The Pastel de Nata Weight Loss Plan

1
00:00:00,405 –> 00:00:04,005
Joel: Rafa, quantos burpees consegues fazer em três minutos?
{{Joel: Rafa, how many burpees can you do in three minutes?}}

2
00:00:04,484 –> 00:00:05,358
Sem parar?
{{Non-stop?}}

3
00:00:05,407 –> 00:00:06,361
Rafa: Três minutos sem parar?
{{Rafa: Three minutes non-stop?}}

4
00:00:06,361 –> 00:00:08,646
J: Ya. Consegues fazer cinquenta?
{{J: Yeah. Can you do fifty?}}

5
00:00:08,647 –> 00:00:11,316
Rf: Cinquenta? Não sei se vou conseguir, mas vou tentar.
{{Rf: Fifty? I don’t know if I’ll be able to, but I’ll try.}}

6
00:00:11,317 –> 00:00:12,647
J: Tu consegues!
{{J: You can do it!}}

7
00:00:12,647 –> 00:00:14,266
Rf: Let’s go. Vou só tirar a máscara.
{{Rf: Let’s go. I’ll just take the mask off.}}

8
00:00:14,266 –> 00:00:18,206
J: OK. Três, dois, um… ‘Bora!
{{J: OK. Three, two, one… Let’s go!}}

9
00:00:28,532 –> 00:00:29,727
Rf: Está muito torto, Joel.
{{Rf: It’s very lopsided, Joel.}}

10
00:00:29,759 –> 00:00:31,359
J: Dá para virar depois.
{{J: It can be turned later.}}

11
00:00:31,372 –> 00:00:33,460
Rui: Depois na edição, tu podes fazer tudo…
{{Rui: Later in editing, you can do anything…}}

12
00:00:33,460 –> 00:00:34,705
Rf: Com que programa?
{{Rf: With what [software] program?}}

13
00:00:34,705 –> 00:00:36,411
R, J: Final Cut.
{{R, J: Final Cut.}}

14
00:00:36,411 –> 00:00:38,878
Rf: Wow. Final Cut.
{{Rf: Wow. Final Cut.}}

15
00:00:38,878 –> 00:00:41,434
R: Final Cut, Clarinha!
{{R: Final Cut, Clarinha!}}

16
00:00:41,601 –> 00:00:43,092
Rafa, boa tarde.
{{Rafa, good afternoon.}}

17
00:00:43,092 –> 00:00:43,559
Rf: Hi!
{{Rf: Hi!}}

18
00:00:43,715 –> 00:00:44,316
R: Joel…
{{R: Joel…}}

19
00:00:44,316 –> 00:00:44,932
J: Boa tarde.
{{J: Good afternoon.}}

20
00:00:44,932 –> 00:00:46,398
R: Clarinha, boa tarde!
{{R: Clarinha, good afternoon!}}

21
00:00:46,652 –> 00:00:49,175
J: “Boa tarde! Estou muito feliz por estar aqui hoje.”
{{J: “Good afternoon! I’m very happy to be here today.”}}

22
00:00:49,175 –> 00:00:51,992
R: Aqui em direto de Portimão.
{{R: Here live from Portimão.}}

23
00:00:53,095 –> 00:00:57,080
Hoje estamos com o nosso amigo Rafa. É personal trainer.
{{Today we’re with our friend Rafa. He’s a personal trainer.}}

24
00:00:57,080 –> 00:01:01,013
Convencemo-lo a fazer uma entrevista. A Clara vai participar também.
{{We convinced him to do an interview. Clara is going to participate as well.}}

25
00:01:01,013 –> 00:01:01,480
J: Vai.
{{J: She will.}}

26
00:01:01,851 –> 00:01:03,251
R: Já foste gordinho?
{{R: Were you ever chubby?}}

27
00:01:03,270 –> 00:01:04,724
Rf: Já fui bastante gordinho.
{{Rf: I was once very chubby.}}

28
00:01:04,724 –> 00:01:06,644
Já fui bastante gordinho quando era mais jovem.
{{I was very chubby when I was younger.}}

29
00:01:06,644 –> 00:01:10,447
Passei essa fase a brincar e a fazer exercício físico.
{{I overcame that phase by playing and doing physical exercise.}}

30
00:01:10,447 –> 00:01:12,976
R: Já tinhas essa noção, que era importante para emagrecer?
{{R: Were you already aware, that it was important to slim down?}}

31
00:01:12,976 –> 00:01:15,719
Rf: Não, não. Não tinha de todo essa noção.
{{Rf: No, no. I didn’t have that awareness at all.}}

32
00:01:15,727 –> 00:01:21,030
Fui brincando e, hoje em dia, olho para trás e apercebo-me que a atividade física
{{I was playing and nowadays I look back and realize that physical activity}}

33
00:01:21,030 –> 00:01:25,414
faz-se também através da brincadeira, dos jogos didáticos e de jogar à bola.
{{is also done through playing, through didactic games and playing football.}}

34
00:01:25,414 –> 00:01:26,406
Isso é atividade física.
{{That’s physical activity.}}

