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Talking About Health and Fitness in English | Intermediate English Podcast(B1-B2) — Transcript

by Speak English with David & Alice · 5,614 words · 895 segments · language en · Watch on YouTube

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0:00Hey, quick question for you. When was
0:03the last time you went to the gym?
0:05>> [music]
0:05>> Or maybe you said, "I'll start on
0:08Monday." And then Monday came and you
0:10said it again.
0:11>> [laughter]
0:12>> Oh, no, David. That is so many people,
0:15including me, by the way. I say that
0:17every single week.
0:19>> Yes, we all do it. And today we are
0:22going to talk about something very
0:24important, health and fitness. But not
0:26just the topic, we are going to teach
0:28you how to talk about health and fitness
0:30in English.
0:31>> That's [music] right. So, by the end of
0:32this video, you will know how to talk
0:34about exercise, food, healthy habits,
0:37going to the doctor, and so much more.
0:40All in natural, simple English.
0:42>> And trust me, these are phrases you will
0:44use in real life, at work, with friends,
0:47at the gym, at the doctor's office,
0:49everywhere.
0:50>> So, stay with us. This is going to be
0:52fun and helpful, very helpful.
0:55>> Let's go.
0:56Okay, Alice, let's start with something
0:58very basic, something we all talk about
1:01every day.
1:02How do you feel today?
1:03>> Hmm, today I feel pretty dead, actually.
1:07I went for a walk this morning, I feel
1:09energetic.
1:10>> Oh, nice. Energetic, that is a great
1:13word. Let's say it together slowly.
1:16>> N r jet ic, energetic.
1:20>> Energetic. Energetic means you have a
1:22lot of energy. You feel strong, you feel
1:25ready. So, when you feel good and
1:27strong, you can say, "I feel energetic
1:29today."
1:30>> And what about when you feel the
1:31opposite, when you feel tired?
1:33>> Ah, yes. The opposite of energetic is
1:36tired, or you can say exhausted.
1:40Exhausted means very tired, like totally
1:43out of energy.
1:44>> Oh, I know that feeling very well.
1:46After work on Friday, I feel completely
1:49exhausted.
1:50>> Yes, me, too. So, learners, let's
1:53practice. Repeat after us.
1:55>> I feel energetic today.
1:56>> I feel tired today.
1:58>> I feel exhausted.
1:59>> Great. Now, let's talk about something
2:02else. What about when your body hurts?
2:04This is very common, especially if you
2:06exercise.
2:07>> Oh, yes. This happens to me a lot. After
2:10I go running, my legs hurt. My legs are
2:12sore.
2:13>> Sore. That is a very useful word. S O R
2:17E. Sore.
2:19It means your muscles hurt a little,
2:20usually after exercise.
2:22>> So, for example, you can say, "My legs
2:24are sore after running."
2:25>> Or, "My arms are sore after lifting
2:28weights."
2:28>> And lifting weights means you are in the
2:30gym lifting heavy things to make your
2:32muscles stronger.
2:33>> Exactly. So, let's say some useful
2:36phrases. Repeat after us.
2:37>> My legs are sore.
2:39>> My back hurts.
2:40>> I have a headache.
2:41>> I feel pain in my shoulder.
2:43>> These are very important phrases. You
2:45might use them at the gym, at the
2:47doctor's office, or just talking to a
2:49friend.
2:50>> Yes. And speaking of doctors, we will
2:52talk about that a little later. But
2:54first, let's talk about exercise.
2:57Okay, Alice. Do you exercise regularly?
3:00>> Mm, regularly means often, right? Like
3:03many times a week?
3:05>> Yes. Regularly means on a schedule, like
3:08every day or three times a week. It's
3:10something you do often and consistently.
3:13>> Okay. So, do I exercise regularly? Hm. I
3:16try to. I usually go for a walk in the
3:18morning, and sometimes I do yoga.
3:20>> Oh, yoga. That's great. And I go
3:23running. I try to run three times a
3:25week.
3:25>> Wow, David. Three times a week? That's
3:27impressive.
3:29>> [laughter]
3:29>> Well, I try. Some weeks it's more like
3:32once.
3:34>> Very honest. I like that.
3:36>> Okay, so learners, let's learn how to
3:38talk about different types of exercise.
3:40Are you ready?
