Prática de Shadowing: Start This Habit to Change Your Body Forever | Senada Greca - Aprenda a falar inglês com vídeo
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Walk us through the different benefits of different exercises and why strength training is a priority for you.
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In my actual programming, I also incorporate some higher intensity and I try to weave in a little bit of fun cardio.
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So I do incorporate different modalities.
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It's not strictly strength training and it's not power lifting by any means.
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It's strength training, but I do incorporate like HIIT sessions and some cardio because you need, I value all of the components,
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all of the different modalities.
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But for me, strength training is sort of like the golden standard because that is what is going to strengthen your bones.
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That's what's going to build muscle mass and a vast array of other benefits that not every modality has.
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You know, strength training is proven to increase, like I said, bone density and muscle mass,
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which are so crucial to longevity and a healthy longevity.
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And, you know, longevity now has become such a buzzword.
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And if you could do one thing for your longevity is strength train.
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How is strength training in other ways really impacting our longevity?
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Yeah, I mean, because it is our bone density max is reached at about age 25 to 30.
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And from there, we start to lose bone density.
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And by the age 40 and on, we start to lose bone density faster than we can build it.
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So then what happens at that point is that when we do fall, we break a hip or a wrist,
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and then the chances of recovery from that are much less.
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So that leads to deaths.
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I think there is like 32,000 deaths caused from fall injuries in adults like 65 and older.
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and obviously if you can build
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and muscles the same way you start losing after the age of 30 believe it
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or not you start losing muscle mass at about three to eight percent um every decade
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so that's that's an incredible those are incredible numbers i mean at the age 30 is a little bit slower
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but then it starts to pick up at 40 50
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and then by 60 is even faster so
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if you can build as much as you can in bone
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and muscle as when you can
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that will just help you carry um will help you carry yourself through
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and and healthier in the in the older years in the in the later years of life
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because again you can either prevent yourself from falling
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or you can recover faster from an injury
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because your bone density um is where it is more optimal than it would have been
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if you hadn't been building that bone mass
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and especially for women women are more prone to osteoporosis
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which is bone density loss than men um
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and by by menopause the the numbers are staggering as to
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that bone density loss um
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and for men actually even though the osteoporosis um instance is
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less than women their causality of death their death due to falls is higher than women
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so i mean a lot of the time I know it's like when we're in our 20s or even our 30s, we think of ourselves as invincible.
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We've got these amazing bodies.
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They're incredible, of course, but how do we prepare ourselves now when it is possible for the future ourselves?
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Our future self will thank us.
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What are some of the biggest things
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that you consistently see getting in people's way when they're trying to get fitter and stronger?
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What are the challenges, the most common ones, that you see people that you've trained over the years that you find they struggle with?
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Well, the first one is relying on feelings.
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A lot of people rely on motivation.
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I don't feel motivated.
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So, you know, how do you get motivated to work out?
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A lot of the time, I just am not motivated.
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I don't want to necessarily work out.
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The coziness of the home is a lot better than, you know, getting up and getting moving but it's uh we don't rely on
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that you know you take that you take those feelings you put them aside
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and you put your shoes and you keep going
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because that's what you do it's like brushing your teeth you
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there's no there's no for me there's no um it's a
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non-negotiable working out is a non-negotiable not just for right now not
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because of aesthetics
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but for longevity like we're talking about quality longevity um aesthetics
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come it's beautiful once you do the things the right things for your body with nutrition
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and working out aesthetics are a byproduct that will come
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because a lot of people take
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that approach of like wanting to look a certain way
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which i find can be motivating but for it's it's short-lived especially
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if the results are taking a little bit longer
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which could take longer for some people but
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if you are doing it again for those right reasons for
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the reasons of like i want to be as as strong as I can in this body
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so this body can carry me forward in the healthiest possible way for as long as as possible.
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So that is the biggest one that I face is like, how do you how do I get motivated?
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How do I stay motivated?
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It's like act.
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Don't wait for the feelings act.
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The other thing is I'm too busy.
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I'm too busy.
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There's always time.
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I'm sorry, but you can always make time for yourself.
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You can find that time.
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A lot of the time we find I'll even there there's been even arguments back and forth with people on Instagram.
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You know, I don't have time yet.
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Two hours later, they're still responding to that same chain of communication.
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Well, you had two hours right there.
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You have time.
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A lot of the time is just we analyze your day.
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Just analyze your day as to where you're you're spending time that you could carve out.
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Not saying don't watch TV or don't be on social media.
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Do it while watching TV.
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Exactly. Do that.
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How can you incorporate it?
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I found that.
