Prática de Shadowing: 7 Hot Girl Habits to GLOW UP - Aprenda a falar inglês com vídeo
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Let's talk about habits to glow up for summer and for life.
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In this video, I'm going to dive into seven different habits to help you transform the way
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that you look and the way that you feel.
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And I can tell you from experience that these things have changed my body and my life.
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Hey friend, welcome back.
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If you're new here, my name is Jill's and I help women step into their power, tap into their divine feminine and become their best self, live their best life.
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So if that's something you want to do, you should subscribe and stick around.
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And if you're not on my newsletter, the Dream Life Digest, I highly recommend you join our inner circle.
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This is
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on all things feminine energy and manifestation and relationships and money and creating your dream life and stepping into your dream self.
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And it lands in your inbox every Tuesday.
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It's totally free.
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The link to sign up is down below.
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So let's get into it.
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There is something that some estheticians call sugar face.
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And that's basically where your face is a little bit puffier
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and more dull and sagging more than it should due to eating lots of sugar.
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And it really doesn't help you look like your most radiant self.
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And that is because sugar ages you at the cellular level.
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Now I'm not sugar.
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Like fruit, for example.
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Fruit is very healthy.
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And honestly, having a slice of cake with your friends now and then is regulating in other ways that we need sometimes.
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But what I really want you to understand is that having stable blood sugar is a beauty practice.
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If you actually go back and look at pictures of myself when I was younger, when I ate a lot of processed foods and a lot of sugar and a lot of,
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you know, those low quality carbs that spike your blood sugar, my face looked different.
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I mean, it's still me, but I looked different.
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There is a process
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sugar molecules attached to your collagen and essentially make it stiff
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and dull and less elastic over time
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and having high blood sugar chronically consistently is breaking down the actual structure of your face
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and stealing from your radiance now just to be clear fruit has sugar yes
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but fruit also comes with fiber and water and micronutrients
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that slow the absorption of that sugar significantly
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so your blood sugar doesn't spike in the same way and a lot of fruit for example let's take
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and high in vitamin C, which supports collagen production and a pretty face.
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Or even if you have that fruit with a little bit of fat or a little bit of protein, there is virtually no blood sugar spike at all.
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However, a Starbucks drink with syrup and a muffin on an empty stomach, that becomes a huge sugar spike.
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That's a recipe for acne and inflammation.
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And if you do this enough, then your face starts becoming sugar face.
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And obviously your health is going to decline in other ways as well.
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the mirror and it just doesn't look
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as radiant that's me right now by the way
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but i usually have less brightness
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and openness to my eyes sometimes my skin gets a little
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more splotchy sometimes other people feel like they get really puffy okay well
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when you're eating a diet that's always spiking your blood sugar that's what your face looks like all the time
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but even worse regulating your blood sugar sounds so intense
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and clinical but really it's as simple as this sugar and processed foods is aging you and if
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probably not in the way that you want.
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The next habit that will glow you up real good is, consistency over intensity for everything.
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I get it.
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There's something that feels so productive and almost euphoric about going all in,
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you know, with the crash diet or the intense fitness era or the 5 :00 AM every single day phase, you know, you do get a big dopamine hit from that.
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But what happens three months from then?
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you're probably right back where you started.
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Because the intensity didn't actually work for you.
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It wasn't actually sustainable.
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It didn't fit your lifestyle.
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And it especially didn't fit you in the four different phases of your menstrual cycle.
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Yes, intensity can feel exciting sometimes.
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There's a seductive quality to it.
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But consistency is the thing that will actually change your life.
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And it is the only thing that will actually bring you to your goals.
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Now, when I say consistency, I don't mean sameness.
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okay they are different often we think of consistency as like same workout same effort same output every single day
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but that is the version of consistency that's actually setting you up to fail
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that is not realistic and honestly that's not even optimal especially as women who have menstrual cycles
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and our energy changes our capacity changes these things genuinely shift
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throughout the month consistency just means continuing to show up and this is relevant for
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If you're trying to up your fitness game, some days might look like a hard, sweaty workout in the gym.