3:40>> Ready. [music]
3:41>> The first one is very simple, walking,
3:44going for a walk. This is the easiest
3:46form of exercise. Almost everyone can do
3:48it.
3:49>> Yes. And walking is actually very
3:51healthy. Even a 30-minute walk every day
3:53can make a big difference to your
3:55health.
3:55>> You can say, "I go for a walk every
3:58morning." Or, "I like to take a walk
4:00after dinner."
4:01>> I go for a walk, or I go walking. Both
4:04are correct.
4:04>> Now, the next [music] one, running.
4:06Running is like walking, but faster.
4:09A lot faster.
4:10>> Yes, when you run, you move very
4:13quickly. Your heart beats fast. It's
4:15very good for your heart and your lungs.
4:17>> You can say, "I go running three times a
4:19week." Or, "I went for a run this
4:21morning."
4:22>> I went for a run. That's a very natural
4:24phrase. People say that a lot.
4:26>> Yes, repeat it. "I went for a run this
4:29morning."
4:29>> Great. Now, what about the gym? Many
4:32people go to the gym to exercise.
4:34>> Yes, the gym, or the fitness center, is
4:37a place where you can use machines and
4:39weights to exercise. You can run on a
4:41treadmill, lift weights, use a bike.
4:43>> A treadmill is that machine where you
4:45walk or run, but you stay in the same
4:47place. It moves under your feet.
4:49>> Exactly. Like running, but you don't go
4:51anywhere.
4:53>> [gasps]
4:53>> It sounds strange when you say it like
4:55that, but it's very useful.
4:57>> So, you can say, "I go to the gym three
4:59times a week." Or, "I work out at the
5:01gym."
5:02>> Work out. That's another very common
5:04phrase. Work out means to exercise.
5:06>> [music]
5:06>> "I work out every day." Or, "I had a
5:08good workout today."
5:09>> Workout as one word is a noun. It means
5:12a session of exercise. "I had a great
5:15workout today."
5:16>> And work out, two words, is a verb. "I
5:18work out in the evenings."
5:20>> Good point. Let's repeat.
5:21>> I go to the gym.
5:23>> I work out every day.
5:24>> I had a great workout this morning.
5:26>> I go running three times a week.
5:28>> I take a walk after dinner.
5:29>> Beautiful. Now, let's talk about some
5:32other popular forms of exercise. What
5:34about swimming?
5:35>> Oh, swimming. I love swimming. It's very
5:37relaxing, and it's a full body workout,
5:40which means it exercises your whole
5:42body, not just your legs or your arms.
5:44>> You can [music] say, "I go swimming on
5:46weekends." Or, "I swim at the local
5:48pool.
5:48>> And what about cycling or biking?
5:50>> Yes, cycling means riding a bicycle. You
5:54can cycle outside, or you can use a
5:55stationary bike at the gym. A stationary
5:58bike doesn't move, like the treadmill,
6:00but for cycling.
6:01>> I go cycling in the park, or I ride my
6:03bike to work. That's also a great way to
6:05exercise.
6:06>> And don't forget yoga and stretching.
6:08These are very good for your body. They
6:10help you become more flexible.
6:12>> Flexible means your body can move and
6:14bend easily, like this.
6:16>> [laughter]
6:17>> Are you stretching right now?
6:18>> A little bit.
6:19I do yoga twice a week, or I like to
6:22stretch in the morning.
6:23>> Great. Let's do a quick review.
6:25Learners, I'm going to say an exercise.
6:28You try to use it in a sentence. Ready?
6:30>> Walking.
6:30>> I go for a walk every morning. Your
6:33turn.
6:33>> Running.
6:34>> I go running on Tuesdays and Thursdays.
6:36Next.
6:37>> Gym.
6:38>> I work out at the gym three times a
6:40week. Good. You're doing great.
6:43Okay, now let's talk about something
6:45everyone loves to talk about, food.
6:48>> Oh, yes, food is my favorite topic.
6:52>> Mine, too. But today, we're going to
6:54talk about healthy eating, how to talk
6:56about food and nutrition in English.
6:59>> Nutrition, that means [music] the things
7:01in food that are good for your body,
7:03vitamins, minerals, proteins.
7:06>> Yes, good nutrition means eating the
7:09right things to keep your body healthy
7:11and strong.
7:11>> So, David, do you eat healthy?
