Prática de Shadowing: HOW to *actually* LOCK IN this winter - Aprenda a falar inglês com vídeo
Escolha um modo de prática
Cada modo abre uma sala de prática em tela cheia.
164 frases
Se as frases estiverem muito curtas ou longas, clique em Edit para ajustá-las.
1
I think you can often approach life as a triangle.
2
You'll have sleep, success, and you'll have your social life.
3
And you can pick two out of three.
4
You go through different phases in life, and if you're serious about locking in with your health and your fitness journey,
5
then it is much more about what you will sacrifice for it
6
and the things that you will leave in order to achieve that, instead of the things that you need to be doing.
7
Sure.
8
Locking in is about following a workout program that you can be consistent with.
9
It's about starting small.
10
It's about building healthy habits.
11
It's about stacking habits.
12
It's about putting your clothes out the day before
13
so it's easy for you to go to the gym early in the morning.
14
But to me,
15
the actual locking in often means that you dedicate a phase of your life towards a goal that you want to achieve.
16
And oftentimes that goal is very large and therefore you need to sacrifice a lot.
17
You need to sacrifice maybe spending time with your friends, going out, being distracted, being on social a lot.
18
Sometimes it's about being or feeling lonely by yourself
19
and dedicating your energy towards something
20
that people in your environment might not understand
21
there might be no one in your corner rooting for you you might be fully dependent on your own
22
you have no idea if you're going to get out of it
23
that is truly what locking in is
24
and sure that's a bit of an exaggeration
25
when you think about you trying to achieve a health
26
or fitness goal when it comes to locking in but I think
27
that it is much more than just you consistently trying to go to the gym,
28
it is you trying to jump that next level in your life.
29
And while those chapters tend to be lonely and tough,
30
I do think that it is the most transformative periods that I ever had in my life.
31
So every single time that I had a phase like this, where I was just focused on doing my own thing, I was not looking up.
32
I was just dedicated and I sacrificed a lot for it.
33
I always came out better at the end.
34
So now that we got that out of the way, we made breakfast.
35
I'm going to do a quick tanning routine and then I'll be back.
36
We're going tanning.
37
You might be wondering, why are we tanning now?
38
Because you're about to train.
39
Very good question.
40
I asked myself the same thing.
41
It was the only time that made sense today.
42
So I want to be tanned for tomorrow
43
because then I want to film my follow -along workouts because I want to do an ab challenge then.
44
I can't train in my guide color.
45
That's the tan color before you wash it off
46
because I get sweaty during filming and then you'll see sweat stains in my tan on camera.
47
It's not a good look but that's out of the window.
48
I changed my bedding, so I don't want to sleep in my tan, because then my bed is all messed up.
49
And I couldn't tan this morning, because I was cleaning my apartment.
50
And so working with water and wearing a guide collar doesn't make sense either.
51
So this is the only time that really makes sense for me to tan.
52
But it is right before my actual workout.
53
Now I'm going to do a leg session.
54
I'm not going to run or anything.
55
So I don't foresee see any issues, but it's not ideal.
56
But I'm also not gonna lie and act as if I've never done it before.
57
This is the tan that I'm using.
58
I'm always using the Loving Tan in Dark.
59
I used to use
60
Ultra Dark before, but I feel like they changed the color payoffs.
61
So now I'm using
62
Dark, which is a very warm -based tan, which I feel looks best with my skin, because I'm quite yellow.
63
We are starting today's session obviously with a warm -up.
64
For the warm -up I'm mainly focusing on hip mobility.
65
I always focus on my hips.
66
Doing a leg day, glute focused, three exercises, two sets, two hard sets each exercise.
67
I'm doing a hinge variation, a deadlift.
68
I'm doing a squat variation.
69
I'm thinking doing a pause squat and then i'm doing a bridge variation
70
but then reversed which is the reverse frog pump also in the smith machine
71
so i probably do the entire session in the smith machine just
72
because it's a little bit easier to set up
73
i don't have to worry about moving equipment from side to side
74
and time is not my best friend today that's the game plan but first let's start with the warp up
75
The true reason why we want to lock in is because we want to see results.
76
The reason why seeing results is important is because longevity is a true reason why you are training.
77
The more muscle that you build, the stronger you become, the better your cardiovascular health is,
78
your mobility, your flexibility, the better your chances of growing old are in a healthier way.
79
However, we're all just human.
80
So to train for something that is intangible and very, very much long term, aka your health in 50 years,
81
that requires a lot of discipline.
82
And so getting results in the meantime can act as a sort of checkmark,
83
a bit of an in -between motivation to keep you going and to keep you occupied in the meantime.
84
And so not seeing results is kind of detrimental to most people's fitness journeys
85
and I'm not necessarily meaning results in you changing your physique, can also be in you just making progress,
86
you know, with your runs or with training in general.
87
And so most people, when they don't see results, they think the issue is their routine.
