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Hi, it's Robin Sharma.
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Welcome to this Mastery Session.
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If you want to learn how to fortify your energy
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and bring on your fire each day in a world of digital distraction and interruptions and a lot of people being busy,
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being busy, you are going to find this
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Mastery Session incredibly valuable
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because it's called the four methods superstars use to protect their energy well here's the backstory of why I recorded
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this mastery session energy is more valuable than even your intellect I mean I know you're smart
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and yet the people who win in business in creativity
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and productivity and in their humanity are not only the people
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that are smart they're the people that have the energy to execute on their lofty ambitions.
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I want you to think about what I just said.
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You can have gorgeous opportunities.
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You can have great ambitions.
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You can have awesome gifts and talents, which I know you do.
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And yet, without the execution energy to get your big dreams done, nothing happens.
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This world is littered with geniuses who never did anything.
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And a lot of people who don't have the level of intellect
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or the gifts of a lot of the great geniuses did amazing things.
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Because they fortified their energy and then they focused it on one or two things.
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Could have been creating an app, building another type of business, launching a movement,
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writing a symphony but they brought such energy and conviction and fire to their idea that they materialized it into the world.
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And we all know that leadership is a lot less about talk, and it's a lot more about execution, application, and implementation.
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So what are the four methods that superstars use to protect their energy?
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Well, the first method is understanding this model I've been teaching for many years called the Twin Cycles of Elite Performance.
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I share it in great detail in the 5AM Club, my book, but let me give you a high -level version of it right now.
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So the old model of working is let's work harder and get more done.
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The old model of producing is she or he who works the longest leads the field.
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Well that model comes from the industrial age when we were factory workers.
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So if we worked longer in the factory we would produce more widgets.
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Well we live in a completely different world right now and it's not how long you work.
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Here's the most important thing, the quality of your genius that you bring to your hours.
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And so the first method that superstars use, I've worked with billionaires.
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I've worked with NBA, NFL, NHL superstars.
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And here's what I've taught them.
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The model is called the twin cycles of elite performance.
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Rather than it being all about working longer, work much more intelligently.
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To be specific, don't work like a marathoner, work like a sprinter.
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And the Energy Project has done a lot of great research into this.
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In other words, the greatest business people,
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creatives, producers work in sprints of intense focus and energy,
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and then they pull back and they recover.
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And then they come back and work in another intense burst of their greatest work all in, and then they recover.
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A doctor came to one of my live events and he said, I've worked with Usain Bolt.
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And Usain Bolt told me, he said, I rest 50 % of the time to allow the training to take effect.
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And so great athletes understand you go out onto the court, you do your best, you bring on your gifts,
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you play full out and then you recover.
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So the model that I teach is called the twin cycles of elite performance.
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You've got your high excellence cycle.
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I'm going to show you the model right now on the screen.
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Have a look at it.
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You've got your high excellence cycle.
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That is when you go all in and then you pull back and you've got your deep recovery cycle.
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That's when you refuel, regenerate and replenish.
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And here's the key.
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Why do you do this?
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It's because if all you do is expend your talents all day long, then you actually deplete them.
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I'm going to repeat that again because it's so important.
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If all you're doing is working, or if all you're doing is showtime,
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and you don't recover, you actually deplete your assets of genius.
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And one of the keys to legendary is longevity.
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Okay?
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So just think about working under cycles, periods of time.
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It could be during your days where you're full on fire
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and then taking the time to recover by going for a walk or drinking some tea or listening to some music,
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then doing another few hours in terms of a burst of intense and beautiful work where you're bringing on all your focus,
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all your talent, and then pulling back and recovering.
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And then even when it comes to your week, take at least one or two days off,
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no technology, no work, just with your family or just mountain biking, long times, you know, walking in the woods,
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writing in a journal, you might think and your ego might suggest to you and your friends might say
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You're wasting time.
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You know, you're missing out.
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Get in the game.
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Well, be a leader.
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Don't follow the majority.
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Remember, great audacity without intelligent recovery leads to the depletion of your genius.
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You actually, I'll put it to you this way, making the time to pull back and recover in that deep recovery cycle,
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deep refueling cycle, actually is how you grow.
