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For my family, a vacation in Penang is a yearly event. My mother and father were raised in Penang, so they loved Penang cuisine. Each December, we'd go to the island and take a three-day tour of their favorite places for meals.

This year we began the trip to the north on a Friday morning. It took us six hours to arrive at our destination. We always stayed at a hotel in Batu Ferringhi. The beach was only a few steps away from the hotel, and our rooms had a beautiful ocean view. We spent our first night playing on the beach. Then, we went back to the hotel rooms and started playing games. My parents had a rule for our holidays that we should spend time doing something together. There was to be no television and no Internet. 

We reached Bukit Bendera the following day, and then wandered around the town for the rest of the afternoon, visiting our favorite shops. We were drinking tea in a cafe when we heard someone discussing an earthquake off Sumatra, an Indonesia n island. After we returned to our hotel, we left for the beach. We went for a stroll on the beach, collecting shells along the way. When I looked up, I could see that the sunlight was more brilliant than I had imagined. Far away, I could see a big tree shaking under the sunlight. We didn't think anything terrible was going to happen. All of a sudden, I realized something strange. It was as if the sea was moving away from the coast. I called my dad to check on this strange event. My dad took a look and his face went pale. In the distance we could see a gray line approaching the coast. It seemed to grow taller by the second.

注意：1. 所续写短文的词数应为 150 左右；2. 续写部分分为两段，每段的开头语已为你写好。

Paragraph 1: My dad shouted at us to hurry back to the hotel. 

Paragraph 2: We waited a long time before going downstairs.

假定你是李华，你的英国笔友 Jack 在邮件中询问你的高中学习近况，请简要回信，要点包括：1. 概述近况；2. 面临的挑战；3. 征询建议。

注意：

1. 词数 80 左右；2. 可适当增加细节，以使行文连贯；3. 开头和结尾已给出，不计入总词数。

Dear Jack,

Yours, 

Li Hua

The English class on Thursday was (forget). During the class, we (ask) to give a short speech about the first day at senior high. I had never delivered speech in English before, and worse still, I didn't feel quite at ease speaking in public. I was secretly hoping that nobody would notice me when suddenly I heard my name (call). I was very nervous and stood up with nothing (come) out of my mouth. "Don't be shy! Just think of your first day at senior high and say you want to express in mind. " The teacher's words made me relax a bit, and I began to say something. With my shaking voice, I gave my first ever public speech in English (final). It was hard, but it didn't feel bad.

After school that day, I (decide) to practise my English more often. I believe that by practising more I can improve a lot. While I was trying to pick up the courage (talk) to someone, I heard a kind voice behind me. "Hello, I'm Tom. Nice to meet you. " Sitting side-by-side, he shared with me some tips how to improve my English. The first week of senior high has been quite exciting, and I'm looking forward to making the most of senior high!

Ida Keeling was 67, weak and sick, when her daughter Cheryl suggested a run to her. Cheryl thought that maybe what would pull her mother out from dark cloud was something that would get her 1  again. 

Keeling lived a hard life when young, growing up 2  in Harlem, and doing hard work in factories during the Great Depression. She had 3  her husband early, and two of her four children died in drug-related incidents in 1978 and 1981. 

Keeling had sunk into a deep 4 , her health had begun to 5 , and her daughters began to 6  that they soon might be losing their mother as well. 

It had been decades since Keeling had done any 7 , and she would later recall that first "mini-run" feeling as if it would never end. But when it did, "I just threw off all my bad 8 . "

She hasn't stopped running since, and it's no longer as 9 as it was during that first meet. "I was just exercising then," she says 10 regarding that first run, "and now I'm all over the world. "

When she's not running, she must be 11 . She's in the gym three to four days a week on a 12 basis. Part of her healthy diet is occasional consumption of alcohol mixed with her coffee or water to 13 blood circulation.

She's written a book about her 14 , titled Can't Nothing Bring Me Down: Chasing Myself in the Race Against Time. Her 15 is also suitable for everyone: "Every day is another day forward. "

How to Make and Keep a New Year's Resolution

Are you making a resolution in the New Year? You'll give yourself your best shot at success if your goals are SMART (specific, measurable, achievable, relevant and time-bound).