35
00:01:26,406 –> 00:01:26,946
J: Ya.
{{J: Yeah.}}

36
00:01:26,954 –> 00:01:29,072
R: Eu também já fui gordinho. Já foste gordinho?
{{R: I was once chubby too. Were you ever chubby?}}

37
00:01:29,362 –> 00:01:34,128
J: Mais ou menos, há tipo dois meses. Mas depois a gente fez dieta e já ‘tamos melhor.
{{J: Sort of, like two months ago. But then we got on a diet and we’re better now.}}

38
00:01:34,128 –> 00:01:38,241
Rf: Hoje em dia, olho para trás e vejo que as opções alimentares não eram as melhores…
{{Rf: Nowadays, I look back and I see that my eating choices weren’t the best…}}

39
00:01:38,241 –> 00:01:40,933
R: Agora, Clarinha, esquece bolos, bolachas…
{{R: Now, Clarinha, forget about cakes, cookies…}}

40
00:01:40,933 –> 00:01:41,685
J: Bolachinhas, não.
{{J: No cookies.}}

41
00:01:41,685 –> 00:01:42,961
R: Açúcar zero.
{{R: Zero sugar.}}

42
00:01:42,965 –> 00:01:45,549
Rf: É assim, de vez em quando também sou apologista de…
{{Rf: I mean, every once in a while I’m also in favour of…}}

43
00:01:45,549 –> 00:01:48,016
Uma vez por outra, não há mal nenhum.
{{Every now and then, there is no problem.}}

44
00:01:48,017 –> 00:01:50,417
Nem tanto ao mar, nem tanto à terra. Eu acho que é preciso o equilíbrio.
{{We don’t have to go to one extreme or another. I think it’s necessary to have balance.}}

45
00:01:50,418 –> 00:01:51,598
O equilíbrio é a chave.
{{Balance is key.}}

46
00:01:51,598 –> 00:01:53,744
R: O doce encaixa numa dieta saudável.
{{R: Sweet [food] fits in a healthy diet.}}

47
00:01:53,744 –> 00:01:56,034
Rf: O doce também encaixa numa dieta saudável, sim.
{{Rf: Sweet [food] also fits in a healthy diet, yes.}}

48
00:01:56,035 –> 00:01:56,638
R: Ouviram?
{{R: Did you hear that?}}

49
00:01:56,638 –> 00:01:58,880
Rf: A maior parte da dieta tem que ser saudável, não é?
{{Rf: Most of the diet has to be healthy, right?}}

50
00:01:58,880 –> 00:02:01,567
Tem que ser com as quantidades certas para cada indivíduo.
{{It has to be with the right quantities for each individual.}}

51
00:02:01,568 –> 00:02:08,772
R: Se não fosses PT e pudesses ser qualquer outra coisa, o que é que tu gostarias de fazer?
{{R: If you weren’t a PT and you could be anything else, what would you like to do?}}

52
00:02:09,306 –> 00:02:14,759
Rf: Olha, se eu não fosse PT, eu gostava de ser jogador da bola. Jogador de futebol.
{{Rf: Look, if I weren’t a PT, I’d like to be a ball player. Football player. (soccer)}}

53
00:02:14,943 –> 00:02:19,523
Eu joguei à bola quando… e fui federado quando era mais jovem,
{{I played ball when… and I was a competitive athlete when I was younger,}}

54
00:02:19,523 –> 00:02:25,227
mas vejo que para se ter sucesso, não é preciso só se ter talento,
{{but I see that in order to have success, not only do you need to have talent,}}

55
00:02:25,227 –> 00:02:27,574
também é preciso ter muito trabalho por trás.
{{but you also need to have a lot of work behind it.}}

56
00:02:27,574 –> 00:02:28,474
R: OK.
{{R: OK.}}

57
00:02:28,664 –> 00:02:33,944
Rf: Eu não tinha nem uma coisa nem a outra, mas hoje em dia, se me esforçasse mais,
{{Rf: I didn’t have one thing or the other, but nowadays if I worked harder,}}

58
00:02:33,944 –> 00:02:37,892
com o trabalho se consegue muita coisa. Tem que se fazer muito trabalho de casa.
{{with work, you can accomplish a lot. You have to do a lot of homework.}}

59
00:02:37,893 –> 00:02:40,912
Tem que se fazer… treinar muito, na alimentação…
{{You have to do… training a lot, diet…}}

60
00:02:40,912 –> 00:02:45,562
J: Mas dá para comer pastéis de nata todos os dias, como jogador de futebol?
{{J: But can you eat ‘pastéis de nata’ [custard tarts] every day, as a football player?}}

61
00:02:45,562 –> 00:02:51,201
Rf: Sim, se não for muitos pastéis de nata; diria que um não faria mal. Um por dia.
{{Rf: Yes, if it’s not too many custard tarts; I’d say that one wouldn’t hurt. One a day.}}

62
00:02:51,201 –> 00:02:52,058
J: Só um?
{{J: Only one?}}

63
00:02:52,058 –> 00:02:53,307
R: Com as calorias que eles queimam…
{{R: With the calories that they burn…}}

