 morning I am in the car it is 4.55 a.m. and I'm headed to boot camp I already have been up for about an hour I did make my protein coffee this morning per usual and like I always say I drink about half of that before I go to boot camp I've been getting a lot of questions on how I make my protein coffee I've actually shared that time and time again here on my channel I have a whole video about protein coffee but basically what I do is four shots of espresso I do have a home espresso machine and then I pour in a pre-made protein shake whatever pre-made protein shake you like you guys know I go back and forth between premier Fairlife Alani just kind of whatever I have on hand I always drink iced coffee so I'm able to put the whole protein shake in my coffee and it gets me 20 to 30 grams of protein so that's how I make my protein coffee I'm excited to share with you guys all my food for the day I have a really good dinner recipe planned and then we're gonna sit down and we're gonna have a little chit chat I have a busy day today I have a coaching call I have just quite a few things that I need to get caught up on but I'm excited to spend the day with you guys and I hope that you're excited as well so don't forget to give this video a thumbs up subscribe I do what I eat in a day every Wednesday and don't forget to check out the description box where I'll put nutrition coaching so you guys can take advantage of personalized macros and calories you know that's how I've lost and maintained 140 pound weight loss and I have one-on-one coaching links and discounts to all my favorite things and don't forget to come join our Facebook group it is the best place to be and that's kind of how you keep up with me that an Instagram really a day-to-day so I am almost to the skate park or the park where we actually have our boot camp in the morning side note it's only 73 this morning which is a big change of pace we're usually in the 80s we have been having a little bit of rain a lot of the days it's monsoon season here so that's really helped lower the temperature but it also brings out mosquitoes so that's never a good time so anyways I'm gonna go do boot camp and I'll see you guys back at home for breakfast well good morning it is time for breakfast I am incredibly hungry it's actually 8 o'clock already I came home I ended up getting ready for the day and then I placed an order on Timu because I want to do a fall Timu Hall in August I'm so excited and my stomach was growling and I'm like girl you need to get in the kitchen and have some breakfast so it is time for breakfast I am going to do a protein packed breakfast with a carb because I do want a carb after my workout to refuel my body after I burned all those calories so I'm going to use my good culture whole milk cottage cheese they did not have the low-fat cottage cheese so I just get the whole milk it doesn't matter to me they both taste delicious and then I'm going to top it with some fresh raspberries and then I'm going to toast up a bagel so these are the Western bagel these are the alternative bagels which means they're lower calories they have some fiber they have some protein this is the cinnamon spice 120 calories there is 9 grams of fiber and 8 grams of protein so 10 out of 10 out of 10 for fiber and protein and I really like the Western bagels I kind of forgot about them and then I have a couple packs in my freezer and you can see I've been eating them they're really good and you get that whole bagel vibe for way less calories points and you get the fiber in the protein I do have a discount I believe for Western bagel so I'll link it down below for you but I'm going to pop this in the toaster put some real Kerry Gold butter on it and that'll be breakfast so here's breakfast I have my toasted bagel with a teaspoon of Kerry Gold butter and then I ended up doing 150 grams of cottage cheese 110 grams is a serving I wanted the extra protein and then I did 70 grams of fresh raspberries so we have a protein packed healthy carb breakfast now that breakfast is over do you guys want a special bone do you want special bones they love their special bones right now we have these smart bones wrapped in real chicken I also get just the regular smart bones as well say we buy them off at Amazon because they're cheap for you and for you so my next project this morning is a big project I need to clean my makeup brushes so I'm really bad I wait until I'm almost out of brushes like down to the bare bones then I clean them so we have eye brushes face brushes and this is actually the product that I use to clean my brushes I've shared this quite a few times here on my channel this is from cinema secrets you can buy this at Sephora she it's kind of expensive but it is the best brush cleaner hands down after you wash your brushes they're dry immediately so you can actually start using your clean brushes right away it's the only makeup cleaner I've ever found that really gets my brushes clean and again they're dry instantly so we're gonna clean brushes I have a few things to chat with you about so we're continuing on with a productive day so I just put my cinema secrets in a little bowl here literally you dip your brush in the liquid and then I wipe it on a towel I use the same towel every time I clean my brushes because it gets pretty nasty and then I just put them right back in the little containers actually