7:14>> I try. I eat a lot of vegetables. I try
7:17to drink a lot of water, but sometimes I
7:20eat too much pizza.
7:22>> [laughter]
7:22>> That is very honest, very relatable.
7:25>> What about you?
7:26>> I try to eat a balanced diet. A balanced
7:29diet, this is a very important phrase.
7:32>> Yes, a balanced diet means you eat
7:34different types of food, vegetables,
7:36fruit, protein, carbohydrates, in the
7:38right amounts, not too much of one
7:40thing.
7:41>> For example, I try to eat a balanced
7:43diet. Or eating a balanced diet is
7:46important for your health.
7:48>> Let's look at some food vocabulary now.
7:50The first group is fruits and
7:52vegetables.
7:52>> Fruits, like apples, bananas, oranges,
7:56strawberries, grapes. These are sweet
7:58and very healthy.
8:00>> And vegetables, like broccoli, carrots,
8:02spinach, tomatoes, cucumbers. These are
8:05also very healthy and full of vitamins.
8:07>> You can say, I eat a lot of fruits and
8:10vegetables. Or I try to include
8:12vegetables in every meal.
8:14>> Every meal. Breakfast, lunch, and
8:16dinner. Three meals a day.
8:18>> Now, let's talk about protein. Protein
8:21is very important. It helps your muscles
8:23grow and recover. Recover means to get
8:25better after exercise.
8:27>> Good sources of protein include chicken,
8:29fish, eggs, beans, and nuts.
8:32>> You can say, I eat chicken because it
8:34has a lot of protein. Or eggs are a
8:37great source of protein.
8:38>> And then, there are carbohydrates.
8:40Sometimes people call them carbs. Carbs
8:43give you energy. Things like bread,
8:45rice, pasta, and potatoes.
8:46>> Some people think carbs are bad, but
8:49actually, your body needs carbs for
8:51energy. The key is to not eat too many.
8:54>> Everything in moderation. This is a very
8:57common English expression. It means
8:59don't eat too much of anything. A little
9:01bit of everything is okay.
9:02>> Everything in moderation. I like that.
9:05Let's say it again. Everything in
9:07moderation.
9:08>> Now, let's talk about some common things
9:10people say about eating healthy. Here
9:12are some useful phrases.
9:14>> I'm trying to eat healthy.
9:15>> I'm cutting down on sugar. Cutting down
9:18means reducing, eating less of
9:20something.
9:21>> I'm trying to drink more water.
9:22>> I avoid junk food. Junk food means food
9:25that is not healthy, like chips,
9:27cookies, fast food.
9:28>> I skip breakfast sometimes, but that's
9:30not good. Breakfast is very important.
9:33>> [laughter]
9:34>> Alice, don't skip breakfast.
9:36>> I know. I know. I'm working on it.
9:38>> I cook my own meals. This is great for
9:40your health because you know exactly
9:42what is in your [music] food.
9:43>> I eat out sometimes. Eat out means
9:45eating at a restaurant, not at home.
9:47>> Let's repeat some of these key phrases
9:49slowly.
9:50>> I'm trying to eat healthy.
9:51>> I'm cutting down on sugar.
9:53>> I avoid junk food.
9:55>> I try to drink a lot of water.
9:57>> I eat a balanced diet.
9:59>> These are so useful. You can use them
10:01every day.
10:02>> Hey, quick pause here. If you're
10:04enjoying this conversation and learning
10:05something new, please give us a thumbs
10:07up. It really helps the channel grow.
10:09>> And if you're new here, welcome. We make
10:11videos exactly like this one. Simple,
10:14clear English conversations to help you
10:16improve your listening and speaking.
10:18>> So hit that subscribe button and join
10:20our community. You don't want to miss
10:21the next video.
10:22>> [music]
10:23>> Okay, back to health and fitness.
10:25Now let's talk about something a little
10:27different. What happens when you are not
10:30feeling well?
10:31>> Oh, this is very important. We all get
10:34sick sometimes, and knowing how to talk
10:36about it in English is really useful.
10:39>> Let's start with some common health
10:40problems. The first one is very common,
10:43a cold.
10:44>> A cold. When you have a cold, you feel
10:47tired, your nose runs, which means
10:50liquid comes out of your nose. You
10:52sneeze, you might have a sore throat.
10:54>> A sore throat means your throat hurts
10:57here in your neck, inside. It hurts when
11:00you swallow.