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Okay so the first method that superstars use to protect their energy is working in cycles
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or seasons and they run the twin cycles of elite performance.
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Which brings me to the second methods that the pros use to really you know fortify their energy which is rest.
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So you may have read my book
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The 5 a .m.
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Club, You may be a member of the 5 a .m club.
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You've probably seen some of my videos over the past two
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decades where I've been teaching the 5 a .m club
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and the morning routine of history makers and the underlying 20 -20 -20 formula.
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Here's the key.
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I've never once suggested that joining the 5 a .m club and becoming an early riser means being sleep deprived.
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We all know the research says the number one way to cut your life short is sleep deprivation.
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We all know that you never are at your creative, productive, personal best when you are exhausted.
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So the real key to a great morning routine is a superb nightly ritual.
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And I want to quickly walk you through the pre -sleep routine of the virtuosos.
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That one hour before you go to sleep, no technology.
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Otherwise, you're going to affect melatonin production, which is going to play havoc with the quality of your sleep.
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So no technology, no white screen one hour before you go to sleep.
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Secondly, sleep in a room full of no technology.
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Thirdly, make sure your bedroom is a little cold.
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Fourthly, do what the Romans do and have a hot bath before you go to sleep.
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What else can you do before you go to sleep in terms of a nightly routine?
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Write in a journal.
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Martin Seligman, the pioneer of the field of positive psychology, did some research.
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And what he found was people who recorded, in just a journal exercise, three good things that happened to them during the day that's just ending,
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by doing that little exercise they promoted gratitude and felt much better over a period of weeks.
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And so another part of your pre -sleep routine could be just before you go to bed,
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you pull out your journal and you ask yourself this question, what three good things happened to me during this day?
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And what that does, it fights your brain's negativity bias
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and it forces your brain to hunt for great things that happened to you during the day, even the hardest day.
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If you asked yourself that question, what are three good things that happen, you could say, hmm, well, I had some amazing coffee in the morning,
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and my child laughed incredibly hard this afternoon, and you know what?
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I got a great piece of news from one of my favorite clients today.
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So make sure you get your pre -sleep routine right, because that is really the DNA of a great morning routine.
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The larger point is really the second method that the superstars use to protect their energy is they sleep.
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And And the final thing I want to say on that point is napping is one of my secret weapons.
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I learned it from my father, who was a family physician for 54 years.
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And I would see him get up early, and I would see him working really hard, but he always came home for a family meal.
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And then after the family meal, he would, in his suit and tie, very old school, he would take a power nap,
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and then he'd go back to the office and work till 10 o 'clock.
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I mean, my father worked so hard as a family doctor, but from him I modeled.
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learning to nap.
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And I've done that for most of my adult life.
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And what that does is it brings a vigor and a freshness to your evening.
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Your willpower is a lot stronger.
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You have energy to be with your family or to work or to read,
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to do all of those things in your evening that sets you up for an even more epic, amazing, creative, productive, and wonderful day.
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The third method that superstars use to protect their energy really brings what I've shared with you together.
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And it's a model called the Trinity of Radiant Vitality, and I'm going to show it to you on the screen right now.
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I just want you to have a look at it.
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Well, the part you can see at the top of the framework is exercise.
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And if I was to deconstruct exercise, and just have a look at this, you'll see stretching.
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To me, that is so fundamentally important.
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You see that?
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Stretching in that circle.
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Stretching is important to staying limber, to playing the long game, to preventing recovery, to just feeling good.
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What else is, if I was to deconstruct exercise?
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Weight training.
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We know that it releases all sorts of great neurochemicals.
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We also know that it protects your muscle mass as you age.
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And here's another insight.
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When you are strong, you feel strong.
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When you are strong, you feel strong.
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You'll also see in the deconstruction of exercise, 2WW.
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That comes from my book, the 5am club.
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It's one of the 10 daily rituals of genius that I talk about in the book.
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The second wind workout.
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That's what 2WW stands for.
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If you believe exercise is a game changer and it makes you feel better and it makes you more creative and productive,
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why would you only do it once a day?
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Second wind workout just means when you finish work, you go for a nature walk.
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When you finish work you go for a mountain bike ride.
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When you finish work you go to a yoga class.