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For me, incorporating is so powerful.
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Incorporate it.
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Exactly.
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And I'm a big, big believer of like not doing all or nothing.
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So even when it comes to nutrition, it's like you want to eat a burger?
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Fine.
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Just how can you maybe take one of the sides of the bun out?
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You know what I mean?
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How can you substitute half of the fries with a salad?
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It's like, don't completely take things out.
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Try to incorporate in your life.
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So find out.
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There is definitely always a little bit of time that you can find.
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I love watching football, soccer highlights.
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I miss watching soccer and I don't get to watch it full.
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I don't get to watch full games anymore because there are different timings because I live in LA.
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The game's all in London or England.
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And I will put on a highlights of the game, which are like 20 minutes.
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and I'm like, this is perfect for a 20 minute workout.
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I can watch the highlights, I can work out and it's gonna force me to get through 20 minutes.
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Whereas if I didn't have the highlights on, I know I'd give up in like six.
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And so when the highlights are on, I know that I'll be able to get through a full 20 minute workout, which is what I'm trying to do if I'm traveling or moving around.
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So I love that idea of incorporating things.
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Incorporating things.
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And that's true when it comes to creating habits that are tough to create in the beginning.
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How can you tack on something that is enjoyable, like a little bit of a reward system?
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And a reward system doesn't have to be that I get to eat, you know, whatever I want afterwards.
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What is the right reward system for being fit?
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Because I think a lot of people think it is getting to eat what you want.
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Yeah, yeah, yeah.
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It could be, you know, like you said, you like to watch the highlights, you know, a show that you enjoy or another activity that's enjoyable,
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you know, or if you want to treat yourself, find maybe when it comes to food, find a healthier option.
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I'm a great believer also in substituting, you know, a lot of the recipes that I post are I have a sweet tooth, a major sweet tooth.
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So how can I create recipes that are healthy, that will satisfy and will taste just as good as the naughty food?
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uh food so it's just
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that for every person it could be it could be different um what
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that reward for them is but tack it onto it
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and you know our um in in the we rise app
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we have dr gina who is a habits expert habits building
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expert one of the i think four leading um researchers of habits
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and she has so much input and so much information on how to make habits sustainable.
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You know, I wish I had a Dr. Pocket G-man that I could ask.
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Yeah, but yeah, she'll have such an amazing insight as to how to create and sustain these habits.
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Yeah.
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What's the biggest misconception with strength training?
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What do you think people get wrong?
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That woman will get like bulky and big
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and gigantic that's like the biggest thing is like I don't
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want to get too bulky I don't want to get too
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big that's what you hear a lot that's what I hear a lot and that is a huge misconception because
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in females our hormones are do not allow us to get to the levels
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that for example a men's physique can get naturally it is
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not biologically I there's obviously different levels of hormones in different women
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that will promote growth in some more or less than others.
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But I always say at the very, at the end of the day, you can just back off, back off if you are feeling,
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but I guarantee you that once you start gaining a little bit of muscle, you'll be addicted.
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Because the feeling of strength and confidence that it gives you,
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like a stronger body gives at least for me and for the people that I've worked with,
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those feelings that it gives them far outweigh any negative misconceptions.
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I'm going to say misconceptions because it is.
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You're not going to get big.
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You're not going to get huge.
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You're not going to be like Hulk.
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Talking about cardio, you said that you incorporate cardio.
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How much is cardio important in a strength training practice and how much is it not needed?
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The question would be, what are the reasons for adding cardio?
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So are you adding cardio?
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Because a lot of people think that cardio is what's going to help them lose weight.
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And that's not true.
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It's all about calories in versus calories out.
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So if you're talking about strictly losing weight is how many calories are you putting in your body
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and how many calories you're expending.
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So if you're deciding to utilize strength training as a way to expand those calories, great.
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If you're utilizing cardio, great.
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There is some studies again that suggest that you'll get faster into
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that fat burning phase if you're doing strength training before and then cardio after.
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and also cardio if you're doing strength training also before
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and cardio after you're you're not compromising your strength training process as
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if you were to do cardio beforehand how much cardio
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that also is an individual basis cardio a lot of people hate cardio
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so what I try personally to do I'll incorporate it on upper body days
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so I'll do some what of an interval training
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so I'll do an exercise that's upper body focused
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and then 30 seconds to a minute of sprinting
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and then another you know exercise or set of an upper body focused
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and then so that's what how I make it fun in my personal training
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and for everybody in the WeRise app and obviously
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if you're wanting to add more cardio
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because you feel like you know adding a steady state cardio session after the separate day
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a separate part of the day because you're wanting to be at a more of a caloric deficit.
