Look at how pretty the sky is right now.

看看現在的天空是多麼漂亮。

I'm home.

我回家了。

Self quarantining in California right now with my family and I am trying to get back into shape right now.

現在和家人一起在加利福尼亞進行自我隔離，我現在正努力恢復身材。

So this is everything I eat in a normal rehearsal day in new york, which would be about 6 to 7 hour days, I'm typically up around 6:37.

這是我在紐約正常排練時吃的東西，大約是6到7個小時，我通常在6:37左右起床。

I'm I'm an early riser and I really like it and after just waking up and doing that first like big yawn stretch, I kind of slowly make my way up and drink as much water as I possibly can.

我是一個早起的人，我真的很喜歡這樣，在剛剛醒來，做了第一個像大哈欠一樣的伸展動作後，我就慢慢地走起來，儘可能多地喝水。

I'm gonna drink this whole thing.

我要把這些東西全部喝掉。

I always try to hit at least a liter of water a day, if not that I try to go for three, anywhere between that.

我總是試圖每天至少喝一升水，如果不是這樣，我試圖喝三升，在這之間的任何地方。

I know I'm feeling good but anything less than that is when I'm like, are you water?

我知道我感覺很好，但如果低於這個水準，我就會覺得，你是水嗎？

Do you ever have to pee and drink more water before you have to pee?

你是否曾經在要小便時，在要小便前多喝水？

I don't know why I do that, but I do yeah.

我不知道我為什麼這樣做，但我確實這樣做了。

Mhm Alright, monday set up because I'm already hydrated.

好吧，星期一的安排，因為我已經有了水氣。

Mhm.

嗯。

It's around 7 20 before the time I actually fully kind of wake up and get out of bed, put my feet on the ground and that's usually about the time I head down and make breakfast, go to breakfast for a full rehearsal day is avocado toast, I love it, not too filling, but gives me enough energy to kinda sustain myself throughout the first class that I take in the morning.

大約在7點20分，我才真正完全醒來，下床，把我的腳放在地上，這通常是我下去做早餐的時間，一個完整的排練日的早餐是鱷梨吐司，我喜歡它，不是太充實，但給我足夠的能量，有點支撐我在早上上的第一節課。

So I grab all my ingredients, you know, pull them out of the fridge, get everything set up because I like to have my breakfast hot.

所以我拿起所有的材料，你知道，把它們從冰箱裡拿出來，準備好一切，因為我喜歡吃熱的早餐。

I'm one of those people that like, I want to cook and make everything and have it all at the right time and put it straight in my mouth.

我是那種喜歡的人，我想做飯，做所有的東西，在正確的時間吃，直接放在嘴裡。

So start with Ezekiel bread sour dough is equals a little bit more full of like grains, it's not just like a white bread where there's no kind of nutrients in it, throw that guy in the toaster, get the water boiling, probably would help if I turn on them.

是以，從Ezekiel麵包的酸麵糰開始，等於多了一點像穀物一樣的東西，它不只是像白麵包一樣，裡面沒有任何種類的營養物質，把那個傢伙扔進烤麵包機，把水燒開，如果我打開它們可能會有幫助。

Yeah, members gave me one of their chickens eggs because ours don't let anymore because they're elderly ladies.

是的，會員給了我一個他們的雞蛋，因為我們的雞不再讓了，因為它們是老太太。

Mhm.

嗯。

Okay, I only use one half of the avocado for breakfast, I take that slice it up, scoop it out of there, take the toast out, scoop it, slab it on my piece of bread and I take a fork and just kind of spread it that way because I like the little texture by this time my egg is done and try to flip this down.

好吧，我只用一半的牛油果做早餐，我把它切成片，從那裡舀出來，把吐司拿出來，舀出來，在我的那塊麵包上劃一下，我拿叉子，就這樣塗抹，因為我喜歡這種小紋理，這時我的雞蛋已經做好了，試著把它翻下來。

Yes I did and I didn't break the yolk, it was so good, you guys some kind of goop it out, put it on top pepper some nutritionally sometimes and if I'm feeling a little fancy I'll toss a little cayenne pepper on there and a little salt, so once my breakfast is all prepared and ready to go, I bring it over to my kitchen table.

