blueberries and rasp cheers chunky monkey mhm n good morning everybody welcome back to my channel another day another Vlog so today's video is going to be a what I

蓝莓和覆盆子，厚块猴子。嗯，早上好，大家，欢迎回到我的频道。又是新的一天，又是新的日志。所以今天的视频将是一个我

eat in a day I haven't done one of these in a minute so I'm actually really excited you know your girl has been brushing up on her cooking skills I've

一天吃什么。我已经有一段时间没有做这样的视频了，所以我真的很兴奋。你知道，你的女孩一直在提高她的烹饪技能。我

really been in my cooking era okay honestly ever since I moved to this apartment I just feel so much more motivated to cook for myself more I

真的进入了我的烹饪时代。好吧，老实说，自从我搬到这个公寓以来，我只是觉得更有动力为自己做更多饭。我

think it's because of this view in the window it just motivates me to be in here more and do things so in the morning before I put anything in my

认为这是因为窗外的景色。它只是激励我更多地待在这里，做事情。所以在早上，在我把任何东西放进我的

system I always start off with drinking a glass of water to hydrate from not drinking water for the past 8 hours and now I'm sipping on my greens about to

系统之前，我总是从喝一杯水开始，以补充过去8小时没有喝水的水分。现在我在喝我的绿色蔬菜，准备

make brei by the way I always say this before every single one of my what I eat in a day videos I do not count calories

做早餐。顺便说一下，我在我每一个"我一天吃什么"视频之前总是说这个：我不计算卡路里，

just vibes okay that's how we do on this channel I don't like to track anything I just try to eat healthy for the most part but when I want to treat myself I

只是感觉，好吧，这就是我们在这个频道上做的。我不喜欢追踪任何东西，我只是尽量大部分时间吃得健康，但当我想犒劳自己时，我

treat myself so yeah let's get to cooking so breakfast is served for breakfast I love having a little bit of sweet and salty so I have my chia seed pudding

犒劳自己。所以，是的，让我们开始做饭。所以早餐准备好了。对于早餐，我喜欢有一点甜和咸。所以我有我的奇亚籽布丁

that I made last night with some blueberries and raspberries and then for salty some scrambled eggs with spinach and an avocado for some healthy fat and

我昨晚做的，配一些蓝莓和覆盆子。然后对于咸的，一些炒鸡蛋配菠菜和一个牛油果，以获得一些健康脂肪，

of course my oxy greens if you guys want to try my greens out you can use code Lena 10 for money off no pressure to use

当然还有我的 oxy greens。如果你们想尝试我的绿色蔬菜，你可以使用代码 Lena 10 来省钱。没有压力使用

my code I love you if you do I love you if you don't let's dig in also while I eat breakfast I usually like to put on some sort of podcast or

我的代码。如果你用了，我爱你。如果你没用，我也爱你。让我们开始吃吧。另外，当我吃早餐时，我通常喜欢播放某种播客或

audiobook so right now I'm actually Rel listening to one of my favorite books it's the third door by Alex Bayan it also helps me just listening to

有声书。所以现在，我实际上正在重新听我最喜欢的书之一，它是 Alex Bayan 的《第三扇门》。它也帮助我，只是听

something instead of watching or scrolling through my phone it just helps me be more productive in the morning instead of being like super over stimulated by scrolling through social

一些东西，而不是看或滚动我的手机。它只是帮助我在早上更有效率，而不是通过滚动社交媒体被过度刺激

media whatnot little ha for you guys we're here at the gym we about to hit this fire leg workout I'm going to have my gym playlist Linked In the

等等。小哈，对你们来说，我们在这里的健身房。我们准备做这个火热的腿部训练。我要把我的健身房播放列表链接在

description for you guys let's go kill this leg Workshop p all right you guys so I always get questions on how I stay motivated to

描述中给你们。让我们去完成这个腿部训练。好的，你们，所以我总是收到关于我如何保持动力

work out and actually show up to the gym all the time I'm going to tell you guys a mindset thing that really helped me when I first started working out and

去锻炼并真正一直出现在健身房的问题。我要告诉你们一个心态技巧，它在我刚开始锻炼时真的帮助了我，

it's that you're not going to want to feel like working out most of the time majority of the time I do not feel like getting up in the morning and putting my

那就是你大多数时候不会想要感觉像锻炼一样。大多数时候，我不想起床，穿上我的

gym clothes on and showing up here but I do it anyway growth can only come from putting yourself through some type of discomfort so it's uncomfortable waking