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That's completely fine as well.
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It sounds like you don't like cardio.
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I don't love cardio.
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That's good for us to know.
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So I ran marathons and that was great.
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I've run three marathons.
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I enjoyed it.
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You do put your body through a lot.
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But I have found personally what I've achieved through strength training when it comes physically
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and mentally has been far more rewarding than cardio.
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There's some benefit to cardio in the sense
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that some people feel more of the endorphins and the feel-good hormones during HIIT sessions or cardio.
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So there is a benefit to that.
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And at the end of the day, what is so wild?
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So let's say while I value strength training, pick your poison at the end of the day, or pick your remedy, I should say.
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Pick your elixir.
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You know, what would that be for you as long as you can get some activity in?
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So while there is hierarchies of what you want to achieve.
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So if you want to build muscle strength training really is like the golden standard, right?
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But if, you know, you absolutely hate it, what is your activity of choice at the end of the day is what I would say.
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You've shared so much amazing research and studies with us today.
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Are there any others that really come to your mind
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that you think this is really important for women to know or this is really important for strength trainers to know?
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Because some of the studies you've shared with us have really been powerful.
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Yeah, I mean, the muscle loss is huge.
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Like I said, the 32,000 deaths per year,
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which actually, crazy enough, has almost doubled from like 2012 to 2021, if I remember correctly.
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And I wonder what's gone into that, like why there's been such a drastic increase and like that's due to falls during this time.
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Like maybe we've become less we've become less mobile.
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Maybe there's medications in the market that are affecting our bone density.
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It's actually when it comes to depression and anxiety, mood disorders.
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It has been found
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that even as little as 150 minutes of activity per week can relieve symptoms to about 40 to 60 percent,
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42 to 60 percent.
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While as compared to psychotherapy and pharmaceuticals,
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the numbers are 20 percent to 30 percent in relief of symptoms.
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So even the highest, the higher upper end limit of pharmacological products
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and psychotherapy doesn't even come close to what you can achieve by physical activity.
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And that's only at 150 minutes per week.
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So to me, like that's that's mind blowing what you can achieve
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because and I'm not negating the need for psychotherapy or pharmacological products.
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Absolutely.
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You know where it's necessary.
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But why not start with exercising?
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Like start there.
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You will achieve results that might be even higher than what you can do with pharmaceutical products.
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That's like just over 20 minutes a day.
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Yeah, exactly.
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Just over 20 minutes a day.
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That's incredible.
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Yeah, absolutely.
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That's pretty amazing to know.
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Yeah.
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Wow.
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Like, yeah.
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And the difference too, like you're saying, instead of 20 to 30% reduced, 40 to 60% reduced.
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So double on both the upper and lower and lower.
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Exactly.
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Exactly.
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That's yeah.
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And you're right.
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Again, we're not telling anyone not to take things that they need to take. But absolutely.
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The idea that why not have the full package?
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Exactly.
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Why not have the full package?
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That's what it is.
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Because a lot of the time it can be that psychotherapy or pharmacologics don't necessarily work for some people.
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I think there are some statistics of like around 40% of the people don't experience the relief that they need.
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So either in conjunction or starting with an exercise program that will provide significant relief.
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I mean, firsthand, I'm standing here as somebody that has achieved that kind of relief without now being on any pharmaceuticals.
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This is why I work out every day.
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I don't want to experience those symptoms of depression and anxiety ever.
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So, this is why I keep going.
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What's your take on the 10,000 steps?
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It's a good place to start.
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Like I said, like walking, that's, that's, that's great.
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Uh, 10 to 12,000.
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My, uh, my dad does it every day.
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He's committed to it.
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Uh, it's a good starting point.
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It's a good starting point, but it's how you make those steps quality, quality steps.
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You know, do you work out every day of the week? most days, but I don't have a rest day.
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I find that it is great to keep yourself active, even if it's something light.
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So if I'm not working out, I'll go for a long walk or a hike.
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I think it's so important to keep ourselves active because we do end up spending most of the day sitting.
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So even, even working out for an hour a day, if you spend most of your day sitting, it doesn't negate that sitting.
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So it is important even speaking like throughout the day to get up and take a little bit of a walk, like every half an hour, every hour.
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What other practices have you taken on at a mental or spiritual level that you feel have positively impacted your physical health?
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Well, meditation is huge, in my opinion, for mental health, but also if you're wanting to visualize certain results.
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I feel like whenever I've been in a place where I've competed,
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for example, in bodybuilding competitions, in the bikini level.
