跟讀練習: HOW to *actually* LOCK IN this winter - 通過影片學習英語口語
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164 句
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I think you can often approach life as a triangle.
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You'll have sleep, success, and you'll have your social life.
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And you can pick two out of three.
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You go through different phases in life, and if you're serious about locking in with your health and your fitness journey,
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then it is much more about what you will sacrifice for it
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and the things that you will leave in order to achieve that, instead of the things that you need to be doing.
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Sure.
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Locking in is about following a workout program that you can be consistent with.
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It's about starting small.
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It's about building healthy habits.
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It's about stacking habits.
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It's about putting your clothes out the day before
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so it's easy for you to go to the gym early in the morning.
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But to me,
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the actual locking in often means that you dedicate a phase of your life towards a goal that you want to achieve.
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And oftentimes that goal is very large and therefore you need to sacrifice a lot.
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You need to sacrifice maybe spending time with your friends, going out, being distracted, being on social a lot.
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Sometimes it's about being or feeling lonely by yourself
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and dedicating your energy towards something
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that people in your environment might not understand
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there might be no one in your corner rooting for you you might be fully dependent on your own
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you have no idea if you're going to get out of it
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that is truly what locking in is
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and sure that's a bit of an exaggeration
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when you think about you trying to achieve a health
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or fitness goal when it comes to locking in but I think
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that it is much more than just you consistently trying to go to the gym,
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it is you trying to jump that next level in your life.
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And while those chapters tend to be lonely and tough,
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I do think that it is the most transformative periods that I ever had in my life.
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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.
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I was just dedicated and I sacrificed a lot for it.
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I always came out better at the end.
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So now that we got that out of the way, we made breakfast.
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I'm going to do a quick tanning routine and then I'll be back.
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We're going tanning.
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You might be wondering, why are we tanning now?
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Because you're about to train.
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Very good question.
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I asked myself the same thing.
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It was the only time that made sense today.
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So I want to be tanned for tomorrow
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because then I want to film my follow -along workouts because I want to do an ab challenge then.
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I can't train in my guide color.
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That's the tan color before you wash it off
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because I get sweaty during filming and then you'll see sweat stains in my tan on camera.
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It's not a good look but that's out of the window.
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I changed my bedding, so I don't want to sleep in my tan, because then my bed is all messed up.
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And I couldn't tan this morning, because I was cleaning my apartment.
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And so working with water and wearing a guide collar doesn't make sense either.
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So this is the only time that really makes sense for me to tan.
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But it is right before my actual workout.
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Now I'm going to do a leg session.
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I'm not going to run or anything.
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So I don't foresee see any issues, but it's not ideal.
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But I'm also not gonna lie and act as if I've never done it before.
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This is the tan that I'm using.
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I'm always using the Loving Tan in Dark.
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I used to use
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Ultra Dark before, but I feel like they changed the color payoffs.
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So now I'm using
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Dark, which is a very warm -based tan, which I feel looks best with my skin, because I'm quite yellow.
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We are starting today's session obviously with a warm -up.
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For the warm -up I'm mainly focusing on hip mobility.
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I always focus on my hips.
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Doing a leg day, glute focused, three exercises, two sets, two hard sets each exercise.
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I'm doing a hinge variation, a deadlift.
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I'm doing a squat variation.
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I'm thinking doing a pause squat and then i'm doing a bridge variation
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but then reversed which is the reverse frog pump also in the smith machine
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so i probably do the entire session in the smith machine just
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because it's a little bit easier to set up
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i don't have to worry about moving equipment from side to side
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and time is not my best friend today that's the game plan but first let's start with the warp up
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The true reason why we want to lock in is because we want to see results.
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The reason why seeing results is important is because longevity is a true reason why you are training.
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The more muscle that you build, the stronger you become, the better your cardiovascular health is,
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your mobility, your flexibility, the better your chances of growing old are in a healthier way.
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However, we're all just human.
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So to train for something that is intangible and very, very much long term, aka your health in 50 years,
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that requires a lot of discipline.
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And so getting results in the meantime can act as a sort of checkmark,
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a bit of an in -between motivation to keep you going and to keep you occupied in the meantime.
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And so not seeing results is kind of detrimental to most people's fitness journeys
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and I'm not necessarily meaning results in you changing your physique, can also be in you just making progress,
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you know, with your runs or with training in general.