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Other days might be a long walk outside.
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And other days might be stretching while watching Gilmore Girls.
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That is consistency.
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And it's the same with eating healthy.
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It's the same with learning a new skill.
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It's the same in business.
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It's the same in taking care of your skin.
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It's the same with everything.
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We all know the power of compound interest.
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When you put your money into the bank or an investment, right?
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a huge money trade.
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Consistency is just never stopping and letting that effort compound.
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And the person who never stops always wins eventually.
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In the past, I always really struggled staying consistent with exercise.
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It felt really impossible to me, partly because I had some health issues and partly
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because I didn't know what I was doing or what I should be doing.
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And so I always had that start, stop, start, stop kind of thing.
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But that has since changed since I started working with who is actually the sponsor of today's video.
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I've been working with Jill for almost two years now.
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She's wonderful.
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She's a gem and I love her because she gives me instruction.
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You know, she just tells me what to do and how to do it.
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She gives me accountability.
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And on top of that, she helps me cycle sync my workouts.
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So every week her workouts for me are not the same in the follicular and operatory phases.
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It's usually using more weights and maybe getting a little phases.
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It's a little bit more low impact, gentle workouts like matte Pilates and yoga and stretching.
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So yeah, it's been almost two years of working out consistently, which is a very, very big milestone for me because like I said, I've never done that before in my entire adult life.
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And even when I'm feeling burnt out, for example, I will tell her that
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and she will change the plan to make a workout
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that better fits my body that week and not just force sameness on me every single week.
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lot on this channel and i've actually gotten several comments
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and dms from you guys saying you've joined and you love it
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which makes me very happy so
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if you want to try it just take the quiz linked in the description to get matched with your trainer
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and through that link
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or my qr code you can try it absolutely free for 14 days to see
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if you like it
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so there's really nothing to lose now continuing on with the
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fitness theme here okay this one changed everything for me
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and i don't think people are talking about it enough i
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need you to understand the power of zone 2 cardio this the body composition magic happens.
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So often people do cardio one of two ways.
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They're either going really, really hard and doing it really, really intensely where they're just like struggling to breathe or they're going super duper light or maybe doing nothing at all.
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But zone two cardio is that sweet spot in the middle.
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Now, why is it so special?
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It's because when you are in this zone, that is when the body burns fat as its primary fuel source, aka this is
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quickest and the most efficiently so if that is your goal
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which it might not be but if it is
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that type of cardio zone 2 cardio is what's going to get you results
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so what is zone 2 cardio specifically well it's based off of your heart rate
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but it's basically a low intensity cardio state where you still feel like you're working out
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but also you can still have a conversation for most people zone 2 cardio looks like a brisk walk
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or a light bike ride or an easy jog
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when you your body to higher intensity levels thinking oh
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if i just do more if i work more
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if i push harder i'll get more snatched no once your
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heart rate gets past zone two then your body stops using fat as fuel
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and it starts using glucose as fuel so it'll take all
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that sugar in your system and use
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that now higher intensity cardio absolutely has its place i mean that's where real athleticism performance.
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But if body composition and fat loss is your goal, zone two is actually where that happens.
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And most of us aren't training for a marathon.
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We just want to look and feel good.
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So this is the tool that's most relevant for that and we'll get you the results you want.
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So let me tell you how to figure it out specifically for you.
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So zone two cardio is when you are at 60 to 70 % of your max heart rate.
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And everyone's zone two sweet spot is different.
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So the way you calculate your 0 .6 to 0 .7 to find your specific heart rate range,
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or you can just ask ChachBT to do it.
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But so if you're 30 years old, you take 220 minus 30, which equals 190 and 60 to 70 % of that is 114 to 133 BPM.
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So if you're 30 and you want to focus on zone two cardio and fat loss is your goal,
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when you do cardio, your heart rate should stay between 114 and 133 BPM.