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When you finish work you go to a park and start doing planks, push -ups, and burpees.
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So another part of exercise is the second wind workout
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and then the final part of the deconstruction as you'll see from the model
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that I'm sharing with you is make sure you get your cardio in.
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There's a lot of emerging science.
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Before they were saying you know not too much cardio, more on functional exercise, planks, burpees, lunges.
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Well, what a lot of research coming out now is saying is
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that cardio is so much more important than we recognize because it releases BDNF,
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brain -derived neurotrophic factor, which accelerates your processing and which repairs brain cells damaged by stress.
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Okay, let's go to the second element of the Trinity the radiant vitality model.
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And as you'll see, it's nutrition.
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Let's deconstruct that together.
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Nutrition to me is about eating real food versus fake food.
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As much as possible, you know, someone once said, if it doesn't come from the ground or grow on a tree or have a mother,
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don't eat it.
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Real food versus fake food.
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You don't want to, I'll eat processed food.
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You know, it's artificial, you know it'll mess up your brain optimization and your physicality etc. Second, when it comes to nutrition,
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as you'll see from the model in front of you, I'm big on supplementation.
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I take a lot of vitamin C every day, talk to your doctor, talk to a nutritionist,
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get really big into supplementing because we all know our body can't produce everything
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that we need to be at our best and you want to play at the long game, you want to be a virtuoso,
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you want to be around for the loved ones in your life
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and you want to change the world get your nutrition
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and your supplementation right fasting this is you know
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I want to just emphasize this part of the model in front of you
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fasting is
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so fundamentally important to me now you got to go see a doctor to make sure it's right for you
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but as I wrote the 5 a .m.
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Club and I wrote it over four years one of the hacks
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that I use to dial into my best thinking
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and my best productivity so I could get into another world as I wrote the book for hours was fasting.
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So I intermittent fast at least 18 to 20 hours every single day.
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If it's right for you, check it out.
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I'm not a doctor.
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Check it out with someone who is qualified to make sure it's right for you, but it's been very helpful for me.
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And then as you'll see from the model, hydration.
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We know from emerging science that mitochondrial function, which is the seed of, you know, that's energy in your system, in your body.
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Hydration is so important for optimal mitochondrial function.
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Most people don't drink enough water.
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Make sure you do.
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Okay, and then the final element of the trinity of radiant vitality, have a look at it in the framework right in front of you.
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It's recovery.
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Let's quickly deconstruct that because I really want this episode of the Mastery Sessions to be you revolutionary for you, massage.
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Well, in the 5am club there's the two massage protocol.
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It's another one of those ten rituals of daily genius.
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Massage has changed my life.
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Massage releases serotonin.
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Massage makes you more happy.
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Massage gives you more energy.
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Just get serious about getting at least a massage every single week.
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And you might say, well
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Robin, I can't afford the time and I can't afford the money, well death will cost you more.
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I say that with a smile on my face because I'm trying to make the point.
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So you really embrace massage as an elite performance tool to be legendary and to make your mark on history.
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What else is in the recovery element?
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Nature.
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One thing the great artists and the great productives of history all have in common, They loved walking in nature.
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What else is there fun fun is so important for recovery
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You know like going out there and traveling or doing things with your family or hanging with your friends
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Never waste of time because while you're with your friends or while you're reading or while you're traveling
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Here's the big idea
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Your best insights are incubating
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and that's why the great business builders the true titans of industry
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or the great artists got their insights that changed the world.
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When they were in the shower, when they were with their friends, when they were with the new city, the brain relaxed.
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It got into that transient hypofrontality that I teach in the 5am club book.
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And because of that, great ideas were incubating.
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Haruki Murakami said, when I'm not writing my books and living life
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is when I'm getting the best ideas that I'll use to write my books.
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Meditation is important for recovery.
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Sometimes if I can't take my naps in the afternoon, I will spend 20 minutes recovering by meditation.
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I love guided meditations.
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This is not the episode for me to walk you through meditation.
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I'm happy to do it in a future episode.
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That's why you want to even go back
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and listen to all the previous episodes because a lot of these things are covered.
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And then finally rest, I mention that.
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I need to finish up this episode.