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And so most people, when they don't see results, they think the issue is their routine.
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That's not really the case.
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If you cannot stick to any plan consistently, it really doesn't matter how good the plan is.
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Consistency is just a very boring tip
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and sometimes dedicating yourself to a locking in journey helps a lot with consistency
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because it's this challenge that has an end date let's say 75 hard
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and then you know okay I'm going to lock in for 75 days I'm going to do this
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and then I'll have a result and
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that makes locking in have a bit of an end date and therefore it's just easier to stay consistent in the meantime.
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I think that often people have micro inconsistency, meaning that you don't quit completely,
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but it's just that you keep pausing your progress every few weeks or so.
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So, you know, you had a great week, you trained very hard, you feel proud.
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And then the next week work gets busy and you feel tired,
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you lose motivation and you skip a few sessions and then suddenly you are starting over again.
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And so your body just never gets enough stimulus consistently to change.
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And so these are some of the culprits that I found that make locking in harder for me personally.
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First one is the all or nothing mindset.
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If I cannot do my 60 minute workout, there's no point.
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And so you skip.
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If you can get rid of that, consistency becomes so much easier.
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The same holds with perfection.
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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,
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well, you know what, screw this diet.
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I'm giving up for the rest of the week.
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This was all for nothing.
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Kind of similar as the all or nothing mindset, but it's more of a perfection spiral.
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Third one is eco lifting and burnout, meaning that you go 125%, you know, the first week that you get back on track.
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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.
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And then the fourth one, we all know it, it's relying on short -term motivation.
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You know, motivation might get you somewhere but it just doesn't do the trick long term.
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And so for me there are three things that changed my own consistency.
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First one is to lower the barrier of entry.
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So as I said, it's not that having a perfect workout is the only way to do it.
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If I have five minutes for a run, I'll go on a five minute run.
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The second one is to anchor your workouts to a daily habit.
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So it's not about, you know, trying to find time, but more so it is something that you do,
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I don't know, right after your morning coffee kind of becomes automatic and you don't have any decisions to make.
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You just go.
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And then the third one is to track your consistency
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and not your performance because your performance will fluctuate
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and your consistency you showing up is
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if you can tie your mental reward to the consistency staying consistent obviously is
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so much easier how you can lock in successfully you pick a program
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that fits your schedule and then it is a commitment to yourself that you stick to.
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We work on the daily consistency so
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if you can show up for five minutes you're showing up for five minutes
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and if you can show up for the full hour that's amazing you're showing up for the full hour
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but even more so than the things that you technically should be doing.
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this season is for the things that you shouldn't be doing.
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And what you shouldn't be doing is anything that distracts you from you changing your life or going from A to B.
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It is about you staying focused on your goal and realizing that if you want to take this locking in phase seriously,
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it probably requires you to make some sacrifices or some changes to your habits.
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And that in the end is a phase of growth
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which is exciting and a challenge and that's how you learn
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and in the end in life that is what it's all about.
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I did a little bit of Black Friday shopping
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so I have this rule when it comes to hair care
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and skincare and makeup and that is that I only buy something when I run out.
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Luckily for me, this morning I ran out of serum for my face and I ran out of a leaving cream,
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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.
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And what else did I get?
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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.
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So I like the idea of having like a glass air fryer instead of the plastic one.
