"Simplify your life and watch your joy grow."

“简化生活，快乐自然增长。”

Intro:

"Welcome to Day 3 of our 30-day decluttering challenge! Each day, we start with an inspiring quote, reflect on a thought-provoking question, and then I’ll share my own answer. My hope is that these reflections will inspire you to make positive changes in your life."

开场白：

“欢迎来到我们30天断舍离挑战的第3天！每天，我们会以一句激励人心的名言开始，然后反思一个引人深思的问题，接着我会分享我的答案。我希望这些反思能激励你在生活中做出积极的改变。”

Quote:

"Today’s quote is:'Simplify your life and watch your joy grow.'This powerful message encourages us to see the connection between simplicity and happiness."

名言：

“今天的名言是：『简化生活，快乐自然增长。』这句强而有力的话告诉我们，简单与快乐之间有着密切的关联。”

Question:

"Let’s dive into today’s question:'How does physical clutter affect your mental and emotional state?'"

问题：

“让我们来探讨今天的问题：『How does physical clutter affect your mental and emotional state?'"

物品上的杂乱如何影响你的心理和情绪状态？』”

Lily's Answer:

"When I was younger, I used to have really cluttered space. I didn’t start to tell the difference until I got older and started living with a boyfriend. My boyfriends were usually tidier than I was, and they taught me a lot about maintaining a clean and tidy environment. Now, I feel great when I stay in a space with less physical clutter. It’s like a weight has been lifted, making me feel calmer and more at peace."

“在我年轻的时候，我的空间总是非常杂乱。直到我年纪稍长，开始和男朋友同住，我才开始注意到差别。我的男朋友们通常比我更爱干净，他们教会了我很多关于保持环境整洁的知识。现在，当我待在一个杂物较少的空间里时，我感觉非常好。这就像是卸下了一个重担，让我感到更加平静和安详。”

Call to Action:

"Now it's your turn! Take a moment to think about how physical clutter impacts your mental and emotional well-being. Does it make you feel stressed, overwhelmed, or anxious? Or maybe a clutter-free environment brings you peace and joy? Share your thoughts with us on social media or in the comments below this episode. Let's learn from each other and support one another on this journey to a simpler, more joyful life."

行动呼吁：

“现在轮到你了！花些时间思考一下，物理上的杂乱如何影响你的心理和情绪状态。它会让你感到压力、过于紧张，还是焦虑？或者，干净整洁的环境会带给你平静和快乐？请在我们的社交媒体上或这集节目的评论中分享你的想法。让我们一起学习并在这段追求更简单、更快乐生活的旅程中互相支持。”

Special Offer:

"If you're ready to dig deeper and truly transform your space, I invite you to join my online decluttering program. It includes a detailed PDF guide and access to group coaching sessions. We’ll work together to create a space that brings you joy and calm. Visit our website to find out more and sign up."

特别优惠：

“如果你准备好更深入地探索并真正改造你的空间，我邀请你加入我的在线断舍离课程。课程包括详细的PDF指南和小组辅导会议的机会。我们将共同努力，创造一个带给你快乐和宁静的空间。请访问我们的网站flywithlily.com了解更多信息并注册。”

Outro:

"Thank you for tuning in today. Remember, by simplifying our lives, we can watch our joy grow. See you tomorrow for Day 4 of our decluttering challenge!"

结尾：

“感谢你今天的收听。记住，通过简化我们的生活，我们可以看到快乐的成长，Simplify your life and watch your joy grow. 明天见，我们的断舍离挑战第4天再会！”

加入我们的社交媒体～

官方网站：flywithlily.com

公众微信ID：Englishfit

官方Line ID @flywithlily

今日格言 

Self-awareness is the soul of life. —Dale Carnegie 自我觉察是生命的灵魂。—卡耐基 

Day 29 自我察觉挑战 How much do I prioritize spending time and energy on myself and on my passions? 我是如何将花时间在我的热情上面放在第一位？ 

My biggest passions are traveling, meeting new friends, learning languages, and personal growth in mind, body, and spirit. I also love sharing my experiences, so I almost always produce a podcast episode or upload videos to my Meipai channel every day. Currently, I'm doing volunteer work in Bali, where I continue my early morning routine. I exercise, meditate, write in my gratitude journal, and read to nourish my mind, body, and spirit. Afterward, I work on my podcast and language studies. When I don't have work, I actively meet new friends around me and talk about their stories. Therefore, I can say that I am living a very passionate and fulfilling life. 我最大的热情就是旅行、认识新朋友、语言学习、自我和身心灵方面的成长，同时我也很喜欢分享，所以我几乎每天都会制作一集播客节目或者将我拍摄的影片上传到美拍的频道。我现在也在峇里岛做志工旅行，我仍然早早起床，做我的早起仪式，我会运动、打坐、写感恩日记、和阅读来滋养我的身心灵，之后开始我的播客工作和学习语言，然后没有工作的时候，就积极的认识身边的新朋友们，谈论他们的故事，所以我可以说目前过着蛮热情洋溢的生活中。 

More ways to prioritize spending time and energy on yourself and your passions:更多将时间和精力花在自己和热情上的方式： 

1.Set Clear Goals 设立明确目标: Define what you want to achieve in your areas of passion and create a plan to reach those goals.定义你想在热情领域达成的目标，并制定计划来实现这些目标。 

2.Time Management 时间管理: Allocate specific times in your daily or weekly schedule dedicated to your passions and personal growth. 在每日或每周的时间表中分配专门的时间，用于你的热情和个人成长。 

3.Self-Discipline 自律: Develop routines and habits that support your passions, and stick to them even when it's challenging. 养成支持你热情的日常习惯和例行公事，即使遇到挑战也要坚持下去。 

4.Balance 平衡: Ensure you have a balance between work, rest, and activities that bring you joy and fulfillment.确保在工作、休息和带给你快乐与满足的活动之间保持平衡。 

5.Seek Inspiration 寻找灵感: Surround yourself with people, books, and environments that inspire and motivate you to pursue your passions. 让自己处于能启发和激励你的环境中，比如与你志同道合的人、书籍和环境。 

6.Continuous Learning 持续学习: Keep learning and improving in the areas you're passionate about to stay engaged and enthusiastic.在你热爱的领域中不断学习和进步，保持积极和热情。 

7.Self-Care 自我照顾: Take care of your physical and mental health to ensure you have the energy and well-being to pursue your passions.照顾好你的身心健康，确保你有足够的精力和良好的状态来追求你的热情。 

By implementing these strategies, you can effectively prioritize spending time and energy on yourself and your passions, leading to a more enriched and satisfying life. 通过实施这些策略，你可以有效地将时间和精力优先放在自己和热情上，从而过上更加充实和满足的生活。 

“30日自我觉察的挑战”可以透过以下管道下载 

Line的官方帐号是@flywithlily 微信的官方帐号是 

Englishfit 回覆“觉察”的英文 awareness 

当然也可以透过我的网站flywithlily.com/30 下载过去的现在的所有挑战

二月將停更新節目（可能重播过去的节目）

希望你们都有一个美好的新年假期，也希望或許我再回来带给你们更好的收听内容和感受

**我们不需要感受必须要看起来更年轻的压力，而是现在我们就可以汲取我们内在的年轻泉源！**

1. I feel young and full of life. 我感到年轻而充满活力。

2. My body is fit and healthy. 我的身体强健而健康。

3. I look younger than my years. 我看起来比实际年龄更年轻。

4. People compliment me on my youthful looks. 人们赞美我年轻的外貌。

5. I think and act like a younger person. 我思考和行动像一个年轻的人。

6. I’m in great shape for my age. 对于我的年龄，我保持在很好的状态。

7. People are attracted to my youthful glow. 人们被我年轻的光芒吸引。

8. Looking young is easy for me. 看起来年轻对我来说很容易。

9. My youthful looks make me feel attractive. 我年轻的外貌让我感觉有吸引力。

10. I look young and healthy. 我看起来年轻且健康。

11. I am grateful for looking so young. 我对于自己看起来如此年轻感到感激。

12. I feel great for my appearance. 我对我的外在感觉很棒。

单词记忆：

Compliment 赞美

Act 举止、行动

Be attracted to 被吸引

Youthful 年轻的

Be grateful for 对... 感到感恩

Appearance 外在

今日 Day 21 健身挑战：

42 Squats 42个深蹲

1:30 Min Plank 一分钟三十秒平板支撑

32 Push Ups 32个伏地挺身

45 Crunches 45个仰卧起坐

今日感想：

今天好冷，好想放弃。

绝望时，请记住：每一次的尝试都是一种成长，每一次的挫折都是通向成功的一步。生命中的路途充满起伏，而每一片黑暗的背后都隐藏着黎明。即便感到力不从心，也请记得，坚持的力量来自于你的内心深处。

放弃只会让你失去那些可能即将到来的美好时刻。无论前方的路有多么崎岖，请保持对梦想的信心，因为正是通过坚持不懈，我们才能超越困难，找到光明的出口。每一次的努力都在磨练你更坚强的心灵，每一次的波折都在锻造你更坚定的意志。

不论多大的挑战，你都有足够的力量来克服。时光匆匆，但不要因此而匆忙放弃。让每一步都是迈向成功的脚印，让每一次努力都是靠近梦想的一步。因为你值得追逐那些让你心灵深处闪耀的目标。所以，不要放弃，继续前行，你将发现，每一份坚持的努力，都是迈向胜利的关键。

1. I’m able to tone up my body. 我能够使我的身体变得更有线条。

2. Getting in shape for the beach is easy for me. 为了海滩而让身形变好对我来说很容易。

3. I look great on the beach. 我在海滩上看起来很棒。

4. My body is shaping up. 我的身体正在变得更有形。

5. I feel confident in my beach wear. 我穿上海滩装感到自信。

6. People admire my shape and figure. 人们欣赏我的身形和身材。

7. I feel comfortable on the beach. 我在海滩上感到自在。

8. I’m healthy and toned. 我身体健康且线条分明。

9. I feel sexy and attractive. 我感到性感和有吸引力。

10. I am totally at ease with my body. 我完全对我的身体感到自在。

11. My body turns heads on the beach. 我的身体在海滩上引人注目。

12. I love my amazing beach body. 我喜爱我的惊人海滩身材。

单词记忆：

Tone up 是身材变得更有线条

Get in shape 瘦身

Shape up 变得有型

Confident 自信

Figure 身材

Attractive 有吸引力的

At ease 自在

Turn heads 回头、引人注目

Amazing 惊人的

今日 Day 20 健身挑战：

42 Squats 42个深蹲

1:25 Min Plank 一分钟二十五秒平板支撑

30 Push Ups 30个伏地挺身

45 Crunches 45个仰卧起坐

今日感想：

原子习惯的真谛在于，与其订立一个遥不可及的、崇高的目标，不如建立一个微小的习惯，一步一步地挑战自己。

1. I have a toned stomach. 我拥有一个有型的腹部。

2. My stomach muscles look ripped and solid. 我的腹部肌肉看起来线条分明且结实。

3. My abs get firmer every day. 我的腹肌每天都变得更结实。

4. I exercise to keep my abs in shape. 我运动以保持我的腹肌形状。

5. I focus on getting that ripped abs look. 我致力于打造那种线条分明的腹肌外观。

6. People admire my rock-hard abs. 人们钦佩我的坚硬腹肌。

7. I enjoy my six-pack. 我喜爱我的六块肌。

8. My stomach’s in great shape. 我的腹部状态极佳。

9. Getting rock-hard abs is easy for me. 让腹肌变得坚硬对我来说很容易。

10. My stomach’s a wall of power. 我的腹部是一道力量的屏障。

11. My abs look buff and sexy. 我的腹肌看起来强壮而性感。

12. I love my rock-hard abs. 我喜爱我的坚硬腹肌。

单词记忆：

Toned 紧实

Muscle 肌肉

Solid 结实、坚固

Abs 腹肌

Firm 结实、强硬

Ripped 线条分明

Admire 景仰

Rock-hard 像石头一样

Six-pack 六块肌

Buff 强壮 

今日 Day 19 健身挑战：

40 Squats 40个深蹲

1:20 Min Plank 一分钟二十秒平板支撑

27 Push Ups 27个伏地挺身

40 Crunches 40个仰卧起坐

今日感想：

保持良好的身形真的不是一件很简单的事，但是能够坚持做一件不是很简单的事也是在培养一种美德。我觉得不管你坚持什么事情，能对的起自己对自己所做过的承诺，就是爱自己的行为。也就是当你时常说到了却没做到，你就会越来越不爱自己，甚至觉得自己没这么可爱了！

1.My dieting willpower is strong. 我的饮食意志力很强。

2.I can stick to my diet. 我能坚持我的饮食计划。

3.Dieting is easy for me. 对我来说，节食很容易。

4.I am strong and determined. 我强大而坚定。

5.I follow my diet strictly. 我严格遵从我的饮食计划。

6.I think positive thoughts. 我拥有正向的思考。

7.I enjoy my diet. 我享受我的饮食生活。

8.My diet keeps me healthy. 我的饮食保持我健康。

9.I am a diet success story. 我是成功的减肥故事。

10.I easily achieve my diet goals. 我轻松实现我的饮食目标。

11.I follow my diet faithfully. 我忠实地遵从我的饮食计划。

12.I am committed to my diet. 我对我的饮食计划有承诺（会对这个计划忠实）。

单词记忆：

Willpower 意志力

Stick to 坚持

Strictly 严格的

Positive 正向的

Success 成功的

Achieve 达成

Faithfully 忠实地

Be committed to 对...做下承诺

今日 Day 18 健身挑战：

REST DAY 休息日

峇里岛的午茶交谊

峇里岛，一片充满阳光与绿意的宝地，这里不仅是度假胜地，也是远距工作者的理想据点。在我在这片天堂般的土地上居住期间，每周都有一场特别的活动，那就是我工作的地方举办的下午茶聚会。这成为我认识新朋友的场所，每一次都有机会结识各行各业的远距工作者。