是的，我做到了，而且我沒有打破蛋黃，它是如此的好，你們有些人把它弄出來，放在胡椒粉上，有時有些營養，如果我覺得有點花哨，我會在上面扔一點辣椒和一點鹽，所以一旦我的早餐都準備好了，準備好了，我把它帶到我的廚房桌上。

That's when you know, it's a good poached egg.

這時你就知道，這是個好的水煮蛋。

Oh yeah, I'm so happy right now right now.

哦，是的，我現在就很高興，現在就很高興。

I'm trying to limit my coffee intake and I've noticed a better effect on my energy levels throughout the day, and this is me not on coffee.

我正在努力限制咖啡的攝入量，我注意到對我一整天的能量水準有更好的影響，而這是我不喝咖啡的情況。

So yeah, since I stopped drinking coffee, it's been more tea lately, but sometimes it'll just be water depending on my laziness of heating water up or not.

所以是的，自從我不再喝咖啡後，最近更多的是喝茶，但有時只是喝水，這取決於我是否懶得加熱水。

I always have my journal with me in the morning and I just love writing in my journal, kind of, setting my intentions for the day, releasing whatever negative energy I had yesterday.

我早上總是帶著我的日記本，我只是喜歡在日記本上寫寫畫畫，設定我一天的目標，釋放我昨天的任何負面能量。

Oh, I like to start my day with sweets when I'm doing rehearsals because I get so hyper from sugar.

哦，當我進行排練時，我喜歡用甜食來開始我的一天，因為我從糖中得到了如此的興奮。

So, if I have that morning, like when I'm walking to work where I'm like, up here, by the time I'm getting to ballet class, my level, my energy levels already starting to do that crashed.

所以，如果我有那個早晨，比如當我走到工作的地方，我喜歡，在這裡，當我到了芭蕾舞課的時候，我的水準，我的能量水準已經開始做崩潰了。

Mr yawning, I just kind of space out and come back in.

先生打了個哈欠，我只是有點太空了，然後又回來了。

I'm not fully in my body focused on what I'm doing.

我沒有完全進入我的身體，專注於我正在做的事情。

It can be a risk or a foreshadow for maybe stepping on my point shoe wrong, not thinking of something twisting an ankle.

這可能是一種風險或預示，因為也許踩錯了我的點鞋，沒有想到會扭傷腳踝的東西。

So, I know for me and my body I need to have something savory, protein filled, good fats, all that stuff to kind of help sustain my energy levels through the day and not have this spike.

所以，我知道對我和我的身體來說，我需要吃一些鹹味的、充滿蛋白質的、好的脂肪，所有這些東西，以幫助維持我一天的能量水準，而不是有這種尖峰。

Okay, I'm gonna get ready to go to the studio.

好了，我要準備去工作室了。

Ok, I'll just grab my bag, throw my shoes and head out to the ballet studio.

好吧，我就拿起我的包，扔掉我的鞋子，然後去芭蕾舞室。

It's probably around 9 15.

大概是9月15日左右。

9 30 ish.

9月30日左右。

Change into my ballet gear and get ready for class.

換上我的芭蕾舞裝備，準備去上課。

That starts at 10 15 and goes to 11 45.

從10月15日開始，一直到11月45日。

Our days at A B Tr usually split into two chunks are morning class is just about warming your body up and preparing you for a full day of rehearsals.

我們在A-B-Tr的日子通常分為兩塊，上午的課程只是為了讓你的身體暖和起來，為一整天的排練做準備。

Mhm.

嗯。

Mhm After class, we have about a 20 minute break and that's uh rehydration and usually snacking on whatever fruit I brought that day.

下課後，我們有大約20分鐘的休息時間，那是補水，通常是吃我當天帶來的任何水果。

Honey chris are the best apples.

蜂蜜克里斯是最好的蘋果。

Oh, can't argue with me or not.

哦，不能和我爭論與否。

I tried to go with the whole fruit or a whole food before grabbing a process thing, but you know what?

我試圖在抓取一個過程的事情之前，先用整個水果或整個食物，但你知道嗎？

Sometimes I don't have a banana and granola bars right there.

有時我沒有香蕉和燕麥片就在那裡。

So, um I tried to avoid it, but if it's there and I need it, I'm gonna eat it at a B Tr lunch break isn't until 3 to 4.

