シャドーイング練習: HOW to *actually* LOCK IN this winter - 動画で英語スピーキングを学ぶ
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164 文
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I think you can often approach life as a triangle.
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You'll have sleep, success, and you'll have your social life.
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And you can pick two out of three.
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You go through different phases in life, and if you're serious about locking in with your health and your fitness journey,
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then it is much more about what you will sacrifice for it
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and the things that you will leave in order to achieve that, instead of the things that you need to be doing.
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Sure.
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Locking in is about following a workout program that you can be consistent with.
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It's about starting small.
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It's about building healthy habits.
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It's about stacking habits.
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It's about putting your clothes out the day before
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so it's easy for you to go to the gym early in the morning.
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But to me,
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the actual locking in often means that you dedicate a phase of your life towards a goal that you want to achieve.
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And oftentimes that goal is very large and therefore you need to sacrifice a lot.
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You need to sacrifice maybe spending time with your friends, going out, being distracted, being on social a lot.
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Sometimes it's about being or feeling lonely by yourself
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and dedicating your energy towards something
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that people in your environment might not understand
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there might be no one in your corner rooting for you you might be fully dependent on your own
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you have no idea if you're going to get out of it
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that is truly what locking in is
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and sure that's a bit of an exaggeration
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when you think about you trying to achieve a health
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or fitness goal when it comes to locking in but I think
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that it is much more than just you consistently trying to go to the gym,
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it is you trying to jump that next level in your life.
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And while those chapters tend to be lonely and tough,
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I do think that it is the most transformative periods that I ever had in my life.
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So every single time that I had a phase like this, where I was just focused on doing my own thing, I was not looking up.
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I was just dedicated and I sacrificed a lot for it.
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I always came out better at the end.
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So now that we got that out of the way, we made breakfast.
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I'm going to do a quick tanning routine and then I'll be back.
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We're going tanning.
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You might be wondering, why are we tanning now?
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Because you're about to train.
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Very good question.
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I asked myself the same thing.
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It was the only time that made sense today.
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So I want to be tanned for tomorrow
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because then I want to film my follow -along workouts because I want to do an ab challenge then.
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I can't train in my guide color.
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That's the tan color before you wash it off
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because I get sweaty during filming and then you'll see sweat stains in my tan on camera.
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It's not a good look but that's out of the window.
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I changed my bedding, so I don't want to sleep in my tan, because then my bed is all messed up.
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And I couldn't tan this morning, because I was cleaning my apartment.
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And so working with water and wearing a guide collar doesn't make sense either.
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So this is the only time that really makes sense for me to tan.
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But it is right before my actual workout.
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Now I'm going to do a leg session.
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I'm not going to run or anything.
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So I don't foresee see any issues, but it's not ideal.
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But I'm also not gonna lie and act as if I've never done it before.
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This is the tan that I'm using.
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I'm always using the Loving Tan in Dark.
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I used to use
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Ultra Dark before, but I feel like they changed the color payoffs.
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So now I'm using
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Dark, which is a very warm -based tan, which I feel looks best with my skin, because I'm quite yellow.
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We are starting today's session obviously with a warm -up.
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For the warm -up I'm mainly focusing on hip mobility.
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I always focus on my hips.
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Doing a leg day, glute focused, three exercises, two sets, two hard sets each exercise.
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I'm doing a hinge variation, a deadlift.
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I'm doing a squat variation.
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I'm thinking doing a pause squat and then i'm doing a bridge variation
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but then reversed which is the reverse frog pump also in the smith machine
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so i probably do the entire session in the smith machine just
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because it's a little bit easier to set up
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i don't have to worry about moving equipment from side to side
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and time is not my best friend today that's the game plan but first let's start with the warp up
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The true reason why we want to lock in is because we want to see results.
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The reason why seeing results is important is because longevity is a true reason why you are training.
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The more muscle that you build, the stronger you become, the better your cardiovascular health is,
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your mobility, your flexibility, the better your chances of growing old are in a healthier way.
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However, we're all just human.
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So to train for something that is intangible and very, very much long term, aka your health in 50 years,
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that requires a lot of discipline.
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And so getting results in the meantime can act as a sort of checkmark,
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a bit of an in -between motivation to keep you going and to keep you occupied in the meantime.
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And so not seeing results is kind of detrimental to most people's fitness journeys
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and I'm not necessarily meaning results in you changing your physique, can also be in you just making progress,
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you know, with your runs or with training in general.
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And so most people, when they don't see results, they think the issue is their routine.
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That's not really the case.
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If you cannot stick to any plan consistently, it really doesn't matter how good the plan is.