•Specific. Your resolution should be absolutely clear. Making a concrete goal is really important rather than just vaguely(含糊地) saying "I want to lose weight. " You want to have a goal: How much weight do you want to lose and at what time interval?

•Measurable. This may seem obvious if your goal is a fitness related one, but it's also important if you're trying to cut back on something, too. If, for example, you want to stop biting your nails, take pictures of your nails over time so you can track your progress in how those nails grow back out.

•Achievable. This doesn't mean that you can't have big stretch goals. So, for example, deciding to save enough money to retire in five years when you're 30 years old is probably not realistic, but saving an extra $100 a month may be.

•Relevant. If you do it out of a sense of self-hate or a strong passion in that moment, it doesn't usually last long. But if you build up a process where you're thinking harder about what's good for you, then you have a fighting chance.

•Time-bound. Like "achievable", the timeline toward reaching your goal should be realistic, too. That means giving yourself enough time to do it with lots of smaller goals set up along the way.

If you're building a habit, you're planning for the next decade, not the next couple of months.

A. Five pounds in the next two months—that's going to be more effective.

B. Is this a goal that really matters to you, and are you making it for the right reasons?

C. Logging progress into a journal or making notes in an app can strengthen the progress. 

D. Do you have a realistic plan for achieving your resolution?

E. Focus on these small wins so you can make gradual progress. 

F. But trying to take too big a step too fast can leave you disappointed. 

G. It's a resolution based on someone else's intention.

You may have heard video game characters deliver lines like "Shatter (击碎) the darkness with thunder!" But it's refreshing to hear it in an unexpected place — the classroom. Xia Zhendong is a physics teacher working at a senior high school in south China. Now in his 30s, Xia has won the hearts of millions of online viewers with his classroom experiments.

In one video, Xia pointed a self-made "thunderbolt wand (魔杖)" toward a hanging light tube in his classroom and said, "Shatter the darkness with thunder. " Suddenly, an electric arc (弧线) emerged from the tip of the wand, illuminating the tube. After the cheers from his students, he went on to explain the science behind it—static electricity (静电) and point discharge (尖端放电).

"The idea came when I enjoyed playing a popular game on my smart phone," he said. In his spare time, he likes to try out what students are interested in to get closer to them. Apart from the "thunderbolt wand", Xia has done many other creative experiments. Once, he lit steel wool with a battery to show the heating effect of electric current. Another time, he used a "laser weapon" to pop balloons while explaining the principles of lasers.

For Xia, physics is supposed to be fun. So, when he saw his students struggle with physics, he decided to make a change. "Circuit diagrams (电路图) are abstract, and I want them to actually see the electricity through lightning to realize that knowledge is not just on paper. You can see it and even touch it," Xia said. Now, Xia has also started free live classes online. "I hope that through online classes, more students can also have access to fun physics lessons. And their parents can also join in. I hope that physics could make them feel happier," Xia said.

Many know the importance of properly warming up and preparing to exercise, but experts say that including a cool down routine is just as important. According to the Mayo Clinic, cooling down allows for your body to recover and return to its normal, pre-exercise state. 

Though cooling down isn't proven to reduce muscle stiffness (僵硬) or pain, it can prevent dizziness and allow your heart rate and breathing to ease back to a normal rate, Harvard Medical School reports. Phyllis Mammarelli, a personal trainer at the Shenango Valley YMCA in Sharon, Pennsylvania, works with each of her clients on a cool down routine as she says it's a beneficial part of exercising.

"Cooling down allows your body to gradually return to a low-intensity activity level, slowly reducing your respiratory (呼吸的) and heart rate until it's equalized and back to normal," she says.

Skipping the recovery phase of a workout isn't proven to be harmful to your body, but Mammarelli warns that without cooling down, the body will take longer to return back to the low-intensity activity level you began your workout with.

