MEAL PREP WITH ME | High Protein Meals | Journey to Slim Thick
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- Опубликовано: 7 сен 2024
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Hey Besties! We made it to February 2022; I hope you are all sticking to your fitness plans for 2022. Here’s another easy, delicious and AFFORDABLE meal prep for fat loss! All the meals today are packed with protein and flavor so if you are in need of new meal prep ideas, definitely give these a try. As always, enjoy xx
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Featured Recipes || Directions
Protein Oats
½ cup rolled oats
¾ cups unsweetened vanilla almond milk
15 grams protein powder
½ tsp ground cinnamon
⅛ tsp salt
Directions
Combine all ingredients in a mason jar. Refrigerate for 3 hours (minimum) or overnight. Add fruit and enjoy.
Southwestern Salad
2 lbs boneless/skinless chicken breast
2 tbs olive oil or oil of your choosing
1 bag of frozen corn
1 can of black beans
Feta Cheese
½ of a red onion
Seasonings of choice (I used salt/pepper, crushed red pepper flakes, Trader joe’s Citrusy Garlic seasoning, garlic and onion flakes)
Directions
- Clean and season chicken (use whatever seasonings you like, I used what I had on hand). Set aside, marinate for 15-20 minutes
- Wash and chop a red onion, set aside
- Rinse and drain a can of low sodium black beans
- Saute chicken in a nonstick skillet over medium heat until the chicken is cooked thoroughly
- Saute frozen corn in a nonstick skillet over medium heat until they are warmed all of the way through
Protein Pasta
2 boxes of protein pasta
2 jars of marinara sauce
2 lbs ground turkey
2 tbs olive oil
½ of a yellow onion
1 whole yellow bell pepper
1 pack of sliced white mushrooms
Seasonings of choice (I used dried oregano, salt/pepper, crushed red pepper flakes, onion flakes and garlic powder)
Directions
-Meatballs: In a bowl, combine ground turkey, white onion, olive oil and seasonings. Roll into small-medium sized meatballs. Once rolled, place meatballs in a greased air fryer, cook on 370 degrees for 15-20 minutes.
- Sauce: In a saucepan, add olive oil, yellow bell pepper, ¾ of the white onion and desired seasonings. Cook until vegetables are soft. Add 2 jars of your favorite marinara sauce and simmer for 20-30 minutes.
- Pasta: Follow the directions on the box; add salt to the water before added the pasta to the pot.
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Sissssss I can literally APPRECIATE your seasoning in every video. My friends think I’m crazy but IM NOT EATING BLAND FOOD PERIOD.
Period sis lol I will never ever eat bland food.
I agree. the seasoning isn't going to take away from the protein and carbs you still get in the food
loved the meal prep I will making all of this, I will prep mine for 2 days at a time because I usually get tired and want something different after 2 days thanks much.
Definitely let me know how you like the recipes girly! Thank you so much for your kind words and support ❤️ I totally understand, a lot of people can’t eat the same thing for five days but I don’t mind it… It wasn’t always this way, I really had to work at that but once I was able to do it I saved a lot more money and time because I could just buy the food in bulk and batch prepare everything
@@rianna_janis I was wondering if I can replace the ground turkey with something else? I'm not a big fan of ground turkey buy everything else looks amazing!!
First let me say you had me cheering over here when I saw you use that chopping onion technique I told you about 👏
2nd: your arms are looking really toned!
Lastly I see you like that southwestern bowl vibe so here is a bowl that is similar to what you make for you to try out. It’s called the Pangoa Bowl and they sell it at the healthy fast food restaurant called Freshii. The bowl contains: brown rice, black beans, corn, mixed aged cheddar, (protein of choice), cilantro, lime wedge, cherry tomatoes , avocado and a drizzle of fiery bbq sauce….
Hey girl! Yes, thank you so much for that tip, definitely makes things easier 🤍 Girl I’m out here grinding HEAVY on the gym so I’m glad that others are starting to notice the changes in my body!!!
I’ve never heard of it but I see there are a few locations in Philly so I’ll definitely give it a try (legit just screenshotted the whole order lol) I’ll keep ya posted! Thanks for the rec babe
@@rianna_janis you’re so welcome! Keep up the good work girl!