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I'm so full of passion and fire to share this information with you.
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The fourth method that superstars use to protect their energy is my model called Joy as a GPS.
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I don't have time to show you this model.
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Joy as a GPS is so profound and it simply means this.
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If you want to feel more energy, ask yourself these three questions.
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Who are the people that fuel my joy and bring those people into your life even more.
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And related to that, do a list, the people that bring down your joy and release those people from your life.
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Those energy vampires and hope thieves.
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Second question to ask yourself on this joy as a GPS model, what are the pursuits that fuel my joy?
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And anything that is not bringing you joy in terms of the pursuits that you do, whether it's work or even at home, stop doing them.
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And the final, third question that the joy is a GPS model is based around.
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What are the places that fuel my joy?
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It could be the rooms in your house.
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It could be the places you go in your city.
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It could be cities ranging from Zurich to Shanghai.
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We all have places where when we are there, our joy is amplified.
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And I'm sure you're the same as me.
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There are places where I go where I just don't feel good.
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The joy as a GPS model is so profound because your instinct really is more powerful than your intellect.
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And your joy is your higher wisdom telling you the people that really belong in your orbit,
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the pursuits that you are meant to be following that will really bring you to your mountaintop,
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and the places that you're meant to be.
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Okay, so there's been a lot in this mastery session, I encourage you to go back and watch it another time and then study it.
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So I hope this mastery session has helped you a lot.
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I've given my heart and soul in this one, so I hope you feel how much I care and I really want to help you.
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Here's what I would encourage you to do.
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If you have found this mastery session valuable,
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please share it with three people as quickly as possible and then start the conversation with them about everything that you learned.
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Number two.
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If you would like me to mentor you
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and you want to go 100x deeper into this kind of material that I've shared on, whether it's neuroscience or the philosophy or greatness,
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if you really want to multiply and accelerate your productivity,
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if you really want to bring your fire and your primitive and primal heroism to the world, and you're tired of playing small,
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and you're tired of limiting yourself, well then I would love to work with you if you're
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that kind of person and there is information below on my monthly mentoring program.
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It's absolutely world -class.
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It's called Circle of Legends and if you feel you want to work at Legendary
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and live that heroic life that I truly believe you're destined to live,
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check out the information below in Circle of Legends and I'd love to be of service to you in the program.
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Finally, if you haven't read my book
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The 5 a .m.
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Club, I spent four years of hard labor working on The 5 a .m.
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Club and essentially it's 333 pages of me distilling the best ideas I've learned over two decades working with billionaires
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and companies like
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Starbucks General Electric, Nike, Microsoft, IBM and organizations like NASA and Young President's Association.
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And so read the 5AM Club.
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I promise you it will be a tool for transformation and a manifesto for absolute mastery.
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To find the book, you can find it online or just go over to the5amclub .com.
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And I'm really excited to share that after you finish the book, at the end of the book,
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there is a free, and I want to emphasize free, because I really want to help you lock in the 5am club habit.
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It is the mother of all habits.
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You get your morning right, your Your days will be right.
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Your days are world class.
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You'll have world class weeks, quarters, and years.
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The single best move you can make is to join the 5AM club,
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run the 20 -20 -20 formula that I'll walk you through in the book because as you begin your day, so you hand craft your life.
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And I'm excited to share at the end of the book,
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you will find details for a free 66 -day online program where after you finish the book for 66 days,
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which is the period of time required to install a new habit, I will literally mentor you through morning mastery meditations
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and videos at no charge for 66 days until you reach the point that researchers call automaticity,
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where it actually becomes easier to get up at 5 a .m than not to get up at 5 a .m.
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Final thing I want to share with you, a portion of my royalties on every copy of the 5 a .m.
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Club sold goes to fight leprosy on the planet.
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It's a violent affliction.
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I am all in to help fight leprosy as much as I humanly can.
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So when you invest in a copy of the 5am club, you not only invest in your growth and transformation,
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you invest in helping a child with leprosy live a better life.
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Okay, so thank you so much and I'll see you in the next
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Mastery Session and be great.
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Hi, this is Robin Sharma.
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I hope you received great value from this Mastery Session.
