I'm delighted to introduce another talk by Shui. Shui also gave a lecture at last week's Colloquium. Thank you so much. And today she's going to talk about can rain and wind from MJL help starting El Nino. And this is work she has done together with Jaglyn. Oh, I missed it. And who was one of the Colloquium participants? Shui, welcome. And thanks for your talk. Well, thank you, Judas. And thank you, Anish. And Judas, it has been a great program and workshop. And thank you for the invitation. So we have opportunity to discuss a little more in-depth about this particular work. And mostly is Jaglyn's work of her PhD thesis. This just part of a PhD thesis, but she's going to be continue on quite this. And a lot of these results are still kind of in the early stage, but the goal in this particular study is really try to understand the physical processes and especially the multi-scale characteristics that from the rain and wind from very high-frequency phenomena. And that organized it into the MGO timescale, which is intracisional and upscaling to Enso timescale. So without further ado, let me just start this process. I'm going to turn off the video just to save the bandwidth, see if I can order screen. So somehow, okay, all right. So what is MGO, right? So we often wanted to check how simple can we get? So this is kind of a thing that both lots of the current website put up for explaining this. So as you can see this person says, well, it's rain tomorrow, MGO is in phase one. And then they say, are you sure? So let's check, blah, blah, blah. So, you know, you can see the MGO getting into this sort of a common space of science. I'm having a hard time to advance my, okay. What is Enso? This is the NOAA's website and talking about Enso. He's a suite, it's another Oninu. And Oninu is a weather pattern that occurs in the West Pacific Ocean, but it is so big that it affect global weather all over the world. So there's a common theme here. These two cartoons link something that we are talking about this phenomenon, that's rain. So somehow these rains seem to be a common theme in this, but we haven't really studied what's the rain in the air sea coupled system that contribute to this multi-scale air sea interaction that actually help transfer scale from the high frequency to low frequency. But seriously, so this is kind of a things you can sort of look up and has been showing many times before. So MGO is this East War propagating system with strong westerly windburst. And it's on the intracesional time scale. It's a 30 to 90 days. And then if you look at Enso again, you see these rains that are from West Pacific toward the Central Pacific, eventually moving on to the West, the East Pacific. And during this much longer time scales in annual two to seven years, but it certainly have this ocean basin scale property of rain, SST and the upper ocean thermal client and so on and so on. So MGO has not been drawn this type of things on the ocean counter apart until I saw this figure on a website that it was drawn by the, I think it's a national weather surfacing boulder. And I have to say that I was really impressed by this cartoon and I was to find it also who the actual person drawn this. But this is a depiction of MGO in the tropical Pacific ocean. And you can sort of see the way they draw based on MGO active phase, surprise phase and ahead of MGO. So the important things I want to draw your attention is also the ocean part by the upper ocean, they're looking at temperature anomaly. So looking at a warm ocean anomaly underneath MGO. And the same time they're drawing these propagation of a Kevin wave and so on and so on. There's quite a lot to it. But the important thing is really connection to this part that MGO connection to INSO and this is the Minio 3 and 4. But the question in this diagram, obviously this is a very nice depiction. But in fact, these phenomena do not occur simultaneously as this thing is drawing. In fact, MGO when you see the ocean warming, MGO already passed to its active phase. So this is where this study is examining the period time when the MGO is active or was specific. How does in time that influence the upper ocean warming that eventually pushing quite a bit of warm water toward the central Pacific. So keep that in mind and you can see the currents that they're drawing there. And I will address this because this part is actually different than we find recently from both observations and the modeling work. So this is the way that we track MGO because in order to study the detailed MGO impact, we need to look at the MGO rain which I presented this in the lecture and just repeating this, that we are tracking the precipitation associated with winds, surface winds. So clearly there's enhanced the precipitation associated with MGO and also wedged winds. These have really sort of a strong impact on the ocean part. And then produce something very interesting that kind of induce this multi-scale sea interaction process. So using this method, this is based on observations. So we are looking at the observational data to see how much of this MGO in observations you can associate with the insole or this outside of a oninu in the central Pacific. So in this paper, Jacqueline and I put together for using over 20 years of data, well, first we kind of looking at particular each events. So this is to the left corner here. Can you see my cursor? Yeah, we can see each. Right, so you can see the multi-MGO event that this particular year 2018 that associated with strong winds and it's this warming toward the central Pacific. So basically this, we call it the warm pool eastward extension is a coincide with this turn of the oninu to oninu phase. So this is where we refer to as onset. So looking at this warming, maximum