所以，嗯，我試圖避免它，但如果它在那裡，而且我需要它，我會在B-Tr午休時間直到3到4點才吃。

So, we've got from I wake up at 6 30 to 3 o'clock, like I have to have enough stuff sustaining me.

所以，我們從我6點半起床到3點鐘，就像我必須有足夠的東西支撐我。

All right, so, I'm finishing this guy.

好吧，那麼，我正在完成這個傢伙。

Um Well, a lot of all my calf was cramping already this morning.

嗯嗯，很多都是我的小腿今天早上已經抽筋了。

Um So, I am really gonna be hyper aware of the electrolytes I get today.

所以，我今天真的會非常注意我得到的電解質。

I also brought a little tupperware of Celtic sea salt that I bring to the studios.

我還帶了一個小的凱爾特海鹽的托盤，我把它帶到了工作室。

I learned not too long ago that putting a little bit of that in your water is helps with the minerals that we need to kind of help digest and hydrate.

我不久前瞭解到，在你的水裡放一點這種東西有助於我們需要的礦物質，以幫助消化和補充水分。

It's full of electrolytes.

它富含電解質。

It's a really healthy alternative from gatorade or any kind of sugary energy drink.

這是一個真正健康的替代品，不需要佳得樂或任何種類的含糖能量飲料。

I'm not a big fan of those at all.

我根本不喜歡這些。

Break's almost over.

休息時間快結束了。

I'm gonna start rehearsing soon and they're on those points you so I gotta get going, we rehearse in kind of our increments.

我很快就要開始排練了，他們在你的那些點上，所以我得走了，我們以我們的增量進行排練。

So 12 or 5 to 1105 to 2 to 5 to three.

所以12或5到1105到2到5到3。

That's how our day is set ups.

我們的日子就是這樣安排的。

And this is definitely where we're using the most energy.

而這絕對是我們使用能源最多的地方。

I'm obviously not in new york.

我顯然不在紐約。

My a BTS ballet studios right now.

我的一個BTS芭蕾舞工作室，現在。

So after class, I'm taking that time to work on technique, work on variation that I want to learn are just starting to kind of get my strength back in order to be ready to go back and hopefully be on stage soon.

是以，下課後，我正在利用這些時間練習技術，練習我想學的變化，剛剛開始恢復我的力量，以便準備回去，希望能很快上臺。

Okay, three o'clock rolls around and now we're back on break from 3 to 4 is our lunch break and I try to eat my food immediately.

好了，三點一過，現在我們又開始休息了，從3點到4點是我們的午休時間，我儘量馬上吃我的食物。

So I have enough time to rest and digest and not go back in at four or five feeling like, oh, it just ain't so much food if I have time on monday I try to meal prep right now.

是以，我有足夠的時間來休息和消化，而不是在四五點的時候再去感覺，哦，這只是沒有那麼多的食物，如果我在星期一有時間的話，我現在就試著去備餐。

It's been a veggie soup.

一直是素菜湯。

People that's cold outside.

外面很冷的人們。

I stole the recipe from my mom.

我從我媽媽那裡偷來了這個食譜。

Super nutritious and delicious.

超級營養和美味。

This soup is packed with veggies.

這道湯充滿了蔬菜。

It's got carrots, tomatoes, celery, kale, onions, garlic.

它有胡蘿蔔、西紅柿、芹菜、甘藍、洋蔥、大蒜。

I wish you guys could smell this right now because there's no delicious.

我希望你們現在就能聞到這個味道，因為沒有美味。

So I throw all those veggies in and then the broth is always vegetable base.

所以我把所有這些蔬菜扔進去，然後肉湯總是以蔬菜為基礎。

Sometimes I'll put a grain in there at the bottom.

有時我會在底部放上一粒糧食。

I love Faro down the bottom, but sometimes it's a little too much like wheat throughout the day for me.

我喜歡法羅的下酒菜，但有時對我來說一整天都有點太像小麥了。

Yeah, pretty heated up at my house first because at the studio they only have a microwave and I'm very anti microwave.

是的，首先在我家相當熱，因為在工作室他們只有一個微波爐，而我非常反對微波爐。

They scare me.

