Pratique du Shadowing: HOW to actually LOCK IN this winter - Apprendre l'anglais à l'oral avec la vidéo

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164 phrases

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I think you can often approach life as a triangle.

You'll have sleep, success, and you'll have your social life.

And you can pick two out of three.

You go through different phases in life, and if you're serious about locking in with your health and your fitness journey,

then it is much more about what you will sacrifice for it

and the things that you will leave in order to achieve that, instead of the things that you need to be doing.

Sure.

Locking in is about following a workout program that you can be consistent with.

It's about starting small.

It's about building healthy habits.

It's about stacking habits.

It's about putting your clothes out the day before

so it's easy for you to go to the gym early in the morning.

But to me,

the actual locking in often means that you dedicate a phase of your life towards a goal that you want to achieve.

And oftentimes that goal is very large and therefore you need to sacrifice a lot.

You need to sacrifice maybe spending time with your friends, going out, being distracted, being on social a lot.

Sometimes it's about being or feeling lonely by yourself

and dedicating your energy towards something

that people in your environment might not understand

there might be no one in your corner rooting for you you might be fully dependent on your own

you have no idea if you're going to get out of it

that is truly what locking in is

and sure that's a bit of an exaggeration

when you think about you trying to achieve a health

or fitness goal when it comes to locking in but I think

that it is much more than just you consistently trying to go to the gym,

it is you trying to jump that next level in your life.

And while those chapters tend to be lonely and tough,

I do think that it is the most transformative periods that I ever had in my life.

So every single time that I had a phase like this, where I was just focused on doing my own thing, I was not looking up.

I was just dedicated and I sacrificed a lot for it.

I always came out better at the end.

So now that we got that out of the way, we made breakfast.

I'm going to do a quick tanning routine and then I'll be back.

We're going tanning.

You might be wondering, why are we tanning now?

Because you're about to train.

Very good question.

I asked myself the same thing.

It was the only time that made sense today.

So I want to be tanned for tomorrow

because then I want to film my follow -along workouts because I want to do an ab challenge then.

I can't train in my guide color.

That's the tan color before you wash it off

because I get sweaty during filming and then you'll see sweat stains in my tan on camera.

It's not a good look but that's out of the window.

I changed my bedding, so I don't want to sleep in my tan, because then my bed is all messed up.

And I couldn't tan this morning, because I was cleaning my apartment.

And so working with water and wearing a guide collar doesn't make sense either.

So this is the only time that really makes sense for me to tan.

But it is right before my actual workout.

Now I'm going to do a leg session.

I'm not going to run or anything.

So I don't foresee see any issues, but it's not ideal.

But I'm also not gonna lie and act as if I've never done it before.

This is the tan that I'm using.

I'm always using the Loving Tan in Dark.

I used to use

Ultra Dark before, but I feel like they changed the color payoffs.

So now I'm using

Dark, which is a very warm -based tan, which I feel looks best with my skin, because I'm quite yellow.

We are starting today's session obviously with a warm -up.

For the warm -up I'm mainly focusing on hip mobility.

I always focus on my hips.

Doing a leg day, glute focused, three exercises, two sets, two hard sets each exercise.

I'm doing a hinge variation, a deadlift.

I'm doing a squat variation.

I'm thinking doing a pause squat and then i'm doing a bridge variation

but then reversed which is the reverse frog pump also in the smith machine

so i probably do the entire session in the smith machine just

because it's a little bit easier to set up

i don't have to worry about moving equipment from side to side

and time is not my best friend today that's the game plan but first let's start with the warp up

The true reason why we want to lock in is because we want to see results.

The reason why seeing results is important is because longevity is a true reason why you are training.

The more muscle that you build, the stronger you become, the better your cardiovascular health is,

your mobility, your flexibility, the better your chances of growing old are in a healthier way.

However, we're all just human.

So to train for something that is intangible and very, very much long term, aka your health in 50 years,

that requires a lot of discipline.

And so getting results in the meantime can act as a sort of checkmark,

a bit of an in -between motivation to keep you going and to keep you occupied in the meantime.

And so not seeing results is kind of detrimental to most people's fitness journeys

and I'm not necessarily meaning results in you changing your physique, can also be in you just making progress,

you know, with your runs or with training in general.

And so most people, when they don't see results, they think the issue is their routine.

That's not really the case.

If you cannot stick to any plan consistently, it really doesn't matter how good the plan is.

