Prática de Shadowing: Episode 1 - Olympic Trials or DIE TRYIN' - Aprenda a falar inglês com vídeo

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I feel like we've been here.

Back in my life's favorite fit.

Your shirt.

And your hat.

You look ridiculous.

Yeah, I know.

I was thinking about taking off the shirt.

It's fine.

Yeah, no, just take it off.

You have a nickel table.

Oh, shit.

So we did 16 miles today, walked the dog, this dog right here, 1.7 miles, 20 minutes on a doing leg exercises in here,

hip exercises, making sure that I'm not going to get injured.

Let me run through the numbers real quick for everyone in case you're new here

or in case you haven't heard me before.

2023, guess how many miles I ran in the entire year?

60 miles, okay?

which is essentially nothing 2024 how many miles did i run 1500

that comes out to roughly 30 miles a week all right

so still new to this game 2025

that year just happened how many miles did i run around

3400 3300 comes out to about 60 miles a week

that is 40 miles on the table that i'm leave it on the table

that could be making me that much better

so I'm going to be ramping up the mileage to 100 miles a week there's been people

that are speculating that 229 is about where my max is

so the 14 minute PR is just too big to even

consider it a possibility like like I peaked at 229

when in reality that was a bad race for me

and going on 60 miles a week we haven't even scratched the surface ladies

and gentlemen speed work two to three times a week drop

in body weight healthily I should say 157 every single morning for the past two weeks 19

and a half miles yesterday this is the last day of

2025 big goals require big sacrifices let's see what I'm weighing in 155.4.

I don't know if you guys know this, that is Brad Pitt Fight Club weight.

HALU!

Come on man.

We really like this place.

Do I look like him?

Mhm.

Thank you for answering that.

If you guys don't remember in 300, Leonidas, when he's talking about why he dropped his helmet, dropped his shield, because it threw him off balance,

and then he had the spear.

That was nearly a perfect throw to kill Xerxes.

That's what I'm doing right now with my lats.

He got rid of his lats and his chest

and his legs got thinner and thinner and his arms got thinner so that he could run faster and faster.

Larry the Lobster reporting for duty.

Like I said, 19 and a half miles yesterday and a few good pushes in there.

The fact of the matter is I am not fast enough yet.

I am not quick enough.

I am fast and I can run for a long time.

I'm tough enough to run a marathon.

gotta get that leg turnover going so but you'll understand

that I'm saying I'm not fast enough yet as in the

best is yet to come not giving up I'm just gonna

make myself faster never defeated I'm just I have breath in my lungs

and health so 155 positive there getting lighter

and then I'm just gonna go and and give my best every single day until that goal is accomplished

New Year starts tomorrow, same goal in mind, get better.

Let's go.

Even dipping below that at times.

Fast, efficient.

I was at like 8% body fat last January.

I was eating about a lot more protein, not that many carbs, about 100 to 200 carbs a day grams of carbs

and today I'm doing about 400 grams of carbs with less of a focus on protein

so naturally my body composition is changing no more weightlifting not even touching my upper body

so I'm successfully becoming skinny fat by design

because I want to be able to run fast for 26.2 miles

and I am making sure that everything is being taken care of from point A to point Z.

You guys remember plan Z in the Spentrop Squarepants movie?

It is gold, baby, and that's going to be the X factor.

Z is going to be the X factor.

It doesn't make any sense, but it freaking does when you think about it, right?

All right, so this is very important for you guys to hear.

There's going to be people that are going to come for you

if you want to try to achieve something

that is difficult this late in your life you got to do this that this

that you got to look this certain way you got to

you should have done this 10 years ago i'm on the outside looking into a lot of people

but what i want to tell you right now is

if you're undeterred and you're willing to put in the work i'm 29 years old

if you're willing to put in the work you can make

your dreams become reality that's what this entire series is all about

this is for us this is for all of us they

not like us all right you can't even get in all right good job baby that's a good one

so what i'm trying to say is

it's personal not just for me to accomplish this this is for anyone

and everyone who wants to accomplish something great in this life and that hasn't followed the exact textbook plan

This is for all of us.

I'm gonna make sure we get it all for one one for all three musketeers

Man the Iron Mask Leonardo DiCaprio check it out Have you ever seen that movie?

Never ever.

It could suck Was there anything else I needed to say?

She's cold I'm hot I'm in my shirt.

I'm feeling good

It's gonna take more than just rain to stop me the

show goes on on 18 miles today 108 for the week we want it

and we want it bad one step at a time one

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day at a time y'all know the drill by now relentless this is the olympic trials

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or die trying which means I'm going to give my absolute all to make sure this becomes a reality.

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This is no gimmick, not a marketing play, not for views or likes.

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I just want to bring you guys along for the journey that all starts with right now, being present in this moment,

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finishing this 15-mile day, and then lacing up getting back after it tomorrow every day let's go okay That is...

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Buckle up.

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Safety.

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That's 14 on the day.

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I did a 5 mile warm up and then I had to do...

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I was gonna do just 12 400s.

