शैडोइंग अभ्यास: THE GREAT LOCK IN | how to transform your life & become unrecognizable before 2026 ends ✨ - वीडियो के साथ अंग्रेजी बोलना सीखें
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So we officially have only a couple months left of this year, which means me
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and all the girlies who want to end this year achieving our goals in our healthy routines
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and becoming the best possible version of ourselves ahead of the new year.
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Well, we are officially starting the great lock -in.
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Basically, we are using this last precious time
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that we have of the rest of this year to completely lock in on ourselves.
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Because think about it, at the end of the year, that's actually when everyone starts, you know, chilling.
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Everyone starts checking out, it's getting colder, the holidays are coming up, Everyone is already tired from the year.
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Like everyone is tired, grandpa.
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And then 99 % of people, their mindset is it's fine.
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I'm just going to start in January.
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I'm going to start working out January 1st. I'm going to
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start eating healthier January 1st. I'm going to start saving money January 1st, et cetera, et cetera.
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And how many times have you told yourself that you would start something January 1st and didn't follow through?
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And after a week or two, you fall off.
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Well, while everyone
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and their mom is going to be waiting for it January 1st to magically give them motivation and to finally lock in, we are going to be going into the new year already locked in
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because we are gonna go in with months or even weeks of momentum.
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And if you don't believe me, here are my results from one of my lock -ins that I've done.
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And I do not care at what point you're watching this video.
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It could be September or December.
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As long as it's before the new year, we are gonna be using this precious time left to get a headstart.
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And in this video, I'm gonna be giving you the complete great lock -in guide to end the year achieving all of your goals
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and literally become unrecognizable.
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By the way, if you're new here, my name is Lina and I share all things leveling up and becoming your best self.
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So if you're not already subscribed to your girl, what are you doing, okay?
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What are you doing?
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Go subscribe right now.
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first things first envision who you're locking in for
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so before you even start writing a hundred goals on your list before you actually change
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and transform your life you actually need to start with knowing who exactly you're trying to become
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so before you even think about what goals you want to
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do i want you to think about who is she imagine
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it's january 1st it's already the new year who is she
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how does she live what time does she wake up what
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does her morning look like how does she carry herself what
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does she wear how does she take care of her body her mind how does she spend her free time?
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How does she speak to herself?
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What does her relationship with God look like?
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What does her bank account look like?
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Who does she surround herself with?
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What does she tolerate?
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And I want you to get so painfully specific because actually when you know exactly who you're trying to become, making decisions actually becomes so much easier.
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So for example, you're lying in bed, scrolling on your phone, and you don't feel like working out.
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Ask yourself, what would she do?
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What would that version of me do?
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She would put the phone down, get up, and go to the gym.
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Imagine you're about to text someone that you know you should not be texting.
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Girl, ask yourself, what would she do?
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What would that best version of me do?
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She would not text that bum back.
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Imagine you're about to spend another three hours scrolling on TikTok instead of doing the thing that you are procrastinating.
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Ask yourself, what would she do?
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And then after enough times where you practice asking, what would she do in this situation?
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And you go ahead and do that.
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That is exactly how you embody her.
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Look, you're not going to wake up one morning magically just transformed into your dream self.
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You become her.
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You embody her through all the hundreds of tiny little decisions
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that you make and by asking yourself What would she do
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and then you follow through with the action
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and you do it You are giving yourself evidence
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that you are her and I am your perfect example that this works Okay, when I first started my self -improvement self -love journey, like I was the heaviest i've ever been I had no friends.
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I was the least confident I ever was.
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I hated looking in the mirror I would binge eat my feelings away because I felt so lonely and depressed.
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I had no friends I spent every weekend alone
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and nothing about my life told me that I would be
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that girl That I would be the girl that I dreamed of
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and the girl that I dreamed of she was disciplined She was consistent.
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She was her most fit healthy self Mentally physically she had
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a successful career in social media She had great friends around her when she walked into a room.
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She walked in with confidence Now, let me tell you the reality of my situation did not look anything like
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that at the time Okay And a lot of people would look at my situation
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and be like She's a little delulu for thinking
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that she could be this type of person because my circumstances like your girl was kind of in the trenches.
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I was a broke college student.
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Like I said, I had no friends at the time.
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I was really struggling to make friends and I was so insecure.