store them in these containers I'll refill the brushes on my vanity because like I said I wait till I'm almost completely out before I wash brushes but there are lots of things that I want to talk with you guys about so you're not gonna be able to necessarily see me cleaning my brushes but just know that that's what I'm doing if I get through everything I want to chat with you guys about I will fast forward you can kind of see me actually going through and cleaning my brushes but there's a few things that I want to chat with you guys about first as a reminder I am doing a meet-up in Tucson in October I talked about this in last week's what I eat in a day as well but I just wanted to remind you guys again because a lot of the events that we're doing are selling out I asked the show we're going to with the theater is completely sold out luckily I pre-purchased some tickets so if you're considering coming to the meet-up in Tucson in October then definitely make sure that you let me know right away and pay for your show ticket because like I said once the ones I bought are gone the show is completely sold out and you just wouldn't be able to attend with the rest of us also side note on the meet-up in Tucson there's quite a few people flying in and I've heard that flights are pretty affordable right now and I actually put all of the information for the meet-up as far as hotel and stuff in the post under my community tab here on YouTube so it's still there if you want all of the details I also posted all about it in my Facebook group speaking of traveling I'm so excited I have two trips planned in September I have a trip planned in October before the meet-up I have a trip planned in November I am so excited to be able to go back to traveling now that I'm healing from my plastic surgery we're gonna do an update on that next I'm able to actually go back to traveling so I'm super excited I am going to California in September to a conference for nutrition which I'm so excited about I went to that conference last year as well and then my mother-in-law and I are actually going to Spokane for a wedding and I'm going to see my mom and hopefully a few of my friends in Spokane as well in September October is my girls trip to Hawaii I'm going with my friend Rachel who I travel with a lot but I actually went to Hawaii with her last year we are going to Kauai with our friend Kelly as well so like a little bit of a girls trip and then in November I'm going to a really big retreat conference for nutrition where my friend Amy that I had plastic surgery with will be my friend Michelle from Australia will be there my friend Henry it's really where we all kind of get together it's just a more intimate retreat style event so fun it's actually in San Antonio Texas so I have a lot of trips coming up and I'm already thinking about what I want to do next year what trips that I want to take next year I know one trip for sure would be another girls trip to Hawaii our plan is to do a girls trip every year and then also I want to go to Atlanta to see my friend Michelle who's moving to Atlanta from Australia so there's a possibility of a meet-up in Atlanta I don't want to commit yet because I'm not a hundred percent sure but we'll see kind of what happens next year and all of 2024's travel is going to be hinged on Lola and how Lola's doing after chemo so that's is she still in remission is she healthy obviously she takes priority so any trips that I had planned would be postponed if Lola wasn't healthy so I haven't really scheduled anything yet for 2024 but I have lots that I want to do next year so plastic surgery update I've been getting a lot of requests for updates including picture so I am going to give you guys updates I'm officially just about three months post-op I'm doing really really well really really well I still can't do what I can't do still or what's uncomfortable for me still at this point is any workout that in that involves my chest or my pecs so my implants are under the muscles so push-ups burpees chest exercises in general are still really uncomfortable it feels like my implants are shifting which I don't think that they're necessarily shifting I hope not but that's what it feels like and it's just really uncomfortable so I'm giving my body some more time to heal before I go back to that but I am able to do mountain climbers now which is something new that I hadn't been able to do for a while I'm able to do those no problem I also was doing walkout planks and that was something I couldn't do a while ago either so I'm definitely making progress and feeling a little bit feeling more and more normal pretty much every single week so I wanted to show you guys a couple of picture updates I plan on doing more as I continue to heal maybe at around the four month mark when I'm almost entirely healed at that point but I'm going to go ahead and insert a picture here of my chest before my surgery and my most recent picture so the implants have definitely dropped and fluffed as they like to call them there's still not exactly my boobs still don't look exactly what I would say to be normal I say that they're kind of torpedo like still well the implants continue to really just get into place but they're definitely looking more and more normal I'm feeling really good everything's healing really well incision wise in fact I'm able to put scar cream on now so I've been