As a high school senior, Kimmarie Pond had never even considered cycling to get fit. That changed after she participated (参加) in Soul-Cycle’s program called Soul Scholarships.

The program teaches healthy lifestyle lessons to teens from New York’s suburbs, where healthy living isn’t always discussed in schools or the community.

The 17-year-old girl was asked if she thought she was too old to learn about living a healthy lifestyle. “I would say that you’re never too old to learn anything,” Pond replied. “I don’t think cycling is that hard,” she added.

Like Pond, Brown said his favorite part of the program came after they got off the bikes. “We take nutrition classes, where we learn about alternative (可供替代的) food choices, healthy options that encourage us to be more healthy,” he said.

“Adapting (适应) to change,” he added, “is not something I’d necessarily do, but I did it, and for me that means everything.”

Early results are positive, and not just for Brown. About one third of the participants did not exercise before joining the program. Now, 95 percent of the participants are working out regularly. The participants are also reported to have cut back on soda, which can have high sugar content, by 46 percent.

“We have never expected that the kids would be so energetic and devoted to the program,” said Ashley Mashihi, a cycling instructor.

Small steps can mean big change for these teens. Maria Caban says she feels different now. “When I walk out,” she says, “I walk with my head up. I feel a lot of pride in my participation.”

   "Keeping the body in good health is a duty，otherwise we shall not be able to keep our mind strong and clear." This saying by Buddha is a life motto of highly healthy people. 【小题1】The following four habits will significantly improve your health.

They are organized and disciplined.

If you want to be healthy，you should try to become organized. 【小题2】It will help you succeed in everything and do things on time.

【小题3】

In our busy lives，it's very easy to ignore the healthy habits that keep us feeling great and eating right. Highly healthy people usually have a habit to prioritize（优先考虑）their health. They are particular about their nutrition. They always avoid fast food because they find it very harmful.

They have an exercise schedule.

Exercise and other physical activities are not only good for you，but they are also a fun way to spend time. 【小题4】That's why they set aside time for exercise in the mornings or evenings. Due to the high level of self-organization，they easily stick to the exercise schedule. They think that active lifestyle and regular sports will help them live longer.

They get enough sleep.

Sleep plays an important role in immune（有免疫力）function，memory，learning and other important functions. 【小题5】 It is very important to wake up and go to sleep at the same time，because your body works according to a certain rule.

   This is new to me and I don’t know what I will say really so I’m just giving it a try. I was always a runner and in pretty good shape for most of my life. Then I hit a bad patch and each day just couldn’t get myself out there to run. I put on weight, which just made me feel worse about myself.

I finally got the running back again after a few years but it was much harder than it used to be and I struggled to get through even the shortest, slowest jog.

I was out in a run the other day and I had almost convinced (说服) myself to give up when I heard someone say, “You can do it! It’s hard, but you can do it!” There was a lady walking the other way and had the biggest smile on her face.

Those words of encouragement at a time when I was ready to give up were like a perfect intervention (干预). I finished my run and now every time I feel like quitting I will hear her words in my head and they give me motivation (动力) and encouragement.

I’ve never seen her again so I’ve never been able to thank her and let her know the effect something as simple as a few words of encouragement from a stranger had and still has on me. It always encourages me in my life and has great influence on my life. I will never forget it and place it in my heart. I will tell it to others and make others believe encouragement is very important to us.

   If you are already making the time to exercise, it is good indeed! With such busy lives, it can be hard to try and find the time to work out. 【小题1】 Working out in the morning provides additional benefits beyond being physically fit.

Your productivity is improved. Exercising makes you more awake and ready to handle whatever is ahead of you for the day. 【小题2】

Your metabolism(新陈代谢) gets a head start. 【小题3】 If you work out in the mornings, then you will be getting the calorie(卡路里) burning benefits for the whole day, not in your sleep.

【小题4】 Studies found that people who woke up early for exercise slept better than those who exercised in the evening. Exercise energizes you, so it is more difficult to relax and have a peaceful sleep when you are very excited.

【小题5】 If you work out bright and early in the morning, you will be more likely to stick to healthy food choices throughout the day. Who would want to ruin their good workout by eating junk food? You will want to continue to focus on positive choices.

There are a lot of benefits to working out, especially in the mornings. Set your alarm clock an hour early and push yourself to work out! You will feel energized all day long.