11:01>> You can say, "I have a cold." Or, "I
11:04think I'm getting a cold." That means
11:06the cold is starting.
11:07>> I'm coming down with something. This is
11:09a very common expression. It means you
11:11feel like you are getting sick, but you
11:13are not sure yet.
11:14>> I think I'm coming down with something.
11:17That sounds very natural.
11:18>> Yes. Let's say it again. I think I'm
11:21coming down with something.
11:22>> Now let's talk about the flu. The flu is
11:25like a cold, but stronger, more serious.
11:28You have a fever, which means your body
11:30temperature is very high.
11:32>> I have a fever. You feel hot. You might
11:35feel cold and hot at the same time. Your
11:38whole body aches.
11:40>> My body aches. Aches means hurts, like a
11:43constant pain. Not very sharp, but
11:45uncomfortable.
11:46>> You might also feel nauseous. Nauseous,
11:49n a u s e o u s, means you feel like you
11:53want to vomit. You feel sick in your
11:55stomach.
11:56>> I feel nauseous. Or a simpler way to say
11:58it, I feel sick to my stomach.
12:00>> Now, when should you go to the doctor?
12:03This is important.
12:04>> If you just have a simple cold, you
12:06probably don't need to see a doctor. You
12:08can rest at home, drink lots of water,
12:10and take some medicine.
12:12>> But if you have a high fever for more
12:13than two or three days, or if you feel
12:16very sick, you should go to the doctor.
12:18>> So, how do you talk to a doctor in
12:20English? Let's practice.
12:22>> The doctor will ask you, "What seems to
12:24be the problem?" Or, "What brings you in
12:26today?"
12:27>> And you can answer,
12:28>> "I've had a fever for 2 days."
12:30>> "My throat is very sore."
12:32>> "I have pain in my chest." Important
12:34one, chest pain can be serious.
12:36>> "I feel very tired all the time."
12:39>> "I've been having headaches."
12:40>> And the doctor might say, "I'm going to
12:42prescribe you some medicine." Prescribe
12:45means the doctor writes an order for
12:46medicine for you.
12:47>> Or, "You need to rest and drink plenty
12:50of fluids." Plenty of fluids means a lot
12:52of water or juice.
12:54>> "You should take this medicine twice a
12:55day." Twice means two times.
12:58>> Let's repeat some phrases slowly.
13:00>> "I haven't been feeling well."
13:01>> "I think I'm coming down with
13:03something."
13:03>> "I have a fever."
13:04>> "My throat is sore."
13:06>> "I feel nauseous."
13:07>> "I have pain in my back."
13:09>> Very good. These phrases could be very
13:11important one day. Make sure you
13:13remember them.
13:15>> Now, let's talk about healthy habits.
13:18Healthy habits, because being healthy is
13:20not just about going to the gym. It's
13:22about your whole lifestyle.
13:24>> Lifestyle. That means how you live, your
13:27daily habits, your routines, what you
13:30eat, how much you sleep.
13:32>> Yes, and sleep is so important. How much
13:35sleep do you get, Alice?
13:36>> Usually about 7 or 8 hours. That's what
13:39doctors recommend. You?
13:41>> I try to get 8 hours, but sometimes I
13:43stay up late and I only get 6.
13:45>> Stay up late. That means you go to bed
13:47late. You don't sleep early.
13:49>> And then I feel tired the next day. I
13:52didn't sleep well, or I didn't get
13:54enough sleep.
13:56>> So, one healthy habit is sleeping
13:58enough. Doctors say adults need about 7
14:00to 9 hours of sleep every night.
14:02>> You can say, I try to sleep 8 hours
14:05every night, or I went to bed early last
14:08night, or I'm trying to get into a
14:10better sleep routine.
14:12>> Routine. A routine is something you do
14:14regularly, at the same time in the same
14:16way. Like a morning routine.
14:18>> Yes, many healthy people have a morning
14:21routine. For example, wake up, drink
14:24water, exercise, shower, eat breakfast.
14:27>> I love a good morning routine. Mine is
14:30wake up, drink green tea, go for a walk,
14:32then have breakfast.
14:34>> That sounds lovely. Mine is press snooze
14:37five times, then rush out the door.
14:39>> [laughter]
14:42>> David, that is not a healthy routine.
14:44>> I know, I know. I'm working on it.