64
00:02:53,307 –> 00:02:57,107
Rf: As calorias para aí dum pastel de nata são perto de cento e dez,
{{Rf: The calories of a single custard tart are around 110,}}

65
00:02:57,107 –> 00:03:01,013
cento e cinquenta calorias. É assim, acho que não vejo problema.
{{150 calories. I mean, I think I don’t see an issue.}}

66
00:03:01,013 –> 00:03:04,399
J: Está bem. Estou a pensar em mudar de carreira.
{{J: All right. I’m thinking of changing careers.}}

67
00:03:04,399 –> 00:03:06,910
Se o Practice Portuguese não resultar…
{{If Practice Portuguese doesn’t work out…}}

68
00:03:06,910 –> 00:03:12,554
R: E de ver, por exemplo, na televisão – futebol ou ténis?
{{R: And to watch, for example, on TV – football or tennis?}}

69
00:03:12,554 –> 00:03:14,300
Rf: Futebol. Futebol, sem dúvida.
{{Rf: Football. Football, no doubt.}}

70
00:03:14,300 –> 00:03:15,967
R: E qual é o mais chato?
{{R: And which is the most boring?}}

71
00:03:16,336 –> 00:03:20,821
Rf: O mais chato, penso que seja o ciclismo, ou então, Fórmula 1.
{{Rf: I think the most boring is cycling, or Formula One [car racing].}}

72
00:03:20,821 –> 00:03:23,459
J: Não percebi o outro desporto. ‘Fordão’?
{{J: I didn’t understand the other sport. ‘Fordão’?}}

73
00:03:23,459 –> 00:03:24,306
R, Rf: Fórmula 1!
{{R, Rf: Formula One!}}

74
00:03:24,307 –> 00:03:28,272
J: Fórmula 1… Oh! Tipo NASCAR. Carros.
{{J: Formula One… Oh! Like NASCAR. Cars.}}

75
00:03:28,272 –> 00:03:28,831
R: Sim.
{{R: Yes.}}

76
00:03:28,831 –> 00:03:29,333
J: ‘tá bem.
{{J: All right.}}

77
00:03:29,333 –> 00:03:30,838
R: Sim, nós dizemos Fórmula 1.
{{R: Yes, we say Formula One.}}

78
00:03:30,838 –> 00:03:31,614
J: #$%*&!
{{J: #$%*&!}}

79
00:03:31,614 –> 00:03:32,209
R: Fórmula 1.
{{R: Formula One.}}

80
00:03:32,209 –> 00:03:35,068
J: *Klingon*
{{J: *Klingon*}}

81
00:03:35,143 –> 00:03:37,349
R: Super Homem ou Batman?
{{R: Superman or Batman?}}

82
00:03:37,349 –> 00:03:38,321
Rf: Super Homem.
{{Rf: Superman.}}

83
00:03:38,321 –> 00:03:38,984
R: Super Homem?
{{R: Superman.}}

84
00:03:38,984 –> 00:03:44,729
Rf: Super Homem, porque ele tem força inimaginável, tem a força toda que quer.
{{Rf: Superman, because he has unimaginable strength, he has all the strength he wants.}}

85
00:03:44,729 –> 00:03:46,722
Consegue levantar e mover objetos…
{{He can lift and move objects…}}

86
00:03:46,722 –> 00:03:48,315
R: E tu, Super Homem, também?
{{R: What about you, Superman as well?}}

87
00:03:48,315 –> 00:03:51,921
J: Super Homem, óbvio! O Batman é um fraquinho comparado com o Super Homem.
{{J: Superman, obvious! Batman is a weakling compared to Superman.}}

88
00:03:51,921 –> 00:03:56,870
R: Eu prefiro o Batman, só por uma razão. O Batman não tem superpoderes, é tudo ele.
{{R: I prefer Batman, for one reason only. Batman has no superpowers, it’s all him.}}

89
00:03:56,870 –> 00:04:02,670
Se tivesses que dizer o maior desafio quando tentas ajudar alguém a perder peso, qual é?
{{If you had to say the biggest challenge when you try to help someone lose weight, what is it?}}

90
00:04:02,670 –> 00:04:05,476
Rf: O maior desafio é mesmo mudar os maus hábitos alimentares.
{{Rf: The biggest challenge is really to change bad eating habits.}}

91
00:04:05,476 –> 00:04:06,047
R: OK.
{{R: OK.}}

92
00:04:06,047 –> 00:04:10,741
Rf: Nós podemos treinar meia hora, quarenta e cinco minutos ou uma hora num dia,
{{Rf: We can work out for half an hour, 45 minutes, or an hour in a day,}}

93
00:04:10,741 –> 00:04:15,972
mas o resto do tempo, nós fazemo-lo sem o personal trainer.
{{but the rest of the time, we’re doing it without the personal trainer.}}

94
00:04:15,972 –> 00:04:21,313
E então, maus hábitos alimentares podem existir sem nós estarmos presentes
{{So, bad eating habits may exist without us being there}}

95
00:04:21,313 –> 00:04:24,935
para dizer à pessoa, “Olha, não comas isto, não comas aquilo.”
{{to tell the person, “Look, don’t eat this, don’t eat that.”}}