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It's very simple.
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And it isn't that high.
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I'm briskly walking.
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I do personally have an Apple watch that I wear.
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I only wear when I work out just to track my heart rate.
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But if you don't have a heart rate monitor, you can just use the talk test.
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So basically if you're working out and you feel like you're working out, but you can still manage and have a whole conversation,
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then you're usually in the zone two cardio sweet spot.
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But once you feel like you're starting to get like a little bit breathless and you can't hold
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is a goal of yours, slowing down will usually get you the results that you want.
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And that is partly why hot girl walks are so gosh darn popular and so effective.
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Now just because we're already talking about fat loss here, I just want to bring up something important.
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Our bodies are interesting, and our bodies are always trying to protect us.
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And sometimes, sometimes, our body can store
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and keep fat as a weird little way to keep us safe and feeling safe emotionally.
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And until we can feel we will keep using that extra weight as physical armor, so to say.
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Have you ever experienced this yourself?
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Or maybe you know someone where this happened to them, where they didn't eat any differently, didn't work out differently, didn't do anything different, but something shifts in their life.
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Like they leave a relationship, or they quit their job, or they move, or they work past something difficult in their life, or they finally deal with something they've been avoiding for years,
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and their body just...
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changes.
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It releases weight that they've been holding for years without doing anything different.
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This is not uncommon.
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And I wanted to bring this up because sometimes the missing piece is not the food or the workouts, it's what's going on in your soul.
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This is a thing in somatic therapy, the idea that unprocessed emotional experiences and stress and trauma and things we haven't felt safe enough to deal with yet,
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they live in the body.
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As tension, as inflammation, and as extra until you feel safe enough to let it go.
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And really until your nervous system can actually relax.
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Your body doesn't care about, oh yeah, let's get this girl snatched.
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Your body cares about, let's get this girl safe.
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Let's keep her alive.
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And of course we can back this up by science.
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When your body is under chronic stress, your cortisol levels stay elevated because that cortisol is meant to keep you alert and ready to respond to danger.
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But cortisol is a fat storage hormone.
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to fat particularly around the midsection that's why you let go of someone toxic
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and oh my god all of a sudden i'm less puffy i know sometimes
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when it comes to a physical glow up we think a lot about the physical practical things like our diet
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and our fitness and our sleep and supplements but the inner work
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and that inner healing can often be the most powerful glow up tool
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when your body feels safe to relax safe to let go for a lot of women
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that will be the missing piece that fixes
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affirmation and subliminal tract to help you regulate your nervous system and feel more like a relaxed woman.
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It's free.
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I'll link it down below so you can listen.
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It really does help.
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Next, if you truly want to glow up and level up your life, and I really mean that this isn't for the half committed,
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there comes a point where you sometimes sort of have to brainwash yourself into a new self image.
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And I mean that literally.
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Most of us don't actually have the self concept that we
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self -concept your self -image your identity whatever you want to
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call it it will determine every result you get in your
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life i want you to understand something you will never consistently
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outperform your self -image ever you can force it for a little
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while the new diet the new routine the new era but
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if the image underneath hasn't changed you will always snap back
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to who you see yourself as deep down i'll take a little silly example okay
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if you always see yourself as someone who is
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a new planner and do all the things and swear that this time is different.
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You will find a way to be disorganized because it's what your subconscious knows and sees you as.
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Or a bigger example, a personal example.
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I used to be really unhealthy and have really unhealthy habits.
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And that's just the way that I saw myself too.
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Like I just saw myself as an unhealthy person.
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I lived an unhealthy lifestyle.
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And not surprisingly, I developed some pretty bad health issues and an
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healthy and to fix my problems
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that i got to this point of desperation where i was like this has to change i have to change
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and out of that desperation i brainwashed myself into a better self -image
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that i was a healthy person that i enjoyed living a healthy lifestyle
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that that's just who i am now i didn't expect all of my health problems to go away overnight
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but whoever you see yourself as
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your behavior will follow and that was the absolute biggest turning point in my life not the habit
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but the identity shift because everything followed after that.