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Cause I told you guys that I have to work on speed.

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Speed, speed, speed.

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Body holds up after 100 mile race.

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No problem.

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Leadville.

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That was a good sign of that.

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My mechanics are all good.

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Everything's good.

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Tough enough.

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Just not fast enough.

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So we're gonna work on that.

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Olympic trials are died trying.

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Gotta be fast to qualify for the Olympic trials.

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That's what today's effort was towards, like I said, I was just gonna do 12 400s and then I'm doing 16 and that was at, it was like 430 pace.

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So then that comes out to around like 70 seconds per lap.

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So you know, a good push.

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I don't normally go that fast and it's just good to get

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that leg turnover going want to make sure get fast enough to where a 5 10 mile is boring right now

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honestly right now i could probably do that for a 5k and then i'm tapped out so that's 3.1 miles

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i need to do that for 20 so

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that starts with efforts like today and then it's going to be a lot of days like that.

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A lot of days over this year.

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Today's January 1st. So off to a good start, but it's just you got to get lost in the sauce.

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Get lost in the evidence.

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Self-belief is only, can only take you so far.

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You need evidence that you are, who you say that you are.

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That's someone's quote.

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I don't know who's, but it's true.

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Stacking evidence starting the first day of the year.

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Been stacking in the last year and a half or so since I've started running consistently.

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this is what it takes let's get going how do you like them apples?

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normally this trail is packed but if you throw in a little bit of rain people wash away

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the itchy bitchy spider one step at a time man come on now

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what's the lowest body of apples What kind of you've seen?

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Big.

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Like, 11%?

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That's as close to seeing this.

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Alright, we're gonna win.

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Yeah.

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People talking about that I need to go through a big body transformation.

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What they don't know is I already have.

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I just got a DEXA scan done today.

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And check this out.

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I thought I was lean.

154

Brad Pitt, Fight Club lean.

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Reports say he was like 7% body fat or something when he did that role.

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I thought it was around there at least, but 11%, just a touch over 11% body fat.

157

When I got a DEXA scan done last January, 173 pounds.

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This year, 154.

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That is 19 pounds.

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My lean tissue last year is what I weigh total now.

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Lean tissue out of the 173 is 153.

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My lean tissue now at 154 pounds, 137.

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I have lost 16 pounds of muscle.

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Where did it come from?

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I can promise you I do not know.

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Actually, like my arms, it was like three pounds difference.

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Crazy.

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Mileage, food, weight goes down.

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That's what I've learned.

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I think my body is holding on to some fat because

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if it didn't then I'd be dead

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So I did 14 miles today did 17 yesterday You guys can see the trend here.

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It's high mileage.

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No weights last year.

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I was getting ready for the pull-up record

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So it was a lot of blood flowing to all the

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muscles Still had a pretty good lifting routine going on there

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And now I've dropped all I used to think that I was um

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Cut then and that I was cutting back on food then

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if you were to ask me I would have said I was probably like 160 some pounds on record day

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Turns out I was probably more like

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After being full of all that food to probably like 175 on that pull-up bar

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Now if I was in to do more pull-ups geez I could probably crush it, but

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That's the thing in the past because it is Olympic trials

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or die This is episode one so you guys can see what I look like right now 154 pounds

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legs skinny arms skinny chest pretty lean

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and back um i don't know how to flex my back

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but so that's what we're at right now currently i told you guys i'd feel fine

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if it was 150 episodes deep this is episode one we're

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going to see just what it takes to get to that level of cutting off like 14 minutes of my marathon time.

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154 right now, that's even a little bit too big if I had to guess.

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This will be a good point of reference

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and let's see what we get down to but I'm feeling fast

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and I'm feeling dangerous Austin Marathon is let is a little over a month away gonna shock the world if you

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What's that one thing say?

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They're with me or against me or you're in my way Gucci Mane So

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Is there anything else I wanted to say it's crazy we're getting so dang lean so so fragile Victim weight,

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I think I could still bench 225 if you yeah, cuz I just did We just did like a week ago.

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Yeah.

200

Another day, another chance to get better.

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And we're making sure we're making the most of it.

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Make sure to park my car four miles away from the gym because I'm running to the gym.

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Going to do my speed work and making sure

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that I'm four miles away so that I can get that cool down and the necessary mileage in.

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the only way I'm going to hit this goal is if I am fully dedicated and little actions like that

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well they guarantee that I'm fully dedicated

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because I need my car I just feel good I'm just excited

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but all the possibilities

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so much room for activities just finished up the workout running back to the truck now gonna be 14

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and a half on the day we're just gonna do six

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reps of the speed work ended up doing seven baby

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go one extra keep going stay resilient

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it's just fatigue how bad do you want it is what

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it comes down to you have to want it you have to make it happen

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and we're making it happen every single day

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playing the long game just like i always have when you're someone like me you have no choice

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but man do i love it journey baby it's all about

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the journey all right we are getting scientific out here check the data on my garmin

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CIM 166 steps per minute 229.

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Eugene Marathon 234 170 steps per minute.