96
00:04:24,935 –> 00:04:29,105
Então, reeducar a pessoa a nível alimentar é muito mais difícil,
{{So, reeducating the person in terms of eating is much more difficult,}}

97
00:04:29,105 –> 00:04:32,628
porque tu tens muitas mais refeições ao longo do dia.
{{because you have many more meals throughout the day.}}

98
00:04:32,629 –> 00:04:35,905
Também há muitos alimentos que nós pensamos que são… ditos saudáveis,
{{There are also many foods we think are… so-called healthy,}}

99
00:04:35,905 –> 00:04:42,570
mas trazem atrás muitas calorias, e se nós excedermos a nossa dose diária de calorias,
{{but they come with lots of calories, and if we exceed our daily dose of calories,}}

100
00:04:42,570 –> 00:04:45,791
então aí já vamos engordar, mesmo optando por alimentos saudáveis.
{{then we’re going to gain weight, even [when] opting for healthy foods.}}

101
00:04:45,791 –> 00:04:48,085
J: Qual é um exemplo duma comida que é saudável…
{{J: What’s an example of a food that’s healthy…}}

102
00:04:48,085 –> 00:04:52,339
R: Um alimento. Um alimento que as pessoas acham, “Ah, é saudável, posso comer à vontade”?
{{R: A food. A food that people think, “Ah, it’s healthy, I can eat it freely”?}}

103
00:04:52,339 –> 00:04:56,665
Rf: Dou-te um exemplo muito prático, que eu gosto muito, até, que são os amendoins.
{{Rf: I’ll give you a very practical example, which I even enjoy a lot, which is peanuts.}}

104
00:04:56,665 –> 00:05:00,659
Os amendoins são muito calóricos. São saudáveis, é um fruto seco.
{{Peanuts are very caloric. They’re healthy, it’s a nut.}}

105
00:05:00,659 –> 00:05:06,461
É rico em gordura, também em proteína. Mas que facilmente te excedes, porque…
{{It’s rich in fats, also in protein. But you can easily overstep, because…}}

106
00:05:06,461 –> 00:05:10,427
Eu falo por mim, eu tenho que ter um grande controlo nesse sentido,
{{Speaking for myself, I have to have a lot of control in that regard,}}

107
00:05:10,427 –> 00:05:16,720
porque os amendoins, com casca, facilmente perco-me a ver um filme e a comer amendoins.
{{because peanuts, with skin, I can easily get lost watching a movie and eating peanuts.}}

108
00:05:16,720 –> 00:05:18,604
R: Azeite, é outro alimento que as pessoas abusam.
{{R: Olive oil, it’s another food that people abuse.}}

109
00:05:18,604 –> 00:05:22,804
Rf: Azeite, sim. Uma colher de azeite tem mais de cem calorias.
{{Rf: Olive oil, yes. One spoon of olive oil has over 100 calories.}}

110
00:05:23,157 –> 00:05:24,654
E depende das colheres, não é?
{{And it depends on the spoons, right?}}

111
00:05:24,654 –> 00:05:31,052
Nós facilmente, na salada, colocamos bastante azeite ou a temperar o bacalhau, por exemplo.
{{We easily put a lot of olive oil on the salad or when seasoning codfish, for example.}}

112
00:05:31,052 –> 00:05:32,673
As batatas, com o azeite.
{{Potatoes, with olive oil.}}

113
00:05:32,673 –> 00:05:35,013
Eu farto-me de dizer à minha mãe para ter cuidado
{{I’m sick of telling my mum to be careful}}

114
00:05:35,013 –> 00:05:38,372
e ela responde-me, “Mas filho, é azeite, é saudável.”
{{and she replies to me, “But son, it’s olive oil, it’s healthy.”}}

115
00:05:38,372 –> 00:05:39,972
R: Cuidado com o azeite.
{{R: Careful with olive oil.}}

116
00:05:40,522 –> 00:05:43,314
E apesar de… O bacalhau quer azeite, não é?
{{And despite… Codfish wants olive oil, right?}}

117
00:05:43,314 –> 00:05:46,946
O bacalhau quer azeite e… o que é que o bacalhau quer?
{{Codfish wants olive oil and… what does codfish want?}}

118
00:05:47,309 –> 00:05:49,239
J: Alho, às vezes. Quer alho.
{{J: Garlic, sometimes. It wants garlic.}}

119
00:05:49,256 –> 00:05:52,089
R: O bacalhau quer alho! E azeite!
{{R: Codfish wants garlic! And olive oil!}}

120
00:05:52,089 –> 00:05:56,445
J: Olha, Rafa, quantos cubos de gelo posso comer por dia sem ‘engordecer’?
{{J: Look, Rafa, how many ice cubes can I eat per day without ‘engordecer’?}}

121
00:05:56,502 –> 00:05:59,161
En-engordar! ‘Engordecer’! Olha…!
{{Engordar [Gaining weight]! ‘Engordecer’! Look…!}}

122
00:06:00,138 –> 00:06:06,624
Emagrecer, engordar. Porque não é ‘gordecer’ ou ’emagredar’?
{{Losing weight, gaining weight. Why isn’t it ‘gordecer’ or ’emagredar’?}}