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Like anytime I walked into a room, I felt like everyone was staring at me and I would just like hide.
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I remember I would always wear baggy clothes because I had gained like almost 30 pounds at that point.
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And so I was super insecure about my weight.
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I literally felt invisible in every single room that I went in.
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And because it was so hard for me to make friends in college, I spent every weekend alone.
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You know, your girl had no money, no friends, no boyfriend, no nothing.
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Like when I tell you this point in my life was one of my rock bottoms, it was one of my rock bottoms.
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But still, even at this rock bottom spot where I literally didn't have anything to show of my life
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that I could do better, I still so clearly envision this version of myself, this leveled up version of myself that I can become.
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Every single day, I was constantly reminding myself of this version of myself.
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Even the days I didn't believe it, even the days I felt terrible and I didn't think that I could do it, I would still remind myself of that version.
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With every decision I made throughout the day, I would ask myself, what would she do?
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What would that version of Lena do?
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And as I continue to do it, guys, I promise you, one day I woke up and I was literally the dream version of myself.
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And this is not even an exaggeration.
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Like, I became the most fit version of myself.
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I was disciplined.
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I woke up early.
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I started to make friends.
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I started posting content on social media.
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I started growing confidence.
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When I walked into the room, I walked in like I owned it and I walked in with confidence.
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And it was literally from me being DeLulu and making sure every tiny decision I made, whether it was what time I woke up, what I ate, who I surrounded myself with, what kind of content I posted,
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all of it became evidence that I was her.
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And because I was consistent with that, one day I woke up as her.
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Now I walk into the rooms like I own it.
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Now i'm the most confident fit version of myself i've achieved
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my dream career i live in my dream place i have the amazing friends i've always wanted
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and i'm telling you i am a very regular degular girly
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so if i can do it i promise
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that you can too you just need to decide with every little decision
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that you make throughout the day that you are locked in on becoming her so
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if you're also ready to lock in for this great lock
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-in i want you to right now comment down below claim
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if you claim this for yourself
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and we're gonna be starting our locked in journey together choose your three lock -in pillars so now
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that we know exactly who we're becoming now we need to
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figure out a plan of what we are actually locking in on
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and babe i'm gonna let you know right now
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that method we all used to do of writing a million goals down on a list
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and then we end up folding it up throwing it out
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the window never looking at it again look we are not doing that okay
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because let me tell you it just does not work do
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you know how many times i wrote a goals list for myself
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and i would stick to it for maybe like a week
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or two and then after that week or two it'll be poof disappear gone
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and i would never do it again
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but that's why we are going to create three main lock -in pillars
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and these are things that if you genuinely commit to them these next couple months
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or whatever time you have left of this year, that it would actually create the biggest change in your life.
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So it could be fitness, faith, confidence, career, style, finances, friendships, healing, creativity, whatever matters to you.
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So for me, my main ones right now are faith, running, and leveling up my style because those are things that are specific to the person that I want to become.
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So your three main pillars should be specific to you and what you want.
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Turn your pillars into a plan.
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So let me tell you, this is where most people's goals never happen.
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Okay.
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And I know this because I used to do this saying, I want to get fit.
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That is not a plan.
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I want to become confident.
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That is not a plan.
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I want to grow my business.
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That's also not a plan.
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So you need to ask yourself, what would I actually need to do consistently for this to happen?
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And I'm telling you this right now from experience, there will be no progress if you have no plan.
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Okay.
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Let me say that again.
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There will be no progress if you have no plan.
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So with these three pillars that you just created, we're going to be keeping track of our progress.
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And look, I'm telling you, I used to be someone that I would struggle so much with being consistent.
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Do you know how many times I told myself, oh, I'm going to start working out.
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I'm going to start eating healthy.
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I'm going to wake up early.
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I'm going to start posting content.
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And then I would do it like once or twice and then never again.
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And I would fall off completely and I would get so down on myself.
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Well, the way I actually became consistent was when I started documenting my progress.
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So with this lock -in, you need to document it.
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If you want to start your fitness journey, start tracking your workouts.
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You want to journal daily?
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Keep a journal or journal on your phone.
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You want to wake up earlier?
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Take a screenshot of every single time you wake up to your alarm early in the morning.
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And if you've been looking for a place to actually document and really help you stay consistent, I literally built an app to help you do this.