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Consistency is just a very boring tip
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and sometimes dedicating yourself to a locking in journey helps a lot with consistency
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because it's this challenge that has an end date let's say 75 hard
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and then you know okay I'm going to lock in for 75 days I'm going to do this
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and then I'll have a result and
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that makes locking in have a bit of an end date and therefore it's just easier to stay consistent in the meantime.
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I think that often people have micro inconsistency, meaning that you don't quit completely,
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but it's just that you keep pausing your progress every few weeks or so.
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So, you know, you had a great week, you trained very hard, you feel proud.
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And then the next week work gets busy and you feel tired,
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you lose motivation and you skip a few sessions and then suddenly you are starting over again.
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And so your body just never gets enough stimulus consistently to change.
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And so these are some of the culprits that I found that make locking in harder for me personally.
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First one is the all or nothing mindset.
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If I cannot do my 60 minute workout, there's no point.
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And so you skip.
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If you can get rid of that, consistency becomes so much easier.
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The same holds with perfection.
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So for example, if you set yourself out on a diet and then something happens, you deviate from your diet and then you're like,
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well, you know what, screw this diet.
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I'm giving up for the rest of the week.
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This was all for nothing.
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Kind of similar as the all or nothing mindset, but it's more of a perfection spiral.
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Third one is eco lifting and burnout, meaning that you go 125%, you know, the first week that you get back on track.
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It's very hard to keep up your body is fatigued, you're not letting yourself ease into things and therefore it's so hard to stay consistent.
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And then the fourth one, we all know it, it's relying on short -term motivation.
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You know, motivation might get you somewhere but it just doesn't do the trick long term.
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And so for me there are three things that changed my own consistency.
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First one is to lower the barrier of entry.
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So as I said, it's not that having a perfect workout is the only way to do it.
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If I have five minutes for a run, I'll go on a five minute run.
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The second one is to anchor your workouts to a daily habit.
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So it's not about, you know, trying to find time, but more so it is something that you do,
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I don't know, right after your morning coffee kind of becomes automatic and you don't have any decisions to make.
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You just go.
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And then the third one is to track your consistency
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and not your performance because your performance will fluctuate
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and your consistency you showing up is
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if you can tie your mental reward to the consistency staying consistent obviously is
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so much easier how you can lock in successfully you pick a program
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that fits your schedule and then it is a commitment to yourself that you stick to.
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We work on the daily consistency so
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if you can show up for five minutes you're showing up for five minutes
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and if you can show up for the full hour that's amazing you're showing up for the full hour
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but even more so than the things that you technically should be doing.
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this season is for the things that you shouldn't be doing.
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And what you shouldn't be doing is anything that distracts you from you changing your life or going from A to B.
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It is about you staying focused on your goal and realizing that if you want to take this locking in phase seriously,
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it probably requires you to make some sacrifices or some changes to your habits.
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And that in the end is a phase of growth
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which is exciting and a challenge and that's how you learn
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and in the end in life that is what it's all about.
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I did a little bit of Black Friday shopping
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so I have this rule when it comes to hair care
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and skincare and makeup and that is that I only buy something when I run out.
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Luckily for me, this morning I ran out of serum for my face and I ran out of a leaving cream,
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exciting cream for my hair.
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So I got the Olaplex number seven and then I just got a serum from The Ordinary.
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I have no idea if it works, but my skin feels so dry that I just picked up a hydrating serum.
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And what else did I get?
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I got a bra from Skims.
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Very exciting.
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Bras are so expensive.
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And I got a Ninja Crispy because the air fryer broke down.
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So that was also perfect timing because I got quite a bit of a discount on the Crispy air fryer.
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And I really wanted to try it because it's glass.
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So I like the idea of having like a glass air fryer instead of the plastic one.
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I always feel like I am waiting to buy things because I know that
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Black Friday is coming, but then by the time that it's actually
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Black Friday, I always forget what I wanted to get.
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I'm just using an oil cleanser to get my makeup off
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and then I'm going in with a second cleanser
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and then I'm going to take a shower brush my teeth
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and then I'm going to go to bed so
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that being said I'll see you tomorrow for another day which will start pretty early because it will be Monday.