88
That's not really the case.
89
If you cannot stick to any plan consistently, it really doesn't matter how good the plan is.
90
Consistency is just a very boring tip
91
and sometimes dedicating yourself to a locking in journey helps a lot with consistency
92
because it's this challenge that has an end date let's say 75 hard
93
and then you know okay I'm going to lock in for 75 days I'm going to do this
94
and then I'll have a result and
95
that makes locking in have a bit of an end date and therefore it's just easier to stay consistent in the meantime.
96
I think that often people have micro inconsistency, meaning that you don't quit completely,
97
but it's just that you keep pausing your progress every few weeks or so.
98
So, you know, you had a great week, you trained very hard, you feel proud.
99
And then the next week work gets busy and you feel tired,
100
you lose motivation and you skip a few sessions and then suddenly you are starting over again.
101
And so your body just never gets enough stimulus consistently to change.
102
And so these are some of the culprits that I found that make locking in harder for me personally.
103
First one is the all or nothing mindset.
104
If I cannot do my 60 minute workout, there's no point.
105
And so you skip.
106
If you can get rid of that, consistency becomes so much easier.
107
The same holds with perfection.
108
So for example, if you set yourself out on a diet and then something happens, you deviate from your diet and then you're like,
109
well, you know what, screw this diet.
110
I'm giving up for the rest of the week.
111
This was all for nothing.
112
Kind of similar as the all or nothing mindset, but it's more of a perfection spiral.
113
Third one is eco lifting and burnout, meaning that you go 125%, you know, the first week that you get back on track.
114
It's very hard to keep up your body is fatigued, you're not letting yourself ease into things and therefore it's so hard to stay consistent.
115
And then the fourth one, we all know it, it's relying on short -term motivation.
116
You know, motivation might get you somewhere but it just doesn't do the trick long term.
117
And so for me there are three things that changed my own consistency.
118
First one is to lower the barrier of entry.
119
So as I said, it's not that having a perfect workout is the only way to do it.
120
If I have five minutes for a run, I'll go on a five minute run.
121
The second one is to anchor your workouts to a daily habit.
122
So it's not about, you know, trying to find time, but more so it is something that you do,
123
I don't know, right after your morning coffee kind of becomes automatic and you don't have any decisions to make.
124
You just go.
125
And then the third one is to track your consistency
126
and not your performance because your performance will fluctuate
127
and your consistency you showing up is
128
if you can tie your mental reward to the consistency staying consistent obviously is
129
so much easier how you can lock in successfully you pick a program
130
that fits your schedule and then it is a commitment to yourself that you stick to.
131
We work on the daily consistency so
132
if you can show up for five minutes you're showing up for five minutes
133
and if you can show up for the full hour that's amazing you're showing up for the full hour
134
but even more so than the things that you technically should be doing.
135
this season is for the things that you shouldn't be doing.
136
And what you shouldn't be doing is anything that distracts you from you changing your life or going from A to B.
137
It is about you staying focused on your goal and realizing that if you want to take this locking in phase seriously,
138
it probably requires you to make some sacrifices or some changes to your habits.
139
And that in the end is a phase of growth
140
which is exciting and a challenge and that's how you learn
141
and in the end in life that is what it's all about.
142
I did a little bit of Black Friday shopping
143
so I have this rule when it comes to hair care
144
and skincare and makeup and that is that I only buy something when I run out.
145
Luckily for me, this morning I ran out of serum for my face and I ran out of a leaving cream,
146
exciting cream for my hair.
147
So I got the Olaplex number seven and then I just got a serum from The Ordinary.
148
I have no idea if it works, but my skin feels so dry that I just picked up a hydrating serum.
149
And what else did I get?
150
I got a bra from Skims.
151
Very exciting.
152
Bras are so expensive.
153
And I got a Ninja Crispy because the air fryer broke down.
154
So that was also perfect timing because I got quite a bit of a discount on the Crispy air fryer.
155
And I really wanted to try it because it's glass.
156
So I like the idea of having like a glass air fryer instead of the plastic one.
157
I always feel like I am waiting to buy things because I know that
158
Black Friday is coming, but then by the time that it's actually
159
Black Friday, I always forget what I wanted to get.
160
I'm just using an oil cleanser to get my makeup off
161
and then I'm going in with a second cleanser
162
and then I'm going to take a shower brush my teeth
163
and then I'm going to go to bed so
164
that being said I'll see you tomorrow for another day which will start pretty early because it will be Monday.
Baixar aplicativo
Tudo o que você precisa para falar fluentemente
Pronúncia com IANota em cada frase
Prática de IPADomine cada som
VocabulárioMonte seu banco de palavras
Jogo de vocabulárioAprenda brincando
Mesmo canal
FOR YOU
Vídeo recomendado
B21
176 frases
The Psychology of a Winter Arc That Actually Works!
