Shadowing Practice: The 6AM Morning Routine That Changed My Life Immediately - Learn English Speaking with Video
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If your sleep schedule looks like this, you're trying to build a career, you're juggling running a household, you cancel plans because you're just too tired,
Si tu horario de sueño se ve así, estás tratando de construir una carrera, estás haciendo malabares con el mantenimiento del hogar, cancelas planes porque estás demasiado cansado,
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and the gym keeps getting pushed to tomorrow, you feel guilty when you rest and exhausted when you don't,
y el gimnasio se sigue posponiendo para mañana, te sientes culpable cuando descansas y agotado cuando no lo haces,
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and somehow the only me time that you get is doom scrolling in bed, and then every morning you wake up already behind.
y de alguna manera el único tiempo para ti mismo que tienes es navegando sin rumbo por la cama, y luego cada mañana te despiertas ya atrasado.
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Well, then you probably hate mornings.
Bueno, entonces probablemente odias las mañanas.
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Most people do.
La mayoría de la gente lo hace.
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I did too.
Yo también.
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So let's fix it today because
Así que vamos a arreglarlo hoy porque
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when it comes to things like this i am impatient
Cuando se trata de cosas como esta, soy impaciente.
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but here's the thing nobody tells you about a good morning
Pero aquí está la cosa que nadie te cuenta sobre un buen día.
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so let me show you now this process doesn't start the
así que déjame mostrarte ahora que este proceso no comienza el
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morning of it also doesn't start the evening before i need one day i need one whole day
la mañana de eso tampoco empieza la noche anterior necesito un día necesito un día entero
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because i don't function when there are open ends i need to make sure
porque no funciono cuando hay cabos sueltos necesito asegurarme
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that my environment is clean organized
que mi entorno esté limpio y organizado.
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that i have everything as much under control as I feel like I can and that sets me off for success.
que tengo todo bajo control en la medida de lo posible y eso me impulsa al éxito.
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So we're taking one whole day, we're postponing any responsibilities that we might think we have
Así que nos tomaremos un día entero, pospondremos cualquier responsabilidad que podamos pensar que tenemos.
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and we're just going to focus on making sure
y nos vamos a centrar en asegurarnos de que
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that our space is clean because a clean space means a clean and organized mind and then you can work from there.
que nuestro espacio esté limpio porque un espacio limpio significa una mente limpia y organizada, y a partir de ahí se puede trabajar.
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So that means whatever it is, doing laundry, getting groceries, organizing, cleaning.
Eso significa que, sea lo que sea, lavar la ropa, hacer la compra, organizar, limpiar.
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We're starting by getting a meal prep going.
Vamos a empezar por preparar las comidas con antelación.
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I love prepping lunch for a couple of days
Me encanta preparar el almuerzo para un par de días.
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because it just helps me with making healthy choices and then I don't have to think about it.
Porque me ayuda a tomar decisiones saludables y así no tengo que pensar en ello.
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Especially because you always make a mess when you're cooking.
Sobre todo porque siempre haces un desastre cuando cocinas.
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So I was like let me get the meal prep going so I can clean after.
Así que pensé: voy a empezar a preparar la comida para poder limpiar después.
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I'm making this viral high protein
Estoy haciendo este virus de alto contenido proteico
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and high fiber recipe by pilates by raven i think her name is
y receta alta en fibra de pilates by raven creo que su nombre es
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and i really like this for lunch because it is high fiber
Y me gusta mucho esto para el almuerzo porque tiene mucha fibra.
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so it keeps me full for long
así que me mantiene saciado durante mucho tiempo
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and it also has loads of veggies vitamins minerals
y también tiene muchas verduras, vitaminas y minerales.
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so i basically mix up my sauce by using avocado some
así que básicamente mezclo mi salsa usando aguacate un poco
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red onion i added pesto some extra parmesan cheese i season
cebolla roja, le agregué pesto, un poco de queso parmesano extra, lo sazoné.
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it with pepper with garlic powder i add in some salt
Lo añado con pimienta y ajo en polvo, le agrego un poco de sal.
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and then some yogurt and i basically mix everything up
y luego un poco de yogur y básicamente lo mezclo todo.
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and then taste it to make sure
y luego pruébalo para asegurarte
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that it is how i like it i also add a bit of lemon as you can see here
Así es como me gusta, también le añado un poco de limón, como puedes ver aquí.
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and then while this is all going i have my peas
y mientras todo esto sucede, me como mis guisantes.