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So I found when it came strictly to like the physique, if you are, it's basically manifestation, you know, at that cellular level,
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when you're thinking about the way that you want to look or feel or present yourself.
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So meditation is huge.
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I try to incorporate that every day.
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journaling, also gratitude every night before going to bed.
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I've practiced gratitude.
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Not sure how that relates to the physique, but it relates to the mental aspect.
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I'm grateful for your body.
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Absolutely.
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I had to learn that.
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I had to learn that.
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I definitely was very grateful for my mind and my intelligence and my abilities, but I'd always feel like my body was letting me down.
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and that negative approach to my own body only made my body let me down more.
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Absolutely.
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It's like someone in your life, if you feel like that person in your life always lets you down, guess what?
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They're going to let you down because you're going to look for that.
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Yeah, exactly.
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And so I was always talking to my body subconsciously in that way.
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I was like, oh, my mind is amazing, but my body lets me down.
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And that language.
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The words that we use are so important, you know, just in the in this recent journey
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that is shared about before with you um
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that was one of the big lessons that
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that i learned is the way that sometimes uh we talk to ourselves the words
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that we use whether they're out loud
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or even just spoken in silence to ourselves are are huge are huge so
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if you tell yourself you know like i hate my body
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like i want to change this like i hate i I don't know, like my stomach, like that's not coming from a place of love.
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You're less likely to achieve results if there if that's coming from a place of negative sentiments towards yourself.
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I always that's another thing that I always try to impart on whoever I'm working with,
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especially in person, is like I want us to start from a place of love for ourselves,
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not from I need to lose 20 pounds because that again comes from like I hate this 20 pounds that's on me.
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But yeah, starting from a place of love for wherever we're at and for, I want to do this because I want to become a healthier version of myself.
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Vocabulário e dicas de fala para esta lição
Este vídeo tem 306 frases e 3400 palavras para praticar shadowing. A fala dura 20:27. O falante fala em ritmo natural, cerca de 166 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 |
|---|---|---|
| incorporate verbo | /ɪŋˈkɔɹ.pɚ.eɪt/ | incorporar |
| bone substantivo | /boʊn/ | osso |
| muscle substantivo | /ˈmʌs.əl/ | músculo |
| density substantivo | /ˈdɛn.sə.ti/ | densidade |
| longevity substantivo | /lɒnˈd͡ʒɛv.ɪ.ti/ | longevidade |
| habit substantivo | /ˈhæb.ɪt/ | hábito, costume |
| highlight verbo | /ˈhaɪˌlaɪt/ | realçar, enfatizar |
| motivate verbo | /ˈmoʊ.tɪ.veɪt/ | motivar |
| reward substantivo | /ɹɪˈwɔɹd/ | recompensa |
| calorie substantivo | /ˈkæləɹi/ | caloria |
| rely verbo | /ɹɪˈlaɪ/ | contar com |
| strictly advérbio | /ˈstɹɪktli/ | estritamente |
| pharmaceutical adjetivo | /ˌfɑː.məˈs(j)uː.tɪ.kl̩/ | farmacêutico |
| hormone substantivo | /ˈhoɹmoʊn/ | hormônio, hormona |
| symptom substantivo | /ˈsɪm(p)təm/ | sintoma |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| work out verbo | /ˌwɝk ˈaʊt/ | calcular |
| back off verbo | recuar, retroceder | |
| get up verbo | subir | |
| end up verbo | terminar, acabar | |
| find out verbo | descobrir |
Pronúncia para ficar de olho
O falante usa 92 contrações e formas reduzidas, como you're, don't, I'm. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: aesthetics /ɛsˈθɛt.ɪks/, marathon /ˈmæɹəθən/, tooth /tuθ/, strengthen /ˈstɹɛŋ(k)θən/, psychotherapy /ˌsaɪkoʊˈθɛɹəpi/
- Os sons de “sh” e “zh”: nutrition /njuːˈtɹɪʃ.ən/, meditation /mɛdɪˈteɪʃn̩/, crucial /ˈkɹuː.ʃəl/, shoe /ˈʃu/, brush /bɹʌʃ/
- Palavras longas — acerte a sílaba tônica: incorporate /ɪŋˈkɔɹ.pɚ.eɪt/, longevity /lɒnˈd͡ʒɛv.ɪ.ti/, pharmaceutical /ˌfɑː.məˈs(j)uː.tɪ.kl̩/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, anxiety /æŋˈzaɪ.əti/
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 incorporate, bone, muscle.
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 I'm not working out, I'll go |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | has become · you've trained · I've worked |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | is proven · is reached · be addicted |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | game, which are · workout, which is |
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.