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Whoever you want to be, whatever you want to accomplish, your self -image has to match that.
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Okay, so whenever you notice a disconnect, well, a little healthy brainwashing might have to be done to fix it.
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Brainwashing might sound a little intense, but I do want you to realize that you're already being brainwashed all the time.
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By your past experiences, by your parents, for better or for worse, by your failures, by other people's opinions of you.
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But here you're just choosing to do it intentionally instead.
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That's what brainwashing yourself actually means.
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It's a deliberate, repetitive, programming you decide who she is and then you feed
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that image to yourself over and over
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and over until your subconscious starts to accept it as true until it just starts feeling like you
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so the question you're probably thinking is well how do i do
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that well if you want the full detailed jill's answer that'll take its own 30 minute video
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but if you want a quick answer there is no right way to do it
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but it starts with deciding deciding who you are now and who you are not and feeding that
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to yourself over and over again, connecting to it emotionally, feeling what it feels like to be her, not just thinking about it,
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feeling the embodiment of that, acting from the embodiment of that.
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until it feels natural now just to be clear you are not brainwashing yourself to become someone else
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that is the wrong mentality and if that's the way
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that you think then this is really never gonna work for you
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and most importantly it's never gonna feel good you are just
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simply leveling up your self -image closer to how you were
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divinely created you are just connecting to your higher self and
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that right there is often the reframe people need to start thinking differently let's
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the littlest changes that I've made that can totally elevate your day
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and therefore your life is waking up and reading a few pages of a book before looking at your phone, before jumping out of bed, before the day starts.
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I'm not saying read for like 45 minutes, okay?
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I'm saying read for two to five minutes.
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Start your day with something good for the brain.
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When you wake up, your brain is in a more open, suggestible state because in that waking up period, your brain is in the alpha wave state,
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which is basically the brain state you're in when you're deep in meditation.
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And during this time, you're literally more open to suggestion and you're more likely to absorb and internalize what you consume.
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And because of that, this is also the time of day that is considered most potent for setting intentions and manifesting.
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Because you're programming your subconscious mind to look for and attract what you've been thinking about.
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Most of us are handing that window of time to our phones why we feel so anxious and scattered all day.
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But instead, if you just read something that makes you think, that makes you feel good, that sets you up for a positive mindset,
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or helps you see the world differently or think differently, you carry that into your day.
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And it's a very small thing that has massive compounding effects.
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So for this period of time, just keep it light and digestible and positive.
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So here are my best book recs for specifically that two to five minute morning I'm reading it right now.
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Each paragraph is like three pages.
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It's perfect.
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Or books like The Daily Stoic, The Pivot Year, or 101 Essays That'll Change the Way You Think.
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All of these are great.
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These books are all built for reading one to a few pages at a time.
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So it's perfect for that morning window.
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And just try it.
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Try it for like a month and tell me that your life isn't better.
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The last hot girl habit is eating until you're satisfied, not totally stuffed.
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Here's the thing with this.
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Most of us were never really taught to stop eating and instead we were taught to clean our entire plate,
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get every last bite, to eat while we can, to not waste food.
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But what's often underneath this type of eating, like always eating until you're really, really full, is a scarcity mindset.
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And if heaven forbid your ancestors actually lived through real scarcity or like famine, not knowing where your next meal is going to come from,
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that gets coded into your DNA.
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Your body learned to eat when food is available because it might that may have really, really helped your lineage and kept your lineage alive.
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But most of us now are not in famine.
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The food is not going anywhere, yet we're still eating like it is.
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And of course, I'm not saying that you can't indulge and enjoy your food.
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I love food.
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But unless you're trying to intentionally gain weight, which some people are, I just want to point that out, this habit of stuffing yourself at every meal is not going to lead to your best hot girl life.