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このレッスンの語彙とスピーキングのポイント
このスピーキングレッスンは、動画「HOW to *actually* LOCK IN this winter」を教材にしています。 繰り返し出てくる語は次のとおりです：locking, consistency, tan。 この動画には、シャドーイング用の文が164文、単語が1989語あります。 音声の長さは12:24です。 話す速さは1分あたり約161語で、日常会話に近い自然なペースです。 単語の83%は英語の頻出3,000語に含まれます。残りは練習の前に確認しておきましょう。
この動画の重要語彙
動画に出てくる覚えておきたい単語15語を、発音と意味つきで紹介します。
| 単語 | 発音 | 意味 |
|---|---|---|
| workout 名詞 | /ˈwɝk.aʊ̯t/ | 運動, トレーニング |
| sacrifice 名詞 | /ˈsæk.ɹɪ.faɪs/ | 犠牲, 生贄 |
| habit 名詞 | /ˈhæb.ɪt/ | 習慣 |
| motivation 名詞 | /ˈmoʊ.tə.veɪ.ʃən/ | 動機, モチベーション |
| tan 動詞 | /tæn/ | 日焼けする, 日に焼ける |
| dedicate 動詞 | /ˈdɛdɪˌkeɪt/ | 捧げる, 奉納する |
| fitness 名詞 | /ˈfɪt.nəs/ | 健康, フィットネス |
| variation 名詞 | /ˌvɛəɹiˈeɪʃn̩/ | 変動, 変化 |
| serum 名詞 | /ˈsɪɹəm/ | 血清 |
| routine 名詞 | /ɹuˈtin/ | 日課, ルーティン |
| lonely 形容詞 | /ˈloʊnli/ | 寂しい |
| skip 動詞 | /skɪp/ | はね回る |
| mobility 名詞 | /mə(ʊ)ˈbɪlɪti/ | 可動, 動きやすさ |
| pause 名詞 | /pɔːz/ | 休止, 中断 |
| perfection 名詞 | /pɚˈfɛk.ʃən/ | 完全, 完璧 |
動画に出てくる句動詞
| 単語 | 発音 | 意味 |
|---|---|---|
| warm up 動詞 | /ˌwɔː(ɹ)m ˈʌp/ | 温まる |
| come out 動詞 | /ˌkʌm ˈaʊt/ | 出る |
| go out 動詞 | 出る | |
| look up 動詞 | /ˌlʊk ˈʌp/ | 見上げる |
| pick up 動詞 | 拾う, 拾い上げる | |
| show up 動詞 | 現れる |
繰り返し練習したい文
動画に出てくる短く完結した文です。日常会話でそのまま使えます。
- You might be wondering, why are we tanning now?
- Because you're about to train.
- I can't train in my guide color.
- I'm not going to run or anything.
- This is the tan that I'm using.
この動画の文法
話し手がよく使っている文型を、動画の実際の表現とともに紹介します。
| 文型 | 動画での表現 |
|---|---|
| 受動態 be + 過去分詞 — 誰がするかより、何が起きるかに焦点を当てる | being distracted · be tanned · is fatigued |
| 関係詞節 who / which + 節 — 人や物について情報を加える | Dark, which is · reversed which is · day which will |
注意したい発音
話し手はI'm, don't, you'reなど、短縮形や弱形を53回使っています。聞こえたとおりの短い形で発音しましょう。
- 「sh」と「zh」の音: motivation /ˈmoʊ.tə.veɪ.ʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, perfection /pɚˈfɛk.ʃən/, brush /bɹʌʃ/, exaggeration /ɪɡˌzæd͡ʒəˈɹeɪʃən/
- 長い単語（アクセントの位置に注意）: consistency /kənˈsɪs.tən.si/, motivation /ˈmoʊ.tə.veɪ.ʃən/, consistently /kənˈsɪstəntli/, mobility /mə(ʊ)ˈbɪlɪti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/
日本語話者が苦手な音：
- /r/ と /l/ の区別 — /l/ は舌先を歯茎につけ、/r/ はどこにもつけない: necessarily /ˌnɛs.əˈsɛɹ.ə.li/, rely /ɹɪˈlaɪ/, ultra /ˈʌltɹə/, triangle /ˈtɹaɪˌæŋɡəl/, spiral /ˈspaɪɹəl/
- /v/ — /b/ にならないように、上の歯を下唇に当てる: motivation /ˈmoʊ.tə.veɪ.ʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, reverse /ɹɪˈvɝs/, microwave /ˈmaɪkɹoʊˌweɪv/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/
- /f/ — 「フ」ではなく、上の歯と下唇で出す: sacrifice /ˈsæk.ɹɪ.faɪs/, fitness /ˈfɪt.nəs/, perfection /pɚˈfɛk.ʃən/, successfully /səkˈsɛs.fə.li/, flexibility /ˌflɛksɪˈbɪlɪti/
この動画での練習方法
- まず声を出さずに動画を最後まで聞き、知らない単語をメモします。
- まず0.75倍速で一文ずつシャドーイングし、慣れてきたら通常の速度に戻します。
- 自分の声を録音して元の音声と比べます。workout, sacrifice, habitなどの単語に特に注意しましょう。
シャドーイングとは？英語上達に効果的な理由
シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。