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This is basically your life diary where you can document your entire lock -in journey literally all in one place.
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So for example, one of my goals was to journal every day.
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And so I have this journaling cove
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that I created where I literally journal in it almost every single day
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and when I tell you this has helped me stay accountable
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so much and it's so nice because you could actually add photos to it
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and like make it your own little cute journal entry another one of my locking pillars is to start running
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and so I created a running cove where I've been documenting every single time I go on a run
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and look am I perfect with it no like there are days I skip
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and I don't post in it but having a place to literally track my progress
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and see my progress over time has helped me actually stick to it versus just setting a goal for yourself
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and just letting it float in the air.
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And look, I am not the best runner.
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Okay.
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I still get gas after one mile.
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Like we're working on it.
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We're working on it.
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Like anytime I run, I'll take a video or I'll take a photo.
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I'll do a little like workout check -in with my Apple watch.
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And I know that by the end of this year, I'm going to be so much better at running than I am today.
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Another one of my big lock and pillars is my faith.
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And so I've been wanting to read my Bible every single day.
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And so I created this Bible versus one where I do my daily Bible study.
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Like, isn't it so cute and aesthetic?
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She is perfect.
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And there's just literally an endless amount of ideas of what coves you can make.
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Like I literally have this outfits inspo one where I save outfit inspirations because I'm trying to, you know, level up my style a little bit.
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For example, I saw this like romper that I thought was really cute.
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And so I saved it.
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You can even save direct links on this app so that, you know, I saved this outfit in case I want to buy it one day.
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And just like all these different little outfit inspirations to level up my style, like having this all here in this cove.
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Now I know I'm actually going to level up the fits. And
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when I tell you my fits have actually leveled up like here's the proof i used to dress like this
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and now your girl dresses like this
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and it is really thanks to this cove right here
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because i have saved literally every single inspiration of outfits
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that i want to start experimenting with and start trying
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and it's really helped me there's also this lock -in cove
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where i post whenever i you know tap in for my workouts out.
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Or for posting content, if there's like a motivational podcast that I watch that I want to remember, there's a direct link to that.
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You can even make to -do lists in it.
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And I get to just document all my little wins and make sure that your girl stays on track.
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I'm telling you, I wish I had this the first time I entered my lock -in journey.
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And so depending on your lock -in journey, maybe you want to eat healthier.
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You could create a healthy food cove.
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Maybe you want to romanticize your life more and stop doom scrolling.
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You could create a romanticized life cove where you document all your daily moments.
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You could do a fitness journey cove
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if you're healing from a breakup you could do a healing journey cove actually the real ones already know this but
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when i was going through my breakup this past year i
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created a healing journey cove where i literally brain dumped all of my feelings i literally poured my heart out
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and all my like notes
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and all my journal entries i even posted times where i
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was like rotting in bed just like crying my eyes out going through it during my breakup
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but i documented all of that
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because over time i'm able to see myself like get better documenting
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that progress has helped me realize how strong i actually am
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and having this healing journey cove where i could see my progress over time is such a beautiful thing
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but also i genuinely believe it helped me heal so much faster
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because instead of just letting myself be sad
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and being in my emotions i was actually doing what was good for me
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which is being honest with my journey you know posting photos
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and videos of me crying video entries of me like yapping
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and pouring my heart out but it was helping me heal at the same time
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so yeah the app is called cove you're welcome but yeah even
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if it's not cove
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and it's your notes app your photos app as long as you are documenting your daily wins every day
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and tracking your progress over time, that is actually how you are going to stay consistent.
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That is how you're going to see results.
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And I wish I had coved during my glow up lock in journey.
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But back then when I first started my fitness journey and I was trying to lock in, I was documenting my progress over time.
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I was taking before photos, after photos.
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I was taking videos of me working out.
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I was tracking all of my workouts.
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Stop trying to be perfect.
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This might be one of the single most important rules that you need for this lock in.
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And it's that you are going to fall off.
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Okay.
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I don't care who is watching this.
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There's not a single person watching this, including me, that is going to be completely perfect during our lock -in journey.
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There's going to be a morning where you sleep through your alarm.
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There's going to be a week that you're busy.
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You're going to travel.
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You're going to hang out with your friends.
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You're going to get your period.
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You're going to have a bad day.