Consistency is just a very boring tip

and sometimes dedicating yourself to a locking in journey helps a lot with consistency

because it's this challenge that has an end date let's say 75 hard

and then you know okay I'm going to lock in for 75 days I'm going to do this

and then I'll have a result and

that makes locking in have a bit of an end date and therefore it's just easier to stay consistent in the meantime.

I think that often people have micro inconsistency, meaning that you don't quit completely,

but it's just that you keep pausing your progress every few weeks or so.

So, you know, you had a great week, you trained very hard, you feel proud.

And then the next week work gets busy and you feel tired,

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you lose motivation and you skip a few sessions and then suddenly you are starting over again.

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And so your body just never gets enough stimulus consistently to change.

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And so these are some of the culprits that I found that make locking in harder for me personally.

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First one is the all or nothing mindset.

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If I cannot do my 60 minute workout, there's no point.

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And so you skip.

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If you can get rid of that, consistency becomes so much easier.

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The same holds with perfection.

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So for example, if you set yourself out on a diet and then something happens, you deviate from your diet and then you're like,

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well, you know what, screw this diet.

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I'm giving up for the rest of the week.

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This was all for nothing.

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Kind of similar as the all or nothing mindset, but it's more of a perfection spiral.

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Third one is eco lifting and burnout, meaning that you go 125%, you know, the first week that you get back on track.

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It's very hard to keep up your body is fatigued, you're not letting yourself ease into things and therefore it's so hard to stay consistent.

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And then the fourth one, we all know it, it's relying on short -term motivation.

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You know, motivation might get you somewhere but it just doesn't do the trick long term.

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And so for me there are three things that changed my own consistency.

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First one is to lower the barrier of entry.

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So as I said, it's not that having a perfect workout is the only way to do it.

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If I have five minutes for a run, I'll go on a five minute run.

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The second one is to anchor your workouts to a daily habit.

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So it's not about, you know, trying to find time, but more so it is something that you do,

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I don't know, right after your morning coffee kind of becomes automatic and you don't have any decisions to make.

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You just go.

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And then the third one is to track your consistency

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and not your performance because your performance will fluctuate

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and your consistency you showing up is

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if you can tie your mental reward to the consistency staying consistent obviously is

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so much easier how you can lock in successfully you pick a program

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that fits your schedule and then it is a commitment to yourself that you stick to.

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We work on the daily consistency so

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if you can show up for five minutes you're showing up for five minutes

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and if you can show up for the full hour that's amazing you're showing up for the full hour

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but even more so than the things that you technically should be doing.

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this season is for the things that you shouldn't be doing.

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And what you shouldn't be doing is anything that distracts you from you changing your life or going from A to B.

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It is about you staying focused on your goal and realizing that if you want to take this locking in phase seriously,

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it probably requires you to make some sacrifices or some changes to your habits.

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And that in the end is a phase of growth

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which is exciting and a challenge and that's how you learn

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and in the end in life that is what it's all about.

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I did a little bit of Black Friday shopping

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so I have this rule when it comes to hair care

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and skincare and makeup and that is that I only buy something when I run out.

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Luckily for me, this morning I ran out of serum for my face and I ran out of a leaving cream,

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exciting cream for my hair.

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So I got the Olaplex number seven and then I just got a serum from The Ordinary.

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I have no idea if it works, but my skin feels so dry that I just picked up a hydrating serum.

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And what else did I get?

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I got a bra from Skims.

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Very exciting.

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Bras are so expensive.

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And I got a Ninja Crispy because the air fryer broke down.

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So that was also perfect timing because I got quite a bit of a discount on the Crispy air fryer.

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And I really wanted to try it because it's glass.

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So I like the idea of having like a glass air fryer instead of the plastic one.

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I always feel like I am waiting to buy things because I know that

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Black Friday is coming, but then by the time that it's actually

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Black Friday, I always forget what I wanted to get.

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I'm just using an oil cleanser to get my makeup off

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and then I'm going in with a second cleanser

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and then I'm going to take a shower brush my teeth

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and then I'm going to go to bed so

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that being said I'll see you tomorrow for another day which will start pretty early because it will be Monday.

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Vocabulaire et conseils d’expression pour cette leçon

Cette leçon d’expression orale s’appuie sur la vidéo « HOW to *actually* LOCK IN this winter ». Les mots qui reviennent le plus souvent : locking, consistency, tan. Cette vidéo contient 164 phrases et 1989 mots à répéter en shadowing. La partie parlée dure 12:24. Le locuteur parle à un rythme naturel d’environ 161 mots par minute, proche d’une conversation courante. 83 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.