I brown them on the stove and then add them to the oven. Fresh is so much better than frozen.
So I started off that way but it was taking forever lol so I threw them in the air fryer and they were just as good!
@@rianna_janis I will definitely have to try it that way.
I felt attacked when you said "I know you didn't fall off with your health and fitness goals" ...**I clutched my imaginary pearls in shame**.😂😅🤣 I'm getting back with these recipes for next week. You 🔥🔥🔥 sis! Thank you for the motivation and inspiration.😘
How are you measuring your portions for each of your lunch and dinner bowls?
lol “I clutched my imaginary pearls in shame” I’m hollering! 😂 I know everybody out here struggling lmao including myself. As long as you find your way back sis!
I use a food scale to weigh out my food, I also use the MyFitnessPal app to track my calories ahead of time so I know how much of each to portion out
@@rianna_janis thanks for the tips girlie! And yes the struggle is real. About to board the health and fitness train again.
I just found your channel and I'm here binge watching all your videos. Please do more of these meal prep videos they are super helpful and everything you make looks absolutely delicious!
Them protein pastas be bussin 🔥 just had some last night 🤪❤️
Lol girl, literally a game changer! I’ve never been big on pasta but now that it’s got some protein value I’m here for it!
For a high protein, cheesy flavor, sprinkle some nutritional yeast on top of that pasta.
I like the way you use basic ingredients especially the spices. Hate when I have to purchase a spice just get a small pinch! Great meal prep ideas! Keep them coming! Thanks!!
I love spices lol I use a lot of them too. They just make food so good haha thank you so much for your kind words! I have a ton of meal prep videos coming soon so stay tuned 🤍
Excited to see another video!
Please show us some of your favorite places near Philadelphia.
I've been binge watching and I'm loving it here!
A couple of my favorite healthy meals are:
1.) Pan seared salmon on a caesar salad
2.) Broccoli cauliflower cheese bake with roasted chicken
Hey love! I am so happy to hear you're enjoying my content, it truly makes my heart so happy to hear. Oooouuuu I'll have to try the broccoli cauliflower cheese bake, sounds soooo good! Thanks for the rec babe
I love overnight oats. I used to make them and just started again since I fractured my ankle and don’t have time to stand at the stove for my regular hot oats.
I’m loving your content and your easy breezy personality. You make us want to watch. Just like watching a bestie! Keep it up sis! ♥️
Hey girly! Overnight oats are the best, so easy, versatile and delicious! Omg, I’m so sorry to hear about your ankle. Praying for a speedy recovery ❤️❤️
Yay! I’m so happy you’re enjoying my page and that my personality is received well 🤍💕 makes my heart so happy to hear! I appreciate your sweet words and support, thanks bestie xx
You have the perfect, relatable attitude i need. Thank you for yet another excellent video
Hey love! So glad you’re enjoying my content ❤️ I love to hear that my personality is received well, that’s the goal to be real and relatable, ALWAYS!
Thanks for sharing your meal preps! I love my air fryer, saves me so much time!
Literally the best kitchen appliance I have 😂 when I tell you it’s been a game changer. Makes everything to quickly, I love it!
If you want to thicken those oats up try 1 tsp of chia seeds. I like them in a thick consistency. I also use sugar free Jell-o pudding mix in them. Make them tasty! On the meatballs, you can make them ahead and freeze them. Pull them out and bake in oven when ready to use. I prefer homemade meatballs over store bought.
Hey girl! I love chia seeds, but I didn’t have any 😭 that would’ve been such a help tho. Jello pudding mix , I’ve never thought of that. I don’t like pudding on its own so I never have that in the house but I’m definitely going to buy some now incase that happens again!! Thanks for the tip ❤️
I was just explaining to somebody else that I don’t know why the footage was not in the video but my oven wasn’t working, it wasn’t heating properly I couldn’t get it over 160°. So my landlord had to come out the day after I filmed this video to fix the oven which is why I had to put them in the air fryer. I tried sautéing them on the stove and after the first 12 I was like I’m never doing this again 😂
Love all the meal preps and thank you for motivating me. Love the hair.
Hey girl! Thank you so much, I’m so glad I could be a source of motivation to you while on your health and fitness journey ❤️
You make me want to try overnight oats! The meatballs looked delicious. I watched the ads.
