We undertook a trip to the west.
我们到西部作了一次旅行。
你需要进行锻炼来保持身体健康。
要学会生活在现在，学会克服过去。
学着去超越过去，在现在生活。
In a nutshell， the longer it takes you to recover， the weaker you are and the poorer your performance.
in a nutshell：极其简括地（简单地说）
Each time you get to the end of the sentence， you start a new one， and although the next sentence is related to the last it is not affected by it.
be related to：与……有关
人与机会
The Man and the Opportunity
奥里森·马登 / Orison Marden
The lack of opportunity is ever the excuse of a weak， vacillating mind. Opportunities！ Every life is full of them.
Every lesson in school or college is an opportunity. Every examination is a chance in life. Every business transaction is an opportunity—an opportunity to be polite， an opportunity to be manly， an opportunity to be honest， an opportunity to make friends. Every proof of confidence in you is a great opportunity.
Every responsibility thrust upon your strength and your honor is priceless. Existence is the privilege of effort， and when that privilege is met like a man， opportunities to succeed along the line of your aptitude will come faster than you can use them.
Young men and women， why do you stand here all the day idle？ Was the land all occupied before you were born？ Has the earth ceased to yield its increase？ Are the seats all taken？ The positions all filled？ The chances all gone？ Are the resources of your country fully developed？ Are the secrets of nature all mastered？ Is there no way in which you can utilize these passing moments to improve yourself or benefit another？
Don't wait for your opportunity. Make it， make it as Napoleon made his in a hundred "impossible" situations. Make it， as all leaders of men， in war and in peace， have made their chances of success. Make it， as every man must， who would accomplish anything worth the effort， Golden opportunities are nothing to laziness， but industry makes the commonest chances golden.