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that are boiling for a couple of minutes
que hiervan durante un par de minutos
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and then i also boil some chicken just so that I can easily shred it later.
y luego también hiervo un poco de pollo para poder desmenuzarlo fácilmente después.
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And so I first mix the peas in with the sauce
Y entonces primero mezclo los guisantes con la salsa.
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and then I add my shredded chicken and that is my meal prep.
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This tastes amazing cold and
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so it's been really easy to take this with me to the office to have for lunch
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and as I said keeps me full for hours because of all the fiber from the peas.
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Healthy fats from the avocado and then protein from the chicken.
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I am going to the gym so I finished cleaning
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but it's time for me to train to expend some extra energy
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because obviously I need to make my cut off time by going to bed at a reasonable hour tonight
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and also fall asleep early.
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So I need to expend some energy.
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Let's go to the gym and train.
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These are the four things that I do for a defined back.
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So I train every muscle group twice per week.
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If I do multiple back sessions I will start one with the vertical pull
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and then the other one with the horizontal row.
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I sometimes do upper body sessions
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and then I usually start one of these sessions with shoulders
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and then one of these sessions with back
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and then I rotate between the phases of my program if I'm starting with vertical pulls or with horizontal rows.
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I love starting with horizontal rows
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because I really like training for back thickness however i really enjoy working on my pull -ups
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and on my grip strength i think it's a great way to train for longevity
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and therefore i always make sure that i also emphasize my vertical pulls
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so the first exercise that i'm doing is a unilateral dumbbell row
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so one arm at the time i make sure
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that i keep a neutral spine that i have
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that long stretch at the bottom of the wrap in my lat
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and I pull the dumbbell up by thinking
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that I bring my elbow to my back pocket
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so not up towards the ceiling
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but into my back pocket then next up is the vertical pull
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and I'm doing a lat pull down which I have not done in a
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while because I tend to focus on pull -ups and chin -ups
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but I do really like the mind muscle connection
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that I have with the machine
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because it's just a very stable way of executing a movement pattern there's a lot less involved than
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when you actually do a pull -up for example for every exercise
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that i'm doing in this session i do two sets only
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because you don't need that much volume especially
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when you do a full -on back day
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because every single exercise is targeting an area of your back
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and then after the vertical pull i'm transitioning into a back extension
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which is for your erectors or the deep line in your lower are back.
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For this exercise you can also target your glutes more but I want to target my erectors.
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So I have the bar or the pad a little bit higher
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so that I move from my lower back and then I stack my plates while keeping a neutral spine.
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The reason why I stack my plates is because I like to do drop sets again.
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As you can see here I drop the weight
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and then I continue with a lighter weight until I can do no more reps
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and then I'll drop that weight too and I'll continue with body weight reps
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if doing the reps is too heavy yet then you can also start with doing a hold
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which is really nice too it's great for your lower back
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but the main thing with this exercise is that you keep
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that neutral spine and you don't over extend at the top
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while making sure that you get
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that deep stretch at the bottom of the rep next up is a little bit cheating
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because this is actually the back of your shoulders as you know i said it before
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but it's on the back side of your body
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so i really like adding it into my back days it's
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also a pull exercise i'm doing the cable reared out fly
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when i try to take my trap out of the equation
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i kind of round my shoulder forward whenever i'm pulling the
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pulley the cable is set a little bit higher as you can see
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and i really try to lead with my elbow
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and pull the cable out instead of to the back if
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that makes sense and then i keep
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that range of motion on my rear delt
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and i'll go into partial reps to maintain
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that tension on my rear delt don't mind my hair i put
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so much dry shampoo in it that it's almost standing up straight
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but what do you mean i just spend 30 minutes doing
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a back session playing my favorite music in the gym moving my body as
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if i'm a child in a playground while working on my strength
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and my health
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and i feel 10 times better than i did before i
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don't know why my mind is always trying to trick me into not going to the gym
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because even though i've been going for years i still always feel
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or not always
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but often i feel like i want to be doing something else instead of going to the gym
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and i want to postpone or maybe not go
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but i always feel so much better even
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if i go on a walk for 15 minutes
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or do some stretching whatever it is i always feel better after
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so i don't know what my mind is trying to do here but I just did a back session.