There are also non-threatening side effects that could occur as a result of forgoing a cool down. Mammarelli warns that blood can gather or pool in your lower extremities (四肢) and lead to dizziness and fainting. Other side effects include your muscle pain and stiffness, which can occur 24-28 hours after your workout. These side effects are mostly seen in the elderly or those with cardiovascular (心血管的) disease and can be eased by warming up and cooling down. 

Allow five to 10 minutes at the conclusion of your workout for a cool-down routine. During this period, continue your workout session, but at a much-reduced rate. If you're pressed for time during your works or unsure how to allow your body to recover, Mammarelli suggests stretching muscles in a pain-free range of motion.

Adding a few additional minutes to your workout for cooling down may seem like an inconvenience, but the benefits outweigh the cost of finding extra time in your schedule. 

Phones, tablets and smart watches will be mostly banned (禁止) from classrooms in the Netherlands from Jan 1, 2024, Sky News reported. 

The move is meant to limit distractions from social media, messaging and other sites. Devices will only be allowed if they are needed for the lesson, for medical reasons, or for people with disabilities. 

"Scientific research showed that mobile phones are a disturbance (打扰). We need to protect students against this," said Robbert Dijkgraaf, Minister of Education, Culture and Science of the Netherlands. "Students need to be able to concentrate and need to be given the opportunity to study well. " Dijkgraaf noted that schools could manage the implementation of the ban themselves. However, he added that laws would follow if the results are not good enough.

The United Nations also warned of the risks of smartphones in schools, the BBC reported. 

The United Nations Educational, Scientific and Cultural Organization (UNESCO) said that too much mobile phone use was linked to reduced educational performance. And high levels of screen time have a bad effect on children's mind, noted The Guardian.

UNESCO said its call for a smartphone ban sent a clear message that all digital technology including artificial intelligence should always be less important than a human-centered vision of education and can never replace face-to-face interaction with teachers. Based on its analysis of 200 education systems around the world, UNESCO estimate one in four countries and regions had laws or policies banning phones in schools. Besides the Netherlands, France introduced its policy in 2018, and Finland had a similar decision in June. In 2021, the Ministry of Education in China banned mobile phones, tablets, and other digital devices in the classroom, Xinhua reported. 

According to the policy, if such devices are brought to school, then they should be stored together in the same place. Meanwhile, the use of the devices for teaching purposes should not be over 30 percent of the total teaching time. 

"Our school has strict rules to ban phones in class. Students who break the rules may lose their merit student qualification or admissions eligibility (保送) for college," Dai Ting, a 17-year-old student from Chengdu, told Teens.

Enjoy Fresh Air

Namba Parks, Osaka, Japan

Architects creating Namba Parks shopping mall in Osaka showed that you needn't sacrifice (牺牲) green spaces for commercial (商业的) development.

The shopping center, built in 2003, provides eight floors of commercial space for cinemas, stores, events and restaurants. 

The garden at its top begins at street level. Visitors are treated to green spaces and there is no money necessary to enjoy the simple pleasures. 

Promenade Plantee, Paris, France

The space was developed on a disused railway line and runs from the Opera Bastille to the Bois de Vincennes in the city. 

Around 1.5 km of the park is higher than the street, with other parts at street level, even passing through disused railway tunnels (隧道). 

The project began in 1988 and finished in 1994 and the space is now home to many trees and plants, including bamboo and cherry trees. 

Jurong Lake Gardens, Singapore, Singapore

Jurong Lake Gardens is a 90-hectare green space in the heart of Singapore. Although some areas are still under development, the first part opened in 2019. 

The gardens were developed with nature and community in mind — with a large 2. 3-hectare play area for children. The park has also developed a learning program to help educate students about biodiversity (生物多样性). 

The High Line, New York, USA

You've probably heard of Central Park in New York. But did you know this is only the fifth largest park in New York, a city that has 180 state parks in total?

Wanting to increase its biodiversity further, city planners also created a city park known as the High Line between 2009 and 2019. This 2-kilometer public park was built on a disused railway line and is now home to over 150,000 plants and trees.