Pratica di Shadowing: The 6AM Morning Routine That Changed My Life Immediately - Impara a parlare inglese con i video
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If your sleep schedule looks like this, you're trying to build a career, you're juggling running a household, you cancel plans because you're just too tired,
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and the gym keeps getting pushed to tomorrow, you feel guilty when you rest and exhausted when you don't,
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and somehow the only me time that you get is doom scrolling in bed, and then every morning you wake up already behind.
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Well, then you probably hate mornings.
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Most people do.
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I did too.
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So let's fix it today because
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when it comes to things like this i am impatient
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but here's the thing nobody tells you about a good morning
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so let me show you now this process doesn't start the
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morning of it also doesn't start the evening before i need one day i need one whole day
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because i don't function when there are open ends i need to make sure
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that my environment is clean organized
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that i have everything as much under control as I feel like I can and that sets me off for success.
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So we're taking one whole day, we're postponing any responsibilities that we might think we have
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and we're just going to focus on making sure
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that our space is clean because a clean space means a clean and organized mind and then you can work from there.
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So that means whatever it is, doing laundry, getting groceries, organizing, cleaning.
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We're starting by getting a meal prep going.
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I love prepping lunch for a couple of days
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because it just helps me with making healthy choices and then I don't have to think about it.
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Especially because you always make a mess when you're cooking.
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So I was like let me get the meal prep going so I can clean after.
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I'm making this viral high protein
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and high fiber recipe by pilates by raven i think her name is
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and i really like this for lunch because it is high fiber
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so it keeps me full for long
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and it also has loads of veggies vitamins minerals
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so i basically mix up my sauce by using avocado some
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red onion i added pesto some extra parmesan cheese i season
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it with pepper with garlic powder i add in some salt
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and then some yogurt and i basically mix everything up
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and then taste it to make sure
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that it is how i like it i also add a bit of lemon as you can see here
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and then while this is all going i have my peas
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that are boiling for a couple of minutes
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and then i also boil some chicken just so that I can easily shred it later.
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And so I first mix the peas in with the sauce
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and then I add my shredded chicken and that is my meal prep.
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This tastes amazing cold and
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so it's been really easy to take this with me to the office to have for lunch
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and as I said keeps me full for hours because of all the fiber from the peas.
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Healthy fats from the avocado and then protein from the chicken.
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I am going to the gym so I finished cleaning
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but it's time for me to train to expend some extra energy
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because obviously I need to make my cut off time by going to bed at a reasonable hour tonight
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and also fall asleep early.
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So I need to expend some energy.
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Let's go to the gym and train.
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These are the four things that I do for a defined back.
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So I train every muscle group twice per week.
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If I do multiple back sessions I will start one with the vertical pull
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and then the other one with the horizontal row.
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I sometimes do upper body sessions
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and then I usually start one of these sessions with shoulders
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and then one of these sessions with back
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and then I rotate between the phases of my program if I'm starting with vertical pulls or with horizontal rows.
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I love starting with horizontal rows
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because I really like training for back thickness however i really enjoy working on my pull -ups
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and on my grip strength i think it's a great way to train for longevity
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and therefore i always make sure that i also emphasize my vertical pulls
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so the first exercise that i'm doing is a unilateral dumbbell row
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so one arm at the time i make sure
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that i keep a neutral spine that i have
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that long stretch at the bottom of the wrap in my lat
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and I pull the dumbbell up by thinking
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that I bring my elbow to my back pocket
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so not up towards the ceiling
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but into my back pocket then next up is the vertical pull
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and I'm doing a lat pull down which I have not done in a
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while because I tend to focus on pull -ups and chin -ups
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but I do really like the mind muscle connection
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that I have with the machine
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because it's just a very stable way of executing a movement pattern there's a lot less involved than
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when you actually do a pull -up for example for every exercise
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that i'm doing in this session i do two sets only
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because you don't need that much volume especially
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when you do a full -on back day
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because every single exercise is targeting an area of your back
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and then after the vertical pull i'm transitioning into a back extension
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which is for your erectors or the deep line in your lower are back.
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For this exercise you can also target your glutes more but I want to target my erectors.
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So I have the bar or the pad a little bit higher
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so that I move from my lower back and then I stack my plates while keeping a neutral spine.
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The reason why I stack my plates is because I like to do drop sets again.