他們嚇到我了。

And I've never grown up with one so I don't use it that much.

而且我從來沒有帶著它長大，所以我不太使用它。

I love this soup.

我喜歡這個湯。

I've got enough.

我已經夠了。

Um, like complex carbs, not simple.

嗯，像複雜的碳水化合物，不是簡單的。

Things like everything is very hearty and nutritious in the soup.

像所有的東西在湯裡都是非常豐盛和有營養的。

I think of food as fuel and what is going to sustain me for the rest of my rehearsal period.

我認為食物是燃料，是能支撐我在剩下的排練時間裡的東西。

Also, maybe throw cooking in there because it tastes good.

此外，也許還可以把烹飪扔在那裡，因為它味道很好。

Okay.

好的。

I'm so glad I brought my lunch with me.

我很高興我帶了我的午餐。

Yeah, it's still warm.

是的，它仍然是溫暖的。

The reason I love bringing like something simple like a soup or a salad.

我喜歡帶像湯或沙拉這樣簡單的東西的原因。

It's easier on my stomach.

這對我的胃來說更容易。

I don't feel like I'm going into the next rehearsal with a big bloated belly and being like, I just want to chill and just go and take a nap.

我不覺得我帶著一個大肚子去參加下一次排練，而且我只是想冷靜一下，只是去打個盹。

If I don't meal prep and bring like a soup or something in from home.

如果我不做飯前準備，從家裡帶點湯之類的東西過來。

There's us make your own salad place right around the corner, there's a little, what is it called, prep them and you can just go in and get really simple stuff.

在拐角處有一個自己做沙拉的地方，有一個小的，叫什麼來著，準備他們，你可以直接進去，得到非常簡單的東西。

We're entering this last half of the day and from 4 to 7 o'clock, we're rehearsing again.

我們正在進入這最後的半天，從4點到7點，我們又要排練了。

Um the first hour, I've noticed that we will either have half our specialty rehearsals where we're rehearsing a small group for one small ballet or we'll be learning choreography, which is always really fun, but you gotta be like very focused in on it.

嗯，第一個小時，我注意到，我們要麼有一半的專業排練，我們為一個小的芭蕾舞團排練，要麼我們會學習編舞，這總是非常有趣，但你得像非常專注於它。

Yeah, mm okay.

是的，毫米好。

Mhm.

嗯。

I brought myself a little snack.

我給自己帶了點小點心。

Oh man.

哦，夥計。

The best.

最好的。

Sometimes when we're going through those long rehearsal periods from 4-7 and or I'm dancing a lot or I just need something, it's good to have a little backup snack.

有時，當我們要經歷4-7點的漫長排練期，或者我跳了很多舞，或者我只是需要一些東西，有一點備用的零食就很好。

The hippies are pretty filling because there, you know, they're puffy.

嬉皮士是相當充實的，因為在那裡，你知道，他們是膨鬆的。

So just a couple of those, I'm like, okay, I've got some good fuel and especially if you do get more hungry or you were dancing a lot, like it's better to focus on dancing and not the, I'm hungry.

是以，只要吃了這兩樣東西，我就會覺得，好吧，我有一些好的燃料，尤其是如果你確實更餓了，或者你跳了很多舞，就像集中精力跳舞，而不是，我餓了，那會更好。

The best like puffy crunchiness that I just absolutely love, I might eat all day.

最好的像鬆軟的脆皮，我只是絕對喜歡，我可能會吃一整天。

Yeah, seven o'clock rolls around, I'm tired, I'm sweaty, I'm ready to go home and rest when I get home, I'm hungry and I just want something quick and easy so I'll grab leftovers or order something.

是的，七點一過，我就累了，滿頭大汗，準備回家休息，回到家後，我餓了，只想吃點簡單快捷的東西，所以我就加快腳步吃剩飯，或者叫點東西。

But most of the times I really try to cook myself like an easy, simple meal that I can just get in my body and go at night for something that's a little bit more protein heavy.

但大多數時候，我真的嘗試為自己做飯，就像一個容易的、簡單的飯菜，我可以直接進入我的身體，並在晚上去吃一些更重的蛋白質。

I want to refuel my body for tomorrow, that's going to be another day, a whole day of dancing.

