Shadowing Practice: Start This Habit to Change Your Body Forever | Senada Greca - Learn English Speaking with Video
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Walk us through the different benefits of different exercises and why strength training is a priority for you.
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In my actual programming, I also incorporate some higher intensity and I try to weave in a little bit of fun cardio.
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So I do incorporate different modalities.
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It's not strictly strength training and it's not power lifting by any means.
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It's strength training, but I do incorporate like HIIT sessions and some cardio because you need, I value all of the components,
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all of the different modalities.
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But for me, strength training is sort of like the golden standard because that is what is going to strengthen your bones.
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That's what's going to build muscle mass and a vast array of other benefits that not every modality has.
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You know, strength training is proven to increase, like I said, bone density and muscle mass,
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which are so crucial to longevity and a healthy longevity.
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And, you know, longevity now has become such a buzzword.
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And if you could do one thing for your longevity is strength train.
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How is strength training in other ways really impacting our longevity?
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Yeah, I mean, because it is our bone density max is reached at about age 25 to 30.
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And from there, we start to lose bone density.
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And by the age 40 and on, we start to lose bone density faster than we can build it.
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So then what happens at that point is that when we do fall, we break a hip or a wrist,
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and then the chances of recovery from that are much less.
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So that leads to deaths.
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I think there is like 32,000 deaths caused from fall injuries in adults like 65 and older.
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and obviously if you can build
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and muscles the same way you start losing after the age of 30 believe it
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or not you start losing muscle mass at about three to eight percent um every decade
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so that's that's an incredible those are incredible numbers i mean at the age 30 is a little bit slower
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but then it starts to pick up at 40 50
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and then by 60 is even faster so
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if you can build as much as you can in bone
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and muscle as when you can
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that will just help you carry um will help you carry yourself through
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and and healthier in the in the older years in the in the later years of life
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because again you can either prevent yourself from falling
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or you can recover faster from an injury
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because your bone density um is where it is more optimal than it would have been
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if you hadn't been building that bone mass
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and especially for women women are more prone to osteoporosis
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which is bone density loss than men um
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and by by menopause the the numbers are staggering as to
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that bone density loss um
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and for men actually even though the osteoporosis um instance is
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less than women their causality of death their death due to falls is higher than women
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so i mean a lot of the time I know it's like when we're in our 20s or even our 30s, we think of ourselves as invincible.
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We've got these amazing bodies.
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They're incredible, of course, but how do we prepare ourselves now when it is possible for the future ourselves?
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Our future self will thank us.
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What are some of the biggest things
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that you consistently see getting in people's way when they're trying to get fitter and stronger?
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What are the challenges, the most common ones, that you see people that you've trained over the years that you find they struggle with?
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Well, the first one is relying on feelings.
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A lot of people rely on motivation.
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I don't feel motivated.
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So, you know, how do you get motivated to work out?
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A lot of the time, I just am not motivated.
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I don't want to necessarily work out.
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The coziness of the home is a lot better than, you know, getting up and getting moving but it's uh we don't rely on
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that you know you take that you take those feelings you put them aside
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and you put your shoes and you keep going
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because that's what you do it's like brushing your teeth you
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there's no there's no for me there's no um it's a
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non-negotiable working out is a non-negotiable not just for right now not
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because of aesthetics
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but for longevity like we're talking about quality longevity um aesthetics
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come it's beautiful once you do the things the right things for your body with nutrition
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and working out aesthetics are a byproduct that will come
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because a lot of people take
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that approach of like wanting to look a certain way
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which i find can be motivating but for it's it's short-lived especially
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if the results are taking a little bit longer
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which could take longer for some people but
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if you are doing it again for those right reasons for
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the reasons of like i want to be as as strong as I can in this body
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so this body can carry me forward in the healthiest possible way for as long as as possible.
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So that is the biggest one that I face is like, how do you how do I get motivated?
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How do I stay motivated?
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It's like act.
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Don't wait for the feelings act.
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The other thing is I'm too busy.
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I'm too busy.