Overnight oats so are easy, versatile and delicious! Such a staple to me on my health and fitness journey. The meatballs turned out really good, I tried pan searing them but that took FOREVER lol so I threw them all in the air fryer and I’ll never go back to pan searing!
Thank you so much Kathleen 💕 you’ve always been so sweet and supportive, I am truly to blessed to have your support ! ❤️
Everything looked delicious, you can put your meatballs in the oven in a foil pan and pour the sauce ontop of them after they browed just spray some oil on them they come out great and easy no clean up ,and you can sprinkle mozzarella,or parm on it if you like then throw the pan out ❤
Yesss…I was just about to comment this. Put them in the oven for 15-25 min or longer depending on the size of meatballs. 💗
Hey love! Idk why the footage didn’t make it into the video but my oven was in the process of being fixed (it didn’t heat properly so my landlord came the day after i filmed to fix it) so I could only use the stove. I sautéed like 12 of them on the stove and then was like oh absolutely not 😂 so I threw them in the air fryer and it cut all the time in half!
@@rianna_janis ohhh ok lol yes the air fryer is a must have
Your arms look so Good!! Your Hard work is paying off
Thank you so much girl! I’ve been grinding HEAVY in the gym lately 💪🏾
Great video. I just didn’t my meal prep today too. I’m down a total of 8lbs since January 2 when I made up my mind that this “roundness” of my body is not it. 😂. Love your videos. Thanks for sharing.
Girl! 8 POUNDSSSSS 🎊🎉 The way I’m over here cheering for you!!! CONGRATS babe that’s so amazing! Keep up the great work, you’re out here killing it 😊 Lol I’m round too sis haha but I’m getting snatched this year for sure. No excuses! We’ve got this 💪🏾 Keep grinding
Came at the perfect time after my online class I’m going to the grocery shop God bless you Angel love from Paris 💕
Paris?! Omg that’s literally amazing 💕 so glad I could be a source of motivation to you while on your health and fitness journey!
It seems like I’ve been subscribed for a while but I am just now really finding your channel lol been binge watching 😌
Hey girl! Welcome to the fam sis, it’s so great to have you 🤍 so glad you’re enjoying my content !
YAAAAASSSSSS 100K!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Recommend using old fashioned oats instead of instant, it will be creamier and less watery in the morning. I love your prep.
I absolutely love your content ! You are growing like wild fire on here and I love it ❤️
Hey lovey!💕 i’m so happy to hear that you are enjoying my content, it makes my heart so happy 🤍 thank you so much for your kind words and support, I truly appreciate you!
Thank you for this video!! Finally a detailed video for people who live in small towns. I can actually find all the ingredients in the stores here. Thanks again!
I'm really enjoying your videos. I've been looking for motivation to help me work out more and to make better choices when it comes to eating. You have been providing me with that motivation. So thank you!
Yay!!! I am so happy that I can be a source of motivation and inspiration to you while you’re on your Health and fitness journey. Congratulations on even embarking on this journey, that’s literally half the battle right there. I have a ton of fitness content coming soon so hopefully that could be a help for you also ❤️🤍
I just leave my veggies .. bigger.. lol and put them in sauce, mushrooms and peppers and onions are delicious in pasta dishes lol
I have this thing about chunky tomato sauce and chunky salsas lol idk what it is but I’m not a fan. I think I just like the taste that each component gives but I prefer a smoother texture when it comes to sauce. I can respect it tho lol
I thought an Instant Pot would be a game changer. It wasn't. I pretty much only use it for soup, rice, and frozen chicken breasts. My air fryer was life 👏🏾changing👏🏾. Air fried veggies are 1000x better than soggy steamed/boiled ones. And air fried bagel pizza is BOMB. 🤤😋 I recently upgraded to an air fryer/toaster oven combo. You can't tell me nuthin' now! 😂
The air fryer is AMAZING lol I can’t get enough of it 😂 Air fried veggies are the best kind of veggies, they’re so crispy and I love how it cuts cooking time in half!!!