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You're going to wake up and be scrolling on your phone and laying in bed.
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You're going to miss a workout.
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You're probably going to eat garbage food one day after eating healthy for like weeks.
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And all of that does not mean your lock -in is over.
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And here's something that really helped me realize this one thing
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that all successful people have in common is
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that all of them have failed in their life
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but what separates successful people from people that stay where they are is
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that successful people have the ability to bounce back after they fail
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and this is where I feel like a lot of us mess up including me okay I used to be
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that type of person I would work out for like a whole week
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and be so proud of myself and then one day I woke up
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and I'd be like tired I didn't feel like it
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and I would skip my workout
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and then I'd be like well one skipped workout I ruined
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it I completely ruined my perfect streak of working out perfectly for a week.
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Like it's over.
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I'm done.
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I'm a failure.
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Like the dramatics, like I was so dramatic, but here's one of the best pieces of advice I've ever learned.
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Don't turn one bad decision into a bad month.
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Don't turn one bad decision into a bad week.
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Don't turn a bad week into a bad month.
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And definitely don't turn one setback, one skipped workout, one unhealthy meal, one late morning into I'm a failure.
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The people who are actually most consistent, they are not perfect.
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They're just really good at bouncing back.
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And so this is something that I've learned over time
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because I used to be someone that couldn't stick to anything to save my life.
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Instead of focusing on, oh, I have to be perfect.
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I can't fail.
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I have to be perfect at everything that I do.
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I can't miss one day.
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Instead of focusing on that, I would focus on how fast can I bounce back?
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So when I would skip a workout, I'd be like, okay, normally I would get down on myself and I'll be depressed.
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And I'd be like, oh, I skipped the workout.
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And the next day would come, I'd be like, oh, I skipped yesterday.
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I might as well skip today and just woo, like let it fly.
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No. The way I finally became consistent was I would focus on how fast can I bounce back?
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So, okay, one skipped workout.
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I will make sure that I work out the next day.
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I wake up the next day and I don't let the guilt from skipping the day before get to me.
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I get up and I go to this gym anyway.
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So your goal during this great lock -in should not be to never mess up or never fall off.
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It's normal, you're going to, and it's okay.
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Your focus should just be to shorten the time that it takes to get back on track.
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Create a minimum version of your habits.
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So this is actually one of my favorite tricks for consistency.
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I feel like every healthy habit that you do needs a maximum version
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and then a minimum version so what I mean by this is
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if you're trying to work out let's say your full workout
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it could be let's say an hour a minimum version of
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that would be a 10 minute walk and
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so let's say one day you wake up
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because it's gonna happen you wake up
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and the last thing you want to do is hit the
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gym the last thing you want to do is get up put a workout set on
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and go work out like that's the last thing you want to do okay instead of doing the maximum version
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which is an hour do your minimum version the 10 minute
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walk go outside you know put on a cute workout set get yourself cute put on a little blush
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or something fill up your little tumbler of water with some ice
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and then go on a 10 minute walk see how you feel chances are
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that 10 minute walk it's gonna turn to 20 minutes 30 minutes
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and you're gonna feel really good because even though you didn't do the maximum version
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which is like a whole hour workout you still did something
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and something is better than nothing let's say you want to
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start journaling a full journaling session maybe be full page of journaling your minimum can be two sentences
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so instead of writing a whole journal page you don't feel like journaling maybe you don't have time
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that day you just write two sentences i'm grateful for this
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beautiful weather today i'm grateful for waking up i'm grateful for my beautiful friends
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and family and then that's it that's your journal entry for the day that's the minimum version
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so let's say usually your bible study is like 30 minutes
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your minimum could just be five minutes just five minutes of reading whatever passage
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and then maybe you highlight a little verse and then that's it
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because look there's gonna be some days where you wake up
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and you're like i got this i am
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that girl i could do this i'm gonna get everything done boom boom bah everything gets done
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and you wake up feeling like that girl and you are
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that girl always there are some days where you wake up with
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that motivation there's gonna be a lot of other days where you wake up
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and the last thing you want to do is get out of your bed and do anything
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on those days i highly recommend
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that you do your minimum version of whatever healthy habit
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that you're trying to do and i'm telling you
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that has saved me so many times from burning out and just falling off.
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And this is really going to stop you from having that all or nothing mentality where if you can't do something perfectly, don't do it at all.