与Juul的相遇

在这些下午茶中，我有幸结识了来自荷兰的Juul。Juul是一位博士生，她正在研究数字游牧民（Digital Nomad）的生活方式，而峇里岛成为这个新兴游牧族群的据点。我们的对话不仅停留在表面，Juul热情地邀请我分享我的游牧生活，这是我在Fly with Lily Podcast中难得的被访谈者。

游牧生活的背后故事

Juul将我的儿时游牧经历细致地呈现，我的家庭由于父亲事业失败，从北到南搬家，我在五所小学度过，到了大学时更是换了九次家。这段旅程，虽然充满挑战，却也孕育出我对于转换环境的适应力。Juul的访谈聚焦于这种常常在移动中的生活，我分享了家对我而言的意义，以及在不断转换环境中所带来的挑战和快乐。

挑战与愉悦

我认为“家”就是心所在，对我而言，家就是有一张舒适的床，有一个我可以躲藏的角落。路上遇到的朋友常常成为我暂时的家人。这样的生活带来的挑战是吸收资讯和看过的风景太多，有时候感觉记忆体都不足够。但若是停留在同一地点太久，我又会感到无聊到发疯。

与Juul的对话片段

接下来，让我们一同聆听Juul访谈的片段，体验不同母语人士间的英语交流。这将是一场关于游牧生活的奇妙旅程，请准备好踏上这趟有趣的冒险！

Juul的IG：Digital.Nomad.Researcher

1. I eat healthy foods at meal times. 我在用餐時食用健康的食物。

2. I easily avoid comfort eating. 我輕鬆避免情緒進食。

3. I enjoy healthy, nourishing food. 我喜歡健康、滋養的食物。

4. I stay away from junk food. 我遠離垃圾食物。

5. I easily avoid eating between meals. 我輕易地避免三餐外吃東西。

6. I am in control of what I eat. 我掌控自己的飲食。

7. I have a healthy relationship with food. 我和食物有健康的關係。

8. I only eat until I feel full. 我只吃到覺得飽足為止。

9. I respect my body. 我尊重我的身體。

10. I find comfort in other things beside food. 我在食物之外找到安慰。

11. I can overcome comfort eating. 我能克服情緒進食。

12. I eat only to satisfy my hunger. 我只透過吃飯來滿足我的飢餓感。

單詞記憶：

Meal times 用餐時間

Avoid 避免

Comfort eating 情緒進食

Stay away 遠離

Junk food 垃圾食物

Between 在... 之間

Have a healthy relationship with 與... 有健康的關係 toxic 有害的

Respect 尊重

Comfort

Satisfy 滿足

Hunger 飢餓

今日 Day 17 健身挑戰：

40 Squats 40個深蹲

1:15 Min Plank 一分鐘十五秒平板支撐

25 Push Ups 25個伏地挺身

40 Crunches 40 個仰臥起坐

今日感想：

今天在錄節目之前，就一直很想要吃鴨頭加上一杯手搖飲或啤酒或紅酒，但是今天已經吃了很飽，早午餐吃了一個漢堡加蛋還有蘿蔔糕加上一杯芝士四季春，其實只是很饞！這種其實就是情緒性的想要吃東西，來獲得多巴胺來得到滿足。後來一轉念，我先去完成了挑戰，感覺很好就沒有吃了！很有意思的經驗。

免疫系统是生物体体内一系列的生物学结构和过程所组成的疾病防御系统。免疫系统可以检测小到病毒大到寄生虫等各类病原体和有害物质，并且在正常情况下能够将这些物质与生物体自身的健康细胞和组织区分开来。

1. My immune system is strong. 我的免疫系统强大。

2. I fight illness and disease easily. 我轻松抵抗疾病。

3. I’m in excellent health. 我身体状态极佳。

4. My body fights off viruses with ease. 我的身体轻松击退病毒。

5. I feel fit and healthy. 我感到强壮而健康。

6. Staying well is easy for me. 对我来说，保持健康轻而易举。

7. I enjoy total health and well-being. 我享受完整的健康和幸福。

8. My immune system keeps me healthy. 我的免疫系统保持我健康。

9. I quickly overcome illness. 我迅速克服疾病。

10. My body bounces back fast. 我的身体迅速恢复。

11. I feel invincible. 我感到无敌。

12. I am immune to colds and flu. 我对感冒和流感免疫。

单词记忆：

Immune system 免疫系统

Fight 抵抗、战斗

Disease 疾病

Excellent 极佳的、良好的

Viruses 病毒

Ease 轻松

Well-being 幸福、整体的健康

Overcome 克服

Bounce 恢复、回弹

Invincible 无敌的

Be immune to 对...免疫

Flu 流感

今日 Day 16 健身挑战：

37 Squats 37个深蹲

1:10 Min Plank 一分钟十秒平板支撑

22 Push Ups 22个伏地挺身

37 Crunches 37个仰卧起坐

今日感想：昨天晚上在睡前才想到这天的挑战还没有做，想要放弃但是又提醒自己继续加油，咬紧牙根还是完成了挑战，觉得这样的自己真的很难能可贵，我们在追求一个目标不都是这样吗？与其看着一个目标很想要快速的达成它，不如把它变成一个想要养成的习惯，一天做一点，然后又挑战自己一点点，又可以在过程中更了解自己。你听到的这个播客也是这样来的，起初我只是接受了一个每日播客的挑战，过去虽然会有停播的时候，但现在已经变成习惯了。

分享读者来信：来自宁凤他写给我关于理想的早晨的留言

收听你的主播有一段时间了，你是个很有魅力的主播，充满生命力和希望。

我理想中的清晨，会有一个小房子，有尖尖的屋顶，有个小小的花园，会有栅栏，前面会有一个湖泊，草坪散发着自然的清香。清晨在湖泊前的草坪上做冥想，看着第一缕阳光洒在屋子的角上，然后开始浇花，狗狗也会一直跟着我，慢慢享受早餐…

工作一会，准备中餐或者外出工作找好吃的填饱肚子。我一直相信某一天我会实现这种理想的生活。

我的回覆：谢谢妳的分享，可以将这一段话打印出来放在书桌前面，用行动一点一滴的讲自己带进自己的愿景中！

Manage IBS 管理大肠激躁症

大肠激躁症(Irritable bowel syndrome，以下简称IBS) 是一种常见的肠道功能性障碍疾病，诊断主要以症状为主，必须排除器质性疾病所造成等因素。 主要临床表现是慢性腹痛或腹部不适感、腹胀、排便习惯改变(腹泻或便秘，或两者交替)。 腹痛或腹胀常因排便或肛门排气而得到舒解。

1.I am in control of my stomach and digestion. 我掌控着我的胃和消化。

2.I eat healthy, nourishing food.我食用健康、滋养的食物。

3.I am able to beat IBS.我有能力战胜肠易激综合症（IBS）。

4.Every day my IBS is becoming more manageable.每一天，我的肠易激综合症（IBS）变得更容易管理。

5.I feel healthy and whole. 我感觉健康而完整。

6.IBS is easy for me to deal with. 对我来说，处理肠易激综合症（IBS）变得轻松。

7.I cope calmly with IBS. 我平静地应对肠易激综合症（IBS）。

8.I easily avoid foods that trigger IBS. 我轻松避免引发肠易激综合症（IBS）的食物。

9.I stay relaxed and stress-free. 我保持轻松和无压力。

10.I enjoy regular healthy bowel movements. 我享受规律而健康的排便。

11.I eat and drink in moderation. 我饮食适度。

12. IBS is manageable for me. 肠易激综合症（IBS）对我是可以被有效管理的。

单词记忆：

IBS=Irritable bowel syndrome 大肠激躁症

Beat 打败、战胜

Manageable 容易管理的、易管理的

Whole 完整

Cope with 处理、应对

Avoid 避免

Trigger 触动、引发

Bowel movements 排便

今日 Day 15 健身挑战：

-35 Squats 35个深蹲

-1 Min Plank 一分钟平板支撑

-22 Push Ups 22个伏地挺身

-37 Crunches 37个仰卧起坐

今日感想：没想到我们的播客除了将健康饮食，今天终于讲到了便便这件事情，如果今天有听到最后的应该是真爱了，我也要把这个播客献给和我分享她有IBS困扰的朋友。也祝福大家都有一个好的肠道消化，这样才会一整天神清气爽啊！

Beat Aging Process 抗老

1.I feel young and alive. 我感觉年轻而充满活力。

2. I enjoy healthy and nourishing food. 我享受健康营养的食物。

3. I look after myself. 我照顾好自己。

4. Staying young is easy for me.对我来说，保持年轻是轻而易举的。

5. I keep fit and enjoy regular exercise.我保持身材，享受定期运动。

6. I nourish my skin every day. 我每天滋养我的皮肤。

7. I drink plenty of refreshing water. 我喝足够的清爽水分。

8. I stay active and alert. 我保持活跃和警觉。

9. I always get a good night's sleep. 我总是获得充足的良好睡眠。

10. I eat and drink in moderation. 我饮食适度。

11. I look younger than my years. 我看起来比实际年龄年轻。

12. I am full of youthful vitality. 我充满青春活力。

单词记忆：

1.Nourishing 滋养的

2.Look after 照顾

3.Refreshing 清爽

4.Get a good night sleep 睡好一觉

5.In moderation 适度

6.Youthful 年轻的

7.Vitality 活力

今日 Day 14 健身挑战：

- 35 Squats 35个深蹲

- 1 Min Plank 一分钟平板支撑

- 20 Push Ups 20个伏地挺身

- 35 Crunches 35个仰卧起坐

今日感想：周末的时候，我花了两天整理了一整年的收支状况，并发布在我的网站上，我感觉是一个非常有价值的分享！今年是Fly with Lily品牌成立的第十年，让我也好好的回顾了一下自己目前在做的事，是否要放弃某些对我已经不适用的东西、是否要转型，是否去扩张，还有好多地方想要去探索，但是这半年似乎更重要的功课更去探索内心的自己，心里虽然仍有好多好多的问号，但是我成为了一个更勇敢，更喜欢的自己。不管过程多么混乱，我相信我都会好好的。大家一起共勉。

今日格言 

He who knows himself knows the world. —Laozi 知己者，知天下。—老子 

Day 28 自我察觉挑战 

How do I recharge, rejuvenate, and replenish my energy? 我如何为自己充电、恢复活力并补充能量？ 

I usually choose to travel, read a good book, take a long nap, eat my favorite foods, and spend time with good friends. 通常我会选择去旅行、读本好书、或睡个长长的午觉、吃自己喜欢吃的东西，还有和好朋友在一起。 

More ways to recharge and replenish energy: 

1. 运动 Exercise: Engaging in physical activity like yoga, running, or even a short walk can boost your energy levels and improve your mood.参加瑜伽、跑步或简单的散步等体育活动，可以提升能量水平并改善心情。 

2. 冥想和正念 Meditation and Mindfulness: Practicing meditation or mindfulness exercises can help clear your mind and reduce stress, leading to better energy levels.练习冥想或正念练习有助于清理思绪，减轻压力，从而提高能量水平。 

3. 亲近自然 Nature: Spending time in nature, whether it's hiking, going to the beach, or just sitting in a park, can be very rejuvenating.花时间在大自然中，无论是远足、去海边还是坐在公园里，都能让人感到很有活力。 

4. 创意活动 Creative Activities: Engaging in hobbies such as painting, writing, or playing an instrument can provide a mental break and refresh your energy. 参与绘画、写作或演奏乐器等爱好，能够提供精神上的休息，并刷新能量。 

5. 自我护理 Self-care Routines: Taking time for self-care activities like a warm bath, skincare routine, or pampering yourself can help recharge your body and mind. 花时间进行自我护理活动，如温暖的沐浴、护肤程序或自我呵护，可以帮助身心充电。 

6. 断开连接 Disconnecting: Taking a break from technology and social media can help reduce mental fatigue and improve focus and energy.远离科技和社交媒体的休息时间，有助于减少心理疲劳，提升注意力和能量。

嗨，大家好，欢迎来到这期的访谈节目！今天我们要介绍的是我在峇里岛认识的一位来自加拿大的朋友Kat。我们当初是在一个峇里岛的共享工作空间（coworking space）相识的。印象最深刻的时刻之一，就是我们在午餐时间相遇，当时得知了她请了一年的假期，特地飞来亚洲体验生活，并着手写她的书。听完她的计划，我深感有必要访问她，尤其考虑到去年我一整年都在推广迷你退休计划：即不必等到退休才追求自己热爱的事物。

0:00 Chinese intro

5:30 English intro: Kat’s introduction, preparation and planning of the trip

15:56 Kat’s budget for the trip

18:49 What challenges did you face before embarking on this journey, and how did they impact your decision?

21:33 How did you realise the need for a trip to explore Asia and commit to writing a novel? What motivated you to start this adventure?

23:08 What was the most significant lesson you learned during your journey? Were there any unexpected realisations?

25:32 How did the challenges you encountered during your journey contribute to your growth and overcoming difficulties? Were there any particularly memorable experiences?

31:02 How do you balance seeking inspiration and focusing on writing during your journey? Do you have any creative writing tips or techniques?

33:55 During this period, what were the moments that brought you particular joy? 

35:25 Were there any specific places or experiences that left a lasting impression?

36:32 How do you find inner peace and tranquillity, and maintain stability amidst the changes in environment and culture? 

37:57 What precautions and strategies did you employ to ensure a secure and enjoyable experience?

41:21 After your trip, how would you integrate the experiences and insights from your journey into your everyday life and work?

42:43 How has the experience of a mini-retirement changed your perspective and values in life? What new goals and dreams do you have for the future?

