Luyện nói tiếng Anh bằng Shadowing qua video: HOW to actually LOCK IN this winter

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164 câu

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I think you can often approach life as a triangle.

You'll have sleep, success, and you'll have your social life.

And you can pick two out of three.

You go through different phases in life, and if you're serious about locking in with your health and your fitness journey,

then it is much more about what you will sacrifice for it

and the things that you will leave in order to achieve that, instead of the things that you need to be doing.

Sure.

Locking in is about following a workout program that you can be consistent with.

It's about starting small.

It's about building healthy habits.

It's about stacking habits.

It's about putting your clothes out the day before

so it's easy for you to go to the gym early in the morning.

But to me,

the actual locking in often means that you dedicate a phase of your life towards a goal that you want to achieve.

And oftentimes that goal is very large and therefore you need to sacrifice a lot.

You need to sacrifice maybe spending time with your friends, going out, being distracted, being on social a lot.

Sometimes it's about being or feeling lonely by yourself

and dedicating your energy towards something

that people in your environment might not understand

there might be no one in your corner rooting for you you might be fully dependent on your own

you have no idea if you're going to get out of it

that is truly what locking in is

and sure that's a bit of an exaggeration

when you think about you trying to achieve a health

or fitness goal when it comes to locking in but I think

that it is much more than just you consistently trying to go to the gym,

it is you trying to jump that next level in your life.

And while those chapters tend to be lonely and tough,

I do think that it is the most transformative periods that I ever had in my life.

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.

I was just dedicated and I sacrificed a lot for it.

I always came out better at the end.

So now that we got that out of the way, we made breakfast.

I'm going to do a quick tanning routine and then I'll be back.

We're going tanning.

You might be wondering, why are we tanning now?

Because you're about to train.

Very good question.

I asked myself the same thing.

It was the only time that made sense today.

So I want to be tanned for tomorrow

because then I want to film my follow -along workouts because I want to do an ab challenge then.

I can't train in my guide color.

That's the tan color before you wash it off

because I get sweaty during filming and then you'll see sweat stains in my tan on camera.

It's not a good look but that's out of the window.

I changed my bedding, so I don't want to sleep in my tan, because then my bed is all messed up.

And I couldn't tan this morning, because I was cleaning my apartment.

And so working with water and wearing a guide collar doesn't make sense either.

So this is the only time that really makes sense for me to tan.

But it is right before my actual workout.

Now I'm going to do a leg session.

I'm not going to run or anything.

So I don't foresee see any issues, but it's not ideal.

But I'm also not gonna lie and act as if I've never done it before.

This is the tan that I'm using.

I'm always using the Loving Tan in Dark.

I used to use

Ultra Dark before, but I feel like they changed the color payoffs.

So now I'm using

Dark, which is a very warm -based tan, which I feel looks best with my skin, because I'm quite yellow.

We are starting today's session obviously with a warm -up.

For the warm -up I'm mainly focusing on hip mobility.

I always focus on my hips.

Doing a leg day, glute focused, three exercises, two sets, two hard sets each exercise.

I'm doing a hinge variation, a deadlift.

I'm doing a squat variation.

I'm thinking doing a pause squat and then i'm doing a bridge variation

but then reversed which is the reverse frog pump also in the smith machine

so i probably do the entire session in the smith machine just

because it's a little bit easier to set up

i don't have to worry about moving equipment from side to side

and time is not my best friend today that's the game plan but first let's start with the warp up

The true reason why we want to lock in is because we want to see results.

The reason why seeing results is important is because longevity is a true reason why you are training.

The more muscle that you build, the stronger you become, the better your cardiovascular health is,

your mobility, your flexibility, the better your chances of growing old are in a healthier way.

However, we're all just human.

So to train for something that is intangible and very, very much long term, aka your health in 50 years,

that requires a lot of discipline.

And so getting results in the meantime can act as a sort of checkmark,

a bit of an in -between motivation to keep you going and to keep you occupied in the meantime.

And so not seeing results is kind of detrimental to most people's fitness journeys

and I'm not necessarily meaning results in you changing your physique, can also be in you just making progress,

you know, with your runs or with training in general.

And so most people, when they don't see results, they think the issue is their routine.

That's not really the case.

If you cannot stick to any plan consistently, it really doesn't matter how good the plan is.

Consistency is just a very boring tip

and sometimes dedicating yourself to a locking in journey helps a lot with consistency

because it's this challenge that has an end date let's say 75 hard

and then you know okay I'm going to lock in for 75 days I'm going to do this

and then I'll have a result and

that makes locking in have a bit of an end date and therefore it's just easier to stay consistent in the meantime.

I think that often people have micro inconsistency, meaning that you don't quit completely,

but it's just that you keep pausing your progress every few weeks or so.

So, you know, you had a great week, you trained very hard, you feel proud.

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.

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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

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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.

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So I got the Olaplex number seven and then I just got a serum from The Ordinary.

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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.

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Very exciting.

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Bras are so expensive.

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And I got a Ninja Crispy because the air fryer broke down.

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So that was also perfect timing because I got quite a bit of a discount on the Crispy air fryer.

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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.

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I'm just using an oil cleanser to get my makeup off

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and then I'm going in with a second cleanser

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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.