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There's always time.
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I'm sorry, but you can always make time for yourself.
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You can find that time.
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A lot of the time we find I'll even there there's been even arguments back and forth with people on Instagram.
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You know, I don't have time yet.
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Two hours later, they're still responding to that same chain of communication.
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Well, you had two hours right there.
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You have time.
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A lot of the time is just we analyze your day.
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Just analyze your day as to where you're you're spending time that you could carve out.
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Not saying don't watch TV or don't be on social media.
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Do it while watching TV.
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Exactly. Do that.
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How can you incorporate it?
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I found that.
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For me, incorporating is so powerful.
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Incorporate it.
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Exactly.
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And I'm a big, big believer of like not doing all or nothing.
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So even when it comes to nutrition, it's like you want to eat a burger?
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Fine.
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Just how can you maybe take one of the sides of the bun out?
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You know what I mean?
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How can you substitute half of the fries with a salad?
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It's like, don't completely take things out.
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Try to incorporate in your life.
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So find out.
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There is definitely always a little bit of time that you can find.
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I love watching football, soccer highlights.
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I miss watching soccer and I don't get to watch it full.
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I don't get to watch full games anymore because there are different timings because I live in LA.
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The game's all in London or England.
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And I will put on a highlights of the game, which are like 20 minutes.
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and I'm like, this is perfect for a 20 minute workout.
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I can watch the highlights, I can work out and it's gonna force me to get through 20 minutes.
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Whereas if I didn't have the highlights on, I know I'd give up in like six.
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And so when the highlights are on, I know that I'll be able to get through a full 20 minute workout, which is what I'm trying to do if I'm traveling or moving around.
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So I love that idea of incorporating things.
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Incorporating things.
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And that's true when it comes to creating habits that are tough to create in the beginning.
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How can you tack on something that is enjoyable, like a little bit of a reward system?
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And a reward system doesn't have to be that I get to eat, you know, whatever I want afterwards.
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What is the right reward system for being fit?
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Because I think a lot of people think it is getting to eat what you want.
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Yeah, yeah, yeah.
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It could be, you know, like you said, you like to watch the highlights, you know, a show that you enjoy or another activity that's enjoyable,
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you know, or if you want to treat yourself, find maybe when it comes to food, find a healthier option.
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I'm a great believer also in substituting, you know, a lot of the recipes that I post are I have a sweet tooth, a major sweet tooth.
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So how can I create recipes that are healthy, that will satisfy and will taste just as good as the naughty food?
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uh food so it's just
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that for every person it could be it could be different um what
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that reward for them is but tack it onto it
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and you know our um in in the we rise app
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we have dr gina who is a habits expert habits building
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expert one of the i think four leading um researchers of habits
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and she has so much input and so much information on how to make habits sustainable.
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You know, I wish I had a Dr. Pocket G-man that I could ask.
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Yeah, but yeah, she'll have such an amazing insight as to how to create and sustain these habits.
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Yeah.
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What's the biggest misconception with strength training?
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What do you think people get wrong?
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That woman will get like bulky and big
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and gigantic that's like the biggest thing is like I don't
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want to get too bulky I don't want to get too
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big that's what you hear a lot that's what I hear a lot and that is a huge misconception because
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in females our hormones are do not allow us to get to the levels
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that for example a men's physique can get naturally it is
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not biologically I there's obviously different levels of hormones in different women
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that will promote growth in some more or less than others.
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But I always say at the very, at the end of the day, you can just back off, back off if you are feeling,
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but I guarantee you that once you start gaining a little bit of muscle, you'll be addicted.
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Because the feeling of strength and confidence that it gives you,
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like a stronger body gives at least for me and for the people that I've worked with,
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those feelings that it gives them far outweigh any negative misconceptions.
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I'm going to say misconceptions because it is.
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You're not going to get big.
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You're not going to get huge.
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You're not going to be like Hulk.
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Talking about cardio, you said that you incorporate cardio.
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How much is cardio important in a strength training practice and how much is it not needed?