44:22 Could you share some advice for those who are considering embarking on a mini-retirement journey? What preparations and mindset are essential?

Kat的聯繫方式

Kat's IG: @kitkatshermack

Kat's Email: katshermack@gmail點com

1. Health is wealth. 健康就是财富。

2. An apple a day keeps the doctor away. 一天一苹果，医生远离我。

3. A healthy outside starts from the inside. 健康的外在始于内在。

4. Take care of your body. It's the only place you have to live. 照顾好你的身体，这是你唯一居住的地方。

5. To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear. 保持身体健康是一种责任......否则我们将无法保持心智的坚强和清晰。

6. Your body hears everything your mind says. 你的身体听得到你的心灵在说什么。

7. Those who think they have no time for healthy eating will sooner or later have to find time for illness. 那些认为没有时间吃健康食物的人，迟早将不得不花时间应对疾病。

8. The groundwork for all happiness is good health. 所有幸福的基础是良好的健康。

9. The first wealth is health. 第一财富是健康。

10. He who has health has hope, and he who has hope has everything. 有健康的人拥有希望，有希望的人拥有一切。

11. The greatest wealth is health. 最大的财富是健康。

12. Health is a relationship between you and your body. 健康是你和你的身体之间的关系。

13. To enjoy the glow of good health, you must exercise. 要享受健康的光辉，你必须运动。

14. A healthy life is a happy life. 健康的生活是快乐的生活。

15. Good health is not something we can buy. However, it can be an extremely valuable savings account. 健康不是我们能够购买的东西。然而，它可以是一个极其有价值的储蓄帐户。

16. The best and most efficient pharmacy is within your own system. 最好、最有效的药房就在你自己的体内。

17. Your body is a temple, but only if you treat it as one. 你的身体是一座寺庙，但只有在你将其视为一座寺庙时才是如此。

18. Health requires healthy food. 健康需要健康的食物。

19. The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition. 未来的医生将不再用药物治疗人体，而是将通过营养来治愈和预防疾病。

20. Take care of your body. It's the only place you have to live. 照顾好你的身体，这是你唯一居住的地方。

1. I am able to get into great shape. 我能够让自己恢复到苗条状态。

2.My body responds well to exercise. 我的身体对运动反应良好。

3.Getting fit is easy for me. 让自己变得更健康对我来说很容易。

4.I crave fitness. 我渴望运动。

5. I feel fitter every day. 我每天感觉更苗条健康。

6.Fitness comes easily to me. 运动对我来说很容易。

7.I love getting fit. 我喜欢变得更苗条健康。

8.I’m in terrific shape. 我的身形很棒。

9.Staying fit is easy for me. 保持身材对我来说很容易。

10.Being fit feels healthy and powerful. 保持苗条感觉健康且充满力量。

11.I feel totally fit. 我感觉完全健康。

12.I love how being fit makes me feel. 我喜欢拥有健康身形的感觉。

单词记忆：

1.Get into shape 减肥，恢复到苗条状态

2.Respond 反应

3.Terrific 非常棒的

4.Powerful 充满力量

今日 Day 11 健身挑战：

-30 Squats 30个深蹲

-50 Sec Plank 50秒平板支撑

-17 Push Ups 17个伏地挺身

-33 Crunches 33个仰卧起坐

今日感想：

最近因为感觉学员们状态不好，去联络他们的时候，他们也会告诉我为什么他们不愿意早起的因素，我这个时候感觉也很困惑，到底他们说的是借口而去念他们或者骂他们一顿呢？还是他们真的探索后自己的结果。清理自己可能有的负面念头后，我仍然相信他们已经在梦想的路上。为什么那些已经很成功的人仍然很坚持跑步和锻炼、学习新技能和充实自己的心灵，因为拥有再多钱财，这些事情也不可能人家为你做，身体的激素（多巴胺、血清素）也不可能总是透过别人来给你吧？因为状态是一个人可以真是的感觉的到，人活着就是一种感觉。

Overcome Binge Eating. 克服暴食

1. I eat healthy meals at regular times. 我定时进食健康的饭菜。

2. My diet is good. 我的饮食很好。

3. I am strong and determined. 我强壮而有决心。

4. I respect my mind and body. 我尊重我的心灵和身体。

5. I am in control of my impulses. 我能够控制我的冲动。

6. I only eat what is good for me. 我只吃对我有益的食物。

7. It’s easy for me to stop binge eating. 我能轻松地停止狂食。

8. I have a healthy attitude about food. 我对食物有一种健康的态度。

9. I enjoy eating at meal times. 我喜欢在用餐时间进食。

10. I easily avoid unhealthy food. 我轻松避免不健康的食物。

11. I’m in control of my eating habits. 我掌控着我的饮食习惯。

12, I’m able to eat sensibly. 我能够理智地进食。

单词记忆：

1.Regular 定期的

2.Determined 有决心的

3.Respect 尊重

4.Impulses 冲动

5.Binge eating 暴食

6.Attitude 态度

7.Avoid 避免

8.In control of 控制

9.Habits 习惯

10. Sensible 理智的

今日 Day 10 健身挑战：

30 Squats 30个深蹲

45 Sec Plank 45秒平板支撑

17 Push Ups 17个伏地挺身

30 Crunches 30个仰卧起坐

今日感想： 最近喜欢看一些极圈冒险的故事：像是“阿拉斯加之死 Into the Wild”、“12小时徒步12 Hour Walk”、“勇闯阿拉斯加33天The Comfort Crisis”，故事中的主人翁都是自愿了报名了极圈挑战，而获得更佳的身心状态！结论就是舒适圈可能会埋没你！大家开始动起来吧！不要等到春暖花开！现在就是最佳突破自己的时刻！

Feel Motivated to Exercise. 感到有动力去运动。

1.I crave exercise. 我渴望运动。

2.Exercise is easy for me. 运动对我而言很轻松。

3.I love exercising to stay in shape. 我喜欢运动，保持身材。

4.Exercise keeps me healthy and strong. 运动让我保持健康和强壮。

5.I enjoy exercise. 我喜欢运动。

6.Finding time to exercise is easy for me. 找到时间运动对我来说是轻松的。

7.I enjoy working out and pushing myself. 我喜欢锻炼并挑战自己。

8.Exercise is as natural as breathing. 运动就像呼吸一样自然。

9.It’s satisfying to exercise regularly. 定期运动令人满足。

10.Staying in shape keeps my body fit. 保持身形使我的身体保持健康。

11.Exercise boosts my metabolism. 运动促进我的新陈代谢。

12.I feel great after exercise. 运动后我感觉很棒。

单词记忆：

1.Crave 渴望

2.Easy 轻松

3.Stay in shape 保持身材

4.Work out 锻炼

5.Push 挑战

6.Breath 呼吸

7.Regular 定期

8.Satisfying 满足的

9.Boost 促进

10.Metabolism 新陈代谢

今日 Day 9 健身挑战：

-27 Squats 27个深蹲

-45 Sec Plank 45秒平板支撑

-17 Push Ups 17个伏地挺身

-30 Crunches 30个仰卧起坐

今日感想：今天在做Day 8挑战的时候竟然觉得很简单就完成了！有点窃喜！每天我都做了一点点小记录，更确定耐力是可以被延展的！不锻炼的话身体感觉只会更硬而已！所以希望自己继续保持，也和你一起共勉！正在录制这个播客的时候，我的线上的共学小伙伴也正在做她的早起仪式晨间运动！真是太棒了！

暫用的公眾微信：Englishfit

Eat Healthy Foods 吃健康的食物

I eat nutritious foods. 我吃有营养的食物。

I only choose foods that are healthy. 我只选择健康的食物。

My food is packed with goodness. 我的食物充满了营养。

My meals are nutritionally balanced. 我的餐食在营养上是平衡的。

I eat only what is good for me. 我只吃对我有益的食物。

I enjoy a balanced diet. 我享受均衡的饮食。

I choose the best quality food available. 我选择最优质的食物。

I eat plenty of fresh fruit and vegetables. 我吃很多新鲜水果和蔬菜。

Eating healthy foods comes naturally to me. 吃健康的食物对我来说是自然而然的。

Healthy food is nutritious and delicious. 健康的食物既有营养又美味。

My diet is healthy and nourishing. 我的饮食健康而有营养。

I love healthy food. 我喜欢健康的食物。

单词记忆：

1.Nutritious 营养的

2.Choose 选择 （动词） choice 选择（名词）

3.Be packed with （充满了）= be full of

4.Balanced 平衡的

5.Diet 饮食

6.Quality 质量 Quantity 數量

7.Plenty of 很多

8.Vegetables 蔬菜

9.Nourishing 滋润的

今日 Day 8 健身挑战：

-25 Squats 25個深蹲

-40 Sec Plank 40秒平板支撐

-15 Push Ups 15個伏地挺身

-30 Crunches 30個仰臥起坐

今日感想：

周日写了回顾日记发现过去这一周的自己真的很不错，可能也是新年的第一周，

完成了五天的健身挑战，除了一天感冒睡过头之外也有跳舞和完成早起仪式！

每天都有读书一两个小时～也有专注吃健康的食物！希望未来的51周也可以保持！

大家一起共勉！

时间轴

0:00 前言

1:53 来台东旅行的原因

3:10 为何选择印度？

4:30 旅游路线规划

7:15 故事1:恐惧的泪水

25:07 故事2:离别的泪水

28:00 故事3:生气的泪水

31:30  故事4: 喜极而泣

37:25 给独自旅行的女生建议

40:10 住宿建议

41:12 收获

Kepler的联系方式：

Instagram: @kepler_su

Gmail: mike80441@gmail点com

Live Longer 活的更长寿

1. I feel young and vibrant. 我感到年轻而充满活力。

2. I’m in excellent health. 我的健康状态极佳。

3. I stay active and alert. 我保持活跃并保持警觉。

4. I respect my mind and body. 我尊重我的心灵和身体。

5. I am full of life. 我充满生机。

6. I am grateful for my good health. 我对良好的健康感到感激。

7. My body is in great shape. 我的身体状态极佳。

8. I feel fit and healthy. 我感到身体强健并且健康。

9. I take good care of myself. 我善待自己。

10. I lead a healthy lifestyle. 我过着健康的生活方式。

11. Living longer is easy for me. 对我来说，活得更长寿很容易。

12. I live life to the full. 我充分地活着。

单词记忆：

1.Vibrant 充满活力的

2.Active 积极的、活跃的

3.Alert 警觉的

4. Respect 尊敬

5.In great shape 极佳状态

6.Fit 身体强健、苗条

7.Take good care of 好好照顾

8.Lead a .. lifestyle  过着..生活

9.Longer 较长的

10.To the full 充实

今日 Day 4 健身挑战：

17 Squats 17个深蹲

25 Sec Plank 25秒平板支撑

12 Push Ups 12个伏地挺身

20 Crunches 20个仰卧起坐

今日感想：

妈妈最注重健康却最早因为心脏病意外过世，爸爸总是抽烟喝酒作息不正常也活到了82岁，所以，我从来就不会觉得长寿是必然的结果，只是珍惜并活出每一个最好的当下！

不要总说等我...就会...,今天就是我们最年轻的一天，用我们现有的资源在我们的舒适圈已经可以做到的小事情就是：让自己感觉是一个超级酷又快乐和充满爱的人！

微信账号：Englishfit

Burst With Energy 充满活力

I am full of energy. 我充满活力。

I have all the energy I need. 我拥有所有我需要的能量。

My energy levels are high. 我的能量水平很高。

I feel alive and energetic. 我感到充满生机和活力。

My energy levels are perfect. 我的能量水平是完美的。

My energy reserves are always available. 我的能量储备总是可用的。

I love feeling full of energy. 我喜欢感受充满能量的感觉。

I have a real zest for life. 我对生活充满热情。

I can accomplish anything. 我能够完成任何事情。

Energy fills every pore of my skin. 能量充满我皮肤的每个毛孔。

I’m alive and bursting with energy. 我充满生机并充满能量。

I’m always ready for anything. 我总是随时准备好应对一切。

单词记忆：

1. Energy 能量

2. Level 等级、水平

3. Alive 活着的；有活力的

4. Energetic 充满活力的

5. Reserves 储存、储存量

6. Zest 活力、热情

7. Accomplish 完成

8. Pore 毛孔

9. Burst 爆破

10. Be ready for 为...准备好

今日健身挑战：

Day 3 = Rest Day

今日心情：昨天吃了一颗感冒药今天的小感冒好了，但早上仍感觉晕晕！这些正面的肯定句让我心情感觉温暖，我充满期待的开始今天！

今日肯定句：Drink More Water 喝更多水

I enjoy drinking water. 我喜欢喝水。

Water is good for me. 水对我有好处。

My body loves water. 我的身体喜欢水。

I drink water often every day. 我每天经常喝水。

My water intake is perfect. 我的水摄入量是完美的。

I always drink enough water. 我总是喝足够的水。

I feel hydrated and refreshed. 我感到水分充足，焕然一新。

Water is delicious. 水很美味。

I feel energized when I drink water. 我喝水时感到精力充沛。

Water keeps me healthy and strong. 水让我保持健康和强壮。

I thirst for water. 我渴望水。

Water cleanses and protects me. 水洗净并保护着我。

单词记忆：

1.Intake 摄取/摄取量

2.Enough 足够的/足够地

3.Hydrated 水分充足的

4.Refreshed 焕然一新的

5.Delicious 美味的

6.Energized 精力充沛

7.Thirst 渴望

8.Cleanse 洗净

9.Protect 保护

今日健身挑戰：

- 15 Squats 15個深蹲

- 20 Sec Plank 20秒平板支撐

- 10 Push Ups 10個伏地挺身

- 15 Crunches 15個仰臥起坐

今日感想：

没想到今天就感冒了，宇宙也是真会安排，

昨天我才在讲健康的肯定句，说去年有多健康！

但是今年的愿望就是希望在什么地方都很喜悦～

我今天也有可能发烧，但是我还是起床了，

只是打几个喷嚏，但是并没有很严重啦！

今天早点把东西做一做然后多喝热水休息一下吧！

参加迷你退休体验营

申请预约30分钟的免费谘询通话

写信到boss@flywithlily.com

标题：Fly with Lily

今日格言

Self-knowledge is the beginning of wisdom. —Albert Einstein 自我认识是智慧的开始。—爱因斯坦

Day 27 自我察觉挑战

How do I deal with the violence, hate, and suffering in the world?