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I always feel like I am waiting to buy things because I know that
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Black Friday is coming, but then by the time that it's actually
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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
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and then I'm going to go to bed so
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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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本課的詞彙與口語要點
這節口語課以影片“HOW to *actually* LOCK IN this winter”為素材。 影片中反覆出現的詞有：locking, consistency, tan。 這段影片共有 164 個句子、1989 個單詞可供跟讀。 講話部分時長為 12:24。 說話人語速自然，每分鐘約 161 個詞，接近日常對話。 83% 的單詞屬於英語最常用的 3,000 詞，其餘的詞建議在練習前先學一下。
影片中的重點詞彙
影片中 15 個值得學習的單詞，附發音和釋義：
| 單詞 | 發音 | 釋義 |
|---|---|---|
| workout 名詞 | /ˈwɝk.aʊ̯t/ | 鍛煉 /鍛鍊 or 鍛鍊 /鍛鍊 |
| sacrifice 名詞 | /ˈsæk.ɹɪ.faɪs/ | 犧牲 /犧牲 |
| consistent 形容詞 | /kənˈsɪs.tənt/ | 一貫的 /一貫的 |
| habit 名詞 | /ˈhæb.ɪt/ | 習慣 /習慣 |
| motivation 名詞 | /ˈmoʊ.tə.veɪ.ʃən/ | 動機 /動機, 推動力 /推動力 |
| tan 動詞 | /tæn/ | 鞣製, 鞣 |
| dedicate 動詞 | /ˈdɛdɪˌkeɪt/ | 奉獻 /奉獻 |
| fitness 名詞 | /ˈfɪt.nəs/ | 健康, 健身 |
| variation 名詞 | /ˌvɛəɹiˈeɪʃn̩/ | 變化 /變化, 變動 /變動 |
| serum 名詞 | /ˈsɪɹəm/ | 血清 |
| routine 名詞 | /ɹuˈtin/ | 常規 /常規, 慣例 /慣例 |
| lonely 形容詞 | /ˈloʊnli/ | 寂寞, 孤獨 /孤獨 |
| skip 動詞 | /skɪp/ | 跳 |
| mobility 名詞 | /mə(ʊ)ˈbɪlɪti/ | 流動性 /流動性 |
| pause 名詞 | /pɔːz/ | 停頓 /停頓, 暫停 /暫停 |
影片中出現的短語動詞
| 單詞 | 發音 | 釋義 |
|---|---|---|
| warm up 動詞 | /ˌwɔː(ɹ)m ˈʌp/ | 暖和（起來） /暖和（起來） |
| break down 動詞 | 壞了 /壞了, 出故障 | |
| come out 動詞 | /ˌkʌm ˈaʊt/ | 出, 出來 /出來 |
| go out 動詞 | 出, 出口 | |
| go through 動詞 | 通過 /通過 | |
| look up 動詞 | /ˌlʊk ˈʌp/ | 仰, 上看 |
| pick up 動詞 | 拾取, 撿 /撿 | |
| show up 動詞 | 露面 |
值得反覆跟讀的句子
影片中簡短而完整的句子，可以直接用在日常對話裡：
- 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.
影片中的語法
說話人最常用的結構，並附上影片中的原話：
| 結構 | 影片中的用法 |
|---|---|
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | being distracted · be tanned · is fatigued |
| 定語從句 who / which + 從句 — 補充說明人或事物 | Dark, which is · reversed which is · day which will |
需要注意的發音
說話人用了 53 次縮略和弱讀形式，例如 I'm, don't, you're。請按聽到的簡短形式來說。
- “sh” 和 “zh” 音: motivation /ˈmoʊ.tə.veɪ.ʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, perfection /pɚˈfɛk.ʃən/, brush /bɹʌʃ/, exaggeration /ɪɡˌzæd͡ʒəˈɹeɪʃən/
- 長單詞——注意重音位置: consistency /kənˈsɪs.tən.si/, motivation /ˈmoʊ.tə.veɪ.ʃən/, consistently /kənˈsɪstəntli/, mobility /mə(ʊ)ˈbɪlɪti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/
中文母語者容易讀錯的音：
- /v/ — 不要讀成 /w/，上齒輕觸下唇: motivation /ˈmoʊ.tə.veɪ.ʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, reverse /ɹɪˈvɝs/, microwave /ˈmaɪkɹoʊˌweɪv/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/
- 詞尾子音 — 要讀清楚，後面不要加母音: workout /ˈwɝk.aʊ̯t/, sacrifice /ˈsæk.ɹɪ.faɪs/, consistent /kənˈsɪs.tənt/, habit /ˈhæb.ɪt/, dedicate /ˈdɛdɪˌkeɪt/
- /r/ 和 /l/ 的區別: necessarily /ˌnɛs.əˈsɛɹ.ə.li/, rely /ɹɪˈlaɪ/, ultra /ˈʌltɹə/, triangle /ˈtɹaɪˌæŋɡəl/, spiral /ˈspaɪɹəl/
如何用這段影片練習
- 先完整聽一遍影片，不要開口，記下不認識的單詞。
- 先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
- 錄下自己的聲音並與原聲對比，特別注意 workout, sacrifice, consistent 這類單詞。
什麼是跟讀法？
跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。