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I've been filming a lot of studio classes and I've been doing a lot of upper body work, lower body work
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but the one thing that's a little bit harder to train with home workouts are your lats
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or any vertical pull because you can do bent over dumbbell rows, you can do back extension to train your erectors
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but actually training your lats is a little bit harder with
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the home training unless you maybe have a pull -up bar
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but i don't have a pull -up bar when i'm doing studio classes
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and i'm recording them on a yoga mat
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so i decided to do a full back session today
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which is also one of my favorite things to train so
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that was a very easy session 30 minutes feels amazing let's go and walk the dog
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good morning we made it the light is terrible let me try okay that's not working
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so i just finished doing my math i always have to do math questions to put my alarm off
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and then my phone is in another room like in the hallway
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so that i really have to get up out of my bed
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do math and then my alarm stops and my alarm is insanely loud
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so that works really well and
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so we did it we're here i washed it yesterday it
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feels amazing this is my favorite dry shampoo i have drop
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fine hair oh my god i need a coffee i have fine hair
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and so my my hair gets sweaty really easily sweaty my hair gets my hair gets greasy really easily so
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if i use dry shampoo after i washed it it also adds a little bit of structure to my hair
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so it's not so flat looking but it also helps with not getting greasy quickly going in with the road glazing milk.
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It feels really refreshing.
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And then my trick for a good morning is to get myself on the walking pad ASAP.
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Because I found that for me the best way to wake up is to get some movement in.
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And walking is just very gentle, but also it allows me to do some work while I'm on the treadmill so I can actually get ahead.
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I also love going to the gym in the morning, but you always have to make it yourself as easy as
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possible that's why i get only walking bad for like an
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hour getting some steps in already getting ahead of the day and it's like the best way to wake up
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i organized my closet and that makes such a big difference
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because everything is like in the same color scheme
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and everything is something that i like to wear
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so every time i'm in front of my closet in the morning now it's
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so easy for me to pick out something that i want to wear
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but still i try to lay it out the day before
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because to me that just makes everything
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so much easier i want to have the least amount of
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resistance in the morning especially getting into this new wake -up schedule i wake up i do my skincare
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and then i put on the outfit that's already in the bathroom
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and then i can just hop on the treadmill it takes
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me like 10 minutes including obviously getting some water in
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and drinking a coffee which you shouldn't do
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but i still love caffeine on an the stomach it's the one thing
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that i will not break with so that is the plan
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and then usually before the day starts i have about five
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thousand steps in a bit of milk highlight of my day okay
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so i'm going to drink my coffee while i'm on a treadmill first i need to drink some water
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that's illegal walking pad
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that i have is from amazon i think it was 200
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euros best thing i ever bought i always track my sleep my strain
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and my recovery through my whoop it shows how my habits influence my body
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and one of the things that is most noticeable for me is
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that if i have a late sleeping time anything past 12
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or if i have an inconsistent sleeping time and wake time that my body just doesn't respond well to.
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It's one of my major challenges and things
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that I want to focus on is making sure that I have a consistent sleep and wake -up time, preferably before 12.
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If you're interested in trying Wuprofree for two months, including the device, I'll leave my link in the description box down below.
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Life comes in phases.
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There is a phase where you have all the time in the world
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and you have no idea what to do with it the phase where you're building something
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and every hour feels like it belongs to someone else there is a phase where your friends are getting married
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and having kids or moving away
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and you're just trying to keep up the phase where you're taking care of absolutely everyone except yourself
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and every phase is hard in its own way
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and every phase asks something different from you your routine isn't supposed to stay the same
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because you're not supposed to stay the same In some phases, your morning might be journaling or having a slow breakfast.
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In some phases, it is just surviving the chaos.
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But phases are like waves.
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They come and they go.
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And all of them count.
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For me right now, my morning is about being productive.
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Because if I don't get that time, I lose myself.
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But for you, it might be something completely different
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and whatever it looks like it's the one part of the day
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that is yours before everyone else needs something from you
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and how you start the day is how you live the rest of it
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so tonight if you can try putting the phone down a little earlier give up one night of scrolling
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or try to go to bed a little bit sooner and tomorrow take your morning back whatever phase that you're in
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Vocabulario y notas de pronunciación para esta lección
Esta lección de conversación se basa en el vídeo “The 6AM Morning Routine That Changed My Life Immediately”. Este vídeo tiene 200 frases y 2437 palabras para practicar shadowing. La parte hablada dura 13:35. El hablante habla a un ritmo natural de unas 179 palabras por minuto, cercano a una conversación cotidiana. El 82 % de las palabras está entre las 3.000 más comunes del inglés; conviene repasar el resto antes de empezar.