我是如何面对这个世界上暴力、仇恨和苦难？

While I do follow the news, I usually choose to distance myself from it to cope. The closest I've been to violence was in 2019 when I was living in Barcelona. I witnessed a robbery and riots over political issues, which made me feel scared. Eventually, combining other factors, I decided to leave that city. However, hate and suffering seem to be pervasive worldwide. I believe it stems from people choosing to believe their negative thoughts.

 虽然我会关注新闻，但是通常我选择远离来应对。我离暴力最近的一次，是在2019年当我还住在巴塞罗那的时候，亲眼看到有人抢劫还有为了政治事件而暴动的情景，当时我感到害怕，后来综合了其他因素，我选择远离了那座城市，然而仇恨和苦难似乎是在世界无所不在，我相信是人们选择了相信他们内心负面的想法。

面对世界上的暴力、仇恨和苦难，除了远离它们，我希望我能够：

积极参与：参加慈善活动或志愿者工作，帮助那些受苦的人。

倡导和平：透过社交媒体、写作或公共演讲，宣扬爱与和平的信息。

支持社区：支持当地社区的和平与和谐，参与社区活动并促进彼此理解。

提升自我：保持身心健康，学习如何以积极和建设性的方式应对压力和负面情绪。

教育自己和他人：了解更多关于全球问题的根源，并与他人分享知识，激发更多人共同关注和行动。

这样做不仅可以帮助我更好地面对世界上的负面现象，还可以为创造更美好的世界贡献一份力量。

“30日自我觉察的挑战”可以透过以下管道下载

Line的官方帐号是@flywithlily

微信的官方帐号是 Englishfit

回覆“觉察”的英文 awareness 当然也可以透过我的网站flywithlily.com/30 下载过去的现在的所有挑战

今日格言：Health is wealth. 健康就是财富。

今日肯定句：Enjoy Optimum Health 享受最佳健康

1. I am in excellent health. 我身体状况极佳。

2. I feel healthier every day. 我每天感觉更加健康。

3. I am in the best health ever. 我拥有最佳的健康状态。

4. My health is in perfect balance. 我的健康状态处于完美平衡。

5. I have a strong immune system. 我的免疫系统强壮。

6. My body works to keep me healthy. 我的身体努力保持我的健康。

7. I find it easy to stay healthy. 我发现保持健康很容易。

8. I love being healthy. 我喜欢保持健康。

9. Being healthy is natural to me. 对我来说，保持健康是自然而然的事情。

10. I have a healthy glow. 我拥有健康的光泽。

11. I am healthy. 我是健康的。

12. I am grateful for being in good health. 我感谢自己身体状况良好。

单词记忆：

Enjoy 享受

Optimum 最佳的 之前有讲过 optimize 最佳化

Excellent 极佳

Heath, healthy 健康，健康的

Perfect 完美

Balance 平衡

Immune system 免疫系统

Natural 自然的 nature 大自然

Glow 光泽、光芒

Be grateful for 为...感恩

今日健身挑战：

- 10 Squats 10个深蹲

- 15 Sec Plank 15秒平板支撑

- 5 Push Ups 5个伏地挺身

- 10 Crunches 10个仰卧起坐

为什么拥有健康对于圆梦的重要性：

1. 能量和耐力： 拥有良好的健康状态意味着你有足够的能量和体力去追求梦想。实现梦想通常需要长时间的努力和持之以恒的工作，而健康的身体能够支撑你应对挑战。

2. 专注和效率： 良好的健康状态有助于提高注意力和专注力。这意味着你能更有效地管理时间，更加专注地投入到实现梦想的工作中。

3. 心理健康： 身心健康相互关联。拥有健康的身体有助于维持积极的心理状态。在追求梦想的过程中，积极的心态和抗压能力是非常重要的。

4. 克服挑战： 追求梦想的过程中，你可能会遇到各种困难和挑战。拥有强健的身体可以提高克服这些挑战的能力，使你更具韧性。

5. 持久力： 实现梦想往往是一个长期的过程。拥有健康的生活方式和身体状态可以确保你有足够的持久力，不轻言放弃，坚持不懈地追求梦想。

总的来说，健康的身体是通向梦想实现的基石，为你提供了实现目标所需的身心资源。

最近心情：

最好的疗愈就是在家里，我回到了台湾，找到了接下来半年的落脚处，想要读西班牙语还有考领队和导游的证照，休息一下再出发！上一年有一些遗憾希望2024还能弥补过来！接下来下一站再回去峇里岛然后去泰国再前进越南旅居、2025年可以去参与泰国的泼水节然后再回去冰岛度过夏天，然后再前进中南美洲，这次必须一路下探不折返了！但是人算不如天算，我也相信宇宙会有最好的安排！

公众微信：Englishfit

回顾2023年的21天挑战第11天问题

中文：今年最美好的瞬间是什么？

英文：What was the most beautiful moment for you this year?

There were so many beautiful moments for me this year, but if I have to pick one, I would say it was the time when I saw New Year’s Eve’s Firework at Reykjavik church. It was one of my dreams that came true.

今年对我来说有很多美好的时刻，但如果我必须挑选一个，我会说那是我在雷克雅维克教堂看到跨年烟火的时刻。那是我梦想成真的其中一个瞬间。

公众微信：Englishfit

回顾2023年21天挑战Day 4

中文：今年你有没有达成自己设定的目标？有没有新的期望？

英文：Did you achieve the goals you set for yourself this year? Any new expectations?

回答：No, I didn’t achieve the goals I set for myself but I’m still very content at what I have done so far. I’m hoping my business next year would grow more steadily and I can invest in getting more new customers.

我并没有实现我为自己设定的目标，但对于迄今为止所做的事情，我仍然感到非常满足。我希望明年我的事业能够更稳健地成长，并且我能够投资开发更多新客户。

公眾微信：Englishfit

回顾2023年的问题：

中文：能分享一个让你感激不已的时刻吗？

英文：Can you share a moment this year that you are immensely grateful for?

回答：

My good friend Omar came to Taiwan to visit me from the States and we planned a five-day trip around Taiwan. The moment when I saw him at the airport and when he still insisted on helping me carry my backpack, I was immensely touched.

我的好朋友Omar从美国来台湾探访我，我们计划了一个为期五天的台湾之旅。当我在机场看到他的那一刻，而他坚持要帮我提行李背包的时候，我深感动容。

公众微信号：Englishfit

回顾2023年21挑战Day 2的问题：

你在自我成长方面有哪些发现或突破？

What discoveries or breakthroughs have you had in personal growth?

Hello. You're listening to fly with Lily. I'm your new friend, Teddy. Teddy Goitom. I'm from Sweden, but my roots are from Ethiopian Eritrea. I'm in Chiang Mai, Thailand right now because I am escaping the winter of Sweden. And I'm a producer. I've been doing documentaries. And now in my free time, I am discovering myself and I'm discovering the world. And my dream is to continue discovering the world and meeting people, creating new relationships. And today I'm asked a question by Lily, and the question is, what discoveries or breakthroughs have you had in personal growth? So as a documentary filmmaker, I have been for the past 20 years, been working a lot and traveling, of course, but I've never taken, actually a pause and been thinking about what is it that is driving me and what is it I want to do my next step. And a couple of years ago, I decided to take a break and because I wanted to understand what it is that I want to learn more about. And I found that I was in the film industry. I was not growing. I was not learning. I came to a point where I just felt that I want to do something totally new. So I decided to study. And I decided to go to the university and study art market economy, because I've always been interested as a young person into art. My family took me to museums and I got an opportunity to see art through friends also. So I'm now discovering that new path. And that's it. And thanks for listening. 

你好，你正在收听的是《学英语环游世界》。我是你的新朋友泰迪。泰迪·戈伊托姆。我来自瑞典，但我的根源来自埃塞俄比亚厄立特里亚。我现在在泰国清迈，因为我想逃避瑞典的冬天。我是一名制片人。我一直在制作纪录片。现在在空闲时间里，我正在发现自己，也在发现这个世界。我的梦想是继续发现这个世界，结交朋友，建立新的关系。今天莉莉问了我一个问题，问题是，你在个人成长方面有什么发现或突破？作为一名纪录片制片人，过去20年里我一直在工作和旅行，当然，但我从未真正停下来思考过是什么推动着我，以及我下一步想做什么。几年前，我决定休息一下，因为我想了解更多我想学习的东西。我发现在电影行业，我没有成长，我没有学到东西。我到了一个只想做一些全新事物的地步。所以我决定去读书。我决定去大学学习艺术市场经济，因为我一直对艺术感兴趣，作为一个年轻人，我的家人带我去参观博物馆，我也通过朋友有机会欣赏艺术。所以我现在正在发现这条新的道路。就是这样，谢谢你的聆听。

单词记忆：

1.Escaping - 逃离

2.Producer - 制片人

3.Documentaries - 纪录片

4.Discovering - 探索、发现

5.Relationships - 关系、人际关系

6.Breakthroughs - 突破、重大进展

7.Filmmaker - 电影制片人

8.Opportunity - 机会

9.Museums - 博物馆

10.Economy - 经济

公众微信：Englishfit

回复 “2023” 参加“回顾2023年日记打卡”！

2023年的回顾问题：

Day 1: 

今年，你最引以为傲的成就是什么？What achievement are you most proud of this year?

I started a 6-week mini-retirement camp this year, and so far I’ve had 15 members participate in the project. 今年我开启了6周的迷你退休营，然后有十五个学员参加了这个机会。

公眾微信號：Englishfit

30-Day Gratitude Journal Challenge

30天感恩日记打卡挑战

Day 1: What are you grateful for today?

第一天：今天要感谢的是？

Day 2: What little blessings and miracles did you experience today?

第二天：今天有经历什么样小感动和奇迹？

Day 3: What do you most love about yourself?

第三天：你最喜欢自己什么地方？

Day 4: What about you makes you special?

第四天：你最与众不同的地方？

Day 5: What risk are you most grateful for having taken?

第五天：过去做过什么有风险的事情，但今天的你很感谢有付诸行动？

Day 6: How can you express gratitude for something you desire?

第六天：你怎么对你渴望的事情表示感恩？

Day 7: Who are you most grateful for in your life and why?

第七天：在你生命里你最感谢谁，为什么呢？

Day 8: What relationships make your life feel rich and full?

第八天：你生命中的什么关系让你觉得最丰富？

Day 9: Write why you are grateful for your proudest accomplishment.

第九天：写下你最值得感谢和骄傲的一件成就。

Day 10: What has helped you become more of who you are?

第十天：什么事件帮助你成为你今天的样子。

Day 11: What is your favorite emotion to feel?

第十一天：你最喜欢感受什么样的情绪？

Day 12: What painful experience has helped you grow?

第十二天：过去什么样的痛苦经历帮助你成长？

Day 13: What did you learn from the last challenge you overcame?

第十三天：你从过去克服过的挑战学会了什么？

Day 14: How can you inject more gratitude into a current challenge?

第十四天：你怎么在你现在面临的挑战之中注入更多的感恩之情？

Day 15: Write down your favorite affirmations that make you feel good.

第十五天：写下你最喜欢的正面的肯定句。

Day 16: How can you add gratitude to a situation you want to improve?

第十六天：怎么在你现在想要改进的情况下注入更多的感恩之情？

Day 17: Describe the last time you felt pure joy.

第十七天：描述最近一次感到纯粹快乐的时候。

Day 18: What is the best gift you’ve ever received?

第十八天：你收到最棒的礼物？

Day 19: What have you manifested that you are super grateful for?

第十九天：目前发生在你生命中最感谢的人／事是什么？

Day 20: What experiences have strengthened you?

第二十天：什么样的经验让你更坚强？

Day 21: Describe the last time your heart was overflowing with love.

第二十一天：描述最近一次心里感受到满满的爱的体验？

Day 22: What activities do you most enjoy doing?

第二十二天：你最喜欢从事什么样的活动呢？

Day 23: What are you afraid of? How is this fear a good thing?

第二十三天：你最害怕什么事？这件事在你生命中有没有正面的影响呢？

Day 24: What fears have you overcome that made you stronger?

第二十四天：哪一个你克服的恐惧让你变得更强大？

Day 25: Describe the last time you laughed so hard you almost peed.

第二十五天：描述上次你笑到哭（尿）的一次体验？

Day 26: What everyday items are you most grateful for?

第二十六天：哪一件每天的用品让你觉得很感恩？

Day 27: What’s your top goal right now and why are you grateful for it?

第二十七天：你的首要目标是什么？你为什么觉得很感恩呢？

Day 28: What do you already have that you want more of?

第二十八天：你想要拥有更多的...

Day 29: Describe the last time you did something nice for someone.

第二十九天：描述上次你为别人做的好事。

Day 30: Write about what you want to manifest as if it is already yours.

第三十天：描述你想要在生命中拥有的任何事情，仿佛你已经有了它们一样。

公众微信号：Englishfit

Day 3: What do you most love about yourself?

