– 英语/中文 双语歌词

歌词与翻译

[中文]

大家好。

欢迎回到我的频道。

今天这期视频我会和大家分享

我的开学季早晨例行公事。

暑假过得很开心，

但恢复规律的生活也挺好的。

这个暑假我肯定 - 是放纵了，

和孩子们一起度假和玩耍了很多。

所以恢复规律的锻炼

和健康的饮食会很好。

今天这期视频是和8fit合作的，

这是一个我之前在频道里

提到过的健身App。

我在之前“如何 - 减掉产后体重”的视频里提到过它。

它提供简单的运动， - 还有膳食灵感，

App上有很多不同的内容。

我会向大家展示 - 如何将它融入

我的早晨例行公事中。

我真的很喜欢这个App。

我觉得它对妈妈们来说很简单。

它能给你提供很好的灵感。

这些运动只需要 - 10到20分钟，

而且不需要任何器械。

你可以一边 - 抱着孩子做，

或者在他们午睡的时候做。

所以我很喜欢它，但我要 - 给大家展示我是怎么用的。

如果你想尝试一下，

我会把链接放在 - 下面的描述栏里，

你可以免费试用。

试用一下，看看你喜不喜欢，

嗯，希望你喜欢这个视频。

现在我就开始我的例行公事吧。

我把闹钟定在早上6点30分，

但相信我，有些天我 - 甚至不需要设置闹钟

因为孩子们会叫醒我。

但今天他们还在睡觉 - 呢。

这太好了。

这让我有机会梳头，

洗脸，穿衣服，

然后准备开始我的 - 10到20分钟的锻炼。

我尽量一周锻炼三 - 到五次。

而且在需要锻炼的早上，

我养成了把我的

运动服放在地板中间的习惯，

这样它就是我首先看到的东西。

这对我来说是一个 - 很好的提醒，让我穿上它

并努力实现我的塑形目标。

我要去我们的新客厅，

登录我的8fit App， - 准备开始我的锻炼。

我真的很喜欢这个App，因为它

我觉得它非常容易使用。

我喜欢你可以做 - 一个九分钟的锻炼

并燃烧252卡路里。

而且有些早上如果我感觉良好，

并且在九分钟之后还有时间，

我可以再做另一个10分钟 - 的锻炼，燃烧更多的卡路里。

你可以轻松地预览这些锻炼。

如果你不喜欢某个动作，

或者觉得它太难， - 你可以更改它，

你还可以根据你的需要 - 定制这个App。

所以你可以设定你的目标 - 是减肥，

保持身材，或者增加肌肉量。

你还可以定制你的计划

以便你可以选择你 - 想锻炼的频率。

我选择中等强度， - 因为这适合我的生活方式。

所以只是为了给你一个概念，

今天的锻炼包括仰卧起坐

手臂放在身体两侧。

我知道看起来好像我只是 - 在地板上挥舞，

但说实话，我 - 真的能感觉到这个锻炼。

然后你就可以做平板支撑，

但可以在桌子上，或者在 - 沙发上，或者类似的东西上做。

做20秒， - 然后休息10秒。

然后做侧 - 弓步，我非常喜欢做这个。

这个太有趣了。

我也喜欢做 - 侧踢。

所以你做每个 - 动作20秒，

然后在动作之间休息10秒。

然后你重复所有这些四次，

大约需要九分钟。

就像它所说，它燃烧252卡路里。

所以，嗯，这只是 - 一个开始美好一天的好方法。

然后大约七点，孩子们起床了。

所以我开始 - 为他们做早餐。

他们只需要一些水。

还有一些Alpha Bite麦片，

还有一些杏仁 - 酱和果酱涂在吐司上，

还有一些水果。

他们吃苹果和草莓。

他们还有这种复合维生素，

这很好，因为它 - 还含有omega-3。

然后我只是把 - 他们带到桌子旁喂他们。

杰克逊太乱了。

他才11个月大，

他是世界上 - 最爱乱的吃货。

(笑)

