e] friend | |
| ig(h) | [ai] | sigh, high, night | ||
| ir | [ə:] | shirt, bird, firm | ||
| ire | [aiə] | fire, tired | ||
| o | [ou] | no, note, home | [u:] do, move | |
| [ ] gone, body
| ||||
| [o] | hot, bottom | |||
| [ou] | l+ | old, cold, folk | ||
| [o] | m, n, v, w, th | another, above among, come, done, govern, won, none, Monday | ||
| [ou] | st | most, post | [ ] coat, frost
| |
| [ou] | boat, coat, float | [ :] broad
| ||
| oar | [o:] | board, coarse | ||
| oi, oy | [oi] | boil, soil, boy | ||
| oo | [u] | k | book, look, cook | |
| [u:] | i, m, n | too, tool, moon | ||
| oor | [uə] | moor, poor | ||
| or | [ :]
| for, order, port, morning | ||
| [ə:] | w | word, work, world | [ :] worn
| |
| ou, ow | [au] | round, sound, cow | ||
| ou | [Ù] | , | double, country, couple, courage | |
| [u:] | group, rouble, soup | |||
| ou | [Ù] | gh | enough, rough. tough | [au] plough [ou] though |
| [ou] | l | shoulder | ||
| ough | [o:] | t | bought, brought | |
| our, ower | [auə] | our, power | ||
| ow | [u] | down, now town | ||
| [ou] | grow, know, low | |||
| u | [ju:] | use, student, future | [i] busy, [Ù] study | |
| [u:] | j, l, r | June, include, rule,true | ||
| [Ù] | bus, subject, current | |||
| [u] | b, f, p | bullet, bush, full, pull, push, put | ||
| ue | [(j)u:] | blue, clue, due | ||
| ui | [ju:] | suit | suite [swi:t] [-] guide, guilty [ju:i] suicide, tuition | |
| [u:] | j, i, r | cruise, fruit, juice | [ui] ruin, fluid | |
| ur | [ə:] | burn, curl, turn | ||
| [juə] | pure, cure | |||
| [uə] | sure, surely | [e] bury | ||
| u | [-] | g | guarantee, guard, guilty, guess, guide | |
| y | [ai] | by, type, cycle | ||
| [i] | myth, system | |||
| [j] | yoke, beyond | |||
| yr | [ə:] | Myrch, myrtle | ||
| [aiə] | tyrant, tyre |
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SIMPLE
| Present | Past | Future | |
| + | V / V s | Ved / II .. | will + V |
| - | 
| did not V / I . . | 
|
| ? | 
| did + N+V / I . . | will + N + V |
| Wh? | 
| 
| 
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CONTINUOUS
| Present | Past | |
| + | 
| 
|
| - | 
| 
|
| ? | 
| 
|
| Wh? | 
| 
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3
| Infinitive | Past Simple | Participle II | |
| arise | arose | arisen | |
| awake | awoke | awoke | , |
| be | was, were | been | |
| bear | bore | born | |
| beat | beat | beaten | |
| become | became | become | |
| begin | began | begun | () |
| bend | bent | bent | (), () |
| bind | bound | bound | |
| bite | bit | bitten | |
| blow | blew | blown | |
| break | broke | broken | |
| breed | bred | bred | , |
| bring | brought | brought | |
| build | built | built | |
| burn | burnt | burnt | , |
| burst | burst | burst | |
| buy | bought | bought | |
| cast | cast | cast | , |
| catch | caught | caught | , |
| choose | chose | chosen | |
| clind | clung | clung | , |
| come | came | come | |
| cost | cost | cost | |
| creep | crept | crept | |
| cut | cut | cut | |
| deal | dealt | dealt | |
| dig | dug | dug | |
| do | did | done | |
| draw | drew | drawn | ; |
| drink | drank | drunk | |
| eat | ate | eaten | |
| fall | fell | fallen | |
| feed | fed | fed | () |
| feel | felt | felt | |
| find | found | found | |
| fly | flew | flown | |
| forbid | forbade | forbidden | |
| forget | forgot | forgotten | |
| freeze | froze | frozen | , |
| get | got | got | |
| give | gave | given | |
| go | went | gone | , |
| grind | ground | ground | ; |
| grow | grew | grown | , |
| hang | hung, hanged | hung, hanged | , |
| have | had | had | |
| hear | heard | heard | |
| hide | hid | hid, hidden | |
| hit | hit | hit | , |
| hold | held | held | |
| hurt | hurt | hurt | , |
| keep | kept | kept | , |
| know | knew | known | |
| lay | laid | laid | |
| learn | learnt, learned | learnt, learned | |
| leave | left | left | ; |
| let | let | let | ; |
| lie | lay | lain | |
| light | lit | lit | , |
| lose | lost | lost | |
| make | made | made | ; |
| mean | meant | meant | , |
| meet | met | met | |
| pay | paid | paid | |
| put | put | put | |
| read | read | read | |
| ride | rode | ridden | () |
| ring | rang | rung | , |
| rise | rose | risen | |
| run | ran | run | |
| saw | sawed | sawn | |
| see | saw | seen | |
| sell | sold | sold | |
| send | sent | sent | |
| set | set | set | , ; ( ) |
| shake | shook | shaken | |
| shine | shone | shone | , |
| shoot | shot | shot | |
| show | showed | shown | |
| shrink | shrank | shrunk | , |
| shut | shut | shut | |
| sing | sang | sung | |
| sink | sank | sunk | , |
| sit | sat | sat | |
| sleep | slept | slept | |
| slide | slid | slid | |
| smell | smelt | smelt | |
| sow | sowed | sown | |
| speak | spoke | spoken | |
| speed | sped | sped | ; |
| spell | spelt | spelt | |
| spend | spent | spent | |
| spill | spilt | spilt | |
| spin | span | spun | |
| split | split | split | () |
| spoil | spoilt, spoiled | spoilt, spoiled | |
| spread | spread | spread | () |
| stand | stood | stood | |
| stick | stuck | stuck | () |
| sting | stung | stung | |
| strike | struck | struck | ; |
| strive | strove | striven | |
| sweep | swept | swept | |
| swell | swelled | swollen | , |
| swim | swam | swum | |
| swing | swung | swung | (), |
| take | took | taken | |
| teach | taught | taught | , |
| tear | tore | torn | |
| tell | told | told | |
| think | thought | thought | |
| throw | threw | thrown | |
| understand | understood | understood | |
| wake | woke | woken | , |
| wear | wore | worn | |
| win | won | won | |
| wind | wound | wound | ; |
| write | wrote | written |
4
1. . : , , , .