123
00:06:06,624 –> 00:06:08,824
R: Não sei. Fica aqui a pergunta.
{{R: I don’t know. Here’s the question.}}

124
00:06:08,881 –> 00:06:11,210
Rf: Quantos cubos de gelo é que tu podes comer?
{{Rf: How many ice cubes can you eat?}}

125
00:06:11,210 –> 00:06:13,443
Diria que perto de dois e meio.
{{I’d say about two and a half.}}

126
00:06:13,443 –> 00:06:14,513
J: Dois e meio, só?
{{J: Only two and a half?}}

127
00:06:14,513 –> 00:06:15,527
Rf: Dois cubos de gelo e meio.
{{Rf: Two ice cubes and a half.}}

128
00:06:15,527 –> 00:06:16,169
J: OK.
{{J: OK.}}

129
00:06:16,169 –> 00:06:17,749
R: A Clarinha gosta de gelo.
{{R: Clarinha likes ice.}}

130
00:06:17,749 –> 00:06:20,029
J: Ela gosta de tudo. É gordinha.
{{J: She likes everything. She’s chubby.}}

131
00:06:20,029 –> 00:06:23,994
Rf: Que tipo de exercícios é que podes fazer se fores um turista no Algarve?
{{Rf: What kind of exercises can you do if you’re a tourist in the Algarve?}}

132
00:06:23,994 –> 00:06:25,394
Assim com um relvado.
{{With a lawn like this.}}

133
00:06:25,395 –> 00:06:26,395
J: Sem ginásio.
{{J: Without a gym.}}

134
00:06:26,412 –> 00:06:28,443
R: Sem ginásio!
{{R: Without a gym!}}

135
00:06:28,444 –> 00:06:29,544
J: Sem equipamento.
{{J: Without equipment.}}

136
00:06:29,544 –> 00:06:35,619
Rf: Olha, obviamente, o exercício com o peso do corpo, o burpee…
{{Rf: Look, obviously, bodyweight exercise, burpees…}}

137
00:06:35,619 –> 00:06:37,085
J: ‘Bora, Rafa, ‘bora!
{{J: Go, Rafa, go!}}

138
00:06:38,855 –> 00:06:40,667
Já passou um minuto!
{{It’s been one minute!}}

139
00:06:40,962 –> 00:06:42,010
Então, fizeste quantos?
{{So, how many did you do?}}

140
00:06:42,010 –> 00:06:42,965
Rf: Vinte e sete!
{{Rf: 27!}}

141
00:06:42,965 –> 00:06:45,031
J: Vinte e sete. Estás cansado?
{{J: 27. Are you tired?}}

142
00:06:45,498 –> 00:06:47,303
Achas que consegues fazer oitenta?
{{Do you think you can do 80?}}

143
00:06:48,917 –> 00:06:49,570
Rf: Não.
{{Rf: No.}}

144
00:06:49,571 –> 00:06:52,751
Rf: O burpee. O burpee é um exercício meu de eleição.
{{Rf: Burpee. Burpee is one of my exercises of choice.}}

145
00:06:52,751 –> 00:06:56,221
J: Quantos burpees terias de fazer para queimar uma pizza inteira?
{{J: How many burpees would you have to do to burn off an entire pizza?}}

146
00:06:56,221 –> 00:06:57,427
Rf: Trezentos, quatrocentos.
{{Rf: 300, 400.}}

147
00:06:57,427 –> 00:06:59,027
R: Olha, se fosse assim?
{{R: Look, what if it were like this?}}

148
00:07:01,813 –> 00:07:05,613
Rf: Olha, assim acho que dava para comeres dez amendoins.
{{Rf: Look, that way I think you could eat ten peanuts.}}

149
00:07:06,595 –> 00:07:09,111
J: Olha, e trabalho de peito? Olha.
{{J: Look, how about chest work? Look.}}

150
00:07:11,008 –> 00:07:13,000
R: Pronto, mas imagina que não tens um bebé.
{{R: OK, but imagine you don’t have a baby.}}

151
00:07:13,407 –> 00:07:17,206
Rf: Tens as flexões para poder fazer, ou as chamadas ‘push-ups’.
{{Rf: There’s the push-ups you can do, or the so-called ‘push-ups’.}}

152
00:07:17,207 –> 00:07:17,940
J: Push-ups.
{{J: Push-ups.}}

153
00:07:18,416 –> 00:07:19,343
R: Burpee…
{{R: Burpee…}}

154
00:07:19,343 –> 00:07:20,145
Rf: O agachamento.
{{Rf: The squat.}}

155
00:07:20,145 –> 00:07:22,622
R: Agachamento… Faz um agachamento.
{{R: Squat… Do a squat.}}

156
00:07:26,182 –> 00:07:27,503
Rf: Muito bem.
{{Rf: Very well.}}

157
00:07:28,567 –> 00:07:32,800
Quem tiver um bebé, pode ter um peso extra e o peso extra é sempre bem-vindo.
{{Those who have a baby can have extra weight and extra weight is always welcome.}}