warming occurs after MGO. So that's really a key factor you should keep in mind. Then if you look at the 20 years data that this 20 years and then you can see the six oninu event, right? It's all preceded by a very strong and a persistent MGO event marked by this, right? We've done statistics in this particular paper and the really convinced that MGO has quite to do with this eastward pushing of the warm pool, which is this magenta color and that's the actual SST compared to climatology. It really is a significant. So a key finding in that, which remember I mentioned the timing of this. So if you look at MGO induce the warming spatial space, then during the MGO, there's kind of warming there because certain process I'll get to a second. And then you will see the central Pacific warming is the largest. If you subtract the two, you get to see the projection of the MGO warming that getting into the in, so the oninu three and four space. So that really tells you the post-MGO warming is actually play a central role to this. So just quickly as review, the MGO induce our pro-ocean dynamics, both introduce the westerly winters, induce the cabin wave, which has been documented this study a long time ago. And also a long time ago during total core, we actually observed MGO induce precipitation and wind can actually induce a pro-ocean barrier layer that actually kind of blocking the thermal upwelling and the wind influence to the up-ocean that help the warming and that you get the maximized surface solar heating during this phase. So this is all well-known effect. So then we start using a model, couple of model to examine the physical processes. So what is going on in terms of MGO and warming, right? So this particular model that we have coupled the atom sphere, which is a wharf and the ocean as ocean, it's a high calm circulation model. That's our model domain. We have done experiment. I don't want to go through any of the details so you can read these later on. And we assimilated this over many months of this year up to several MGO event up to the onsite of the ENSO. In this particular study, we actually conduct experiment. We want to know what's the influence of the precipitation and coupling to salinity that have impact on this particular mechanism that we're talking about here. So just quickly, if you look these period of time that our couple model simulation of ocean temperature and the salinity, you will find this warm pool. This is the temperature. The warm pool has this eastward propagating properties and is associated with the cabin wave usually induce this steepening of thermal climb. And if you look at the salinity is clearly showing the fresh pool propagating eastward. And this fresh pool actually contributed quite a bit to this barrier formation as well. So again, there's a lot of details on the figure. So not to worry too much except to say that these colors now is looking at a difference between the control simulation and the one we removed the precipitation and the vibration coupling. So clearly the impact of a rain has a very large impact on the salinity which means the fresh water and warming of the ocean. And it's very clear physical mechanism that tells us that the fresh water pool is definitely play a central role here. Then if you follow a particular NGO event in the middle part that you will see this very strong fresh water pool propagating eastward with a positive velocity which means this water itself is moving against wind. This is a new result because prior to this we haven't realized that this big fresh water pool is propagating against the wind which means this is really driven by uproaching dynamics. And then it also accompanied with these very strong warming, the eastward propagating warming. So in order to really see this multi-scale process that you will have to look at a detailed process in terms of we separate the west Pacific, central Pacific and east Pacific. So not worry about too much about the details except to say if you look at the temperature the red is the one from a control simulation minus one without the salinity coupling. And then you can see the one in control simulation with fresh water definitely have this warming effect and the diurnal cycle heating during the warming process that actually have all these large warming kind of associated with this shallower of the mix layer, shallower of the barrier layer, ocean barrier layer. And this warming is actually under these cities not under MGO, it's really post-MGO. So if you look at the central Pacific, east Pacific that warming definitely occurs that the MGO didn't reach this far but it's through the uproaching process itself. So I don't think that, huh? You can wrap up in two minutes or so. Sure, I hope so. Let's not worry about this. All I want to tell you that we did a detailed budget calculation try to figure out what's driving this occurrence, westerly currents against the wind, right? So basically Yakhlin has did all the calculations. So we will find this one particular term in the uproach that drives the ocean current is a pressure gradient. Okay, so these each terms that are displayed here but I want to come to this particular slides to show you that. So first of all, we want to check is the model actually be validated by observations? Sure enough, we have a particular moring at 165. So this is a time series during this event. So basically, as you can see we don't have detailed measurements of freshwater but enough to tell us the suppression over this period of time and warming during this period of time. And very importantly, that there is observed jet and this particular jet has very strong speed this as a centimeter per second which is very similar with what model showing and model shows you the mechanism