Pizza bagels 🤤 I’ll have to give that a try. I’ve tried pizza rolls in there and it’s a game changer for sure ! Haha the air fryer has turned me into that girl 💁🏾♀️ really can’t tell us nothing lol
All these meals look amazing might make all of these meals for the week
You can bake the meatballs in your oven on 400 for 20-25 mins on a lined baking sheet so there's no cleanup. I've been doing that for 25+ years. And they get nice and crispy. I just do other things while they bake. Booyah! Love the meal prep and the motivation. God bless
Hey love! I’m literally realizing that the footage where I explain why I didn’t put them in the oven in the first place never made it into my final edits. My oven wasn’t properly working, I couldn’t get it to reach anything over 160°. So my landlord had to come out and fix my oven the day after I filmed this video. I started by pan searing the meatballs on the stove and after the first 12 I was like I’m over this so I threw everything in the air fryer and it worked perfect! The oven is a great tool tho lol now that it works again I’ll be using it more! Thanks for the tips and kind words, I appreciate you! 💕❤️ God Bless xx
@@rianna_janis That definitely makes more sense. I cannot stand pan searing anything. God bless sweetie
love this channel, its my 2nd month ...im still going strong
Hey girl! I’m so happy to hear that you are enjoying my channel, it really makes my heart happy to know my content is being received well 🤍 Congrats on your second month, I’m proud of you! Keep grinding 💪🏾
just a tip for the meatballs I throw my homemade ones in the oven at 400 for 20 mins flip them half way through n they come out perfect
so if you don't have a air fryer just throw them in the oven
Hey girl! So I realized after I posted this video that the footage where I explained why I didn’t put them in the oven never made it until my final edits. My oven was broken at the time and my landlord was coming to fix it the following day so I didn’t have access to my oven 🥴 The oven is definitely a great option for sure, my only two options were to fry them on the stove or use the airfryer. I fried 12 of them on the stove and I was OVER it lol so I threw them in the airfryer
@@rianna_janis I was wondering why you didn't just throw them in the oven 😂😂😂 love your videos tho they keep me going on my fitness journey 💕
You. You are what I need right now 😭😭. My new class schedule are 2 5 hour classes with only a 30 min break in between. Thank you so much for this and I’m glad to be on this journey with you 🥰
Hey girl!!! 2 five hour classes?! My Lord!!! I’m praying for you sis lol that’s a lot. I’m so glad to hear that you enjoyed this video and that I could be a motivation to you, it truly makes my heart so happy to hear ❤️ I’m rooting for you, 2022 is our year babe 🤞🏾
@@rianna_janis Gotta love culinary school 😭 but thank you so much ☺️
❤❤ I love food and your channel!
Tammy !🤍 thank you so much girl. I love food too lol maybe too much 🤷🏾♀️ but I’m loving finding healthy alternatives to the foods I already love and holding myself accountable by meal prepping
All your meal preps look so good. You inspire me to meal prep Thanks💕💕💕
Hey girly! Thank you so much for your kind words and support. I’m so glad that I can be a source of inspiration while you’re on your Health and fitness journey. I have a ton of meal prep and what I eat in a day videos coming soon so make sure you stay tuned ❤️
@@rianna_janis Thank you so much! I going to have you on my podcast as Guest.
Love the quality and detail of your video…new subscriber obtained💓
Thank you so much beautiful 🤍 I appreciate your support and kind words ! Welcome to the fam sis
God bless you Sis🙏🏾
I did all meals today. I prepped a good amount so I should be set for the next few days. Excited to try your other prep ideas☺️💪🏾
That salad looks amazing. I love love love what you did with the corn.
I’m catching up on in between videos I missed before I watch the recent ones and it’s right on time with the pasta. I have to make mine more keto friendly but I still love it! 💜🙌🏾
Yes bestie!!!! I see than lean shoulder!!! I see changes!!! Keep pushing sis!!!!
Lol yasss!!! The definition is coming in so nicely💪🏾 I’m grinding heavy in the gym. We’re just getting started!
yes yes Lord on the protein pasta! you're the first person i'm seeing it from and i just added it to my shopping cart!! the turkey balls look so good too! loved the meal prep overall! can you also share deets on your prep containers? thanks so much~
looking super clean and delicious ! i forgot all about overnight protein oats. def going to make a few jars this week!
Hey girl! Protein oats are a STAPLE in my house lol literally my go to because they’re so easy and I can be lazy at times so it’s the best option for me.