14:46>> [laughter]
14:47>> Okay, let's talk about other healthy
14:49habits.
14:50>> Drinking water. This is so important and
14:52many people don't drink enough water.
14:54>> You should drink about eight glasses of
14:56water a day, or about 2 liters.
14:59>> You can say, I try to drink eight
15:01glasses of water a day, or I carry a
15:03water bottle with me everywhere.
15:05>> I stay hydrated. Hydrated means you have
15:07enough water in your body. The opposite
15:10is dehydrated, when you don't have
15:11enough water.
15:12>> I feel dehydrated. You might feel this
15:15when it's very hot, or after a long
15:17workout.
15:17>> Another good [music] habit, reducing
15:19stress. Stress means feeling worried,
15:22anxious, or under pressure.
15:24>> Oh, stress is very bad for your health.
15:26It can cause headaches, trouble
15:28sleeping, even heart problems.
15:30>> So, it's important to manage stress.
15:32Manage stress means to control it, to
15:35find ways to feel calmer.
15:37>> Some ways to manage stress, exercise,
15:39meditation, talking to friends, spending
15:42time in nature.
15:43>> You can say, I meditate every morning to
15:45reduce stress, or I go for walks to
15:48clear my mind.
15:49>> Clear my mind. That's a nice expression.
15:51It means to stop thinking about your
15:53problems for a while, to relax your
15:55mind.
15:55>> I go for a walk to clear my mind. I love
15:58that.
15:59>> And don't forget, avoid bad habits,
16:01things like smoking, drinking too much
16:03alcohol, eating too much sugar.
16:05>> I quit smoking. Quit means to stop. I
16:08quit means I stopped.
16:10>> I used to smoke, but I quit. That's a
16:12very positive thing to say.
16:14>> Or, I'm trying to quit smoking. That
16:16means you are in the process of
16:18stopping. It's not easy, but you are
16:20trying.
16:20>> I'm cutting back on alcohol. Cut back
16:23means to reduce, to drink less than
16:25before.
16:25>> Let's repeat some healthy habit phrases.
16:28>> I try to get 8 hours of sleep.
16:30>> I drink eight glasses of water a day.
16:32>> I meditate in the morning.
16:33>> I go for a walk to clear my mind.
16:35>> I'm trying to quit bad habits.
16:37>> I have a healthy morning routine.
16:39>> Excellent. [music] You are learning so
16:41much today. Give yourself a pat on the
16:43back.
16:43>> Give yourself a pat on the back. That
16:46means congratulate yourself. Be proud of
16:48yourself.
16:49Okay, let's go to the gym now. Imagine
16:53you were at the gym. What do you say?
16:55How do you talk to people there?
16:56>> Oh, this is fun, gym conversations.
16:59Let's practice.
17:00>> Okay. Imagine I'm at the gym and I see
17:03you. How do I start a conversation?
17:05>> You could say, "Hey, do you come here
17:08often?" That's a classic question.
17:10>> [laughter]
17:11>> That's also what people say when they
17:12want to meet someone. But yes, at the
17:14gym it means, do you exercise here
17:16regularly?
17:17>> Or you could say, "How long have you
17:19been working out?" That means how long
17:21have you been exercising?
17:22>> Or, "That's a great exercise. What
17:24muscles does it work?"
17:26>> "What muscles does it work?" A very
17:27useful question. It means which muscles
17:30in your body does this exercise help?
17:32>> For example, squats work your legs and
17:34your glutes. Glutes are your buttocks,
17:36the muscles in your behind.
17:38>> Very important muscles, by the way.
17:41>> Very important. And push-ups work your
17:43chest and your arms. Push-ups are when
17:45you go down on the floor and push your
17:47body up with your arms.
17:48>> Here are some gym phrases.
17:50>> "Can I use this machine after you?" This
17:52is very polite. It means I want to use
17:54this machine. Can I wait for you to
17:56finish?
17:56>> "Are you using this?" Simple and direct,
17:59asking if someone is using equipment.
18:01>> "How many sets do you have left?" Sets
18:03are groups of repetitions in exercise.
18:05For example, if you do 10 push-ups, that
18:08is one set.
18:09>> "I have two sets left." That means I
18:11will do two more groups of exercises.
18:13>> "Can you spot me?"
18:14Spot means to stand next to someone and
18:16help them if they need it, especially
18:18when lifting heavy weights.