that is really driving through, not through wind stress or anything else but the pressure gradient of the freshwater versus the salty water in that region. So basically this is come to the summary of that. So the things I've mentioned before so from the Central Pacific, the West Pacific we have these kind of a physical mechanism of rain in those freshwater. And then this thing will propagate eastward and during this time, the MGO kind of subsided the precipitation part but then under the easterly wind this water part become very much on its own moving eastward and driven by ocean, upper ocean dynamics. So during this time, as soon as we're moving the SSD gradient toward the Central Pacific the treat winds start relaxed. And then at a later stage after months, several MGO events you will see this, the warming over the region where the annual started getting onset. So with that and some of the results are summarizing some manuscripts that we've been writing. So in summary, I guess we answered that question we did convince ourselves the rain and winds from that MGO can help start a new event. So this, the coupling precipitation and the evaporation and salinity it really play a very, very important role for Earth's system modeling people that I think you really want to make sure this part it's resolved in the model then in combination of the many things that we can I guess I'll end this last show, right? I don't know, say sorry. Then the combination of high fruits, currency phenomena and then our portion dynamics like deepening of a mixed layer and the shoaling of the barrier layer all play a very important role after several weeks and then several events can accumulate over months to leading to the warming. So if we can do this well then we believe Angio is a source of predictability can really bridging the weather and climate from the high frequency to low frequency phenomena. So Yaqui is going to be doing her future work using CSM2 to looking at a multi-year event. So thank you, that's all I have. Thanks very much, Shui. Thank you for this comprehensive talk. I learned something new each time I listened to it. So we have the first question from Pemi. Pemi, go ahead and unmute yourself. Yeah, Shui, thank you very much for the great talk. My question is about the MGO dipole structure. So the MGO in a normal sense it has also active and the suppressed phase and suppressed phase may have the opposite wind direction and rain. So how does the suppressed phase play a role in this mechanism? So that's a good question. So if you can think of MGO kind of always like preceded by a suppressed phase and also after MGO is a suppressed phase. So in fact, during that suppressed phase it's the most warming occur. So we call the post-MGO warming. And then that process is describing this particular study. So MGO suppressed phase is very important in that way for Central Pacific, the West Pacific, Central Pacific because that's time when we have a large warming and the post-MGO suppressed phase, the freshwater inject into ocean can stay alive by itself for another several weeks and two months. So I do think that it's a part of this whole dynamic system. It's a part of the air-sint action process that it has not been examined before. So certainly has this important role. Thank you. Thanks. Any other questions? So I had one. Sure. Thanks Shui, a great talk. I was wondering about the 2014-15 failed El Nino versus 2015-16 where we had the big El Nino event and was there this pre-precipitation of operation salinity coupling that actually happened in 2015-16 and did not happen in 2014-15 when we had the failed El Nino? I guess how important is this event for like the big El Nino events like the 97, 98 and the 82, 83? Yeah, that's an excellent question. And I don't think these sort of a totality of the in-sole El Nino events can be explained by one particular phenomenon either so basically if you can think of an in-sole itself is a dynamic system can exist on its own independently of MGO, MGO also exists, right? So independently they are interacting in the real world as we heard that sometime model having problem is how to superimpose of the two dynamic system. So I do believe a lot of times we have a failed MGO in-sole or not perhaps have something to do with this trigger mechanism. This is a large scale, maybe ready to go but we're lacking of a trigger mechanism and we sort of start looking at the high frequency phenomena MGO like several months before the in-sole onsite they do have a different frequency and intensity. So indication is that this trigger mechanism is very important and how that two dynamic system interacting in time and space and I think it's important and certainly hoping that community pay attention to we can use much more sort of longer time scale to look at the entire two decades and see what happens. Thanks. Thank you. Thanks so much, Shui. So now we're gonna go to