第三天：你最喜欢自己什么地方？

Hello. You're listening to Fly with Lily. I'm your new friend, Lisa. Imogen Eldridge. I'm originally from the UK, England. I'm currently in Dubai in the United Arab Emirates because I have decided to become a resident here and to make the Middle East my home. After years of being a digital nomad and travelling from country to country, I now really want a base and have decided to stay in Dubai. By profession, I'm a journalist and also a travel blogger, so I write about solo female travel, and I travel around by myself and recommend different countries for women to travel to. In my spare time. I love storytelling and creative writing. I really like boxing as well. I think it's really important to keep fit, and I also run, and I also read and concentrate on personal development because it's really important to keep evolving in this world. Today, I will be answering a question posed by Lily. So the question is, what do you most love about yourself? It took me a long time to even realise that I was worthy of love, so I think what I love about myself the most is that I'm now accepting of who I am and that I am very different from other people and that that's okay. And everybody is unique, and they all have their own gifts to offer. And I'm really happy being the woman that I have now become. So thank you so much, Lily, for allowing me to be on your podcast. And take care, everybody.

你好。您正在聆听《学英语环游世界》节目。我是你的新朋友，莉莎（Lisa）。伊莫金·艾尔德里奇（Imogen Eldridge），我原来来自英国，目前居住在阿拉伯联合酋长国的杜拜，因为我已经决定成为这里的居民，把中东当作我的家。在成为一名数字游牧民、穿越各国的多年后，我现在真的想要一个固定的基地，决定留在杜拜。我是一名记者，同时也是一名旅行部落客，我写有关独自旅行的文章，并在空闲时间以独自旅行并推荐不同国家给女性旅行者。我热爱故事和创意写作。我也很喜欢拳击，我认为保持健康很重要，我还慢跑，并专注于个人发展，因为在这个世界上保持进步非常重要。今天，我将回答莉莉提出的一个问题。所以问题是，你最喜欢自己的什么地方？我花了很长时间才意识到自己是值得被爱的，所以我认为我最喜欢的是我现在接受了自己，我和其他人很不同，而这是可以接受的。每个人都是独特的，都有自己的礼物要奉献。我很高兴成为我现在的这个女人。非常感谢你，莉莉，让我参与你的播客。大家保重。

单词记忆

1. Resident (居民): (n.) A person who lives in a specific place.

2. Digital Nomad (数字游牧民): (n.) An individual who works using technology and travels to different locations.

3.Solo Female Travel (单独女性旅行): (n.) The act of a woman travelling alone, exploring different countries.

4. Base (基地): (n.) The main place where a person lives or works.

5. Storytelling (讲故事): (n.) The art of using words to tell a story.

6. Boxing (拳击): (n.) A sport where two people engage in a match of punching, usually with padded gloves.

7. Accepting (接受的): (adj.) Willing to accept or open to something.

8. Evolve (演变): (v.) To develop or change over time.

9. Worthy (有价值的): (adj.) Having value or importance.

10. Unique (独特的): (adj.) Distinctive and different from others.

Lisa的联系方式：

girlabouttheglobe@me.com

Lisa Imogen Eldridge is a self-confessed solo travel addict. She runs the blog, Girl about the Globe, an award-winning solo female travel blog for socially conscious travellers; empowering women to travel solo and making a difference to the lives of vulnerable girls about the globe.

莉莎·伊莫金·艾尔德里奇是一位自称狂热独自旅行的人。她运营着”Girl about the Globe”博客，这是一个屡获殊荣的独自女性旅行博客，专为有社会意识的旅行者而设，鼓励女性独自旅行，并在全球对贫困女孩的生活产生积极影响。

公众微信号：Englishfit

Day 21: Describe the last time your heart was overflowing with love.

第二十一天：描述最近一次心里感受到满满的爱的体验？

Hello. You're listening to Fly with Lily. I'm your friend Christian. I'm from Spain and New Zealand. I'm in Chiang Mai now because I'm working and traveling around Southeast Asia. I work as a love mentor. And in my free time, I love rock climbing. My dream is to I'm already living my dream, actually. Today I'm asked a question by Lily, and the question is 23. Yeah. Describe the last time your heart was overflowing with love. That's a beautiful question. Well, it was, like, a really good experience for me. I remember I was in Ireland and I was reading my book. I was in the living room, right? And then at some point, I remember there was this guy that came over and he sat down. He was just I don't know, just in the living room. And at first, I felt this urge to go talk with him, even though I don't know why, but I was like, I distrusted that urge. And I was like, okay, no, let's just like because I thought, maybe he's alone. Maybe he wants to talk with someone, I don't know. But then I was like, no, I mean, this urge feels really weird. So I just let it pass. I let it pass. And then after a while, he opened a shelf from down the I don't know, the seat that he was on. And there were a lot of books. So I started speaking with them, and we were chatting and we were talking about books and we were showing each other's soundtrack list and we were talking about where we came from we were doing and what was interesting is that while all this interaction was happening, I thought, wow, this is love. It's completely uninterested. No one wants anything out of that interaction but disconnect with another human being with no expectations whatsoever. And I thought, wow, if this is not love, what is? Right? And then eventually the woman from the pub crawl came over to pick him up. We said goodbye, and I was left like, wow. Feeling so much love inside. I'm like, wow. For so long, I thought that love had to do with trying to flirt with a girl or with a guy or that dance with another person, but actually realizing that love is mundane and easy and it does not ask anything from you. It's just simply there all the time. So yeah, well, that's it. Thank you for listening.

你好，你正在聆听《与莉莉一起飞》。我是你的朋友克里斯蒂安。我来自西班牙和新西兰。我现在在清迈，因为我正在东南亚工作和旅行。我是一名爱情导师。在我的空闲时间，我喜欢攀岩。我的梦想实际上正在我生活中实现。今天莉莉问了一个问题:描述你的心最后一次充满爱的时刻。那是一个美好的问题。嗯，对我来说真的是一个很好的经历。我记得我当时在爱尔兰，正在看我的书。我在客厅，对吧？然后在某一刻，我记得有个家伙过来坐下。他只是我不知道，只是在客厅。一开始，我感到有这种冲动要去和他说话，尽管我不知道为什么，但我像是不信任那种冲动。我想，也许他一个人。也许他想和别人说话，我不知道。但后来我想，不，我是说，这种冲动感觉很奇怪。所以我就让它过去了。我让它过去。然后过了一会儿，他打开了他坐在下面的一个架子。那里有很多书。所以我开始和他聊天，我们聊天，互相展示彼此的音轨清单，我们谈论我们来自哪里，我们在做什么，有趣的是在所有这些互动发生的时候，我想，哇，这就是爱。它完全没有兴趣。没有人在这次互动中想要得到任何东西，只是与另一个人断开联系，没有任何期望。我想，哇，如果这不是爱，那是什么呢？对吧？然后最终酒吧爬行的女士过来接他。我们道别了，我留下来，感觉心中充满了爱。我就像，哇。很长一段时间以来，我以为爱是试图和一个女孩或一个男孩调情或与另一个人跳舞有关的，但实际上意识到爱是平凡而容易的，它不要求任何你的东西。它只是一直在那里。所以，嗯，就是这样。谢谢你的倾听。

单词记忆：

1.Overflowing: (adj.) Filled or supplied with a great quantity; more than full.

Example: His heart was overflowing with joy on his wedding day.

中文解释： 充满、溢出的；充满丰富的感情或事物。

2.Resonate: (v.) Evoke a feeling of shared emotion or belief.

Example: The musician's words resonated with the audience, creating a deep connection.

中文解释： 引起共鸣；唤起共同的情感或信仰。

3.Urgency: (n.) The state of being urgent; requiring swift action.

Example: There was a sense of urgency in her voice as she explained the situation.

中文解释： 紧急；需要迅速行动的状态。

4.Mundane: (adj.) Lacking interest or excitement; dull.

Example: Everyday tasks can become mundane if not approached with creativity.

中文解释： 平凡的；缺乏兴奋或刺激的；乏味的。

5.Disconnect: (n.) A lack of connection or harmony; a disassociation.

Example: The misunderstanding caused a temporary disconnect between the friends.

中文解释： 断开；缺乏连接或和谐；脱节。

6.Flirt: (v.) Behave as though attracted to or trying to attract someone, but for amusement rather than serious intentions.

Example: She liked to flirt with her classmates, making school more enjoyable.

中文解释： 调情；表现得像是被吸引或试图吸引某人，但只是出于娱乐而非认真的意图。

7.Expectation: (n.) A strong belief that something will happen or be the case.

Example: Managing expectations is crucial for a successful project.

中文解释： 期望；对某事发生或成为事实的强烈信念。

8.Distrust: (n.) Lack of trust or confidence in someone or something.

Example: The history of betrayal led to a deep sense of distrust.

中文解释： 不信任；对某人或某事缺乏信任或信心。

9.Crawl: (n.) A visit to a number of bars or clubs in a single evening, as a form of entertainment.

Example: The group decided to go on a pub crawl to experience the local nightlife.

中文解释： 酒吧漫游；在一个晚上参观多家酒吧或具乐部，作为一种娱乐形式。

10.Guidepost: (n.) A sign or marker that indicates a direction or boundary.

Example: Setting clear goals acts as guideposts on the journey to success.

中文解释： 标志；指示方向或界线的标志或标记。

公眾微信號 Englishfit

Day 12: What painful experience has helped you grow?

第十二天：过去什么样的痛苦经历帮助你成长？

Hello. You're listening to Fly with Lily. I'm your new friend, Geoff. I'm from Virginia in America. I'm in Thailand now because I'm retired and living here. In my free time, I like to ride around Chiang Mai on my motorbike. And my dream is to just continue living here the way I am. Today I'm asked a question by lily, and the question is, what painful experience has helped me grow? And I would say ice plunging is painful, but it really makes me aware of my body's reaction and panic and how my mind treats my body when I panic. And I think that is how it helps me grow. So that's it. Thanks for listening. Have a great day.

你好。你正在收听《与莉莉一起飞》。我是你的新朋友杰夫。我来自美国弗吉尼亚州。我现在身处泰国，因为我已经退休并定居在这里。业余时间，我喜欢骑着我的摩托车在清迈四处游玩。我的梦想就是继续过着我今天这样的生活。莉莉问了我一个问题，那就是哪个痛苦的经历帮助我成长？我会说冰浴是痛苦的，但它真的让我意识到我的身体反应和恐慌，以及当我恐慌时我的思维如何对待我的身体。我认为这就是它如何帮助我成长的原因。就是这样。谢谢你的聆听。祝你有美好的一天。

單詞記憶：

1.Retired:

中文解释: 退休的

英文解释: Having withdrawn from one's work, business, or active life, typically due to age.

2.Motorbike:

中文解释: 摩托车

英文解释: A motorcycle, a two-wheeled motor vehicle.

3.Plunge:

中文解释: 跳水，突然下降

英文解释: To jump or dive quickly and energetically, or to fall suddenly.

4.Aware:

中文解释: 察觉的，意识到的

英文解释: Having knowledge or perception of a situation or fact.

5.Panic:

中文解释: 恐慌，惊慌

英文解释: A sudden feeling of fear or anxiety that prevents reasonable thought and action.

6.Reaction:

中文解释: 反应

英文解释: An action performed or a feeling experienced in response to a situation or event.

7.Grow:

中文解释: 成长，增长

英文解释: To develop and mature physically, mentally, or emotionally; to increase in size, amount, or intensity.

8.Plunge (in the context of ice plunging):

中文解释: 冰浴

英文解释: Immersing oneself in cold water, often for health or recreational purposes.

9.Perception:

中文解释: 感知，知觉

英文解释: The ability to see, hear, or become aware of something through the senses.

10.Energetically:

中文解释: 精力充沛地

英文解释: In a manner characterized by enthusiasm, vigor, or active engagement.

参加迷你退休体验营

申请预约30分钟的免费谘询通话

写信到boss@flywithlily.com

标题：Fly with Lily

今日格言 

Only through self-awareness can one achieve true success. —George Washington 只有自我觉察，才能达到真正的成功。—乔治·华盛顿 

Day 26 自我察觉挑战 

How do I response to bad and inconvenient news? 我是如何面对不好而且对我不利的新闻？ 

Usually, I am quite indifferent because news often focuses on negative events rather than positive ones. For instance, with issues like various infectious diseases and wars, I believe the chances of them affecting me are very small. If they do happen, I think they are there to teach me something. 

I could feel depressed sometimes when I take the news to heart, but it is usually brief. I tend to view things more normally, believing that people create their own destiny. 

For a better response, I hope to take more proactive actions: 

-Becoming healthier 

-Advocating for love and peace 

-Actively managing finances and making money 

通常我都是比较无感，因为对于“新闻”总是报忧不报喜～～～ 例如像现在各种传染病、战争的问题，因为我认为发生在我身上的机率太小了如果真的发生可能也是在教我一些事情。 

当我把事件放在心上时，我也会有忧郁的时候但是其实很短，比较会是正常心看待，认为人自己的命运是自己创造出来的。 

更好的回应，希望自己用更积极的行动来回应 

**变得更健康 

**倡导爱和平 

**积极理财和赚钱 

“30日自我觉察的挑战”可以透过以下管道下载 

Line的官方帐号是@flywithlily 

微信的官方帐号是 Englishfit 

回覆“觉察”的英文 awareness 

当然也可以透过我的网站flywithlily.com/30 下载过去的现在的所有挑战 

公众微信号：Englishfit

Day 26: What everyday items are you most grateful for?

第二十六天：哪一件每天的用品让你觉得很感恩？

Hello. You're listening to Fly with Lily. I'm your new friend, John. I'm from the United States. I'm in Chiang Mai now because I'm saving money on living expenses while getting a master's degree online. I'm a graduate student and a teacher. In my free time, I read and go to the gym. My dream is to start an educational YouTube channel. 