I’m so glad I found you!!!! I can actually do your meal preps 🙌🏾🙌🏾🙌🏾 thank you so much 😊
Hey lovey! I’m so glad you found my channel and are enjoying the content 🤍 stay tuned, I have a ton of meal prep videos coming your way so stay tuned 💕
What a great video! Everything looks delicious. What I find uniquely relatable was this; I admired your nail polish then looked to the other hand and saw that it wasn’t done. 🙂 I appreciate the authenticity. Shat has to get done, so shat has to wait, lol! Subscribed!
Lol hey girl! My nails were busted lol but that’s life. They got done when I got paid but 🤷🏾♀️ ya gotta do what you gotta do lol. I don’t have it all together, and I’m VERY transparent about it. No shame in it at all lol I’ll get It together one of these days! Welcome to the fam 💕 it’s great to have you!
You are amazingly you and I love it ! Much success to you in all of your future endeavors!
New subscriber! Love your videos and personality! Also where did you get your black top from?! It is so cute!
Hey love! I’m so glad to hear you’re enjoying my channel, welcome to the fam 🤍 it’s so wonder to have you! My top is from Missguided , I have it in like 5 colors lol so cute and comfy! Here’s the link
www.missguidedus.com/black-seamless-rib-racer-gym-top-10212683
@@rianna_janis Yes! Can't wait to see you continue to get more growth! And thank you so much for sharing!
Hey bestie I'm loving this video i will do this is week
That was hilarious with the counting at the end😂🤣😂🤣
lol I was like rianna what are you doing sis ? 😂
All looks good! 🧡 can’t wait to make these
That air fryer shoooo made those meatballs look soooo fire. I needa get one
Girl lol the air fryer saved my butt because after frying 10 of them on the stove I was OVERRRR IT 😂
Hello Rianna! I love your channel and I made a couple of your recipes for meal prep! I’m a early childhood teacher and I find it easier for me to meal prep and to control myself from overeating! You have been an inspiration to me! Also where did you get your mason jars?
Hey girl! I’m so sorry for the late response I’m really just getting through all of these comments, there are so many lol
I’m so glad that you are enjoying my channel! Shout out to another teacher, if nobody’s telling you girl you are doing excellent🤍 meal prepping has definitely helped me control my binge behavior and has just made my life so much easier because after teaching all day, The last thing I wanna do is cook.
I got my mason jars from target. They come in a pack of four but you can also find them on Amazon.
I love your videos !
Thanks so much for these type of videos, it has been really helpful since I started my journey 2 weeks ago.. keep them coming! 😊
Wooo hooo! Congrats on 2 weeks girly ❤️ so proud of you. I have a ton of meal prep videos coming so stay tuned 💕
Hey sis. Enjoy your meals. Very healthy. Take care God bless!
Loving all these meal prep videos and the yummy recipe ideas I'm getting!! Have you thought of doing voice overs in these videos? Your commentary is so funny I just know I'd die while watching these lol
Lol A LOT of people have been asking for voice overs 😂 that makes me nervous but I’ll try it out to see how it goes! It might be a hot mess but I’ll give it a go haha
@@rianna_janis girl you’ve got this!!!!! Just be yourself and we’ll all love every minute of them ❤️
This Looks so delicious🥰I can eat the same thing every day it doesn’t bother me why because we eat to live and to keep our body fueled but with healthy things great video and I already subscribe ya🤍🥰🤍because I’m loveing what I’m seeing keep these videos coming🥰🥰🥰🥰
Hey new bestie! Great meal prep! I have to doctor up the sauce and put veggies in my meatballs as well. It's the only way, right?
Hey bestieeeee 💕🤍 I’m so glad to hear you enjoyed the video!
Lol it really is the only way… imagine, eating jarred sauce right out the jar 🥴 tragic
I want to try this protein pasta. I'll be adding it to my Walmart pick up order. I'm like you not a huge fan of pasta but I'm open to trying this. ❤
Girl the protein pasta is a game changer! Finally, someone like me who’s not naturally a fan of pasta lol everyone be looking at me like “what’s wrong with you girl?” 😂 The pasta is actually really good and now that I know I have another way to get protein and carbs in at the same time I’ll definitely be making some again soon
@@rianna_janis yes its how saucy pasta can get for me lol I like to make it how you did and put the sauce on top that way I can control how much goes in there 😅. We're all in this together lbs.