158
00:07:32,800 –> 00:07:34,339
R: E acabas por treinar o corpo todo.
{{R: And you end up training the whole body.}}

159
00:07:34,339 –> 00:07:36,153
Rf: Acabas por treinar o corpo todo.
{{Rf: You end up training the whole body.}}

160
00:07:36,153 –> 00:07:42,871
Nós no ramo do fitness, associamos os nomes de exercícios muito à nomenclatura inglesa.
{{We in the fitness world often associate exercise names with the English nomenclature.}}

161
00:07:42,871 –> 00:07:43,634
J: Pois.
{{J: Right.}}

162
00:07:43,634 –> 00:07:46,046
R: Sim, diz-se squats, diz-se burpees…
{{R: Yes, you say squats, you say burpees…}}

163
00:07:46,053 –> 00:07:47,804
Rf: Push-ups, burpees…
{{Rf: Push-ups, burpees…}}

164
00:07:47,804 –> 00:07:50,858
J: Às vezes, as palavras são mais curtas em inglês.
{{J: Sometimes, words are shorter in English.}}

165
00:07:50,858 –> 00:07:54,045
Em vez de agachamento, ‘squat’.
{{Instead of ‘agachamento’, squat.}}

166
00:07:54,045 –> 00:07:54,930
Uma sílaba.
{{One syllable.}}

167
00:07:54,930 –> 00:07:59,226
R: Se pudesses jantar com um atleta famoso, quem é que tu escolherias?
{{R: If you could have dinner with a famous athlete, who would you pick?}}

168
00:07:59,226 –> 00:08:01,626
Rf: O Cristiano Ronaldo, sem dúvida.
{{Rf: Cristiano Ronald, no doubt.}}

169
00:08:01,754 –> 00:08:03,792
O meu atleta preferido, de eleição.
{{My favourite athlete, my athlete of choice.}}

170
00:08:03,792 –> 00:08:05,968
R: Não fosses tu fã de futebol, não é?
{{R: Especially since you’re a fan of football, right?}}

171
00:08:05,968 –> 00:08:08,006
Rf: Exatamente. É uma força da natureza.
{{Rf: Exactly. He’s a force of nature.}}

172
00:08:08,007 –> 00:08:12,644
Tem atualmente trinta e cinco ou trinta e seis anos e continua a dedicar-se
{{He’s currently 35 or 36 years old and he continues to commit}}

173
00:08:12,644 –> 00:08:15,338
de corpo e alma, dieta, treino, descanso…
{{body and soul, diet, training, rest…}}

174
00:08:15,338 –> 00:08:19,029
São os pilares, os pilares para o sucesso dum atleta.
{{They’re the pillars for an athlete’s success.}}

175
00:08:19,029 –> 00:08:23,344
R: O que é que tu comes às escondidas e não admites aos teus alunos?
{{R: What do you secretly eat and don’t admit to your students?}}

176
00:08:23,344 –> 00:08:30,390
Rf: Olha, eu por acaso gosto bastante de McDonald’s, mas eu até digo aos meus alunos.
{{Rf: Look, I happen to really like McDonald’s, but I actually tell my students.}}

177
00:08:30,390 –> 00:08:31,487
R: Ah, eles sabem.
{{R: Ah, they know.}}

178
00:08:31,487 –> 00:08:32,821
J: És muito honesto.
{{J: You’re very honest.}}

179
00:08:32,901 –> 00:08:34,679
Rf: Eles sabem.
{{Rf: They know.}}

180
00:08:34,712 –> 00:08:40,717
Se eu ao longo do dia ingerir, já com o McDonald’s, três mil e quinhentas,
{{If throughout of the day I ingest, already with McDonald’s, 3500 [calories],}}

181
00:08:40,717 –> 00:08:43,359
já estou em défice. Não vou engordar.
{{I’m already in deficit. I won’t gain weight.}}

182
00:08:43,359 –> 00:08:45,380
R: É só queimares quatro mil calorias por dia.
{{R: You just have to burn 4000 calories a day.}}

183
00:08:45,380 –> 00:08:47,739
J: É só tipo oito mil burpees.
{{J: It’s just like 8000 burpees.}}

184
00:08:47,739 –> 00:08:58,631
Toda a alimentação encaixa-se na dieta, desde que tu… controles…
{{Any food can fit in the diet, as long as you… control…}}

185
00:08:58,631 –> 00:09:01,425
Não sei, nem sei o que estou a dizer, esquece!
{{I don’t know, I don’t even know what I’m saying, forget it!}}

186
00:09:01,425 –> 00:09:03,069
R: Desde que controles o que comes?
{{R: As long as you control what you eat?}}

187
00:09:03,070 –> 00:09:04,825
J: Desde que controles o que comes.
{{J: As long as you control what you eat.}}

188
00:09:05,347 –> 00:09:07,639
Rf: Corta aí, corta aí que eu estou com o pé buéda dormente.
{{Rf: Cut, cut, because my foot is super numb.}}

189
00:09:07,639 –> 00:09:09,932
Eu não consigo mexer o pé porque estou com os piquinhos.
{{I can’t move my foot because I’m feeling the pins and needles.}}