你好。你正在收听《与莉莉一起飞》。我是你的新朋友约翰。我来自美国。我现在身处清迈，因为我正在通过在线方式攻读硕士学位，节省生活费用。我是一名研究生和一名教师。业余时间，我喜欢阅读并去健身房。我的梦想是开办一个教育类的YouTube频道。

Today I'm asked a question by Lily. What everyday items are you most grateful for? So I brought one really heavy or two really heavy items with me to Chiang Mai from America that most people would not bring. And those heavy items are two glass leftover containers. They're very high quality. You can put them in the oven or the microwave. And I'm really grateful for these because they give me a lot of options. They keep leftovers fresh much longer than a normal box would. 

今天，莉莉问了我一个问题，那就是你最感激的日常物品是什么？所以我从美国带到清迈的有两个很重的东西，大多数人可能不会带着来。那就是两个玻璃的保鲜盒。它们质量很好，可以放进烤箱或微波炉。我真的很感激它们，因为它们给了我很多选择。它们比普通的盒子能够更长时间地保持剩菜的新鲜。

So I can cook something and eat it three or four days later, and it's perfectly fresh, and that's hard to achieve. And because of these containers, I can cook, like, a large meal with three different helpings, and then I have food today, tomorrow, and the next day or later in the week, if I so choose. They're also excellent because they're glass and they deal with heat well. You can cook instant noodles, or you can cook oatmeal in them. 

所以我可以煮一些食物，然后在三四天后吃，它还是非常新鲜的，这是很难实现的。由于这些容器，我可以做一顿有三个不同部分的大餐，然后今天、明天以及下一天或者是这周后期，我都有食物可以吃，这是非常方便的。它们也非常棒，因为它们是玻璃的，对抗热很有用。你可以在里面煮方便面，或者煮燕麦粥。

So they've really expanded my dietary options. And they also help save money, because you can keep your leftovers, and you can eat cheap stuff like instant noodles and oatmeal. So even though they're heavy and I don't like taking them to the airport, they're really convenient, and they give me a lot of benefits. So that's a simple, everyday item that I'm grateful for. That's it. Thanks for listening.

所以它们真的扩大了我的饮食选择。而且它们还有助于省钱，因为你可以留下剩菜，然后吃一些便宜的东西，比如方便面和燕麦粥。所以尽管它们很重，我不喜欢带它们去机场，但它们真的很方便，给了我很多好处。这就是我感激的简单日常物品。就是这样。谢谢你的聆听。

单词记忆

1. Living Expenses:

中文解释: 生活费用

英文解释: The cost of basic necessities needed to maintain one's standard of living.

2. Educational YouTube Channel:

中文解释: 教育性YouTube频道

英文解释: A YouTube channel that focuses on providing educational content, often related to specific subjects or skills.

3. Leftover Containers:

中文解释: 剩菜盒，保鲜盒

英文解释: Containers used for storing and preserving leftover food for future consumption.

4. Dietary Options:

中文解释: 饮食选择

英文解释: The range of choices available to an individual in terms of what they eat on a regular basis.

5. Microwave:

中文解释: 微波炉

英文解释: An appliance that cooks or heats food by exposing it to microwaves.

6.Achieve:

中文解释: 达到，实现

英文解释: To successfully bring about or reach a desired objective or result.

7. Convenient:

中文解释: 便利的

英文解释: Fitting in well with a person's needs, activities, and plans; easy to use or obtain.

8. Expensive:

中文解释: 昂贵的

英文解释: Costing a lot of money; having a high price.

9. Preserve:

中文解释: 保持，保存

英文解释: To keep something in its original state or in good condition.

10.Standard of Living:

中文解释: 生活水平

英文解释: The level of wealth, comfort, and material goods that a person or community has.

公众微信号：Englishfit

Day 22: What activities do you most enjoy doing?

第二十二天：你最喜欢从事什么样的活动呢？

Hi, you're listening to Fly with Lily. I'm your new friend Sarah. I'm from Germany. I'm in Chiang Mai right now because I love Thailand and Thai food and the tropical weather. I'm a contractor for a German insurance company, and in my free time, I enjoy doing yoga, and I meditate, and I love hosting people and just have people around me. My dream is to have a co-working space again. Today I'm asked a question by Lily. What activities do you most enjoy doing? Yeah, so the activities I most enjoy doing is actually hosting dinner parties, 

你好，你正在收听《學英語環遊世界》。我是你的新朋友莎拉。我来自德国。我现在身处清迈，因为我喜欢泰国、泰国美食和热带的气候。我是一家德国保险公司的承包商，业余时间里，我喜欢做瑜伽，冥想，还喜欢招待人，让身边有更多的朋友。我的梦想是再次拥有一个共享工作空间。今天，莉莉问了我一个问题，那就是你最喜欢做的活动是什么？是的，我最喜欢做的活动实际上是主持晚餐派对。

Because first, I don't think I'm a great chef, but it is not so much about the food or it is not so much about how you set up the table or how much time you spend preparing or have everything looking instagrammable. It is more like inviting people over a meal and sharing a meal, because everyone eats at least once a day. So this is something everyone would give you a yes. And even if you're not great in cooking, dinner parties can also be set up at potlucks, so people just bring their own little dishes, and then you share a meal together. And when you combine this with a little bit of maybe questions or just maybe even a theme or something, it's a great opportunity to serve community and to get to know new people. You can make new people easy. You can strengthen and maintain the relationships you have with friends and family. People can even bring other people so you can expand the community you have. So, yeah, I think hosting dinner parties is a fun way to be social in a healthy way. Yes, that's it. Thanks for listening.

因为首先，我不认为自己是一位出色的厨师，但这并不太关乎食物，也不太关乎如何摆设桌子，或者你花多少时间准备，或者是否让一切看起来像是可在Instagram上分享的。更多的是邀请人们共进一顿饭，分享一顿饭，因为每个人至少每天都要吃一次饭。这是每个人都会答应的事情。即使你不擅长烹饪，晚餐派对也可以搞成聚餐，每个人带自己的小菜，然后大家一起分享一顿饭。当你将这与一些问题、主题或其他东西结合在一起时，这是一个服务社群、结交新朋友的绝佳机会。你可以轻松结交新的朋友，巩固和维护与朋友和家人的关系。人们甚至可以带来其他人，这样你就可以扩大你的社群。所以，是的，我认为主持晚餐派对是以一种健康的方式社交的有趣方式。就是这样。感谢你的聆听。

单词记憶：

1.Contractor:

中文解释: 承包商

英文解释: A person or company that undertakes a contract to provide materials or labor to perform a service or do a job.

2.Instagrammable:

中文解释: 适合Instagram分享的

英文解释: A term used to describe something that is visually appealing and suitable for sharing on the social media platform Instagram.

3.potlucks:

中文解释: 可能是“potluck”和“spot”结合的词，指的是每个客人都带一道菜的社交活动。

英文解释: Likely a combination of "pot" and "spot," indicating a social gathering where each guest contributes a dish of food to be shared.

4.Co-working Space:

中文解释: 共同办公空间

英文解释: A shared office space where individuals from different businesses or freelancers work together in a communal setting.

5.Maintain:

中文解释: 保持

英文解释: To keep something in good condition or preserve it; to continue or persevere in an action or state.

6.Contemplation:

中文解释: 沉思

英文解释: The action of looking thoughtfully at something for a long time; deep reflective thought.

7.Fellowship:

中文解释: 团契，友谊

英文解释: A friendly association with others based on shared interests or common goals.

8.Contributor:

中文解释: 贡献者

英文解释: A person or thing that contributes something, especially money, to a cause.

9.Appealing:

中文解释: 有吸引力的

英文解释: Evoking interest, desire, or approval; attractive.

10.Mindfulness:

中文解释: 正念

英文解释: The quality or state of being conscious or aware of something; a mental state achieved by focusing one's awareness on the present moment.

今日感想：

在这个看似美好却又充满混乱的旅程中，我深刻体悟到一种内心的沉静，它超越了外在的表象，成为我珍视的宝藏。

生活的旅途中，我常常感受到绝望的阴影，尤其是在收入不稳定、孤独漂泊的时候。然而，这些挑战并不是生命的终结，而是成长的契机。在这片看似荒芜的土地上，我找到了内在的富足。

拥有稳定的收入和心仪的对象固然是幸运，但我发现，真正的安宁来自于对内心的慎独。在生活的喧哗声中，我学会了专注聆听内在的声音，理解那份对自我的深刻渴望。

或许我无法总是站在经济安全的高地，或者拥有一段稳定的感情。但这并不代表我缺少价值。透过独处的时光，我找到了属于自己的节奏，学会了与孤独为伍，并将其转化为灵感的源泉。

我想告诉听众，外在的表象并不总是生活的全部。尽管我曾经感受到绝望和想要逃离的冲动，但我也因此发现了内心的强大和平静。这是一段探索内在自我的旅程，不论身处何方，都能够找到属于自己的宁静之地。

让我们一同体悟生命的奥秘，学会珍惜当下，并在内心找到一片安宁的天地。或许，正是这份沉静，让我们能够在混沌中找到生活的真正价值。

公眾微信號：Englishfit

Day 19: What have you manifested that you are super grateful for?

第十九天：目前发生在你生命中最感谢的人／事是什么？

Hello. You're listening to Fly with Lily. I'm your new friend Michael. I'm from Colorado in the United States. I'm in Chiang Mai, Thailand, now because this is where I have been dreaming of coming. I am learning to code right now, and in my free time, I like to do lots of things hiking, biking, and in Chiang Mai, motorbiking. My dream is to be here now in Chiang Mai in the winter. And today I'm asked a question by Lily, which is what have you manifested that you are super grateful for? And actually being here in Chiang Mai is the thing that I've manifested that I'm super grateful for. I have been living in climates with winter for my whole life and have been wanting to experience a year without winter. And so I'm here in Southeast Asia and am living my dream of being warm and not experiencing any snow. And, yeah, I feel really grateful for that and for all of the people that have helped me make that happen. So that's it. Thanks for listening.

你好。你正在收听《与莉莉一起飞》。我是你的新朋友迈克尔。我来自美国科罗拉多州。我现在身处泰国清迈，因为这是我一直梦想来的地方。我目前正在学习编程，业余时间喜欢做很多事情，比如徒步、骑自行车，在清迈还喜欢骑摩托车。我的梦想是在冬天能够在清迈。今天，莉莉问了我一个问题，那就是你已经实现了什么让你非常感激的愿景？实际上，能够在清迈这个地方是我实现的让我非常感激的事情。我一直生活在有冬天的气候中，一直想体验一年没有冬天的生活。所以我来到了东南亚，正在实现我温暖、不见雪的梦想。是的，我为此感到非常感激，也感激所有帮助我实现这个梦想的人。就是这样。谢谢你的聆听。

单词记忆：

1.Motorbiking (骑摩托车)

Definition: Riding a motorcycle or engaging in the activity of motorcycling.

2.Manifested (实现)

Definition: Brought into reality; made evident or certain.

3.Grateful (感激的)

Definition: Feeling or showing appreciation and thankfulness for something.

4.Climate (气候)

Definition: The long-term pattern of weather in a particular area.

5.Experiencing (经历)

Definition: Going through or participating in events, situations, or activities.

6.Southeast Asia (东南亚)

Definition: The region of Asia that includes countries such as Thailand, Vietnam, Cambodia, and others.

7.Climates (气候)

Definition: The prevailing or typical weather conditions of a region.

8.Yearn (渴望)

Definition: Have an intense feeling of longing for something, typically something that one has lost or been separated from.

今日感想：

选择在东南亚打造自己的线上生意有许多原因，其中首要的是这里的生活成本相对较低，加上来自世界各地的人带来的文化多元，以及宜人的气候，尤其是没有冬天。和Michael一样，我非常感激能在这里生活，并且有机会结交志同道合的人，进而学习新语言和提升英语能力。

今天和一位来自瑞士的朋友一同品尝咖啡，我们竟然在咖啡厅里用西班牙语、英语以及泰语进行轻松的交谈，这样的体验真的让我感到不可思议！若我身处台湾，除非在大城市，或许有机会创造这样的多元交流，但我并不是特别喜欢大都市的环境。相较之下，清迈虽然是泰国的第二大城市，但步调相对较慢，人们更愿意交流，更亲切热情。这真的是一个特别宜人的地方。

Day 19: What have you manifested that you are super grateful for?

第十九天：目前发生在你生命中最感谢的人／事是什么？

Hello. You're listening to Fly with Lily. I'm your new friend Gelene. Originally from Southern California in the United States, I'm currently in Bali, Indonesia, because I've been traveling full time for the last three years and have a digital nomad lifestyle. Now, by profession, I'm a creative entrepreneur with a mission to help women live more meaningful lives through solo travel, transformation, meaningful connections, and play. And I do this through my own podcast, Travel Not to Escape, as well as community. In my free time, I love trying out different restaurants and cuisines, adrenaline activities, salsa, Bachata classes or spiritual classes like meditation and sound healing. And my dream is to make an impact through my work and create a business that impacts women from all over the world, making them more empowered to create and follow a vision for their life that makes them happy and fulfilled. 