Everything looked sooo delish! What kind of protein powder are you using for the oats? Thanks xx
Thanks so much girl! I use the Alaninu Protein powder in the flavor Munchies
I have a Haitian American turkey meatball recipe let me put you on sis!!
Oh yes, say less! Drop the deets lol
@@rianna_janis I just uploaded it on my channel
The meatballs look great. I need to buy me an airfryer
I really can’t eat the same thing more than twice, lol. I also don’t want my cooked food in the fridge for a week- such a struggle
You can totally meal prep for only like 3 days at a time!
Loving ur prep👌🏿
Love the video. Do you snack between meals?
Everything looks absolutely delicious! Will definitely try all of these. Do you count calories? Do you know how many calories are in each meal. Thank you for your response.
Hey girl! So I do count calories, I try to eat around 1500-1700 calories daily. However, I’m trying to establish a healthy relationship with food so I’ve just been tracking what I eat and what foods my body likes/dislikes. I’ll be going back to counting soon, but I wanted to start the year off by establishing healthy food relationships! I use MyFitnessPal to track and it’s been such a great tool, def give it a try
You got this! Just make sure you exercise 30 minutes a day or so and you should be good!
Hopefully, you will see this. Just curious as to why you chose to use feta cheese in your southwestern salad. Is it higher in protein or just a preference?
Hey love! That’s all they had at the store at that time , I would’ve used cotija cheese but it wasn’t available
@@rianna_janis Thank you!
#TheBestestBestie!!! Good morning!!!! Yep going to save for a air fryer
#thebestestbestie 🤍 I love it here! Hey beauty 😊 you’ll love it, such a great investment ! It’s really a game changer
Love your channel
Thank you 😊🤍
Hiiii...still loving your channel. Could you share details about your skillet? I'm in the market for a new skillet and it's your non-stick skillet for me... lol
Lol hey girl! I got my skillet from target 💁🏾♀️ here’s the link!!
www.target.com/p/greenpan-rio-12-ceramic-non-stick-frying-pan-black/-/A-14217946
Hello, where do you get you meal prep containers from please 🤔
Hey love, How do you keep your lettuce fresh?
I don't know bout you but I'm gettin' snatched!☺💯
Lol period! 😂 ima get there
@@rianna_janis I know you are and I'm right there with you on this journey too! You're so inspiring!💯
Hey girl, God bless and fyi your nails dont look ugly w out ya acrylics lol. Miss yall bare w me till next paycheck 😁 lol have a wonderful bless day.
Lol hey lovey! I hate not having my nails done, I feel so bare and exposed 😂 but I appreciate you and your sweet words! Best believe that next pay check going towards some nails because it’s been a long 2 weeks without them haha Blessings xx
Hi ♥️ I love your vibe and spirit by the way I'm try to fine a good protein to use cause I want to build muscle also and I been eating alot of salmon everyday help please have a Blessed beautiful day ♥
Hey lovely! Thank you so much 🤍 I’m also on the lookout for good protein. Food wise, I get my protein from poultry, seafood, protein pasta and beans. But I’m looking for some good plant based protein powders. I’ll be featuring the ones I find on my channel soon! I have a ton of high protein meal preps and what I eat in a day videos coming up soon so stay tuned ❤️ Blessings xx
When I looked up protein penne vs normal it’s only 3g more protein
Definitely check out different brands! Some are higher than others. I struggled meeting my protein intake for a time so any little increase helped me ☺️
Your meatball’s look delicious
i think im in love wichu
Hi where did u get jars
Target! Came in a pack of 4!
@@rianna_janis thank u
Whats. The protein name?
❤️❣️
❤️❤️❤️ thanks for the love!
Tired and falling off... Umm March is January... Right 😁😁😁😅🥺
Hey girly! I completely get it girl, it’s such a struggle but I’m rooting for you! Restart as many times as you need, it’s YOUR journey! Sending you tons of positive vibes to get back up again! 🤍
@@rianna_janis I struggle because food causes me anxiety 😩 but I've gotten so much better 🥰🥰