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The question would be, what are the reasons for adding cardio?
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So are you adding cardio?
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Because a lot of people think that cardio is what's going to help them lose weight.
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And that's not true.
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It's all about calories in versus calories out.
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So if you're talking about strictly losing weight is how many calories are you putting in your body
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and how many calories you're expending.
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So if you're deciding to utilize strength training as a way to expand those calories, great.
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If you're utilizing cardio, great.
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There is some studies again that suggest that you'll get faster into
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that fat burning phase if you're doing strength training before and then cardio after.
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and also cardio if you're doing strength training also before
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and cardio after you're you're not compromising your strength training process as
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if you were to do cardio beforehand how much cardio
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that also is an individual basis cardio a lot of people hate cardio
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so what I try personally to do I'll incorporate it on upper body days
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so I'll do some what of an interval training
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so I'll do an exercise that's upper body focused
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and then 30 seconds to a minute of sprinting
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and then another you know exercise or set of an upper body focused
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and then so that's what how I make it fun in my personal training
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and for everybody in the WeRise app and obviously
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if you're wanting to add more cardio
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because you feel like you know adding a steady state cardio session after the separate day
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a separate part of the day because you're wanting to be at a more of a caloric deficit.
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That's completely fine as well.
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It sounds like you don't like cardio.
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I don't love cardio.
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That's good for us to know.
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So I ran marathons and that was great.
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I've run three marathons.
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I enjoyed it.
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You do put your body through a lot.
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But I have found personally what I've achieved through strength training when it comes physically
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and mentally has been far more rewarding than cardio.
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There's some benefit to cardio in the sense
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that some people feel more of the endorphins and the feel-good hormones during HIIT sessions or cardio.
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So there is a benefit to that.
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And at the end of the day, what is so wild?
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So let's say while I value strength training, pick your poison at the end of the day, or pick your remedy, I should say.
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Pick your elixir.
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You know, what would that be for you as long as you can get some activity in?
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So while there is hierarchies of what you want to achieve.
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So if you want to build muscle strength training really is like the golden standard, right?
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But if, you know, you absolutely hate it, what is your activity of choice at the end of the day is what I would say.
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You've shared so much amazing research and studies with us today.
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Are there any others that really come to your mind
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that you think this is really important for women to know or this is really important for strength trainers to know?
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Because some of the studies you've shared with us have really been powerful.
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Yeah, I mean, the muscle loss is huge.
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Like I said, the 32,000 deaths per year,
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which actually, crazy enough, has almost doubled from like 2012 to 2021, if I remember correctly.
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And I wonder what's gone into that, like why there's been such a drastic increase and like that's due to falls during this time.
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Like maybe we've become less we've become less mobile.
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Maybe there's medications in the market that are affecting our bone density.
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It's actually when it comes to depression and anxiety, mood disorders.
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It has been found
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that even as little as 150 minutes of activity per week can relieve symptoms to about 40 to 60 percent,
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42 to 60 percent.
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While as compared to psychotherapy and pharmaceuticals,
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the numbers are 20 percent to 30 percent in relief of symptoms.
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So even the highest, the higher upper end limit of pharmacological products
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and psychotherapy doesn't even come close to what you can achieve by physical activity.
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And that's only at 150 minutes per week.
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So to me, like that's that's mind blowing what you can achieve
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because and I'm not negating the need for psychotherapy or pharmacological products.
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Absolutely.
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You know where it's necessary.
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But why not start with exercising?
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Like start there.
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You will achieve results that might be even higher than what you can do with pharmaceutical products.
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That's like just over 20 minutes a day.
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Yeah, exactly.
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Just over 20 minutes a day.
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That's incredible.
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Yeah, absolutely.
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That's pretty amazing to know.
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Yeah.
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Wow.
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Like, yeah.
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And the difference too, like you're saying, instead of 20 to 30% reduced, 40 to 60% reduced.
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So double on both the upper and lower and lower.
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Exactly.
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Exactly.
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That's yeah.
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And you're right.
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Again, we're not telling anyone not to take things that they need to take. But absolutely.