你好。你正在收听《与莉莉一起飞》。我是你的新朋友Jelene。我原籍美国加利福尼亚南部，目前身处印度尼西亚的巴厘岛，因为在过去的三年里，我一直过着全职旅行和数字游牧的生活。我的职业是一名创意企业家，使命是通过独自旅行、转变、有意义的人际关系和嬉戏，帮助女性过上更有意义的生活。我通过自己的播客《Travel Not to Escape》和社群来实现这一使命。在业余时间，我喜欢尝试不同的餐厅和美食，进行肾上腺素活动，参加骚莎、巴恰塔课程，或者参加冥想和声音疗愈等属灵课程。我的梦想是通过我的工作产生影响，并创建一个影响来自世界各地的女性的企业，让她们更有力量去创造并追随让她们快乐充实的生活愿景。

So today I'll be answering a question posed by Lily, and that question is, what have you manifested that you are super grateful for? And I want to share that. When I was 20, I was studying abroad in Rome, and it was my first time out of the country, and I finally felt like this was the life I wanted to live, but then didn't know how to get back to this place when it came time for the program to end. So I promised myself within five years I would go back to Rome no matter what, and within ten, I would be living that life of travel and freedom again. And I'm so proud to have manifested that vision for my life. And those two guideposts really helped me live the life that I want now. So sometimes when you get that beautiful opportunity to see a glimpse of a life that you want, you have to cling on to that. There is a reason that it resonates in your soul. And I didn't know how I was going to live that life of travel, but I saw that possibility and I knew then that it was also possible for me too. And the details to get there were just that they were just details. And the important thing is the vision and feeling it in your soul. So that's it. Thank you so much for listening.

所以今天我将回答莉莉提出的一个问题，那就是，你已经实现了什么让你非常感激的愿景？我想分享的是，当我20岁时，我在罗马留学，那是我第一次出国，我终于感觉到这是我想要过的生活，但是当项目结束时，我不知道如何回到那个地方。因此，我向自己承诺，在五年内，无论如何都会回到罗马，而在十年内，我将再次过上那种旅行和自由的生活。我为能实现生活愿景感到自豪。这两个指引确实帮助我过上了我想要的生活。有时候，当你有机会看到你想要的生活的一瞥时，你必须紧紧抓住它。它在你的灵魂中共鸣是有原因的。我不知道我将如何过上那种旅行的生活，但我看到了那种可能性，我当时知道那对我来说也是可能的。到达那里的细节只是细枝末节。重要的是愿景，并在你的灵魂中感受到它。就是这样。非常感谢你的聆听。

今日感想：听了Geleen的分享，让我想起了2014年，那是我人生中最迷茫、最失落的时期。曾经我最热爱的旅游，因为柴米油盐和创业就渐渐的抛在脑后，当时，我因为开始了这个播客也是希望可以继续探索实现环球旅游的可能性，这个过程有痛苦也有甜美，我实现了我一直以来的旅游梦想。当时2014年我的实现的第一站是在圣诞节期间到了泰国的孤儿院做义工。这个经历成为我生命中的转折点，之后我踏上了更多不可思议的旅程。

现在，我仍然有很多地方想要去探索，这让我对生活充满了许多期待。旅行不仅为我带来了美好的回忆，更让我重新找回了生活的方向。感谢当初的勇气和开始这个播客的决定，让我有了这么多丰富的经历和机会。生命中的每一步都是一场冒险，我期待着未来还有更多精彩的探险等着我去发现。

Geleen的播客：

<Travel not to Escape>

参与的学英语环游世界播客：1517集

单词解释：

1.Digital Nomad (数字游牧民)

Definition: A person who works remotely, often through the use of digital technology, while constantly traveling to different locations.

2. Adrenaline (肾上腺素)

Definition: A hormone and neurotransmitter that plays a key role in the "fight or flight" response, often associated with excitement or intense physical activity.

3. Bachata (巴查塔)

Definition: A style of dance and music that originated in the Dominican Republic, characterized by romantic and rhythmic movements.

4. Empowered (赋予权力)

Definition: Made stronger and more confident, especially in controlling one's life and asserting one's rights.

5. Manifested (实现)

Definition: Brought into reality; made evident or certain.

6. Guideposts (指引标志)

Definition: Clear markers or points of reference that help guide one's decisions or actions.

7. Resonates (共鸣)

Definition: Elicits a positive response or connection, often on an emotional or spiritual level.

8. Solo Travel (独自旅行)

Definition: Traveling alone, without companions.

9. Transformation (转变)

Definition: A profound or major change in form, appearance, or character.

10. Sound Healing (声音疗愈)

Definition: The use of sound, such as singing bowls or chanting, as a therapeutic practice to promote physical, emotional, and spiritual well-being.

暫用的公众微信：Englishfit

第十天：什么事件帮助你成为你今天的样子？

Hello. You're listening to Fly with Lily. I'm your new friend Graham. I'm from Scotland. I'm in Chiang Mai. Now, because of work, I'm in advertising, and in my free time, I love to keep myself occupied with reading, with writing, and with watching movies. Today I'm asked a question by Lily, and that question is, what has helped you become more of who you are? Which is actually a great question, and I would answer that most simply by curiosity. Where I am right now in my career is an executive creative director, where I have to do advertising, communications for all kinds of things. Could be a mobile phone, one week, could be a hotel. So I always need to learn, always need to find out more about new products and people and cultures. And that has helped me not just professionally, but I would say, in my private life, curiosity, learning new things, meeting new people. I would say that's the main driver of becoming who I am. Thank you. 

你好。你正在收听《学英语环游世界》。我是你的新朋友格雷厄姆。我来自苏格兰，现在我在清迈。因为我的工作是在广告领域，业余时间里，我喜欢通过阅读、写作和观看电影来保持自己的兴趣。今天莉莉问了我一个问题，那个问题是，是什么帮助你更多地成为了你自己？这实际上是一个很好的问题，我会简单地回答是好奇心。我现在的职业是执行创意总监，我需要为各种各样的事情做广告和传播，可能是一部手机，可能是一家酒店。因此，我总是需要学习，总是需要了解更多关于新产品、人物和文化的知识。这不仅在职业生涯上对我有帮助，我会说在我的私人生活中，好奇心、学习新事物和结交新朋友是我成为现在的主要动力。谢谢。

单词记忆

1.Occupied (忙碌)

2.Executive Creative Director (执行创意总监)

3.Communications (传播)

4.Curiosity (好奇心)

5.Professionally (职业上)

6.Driver (动力)

7.Cultures (文化)

8.Mobile Phone (手机)

9.Advertising (广告)

10.Overseeing (监督)

今日感想：

今天和泰语班同学一起吃饭，特别是其中有位同年的女同学已经当上了三宝妈。听她分享最近带小孩的烦心和喜悦，真的让我感受到生活的多彩。虽然我目前还没有家庭，但她的分享提醒了我，让我更珍惜眼前拥有的一切。

尤其是她强调，不论我们身处何种处境，做了什么选择，我们都可以对自己说：“我现在正处于我应该在的地方，I'm exactly where I need to be.” 我并不是那么相信生命不能重来的说法，我深信每一天都有可能成为最好的一天。

嗯，有时候生活可能会感到孤独，但我持续积极地生活，为自己赋予生命的深意。我喜欢追随自己的兴趣，探索新事物，并在学习成长的过程中不断丰富自己。希望这样的分享能够触动在听这个播客的朋友们，提醒大家每天都有机会创造属于自己的最美好的时光。

現在你可以到 Fly with Lily 网站免費參與我們的30日贏得早起挑戰！

Day 10: What has helped you become more of who you are?

第十天：什么事件帮助你成为你今天的样子？

Hello. You're listening to Fly with Lily. I'm your new friend Adam. Originally from Reading, England, I'm currently in Chiang mai, Thailand, because I love the vibe of the city, and I was here for a couple of months in June and July this year. By profession, I'm a voice actor, editor, university examiner, and writer. In my free time, I love exploring new places, reading amazing fiction, journaling, playing piano, and cooking, amongst other things. My dream is to do exactly what I'm doing right now. But more seriously, I'd love to co-write a novel with chat GPT, which I'm in the process of doing right now. Today, I'll be answering a question posed by Lily: what has helped you become more of who you are? So I came travelling 16 months ago. I quit my job, which was really bringing me down. I'd recently received a management position at university and found that it wasn't for me. So travelling for 16 months has allowed me the time to develop meaningful relationships with people from all over the world and to experience new things on almost a daily basis. And because I've been travelling, I've had to find my own balance. And this has been really helpful for me to engage in healthy habits like meditating and journaling consistent exercise, and to be grateful for the wonderful life I'm now leading. And as a result, my self worth and self confidence has greatly, greatly improved. That's it. Thank you for listening. 

你好。你正在收听《学英语环游世界》。我是你的新朋友亚当。我原籍英格兰的雷丁，目前身处泰国的清迈，因为我喜欢这座城市的氛围，今年六月和七月我在这里呆了几个月。我是一名配音演员、编辑、大学考官和作家。在业余时间，我喜欢探索新地方，阅读很棒的小说，写日记，弹钢琴和烹饪，还有其他一些爱好。我的梦想就是做我现在正在做的事情。但更认真地说，我想与ChatGPT合作写一部小说，我现在正在进行中。今天，我将回答莉莉提出的一个问题：是什么帮助你更加成为真实的自己？所以，16个月前我开始了旅行。我辞去了让我感到沮丧的工作。我最近在大学获得了一个管理职位，发现那不适合我。因此，过去16个月的旅行让我有时间与来自世界各地的人建立有意义的关系，几乎每天都能体验新事物。由于我一直在旅行，我不得不找到自己的平衡。这对我来说非常有帮助，让我养成健康的习惯，如冥想和写日记，坚持锻炼，并感激我现在过的美好生活。因此，我的自尊和自信大大提高了。就是这样。感谢你的聆听。

单词记忆：

1.Examiner (考官)

Definition: A person who sets or marks an examination.

2.Co-write (共同撰寫)

Definition: To write together with someone else, collaborating on the creation of a literary work.

3.Meaningful (有意義的)

Definition: Significant and conveying a sense of purpose or importance.

4.Engage (參與)

Definition: To actively participate or become involved in something.

5.Consistent (一貫的)

Definition: Unchanging in achievement or effect over a period of time.

6.Meditate (冥想)

Definition: To engage in contemplation or reflection, often for relaxation or spiritual purposes.

7.Journaling (寫日記)

Definition: The practice of keeping a regular record of thoughts, experiences, or reflections in a journal.

8. Self-worth (自我價值)

Definition: The sense of one's own value or worth as a person.

9. Confidence (自信)

Definition: The feeling or belief that one can rely on oneself and one's abilities.

10.Grateful (感激的)

Definition: Feeling or showing appreciation and thankfulness for something.

现在你可以到 Fly with Lily 网站免费参与我们的30日赢得早起挑战！

Day 11: What is your favourite emotion to feel?

第十一天：你最喜欢感受什么样的情绪？

Hello. You're listening to Fly with Lily. I am your new friend, Bibiana Ford. My business name is called True Amor. Originally from the beautiful island of St. Lucia, I am currently living in London, England, because my mom wanted a better life for me and my siblings. I am a healing coach who helps women to fall in love with themselves wholeheartedly so that they can live and lead their best life from a place of true love. In my free time, I enjoy reading books on healing mindset and transformation. I do enjoy going on solo walks and giving quality time to my loved ones. My dream is to help as much(many) people to heal from past pain and to step into their beautiful self by giving themselves permission to fall in love with themselves wholeheartedly. Today, I'll be answering a question posed by Lily. What is your favourite emotion to feel? That will be love because you can make peace with your past life, find courage to live and enjoy your present life and future. That's it. Thank you for listening.

你好。你正在收听《学英语环游世界》。我是你的新朋友，Bibiana Ford。我的公司名字叫True Amor。我原籍圣卢西亚美丽的岛屿，目前居住在英格兰伦敦，因为我妈妈希望我和我的兄弟姐妹能过上更好的生活。我是一位療癒教练，帮助女性全心全意地爱上自己，以便她们可以从真爱的状态中过上并引领她们最美好的生活。在业余时间，我喜欢阅读有关治疗思维和转变的书籍。我喜欢独自散步，花时间陪伴我所爱的人。我的梦想是帮助尽可能多的人从过去的伤痛中康复，通过允许自己全心全意地爱上自己，迈向美好的自己。今天，我将回答莉莉提出的一个问题：你最喜欢感受的情绪是什么，那肯定是爱。因为你可以与过去和解，找到勇气过好现在的生活并享受未来。就是这样。感谢你的倾听。

Bibiana Forde, founder of True Amore, helping women to fall in love with themselves so that they can live their best life and know that they are worthy of achieving whatever they want in their life

单词记忆：

1.wholeheartedly (全心全意)

(adverb) With complete sincerity and commitment.

2.healing coach (治疗教练)

(noun) Someone who guides and supports individuals in their journey toward emotional and physical healing.

3.mindset (心态)

(noun) A set of attitudes or beliefs that shape one's behavior and thinking.

4.transformation (转变)

(noun) A profound change in form or appearance; a metamorphosis.

5.solo (单独的)

(adjective) Alone; without companions.

6.wholeheartedly (全心全意)

(adverb) With complete sincerity and commitment.

7.permission (允许)

(noun) Authorization or consent; the act of allowing.

8.fall in love with oneself (爱上自己)

(phrase) Developing a deep and positive connection with oneself.

9.courage (勇气)

(noun) The ability to confront fear or adversity with bravery.

10.past pain (过去的痛苦)

(phrase) Emotional distress or suffering experienced in the past.

Happy Thanksgiving! 感恩节快乐！现在就到 flywithlily.com/30 参加我们的30日挑战，让Lily做你一整年的生活、商业、和英语教练！

Day 8: What relationships make your life feel rich and full?

第八天：你生命中的什么关系让你觉得最丰富？

Hello. You're listening to Fly with Lily. I'm your new friend Mish, originally from Johannesburg, South Africa, and I'm currently on the Spanish island of Ibiza because this is where I work with some of my clients. By profession, I'm an energy coach, and in my free time, I love hanging out with friends, traveling, seeing new places, and keeping fit through a gym regime or hiking. My dream is to help as many people raise their vibration through exposure to my work so they can move out of a life of chaos and into a life of synchronicity. Today, I'll be answering the question posed by Lily: what relationships make you feel rich and full? Well, that was pretty easy for me. It's the relationship I have with myself because by focusing on the ways that I can evolve as a person, that I am specifically looking at how to raise my vibration, I get to create and live the life I've always wanted. So that's it, really. Thanks so much for listening, and I'm sending you many good vibes.