18:20>> For example, can you spot me while I do
18:22this bench press? The bench press is a
18:24gym exercise where you lie on a bench
18:25and push a heavy bar up.
18:27>> If someone asks you to spot them and you
18:29agree, you say, "Sure, I'll spot you."
18:32Or, "Of course, no problem."
18:33>> And if you are a beginner at the gym and
18:35you need help, you can ask the trainer.
18:37>> A trainer, or personal trainer, is a
18:39fitness expert who teaches you how to
18:41exercise properly.
18:42>> You can say, "Excuse me, can you show me
18:44how to use this machine?" Or, "I'm not
18:46sure I'm doing this correctly. Can you
18:48help me?"
18:49>> And a good trainer will say, "Of course,
18:51let me show you." And they will help
18:52you.
18:53>> Gym phrases. Let's repeat.
18:55>> "Are you using this machine?"
18:56>> "Can I work in with you?"
18:57>> "How many sets do you have left?"
18:58>> "Can you spot me?"
18:59>> "I'm a beginner. Can you help me?"
19:01>> "I'm trying to build muscle." Build
19:02muscle means to make your muscles bigger
19:04and stronger.
19:05>> "I'm trying to lose weight." Lose weight
19:07means to become lighter,
19:08>> [music]
19:09>> to have less fat on your body.
19:10>> "I'm trying to stay in shape." Stay in
19:12shape means to keep your body healthy
19:14and fit. Not get heavier or weaker.
19:16>> Or, I'm trying to get in shape. Get in
19:19shape means to become healthier and
19:20fitter than you are now.
19:22>> These two are slightly different. Stay
19:23in [music] shape, already fit, keep it.
19:26Get in shape, not yet fit, working
19:28towards it.
19:29>> Good distinction. Let's say them.
19:31>> I'm trying to get in shape.
19:32>> I'm trying to stay in shape.
19:34>> I'm trying to lose weight.
19:35>> I'm trying to build muscle.
19:37Now let's learn some very common
19:39expressions and idioms about health.
19:41These are things native English speakers
19:43say all the time.
19:44>> Yes, idioms are very fun. Sometimes they
19:47sound strange, but once you know them,
19:49you will hear them everywhere.
19:51>> The first one, an apple a day keeps the
19:53doctor away.
19:55>> Oh, I love this one. An apple a day
19:57keeps the doctor away. What does it
19:59mean?
19:59>> It means if you eat healthy food every
20:01day, you will be healthy and you won't
20:03need to see the doctor.
20:05>> It doesn't literally have to be an
20:06apple. It just means eat well and stay
20:08healthy.
20:09>> You might hear someone say, "I try to
20:11eat well every day. You know what they
20:13say, an apple a day keeps the doctor
20:14away."
20:16>> Next expression, fit as a fiddle.
20:18>> Fit as a fiddle. This sounds very
20:20strange. A fiddle is a type of musical
20:23instrument, like a violin. But this
20:25expression means very healthy and in
20:27great physical condition.
20:29>> So you might say, "My grandfather is 80
20:31years old, but he's fit as a fiddle.
20:33[music] He goes cycling every day."
20:36>> Wow, that grandfather is amazing.
20:37>> Another one, under the weather.
20:39>> Under the weather. This means feeling
20:42sick or not feeling well.
20:44>> For example, I can't come to work today.
20:46I'm feeling a little under the weather.
20:49>> It doesn't mean there is bad weather. It
20:51just means you feel unwell.
20:53>> Yes, don't look up at the sky if someone
20:55says this to you.
20:56>> [laughter]
20:56>> Exactly. Okay, another one, hit the gym.
21:00>> Hit the gym. This is very casual and
21:02very common among young people. It just
21:04means to go to the gym and exercise.
21:07>> I'm going to hit the gym after work.
21:08That sounds very natural.
21:10>> Or, do you want to hit the gym together
21:12on Saturday?
21:13>> Love it. Next, work up a sweat.
21:15>> Work up a sweat. When you exercise hard,
21:18you sweat. Water comes out of your skin.
21:20So, work up a sweat means to exercise
21:22hard enough that you start sweating.
21:24>> I love to work up a sweat at the gym.
21:26Or, I went for a run and really worked
21:29up a sweat.
21:29>> And the last one for this section, run
21:31out of steam.
