Pratique du Shadowing: Victoria's Secret Model Diet + Workout Routine - Apprendre l'anglais à l'oral avec la vidéo
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185 phrases
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I think you know what this is.
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Our Super Bowl was on last night.
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Actually, last month, but I'm not so fast with editing.
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And I'm not the only one who sat like this wondering one thing.
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And I'm telling you, Bob, with a body like that, a face like that, and legs like hers.
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Let's see what it takes to be an angel. That was so great.
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And this was already like take four it's the best I have I'm sorry
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I need to get something off of my chest so
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while today's breakfast is everything that I dream of
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when I think about breakfasts it is also my first
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and almost final carb source that I'll be consuming today
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which is something that I am a little bit afraid of so for breakfast I'm going to be eating like Gigi Hadid.
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While I found some videos that she loves a full English breakfast, I also found this menu that I get to pick from.
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And this is what I decided to go for.
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So I have some toast, basic white toast, which is amazing.
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And I have my eggs, which I'm going to scramble.
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And then I have some orange juice with mango and apple, but mainly orange juice.
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I'm going to start making breakfast and then we're going to train almost immediately after.
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Reason being is that this is my only source of carbs for the day and it is mainly simple carbs.
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So it will give me a quick burst of energy, which is great because I've seen the training style and it is pretty intense.
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So I need all the help that I can get.
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So let's start with making breakfast.
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Nice.
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And here we have Gigi Hadid's breakfast.
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So in terms of aesthetics, I'm not sure.
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But in terms of me being excited to eat this, 100%.
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Let's do a taste test.
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As if I've never had this.
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You know when you go to hotels and you go to the breakfast bar
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and then they have those huge metal tins
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and then it has a lot of scrambled eggs in it
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and you just have to cut a corner and then that's your piece
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and then it kind of tastes like it might have been made the day before and just been reheated.
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Kind of similar.
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It's great, but it could use a bit of help, a bit of spice, a bit of extra flavor,
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maybe some greens, maybe some shibby flakes, but it's good.
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It's good.
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It is toast with eggs, which is delicious.
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And then my orange juice.
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Love it.
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It is game time.
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Now I know that there are a lot of people who will assume
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that because these girls are models that they are training like actual angels.
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Very soft, very gentle, maybe low intensity, low resistance or high cardio only workouts.
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But that couldn't be further from the truth, because these girls train like absolute machines, which I absolutely love.
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And today we're going to train like Adriana Lima, who has a preference for boxing style workouts,
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which I have a lot of experience with a lot of different training styles, but I've never done boxing.
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So don't judge me for my form.
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So this is going to be fun.
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This is going to be intense.
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And let me take you through the workout.
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We're going to start with jumping rope.
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But before we're going to do some jumping rope.
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We're going to warm up by doing some jumping jacks.
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So I'm going to do two minutes of jumping jacks.
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I feel like my follow -along career has prepared me for this exact moment in time,
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needing to do two minutes of jumping jacks on the spot.
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Let's see what we have going on next.
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Good, let's get a little faster, good, nice leg, bouncing on the toes, that's quick, that's great.
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Okay, if I can do math correctly, we have five minutes of jumping rope ahead of us.
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We first have a basic jump, aka the only jump that I can do, for three minutes.
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Then we have a one minute high knees, and then we have a one minute double under, which I cannot do a one minute double under,
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but I'm going to try.
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We're just going to figure this out as we go.
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This was really tough.
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I definitely have to practice more.
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So I do jumping rope, but just at an easy pace.
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And no high knees, no double unders.
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I can do two double unders, but you can tell by how I'm jumping.
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I am not graceful at all.
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I need to get into like a rhythm.
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There's no rhythm here.
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It was just survival.
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Anyway, we're moving on with the second part of the workout, which is going to be boxing.
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We're going to start off with the jab, turns into an uppercut, a hook, and then repeat the jab.
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We're going to do a jab,
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uppercut, hook, jab combination for 64 sets each arm with a 1kg dumbbell,
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because that's the lightest one that I have, which does not sound like a lot.
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But if you have to do 64 sets times four exercises basically per arm with a 1 kg dumbbell,
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you are going to feel it.
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After doing seven minutes of jumping, this is fun though.
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I might film it as a follow -along workout one day.