Good morning, welcome to today's What I Eat in a Day. I just got home from boot camp. I didn't film in the car this morning. I was getting my life together on my way to boot camp this morning. I just completed the longest hike I've ever done on Saturday. So I was a little bit sore this morning. I wanted to take some Tylenol, get ready to go to boot camp. So I just didn't film in the car. I'll fill you guys in on my hike a little bit later today. But I did get home, finished up my protein coffee for the day. I do make a protein coffee every morning. Four shots of espresso and a shake. Today I use the Premier Protein vanilla shake. So I finished that up. While I finished getting ready for the day, I'm wearing my new orange tank top from Old Navy and the black athletic shorts that I hauled in my Old Navy video that went up on Sunday. If you missed it, I did a whole shop with me, haul of spring clothes from Old Navy. I'll link that video down below for you. But that's where my tank top and my shorts are from. And like I said, I'm ready for some breakfast. I'm pretty hungry after my workout. So I have some of the simply hash browns. I cooked these up just the other day. I always just cook the entire package and then I weigh out my serving and warm it up. It just makes it a lot easier. So I'm going to put together my breakfast protein bowl. This is something I love. It's a great way to get in a lot of protein first thing in the morning. So again, so it is a serving of the hash browns. You can use any hash brown. I prefer simply hash browns. One egg, one of the chicken and maple sausage patties. Again, you can make the bowl however you would like. This is what I like to put in my bowl. And then I do between a quarter cup or half of a cup of cottage cheese for the extra protein. This is protein packed. It keeps me nice and full and it's perfect after a workout because the hash browns will give us some healthy carbohydrates. So here is my little protein bowl. So I have one serving of the simply hash browns, a quarter cup of cottage cheese, one egg and one of the chicken sausage patties. Like I said, packed with protein. I'll put all the information here on the screen for you. So I thought, while I ate my breakfast this morning, I will tell you with my bowl, I like to mix my egg, the cottage cheese and the hash browns together. It's literally the perfect bite. But I thought I could tell you a little bit about my hike I took on Saturday. I know a lot of you have wanted updates on the guy that comes to boot camp and a lot of you also have been asking if I have any new information on the scam of my old fitness coach. So this hike I took on Saturday was with my boot camp group called Seven Falls at Sabino Canyon. It was the longest hike I've ever taken. It was the most elevation gain I've ever gotten on a hike and it was 10 miles long. It's called Seven Falls because you actually have to go through six waterways or pass through six waterways before you get to the seventh, which is the actual falls. It was the most beautiful hike I've ever taken. I did not feel like I was in Arizona at all. It actually reminded me of the Pacific Northwest where I'm from. It was absolutely beautiful. It was really, really long. It was a little over five miles. It was about five miles each way. And like I said, the most elevation gain that I've ever done on a hike, it was gradual elevation gain. So it wasn't like when I hiked Pocachu Peak the top of that mountain. That was very, very different. But this hike was exceptional. It was a non-scale victory. It was another thing that I was just able to check off my bucket list of something I really wanted to do. So I'm really, really proud of myself that I did the hike. I posted pictures in my Facebook group and also that I stayed in zone one, which is the lowest zone of cardio, almost the entire hike. That means that my heart rate really didn't get very elevated, which is a really good sign that my cardiovascular system is great. So it was just a big win overall. Lots of non-scale victories. It was an amazing time with my friends. We went to lunch after we had burgers at this place called Zin Burger in Tucson after. It was just, it was a fantastic day.  Quick update about the guy at boot camp. So yes, he still drives through the parking lot every single day. We have decided that we're not going to reach back out to the police because it really doesn't seem to have done much good up until this point. He doesn't bother us. He just does his loop and leaves. And like I said, Julia is convinced he's playing Pokemon Go. So we're just gonna let it go as long as there's no other issues or encounters that are concerning. We just do our thing. And we're gonna leave it alone for now. But of course I'll keep you guys updated if anything else transpires from that. And then about Brenda, my old fitness coach, nothing else has come about from that. However, quite a few of you have done your own research and have sent me information. I am still in contact with Nicole. The next step I think for us is to file a formal complaint with the attorney general of Texas. I just haven't had a chance to do that yet. So it's on my list to do this week. And that's another thing I will keep you guys updated about. But speaking about working out and fitness, I am ready to share with you what I've been doing for my workouts because I've been using this particular app in this program now for almost a month. And I'm absolutely in love with it. So I utilize this app for my workouts on Thursday and Saturday. And then if I go to the gym on Sunday, I do the workouts through the app on Sunday as well. So this last Thursday I was in the gym. Now I wasn't there Saturday because I was taking the hike. I was in the gym this last Thursday. I filmed my workout. And then when I got home, filmed an update on the app. So I'm going to go ahead and insert all of that here for you. As promised, I'm so excited to finally be able to share with you the fitness app that I've been using now for just about a month. I have fallen in love with it. So many of you have been asking what I'm doing for my fitness routine and for nutrition and coaching. I have been using the app Copilot Fitness. I wanna thank Copilot Fitness for sponsoring this portion of today's video and for giving me the opportunity to test out the app because it has changed my life. You know that I have been through the ringer when it comes to online fitness coaches, never being able to find anybody who would answer me promptly or really help me reach my fitness and wellness goals. That's until I found Copilot Fitness. Had an extreme lack of guidance throughout my fitness and nutrition journey. And that's a popular roadblock that Copilot Fitness fixes. Not only is everything done through the Copilot Fitness app, you have a personal coach assigned to you that helps you navigate the app, your fitness journey, your nutrition journey and is available anytime that you have a question or need support. I just finished my first Copilot workout of the week. I actually utilized the Copilot Fitness app two to three times per week for my strength training workout. There are so many features about the app that I love. Copilot Fitness gives you a unique fitness program that's completely tailored to you. Your schedule and your available equipment at home or in your gym. You'll get step-by-step workouts, a dedicated fitness personal trainer and progress tracking through the Copilot Fitness app.  