Daily ConversationWorking Adults
B2226 frases
How to lock in (for real)
Daily ConversationWorking Adults
B21
37 frases
Gym Motivation Quotes - Greg Plitt Quotes
Daily ConversationWorking Adults
B24
118 frases
How I Built My Dream Life (in 5 min)
Daily ConversationWorking Adults
B21
225 frases
Why Almost Everyone Is Wasting Their Time In The Gym
Daily ConversationWorking Adults
B2123
13 frases
You can achieve anything you want
American AccentDaily ConversationWorking Adults
B2178 frases
Be more private.
Daily ConversationWorking Adults
B23
845 frases
THE GREAT LOCK IN: getting your life back together, becoming ambitious again & being seen trying
Daily ConversationWorking Adults
B16
46 frases
you only need 1 month.
Daily ConversationWorking Adults
B22
159 frases
9 DAILY HEALTHY HABITS that Changed My Life
Daily ConversationWorking Adults
B21
365 frases
BECOME INSANELY DISCIPLINED IN 40 DAYS | BE UNRECOGNIZABLE
Daily ConversationWorking Adults
B21
53 frases
YOU JUST NEED 2 MINUTES TO CHANGE | David Goggins motivational speech
Daily ConversationWorking Adults
Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “HOW to *actually* LOCK IN this winter”. As palavras que mais se repetem: locking, consistency, tan. Este vídeo tem 164 frases e 1989 palavras para praticar shadowing. A fala dura 12:24. O falante fala em ritmo natural, cerca de 161 palavras por minuto, próximo de uma conversa do dia a dia. 83% 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 |
|---|---|---|
| consistency substantivo | /kənˈsɪs.tən.si/ | consistência |
| workout substantivo | /ˈwɝk.aʊ̯t/ | treino, malhação |
| sacrifice substantivo | /ˈsæk.ɹɪ.faɪs/ | sacrifício |
| consistent adjetivo | /kənˈsɪs.tənt/ | consistente |
| habit substantivo | /ˈhæb.ɪt/ | hábito, costume |
| motivation substantivo | /ˈmoʊ.tə.veɪ.ʃən/ | motivação |
| tan verbo | /tæn/ | bronzear |
| dedicate verbo | /ˈdɛdɪˌkeɪt/ | dedicar |
| fitness substantivo | /ˈfɪt.nəs/ | fitness |
| consistently advérbio | /kənˈsɪstəntli/ | consistentemente |
| variation substantivo | /ˌvɛəɹiˈeɪʃn̩/ | variação |
| serum substantivo | /ˈsɪɹəm/ | soro |
| reverse substantivo | /ɹɪˈvɝs/ | contrário |
| routine substantivo | /ɹuˈtin/ | rotina |
| lonely adjetivo | /ˈloʊnli/ | solitário |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| warm up verbo | /ˌwɔː(ɹ)m ˈʌp/ | aquecer, esquentar |
| come out verbo | /ˌkʌm ˈaʊt/ | sair, partir |
| go out verbo | sair | |
| keep up verbo | manter | |
| mess up verbo | desarrumar, bagunçar | |
| pick up verbo | pegar | |
| run out verbo | ficar sem | |
| set up verbo | /ˌsɛt ˈʌp/ | preparar |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- You might be wondering, why are we tanning now?
- Because you're about to train.
- I can't train in my guide color.
- I'm not going to run or anything.
- This is the tan that I'm using.
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | being distracted · be tanned · is fatigued |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | Dark, which is · reversed which is · day which will |
Pronúncia para ficar de olho
O falante usa 53 contrações e formas reduzidas, como I'm, don't, you're. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “sh” e “zh”: motivation /ˈmoʊ.tə.veɪ.ʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, perfection /pɚˈfɛk.ʃən/, brush /bɹʌʃ/, exaggeration /ɪɡˌzæd͡ʒəˈɹeɪʃən/
- Palavras longas — acerte a sílaba tônica: consistency /kənˈsɪs.tən.si/, motivation /ˈmoʊ.tə.veɪ.ʃən/, consistently /kənˈsɪstəntli/, mobility /mə(ʊ)ˈbɪlɪti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: workout /ˈwɝk.aʊ̯t/, consistent /kənˈsɪs.tənt/, habit /ˈhæb.ɪt/, dedicate /ˈdɛdɪˌkeɪt/, skip /skɪp/
- /l/ final — a língua toca o céu da boca, não vira “u”: ideal /aɪˈdi(ə)l/, muscle /ˈmʌs.əl/, triangle /ˈtɹaɪˌæŋɡəl/, spiral /ˈspaɪɹəl/, detrimental /ˌdɛtɹɪˈmɛntəl/
- /h/ — um sopro suave, diferente do “r”: habit /ˈhæb.ɪt/, hip /hɪp/, hinge /ˈhɪnd͡ʒ/, hydrate /haɪˈdɹeɪt/
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 consistency, workout, sacrifice.
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.