doing that really really really happy with the results of my extended breast lift and implants I mean really really really happy I never thought that my chest would look the way that it does and I can't wait for it to be completely healed when I get the true true results and then my back I'm literally ecstatic about my back I mean beyond ecstatic about my back you guys know that that was my biggest problem area I had so much skin on my back it's amazing how it looks and I still have some swelling so I'm popping some pictures here for you guys of my back as well but like I said I still have some swelling it's not completely gone I don't anticipate based on what my doctor said all of the swelling to be completely gone until about the six month mark so again we're not gonna see true true results until then but you guys have been asking for an update so I wanted to give you an update just include some recent pictures I do check in with my plastic surgeon team every two weeks so I send pictures so I'm always taking pictures and updates so I'll continue to share them with you but for those of you that have been asking if I'm glad that I did the procedures a hundred million percent a hundred million percent and then lastly update more really a question for you guys is I know it's summer and traditionally YouTube views are really down in the summer mine are also very down right now which I anticipate has a lot to do with it being summer people schedules get thrown off kids are home so it's a lot harder to you sit down relax watch YouTube so I into I anticipated my views being a little bit lower but I wanted to know is there any particular content that you guys want to see is there anything that you've been want that you've been wanting me to film so let me know down in the comments what you guys want to see as far as content goes I do have my regular content Monday's meal prep day Wednesday's what I eat today Friday's my way in Saturday's my grocery haul and then Sunday Sunday is when I do a fun video so that's where I could incorporate some of the content that you guys want to see so please let me know what you'd like to see I want to also say a big thank you for even during the summer and all year long continuing to watch my videos this is how I support my family my husband does not work he has a lot of medical issues he's still waiting on social security so at this point he has no income and we have to pay for Cobra medical for him which is about $700 a month so I always tell me's in the hole about $700 a month so YouTube and coaching is how I support my family how I pay my bills how I take care of myself and my dogs and Troy so I really appreciate you guys continuing to watch my channel I appreciate every time that you use my links to do shopping it doesn't cost you guys any more than if you didn't lose my use my link some of my links are affiliated some of them are not some of them I make money on some of them I do not but I really appreciate you guys what using those links whenever you do shop because it just helps me again financially and it also just shows the brand that you guys enjoy the product as much as I do so again thank you for everything thank you for all of your support if you've been thinking about coaching it's a great time to get coaching as we get ready to enter into fall and winter and really the last 90 days of 2023 which is crazy I don't know about you but I feel like it just became 2023 I feel like this year has went really really fast let me know if you guys feel the same way but again thank you for everything thank you for your continued support as well it really truly means honestly the world to me and Troy so I think that's it for updates oh little side note Lola still doing amazing she is still in remission fingers crossed I know it's only been a week but listen you never know so I'm just so incredibly grateful that she is healthy and happy so really thankful for that of course I'll keep you guys posted on that as well so I still have all my face brushes to clean a whole entire bucket of brushes so I'm gonna flip you guys down so you can kind of see how I clean my brushes we'll speed through this and again from the bottom of my heart thank you for all of your continued support I'm getting the garbage can so my lovely husband does not have to do it when he gets home and I'm feeling like I'm in need of a coffee we're gonna make a quick Duncan run so it's pretty bad when I walk outside to get the garbage and I'm like oh it's not very hot today and it's 98 it's because it's been well over a hundred degrees for I don't know how long and today it's under a hundred so it feels feels like a fall day today no seriously it's just not as hot today I ordered my coffee ahead on the Duncan app I had a free coffee so I did a iced coffee with two cream and then I did the regular mocha syrup but I only did two pumps instead of four which I think is what comes in the medium coffee so that's what I ordered I think that's the only stop we're gonna make I'm a little tired today it was a crazy weekend I hiked a huge mountain in Tucson on Saturday with my bootcamp group and I even made a post in my Facebook group and on my Instagram on Sunday about how I did not want to go to the gym because I was just tired from Saturday but I went to the gym anyways then I was up at 4 a.m. today to do bootcamp so I definitely definitely need a coffee