然后我要吃我的维生素。

我还在服用Pregnacare - 哺乳期补充剂。

然后我要给自己做一杯咖啡，

还要给马特做一杯茶。

然后开始决定

我要吃什么早餐，

我也会使用8fit - App来做这件事。

这可能是这个App我最喜欢的 - 功能。

它在膳食方面提供的帮助，

它给了我很多灵感。

你也可以定制App的营养 - 部分。

所以如果你是素食主义者， - 或者Paleo，或者Vegan，

你可以指定。

如果你对任何东西过敏，

或者你只是不喜欢 - 某些东西，你可以说出来，

他们就不会在食谱中包含它。

你还可以选择 - 食谱的难度级别

你想要。

所以对我来说，作为一个忙碌的妈妈， - 我选择了容易的食谱

只需要10分钟或更短的时间。

而且有很多不同的选择。

App里有超过600个食谱，

而且他们一直在添加新的食谱。

这太棒了。

所以今天早上我吃的早餐是

希腊酸奶早餐碗。

但是如果当天有你不想要的食物，

你可以轻松地跳过它。

同样，如果你喜欢 - 某些东西，你可以保存它

以便你可以再次食用， - 并且你可以保存这个食谱。

另一个我真的很喜欢的功能是

你可以轻松地 - 创建购物清单。

你可以选择你想要 - 的食谱

在接下来的几天， - 然后点击获取你的购物清单，

它会给你 - 你需要购买的所有东西

以便你能够制作

未来几天这些食谱。

所以它真的让减肥变得简单。

是的，所以今天的快速早餐

我吃的是希腊酸奶碗。

所以为此我只需要 - 一杯希腊酸奶。

然后在上面放50 - 克的全麦燕麦

然后快速搅拌一下，

然后在上面放一大把 - 蓝莓。

然后你可以添加核桃或肉桂，

但两者都是可选的。

但我只是要加肉桂。

然后，是的，我要 - 享受我的早餐。

通常，当我吃 - 早餐时，我会查看我的Instagram，

我也会鼓励孩子们

吃他们的早餐。

早餐后，因为 - 外面天气很好，

我们要出去玩。

当天气变化时，我会 - 真的很怀念这个，

因为在夏天我们的 - 房子感觉大了两倍

因为孩子们在花园里花了很多 - 时间。

但是当他们 - 在外面快乐地玩耍时，

我要尝试快速打扫一下。

只是清理一下高脚椅。

如果他在吃完饭后立即清理，

我发现这更容易清理。

如果你想看我的 - 整个早晨清洁例行公事，

我会把那个视频链接放在下面。

但是你可以想象， - 有一个正在断奶的婴儿，

高脚椅下面有很多 - 脏乱。

然后我要去

给孩子们准备早上。

杰克逊现在变得 - 越来越难换了。

他到处乱跑。

回来这里。

(宝宝咿呀)

杰克逊回来。

(笑)

是的，所以我基本上追 - 着他直到他穿好衣服。

我的大孩子们很擅长 - 自己准备好。

如果今天是上学日，他们 - 会穿校服。

但是今天弗雷泽选择了间谍装备

和这件变形金刚上衣。

所以他看起来很棒。

所以，是的，让孩子们准备好，

然后刷他们的牙齿。

杰克逊坚持使用

他哥哥的牙刷今天。

在那之后，实际上 - 是杰克逊午睡时间。

他每天早上九点仍然要午睡。

他有这个安抚物， - 这是一个毛茸茸的毯子。

他通常会用他的脸 - 蹭它，

然后抱着我，

然后直接睡着。

如果孩子们真的 - 回到学校，

他有时甚至会在上学路上 - 睡午觉。

但通常我可以及时赶到

把他哄睡午觉。

但是因为他们在 - 家里，所以时间很紧。

所以我可以打扫卫生， - 并且为一天做好准备。

我会做我的快速妈妈化妆例行公事，

这需要我5到10分钟。

如果你想看 - 完整的例行公事，

我会把那个视频链接放在下面。

但是我会基本上这样做， - 整理一下我的头发，

然后穿上衣服。

然后我会确保

今天的包 - 完全打包好。

然后当杰克逊 - 醒来时，我们就可以准备好了。

我们可以都走出家门

去玩得开心。

好了，这就是这个视频。

我真的希望你喜欢我们的 - 开学季早晨例行公事。

我会把链接放在 - 下面的描述栏里

供你测试8fit。

如果你开始使用它， - 并且你开始烹饪这些膳食

并且锻炼，我 - 很高兴看到你的进步。

所以如果你在社交媒体上分享它，

使用标签backto8fit， - 我肯定会看到它。

我也会使用它。

但是，是的，非常感谢你的观看。

我们下次再见。

再见，大家。

[英语]

- Hi, guys.

Welcome back to my channel.

In today's video I'm gonna share with you

my back to school morning routine.

The summer holidays have been so lovely,

but it will be nice to get back into a routine.

And I have definitely over indulged this summer

on holidays and days out with the kids.

So it'll be good to get back into exercising regularly

and eating better as well.

So this video today is in collaboration with 8fit,

which is fitness app that I've

talked about before on my channel.

I talked about it my, how I lost the baby weight video.

They do simple exercises, and also meal inspiration,

all kinds of different things on the app.

So I'm gonna show you how I incorporate them

into my morning routine.

But I really like the app.

I just think it's simple for moms.

They give you great inspiration.

The exercises are just 10 to 20 minutes long,

and you don't need any equipment.