我想為明天的工作補充能量，那將是另一天，是一整天的舞蹈。

So I kind of go for something that's like beef here, something that's a little bit more hearty and kind of sits heavier in my body and makes me want to just like curl up and go to bed.

所以我選擇像牛肉這樣的東西，這種東西比較豐盛，在我身體裡比較重，讓我想蜷縮起來睡覺。

So tonight I slow myself a little bit and I got a piece of salmon, some veggies and I'm gonna make myself a little side salad as well.

是以，今晚我放慢了自己的腳步，我買了一塊三文魚，一些蔬菜，我還準備給自己做一點沙拉。

First things first.

第一件事。

Cut up all my veggies that I've got in the fridge.

把我冰箱裡的所有蔬菜都切好。

Well there's a little baby one in there.

嗯，那裡有一個小嬰兒。

This is kind of like whatever is in there, I'm crying.

這有點像不管裡面有什麼，我都在哭。

I grab it, poor little oil on it, some salt and pepper, put it on a baking sheet, stick it in the oven.

我抓起它，在上面塗一點油，加點鹽和胡椒粉，放在烤盤上，把它塞進烤箱。

I'm not a professional chef and also I just kind of go with what the internet has told me in the past.

我不是一個專業的廚師，而且我只是按照過去互聯網告訴我的東西去做。

Not every night I'm able to cook for myself sometimes I didn't get groceries or I'm just straight up lazy and don't want to do dishes so I'll grab a meal to bring home with me and like my go twos are being rice, avocado, burrito, a veggie pizza or thai food.

不是每天晚上我都能為自己做飯，有時我沒有買菜，或者我只是懶得洗碗，所以我會加快腳步把飯菜帶回家，就像我的第二選擇是米飯、牛油果、捲餅、素食比薩或泰國菜。

I love a good pad thai, I throw the salmon on the pan, not a lot of spices and stuff.

我喜歡好吃的泰國菜，我把三文魚放在鍋裡，沒有很多香料和東西。

Sam was cooking, I've made a mess.

山姆在做飯，我弄得一團糟。

He says that the oven needs to be up higher so we're gonna turn the oven up a little bit higher when the salmon is kind of towards the end of its cooking time.

他說，烤箱需要高一點，所以我們要在三文魚的烹調時間快結束時把烤箱調高一點。

My poor, just like a little bit of the teriyaki glaze from Teri jo's, it's just, I think it's yummy adds a little extra flavor and a nice little blue one problem sam is going veggies are going and this is when I just have enough time to throw a little salad together and I always try to get like a full head of lettuce or leaves because I just think it's a little bit more ecologically friendly than just a bucket of like mixed veggies and plastic chop it all up, throwing in a little bowl and then mix it with whatever sauce I have and I'm in new york sometimes it's just something as simple as olive oil and vinegar.

我可憐的，就像Teri jo's的一點點teriyaki glaze，它只是，我認為它很美味，增加了一點額外的味道和一個漂亮的小藍問題Sam正在去蔬菜是怎麼回事，這是當我只是有足夠的時間扔一個小沙拉在一起，我總是試圖得到像一個完整的頭生菜或葉子，因為我只是認為這是一個有點更生態友好比只是一個桶像混合蔬菜和塑膠砍它所有了。扔在一個小碗裡，然後與我有的任何醬汁混合，我在紐約，有時它只是一些簡單的橄欖油和醋。

Voila.

看吧。

Oh, that looks really good.

哦，這看起來真不錯。

I get this guy all plated and this is when I take my lovely little plate of food over to the table and I scarf it down and then this is when I add my sauce is I am so happy new york started carrying bits and sauce.

我把這傢伙全部裝好，這時我把我可愛的小盤子裡的食物端到桌子上，我把它吞下去，然後這時我加入我的醬汁，我很高興紐約開始有位子和醬汁。

It is delicious.

它很美味。

It's made from almonds.

它是由杏仁製成的。

I just love the flavor of it.

我只是喜歡它的味道。

So I drizzle a little bit of that on my plates and and that's usually like my little veggies.

所以我在我的盤子上滴了一點，這通常就像我的小蔬菜。

I dip it in there.

我把它浸泡在那裡。

Uh huh.

嗯哼。

I almost forgot it's not a proper meal unless you have an avocado in there.

