From VOA Learning English, this is the Health & Lifestyle report.
Having success and being able to meet one's goals requires knowledge, a sense of direction, hard work and resources.
获得成功、实现人生目标需要丰富知识、把握方向、辛勤付出以及各种资源。
Some people might add to that list luck, connections and perhaps a strong belief in yourself.
有人可能认为运气、人际关系以及强烈自信也必不可少。
We accomplish our goals one step at a time, doing a little each day.
目标是通过每天努力，一步步实现的。
So, using your day effectively is important.
因此，有效利用每一天尤为重要。
On many websites -- from Forbes magazine and Fast Company to health and physical fitness sites -- productivity experts share advice on how to achieve your career and life goals.
从《福布斯》和《快速企业》杂志到多家健康和健身网站，效率专家纷纷就如何实现职业和人生目标提出建议。
Most of the experts agree on one thing: Starting your day on the right foot is most important.
大多数专家都认为，每天有一个好的开始十分重要。
Collected from these websites, here are five ideas on how to start your day off right.
以下是从这些网站收集到信息：如何正确开启每一天的5条建议：
1. Get up an hour early.
1. 早起一小时
People who get up early in the morning have a jump on the day.
早起的人会领先一步。
For starters, they're awake! And some studies show that our willpower and attention span are strongest in the morning.
首先，他们已经清醒。此外，一些研究表明，早上的意志力和注意力在最集中的。
In fact, the morning may be the most productive part of your day.
其实，早晨可能是一天中效率最高的时段。
In American English, we like to say, "The early bird gets the worm."
在美式英语中，我们经常说：“早起的鸟儿有虫吃。”
Here, if you're a bird, the worm is the reward.
就是说如果你是一只鸟，虫子就是对你的奖赏。
So, this expressions means that people who rise up early have a head start and, therefore, are more likely to succeed.
所以，这句谚语是指早起的人有领先优势，成功的可能也就越大。
Inventor, philosopher and writer Benjamin Franklin would probably agree.
发明家、哲学家和作家的富兰克林可能会有同感。
Americans like to use Franklin's memorable expressions. One of them is "Early to bed, early to rise, makes a man healthy, wealthy and wise."
美国人喜欢引用富兰克林的经典表达。其中经典的一句为：“早睡早起使人健康、富有和聪明。”
Of course, there are exceptions. People who are "night owls" do their best work and their best thinking at night.
万事皆有例外。一些“夜猫子”在晚上的工作效率最高，最容易产生灵感。
2. Drink a glass of water with lemon juice.
2. 早上一杯柠檬水
While your coffee is being prepared or waiting for your tea water to heat up, drink a glass of water with lemon juice.
当你煮咖啡或等待茶水加热时，不妨喝杯柠檬水。
Why? Health experts say that drinking a combination of lemon juice and water first thing in the morning jump-starts the body's metabolism.
为什么？健康专家说，早起先喝杯柠檬水可唤醒体内的新陈代谢。
Not only does it jump start your body's cells, but this kind of drink keeps them moving throughout the day.
它不仅可以激活体内的细胞，还能让细胞全天都保持活跃。
3. Don't answer email or jump into social media as soon as you get up.
3. 不要刚起床就回复电子邮件或打开社交网站
Your coffee or tea is ready. So, you decide to look at your email quickly or open up your Facebook account.
咖啡或茶已准备就绪。这时，你想快速浏览电子邮件或登陆Facebook。
Well, don't. This is a great way to forget about the day ahead.
请不要这样做！这很容易让你忘记新的一天。
We've all done it. You see a Facebook post from a friend you haven't seen in a long time.
我们都遇到过这种状况。你在Facebook上看到一位久未谋面的朋友的帖子。
He is angry about some political issue and the heated discussion pulls you in.
他对一些政治问题感到愤怒，你也加入这一激烈的讨论中。
Before you know it, an hour has passed, you're angry with lawmakers and it's not even nine in the morning yet!
等你意识到时，一个小时已经过去了。你对议员的作为感到不满，此时还不到早上9点。
You hurry out the door so as not to be late for work. This is not the best way to start your day.
你怕上班迟到，火急火燎地出门。这可不是开启新的一天的最佳方式。
4. Exercise!
4. 晨练！
Some people may disagree with this one. Exercising in the morning may not be for everyone. Some people like to exercise after work or at night.
可能有人对此有异议。晨练可能并不适合所有人。有些人喜欢在下班后或晚间锻炼。
Physical fitness experts and trainers often suggest some form of exercise in the morning because the middle of the day is a busy time for most people.
健身专家和教练经常建议在早上进行某些锻炼，因为大部分人中午都十分忙碌。
By the day's end, you may not have the time or energy to exercise.
晚上下班回家，你可能没有时间和精力锻炼身体了。
How many times have you finished work and said to yourself, "I'm too tired to exercise! I'll do it tomorrow."
多少次你下班后对自己说：“太累了，没法锻炼了。明天再说吧！”
Exercising in the morning prevents that from happening.
而晨练就不会出现这种困扰。
5. Think about your day ... at night.
5. 晚上总结当天的收获
Meditate, visualize -- whatever you call it -- take time at the end of the day to think back on all the things that have happened.
沉思或设想——临睡前花时间回想当天发生的所有事情。
Give thanks, if you want. And spend a little time to think about tomorrow.
如果你愿意，请心怀感恩，然后花点时间规划一下明天。
Some people who talk about "living in the present" may criticize this.
那些秉持“活在当下”的人可能会批评这一观点。
But it may you help to prepare if you take a few minutes to think about what you need to do the next day.
但是，花几分钟梳理一下翌日的安排可以让你准备地更加充分。
Also, know that your day will probably change. You probably won't have time to do everything you planned.
此外，要谨记计划赶不上变化。你可能没时间完成所有计划好的事情。
But that's fine. If you did one thing, that means you are one step closer in reaching one of your goals.
不过没关系，你完成一件事情意味着离目标更近了一步。
And if you follow this advice, at least you've already gotten your exercise out of the way!
而且如果你听从这一建议，至少你完成锻炼了。
And that's the Health & Lifestyle report.
以上为健康生活报道的全部内容。
I'm Anna Matteo.
安娜·马特奥为您播报。
【词汇解析】
1.a sense of direction 方向感
If you don't show a sense of direction, employers won't be interested.
如果你的简历没有显示出方向感，雇主们不会感兴趣的。
2.social media 社交媒体
We have all witnessed the power of social media.
我们见证了社交媒体的实力。
3.political issue 政治问题
Young people are often unconcerned with political issue.
青年人对政治问题往往漠不关心。
4.as soon as 一...就
He got married as soon as he graduated.
他一毕业就结婚了。
5.Some people who talk about "living in the present" may criticize this.
living in the present 活在当下
Someone declares that learning about the past has no value for those of us living in the present.
有人认为学习过去对于我们活在当下毫无意义。
You've got to forget the past and start living in the present.
你必须忘掉过去，开始现在的生活。
6.And if you follow this advice, at least you've already gotten your exercise out of the way!
by the end of 躲开；结束
With the election out of the way, the government can get down to business.
选举结束，政府可以着手干起来了。
I leaned forward to rumple his hair, but he jerked out of the way.
我探身过去抚弄他的头发，但他马上躲开了。
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