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The idea that why not have the full package?
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Exactly.
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Why not have the full package?
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That's what it is.
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Because a lot of the time it can be that psychotherapy or pharmacologics don't necessarily work for some people.
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I think there are some statistics of like around 40% of the people don't experience the relief that they need.
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So either in conjunction or starting with an exercise program that will provide significant relief.
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I mean, firsthand, I'm standing here as somebody that has achieved that kind of relief without now being on any pharmaceuticals.
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This is why I work out every day.
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I don't want to experience those symptoms of depression and anxiety ever.
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So, this is why I keep going.
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What's your take on the 10,000 steps?
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It's a good place to start.
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Like I said, like walking, that's, that's, that's great.
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Uh, 10 to 12,000.
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My, uh, my dad does it every day.
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He's committed to it.
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Uh, it's a good starting point.
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It's a good starting point, but it's how you make those steps quality, quality steps.
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You know, do you work out every day of the week? most days, but I don't have a rest day.
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I find that it is great to keep yourself active, even if it's something light.
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So if I'm not working out, I'll go for a long walk or a hike.
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I think it's so important to keep ourselves active because we do end up spending most of the day sitting.
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So even, even working out for an hour a day, if you spend most of your day sitting, it doesn't negate that sitting.
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So it is important even speaking like throughout the day to get up and take a little bit of a walk, like every half an hour, every hour.
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What other practices have you taken on at a mental or spiritual level that you feel have positively impacted your physical health?
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Well, meditation is huge, in my opinion, for mental health, but also if you're wanting to visualize certain results.
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I feel like whenever I've been in a place where I've competed,
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for example, in bodybuilding competitions, in the bikini level.
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So I found when it came strictly to like the physique, if you are, it's basically manifestation, you know, at that cellular level,
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when you're thinking about the way that you want to look or feel or present yourself.
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So meditation is huge.
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I try to incorporate that every day.
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journaling, also gratitude every night before going to bed.
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I've practiced gratitude.
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Not sure how that relates to the physique, but it relates to the mental aspect.
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I'm grateful for your body.
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Absolutely.
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I had to learn that.
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I had to learn that.
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I definitely was very grateful for my mind and my intelligence and my abilities, but I'd always feel like my body was letting me down.
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and that negative approach to my own body only made my body let me down more.
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Absolutely.
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It's like someone in your life, if you feel like that person in your life always lets you down, guess what?
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They're going to let you down because you're going to look for that.
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Yeah, exactly.
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And so I was always talking to my body subconsciously in that way.
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I was like, oh, my mind is amazing, but my body lets me down.
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And that language.
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The words that we use are so important, you know, just in the in this recent journey
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that is shared about before with you um
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that was one of the big lessons that
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that i learned is the way that sometimes uh we talk to ourselves the words
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that we use whether they're out loud
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or even just spoken in silence to ourselves are are huge are huge so
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if you tell yourself you know like i hate my body
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like i want to change this like i hate i I don't know, like my stomach, like that's not coming from a place of love.
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You're less likely to achieve results if there if that's coming from a place of negative sentiments towards yourself.
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I always that's another thing that I always try to impart on whoever I'm working with,
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especially in person, is like I want us to start from a place of love for ourselves,
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not from I need to lose 20 pounds because that again comes from like I hate this 20 pounds that's on me.
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But yeah, starting from a place of love for wherever we're at and for, I want to do this because I want to become a healthier version of myself.
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Vocabulary and speaking notes for this lesson
This video has 306 sentences and 3400 words to shadow. The speech runs for 20:27. The speaker talks at a natural 166 words per minute, close to everyday conversation. 84% of the words are among the 3,000 most common in English; the rest is worth studying before you start.