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Từ vựng và ghi chú luyện nói cho bài học này

Bài luyện nói này dựa trên video “HOW to *actually* LOCK IN this winter”. Những từ được nhắc lại nhiều nhất trong bài: locking, consistency, tan. Video này có 164 câu và 1989 từ để luyện shadowing. Phần lời nói dài 12:24. Người nói nói với tốc độ tự nhiên, khoảng 161 từ mỗi phút, gần với hội thoại hằng ngày. 83% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất; phần còn lại nên xem trước khi luyện.

Từ vựng quan trọng trong video

15 từ đáng học trong video, kèm phiên âm và nghĩa:

Từ	Phiên âm	Nghĩa
sacrifice danh từ	/ˈsæk.ɹɪ.faɪs/	lễ vật
consistent tính từ	/kənˈsɪs.tənt/	phù hợp, thích hợp
habit danh từ	/ˈhæb.ɪt/	thói quen
tan động từ	/tæn/	thuộc
variation danh từ	/ˌvɛəɹiˈeɪʃn̩/	sự biến đổi, sự thay đổi
serum danh từ	/ˈsɪɹəm/	huyết thanh
lonely tính từ	/ˈloʊnli/	cô đơn, lẻ loi
perfection danh từ	/pɚˈfɛk.ʃən/	sự hoàn hảo
mindset danh từ	/ˈmaɪn(d)ˌsɛt/	tư duy, tư tưởng
hip danh từ	/hɪp/	hông
muscle danh từ	/ˈmʌs.əl/	cơ, bắp thịt
automatic tính từ	/ˌɔː.təˈmæt.ɪk/	tự động
discount danh từ	/ˈdɪskaʊnt/	bớt giá, sự bớt
reward danh từ	/ɹɪˈwɔɹd/	tặng thưởng, thưởng
rely động từ	/ɹɪˈlaɪ/	tin cậy, dựa vào

Cụm động từ bạn sẽ nghe

Từ	Phiên âm	Nghĩa
break down động từ		hỏng, hỏng hóc
go out động từ		ra, chết
look up động từ	/ˌlʊk ˈʌp/	ngước
pick up động từ		nhặt, lượm
run out động từ		hết

Những câu đáng luyện lại

Các câu ngắn, trọn ý trong video mà bạn có thể dùng lại khi giao tiếp hằng ngày:

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.

Ngữ pháp trong video

Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:

Cấu trúc	Trong video
Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm	being distracted · be tanned · is fatigued
Mệnh đề quan hệ who / which + mệnh đề — thêm thông tin về người hoặc vật	Dark, which is · reversed which is · day which will

Phát âm cần chú ý

Người nói dùng 53 dạng rút gọn, ví dụ I'm, don't, you're. Hãy nói theo dạng ngắn đúng như bạn nghe.

Âm “sh” và “zh”: motivation /ˈmoʊ.tə.veɪ.ʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, perfection /pɚˈfɛk.ʃən/, brush /bɹʌʃ/, exaggeration /ɪɡˌzæd͡ʒəˈɹeɪʃən/
Từ dài — đặt trọng âm cho đúng: consistency /kənˈsɪs.tən.si/, motivation /ˈmoʊ.tə.veɪ.ʃən/, consistently /kənˈsɪstəntli/, mobility /mə(ʊ)ˈbɪlɪti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/

Những âm người Việt thường gặp khó:

Cụm phụ âm cuối — đọc đủ từng âm, đừng nuốt âm cuối: consistent /kənˈsɪs.tənt/, distract /dɪˈstɹækt/, commitment /kəˈmɪtmənt/, discount /ˈdɪskaʊnt/, reward /ɹɪˈwɔɹd/
Âm /tʃ/, /dʒ/ và /ʒ/ — tiếng Việt không có, đừng đọc thành “ch” hay “gi”: longevity /lɒnˈd͡ʒɛv.ɪ.ti/, exaggeration /ɪɡˌzæd͡ʒəˈɹeɪʃən/, fluctuate /ˈflʌkt͡ʃu.eɪt/, hinge /ˈhɪnd͡ʒ/, intangible /ɪnˈtæn.d͡ʒə.bəl/
Âm /æ/ — mở miệng rộng hơn âm “e”: sacrifice /ˈsæk.ɹɪ.faɪs/, habit /ˈhæb.ɪt/, tan /tæn/, distract /dɪˈstɹækt/, automatic /ˌɔː.təˈmæt.ɪk/

Cách luyện với video này

Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
Bắt đầu ở tốc độ 0,75×, nói đuổi từng câu, rồi quay lại tốc độ bình thường khi đã quen.
Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như sacrifice, consistent, habit.

Phương Pháp Shadowing Là Gì?

Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.

Phương pháp shadowing: đọc hướng dẫn từng bước đầy đủ →

Luyện nói tiếng Anh bằng Shadowing qua video: HOW to actually LOCK IN this winter

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Cụm động từ bạn sẽ nghe

Những câu đáng luyện lại

Ngữ pháp trong video

Phát âm cần chú ý

Cách luyện với video này

Phương Pháp Shadowing Là Gì?

Luyện nói tiếng Anh bằng Shadowing qua video: HOW to *actually* LOCK IN this winter

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Be more private.

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you only need 1 month.

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Cụm động từ bạn sẽ nghe

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Ngữ pháp trong video

Phát âm cần chú ý

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Phương Pháp Shadowing Là Gì?

Luyện nói tiếng Anh bằng Shadowing qua video: HOW to actually LOCK IN this winter