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If you'd like to receive potent training videos, blog posts, learning tools, and information on my two live events,
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Personal Mastery Academy, and my flagship four -day experience, the Titan Summit, go ahead and visit robinsharma .com.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “4 Methods Superstars Use To Protect Their Energy”. As palavras que mais se repetem: energy, model, club. Este vídeo tem 303 frases e 3798 palavras para praticar shadowing. A fala dura 23:26. O falante fala em ritmo natural, cerca de 162 palavras por minuto, próximo de uma conversa do dia a dia. 84% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| mastery substantivo | /ˈmæs.tɚ.i/ | maestria |
| recover verbo | /ɹɪˈkʌvɚ/ | recuperar |
| massage substantivo | /məˈsɑ(d)ʒ/ | massagem |
| superstar substantivo | /ˈsuː.pəˌstɑː/ | superestrela, superstar |
| routine substantivo | /ɹuˈtin/ | rotina |
| genius substantivo | /ˈd͡ʒin.jəs/ | génio, gênio |
| elite substantivo | /ɪˈlit/ | elite, escol |
| twin substantivo | /twɪn/ | gémeo, gémea |
| nutrition substantivo | /njuːˈtɹɪʃ.ən/ | nutrição |
| element substantivo | /ˈɛləmənt/ | fundamento |
| intense adjetivo | /ɪnˈtɛns/ | intenso |
| stretch verbo | /stɹɛt͡ʃ/ | esticar |
| invest verbo | /ɪnˈvɛst/ | investir |
| habit substantivo | /ˈhæb.ɪt/ | hábito, costume |
| legendary adjetivo | /ˈlɛd͡ʒ.ənˌdɛɹ.i/ | lendário, legendário |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| go back verbo | voltar | |
| check out verbo | verificar, sacar só | |
| come back verbo | voltar | |
| come out verbo | /ˌkʌm ˈaʊt/ | sair, partir |
| finish up verbo | finalizar, terminar | |
| get up verbo | subir | |
| go ahead verbo | /ˌɡoʊ əˈhɛd/ | vai em frente |
| go out verbo | sair |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- You've got your high excellence cycle.
- That's when you refuel, regenerate and replenish.
- Why do you do this?
- What else is, if I was to deconstruct exercise?
- What are the places that fuel my joy?
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect continuous have/has been + -ing — uma ação que começou antes e continua | I've been teaching |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | I've worked · I've taught · has done |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | is littered · is let · is called |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | people who win · people that have · people who don |
Pronúncia para ficar de olho
O falante usa 79 contrações e formas reduzidas, como you're, I'm, I've. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: bath /bɑːθ/, athlete /ˈæθ.liːt/, thief /ˈθiːf/, fourthly /ˈfɔːɹθ.li/, marathoner /ˈmæ.ɹæ.θən.ə(ɹ)/
- Os sons de “sh” e “zh”: massage /məˈsɑ(d)ʒ/, meditation /mɛdɪˈteɪʃn̩/, nutrition /njuːˈtɹɪʃ.ən/, execution /ˌɛk.sɪˈkjuː.ʃən/, transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/
- Palavras longas — acerte a sílaba tônica: legendary /ˈlɛd͡ʒ.ənˌdɛɹ.i/, productivity /ˌpɹɒdʌkˈtɪvəti/, incredibly /ɪŋˈkɹɛdɪbli/, execution /ˌɛk.sɪˈkjuː.ʃən/, transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: elite /ɪˈlit/, element /ˈɛləmənt/, invest /ɪnˈvɛst/, habit /ˈhæb.ɪt/, insight /ˈɪnsaɪ̯t/
- /l/ final — a língua toca o céu da boca, não vira “u”: ritual /ˈɹɪt͡ʃ.u.əl/, meal /ˈmiːl/, muscle /ˈmʌs.əl/, artificial /ˌɑː.tɪˈfɪʃ.əl/, functional /ˈfʌŋkt͡ʃənəl/
- /h/ — um sopro suave, diferente do “r”: habit /ˈhæb.ɪt/, helpful /ˈhɛlp.fl̩/, humanity /hjuˈmænɪti/, heroic /hɪˈɹoʊ.ɪk/, havoc /ˈhævək/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como mastery, recover, massage.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.