你好。你正在收听《学英语环游世界》。我是你的新朋友Mish，原籍南非约翰内斯堡，目前在西班牙的伊比沙岛工作。我的职业是一名能量教练，在业余时间，我喜欢与朋友一起度过时间，旅行，探索新地方，并通过健身或徒步保持健康。我的梦想是通过我的工作帮助尽可能多的人提升他们的能量频率，使他们摆脱混乱的生活，过上一种同步的生活。今天，我将回答莉莉提出的一个问题：什么样的关系让你感到充实和富有？嗯，这对我来说相当容易。那就是我与自己的关系，因为通过专注于我作为一个人可以如何进化，我特别关注如何提升我的能量频率，我得以创造并过上我一直想要的生活。就是这样，非常感谢你的聆听，我送给你许多好的能量。

单词记忆：

1.Vibration (振动) - 快速的粒子或波的振动。

2.Synchronicity (同步性) - 事件同时发生，看似有关联但无明显因果关系。

3.Regime (体制) - 做某事的系统化或有组织的模式。

4.Evolve (进化) - 逐渐发展，特别是从简单到复杂的形式。

5.Exposure (曝露) - 暴露于与某物接触的状态。

6.Chaos (混乱) - 完全的无秩序和混乱。

7.Relationship (关系) - 两个或更多人或事物之间的联系方式，或相互联系的状态。

8.Profession (职业) - 有薪的职业，尤其是涉及长时间培训和正式资格的一种。

9.Hiking (徒步旅行) - 进行长时间步行的活动，尤其是穿越乡村地区。

10.Johannesburg (约翰内斯堡) - 南非的一个城市。

Mish 的簡介：

Michelle Cachucho - Energy Coach & Integrator.

Website - www.riseupin.love

Insta - @rise.upinlove

Happy Thanksgiving! 感恩节快乐！现在就到flywithlily.com/30 参加我们的30日挑战，让Lily做你一整年的生活、商业、和英语教练！

Day 5: What risk are you most grateful for having taken?

第五天：过去有做过什么樣冒险的事讓今天的你很感谢有付诸行动？

Hello. You're listening to Fly with Lily. I'm your new friend, Andres. I'm from Colombia. I'm in Bucaramanga now because that's where I live. I'm a Spanish teacher, and in my free time, I love to play basketball. My dream is to travel the world and help others learn Spanish. Today I'm asked a question by Lily. The question is, what risk are you most grateful for having taken? I think that the risk that I took a couple of years ago when I was actually in high school, and I had to decide if I wanted to become, like, the class president, right? And at the time, I was a very shy person. And I remember a friend told me, hey, Andres, why don't you try to become class president? And I wanted to, so I ended up giving it a shot, and I ended up becoming class president, even though no one else ran with me, I ran by myself. And it was a really nice experience, because I had to speak in public, I had to speak to all the classrooms. I had to speak in front of the whole school, practically. And it really helped me break out of my shell. So I think that's the thing that I am most grateful for having taken is that risk. That's it. Thank you for listening.

你好。你正在收听《学英语环游世界》。我是你的新朋友安德烈斯。我来自哥伦比亚，目前居住在布卡拉曼加。我是一名西班牙语老师，业余时间喜欢打篮球。我的梦想是环游世界并帮助其他人学习西班牙语。今天，莉莉提出了一个问题：你最感激自己曾经冒过的风险是什么？我回想起几年前在高中时曾经冒过的风险，那时我必须决定是否要竞选班级主席。当时，我是一个非常害羞的人。一个朋友建议我：“嘿，安德烈斯，为什么不试试成为班级主席呢？”我很感兴趣，于是我决定一试，尽管没有其他人和我一同竞选，我是唯一的候选人。结果证明这是一次宝贵的经历。我不得不在公共场合演讲，对所有教室发表讲话，甚至在整个学校面前演讲。尽管一开始很有挑战，但这是一段有意义的旅程，帮助我打破了自己的局限。因此，我最感激自己曾经冒险竞选班级主席。就是这样。谢谢你的倾听。

“The breeze at dawn has secrets to tell you. Don't go back to sleep.” – Rumi

"晨风拥有要告诉你的秘密。不要再入睡。" — 鲁米

标题：Winning Morning Routine｜赢得早起仪式｜Day 30

这是第三十天“赢得早起”的任务信息：

Congratulations on making it to Day 30 of winning your mornings! Today, you are going to put together everything you tried and enjoyed over the last 29 days, and turn it into a routine that resonates with your needs. Use the space below to build your official, custom morning routine—and feel free to change it up each day if you so choose.

恭喜你完成了赢得早晨的30天旅程！今天，你将整合过去29天中尝试并喜欢的所有内容，并将其转化为适合你需要的仪式。在以下空间中建立你的自定义早晨例仪式，如果你愿意，可以每天进行更改。 flywithlily.com/30

参加迷你退休体验营

申请预约30分钟的免费谘询通话

写信到boss@flywithlily.com

标题：Fly with Lily

今日格言

Knowing yourself helps in knowing others. —John Locke 认识自己，才能认识他人。—约翰·洛克

Day 25 自我察觉挑战

How do I respond to someone who is different from me or whose ideals and beliefs I don't agree with or understand？ 我是如何面对和我不一样的人？

I find that I usually feel a bit at a loss/uneasy because I know I crave validation and desire more like-minded people around me. Now, I hope I will understand that the world is rich and diverse precisely because it has people with different thoughts and beliefs. I aim to listen, empathize, and take away useful information from these encounters.

我发现我通常会有点不知所措和不安，因为我知道我会想要需要被肯定的感觉，或者是渴望有更多志同道合的人在我身边，现在我希望我会知道这个世界就是会拥有和我不同想法和信念的人才丰富，可以去倾听、换位思考，和撷取有用的信息。

“30日自我觉察的挑战”可以透过以下管道下载

Line的官方帐号是@flywithlily

微信的官方帐号是 Englishfit

回覆“觉察”的英文 awareness 当然也可以透过我的网站flywithlily.com/30 下载过去的现在的所有挑战

“When I’m tempted to skip my morning routine or another form of self-care, I remind myself that I can better serve the people I love and the projects I care about when I start with me.” – Courtney Carver

"当我想要跳过我的早晨仪式或其他形式的爱自己的活动时，我提醒自己，只有在我从自己做起时，我才能更好地为我所爱的人和我关心的项目服务。" — 科特尼·卡弗

标题：Be flexible with yourself｜对自己弹性些｜Day 29

这是第二十九天“赢得早起”的任务信息：

As we approach the last day of this journey, I wanted to take a moment to encourage you if you are starting to feel overwhelmed. This workbook isn’t meant to be used as a way to turn your mornings into a chore list that you feel obligated to accomplish every single morning. Instead, use this as a way to build your perfect morning routine. If you don’t like one of the ideas, just don’t do it! This workbook is all about what you can do to make your mornings better—not worse.

当我们接近这个旅程的最后一天时，我想花一点时间鼓励你，如果你开始感到不知所措。这本工作手册不是用来将你的早晨转化为你每天早上都必须完成的任务清单的方式。相反，将其用作建立你完美的早晨例行程序的一种方式。如果你不喜欢其中的一个想法，那就不要做！这本工作手册是关于你可以做什么来使你的早晨变得更好，而不是更糟。

Review all the activities and exercises you've tried so far. Which did you like? 回顾迄今为止你尝试过的所有活动和练习。你喜欢哪些？

Which didn't you like? 你不喜欢哪一个活动？

Just because you like something does not necessarily mean you want to keep it due to various reasons. Which do you want to keep as part of your routine? 仅仅因为你喜欢某件事物并不一定意味着你想因为各种原因而将其保留。哪些活动你想要保留作为你例行程序的一部分？

免费加入我的30日赢得早起挑战

https://flywithlily.com/30

申请加入迷你退休营

https://flywithlily.com/discover

早起俱乐部：云雀实验室

https://flywithlily.com/5am

一对一谘询服务

https://flywithlily.com/coaching

Fly with Lily Podcast

https://flywithlily.com/mypodcast/

我的网站

https://flywithlily.com

社交媒体 FACEBOOK & LINE官方&微信官方帐号

FACEBOOK https://facebook.com/flywithlily

LINE官方帐号 https://line.me/R/ti/p/{flywithlily}

Instagram https://instagram.com/flywithlily

我在好学校的Podcast课程

https://hahow.in/cr/lily-podcaster

“I arise in the morning torn between a desire to improve the world and a desire to enjoy the world.” – E. B. White

"早晨醒来，我总是在改善世界的欲望和享受世界的欲望之间徘徊。" — E. B.怀特

标题: Have an activity/hobby to look forward to each day｜拥有一个每天都可以盼望的兴趣或活动｜Day 28

这是第二十八天“赢得早起”的任务信息：

No matter how many great things you do every morning, it can still be overwhelming to know that the rest of your day will be full of important things that you have to do. Having an activity or hobby to look forward to each day can help you stay motivated, and even inspire you to get all your responsibilities finished early! Knowing that you will be able to: do something fun at the end of your day can be a huge boost to your morale in the mornings.

无论你每天早上做多少出色的事情，都可能感到不知所措，因为你知道一天的其余时间将充满你必须完成的重要事情。每天都有一个期待的活动或爱好可以帮助你保持动力，甚至激发你提前完成所有责任的动力！知道你将能够在一天结束时做一些有趣的事情可能会大大提高你早上的士气。

What are some things you enjoy doing but stopped? 有哪些事是你曾喜欢作但停止的？

What are some hobbies you think would be interesting to try? 有哪些爱好是你觉得可以尝试的？

“I like my coffee black and my mornings bright.” – Terri Guillemets

"我喜欢喝黑咖啡，也喜欢明亮的清晨。" — 特里·吉列梅特

标题：Keep a Neat Workspace｜保持工作区的清洁｜Day 27

这是第二十七天“赢得早起”的任务信息：

Whatever you do for work, there is a space where it happens; and this space can become very cluttered over time. This clutter can slow you down as you try to get your day started, and make it much more difficult to accomplish the tasks you need to. However, by taking the time to straighten up every day, you can show up for work knowing that you have set yourself up for success instead of stress. Below, create a checklist of things to run through each day before leaving your office and make this your routine.

不论你从事什么工作，都会有一个发生工作的地方；而这个地方随着时间的推移可能变得非常混乱。这种混乱可能会在你试图开始一天的工作时使您变得缓慢，并且使你更难完成所需的任务。然而，只要每天花点时间整理一下，你就可以准备好投入工作，知道自己已经为成功而不是压力做好了准备。在下面，创建一个每天在离开办公室之前需要检查的事项清单，并将其纳入你的例行程序中。

例如：Define tomorrow's focus 想好明天工作需要专注的主题、List your smaller to dos for tomorrow 列出明天较小的必做清单、Note tomorrow's appointments 纪录明天的会议、Clear the desk 整理书桌、Open/Sort mail 打开/整理邮件、Empty your inbox 清空邮箱

免费加入我的30日赢得早起挑战

https://flywithlily.com/30

申请加入迷你退休营

https://flywithlily.com/discover

早起俱乐部：云雀实验室

https://flywithlily.com/5am

一对一谘询服务

https://flywithlily.com/coaching

Fly with Lily Podcast

https://flywithlily.com/mypodcast/

我的网站

https://flywithlily.com

社交媒体 FACEBOOK & LINE官方&微信官方帐号

FACEBOOK https://facebook.com/flywithlily

LINE官方帐号 https://line.me/R/ti/p/{flywithlily}

Instagram https://instagram.com/flywithlily

我在好学校的Podcast课程

https://hahow.in/cr/lily-podcaster

"Whether the day is for writing, designing, or painting, the consistent practice of a morning routine is the doorway into it all." – Elle Luna

"无论这一天是用来写作、设计还是绘画，每天早上持之以恒的例行程序的是通向一切的大门。" — 艾莉·露娜

标题：Prepare for the Day if you work from home｜即使在家上班也准备好｜Day 26

这是第二十六天“赢得早起”的任务信息：

Most people would probably enjoy the idea of not having to “get ready” every morning. However, even if you work from home, changing your clothes and preparing for the day in a more formal way can help you feel better and more motivated to tackle the day ahead. This routine of getting ready will look different for everyone based on the nature of your work, but having a little list of things you do to get ready is another way to win your mornings back. Create a “get ready“ routine for yourself.

大多数人可能都喜欢不必每天早上都"准备好"的想法。然而，即使你在家工作，更正式地更换衣服和准备一天的方式可以帮助你感觉更好，更有动力应对前面的一天。根据你工作的性质，准备工作的例行程序对每个人都会有所不同，但拥有一个小清单，列出你准备工作时要做的事情，是赢得早晨的另一种方式。为自己创建一个"准备好"的例行程序。

例如：Shower 洗澡、Get Dressed 穿衣服、Makeup/Shave 化妆或刮胡子、Hair 整理头发、Brush Teeth 刷牙

冰島歌單播放列表：https://open.spotify.com/playlist/72U9wNe1fkxYW68gh0TbO3?si=6d093929ce95495f

免费加入我的30日赢得早起挑战

https://flywithlily.com/30

申请加入迷你退休营

https://flywithlily.com/discover

早起俱乐部：云雀实验室

https://flywithlily.com/5am

一对一谘询服务

https://flywithlily.com/coaching

Fly with Lily Podcast

https://flywithlily.com/mypodcast/

我的网站

https://flywithlily.com

社交媒体 FACEBOOK & LINE官方&微信官方帐号

FACEBOOK https://facebook.com/flywithlily

LINE官方帐号 https://line.me/R/ti/p/{flywithlily}

Instagram https://instagram.com/flywithlily

我在好学校的Podcast课程

https://hahow.in/cr/lily-podcaster