运动服，出现在这里。但我还是做了。成长只能来自让自己经历某种不适。所以早上比平时更早起床是不舒服的，

up in the morning earlier than I usually do it's uncomfortable putting my gym clothes on when it's cold and putting yourself through a hard workout is

在冷的时候穿上我的运动服是不舒服的，让自己经历一个艰苦的锻炼是

uncomfortable but that's where growth comes working out is such an easy way to put yourself through some discomfort but always see results whether it's physical

不舒服的。但这就是成长发生的地方。锻炼是让自己经历一些不适但总是看到结果的简单方法，无论是身体上的

mental good always comes out of putting yourself through discomfort so times like now when I'm uncomfortable in the middle of the set I just remind myself

还是心理上的。好的总是来自让自己经历不适。所以像现在这样的时候，当我在组间感到不舒服时，我只是提醒自己

this is ultimately what's going to grow me challenge me and and make me the best version of myself and I always try to remember whenever I'm going through

这最终会让我成长，挑战我，让我成为最好的自己。我总是试图记住，每当我经历

something uncomfortable or difficult or I'm going through this workout that I'm struggling through I always picture the best version of myself would always get this done and so I always try to put

一些不舒服或困难的事情，或者我正在经历这个我挣扎的锻炼时，我总是想象最好的自己总是会完成这个，所以我总是试图把

myself in the best version of myself shoes and then I get it done it's a mindset tip that really help me so I hope it helps you

自己放在最好的自己的位置上，然后我完成它。这是一个真的帮助我的心态技巧，所以我希望它也能帮助你

too so we are back from the gym and I'm about to make a little post-workout protein shake I'm going to share with you guys guys my recipe I actually have

也是。所以我们从健身房回来了，我要做一个小的运动后蛋白质奶昔。我要和你们分享我的食谱。我实际上有

some leftover avocado from breakfast and so we're going to use this we're going to be making one of my favorite protein smoothies it's an avocado protein shake

一些早餐剩下的牛油果，所以我们要使用这个。我们要做我最喜欢的蛋白质冰沙之一。这是一个牛油果蛋白质奶昔。

I know it sounds a little weird but trust me on this okay it is good okay first things first going to add some ice I actually only add ice if the fruit

我知道这听起来有点奇怪，但相信我，这很好。好的，首先，要加一些冰。我实际上只在

that I'm using is not frozen which it's not so got to add a little ice half a banana half an avocado some spinach just to add some extra Health in there and

我使用的水果不是冷冻的时候才加冰，它不是，所以必须加一点冰。半根香蕉，半个牛油果，一些菠菜，只是为了在那里添加一些额外的健康，

then a tiny bit of vanilla extract and then any type of van vanilla protein I'm using the Blessed plant protein this is in the mini stay Puffs marshmallow

然后一点点香草精，然后任何类型的香草蛋白质。我使用的是 Blessed 植物蛋白质。这是迷你棉花糖

flavor I'm actually all out of my vanilla protein so I'm going to use this this also tastes amazing the marshmallow is like kind of like a sweet vanilla

口味。我实际上用完了我的香草蛋白质，所以我要使用这个。这个也尝起来很棒。棉花糖有点像甜香草

taste so it tastes amazing with the Smoothie peup Excuse Me Miss girl life with having a cat and then finally we're going to top it off with

味道，所以它与冰沙搭配起来味道很棒。对不起，小姐，有猫的生活。然后最后，我们要用

some almond milk okay you guys here she is avocado protein shake I know avocado in a shake sounds really weird but trust me it's actually really good the avocado just

一些杏仁奶来完成它。好的，你们，这就是它，牛油果蛋白质奶昔。我知道冰沙中的牛油果听起来真的很奇怪，但相信我，它实际上真的很好。牛油果只是

makes the Smoothie so much more like creamier let's do a little taste test cheers M A post-workout smoothie after an intense workout just never fails to

让冰沙变得更加奶油状。让我们做一个小品尝测试。干杯。嗯。运动后冰沙在剧烈运动后永远不会失败

hit I got these off of Amazon they're electric salt and pepper shakers and I'm showing you guys this because I need to put you guys on these have been

击中。我从亚马逊买了这些。它们是电动盐和胡椒瓶。我向你们展示这个，因为我需要让你们知道这些。它们一直是

genuinely life-changing okay watch okay ready I love these things like it's made my life so much easier when cooking you have no idea I'm going to have these