to make it through the rest of my day gosh there's one more update I totally forgot to share with you guys and it reminded me when I got in the car hang on I'm pulling up to get my coffee or to let them know that I'm here for my coffee hold please I'm waiting for her to come back remember in last week's what I eat a day I shared with you guys that I went to BMW and they told me that I needed new brake pads and they were unable to reset the sensor because I needed new brake pads and they wanted $1,000 for front brakes and $1,000 for rear brakes oh not brakes brake pads well Troy took my car to Firestone by our house actually had a nail in my tire so he took it there to get the nail removed and they did a complete brake inspection mind you BMW never took my wheels off never so they didn't actually look at the brakes they were basing apparently everything whole please again I have a pickup order for Jen anyways they never took my wheels off at all and Firestone like I said did a complete brake inspection I don't need brakes I don't need pads I don't need anything he said everything looks perfect so now I get to call BMW and see what I can do to reset the sensor because what happens is if I drive for too long my car automatically wants to call BMW support like it will start dialing and I'm like no no no no no so I need to call BMW again which I'm not looking forward to because honestly it wasn't the best experience the last time I went in there like the girl was pretty short and rude with me and they claim that I need brakes when I don't need brakes so Firestone was so nice and gave me all the paperwork showing that I don't actually need brakes so the brakes all good continues I'll keep you guys updated it's a good day my coffee from Duncan looks right just needs a little quick stir that's actually really really good you guys know sometimes Duncan fails me not today I'm hungry it's 11 I didn't have a morning snack because I had a little bit later breakfast I'm definitely hungry so for lunch today I'm going to have one of the turkey burgers that I made in Monday's meal prep if you miss Monday's meal prep video I'll link it down below for you 10 out of 10 these are super super good and then I top it with some of this Asian slaw you don't even need a condiment it is that good you can put this on a bun I think I'm gonna skip the bun because I want to have a peach we got these peaches at Costco in there so so so good and then I was thinking I might have some wheat then let's see if I'm still hungry but I'm going to have a peach turkey burger with some slaw so let me put together my lunch and I'll be back to show you exactly what I'm having so my lunch is my burger with some slaw I've got a peach and half of a serving of wheat then that's all I had left in the box I am so excited to dig into this alright I'm home and I'm taking full advantage of having a house to myself well Troy's gone me Palmer and Lola are gonna watch match me abroad and just chill for a little bit before I make my afternoon snack relax on the couch I mean what could be better than that Palmer Palmer oh yeah get your ball you want to watch a show come here come lay with me Palmer want to watch a show Lola yeah you don't want to show me dog Palmer you want to show yeah you watch a show all right afternoon snack time I'm having my yogurt bowl I have been craving my yogurt bowl I actually almost had it for breakfast then I was like no really bulk up on protein after your workout so now it is time for my yogurt bowl so if you've missed the last few videos where I've shared this it's my favorite thing in the whole wide world so you're going to need a yogurt I use the Chobani zero sugar actually you can use any yogurt I'm actually almost out of these so I don't know if I'll buy this or something else but really any Greek yogurt will do and then I like to top mine with fruit again any fruit I'm gonna do a blueberry yogurt so we're gonna do blueberries I always add granola any granola measure your granola out in grams I usually do between 10 and 20 grams this is a farmer's nut blend from Sam's Club and then I top it with some whipped cream any whipped cream right now I have the birthday cake from Sam's Club and then really what I love the most about my yogurt bowl is my chia smash so what chia smash is is this one's blueberries chia seeds dates and lemon so there's four ingredients really really clean healthy for you it's only 25 calories per serving which is a tablespoon and that's about what I put on top of my whipped cream on my yogurt bowl and it just adds this jammy yummy texture with the chia seeds and all the benefits of getting in chia seeds there's actually no sugar added in the chia smash as well so this is what it looks like literally looks like jam I buy mine off of Amazon I find that that is cheaper on Amazon especially if you buy the six pack of all the flavors than on the chia smash website which is really weird I've actually reached out to them to see if they give me a discount code for you guys and I never heard back so I buy it off Amazon I'll link the chia smash with the Amazon link that I go through which I found to be the most affordable so let me put together my yogurt bowl and I'll show you snack so here is my yogurt bowl with the yogurt blueberries granola some whipped cream and then the blueberry chia smash for dinner tonight I'm making pesto chicken