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That is not what we do here in our great lock -in journey.
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Your environment needs to match your lock -in.
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Look, you cannot keep relying on your willpower while your environment is working against you, okay?
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If you're trying to stop scrolling as soon as you wake up every single morning, why is your phone sleeping next to your face?
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If you want to work out in the morning, pick out your workout clothes the night before.
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If you want to start reading instead of scrolling at night, put your book on your pillow.
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If you want to eat healthier, only keep food in your fridge and your cupboard that are healthy for you.
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Or do healthy meal prep during the week
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so you're not reaching for unhealthy things or ordering on DoorDash for the fifth time that week.
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If you're trying to stay positive, set timers every time you're scrolling on your phone so you're not just scrolling mindlessly and comparing yourself with everyone else,
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seeing everyone's perfect lives and perfect bodies and comparing yourself and feeling down.
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And any content that makes you not like yourself or hate yourself, unfollow, block, delete, remove.
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And your environment actually also includes people.
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And look, you don't need to cut off everyone for your great lock -in, okay?
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I'm not telling you to cut off everyone and their mom and now you have to be alone forever, no. But I'm just saying just to start paying attention to how you feel after spending time with someone
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or how someone treats you.
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Do they inspire you or do they try to tear you down?
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Are they supporting you in your lock -in journey or are they making rude side comments?
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Do they support you, celebrate you, or do they spend all their time gossiping behind your back?
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It is so important to make sure
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that your environment is gonna support this new version of you that you want to be.
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Make your life fun while doing it.
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Girl, please do not spend this lock -in journey feeling like you have to suffer through it.
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That is one thing that I will say, because I used to do that.
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I used to not enjoy locking in
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because I would just like try to brute force my way through things
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and just try to be consistent and feel like I can't talk to anyone.
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I can't hang out with anyone.
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I have to be locked in only.
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I can only lock into myself.
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I can't have fun.
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Like, this is the only way.
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I used to be very black and white.
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And ever since then, you know, your girl has chilled out a lot because I realized that that is the fastest way to burn out.
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You can be locked in and in your great lock -in while still hanging out with your friends on the weekends, while still enjoying meals that are not the healthiest, but tastes so damn good.
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You can still go out.
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You can still have fun.
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You can still enjoy the great things that life has to offer.
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I don't know who needs to hear this, but locking in on yourself does not mean no friends, no dating, no going out, no dessert, no fun.
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Okay.
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Sitting alone in your room and grinding 24 seven in.
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That is just not it.
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Okay.
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That is not it.
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That is how you burn out.
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Cause girl, during this great lock -in, we are also trying to live our dream lives too.
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And the best way to actually stay consistent in your lock -in journey is to actually enjoy the journey.
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So make your workouts fun.
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Book a Pilates class, book a little yoga class, get a cute new workout set, curate a little music playlist for yourself, romanticize your hot girl walk, go to a cafe with your friends,
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cook a cute, healthy meal for yourself, take yourself out on a little solo date, read your little book, make the environment all cozy, light a candle, document your progress on Cove,
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celebrate your little wins, make becoming her, your dream version of yourself fun because you are way more likely to stick to it.
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If you actually enjoy it, focus on keeping promises to yourself.
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The single best way to build confidence is to build trust with yourself because every time you tell yourself, Oh, tomorrow I'll do this tomorrow.
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I'll hit my workout tomorrow.
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I'll eat healthy tomorrow.
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I'll wake up early.
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But when your mindset finally shifts into, I said, I'm going to do this.
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I'm going to do it.
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And I heard this one quote from like Tony Robbins
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and it's that a decision is not a decision until you follow it up with an action.
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So you can't say, oh, I'm going to work out.
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That is only a decision if you actually follow through with it.
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And ever since I changed my mindset with that, it is only a decision unless I follow through and take the action.
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Now I'm very careful with what I say.
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And now I'm not like, oh, I'm going to wake up early.
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I'm like, I actually think through it.
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I'm like, am I actually going to wake up early tomorrow?
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Yes, I'm going to do it.
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And then I follow through.
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And every time you tell yourself you're going to do something
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and actually fall through with the action you are literally brick by brick building your confidence
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because you are giving yourself evidence subconsciously that you can rely on yourself
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that you can trust yourself and imagine you doing that over
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and over and over again until the new year comes you know i said i'm gonna do this and I did it.