Vocabulario clave de este vídeo
15 palabras del vídeo que vale la pena aprender, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| vertical adjetivo | /ˈvɝ.tɪ.kəl/ | vertical |
| organize verbo | /ˈɔɹɡənaɪz/ | organizar |
| meal sustantivo | /ˈmiːl/ | comida, pitanza |
| stretch verbo | /stɹɛt͡ʃ/ | estirar |
| alarm sustantivo | /əˈlɑɹm/ | alarma, rebato |
| neutral adjetivo | /ˈnuː.tɹəl/ | neutral |
| mathematics sustantivo | /mæθ(.ə)ˈmæt.ɪks/ | matemáticas, matemática |
| spine sustantivo | /spaɪn/ | columna vertebral, espinazo |
| horizontal adjetivo | /ˌhoɹəˈzɑn.təl/ | horizontal |
| shampoo sustantivo | /ʃæmˈpuː/ | champú, shampú |
| pea sustantivo | /piː/ | guisante, ervilla |
| pocket sustantivo | /ˈpɑ.kɪt/ | bolsillo, bolsa |
| trick sustantivo | /ˈtɹɪk/ | truco, artimaña |
| extension sustantivo | /ɪkˈstɛnʃən/ | extensión, extendimiento |
| wash verbo | /wɑʃ/ | lavar |
Phrasal verbs que vas a escuchar
| Palabra | Pronunciación | Significado |
|---|---|---|
| wake up verbo | /ˌweɪk ˈʌp/ | despertarse, recordar |
| get ahead verbo | ir adelante | |
| give up verbo | rendirse, entregar | |
| keep up verbo | continuar con, continuar así | |
| mix up verbo | revolver | |
| pull down verbo | demoler | |
| stand up verbo | levantarse, ponerse de pie |
Gramática en este vídeo
Las estructuras que más usa el hablante, con las palabras exactas del vídeo:
| Estructura | En el vídeo |
|---|---|
| Present perfect continuous have/has been + -ing — una acción que empezó antes y continúa | i've been going · I've been filming |
| Present perfect have/has + participio pasado — una acción pasada que sigue importando ahora | it's been · have not done |
| Verbo + -ing enjoy, keep, stop… + -ing — verbos seguidos de la forma en -ing | keeps getting · love prepping · finished cleaning |
| Posibilidad con “might / may” might/may + verbo — algo posible pero no seguro | might think · might be |
Pronunciación a tener en cuenta
El hablante usa 52 contracciones y formas reducidas, como I'm, don't, you're. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “th”: mathematics /mæθ(.ə)ˈmæt.ɪks/, thickness /ˈθɪknəs/
- Los sonidos de “sh” y “zh”: shampoo /ʃæmˈpuː/, extension /ɪkˈstɛnʃən/, wash /wɑʃ/, transition /tɹænˈzɪʃ.ən/, tension /ˈtɛnʃən/
- Palabras largas — cuida el acento: mathematics /mæθ(.ə)ˈmæt.ɪks/, horizontal /ˌhoɹəˈzɑn.təl/, inconsistent /ˌɪnkənˈsɪstənt/, longevity /lɒnˈd͡ʒɛv.ɪ.ti/, preposition /ˌpɹɛpəˈzɪʃən/
Sonidos difíciles para hispanohablantes:
- s + consonante al inicio — sin añadir una “e” delante: stretch /stɹɛt͡ʃ/, spine /spaɪn/, stack /stæk/, scroll /skɹoʊl/, stable /ˈsteɪ.bəl/
- /v/ — no es /b/: los dientes tocan el labio inferior: vertical /ˈvɝ.tɪ.kəl/, productive /pɹəˈdʌk.tɪv/, viral /ˈvaɪɹəl/, vitamin /ˈvɪt.ə.mɪn/, raven /ˈɹeɪvən/
- /z/ — sonora, no /s/: organize /ˈɔɹɡənaɪz/, horizontal /ˌhoɹəˈzɑn.təl/, closet /ˈklɑzɪt/, transition /tɹænˈzɪʃ.ən/, exhaust /ɪɡˈzɔst/
Cómo practicar con este vídeo
- Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
- Empieza a velocidad 0,75×, haz shadowing frase por frase y vuelve a la velocidad normal cuando te resulte fácil.
- Grábate y compara con el original, prestando atención a palabras como vertical, organize, meal.
¿Qué es la Técnica de Shadowing?
Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.