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As you can see here I drop the weight
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and then I continue with a lighter weight until I can do no more reps
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and then I'll drop that weight too and I'll continue with body weight reps
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if doing the reps is too heavy yet then you can also start with doing a hold
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which is really nice too it's great for your lower back
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but the main thing with this exercise is that you keep
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that neutral spine and you don't over extend at the top
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while making sure that you get
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that deep stretch at the bottom of the rep next up is a little bit cheating
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because this is actually the back of your shoulders as you know i said it before
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but it's on the back side of your body
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so i really like adding it into my back days it's
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also a pull exercise i'm doing the cable reared out fly
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when i try to take my trap out of the equation
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i kind of round my shoulder forward whenever i'm pulling the
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pulley the cable is set a little bit higher as you can see
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and i really try to lead with my elbow
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and pull the cable out instead of to the back if
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that makes sense and then i keep
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that range of motion on my rear delt
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and i'll go into partial reps to maintain
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that tension on my rear delt don't mind my hair i put
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so much dry shampoo in it that it's almost standing up straight
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but what do you mean i just spend 30 minutes doing
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a back session playing my favorite music in the gym moving my body as
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if i'm a child in a playground while working on my strength
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and my health
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and i feel 10 times better than i did before i
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don't know why my mind is always trying to trick me into not going to the gym
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because even though i've been going for years i still always feel
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or not always
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but often i feel like i want to be doing something else instead of going to the gym
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and i want to postpone or maybe not go
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but i always feel so much better even
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if i go on a walk for 15 minutes
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or do some stretching whatever it is i always feel better after
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so i don't know what my mind is trying to do here but I just did a back session.
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I've been filming a lot of studio classes and I've been doing a lot of upper body work, lower body work
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but the one thing that's a little bit harder to train with home workouts are your lats
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or any vertical pull because you can do bent over dumbbell rows, you can do back extension to train your erectors
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but actually training your lats is a little bit harder with
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the home training unless you maybe have a pull -up bar
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but i don't have a pull -up bar when i'm doing studio classes
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and i'm recording them on a yoga mat
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so i decided to do a full back session today
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which is also one of my favorite things to train so
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that was a very easy session 30 minutes feels amazing let's go and walk the dog
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good morning we made it the light is terrible let me try okay that's not working
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so i just finished doing my math i always have to do math questions to put my alarm off
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and then my phone is in another room like in the hallway
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so that i really have to get up out of my bed
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do math and then my alarm stops and my alarm is insanely loud
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so that works really well and
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so we did it we're here i washed it yesterday it
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feels amazing this is my favorite dry shampoo i have drop
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fine hair oh my god i need a coffee i have fine hair
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and so my my hair gets sweaty really easily sweaty my hair gets my hair gets greasy really easily so
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if i use dry shampoo after i washed it it also adds a little bit of structure to my hair
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so it's not so flat looking but it also helps with not getting greasy quickly going in with the road glazing milk.
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It feels really refreshing.
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And then my trick for a good morning is to get myself on the walking pad ASAP.
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Because I found that for me the best way to wake up is to get some movement in.
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And walking is just very gentle, but also it allows me to do some work while I'm on the treadmill so I can actually get ahead.
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I also love going to the gym in the morning, but you always have to make it yourself as easy as
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possible that's why i get only walking bad for like an
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hour getting some steps in already getting ahead of the day and it's like the best way to wake up
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i organized my closet and that makes such a big difference
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because everything is like in the same color scheme
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and everything is something that i like to wear
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so every time i'm in front of my closet in the morning now it's
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so easy for me to pick out something that i want to wear
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but still i try to lay it out the day before
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because to me that just makes everything
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so much easier i want to have the least amount of
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resistance in the morning especially getting into this new wake -up schedule i wake up i do my skincare
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and then i put on the outfit that's already in the bathroom
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and then i can just hop on the treadmill it takes
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me like 10 minutes including obviously getting some water in
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and drinking a coffee which you shouldn't do
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but i still love caffeine on an the stomach it's the one thing
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that i will not break with so that is the plan
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and then usually before the day starts i have about five
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thousand steps in a bit of milk highlight of my day okay
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so i'm going to drink my coffee while i'm on a treadmill first i need to drink some water
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that's illegal walking pad
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that i have is from amazon i think it was 200
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euros best thing i ever bought i always track my sleep my strain
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and my recovery through my whoop it shows how my habits influence my body
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and one of the things that is most noticeable for me is
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that if i have a late sleeping time anything past 12
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or if i have an inconsistent sleeping time and wake time that my body just doesn't respond well to.
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It's one of my major challenges and things
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that I want to focus on is making sure that I have a consistent sleep and wake -up time, preferably before 12.
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If you're interested in trying Wuprofree for two months, including the device, I'll leave my link in the description box down below.
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Life comes in phases.
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There is a phase where you have all the time in the world
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and you have no idea what to do with it the phase where you're building something
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and every hour feels like it belongs to someone else there is a phase where your friends are getting married
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and having kids or moving away
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and you're just trying to keep up the phase where you're taking care of absolutely everyone except yourself
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and every phase is hard in its own way
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and every phase asks something different from you your routine isn't supposed to stay the same
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because you're not supposed to stay the same In some phases, your morning might be journaling or having a slow breakfast.
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In some phases, it is just surviving the chaos.