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I fell off this day, but I bounced back.
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I was scared, but I did it anyway.
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I didn't feel motivated, but I still showed up.
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That version of you that's going to be walking into the
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new year is going to be a completely different version than the person who's watching this video right now.
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And that is the goal of this great lock -in.
413
I want you and me to get to the new year and look back and be like, wow, I'm a completely different version of myself and in the best way.
414
I really, really hope this video was helpful.
415
I want you to comment down below this emoji
416
if you're a real one and watch the end
417
and you actually want to be locked in with your girl this year i want me
418
and all my girlies to end this year strong by the way i'm gonna be documenting my lock
419
and journey on instagram and tiktok every single day
420
so make sure you follow me on there and
421
if you actually want to be consistent
422
and document your progress i'm gonna have a link to cove in my description i love you guys
423
so so much and i hope to catch you in my next video bye
424
Cha -cha
ऐप डाउनलोड करें
धाराप्रवाह बोलने के लिए ज़रूरी सब कुछ
AI उच्चारण स्कोरहर वाक्य का स्कोर
IPA अभ्यासहर ध्वनि में महारत
शब्दावलीअपना शब्द भंडार बनाएँ
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यह वीडियो किसके लिए है?
यह वीडियो उन सभी लोगों के लिए है जो अपने जीवन में सकारात्मक परिवर्तन लाना चाहते हैं। यदि आप अपने लक्ष्यों को प्राप्त करने के लिए प्रेरित और संगठित होना चाहते हैं, तो यह वीडियो आपके लिए उपयुक्त है। चाहे आप शुरुआती हों या अंग्रेजी बोलने में थोड़े अनुभवी, इस वीडियो में साझा की गई तकनीकें आपको अपनी ज़िंदगी को बेहतर बनाने के लिए सहायता करेंगी। यह विशेष रूप से उन लोगों के लिए प्रभावी है जो वर्ष के अंत से पहले खुद को तैयार करना चाहते हैं।
शब्द और मुहावरे जो चुराने लायक हैं
- lock in: इसका अर्थ होता है खुद को पूरी तरह से किसी लक्ष्य पर केंद्रित करना।
- momentum: इसका मतलब है गति, जो आपके लक्ष्यों को हासिल करने में मदद करती है।
- best version of myself: यह वाक्यांश उस आदर्श स्वरूप को संदर्भित करता है जिसे आप बनाना चाहते हैं।
इन शब्दों और मुहावरों का उपयोग करने से आपकी अंग्रेजी और अधिक प्रभावशाली बन जाएगी। आप इन्हें अपनी बातचीत में शामिल करके अपनी भाषा कौशल को सुधार सकते हैं।
उच्चारण सही कैसे करें
इस वीडियो में बोलने वाले का उच्चारण स्पष्ट और प्रेरणादायक है। उनके उच्चारण की कुछ प्रमुख विशेषताएँ हैं:
- अपने शब्दों पर जोर देना: जब वे कोई मुख्य बात कहते हैं, तो उनके शब्दों पर जोर होता है, जिससे सुनने वाले को वह बात समझने में मदद मिलती है।
- स्पष्टता: उनका उच्चारण स्पष्ट है, जिससे शब्द सुनने में आसान होते हैं।
- भावनात्मक संचार: वे अपने शब्दों में भावना डालते हैं, जिससे संवाद में जीवन झलकता है।
जब आप shadowspeak का अभ्यास करेंगे, तो आप इन सभी विशेषताओं को शामिल कर सकते हैं। वीडियो से अंग्रेजी सीखें और अपने उच्चारण को बेहतर बनाने के लिए इस संवाद का उपयोग करें। नियमित अंग्रेजी बोलने का अभ्यास करने से आप अपने बोलने के कौशल को बढ़ा सकते हैं।
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| “used to” used to + क्रिया — बीती आदत या स्थिति जो अब नहीं है | used to do · used to be · used to dress |
| Present perfect continuous have/has been + -ing — पहले शुरू हुआ काम जो अब भी जारी है | you've been looking · I've been documenting · I've been wanting |
| Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है | I've done · i've ever been · i've achieved |
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | was disciplined · are locked · is called |
शैडोइंग तकनीक क्या है?
शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।