You can do it with one child hanging off of you,

or when they're having a nap.

So I really like it, but I'm gonna show you how I use it.

And if you would like to try it,

I will put the links in the description bar below,

and you can do a free trial.

Try it out, see if you like it,

and, yeah, I hope you like the video.

And I shall get into the routine.

So I set my alarm for 6:30 in the morning,

but trust me, some days I don't even need to set my alarm

because the kids wake me up.

But on this particular day they are all still in bed.

So that's great.

This gives me a chance to brush my hair,

wash my face, and get dressed,

and get ready to do my 10 to 20 minute workout.

I try to work out three to five times a week.

And on the mornings that I need to,

I've got into the habit of leaving my

active wear in the middle of the floor,

so that it's the first thing that I see.

And it's just a great reminder for me to put it on

and try and reach my goals of toning up.

So I'm gonna go down to our new front room,

and log onto my 8fit app, and get ready to do my workout.

I really like this app just 'cause

I find it so simple to use.

I like that you can do a nine minute workout

and burn 252 calories.

And some mornings if I feel good enough,

and I still have time after nine minutes,

I can do another 10 minute workout and burn more calories.

You can easily preview the workouts.

If you don't like a specific move,

you find it too difficult, you can change that,

and you can also tailor this app to suit your needs.

So you can set your goals to either lose weight,

get in shape, or gain muscle mass.

You can also tailor your program

so that you can choose how often you want to workout.

I go with moderate because that suits my lifestyle.

So just to give you an idea,

today's exercise included hyper extensions

with your arms to the side.

I know it looks like I'm just flapping about on the floor,

but honestly, I can really feel this exercise.

And then you go onto doing a plank,

but on a table, or on a couch, or something like that.

You do that for 20 seconds, and then have a 10 second break.

And then you do side lunges, which I love doing.

These are so much fun.

And then I also love doing the side kick as well.

So you do each of those exercises for 20 seconds,

and then you have 10 seconds in between.

And you do all of that four times,

and it takes about nine minutes.

And like it says, it burns 252 calories.

So, yeah, it's just a nice way to start the day.

Then at about seven, the boys are up.

So I'm gonna get on and make their breakfast.

They're just gonna have some water.

And then some Alpha Bite cereal,

and also some almond butter and jam on toast,

and some fruit.

They're having apple and strawberry.

They also have this gummy vitamin,

which is great 'cause it also has omega-3 in it.

And then I'm just gonna get them to the table and feed them.

Jackson is so messy.

He's only 11 months old,

and he is like the messiest eater in the world.

(laughs)

Then I'm gonna take my vitamins.

I'm still taking the Pregnacare breastfeeding supplements.

And then I'm gonna make myself a coffee,

and also make Matt a tea.

And then get on and decide

what I'm gonna have for breakfast,

and I'm using the 8fit app for this as well.

It's probably my favorite feature on this app.

The help that they give you with meals,

it gives me so much inspiration.

You can tailor the nutrition part of the app as well.

So if you are a vegetarian, or Paleo, or Vegan,

you can specify that.

And if you're allergic to anything,

or you just don't like something, you can say that,

and they won't include it in the recipes.

You can also choose the level of difficulty

that you want for your recipes.

So, for me being a busy mom, I have chosen easy recipes

that take like 10 minutes or less.

And there are loads of different options.

There are over 600 recipes in the app,

and they add new ones all of the time.

So that is brilliant.

So this morning for breakfast I am having

the Greek yogurt breakfast bowl.

But if there's anything on the day that you don't want,

you can easily just skip it.

And equally, if you love something you can save it

so that you can have it again,and you can keep that recipe.

Another really cool feature that I like

is that you can easily make a shopping list.

So you can choose recipes that you want

for the next few days, and press get your shopping list,

and it will give you everything that you need to buy

so that you'll have everything to make

those recipes for the next few days.

So it really makes losing weight simple.

Yes, so for this morning's quick breakfast

I'm having the Greek yogurt bowl.

So all I need for this is a cup of Greek yogurt.

And above that I put 50 grams of whole grain oats

and give it a really quick mix together,

and then put a big handful of blueberries on top of that.

And then you can add walnuts or cinnamon,

but both of those are optional.

But I'm just gonna have cinnamon.

And then, yes, I'm gonna enjoy my breakfast.

And normally, when I eat breakfast I check my Instagram,

and I also encourage the boys

to eat their breakfast as well.

After breakfast, because it's so beautiful outside,

we're gonna go out and play.

I'm really gonna miss this when the weather changes,

because in the summer our house feels double the size

because the boys spend so much time in the garden.

But while they are happily playing out there,

I'm going to attempt to get on and do a quick tidy up.

Just clean the highchair.

I find this so much easier to clean

if I do it straight after he's eaten.