And will submit your form to your coach for correction if needed. That way you make sure that you're getting the most out of your workout and of course not injuring yourself in the process. Once you sign up, you'll have a video chat with your certified fitness personal trainer to get to know each other and discuss your goals, experience and any physical limitations you might have and then they'll design a plan to help you. I have Kaylene as my coach and I love her. She is so sweet, she's so knowledgeable. When I send her a message through the Copilot Fitness app, she responds within hours. She corrects anything I need corrected. We've had to make some tweaks to my workout. We've made some tweaks to my nutrition and she's navigated the journey with me step-by-step. Copilot Fitness makes it easy and fun.  Everything is planned by your personal trainer who gives you support, encouragement and feedback on your form along the way, all for a fraction of the price of in-person training. As you complete the workouts, your personal trainer will adapt your plan to push you forward towards your goals. And if you have a question, they're just a message away. With Copilot Fitness, you really get to learn to focus on what's important for you today. Do you not have access to a gym? Do you not even have access to exercise equipment? Your plan is tailored specifically to you from your coach. It also helps you build long-term habits and be consistent with your workouts. I have my app set up for me to log my sleep every day because that's something that I, it will prompt me daily to log my sleep quality. Working with Kaleen over the last month, I've really been able to correct my form in the gym so that I'm maximizing my workouts. I'm also able to really maximize my nutrition. My calories have increased in order to accommodate my fitness activity level. And that has been really game-changing for me. Something that I wouldn't have been able to piece together without Copilot Fitness. So excited to share with you that Copilot Fitness has offered a free two-week trial. Yes, a free two-week trial. You will be set up with a coach. Your workouts will be given to you. Your nutrition will be given to you. You'll have full access to your personal trainer and you'll have full access to all of the features of the Copilot Fitness app. My link for Copilot Fitness down in the description box to access your free 14-day trial. So your 14-day trial is over. You have the option to continue with the Copilot Fitness app. This is exactly what I did. I utilized my two-week trial and then signed up to continue to be part of Copilot Fitness. Truly, this is the best fitness and nutrition program I've ever done. And you know that I've had several coaches in the past and Copilot Fitness, like I said, has changed my fitness and nutrition game. I'm really loving the app. It is a fraction of the price of a personal trainer and you get all of the benefits of the app. So again, I will link Copilot Fitness down below. Click the link, take advantage of the 14-day free trial and let me know down in the comments if you sign up for the 14-day trial. And once you've been using Copilot for a while, let me know how it's going for you. And I'll continue to share my workouts with you. I'll continue to share my thoughts on the app but I love, love, love it. And this is something that not only is going to keep me consistent but something that's affordable and that I can continue to do long-term to reach my goals. I just finished breakfast and I'm going to mix up my one-up nutrition peer rebuild. This is in the flavor of strawberry watermelon. This is a creatine supplement. So it's something that I take on the days that I go to boot camp or the days that I work out. It actually tastes really good and you're getting in all of those post-workout benefits. So I just add a scoop to my cup, fill it up with water and add some ice. I also love their BCAAs. I usually take those as well. So I do my creatine in my first cup of water and then my BCAAs in my second cup of water. So I'll link one-up nutrition down below for you. I do have a 20% off discount. Now I'm going to take the rest of my supplement. So I have my water ready to go. I do take a vitamin D supplement. It's this little pill right here. Every single day it really helps me sleep especially through perimenopause and it also just gives me the vitamin D that I'm missing. So I take one of those and then I also take the Motivate Probiotic. I love this probiotic. It's affordable. It's effective. This is the 40 billion probiotic. So I take one of those every single day. Again, that's from Motivate. I do have a 20% off discount for Motivate. So I'll link it down below for you. But I take the probiotic and then I take my detox. This is something I've been taking from Motivate for a well over a year. I have the regular detox and I have the detox light. I do go back and forth