21:32>> Run out of steam. This means to run out
21:35of energy, to feel very tired and unable
21:37to continue.
21:38>> For example, I was exercising well, but
21:41after an hour, I really ran out of
21:43steam.
21:43>> Or, I tried to study all night, but I
21:46ran out of steam around midnight.
21:48>> That happens to me all the time.
21:50>> Let's say these expressions one more
21:51time, slowly.
21:52>> An apple a day keeps the doctor away.
21:55>> I'm fit as a fiddle.
21:56>> I'm feeling under the weather.
21:58>> I'm going to hit the gym.
21:59>> I really worked up a sweat today.
22:01>> I ran out of steam halfway through my
22:03workout.
22:03>> Excellent. You are doing so well.
22:06>> Now, let's talk about something very
22:08important in fitness, setting goals.
22:11Setting goals means deciding what you
22:13want to achieve.
22:15>> This is so important. Without a goal,
22:17it's hard to stay motivated. Motivated
22:20means you have the desire and energy to
22:22do something.
22:23>> For example, a fitness goal might be, I
22:26want to run 5 km without stopping. Or, I
22:29want to lose 10 kg. Or, I want to do 50
22:32push-ups.
22:33>> And you can talk about your goals like
22:34this. My goal is to
22:37>> My goal is to run a marathon by the end
22:38of the year. A marathon is a very long
22:41race, 42 km.
22:44>> 42 km? That's a lot.
22:46>> It is, but some people love it. My goal
22:48is to go to the gym four times a week.
22:50>> [music]
22:51>> I'm working towards my fitness goals.
22:53Working towards means you are making
22:55progress. You are getting closer to your
22:56goal.
22:57>> I'm making progress. This is a great
22:59phrase. It means things are getting
23:01better. You are improving.
23:02>> I've made a lot of progress since I
23:04started exercising. Since I started
23:06means from the time I began until now.
23:09>> For motivation, people often say things
23:11like
23:11>> No pain, no gain. This means if you
23:14don't work hard and feel a little
23:15discomfort, you won't improve.
23:17>> Every step counts. Even small actions
23:20help. Even a short walk is better than
23:22nothing.
23:23>> Progress, not perfection. You don't need
23:25to be perfect, just keep improving a
23:27little bit at a time.
23:29>> I love that one. Progress, not
23:31perfection. Let's all remember that.
23:33>> And one of the most important things,
23:35consistency. Consistency means doing
23:37something regularly over a long time,
23:40not just once, but again and again.
23:42>> Consistency is key. This is a very
23:45common expression. It means the most
23:47important thing is to keep going, even
23:49on difficult days.
23:50>> You can say, I've been consistent with
23:52my workouts this month. That means I
23:54have been exercising regularly this
23:56month without stopping.
23:57>> Or, it's hard to stay consistent, but I
24:00keep trying.
24:01>> Yes, some days are hard. Some days you
24:03don't want to exercise, but if you keep
24:05going, you will see results.
24:07>> Results, the positive changes in your
24:09body and health. I'm starting to see
24:11results from my workouts.
24:13>> That feeling is so good.
24:15>> It really is. Let's repeat.
24:17>> My goal is to get fit.
24:19>> I'm making progress.
24:20>> Consistency is key.
24:22>> Every step counts.
24:23>> Progress, not perfection.
24:26>> Okay, now it's your turn to practice.
24:29We're going to ask you some questions.
24:32Think about your answer. Say it out loud
24:34if you can.
24:35>> Saying it out loud is very important. It
24:37helps you practice speaking, not just
24:39listening.
24:40>> Ready? [music] Here is the first
24:42question.
24:43>> Question one. Do you exercise regularly?
24:46What kind of exercise do you like?
24:48>> Think about it. Maybe you say, I go
24:51walking every morning. Or, I don't
24:53exercise much, but I want to start.
24:56>> Any answer is a good answer. The goal is
24:58to practice speaking English.
25:00>> Question two. What do you usually eat
25:02for breakfast? Is it healthy?
25:04>> Maybe you say, "I usually eat bread and
25:07eggs." Or, "I drink coffee and that's
25:09it."
25:10>> [laughter]
25:12>> Just coffee is not breakfast, but we
25:15understand.
25:16>> Question three. Do you have any healthy
25:18habits? What are they?
25:19>> You can say, "I try to drink a lot of
25:22water." Or, "I go to bed early." Or, "I
25:25don't eat much sugar."