真正改变生活的。好的，看，好的，准备好了。我喜欢这些东西，就像它让我的生活变得如此容易，在烹饪时。你无法想象。我要把这些

babies Linked In My storefront for you guys all righty you guys lunch is served look how gorgeous she looks health high protein spicy chicken wrap super easy to

宝贝链接在我的店面给你们。好的，你们，午餐准备好了。看看她看起来有多漂亮。健康、高蛋白、辣鸡肉卷。超级容易

make and tastes amazing all right little taste test so good you guys have to try this recipe like it is mind-blowing about to crack open this lemonchello laqua guys

制作，味道很棒。好的，小品尝测试。太好了。你们必须尝试这个食谱，就像它是令人震惊的。准备打开这个柠檬切洛拉夸。伙计们，

this is low key embarrassing I used to say lroy how uncultured of me one of you guys were a real one in one of my last

这有点尴尬。我过去说 lroy，我多么没有文化。你们中的一个人在我不久前的

Vlogs I pronounced it wrong she was kind enough to correct me so thank you I'm telling you guys if you try any of the recipes that I show you in this

一个日志中，我发音错了。她很好心地纠正了我，所以谢谢你。我告诉你们，如果你尝试我在这个

video let it be this one okay you will not regret it it is dinner time and my boyfriend actually just came over to have some

视频中向你们展示的任何食谱，让它成为这个，好吧，你不会后悔的。是晚餐时间了，我的男朋友实际上刚刚过来

dinner with me and look what he surprised me with thank you very much you're welcome is this your payment for me cooking dinner tonight yes it is thank you Hood

和我一起吃一些晚餐，看看他给我带来了什么惊喜。非常感谢。不客气。这是你今晚为我做晚餐的报酬吗？是的，是的。谢谢你，Hood。

thank you food free facial your girl just finished cooking dinner for two this is my Infamous high protein ground beef pasta it is so yummy I

谢谢你，食物。免费的面部护理。你的女孩刚刚完成了两个人的晚餐。这是我著名的高蛋白碎牛肉意面。它太美味了。我

literally love making this recipe because number one I love pasta number two there are so many leftovers after you cook this this recipe is perfect for

真的喜欢做这个食谱，因为第一，我喜欢意面。第二，在你做这个之后，有这么多剩菜。这个食谱非常适合

meal prepping I throw it in some Tupperware and I put it in the fridge and throughout the week when I'm lazy cooking I just continue to eat the pasta

餐食准备。我把它放在一些特百惠里，然后放在冰箱里。在整个星期里，当我懒得做饭时，我只是继续吃意面。

I'm about to make some mocktails to go with our pasta that's cheers cheers to what to Chef Lena to Chef Lena Lena's uh cooking era

我要做一些无酒精鸡尾酒来配我们的意面。干杯。干杯，为了什么？为了厨师 Lena。为了厨师 Lena。Lena 的，嗯，烹饪时代。

when I first met her she couldn't even cook an egg like eggshells would end up on the food remember you took a photo of me that one time I made an egg and it

当我第一次见到她时，她甚至不会做鸡蛋。就像蛋壳会最终出现在食物上。记得你那次给我拍了一张照片，我做了一个鸡蛋，它

like exploded all over the I'm going to insert that photo here oh my God bro oh hell no man what the I'm telling you guys I used to not be able to cook all

像爆炸了到处都是。我要在这里插入那张照片。哦，天哪，兄弟。哦，不，伙计，什么。我告诉你们，我过去不会做饭。所有

it's been a lot of growth M I feel like I'm in Italy right now BR I could eat this for a whole week straight okay so

这已经有很多成长了。嗯。我觉得我现在在意大利。兄弟，我可以连续吃这个一整周。好的，所以

rate it out of 10 10 out of 10 right Pika whenever we eat pika's always right next to us look right Pika 10 out of

给它打分，满分10分。10分满分，对吧？Pika。每当我们吃饭时，Pika 总是在我们旁边。看，对吧，Pika。10分满分

10 it is my favorite time dessert time I just took this out of the freezer these are actually chunky monkey frozen yogurt bars this is my first first time making

10分。这是我最喜欢的时间，甜点时间。我刚刚把这个从冰箱里拿出来。这些实际上是厚块猴子冷冻酸奶棒。这是我第一次制作

them never made them before so I'm excited to try so I just melted some chocolate to drizzle on top voila Greek yogurt chunky monkey frozen yogurt bars this looks so yummy