between the two just depending on how much detox I feel like I need. Basically what this does is it helps keep things regulated. If you know, you know. If you eat a high protein diet that can be a little bit tough and the detox or the detox light is just going to keep things moving so that you're your healthiest self. It also helps regulate your gut bacteria which again keeps things regular. So there is a difference between the detox and the detox light. In a nutshell, the detox regular is a little bit more stronger than the detox light. So again, it depends on what you're looking for out of the supplement. Most days I take the light but I do take the regular detox at least twice a week because it does have a little bit of extra benefits in that area. So today I am going to go ahead and take the regular detox along with the Motivate probiotic and my vitamin D. So Motivate detox is designed specifically to help you beat the bloat. Gives you a strong full body cleanse with digestive support. So it definitely helps you reach your weight loss goals. The number one supplement for a better number two supports digestion, helps absorb nutrients, supports weight loss and helps cleanse your gut. It contains digestive ingredients such as cascara, sagrada, aloe's, senile leaf, flat seed powder, licorice root, MCT oil and lactobacillus acidophilus which helps support your digestive health. Again, the regular detox in the black bottle is designed for strong cleansing effect. Detox light is if you don't have any issues with regularity and you're simply looking for mild digestive support. Oh, I know, it's your baby. It's your baby, can you get it? It's your baby, come on. A little shopping on Amazon. I actually ordered four things. The other thing I already put away, it's just cleaner for my timeco mop. But this right here, I'm really excited about. This is a little stepper that I actually ordered. I'm going to show you how to do it. I'm going to show you how to do it. I'm going to show you how to do it. That I actually saw on Instagram and I thought, I need that. I need that for my house, for at home workouts. And then this is some shelving that we're going to put up together in my office. I never had a power bank for my phone. And with my traveling and everything, sometimes there's not an option to plug my phone in and charge it. Plug my phone in and charge it, especially on the airplane. And I always wondered why I never invested in a power bank. So I picked this one up off of Amazon. Super, super affordable, had really, really good reviews. So let's unbox the little stepper. I'm really excited for that and my shelves. I'm going to make a quick coffee. I'm ready for my second cup of coffee today. And I'm going to make my lavender Americano that I duped from Starbucks. So I have the lavender milk tea powder. I buy this right off of Amazon. It's definitely a dupe to the lavender powder at Starbucks. I measure out 30 grams, which is 130 calories. So there is sugar points calories in the milk tea powder. And then I add about a tablespoon, and a half of half and half. I'm going to pull four shots of espresso from my espresso machine and make up an iced Americano. So I'm going to weigh out 30 grams of the lavender milk tea powder. Then I'm pulling my shots of espresso and I just add those warm shots in with the powder and mix it up. Add in my half and half and then top it with some ice. Cheers, so good. Like I said, I will gladly take the points, the calories, the sugar, it's amazing. Oh, and I will link the lavender powder in the description box. I got it right off of Amazon. So here's the little charger thing. This is really cool. It comes with USB and a little case to hold it and direction. So I'm excited to have this. Like I said, sometimes I just need a charge and I don't have the option to plug my phone in. I'll link all of this down below for you. Okay, so these little shelves, I have a sole purpose for these. It's something I've actually wanted to do for a while. It's here in my office. Ooh, these are really cute. Sorry, the dogs are playing if you can hear them. So here is what the shelves look like. So what's really cool about these is, first of all, I love the color of these. It's the gray kind of aesthetic that I have in my office and what I wanted was this little bar right here because I'm going to use these for my perfumes. Right now my perfumes are in our bedroom closet and I want to put all of my makeup, all of the things I use to get ready here in my office, my vanity's behind me. You can see where the clock is on the wall. I think that's where I'm going to put these shelves and we'll figure out how we're gonna lay it out, but it came with a two-pack and what's cool too is you can put the shelf up like this and use this in a bathroom or a kitchen to hang a towel on. That's what it showed on Amazon, but I'm going to install them this way because I want this to hold my perfume. So it's a two-pack of the shelves and it comes with all of the hardware. So the clock is above my vanity right now and there's no battery in it. I mean, I don't even really utilize the clock at all. So I was thinking of either taking the clock down completely or moving it and then placing the shelves here instead. So I'm thinking shelves like this maybe and then the clock over there or the shelves on this side and the clock over here. I love it. So I put the two shelves up with the help of my lovely husband. Put my clock just kind of right back in the middle. I actually put a new battery in it. So we'll have a working clock now. So I'm going to go ahead and grab my perfumes. I'm going to place them on the shelves and I think that just looks a lot better. And like I said, just takes everything out of the closet and keeps it all in this one space. I love it. So I put all my fragrances out. That way I have them all on display which makes it really easy for me to choose my fragrance for the day. I think it looks really nice above my vanity. And like I said, it just puts everything in my office and in my beauty space. So here's the little stair stepper thing that I got. It's from the brand Vital Leap and I got it on Amazon for such a good deal. It actually had really, really good reviews. And I think I got it for $50. So you can keep track of your time, your step count and your calories burn. So you can set the amount of time that you want to do the stair stepper, how many calories you burn and then how many steps you get in. It also came with a mat to put it on which is actually really nice.  