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I'm gonna prep you up
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and then let's get started this felt extremely awkward as i was doing it
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and after recording this video i was thrown into a boxing algorithm
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and then i figured out
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that i actually should have done a hook on the opposite side opposite side it makes anatomically more sense
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which is why I was really struggling with the flow of transitioning between the uppercut into the hook.
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I did it, but this was my good side.
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But this workout showed me that if you want to do more cardio instead of just doing running or HIIT workouts,
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boxing is actually really fun to do, because the time flew by so quickly
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and the next day I was extremely sore everywhere in my upper body not just in my shoulders
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but in my biceps my triceps my back it was intense
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my shoulders are incredibly sore
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i feel like this was just as much a physical challenge as it was a mental one
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because trying to keep track of the sets
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that you need to be doing
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while also counting simultaneously was a bit of a challenge i think
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that i need some boxing lessons
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because i don't know where my uppercut was coming from but it felt like there was no flow in between the jab,
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the uppercut and the hook.
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But I tried.
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And you can definitely tell that the more
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that you practice movement patterns the easier it is for your brain to make that connection.
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But I definitely need maybe 9 ,000 more hours of boxing before I'm finally able to give a good solid jab.
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Let's move on to the next exercise which is a strange one.
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The bar is out in front of you and then you pull that bar in and out.
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My quads!
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This was one of those exercises where when I see it,
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I'm like, I'm not really sure what we are doing here and if it's the most efficient way to train.
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I'm not sure about what my arm was doing, but my quads.
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If you start your training with seven minutes of jumping,
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then any hold that you'll do is extremely extremely challenging.
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I just couldn't do it.
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My quads are burning.
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One, two, three, four.
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Good.
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Four more.
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One, two, three, four.
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Okay, it might be just me, but I feel like we forgot some key information there,
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which is how long or how often we actually should be doing that set.
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I have no idea.
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We need to do the slide, slide, duck, duck.
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I have gloves.
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I don't have a friend that's fine it's sad
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that i could do it by myself so i think
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that i'm just going to do it two sets of 64 times
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and i think then we're done with this workout okay duck duck
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this day gave me the highest strain i had all week i keep track of my workouts
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and my recovery and my sleep and my period all with my whoop.
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I believe that my whoop is the reason why I never had to deal with overtraining or under recovery.
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Because when I see that I'm redlining, I will always take a break simultaneously.
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When I see that I can kind of push myself a little bit harder, I will actually do so.
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In case you want to try a walk for yourself, I have a month for free to offer you.
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It is in the description box down below.
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That being said, let's get back to the video.
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I am done.
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That's really all I have to say.
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Quads are burning.
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My shoulders are burning.
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My head is burning.
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I know my form is very much up for discussion.
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Don't want to talk about it.
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We're just going to ignore it.
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I had a lot of fun trying at least but again my head hurts.
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So I'm going home and I'm going to make lunch.
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Now unfortunately I already spilled the beans and we both know
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that my lunch will not include any carbs which is very unfortunate because all I want to do now is eat carbs.
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Being an angel isn't easy.
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We are going to prep the viral lunch by Bella Hadid.
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Here is my recreation of the viral
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Bella Hadid salad.
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Our protein source is the parmesan cheese.
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So I added quite a lot of it.
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And then we have arugula, we have paprika, we should have had cucumber, which I don't have.
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And then as a healthy fat source, we have an avocado.
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Smells amazing because of the balsamic dressing or glaze that I put on top of it. So cheers.
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If you've seen my previous video, then you know that how much you are consuming plays a big role in what you look like.
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It determines your body fat percentage.
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It also influences how much muscle mass you can build, because protein is really important for it.
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But these girls not only pay attention to how much they are consuming, what their daily caloric intake is,
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they also pay a lot of attention to what makes up those calories.
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They focus on eating healthy, minimally processed foods.
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They eat low carb.
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They focus on having a lot of healthy fats.
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They focus on having a lot of vegetables, a lot of fermented foods.
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Every single recipe that I found from these girls, everything was healthy.
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And that requires an iron discipline.
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So these girls may look like angels.
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They are absolute machines.
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Almost every single Victoria's Secret model or angel that I looked up had this for dinner.