Key vocabulary in this video
15 words from the video worth learning, with pronunciation and meaning:
| Word | Pronunciation | Meaning |
|---|---|---|
| incorporate verb | /ɪŋˈkɔɹ.pɚ.eɪt/ | To include (something) as a part. |
| bone noun | /boʊn/ | A composite material consisting largely of calcium phosphate and collagen and making up the skeleton of most vertebrates. |
| muscle noun | /ˈmʌs.əl/ | A contractile form of tissue which animals use to effect movement. |
| density noun | /ˈdɛn.sə.ti/ | A measure of the mass of matter contained by a unit volume. |
| longevity noun | /lɒnˈd͡ʒɛv.ɪ.ti/ | The quality of being long-lasting, especially of life. |
| habit noun | /ˈhæb.ɪt/ | An action performed on a regular basis. |
| highlight verb | /ˈhaɪˌlaɪt/ | To make prominent; emphasize. |
| motivate verb | /ˈmoʊ.tɪ.veɪt/ | To provide someone with an incentive to do something; to encourage; to actuate. |
| reward noun | /ɹɪˈwɔɹd/ | Something of value given in return for an act. |
| calorie noun | /ˈkæləɹi/ | A non-SI unit of energy, equivalent to 4.184 kilojoules, that can raise the temperature of a kilogram of water by one degree Celsius. This is the unit normally… |
| rely verb | /ɹɪˈlaɪ/ | To trust; to have confidence in; to depend. |
| strictly adverb | /ˈstɹɪktli/ | In a strict manner. |
| pharmaceutical adjective | /ˌfɑː.məˈs(j)uː.tɪ.kl̩/ | Of or relating to pharmacy or pharmacists. |
| hormone noun | /ˈhoɹmoʊn/ | Any substance produced by one tissue and conveyed by the bloodstream to another to effect physiological activity. |
| symptom noun | /ˈsɪm(p)təm/ | A perceived change in some function, sensation or appearance of a person that indicates a disease or disorder, such as fever, headache or rash; strictly, a… |
Phrasal verbs you will hear
| Word | Pronunciation | Meaning |
|---|---|---|
| work out verb | /ˌwɝk ˈaʊt/ | To calculate. |
| back off verb | To move backwards away from something. | |
| get through verb | /ɡɛt ˈθɹu/ | To overcome; to endure. |
| get up verb | To move in an upward direction; to ascend or climb. | |
| end up verb | To bring to a conclusion. | |
| find out verb | To discover, as by asking or investigating. | |
| move around verb | To relocate to new homes repeatedly; to not live in any one place for long. |
Pronunciation to watch
The speaker uses 92 contractions and reduced forms, such as you're, don't, I'm. Say them the short way, as you hear them.
- The “th” sounds: aesthetics /ɛsˈθɛt.ɪks/, marathon /ˈmæɹəθən/, tooth /tuθ/, strengthen /ˈstɹɛŋ(k)θən/, psychotherapy /ˌsaɪkoʊˈθɛɹəpi/
- The “sh” and “zh” sounds: nutrition /njuːˈtɹɪʃ.ən/, meditation /mɛdɪˈteɪʃn̩/, crucial /ˈkɹuː.ʃəl/, shoe /ˈʃu/, brush /bɹʌʃ/
- Long words — get the stress right: incorporate /ɪŋˈkɔɹ.pɚ.eɪt/, longevity /lɒnˈd͡ʒɛv.ɪ.ti/, pharmaceutical /ˌfɑː.məˈs(j)uː.tɪ.kl̩/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, anxiety /æŋˈzaɪ.əti/
How to practise with this video
- Listen to the whole video once without speaking and note the words you do not know.
- Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
- Record yourself and compare with the original, paying attention to words like incorporate, bone, muscle.
Grammar in this video
The structures the speaker uses most, with the exact words from the video:
| Structure | In the video |
|---|---|
| Conditional sentences if + clause, will/would + verb — a condition and its result | if I'm not working out, I'll go |
| Present perfect have/has + past participle — a past action that still matters now | has become · you've trained · there's been |
| Passive voice be + past participle — the focus is on what happens, not who does it | is proven · is reached · be addicted |
| Relative clauses who / which + clause — extra information about a person or thing | game, which are · workout, which is |
What is the Shadowing Technique?
Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.