2. , : teach teach- er, cardiology cardiolog -ist.
, write writ -er, : (dry dri-ness), (silk silk- y), (bright bright- en), (nice nice- ly).
3. . , , :
| - er/-or | lead build elect act indicate | ( ) | lead-er build-er elect-or act-or indicat-or | |
| - ist | science tour social | scient-ist tour-ist social-ist | ||
| - ess | poet lion actor | poet-ess lion-ess actr-ess |
, :
| - ing | read train | read-ing train-ing | ||
| - ism | patriot hero | patriot-ism hero-ism | ||
| - ness | hard conscious | hard-ness conscious-ness | ||
| - ship | friend | friend-ship | ||
| - man | police | police-man |
, , :
| - ent - ant | correspond inhabit | correspond-ent inhabit-ant | ||
| - err/-ier | engine finance | engin-eer financ-ier | ||
| - ese | Japan | Japan-ese | ||
| - ian/-an | mathematics America | mathematic-ian Americ-an | ||
| - ling | hire duck | hire-ling duck-ling |
, , , :
| - age | mile leak | , - | mile-age leak-age | , |
| - ance - ence - al | assist differ deny renew | assist-ance differ-ence deni-al renew-al | ||
| - dom | free martyr | free-dom martyr-dom | ||
| - hood | brother child | brother-hood child-hood | ||
| - (i) ty | final | final-ity | ||
| - ics - y | - - | - - | mathemat-ics phys-ics mechan-ics geolog-y biolog-y geograph-y | |
| - ment | move develop | move-ment develop-ment | ||
| - tion | exhibit | exhibit-ion | ||
| - ation | limit repeat | limit-ation repeti-tion | ||
| - sion | conclude | conclu-sion | ||
| - ess | wait | waitr-ess |
4. . ( ).
| - able/ - ible | change respond | chang-able respons-ible | ||
| - al | region experiment | region-al experiment-al | ||
| - an - ed | Russia Africa approve depress | Russia-an Afric-an approve-ed depress-ed | ||
| - ful - ic | forget peace beauty economy | forget-ful peace-ful beauti-ful econom-ic | ||
| - ish | Swede Briton black red boy | Swed-ish Brit-ish black-ish redd-ish boy-ish | ||
| - less | hope limit meaning wood | hope-less limit-less meaning-less wood-less | ||
| - en - y - ous - ese - ant/-ent - ive | wood wool luck fame Japan differ compete | wood-en wool-en lucky famous Japanese different competitive |
5. . .
| - ate | origin | origin-ate | ||
| - en | bright tight red | bright-en tight-en redd-en | ||
| - i (fy) | solid pure beauty | solid-ify pur-ify beauti -fy | ||
| -ize/-ise | mineral organ collective | mineral-ize organ-ize collectiv-ise |
6. . , , - ly.
| - ly | quick soft strong | quick-ly soft-ly strong-ly | ||
| - ward | sea south back | sea-ward south-ward back-ward | ||
| - fold | two ten | two-fold ten-fold |
, (engine - engineer), , (soft ; softly , softness ; soften - ).
. , , (pleasant , unpleasant ).
, : , , , ..
| anti - | aircraft freeze body | anti-aircraft anti-freeze anti-body | anti-, de-, counter . -, -, -, | |
| courter de | balance attack mobilize compose oxidation forestation | counterbalance counter-attack de-mobilize de-compose deoxidation de-forestation | ( . ) , | |
| dis - | advantage pleasure cover appear colour pleased interested | dis-advantage dis-pleasure dis-cover dis-appear dis-colour dis-pleased dis-interested | , | ; ; |
| extra - | ordinary curriculum galaxy | extra-ordinary extra-curriculum extra-galaxy | , ; -, - | |
| inter - | action act planetary connection national | inter-action inter-act inter-planetary inter-connection inter-national | , , ; -; - | |
| post - | war graduate meridian | post-war post-graduate post-meridian | , , | |
| pre - | war determine caution | pre-war pre-determine pre-caution | , -, - . | |
| re - | produce write cover appraisal | re-produce re-write re-cover re-appraisal | , , -, . | |
| sub- | division marine polar merge | sub-division sub-marine sub-polar sub-merge | -, - | |
| co- | existence operation education | co-existence co-operation co-education | , | -, , -, - |
| en- | circle large | en-circle en-large | , | |
| in- | accuracy | in-accuracy | , | |
| in- im- il- ir- | correct possible legal regular | in-correct im-possible il-legal ir-regular | () | in-, im-, il-, ir- , : - |
| mis- | pronounce understand deed conduct | mis-pronounce mis-understand mis-deed mis-conduct | , () | mis- , |
| -out | do number put | out-do out-number out-put | , | , -. |