So the band would hook to the front. I think, yeah, the band hooks right here to these two pegs. If you wanted to do a band workout, you could hook the bands and then move your arms like this when you're on the stairs. But I thought this would be perfect for days that I can't get outside, go to boot camp, go to the gym. And it's also great if I'm like, if I'm in my bedroom watching TV, I can actually get in some steps or here in my office. You can adjust of attention, everything. This is awesome.  I think that's going to be... Ooh. What you doing? You climbing 12 walls? Anyways, I think it's gonna be really good for just getting in some steps wherever I need to get in steps. It's super compact. I'm just going to throw it in the closet here in my office. I love it, it came with the mat. Really cool, really, really good purchase. So like I said, I'll link everything I got down below for you. I'm going to make avocado toast for lunch today. When we took our hike this Saturday, we were talking all about our favorite recipes for avocado toast. And Julia, my boot camp instructor was sharing her favorite recipe and I made it on Sunday. It's amazing. So I'm going to make that for lunch today. So for the avocado toast, you'll need bread obviously. I'm going to use the seven sprouted whole grain bread from Imperfect Foods. I really like this spread. It's 100 calories. It has six grams of protein and four grams of fiber. So it's a good sprouted bread and it's a good size slice for 100 calories. And then I'm going to use this entire teeny tiny avocado. Usually it's between 30 and 40 grams but we'll weigh it out on our food scale. I'm going to top my toast with a teaspoon of real delicious carry gold butter. And then you need a hard boiled egg. So I'm going to mash up a hard boiled egg. So you have to mash it. That's part of the avocado toast. And then I'm going to drizzle on top balsamic vinegar. You can use anyone that you want. This is the orange dark balsamic. It's so good on the avocado toast. So let me show you how I put it together. All right, I'm going to get my toast in the toaster. I mashed up my avocado. I'll weigh it out when I put it on the toast. And then I also mashed up my one hard boiled egg. You can do as many as you want but one actually fits perfectly on this toast. All right, our toast is ready. Going to add my teaspoon of butter. Zero out my scale. I have it in grams. And I'm going to go ahead and spread the avocado. So it's 43 grams of avocado total. Spread that right on top of the butter. And then we're going to spread our hard boiled egg on top of the avocado. And then drizzle about a tablespoon of balsamic right on top. Look at how amazing this looks.  So I'm going to start with this. I'll let you know if I have anything else for lunch. It's afternoon snack time. I'm actually pretty hungry. Surprisingly, that avocado toast held me over for about two and a half hours. And now I'm starting to get a little bit hungry. And I really want a yogurt bowl because I have a super fun dessert for you guys tonight. I found a new product to make ninja creamy ice cream out of. Actually, you don't even have to have a ninja. You can use it to make ice cream without a ninja, but it's packed with protein. And I made ahead some, I made ahead an ice cream base. So I'm excited for that for dessert. So I'm going to do my yogurt bowl for afternoon snack. So I have a two good lemon yogurt. These are seasonal. They come out in spring. They leave it at the end of summer. It's one of my very, very favorite yogurt. So I'm going to do lemon yogurt. And then I'm going to top it with half of a cup of fresh blueberries. And then I've been loving this Kettleena Crunch Pairings that I got from Netrition. This is the blueberry muffin cereal. I'm going to do half of a cup. So I'm really going to load it up because that's going to give me 10 grams of protein. And then I'm going to do one tablespoon of my chia smash. You already know I love my chia smash. It just adds this jam like consistency to the yogurt bowl. So good. You can buy this on Amazon. I'll link it. You can also buy it at health food stores. And then I do have a discount code for Kettleena Crunch if you go to their website directly. And then you can also buy it on Netrition, like I said, and I have a discount for Netrition. So I'll put everything down below for you, but let's make a yogurt bowl. For dinner tonight, I'm making steak pan steak fajitas. I'm so excited for this. Ben craving fajitas. So let me show you what you'll need. You're going to need some steak. I got top sirloin because it is a lean cut of steak. So it's less points, less calories. You'll need between a pound and a half and two pounds. I'm going to do three bell peppers, just for all the different colors. The more bell peppers on the sheet pan steak fajitas, the better. You'll need a red onion. I'm going to substitute the siete carnitas seasoning in place of the seasonings the recipe calls for. So I'll have the original recipe linked, but this is going to save me some time. And I really love this seasoning. You'll also need lime juice or a fresh lime. And then tortillas of your choice. I have these car master flour tortillas. And then I'm going to do some Greek yogurt in place of sour cream because we're out of sour cream. And then some light shredded cheese.  