Vocabulaire clé de cette vidéo

15 mots de la vidéo à retenir, avec leur prononciation et leur sens :

Mot	Prononciation	Sens
workout nom	/ˈwɝk.aʊ̯t/	entraînement
sacrifice nom	/ˈsæk.ɹɪ.faɪs/	sacrifice, offrande
consistent adjectif	/kənˈsɪs.tənt/	constant
habit nom	/ˈhæb.ɪt/	habitude
motivation nom	/ˈmoʊ.tə.veɪ.ʃən/	motivation
tan verbe	/tæn/	bronzer
dedicate verbe	/ˈdɛdɪˌkeɪt/	consacrer, vouer
fitness nom	/ˈfɪt.nəs/	condition physique
variation nom	/ˌvɛəɹiˈeɪʃn̩/	variation
meantime nom	/ˈmiːntaɪm/	pendant ce temps, en attendant
serum nom	/ˈsɪɹəm/	sérum
reverse nom	/ɹɪˈvɝs/	contraire
routine nom	/ɹuˈtin/	routine
lonely adjectif	/ˈloʊnli/	seul
skip verbe	/skɪp/	sautiller

Les verbes à particule que vous entendrez

Mot	Prononciation	Sens
warm up verbe	/ˌwɔː(ɹ)m ˈʌp/	se réchauffer, se chauffer
break down verbe		tomber en panne
come out verbe	/ˌkʌm ˈaʊt/	sortir
go out verbe		sortir
go through verbe		traverser
keep up verbe		maintenir, conserver
mess up verbe		gâcher
pick up verbe		soulever

Des phrases à répéter

Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :

You might be wondering, why are we tanning now?
Because you're about to train.
I can't train in my guide color.
I'm not going to run or anything.
This is the tan that I'm using.

La grammaire de cette vidéo

Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :

Structure	Dans la vidéo
Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait	being distracted · be tanned · is fatigued
Propositions relatives who / which + proposition — une précision sur une personne ou une chose	Dark, which is · reversed which is · day which will

Prononciation à surveiller

Le locuteur utilise 53 contractions et formes réduites, comme I'm, don't, you're. Prononcez-les sous leur forme courte, telles que vous les entendez.

Les sons « sh » et « zh »: motivation /ˈmoʊ.tə.veɪ.ʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, perfection /pɚˈfɛk.ʃən/, brush /bɹʌʃ/, exaggeration /ɪɡˌzæd͡ʒəˈɹeɪʃən/
Mots longs — placez bien l’accent: consistency /kənˈsɪs.tən.si/, motivation /ˈmoʊ.tə.veɪ.ʃən/, consistently /kənˈsɪstəntli/, mobility /mə(ʊ)ˈbɪlɪti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/

Les sons difficiles pour les francophones :

/h/ — il se souffle, il n’est pas muet: habit /ˈhæb.ɪt/, hip /hɪp/, hinge /ˈhɪnd͡ʒ/, hydrate /haɪˈdɹeɪt/
/tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: longevity /lɒnˈd͡ʒɛv.ɪ.ti/, exaggeration /ɪɡˌzæd͡ʒəˈɹeɪʃən/, fluctuate /ˈflʌkt͡ʃu.eɪt/, hinge /ˈhɪnd͡ʒ/, intangible /ɪnˈtæn.d͡ʒə.bəl/
/r/ anglais — langue recourbée, sans frotter la gorge: sacrifice /ˈsæk.ɹɪ.faɪs/, variation /ˌvɛəɹiˈeɪʃn̩/, serum /ˈsɪɹəm/, reverse /ɹɪˈvɝs/, routine /ɹuˈtin/

Comment s’entraîner avec cette vidéo

Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme workout, sacrifice, consistent.

Qu'est-ce que la technique du Shadowing ?

Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.

Technique du shadowing : lire le guide complet étape par étape →

Pratique du Shadowing: HOW to *actually* LOCK IN this winter - Apprendre l'anglais à l'oral avec la vidéo

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Vocabulaire et conseils d’expression pour cette leçon

Vocabulaire clé de cette vidéo

Les verbes à particule que vous entendrez

Des phrases à répéter

La grammaire de cette vidéo

Prononciation à surveiller

Comment s’entraîner avec cette vidéo

Qu'est-ce que la technique du Shadowing ?

Pratique du Shadowing: HOW to actually LOCK IN this winter - Apprendre l'anglais à l'oral avec la vidéo