我差點忘了，除非你有一個牛油果在裡面，否則這不是一個合適的飯菜。

So grab whatever you have left over and scoop it on those veggies.

是以，抓起你剩下的東西，舀在那些蔬菜上。

Now, that's a complete meal.

現在，這是一個完整的膳食。

Yeah, my roommate and I will just throw on new tv while we're eating dinner, hanging out or like play on, play some music a lot of times I'm talking on the phone with my family or friends or people I just want to catch up with.

是的，我和我的室友會在我們吃晚飯的時候打開新的電視，或者像玩一樣，播放一些音樂，很多時候我在和我的家人或朋友或我只想追趕的人講電話。

I just like getting home, having a simple meal and a nice afternoon and sometimes I'll spoil myself and get a little like kombucha drink or something.

我只是喜歡回到家，吃一頓簡單的飯菜，享受一個美好的下午，有時我會寵愛自己，喝一點像昆布飲料之類的東西。

I'm not a big drinker, especially during the weeks when I'm dancing.

我的酒量不大，尤其是在我跳舞的那幾周。

It's fun to go out on the weekends.

週末出去玩很有意思。

Sometimes, you know what I'm saying during the weeks just makes you feel kind of icky.

有時，你知道我在這幾周說的話只是讓你覺得有點噁心。

Um So kombucha is like my little go to little after dancing tree.

嗯，所以康普茶就像是我在跳舞樹後的小去處。

It's bubbly, it just tastes good.

它是有保麗龍的，只是味道好。

Mhm So after dinner I do the dishes.

所以晚飯後我洗碗。

I'm not a big dessert person if I am going to have a dessert, I'd rather it be like a fruit based dessert where it's like a chocolate covered strawberry or apples and caramel.

我不是一個喜歡吃甜點的人，如果要吃甜點的話，我寧願是以水果為主的甜點，就像巧克力包裹的草莓或蘋果和焦糖。

But occasionally a lot of doughnut.

但偶爾會有很多甜甜圈。

This is when like I need to stretch and roll out, rolling out the body, helps flush the lactic acid out of my muscles so I'm not as sore the next day, I'll probably be a little sore, but not as or the next day, try to get like done before 8 30.

這時就像我需要拉伸和滾壓，滾壓身體，有助於沖刷肌肉中的乳酸，這樣我第二天就不會那麼痠痛了，我可能會有點痠痛，但不會像或第二天那樣，儘量在8點半之前完成像。

The only other thing that's going to be going in my body is water.

唯一要進入我身體的其他東西是水。

That's all I need before bed.

這就是我睡前所需要的。

I can't be too hyper before bed by consuming uh well balanced, somewhat decently healthy diet.

我不可能在睡前通過食用呃均衡的、有點像樣的健康飲食而過於亢奮。

Um it helps with my dancing so much.

嗯，這對我的舞蹈有很大幫助。

I feel like I'm strong out there and for me personally, I would rather see a woman that is strong, can handle herself confident out there instead of somebody who looks like they're about to faint on stage.

我覺得我在外面很強壯，對我個人來說，我寧願看到一個強壯的女人，能夠自信地處理自己的問題，而不是一個看起來像要在舞臺上暈倒的人。

Now I'm in a space where I'm like, I can consume what I want, I know what fuels me, gives me energy, sustains me throughout the day and I always try to choose that.

現在我在一個空間裡，我喜歡，我可以消費我想要的東西，我知道什麼是我的燃料，給我能量，支撐我一整天，我總是試圖選擇這些。

But sometimes it's like, I just want that burrito and they're like, I want that doughnut and that's okay.

但有時就像，我只想吃那個捲餅，而他們就像，我想吃那個甜甜圈，這也沒關係。

Like I think that's my biggest thing is giving up the fight.

就像我認為這是我最大的事情，就是放棄了戰鬥。

It shouldn't be a struggle.

這不應該是一種掙扎。

Food should be yummy and make you smile, I feel you up, make you feel good.

食物應該是美味的，讓你微笑，我感覺到你，讓你感覺良好。

My advice though is always consult with your health practitioner or team, um to help you and choose what works for you.

但我的建議是始終諮詢你的保健醫生或團隊，嗯，以幫助你並選擇適合你的方法。