190
00:09:09,932 –> 00:09:11,158
R: Está tipo piquinhos?
{{R: It’s, like, with pins?}}

191
00:09:13,278 –> 00:09:14,411
Rf: Quanto tempo?
{{Rf: How long?}}

192
00:09:14,732 –> 00:09:17,371
J: Dois minutos e trinta.
{{J: Two minutes and thirty [seconds].}}

193
00:09:19,098 –> 00:09:20,365
Rf: Faltam só oito.
{{Rf: Only eight to go.}}

194
00:09:20,497 –> 00:09:22,097
J: Tens trinta segundos.
{{J: You have thirty seconds.}}

195
00:09:23,995 –> 00:09:28,584
Rf: Olha ela… O que é que se passa? Clarinha!
{{Rf: Look at her… What’s going on? Clarinha!}}

196
00:09:31,843 –> 00:09:35,533
R: Qual o melhor prato português para quem está a fazer dieta?
{{R: What’s the best Portuguese dish for someone on a diet?}}

197
00:09:35,533 –> 00:09:37,572
Rf: Ervilhas com ovos escalfados.
{{Rf: Peas with poached eggs.}}

198
00:09:37,572 –> 00:09:38,430
J: Ah, boa!
{{J: Ah, nice!}}

199
00:09:38,431 –> 00:09:42,524
Rf: Ervilhas, um legume perfeito, poucas calorias.
{{Rf: Peas, a perfect vegetable, few calories.}}

200
00:09:42,524 –> 00:09:43,424
J: Muita proteína.
{{J: A lot of protein.}}

201
00:09:43,424 –> 00:09:45,920
Rf: O ovo, proteína, poucas calorias também.
{{Rf: The egg, protein, few calories as well.}}

202
00:09:45,920 –> 00:09:47,454
R: Com ou sem chouriço?
{{R: With or without chorizo?}}

203
00:09:48,000 –> 00:09:51,998
Rf: Pois, o chouriço, não é? Uma rodela. Uma rodela de chouriço, acho que não há problema.
{{Rf: Yes, the chorizo, right? One slice. One slice of chorizo, I think there’s no problem.}}

204
00:09:51,998 –> 00:09:53,403
J: Só uma rodela.
{{J: Just one slice.}}

205
00:09:53,403 –> 00:09:55,968
R: E qual o pior, na tua opinião, que te vem assim à cabeça?
{{R: And which is the worst, in your opinion, that comes to your mind?}}

206
00:09:55,968 –> 00:09:58,442
Rf: Olha, bacalhau com natas.
{{Rf: Look, cod in cream sauce.}}

207
00:09:58,442 –> 00:09:59,547
R: Mas é bom.
{{R: But it’s good.}}

208
00:10:00,079 –> 00:10:02,149
Rf: É bom, é bom. É ótimo.
{{Rf: It’s good, it’s good. It’s great.}}

209
00:10:02,149 –> 00:10:05,005
R: Diz aí um prato de bacalhau que tu conheças, português.
{{R: Say one dish with cod that you know, a Portuguese one.}}

210
00:10:05,005 –> 00:10:06,669
J: Bacalhau espiritual?
{{J: Spiritual cod?}}

211
00:10:06,669 –> 00:10:07,386
R: Boa.
{{R: Nice.}}

212
00:10:07,825 –> 00:10:10,509
J: E aquele bacalhau no forno. Bacalhau…
{{J: And that cod in the oven. Cod…}}

213
00:10:10,509 –> 00:10:11,294
R: À…?
{{R: ‘À’…?}}

214
00:10:11,689 –> 00:10:12,699
J: À…
{{J: ‘À’…}}

215
00:10:12,699 –> 00:10:13,327
R: La…
{{R: ‘La’…}}

216
00:10:13,328 –> 00:10:15,410
J: ‘Lagueira’, ‘larengueira’, como é?
{{J: ‘Lagueira’, ‘larengueira’, how is it?}}

217
00:10:15,410 –> 00:10:16,670
R: Laga…
{{R: ‘Laga’…}}

218
00:10:16,670 –> 00:10:18,013
J: Laga… Não sei.
{{J: ‘Laga’… I don’t know.}}

219
00:10:18,013 –> 00:10:18,685
R: Rei…
{{R: ‘Rei’…}}

220
00:10:18,686 –> 00:10:19,634
J: ‘Lagareira’?
{{J: ‘Lagareira’?}}

221
00:10:19,635 –> 00:10:20,254
R: -ro.
{{R: -ro.}}

222
00:10:20,255 –> 00:10:23,060
J: Lagareiro? O que é um &%$#@?
{{J: ‘Lagareiro’? What’s a &%$#@?}}

223
00:10:23,060 –> 00:10:23,551
R: Não sei.
{{R: I don’t know.}}

224
00:10:23,551 –> 00:10:25,805
J: Lagareiro. É só o nome do bacalhau.
{{J: ‘Lagareiro’. That’s just the cod’s name.}}

225
00:10:25,926 –> 00:10:28,730
R: Olha, como estamos aqui no Algarve, tenho que fazer esta pergunta.
{{R: Look, since we’re here in the Algarve, I have to ask this question.}}