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But phases are like waves.
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They come and they go.
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And all of them count.
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For me right now, my morning is about being productive.
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Because if I don't get that time, I lose myself.
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But for you, it might be something completely different
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and whatever it looks like it's the one part of the day
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that is yours before everyone else needs something from you
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and how you start the day is how you live the rest of it
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so tonight if you can try putting the phone down a little earlier give up one night of scrolling
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or try to go to bed a little bit sooner and tomorrow take your morning back whatever phase that you're in
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione si basa sul video “The 6AM Morning Routine That Changed My Life Immediately”. Questo video contiene 200 frasi e 2437 parole da ripetere con lo shadowing. Il parlato dura 13:35. Chi parla ha un ritmo naturale di circa 179 parole al minuto, vicino a una conversazione quotidiana. Il 82% delle parole rientra nelle 3.000 più comuni dell’inglese; conviene studiare le altre prima di iniziare.
Vocaboli chiave di questo video
15 parole del video che vale la pena imparare, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| vertical aggettivo | /ˈvɝ.tɪ.kəl/ | verticale |
| organize verbo | /ˈɔɹɡənaɪz/ | organizzare |
| meal sostantivo | /ˈmiːl/ | pasto |
| stretch verbo | /stɹɛt͡ʃ/ | tendere |
| alarm sostantivo | /əˈlɑɹm/ | allarme |
| neutral aggettivo | /ˈnuː.tɹəl/ | neutrale |
| mathematics sostantivo | /mæθ(.ə)ˈmæt.ɪks/ | matematica |
| spine sostantivo | /spaɪn/ | colonna vertebrale |
| horizontal aggettivo | /ˌhoɹəˈzɑn.təl/ | orizzontale |
| shampoo sostantivo | /ʃæmˈpuː/ | sciampo |
| pea sostantivo | /piː/ | pisello |
| pocket sostantivo | /ˈpɑ.kɪt/ | tasca |
| trick sostantivo | /ˈtɹɪk/ | inbroglio |
| extension sostantivo | /ɪkˈstɛnʃən/ | proroga, estemsione |
| wash verbo | /wɑʃ/ | lavare |
I phrasal verb che sentirai
| Parola | Pronuncia | Significato |
|---|---|---|
| wake up verbo | /ˌweɪk ˈʌp/ | svegliarsi |
| give up verbo | arrendersi | |
| keep up verbo | mantenere, conservare | |
| pull down verbo | tirare giù, abbassare | |
| stand up verbo | alzarsi in piedi |
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Present perfect continuous have/has been + -ing — un’azione iniziata prima e ancora in corso | i've been going · I've been filming |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | it's been · have not done |
| Verbo + -ing enjoy, keep, stop… + -ing — i verbi seguiti dalla forma in -ing | keeps getting · love prepping · finished cleaning |
| Possibilità con “might / may” might/may + verbo — qualcosa di possibile ma non certo | might think · might be |
Pronuncia a cui fare attenzione
Chi parla usa 52 contrazioni e forme ridotte, come I'm, don't, you're. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: mathematics /mæθ(.ə)ˈmæt.ɪks/, thickness /ˈθɪknəs/
- I suoni “sh” e “zh”: shampoo /ʃæmˈpuː/, extension /ɪkˈstɛnʃən/, wash /wɑʃ/, transition /tɹænˈzɪʃ.ən/, tension /ˈtɛnʃən/
- Parole lunghe — attenzione all’accento: mathematics /mæθ(.ə)ˈmæt.ɪks/, horizontal /ˌhoɹəˈzɑn.təl/, inconsistent /ˌɪnkənˈsɪstənt/, longevity /lɒnˈd͡ʒɛv.ɪ.ti/, preposition /ˌpɹɛpəˈzɪʃən/
I suoni difficili per chi parla italiano:
- /h/ — va soffiata, non è muta: horizontal /ˌhoɹəˈzɑn.təl/, household /ˈhaʊshoʊld/, habit /ˈhæb.ɪt/, highlight /ˈhaɪˌlaɪt/, hallway /ˈhɔlˌweɪ/
- Consonante finale — senza aggiungere una vocale dopo: rep /ɹɛp/, organize /ˈɔɹɡənaɪz/, stretch /stɹɛt͡ʃ/, mathematics /mæθ(.ə)ˈmæt.ɪks/, pocket /ˈpɑ.kɪt/
- /æ/ — più aperta della “e”: mathematics /mæθ(.ə)ˈmæt.ɪks/, shampoo /ʃæmˈpuː/, stack /stæk/, transition /tɹænˈzɪʃ.ən/, trap /tɹæp/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Inizia a velocità 0,75×, fai shadowing frase per frase e torna alla velocità normale quando diventa facile.
- Registrati e confronta con l’originale, facendo attenzione a parole come vertical, organize, meal.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.