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Not for every dinner every single day but it was something
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that most of them said that they would have and
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that is grilled salmon with green vegetables sometimes they would add sweet potato
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but oftentimes especially
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when preparing for a show they would just have the green vegetables
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now I thought about doing a bit of a tray bake
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but a lot of the angels have brussels sprouts with the green vegetables
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that they're having and so
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if I oven bake brussels sprouts it makes me even more bloated than
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when I paraboil them for a couple minutes
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and then fry them in the pan so
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that is what I decided I try to eat healthy most of the time
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but I'm also not perfect by the time it was evening I really noticed the low carb
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and so I got a pizza and that is the end of this video
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale s’appuie sur la vidéo « Victoria's Secret Model Diet + Workout Routine ». Les mots qui reviennent le plus souvent : jumping, workout, breakfast. Cette vidéo contient 185 phrases et 1994 mots à répéter en shadowing. La partie parlée dure 13:29. Le locuteur parle à un rythme régulier d’environ 148 mots par minute, confortable pour le shadowing. Seuls 80 % des mots font partie des 3 000 mots les plus courants en anglais, le vocabulaire est donc exigeant.
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 |
| angel nom | /ˈeɪ̯n.d͡ʒəl/ | ange |
| hook nom | /hʊk/ | crochet, agrafe |
| duck nom | /dʌk/ | canard |
| rope nom | /ɹoʊp/ | corde |
| vegetable nom | /ˈvɛd͡ʒ.tə.bəl/ | légume |
| egg nom | /ɛɡ/ | œuf |
| juice nom | /d͡ʒuːs/ | jus |
| toast nom | /toʊst/ | pain grillé, toast |
| consume verbe | /kənˈsum/ | consommer |
| knee nom | /ni/ | genou |
| slide nom | /ˈslaɪ̯d/ | toboggan, glissoire |
| simultaneously adverbe | /ˌsaɪmlˈteɪnɪəsli/ | simultanément, en même temps |
| rhythm nom | /ˈɹɪð.əm/ | rythme |
| sore adjectif | /soɹ/ | douloureux |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| figure out verbe | cerner | |
| make up verbe | /ˌmeɪk ˈʌp/ | constituer, composer |
| warm up verbe | /ˌwɔː(ɹ)m ˈʌp/ | se réchauffer, se chauffer |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- Let's see what it takes to be an angel.
- Let's do a taste test.
- As if I've never had this.
- We're going to start with jumping rope.
- Let's see what we have going on next.
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | one who sat · toast, which is · energy, which is |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | I've seen · I've never had · I've never done |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | have been made · was thrown · being said |
| Passé continu was/were + -ing — une action en cours à un moment du passé | was doing · was really struggling · was coming |
Prononciation à surveiller
Le locuteur utilise 48 contractions et formes réduites, comme I'm, we're, don't. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: rhythm /ˈɹɪð.əm/, mathematics /mæθ(.ə)ˈmæt.ɪks/, algorithm /ˈælɡəɹɪðm̩/, aesthetics /ɛsˈθɛt.ɪks/
- Les sons « sh » et « zh »: transition /tɹænˈzɪʃ.ən/, efficient /ɪˈfɪʃənt/, delicious /dɪˈlɪ.ʃəs/, recreation /ɹiːkɹiˈeɪʃən/, preposition /ˌpɹɛpəˈzɪʃən/
- Mots longs — placez bien l’accent: simultaneously /ˌsaɪmlˈteɪnɪəsli/, incredibly /ɪŋˈkɹɛdɪbli/, mathematics /mæθ(.ə)ˈmæt.ɪks/, intensity /ɪnˈtɛnsɪti/, unfortunate /ʌnˈfɔː.t͡ʃə.nɪt/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: hook /hʊk/, carbohydrate /kɑɹboʊˈhaɪdɹeɪt/, reheat /ɹiːˈhiːt/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: angel /ˈeɪ̯n.d͡ʒəl/, vegetable /ˈvɛd͡ʒ.tə.bəl/, juice /d͡ʒuːs/, percentage /pə(ɹ)ˈsɛntɪd͡ʒ/, gentle /ˈd͡ʒɛntl̩/
- /r/ anglais — langue recourbée, sans frotter la gorge: rope /ɹoʊp/, viral /ˈvaɪɹəl/, rhythm /ˈɹɪð.əm/, sore /soɹ/, percentage /pə(ɹ)ˈsɛntɪd͡ʒ/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Répétez phrase par phrase à vitesse normale, en reprenant chacune jusqu’à ce que votre rythme corresponde à celui du locuteur.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme workout, angel, hook.
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.