226
00:10:28,730 –> 00:10:31,464
Já tiveste algum romance com uma turista?
{{Have you ever had a romance with a tourist?}}

227
00:10:32,269 –> 00:10:34,269
No verão, um romance de verão?
{{In the summer, a summer romance?}}

228
00:10:34,574 –> 00:10:35,067
Rf: Já.
{{Rf: Yes.}}

229
00:10:35,067 –> 00:10:35,516
R: Já.
{{R: Yes.}}

230
00:10:35,516 –> 00:10:35,927
Rf: Já.
{{Rf: Yes.}}

231
00:10:35,927 –> 00:10:37,079
R: E que nacionalidade era?
{{R: And what was her nationality?}}

232
00:10:37,079 –> 00:10:38,004
Rf: Francesa.
{{Rf: French.}}

233
00:10:38,004 –> 00:10:38,706
R: Francesa?
{{R: French?}}

234
00:10:38,706 –> 00:10:39,572
Rf: Francesa.
{{Rf: French.}}

235
00:10:40,346 –> 00:10:44,212
R: Foi bom? Recordas com carinho?
{{R: Was it good? Do you remember it fondly?}}

236
00:10:44,601 –> 00:10:46,335
Rf: Não, foi uma passagem.
{{Rf: No, it was just a fling.}}

237
00:10:47,310 –> 00:10:48,664
Não, isto parece mal!
{{No, this seems bad!}}

238
00:10:48,664 –> 00:10:51,149
R: Que exercícios é que são bons para um recém-nascido?
{{R: What exercises are good for a newborn?}}

239
00:10:51,149 –> 00:10:55,121
Rf: Um exercício ótimo, que é de barriga para baixo, que é o chamado Superman,
{{Rf: A great exercise, which is with the belly facing down, which is the so-called Superman,}}

240
00:10:55,121 –> 00:10:57,606
e vai trabalhar os extensores das costas.
{{and will work the back extensors.}}

241
00:10:57,606 –> 00:11:00,991
Vai trabalhar muito, vai fortalecer a parte de trás do corpo.
{{It’s going to work a lot, it’s going to strenghten the back of the body.}}

242
00:11:00,991 –> 00:11:04,089
J: Mas no caso dela, é Supermulher.
{{J: But in her case, it’s Superwoman.}}

243
00:11:04,089 –> 00:11:04,889
Rf: Supergirl.
{{Rf: Supergirl.}}

244
00:11:04,889 –> 00:11:06,141
J: Supergirl.
{{J: Supergirl.}}

245
00:11:06,141 –> 00:11:09,223
R: E achas que ela já tem força? Achas que ela ‘tá bem, ‘tá em forma?
{{R: And do you think she’s already got strength? Do you think she’s fine, in shape?}}

246
00:11:09,223 –> 00:11:10,236
Rf: ‘tá, ‘tá fortíssima.
{{Rf: She is, she is extremely strong.}}

247
00:11:10,236 –> 00:11:12,112
R: O que é que achas? Olha para isto.
{{R: What do you think? Look at this.}}

248
00:11:12,112 –> 00:11:13,322
Rf: Está bela.
{{Rf: She’s beautiful.}}

249
00:11:14,931 –> 00:11:17,631
Aí está, olha a força dela.
{{There it is, look at her strength.}}

250
00:11:21,388 –> 00:11:26,029
Estás a ver? O levantar da cabeça? É este o exercício melhor para eles nesta altura.
{{Do you see? The lift of the head? That’s the best exercise for them at this time.}}

251
00:11:26,030 –> 00:11:26,658
J: Boa!
{{J: Nice!}}

252
00:11:26,658 –> 00:11:29,628
R: Achas que é possível mergulhar numa piscina em dez segundos?
{{R: Do you think it’s possible to dive in a pool in ten seconds?}}

253
00:11:30,035 –> 00:11:30,670
Rf: Eu acho que sim.
{{Rf: I think so.}}

254
00:11:30,670 –> 00:11:31,483
R: Achas que sim?
{{R: You think so?}}

255
00:11:31,484 –> 00:11:32,424
Rf: Se fizeres uma contagem decrescente…
{{Rf: If you do a countdown…}}

256
00:11:32,424 –> 00:11:41,673
R: Dez, nove, oito, sete, seis, cinco, quatro, três, dois, um!
{{R: Ten, nine, eight, seven, six, five, four, three, two, one!}}

257
00:11:46,262 –> 00:11:48,929
Não tens o telemóvel no bolso, pois não?
{{You don’t have your phone in your pocket, do you?}}

258
00:11:52,925 –> 00:11:55,417
J: Já acabaste? Fogo!
{{J: Have you already finished? Damn!}}

259
00:11:57,517 –> 00:11:58,704
Rf: Ai!
{{Rf: Ai!}}

260
00:11:59,228 –> 00:12:02,862
Tu podes ser o próximo. Vem comigo.
{{You can be the next. Come with me.}}

261
00:12:04,630 –> 00:12:07,963
J: E tu, Rui? Dá para mergulhares em dez segundos?
{{J: And you, Rui? Can you dive in ten seconds?}}