Small Steps to a Healthier Life

LINA: Morning, Mark. You’re eating already?

MARK: Yeah, but I’m not proud of it. I told myself I’d eat healthier this week.

LINA: (laughs) I say that every Monday. I usually skip breakfast because I’m late, then I eat fast food for lunch.

MARK: I do the same. I think stress makes me hungry.

COACH EVA: (entering) Good morning! You must be Lina and Mark. I’m Eva, the health coach for today’s workshop.

LINA: Oh, right! The one about healthy habits?

COACH EVA: Exactly. You both just gave me the perfect example—skipping meals and eating on the run. Let’s talk about that.

Meeting room. On the board: “SMALL CHANGES = BIG RESULTS”.

COACH EVA: You don’t have to change everything overnight. Start small. For example, eat something light in the morning—yogurt, fruit, or oatmeal.

LINA: I’m always in a rush. I can’t cook in the morning.

COACH EVA: Then prepare breakfast the night before. Even a banana and a boiled egg work. The key is consistency.

MARK: I eat too much sugar. I can’t stop drinking soda.

COACH EVA: Replace one soda a day with water or herbal tea. After a week, your body will start to adjust.

LINA: What about exercise? I’m too tired after work.

COACH EVA: Try walking during lunch breaks. Ten minutes twice a day adds up. You can also stretch at your desk.

MARK: I sit all day. Maybe I’ll start using the stairs.

COACH EVA: Great idea! Movement doesn’t have to be at the gym. Just keep your body active.

One week later, same break room. Lina has a reusable water bottle; Mark eats yogurt and fruit.

MARK: Look, I brought breakfast today. No donuts!

LINA: Nice! I packed mine last night too. It actually feels good to eat early.

COACH EVA: (smiling) That’s wonderful progress! How about your afternoon habits?

LINA: I take short walks after lunch now.

MARK: And I switched to green tea instead of soda.

COACH EVA: Excellent! Remember, healthy habits are about balance, not perfection. If you fall off track one day, just start again the next.

LINA: Thanks, Coach. I think I’m finally learning that small steps really do matter.

MARK: Yeah—one banana at a time!

COACH EVA: (laughs) That’s the spirit. Healthy living is a journey, not a race.

— THE END —

Habit /ˈhæbɪt/ (n.) something you do regularly. Example: Drinking water often is a healthy habit.
Consistency /kənˈsɪstənsi/ (n.) doing the same good action again and again. Example: Consistency helps changes become routine.
Oatmeal /ˈoʊtˌmiːl/ (n.) a warm breakfast made from oats. Example: Oatmeal is quick and filling.
Herbal tea /ˈhɜːbəl tiː/ (n.) tea made from herbs, without caffeine (often). Example: He replaced soda with herbal tea.
Stretch /stretʃ/ (v.) extend your body to relax muscles. Example: Stretch for two minutes every hour.
Reusable /riːˈjuːzəbl/ (adj.) able to be used many times. Example: She carries a reusable water bottle.
Rush /rʌʃ/ (v.) to move or act quickly. Example: In the morning rush, she skips breakfast.
Boiled egg /ˌbɔɪld ˈeɡ/ (n.) an egg cooked in hot water in its shell. Example: A boiled egg is an easy snack.
Stairs /sterz/ (n.) steps between floors of a building. Example: He takes the stairs instead of the elevator.
Balance /ˈbæl.əns/ (n.) a healthy mix of different things. Example: Balance treats with vegetables and fruit.
Progress /ˈprɑːɡres/ (n.) improvement over time. Example: Small changes show progress in a week.
Journey /ˈdʒɜːrni/ (n.) a long process of change and learning. Example: Healthy living is a journey, not a race.

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