tortellini and veggies it has a long name but it's only six ingredients so let me show you what you'll need you'll need chicken thighs you could also substitute chicken breast if you would like cheese tortellini either fresh or frozen cherry or great tomatoes sundried tomatoes pesto of your choice I actually picked this one it's only 150 calories per serving we're usually pesto's a couple hundred and then some fresh asparagus so easy prep for this recipe I cut this ends off my asparagus then chopped the good part as I like to call it in half diced up my sundried tomatoes cut cherry tomatoes in half and then slice my chicken thighs into strips I did remove as much fat as I could so in my caraway skillet you guys ask a lot about my pots and pans they're from caraway let me tell you worth every penny I'll link caraway down below for you to the skillet I am going to add my sliced up chicken thighs and my diced up sundried tomatoes and we're going to allow these to cook together for about five to ten minutes once the chicken is cooked through we're actually going to remove it from the skillet put it on a plate and then we're going to add our asparagus to the hot skillet I also have a pan over here of water coming to a boil to cook the tortellini go ahead and season your asparagus with some salt and pepper and allow it to cook down once your asparagus is cooked we're going to add the chicken and sundried tomatoes back into the skillet and just allow those to cook together for a couple more minutes then we're going to add in a quarter cup of pesto one cup of the tortellini and our tomatoes stir that all together and allow it just to warm through let that pesto really soak in to the chicken asparagus and tortellini so here is my dinner doesn't only look good but smells really really good I love pesto I love basil so the recipe makes only four servings so you get a good amount of the tortellini chicken pasta we're getting in some veggies and lots of flavor with that pesto so let me go ahead and put points calories macros here on the screen for you dessert time my favorite time of the day is dessert heads up I eat dessert every day it is something that is sustainable for me I've done it throughout my entire weight loss journey if you told me I couldn't have dessert that wouldn't be sustainable for me so I just make sure that I'm able to incorporate dessert daily so tonight we're having ninja creamy ice cream this will be my second protein supplement of the day I have two protein supplements every day that's a protein shake bar powder water whatever to help me get in my protein I have a pretty big protein goal and I need those two supplements daily to reach it so today's second supplements coming in the form of ice cream I did an entire ninja creamy video actually two of them I'll link both of them down below for you this the second video I did all protein powder based ice cream and that's what this is so what this is is one cup of Fairlife chocolate milk amazing you can actually make ice cream just out of this literally pour this in freeze it blend it in the ninja I like to add extra protein of clean simple eats you guys know this is my favorite protein powder and today's flavor is German chocolate cake one of my favorites it has almond it has coconut it's so rich decadent chocolate and these two together make the perfect ice cream I've gotten a few questions on if I add pudding you don't need it all you need is the Fairlife milk and the powder and then I just froth it up with my frother I'm actually and then you freeze it for 24 hours so I actually made this base yesterday so I pop this in the microwave for 30 seconds put it in my ninja creamy I don't know what we're gonna do for mixins I may mix in some pecans I think I have pecans I'm not quite sure what mixin I'll do but I always like to do a mixin top it with some whipped cream and it is like Dairy Queen ice cream with protein I mean literally equally as good and right around 200 calories here's dessert I decided to go ahead and do just a tiny bit of whipped cream and these are the salted caramel yum crumbs I'm obsessed obsessed with yum crumbs I share these in quite a few videos I'll link them down below for it with a discount for you so good actually here let me show you I have a lot of them because like I said I'm obsessed with them but this is what they look like they're a little like bits like dessert bits that you can use to top yogurt this is the berry blue and tonight I use the salted caramel I have a lot because you can buy a sampler pack with all 20 flavors for like $20 highly recommend this is like two points worth of the yum crumbs so I'll go ahead and put points calories back first here on the screen for today's what I eat today on WW I hope you enjoyed coming along with me today seeing all the good food that I ate the dinner was absolutely fantastic don't forget I'll link my recipe website at the top of the description box for you all the other links for the things I shared with you today nutrition coaching don't forget to sign up for personalized macros and calories game changer when it comes to weight loss and then of course I have coaching for accountability or to ask your questions links and discounts to my other favorite things and come join our Facebook group we would love to have you happy Wednesday friends I hope you have an amazing day and I'll see you in Friday's weigh-in