它们，以前从未做过，所以我兴奋地尝试。所以我只是融化了一些巧克力来淋在上面。瞧，希腊酸奶厚块猴子冷冻酸奶棒。这看起来太美味了。

the real ones on my channel already know I have dessert every single night I have such a sweet tooth can't end the night without a little bit of sweetness we're

我频道上的真正粉丝已经知道，我每天晚上都有甜点。我有如此强烈的甜食欲望。不能在没有一点甜味的情况下结束夜晚。我们

going to give this a little taste test this recipe was so easy to make too also the dark chocolate drizzle on top chef's kiss mhm that is so good I'm going to start

要给这个一个小品尝测试。这个食谱也很容易制作。另外，上面的黑巧克力淋酱，厨师的吻。嗯，那太好了。我要开始

making this more often these are already high protein because of the Greek yogurt but I also added a scoop of protein powder for that extra protein high

更经常地制作这个。这些已经因为希腊酸奶而高蛋白了，但我也添加了一勺蛋白质粉以获得额外的蛋白质。高

protein delicious we love and now I get to put the other three in the freezer and eat them the next few nights about to head to bed I'm going to

蛋白质，美味，我们喜欢。现在我可以把其他三个放在冰箱里，在接下来的几个晚上吃它们。准备上床睡觉了。我要

read this book to kind of make me get more tired and knock out but I wanted to do a quick outro for you guys you know

读这本书，让我变得更累，然后睡着。但我想为你们做一个快速的结尾。你知道，

do a little heart-to- heart deep talk really quickly first of all if you made it this far you're a real one and I want you to comment down below Pika so that I

做一个交心深谈，真的很快。首先，如果你坚持到这里，你是一个真正的人，我想让你在下面评论 Pika，这样我

know that you actually watch through I just remember when I first started working out I would always watch these what I eat in a day videos to try to get

知道你真的看完了。我只是记得当我刚开始锻炼时，我总是看这些"我一天吃什么"视频，试图获得

an idea of what I should eat so that I could look like the person that is in the video because I lacked so much self-confidence in myself and I was so

我应该吃什么的想法，这样我就可以看起来像视频中的人，因为我对自己缺乏如此多的自信，我是如此

insecure of my body and I was never happy with myself and my own body if you're feeling that way about yourself constantly comparing yourself to other

对我的身体没有安全感，我从未对自己和我自己的身体感到满意。如果你对自己有这种感觉，不断将自己与其他

girls you see on social media what they look like what their bodies look like wanting to look like them I completely understand how you feel but I also want

你在社交媒体上看到的女孩比较，她们看起来怎么样，她们的身体看起来怎么样，想要看起来像她们。我完全理解你的感受，但我也想要

you to know that God blessed you in the body that he gave you you need to love the body that he gave you you know

你知道，上帝在他给你的身体中祝福了你。你需要爱他给你的身体。你知道

looking back when I first started working out I definitely wasn't the most healthy version of myself Healthy Starts from here and then it translates to the

回顾当我刚开始锻炼时，我绝对不是最健康的自己。健康从这里开始，然后它转化为

physical it wasn't my physical that was the unhealthiest part it was my mental I hated myself and I hated looking in the mirror and I would talk so negatively to

身体。不是我的身体是最不健康的部分，而是我的心理。我恨自己，我讨厌照镜子，我会如此消极地

myself all the time but I just hope that you you watching right now that you know your worth that you love the body that you are blessed with and that instead of

对自己说话，一直如此。但我只是希望，你现在正在观看，你知道你的价值，你爱上帝祝福你的身体，而不是

comparing yourself to other girls and what their bodies look like what they're eating how they look that you are taking it day by day trying to be the best

将自己与其他女孩和她们的身体看起来怎么样、她们在吃什么、她们看起来怎么样进行比较，你正在一天一天地努力成为最好的

version of yourself that you can be and every day striving to be better than you were yesterday that's who you should be comparing yourself to not other people

你可以成为的自己，每天努力变得比昨天更好。这就是你应该比较的人，不是其他人。

compare yourself to who you were yesterday if you're not subscribed already what are you doing okay what are you doing and if you're not following me

将自己与昨天的你比较。如果你还没有订阅，你在做什么？好的，你在做什么？如果你没有关注我

on Instagram what are you doing I love you guys so much and I hope to catch you in my next video bye guys

在 Instagram 上，你在做什么？我非常爱你们，我希望在下一个视频中见到你们。再见，伙计们。