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The difference is I felt great at Eugene.

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Guess what shoe I was wearing?

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The ASIC Metaspeeds versus the Alpha Phi 3s at CIM.

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I'm starting to look at this from a mechanical approach.

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I don't know if you guys have noticed, but when I'm really striding out, trying to go fast, my strides too long.

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So I'm actually working harder and then

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that can lead to blowing up later in the race and not being able to maintain pace.

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So I'm going to make it a concerted effort to try to increase cadence,

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which comes with refined speed work of course, but also shoes that complement the way that your body wants to move as of right now,

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which seems to be the A6.

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So for the Austin Marathon next month,

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gonna go the A6 route and see if the kind of shape I'm in is able to be amplified

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through those shoes and that mechanical way that I want to move already.

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That's the cool thing about being your own coach is you can do whatever the heck you want

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and it's either you know what you're talking about or you don't but it all starts and ends with you.

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Accountability.

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That's the end of week one.

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One week better.

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One week closer to the goal.

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About a hundred and forty-nine more of these so let's see how much faster I can get.

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182 frases

Vocabulário e dicas de fala para esta lição

Esta aula de conversação de nível B2 usa o vídeo “Episode 1 - Olympic Trials or DIE TRYIN'”. Este vídeo tem 240 frases e 2421 palavras para praticar shadowing. A fala dura 16:29. O falante mantém um ritmo estável de cerca de 147 palavras por minuto, confortável para o shadowing. 85% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.

Vocabulário principal deste vídeo

As 15 palavras mais avançadas do vídeo, com pronúncia e significado:

Palavra	Pronúncia	Significado
lean verbo	/ˈliːn/	inclinar
marathon substantivo	/ˈmæɹəθən/	maratona
mileage substantivo	/ˈmaɪləd͡ʒ/	milhagem
skinny adjetivo	/ˈskɪni/	magro
accomplish verbo	/əˈkɑm.plɪʃ/	conseguir
stride verbo	/stɹaɪd/	andar com passos largos
dedicate verbo	/ˈdɛdɪˌkeɪt/	dedicar
gram substantivo	/ˈɡɹæm/	grama
turnover substantivo	/ˈtɝnoʊvɚ/	movimento
weigh verbo	/weɪ/	pesar
stack substantivo	/stæk/	pilha
scan verbo	/skæn/	varrer
amplify verbo	/ˈæm.plə.faɪ/	amplificar
cadence substantivo	/ˈkeɪ̯dəns/	cadência, ritmo
gimmick substantivo	/ˈɡɪm.ɪk/	artimanha

Phrasal verbs que você vai ouvir

Palavra	Pronúncia	Significado
pull up verbo	/ˌpʊl ˈʌp/	puxar para cima
blow up verbo		explodir
cool down verbo	/kuːl ˈdaʊn/	esfriar, arrefecer
cut off verbo	/ˌkʌt ˈɔf/ [ˌkɐɾ ˈɔf]	recortar
end up verbo		terminar, acabar
finish up verbo		finalizar, terminar
give up verbo		render-se
go down verbo		descer

Frases que vale a pena repetir

Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:

I feel like we've been here.
Back in my life's favorite fit.
Do I look like him?
That's what I'm doing right now with my lats.
Guess what shoe I was wearing?

Gramática neste vídeo

As estruturas que o falante mais usa, com as palavras exatas do vídeo:

Estrutura	No vídeo
Frases condicionais if + oração, will/would + verbo — uma condição e seu resultado	if it didn't then I'd be
Present perfect have/has + particípio passado — uma ação passada que ainda importa agora	we've been · haven't heard · there's been
Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz	is accomplished · being taken · is packed
Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa	everyone who wants · trying which means

Pronúncia para ficar de olho

O falante usa 88 contrações e formas reduzidas, como I'm, gonna, we're. Diga-as na forma curta, do jeito que você ouve.

Os sons de “sh” e “zh”: accomplish /əˈkɑm.plɪʃ/, crush /kɹʌʃ/

Sons difíceis para falantes de português:

Consoante final — sem acrescentar um “i” depois: carb /kɑɹb/, lat /lɑt/, stride /stɹaɪd/, dedicate /ˈdɛdɪˌkeɪt/, stack /stæk/
/l/ final — a língua toca o céu da boca, não vira “u”: buckle /ˈbʌkəl/, nickel /ˈnɪk.əl/, fragile /ˈfɹæd͡ʒəl/, drill /dɹɪl/
/h/ — um sopro suave, diferente do “r”: helmet /ˈhɛlmɪt/, heck /hɛk/

Como praticar com este vídeo

Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
Faça shadowing frase por frase na velocidade normal, repetindo cada uma até o seu ritmo ficar igual ao do falante.
Grave a sua voz e compare com o original, prestando atenção a palavras como lean, marathon, mileage.

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.

Técnica de shadowing: leia o guia completo passo a passo →

Prática de Shadowing: Episode 1 - Olympic Trials or DIE TRYIN' - Aprenda a falar inglês com vídeo

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