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It makes you more bloated and sluggish and obviously leads to weight gain over time.
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is what if you ate from an abundant place?
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When we think of an abundance mindset, we're often thinking about opportunities and money and this kind of stuff.
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But what if we kept that same abundance mindset with food?
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Meaning there's more where this came from.
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I get to eat what feels good to me and there's always going to be more later.
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I can save the rest for later.
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To trust you don't need to consume everything right now.
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To leave a few bites behind and not think, oh my god, but I'm gonna be missing out.
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How you do one thing is how you do everything.
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And the woman who can comfortably leave a few bites of her food on her plate, she trusts that there is enough.
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And that abundance mindset doesn't just stay, like, at the dinner table.
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It also translates to everything else in her life.
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It bleeds into how she approaches money and relationships and opportunities.
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mindset or scarcity mindset, it'll often show up in the way you eat.
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That is it.
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But before I go, if you've been thinking about stepping up your fitness game, I really do recommend TrainWell.
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You can take the link in the description to get matched with your personal trainer or use the QR code right here.
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And you can try it completely free for 14 days.
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So let me know how you like it.
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Now, if you truly want to level up though, I'm going to need you to watch this video, The Psychology of Being Hot.
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It is a popular video of mine for good reason.
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And I think you're Mwah!
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Bye.
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Contexto e Antecedentes
Neste vídeo, a apresentadora, Jill, aborda hábitos que podem ajudar na transformação pessoal e na melhoria da aparência, especialmente durante os meses de verão. Ela compartilha sua experiência e conhecimento sobre como hábitos saudáveis podem impactar não apenas a estética, mas também o bem-estar geral. Jill enfatiza que a alimentação desempenha um papel crucial na nossa saúde e aparência, destacando a importância de manter níveis estáveis de açúcar no sangue para evitar o que ela chama de "sugar face". Essa condição, segundo ela, pode afetar a luminosidade da pele e a saúde a longo prazo.
Top 5 Frases para Comunicação Diária
- "Vamos falar sobre hábitos para brilhar na vida!" - Utilizada ao iniciar uma conversa sobre mudanças positivas.
- "Esses hábitos mudaram meu corpo e minha vida." - Uma afirmação forte sobre transformação pessoal.
- "Comer açúcar em excesso envelhece sua pele." - Uma advertência que pode gerar discussões sobre nutrição.
- "A estabilização do açúcar no sangue é uma prática de beleza." - Uma maneira de conectar saúde e estética.
- "Por que não desfrutar de frutas ao invés de doces processados?" - Sugestão que promove escolhas alimentares saudáveis.
Guia Passo a Passo de Shadowing
Para absorver melhor o conteúdo do vídeo e praticar sua prática de conversação em inglês, siga este guia simples de shadowing:
- Escolha um trechinho do vídeo: Inicie com um segmento curto de 30 segundos para não se sentir sobrecarregado.
- Escute atentamente: Ouça o que Jill diz e preste atenção à entonação e à pronúncia das palavras.
- Repita em voz alta: Tente imitar a fala dela o mais próximo possível, usando a técnica de shadowspeak. Essa técnica ajuda na internalização de estruturas e vocabulário.
- Grave-se: Use seu celular para gravar sua voz enquanto pratica. Isso ajudará a identificar áreas que precisam de melhoria.
- Reveja e ajuste: Compare sua gravação com o vídeo original. Anote os pontos em que você pode melhorar, seja na pronúncia ou na fluência.
Com a prática regular utilizando técnicas de shadowing em inglês, você não só melhorará sua fluência, mas também construirá confiança ao falar inglês em diversas situações cotidianas. Lembre-se de que a consistência é a chave para o sucesso!
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 working · they've been avoiding · they've been holding |
| Frases condicionais if + oração, will/would + verbo — uma condição e seu resultado | if i push harder i'll get |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | have changed · I've never done · i've actually gotten |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | is meant · be disorganized · be done |
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.