25:26>> Question four. Have you ever been to a
25:28gym? What was it like?
25:30>> Maybe you say, "Yes, I go to the gym. I
25:33love it." Or, "I've never been to a gym,
25:36but I want to try."
25:37>> Question five. What is one healthy
25:39change you want to make in your life?
25:41>> This is a great thinking question.
25:44Maybe you say, "I want to eat more
25:46vegetables." Or, "I want to exercise
25:49three times a week." Or, "I want to
25:51sleep more."
25:52>> Take a moment. Think about your answers.
25:54Say them out loud. Practice.
25:57>> And if you want to share your answers
25:58with us, write them in the comments
26:00below. We love reading your comments.
26:03Okay, now we are going to review all the
26:05key phrases from today. We will say them
26:08slowly and clearly. [music]
26:09>> Repeat after us. Say each phrase out
26:12loud. This is very good practice.
26:15>> Ready? Let's go.
26:16>> Phrases about exercise.
26:18>> I go for a walk every morning.
26:21>> I work out at the gym three times a
26:23week.
26:24>> I went for a run this morning.
26:26>> I do yoga to relax.
26:29>> I'm trying to get in shape.
26:31>> I'm trying to stay in shape.
26:32>> Phrases about how you feel.
26:34>> I feel energetic today.
26:36>> I feel exhausted.
26:39>> My legs are sore.
26:41>> I think I'm coming down with something.
26:43>> I'm feeling under the weather.
26:45>> Phrases about eating.
26:46>> I try to eat a balanced diet.
26:49>> I'm cutting down on sugar.
26:51>> I avoid junk food.
26:53>> I try to drink eight glasses of water a
26:55day.
26:56>> I cook my own meals.
26:58>> Phrases about health and the doctor.
27:00>> I haven't been feeling well.
27:02>> I have a fever.
27:04>> My throat is sore.
27:06>> I need to see a doctor.
27:08>> I need to rest and drink plenty of
27:10fluids.
27:10>> Healthy habits.
27:12>> I try to get eight hours of sleep.
27:14>> I have a healthy morning routine.
27:16>> I meditate to reduce stress.
27:17>> I go for a walk to clear my mind.
27:20>> Consistency is key.
27:21>> Gym phrases.
27:22>> Are you using this machine?
27:24>> Can I work in with you?
27:25>> How many sets do you have left?
27:27>> Can you spot me?
27:28>> I'm trying to build muscle.
27:29>> Expressions.
27:30>> An apple a day keeps the doctor away.
27:33>> I'm going to hit the gym.
27:34>> I really worked up a sweat.
27:36>> I ran out of steam.
27:37>> Progress, not perfection.
27:39>> Beautiful. You did amazing.
27:41>> Seriously, if you practiced out loud,
27:43you should be very proud of yourself.
27:46>> Okay, everyone. We are coming to the end
27:48of today's episode, but before we go, we
27:50want to hear from you.
27:52>> We asked you practice questions during
27:53the video. Now is your time to answer in
27:55the comments.
27:56>> Here is your comment challenge for
27:58today.
27:59>> Tell us in the comments, what is one
28:00healthy habit you have, or one healthy
28:02habit you want to start?
28:04>> Write it in English. It can be short,
28:06even one sentence is perfect. For
28:08example, I want to drink more water, or
28:11I go for a walk every morning.
28:13>> We read every single comment, and we
28:15love seeing you practice.
28:17>> And if you learned something new today,
28:18or if this video helped your English,
28:20please give us a big thumbs up. It
28:22really means a lot to us.
28:23>> And share this video with a friend who
28:25is also learning English. Learning
28:27together is so much more fun.
28:29>> If you want to keep practicing your
28:30English, check out our other videos. We
28:32have conversations about travel, work,
28:34daily life, grammar, all in simple,
28:37clear English.
28:38>> Thank you so much for spending this time
28:40with us. We really appreciate you.
28:42>> Remember, every day you listen, every
28:44day you practice, you are getting
28:46better. Even a little bit better is
28:48still better.
28:48>> Keep going. Don't give up, and remember,
28:51[music]
28:51>> progress,
28:52>> not perfection.
28:53>> We'll see you in the next video.
28:54>> Bye for now. Take care of your health
28:56and your English.
28:59>> Bye.

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