So the first thing I'm going to do is slice up the bell peppers and the red onion. And then we're also going to slice up the steak against the grain. So I added all of my diced up bell peppers and onions to a sheet pan sprinkled half of the seasoning on the veggies. I sliced up all of my steak as well. And then I have the other half of the seasoning will sprinkle that on the steak. I'm going to put this under broil for about eight to 10 minutes or until the veggies have really started to cook down. So I went ahead and slid the vegetables over, added a little more seasoning, added my steak. Now this is going back in the oven under broil until your steak is cooked the way that you like it. I did kind of flip the onion. I did flip everything as it was cooking. Steak fajitas are out of the oven. Ooh, I'm so excited. I've got two tortillas for Troy. One low carb tortilla for me. Let me go ahead and make up my fajita and I'll be back to share points, calories and macros. So here is my dinner. I went ahead and made up one steak fajita. Just put the Greek yogurt on the bottom, steak, veggies, and some cheese. It's dessert time and we're having ice cream. Like I mentioned, I found a new product. Actually one of you, one of my subscribers let me know about it, said it's absolutely amazing. I hemmed and hot on ordering it and then I decided to bite the bullet. And if you ordered four bags, you got free shipping. So I went ahead and just ordered four bags hoping that it's good. I have not tried it yet. So I'm hoping that I didn't make a bad decision buying four bags, but it's this right here. And this is from the brand Fit Creamery and it says fit sweet ice cream mix. So there's vanilla and there's chocolate, 90 calories, less than one net carb, 16 grams of protein. So instead of worrying about using a protein shake or protein powder, you can get this and it's the actual full ice cream mix, 90 calories, 16 grams of protein, low calorie, low net carb, low lactose, high protein, keto friendly, no sugar added, gluten free and suculose free. So if you are sensitive to suculose, you can pick up Fit Creamery because there's no suculose. It has 23 carbs, only one and a half grams of fat in three scoops, which is 90 calories. There's nine servings per bag. So you're going to get nine pints of ice cream out of one bag.  That way I can get a whole chocolate vibe and I'm definitely feeling chocolate today. So again, I mixed it up with one cup of Fairlife chocolate milk, three scoops of Fit Creamery and then for my mix in, I'm going to do these mint chocolate chips from Choc Zero. Ooh, these are so good. You can also use Lily's chocolate chips, but these are going to give me chocolate mint ice cream. I'm so excited. So here's what my pint looks like. I'm actually going to take this out of the freezer and let it sit on the counter for about 20 minutes or so. It spins a lot easier and then we'll add in our mint chips at the end. Now I did send a message to Fit Creamery on IG on Instagram and ask if they had a discount code or anything. I have not heard back from them yet. So if I hear back from them by the time this video goes live, if I can score you guys a discount code, I will, I'll put it in the description box, but I just ordered right off the Fit Creamery website and I want to say that I did get a discount that the website popped up and offered, but I'll put everything down below for you. As I turn out all the lights, all I want from you is to listen and remember the good times. If you think out all that we leap out, is that weird you're feeling blue? Thank you for joining me for today's What I Eat in a Day. I hope you enjoyed spending the day with me, finally learning about Co-Pilot, the fitness app that I am literally obsessed with. I love it so, so, so much. Don't forget to use the link in the description box for a free two week trial, setting you up with a coach. Everything you need to get started will be in the description box as well as everything else I shared with you in today's video. Also, there'll be nutrition coaching as well as links and discounts to my favorite things and my Facebook group. It'll all be in the description box and if you enjoyed another What I Eat in a Day, give it a thumbs up. Subscribe, turn your bell on because we do this video every single Wednesday. Happy Wednesday, friends. Have an amazing rest of your week and I'll see you soon.


An International Olympic Committee president Thomas Bach says the Tokyo 2020 Olympic Games have been a success, giving the uncertainties surrounding the postponed event because of the COVID-19 pandemic. For the whole nation, the Olympics fell short of the global triumph and financial blockbuster it won short. Still, organisers appear to have prevented the Games from spiraling into a COVID-19 super spreader event, a remarkable achievements given that some 50,000 people came together amid the pandemic. We have experienced a very successful Olympic Games considering all the uncertainties we had over the last two years, whether these Olympic Games, whether we could make them happen at all. And then, two weeks ago, we realised that we could make them happen with the opening ceremony. But then we had the other concerns when we had to accept this decision by the Japanese authorities not to have any spectators, whether these would be Olympic Games without a soul. Some were already speaking of ghost Games and what we have seen here is just the contrary.