If you'd like to see my whole morning cleaning routine,

I will link that video down below.

But you can imagine with a baby that's weaning,

there is just so much mess under the highchair, etc.

And then I'm gonna go off

and get the boys ready for the morning.

Jackson is getting so tricky to change now.

He is all over the place.

Back here.

(baby cooing)

Jackson come back.

(laughing)

Yeah, so I basically chase him until he is dressed.

My older boys are very good at getting themselves ready.

If this was a school day they would be in school clothes.

But today Fraser has chosen spywear

and this Transformer top.

So he's looking great.

So, yeah, get the boys ready,

and then brush their teeth as well.

Jackson has insisted on using

his brother's toothbrush today.

After that it's actually time for Jackson's nap.

He still has a nap at nine AM every morning.

He has this comforter, which is a fluffy blanket.

And he will normally just rub his face into that,

and have a bit of a cuddle with me,

and go straight down for a nap.

If the boys were actually back at school,

he sometimes has his nap even on the school run.

But normally I can make it back in time

to put him down for a nap.

But because they're at home, it's quite time.

So I can clean up and also get ready for the day.

I'll do my quick mommy makeup routine,

which takes me like five to 10 minutes.

If you'd like to see the full routine for this,

I will link that video down below.

But I will basically do that, sort my hair out a little bit,

and put on some clothes.

And then I will just make sure

that the bag for the day is completely packed.

And then when Jackson wakes up we are ready.

We can all get out of the door

and go and have some fun.

Alright, so that's it for this video.

I really hoped you liked our back to school morning routine.

And I will put the links in the description bar below

for you to test out 8fit yourself.

And if you do get into it and you start cooking the meals

and working out as well, I would love to see your progress.

So if you share it on social media,

use the hashtag backto8fit, and I will definitely see that.

I'll be using it as well.

But, yes, thank you so much for watching.

And I will see you in my next one.

Bye, guys.

重点词汇

词汇	含义
routine /ruːˈtiːn/ B1	noun - 日常 (rìcháng)
indulged /ɪnˈdʌldʒd/ B2	verb - 放纵 (fàngzòng)
exercising /ˈek.sər.saɪ.zɪŋ/ A2	verb - 锻炼 (duànliàn)
collaboration /kəˌlæb.əˈreɪ.ʃən/ B2	noun - 合作 (hézuò)
inspiration /ˌɪn.spəˈreɪ.ʃən/ B1	noun - 灵感 (línggǎn)
incorporate /ɪnˈkɔːrpəreɪt/ B2	verb - 结合 (jiéhé)
equipment /ɪˈkwɪpmənt/ A2	noun - 设备 (shèbèi)
calories /ˈkæl.ə.riːz/ B1	noun - 卡路里 (kǎlùlǐ)
tailor /ˈteɪ.lər/ B2	verb - 定制 (dìngzhì)
moderate /ˈmɒd.ər.ət/ B1	adjective - 适度的 (shìdù de)
hyper /ˈhaɪ.pər/ B2	adjective - 过度 (guòdù)
extensions /ɪkˈsten.ʃənz/ B1	noun - 延伸 (yánshēn)
lunges /lʌndʒɪz/ B1	noun - 弓步 (gōngbù)
kick /kɪk/ A2	verb - 踢 (tī)
supplements /ˈsʌp.lə.ments/ B1	noun - 补充剂 (bǔchōngjì)
vegetarian /ˌvedʒ.ɪˈteər.i.ən/ B1	adjective - 素食主义者 (sùshí zhǔyìzhě)
recipes /ˈres.ɪ.piːz/ A2	noun - 食谱 (shípǔ)

重点语法结构

• So this video today is in collaboration with 8fit, which is fitness app that I've talked about before on my channel.

  ➔ 关系从句 (限定性关系从句和非限定性关系从句)

  ➔ “which is fitness app”是一个非限定性关系从句，提供关于“8fit”的额外信息。“that I've talked about before on my channel”是一个限定性关系从句，对于识别她所指的应用程序至关重要。

• They do simple exercises, and also meal inspiration, all kinds of different things on the app.

  ➔ 平行结构/列表

  ➔ 这句话使用了平行结构，包括“simple exercises”、“meal inspiration”和“all kinds of different things”，它们都作为动词“do”的宾语。这创造了一种平衡且有节奏的效果。

• I try to work out three to five times a week.

  ➔ 频率副词短语

  ➔ “three to five times a week”是一个频率副词短语，修饰动词“work out”，表示动作发生的频率。

• And if you would like to try it, I will put the links in the description bar below.

  ➔ 第一条件句

  ➔ 这是一个第一条件句：“If + 现在时，will + 动词原形”。它表达了未来的一种真实可能性。如果听众想尝试该应用程序，说话者将提供链接。