Tuesday, May 26, 2015
Liz Whan - 33 years old - 40 lbs Lost
When and why did you decide to start your weight
loss journey?
Originally started in 2013 but got really
serious in Nov 2014. I started because I was tired of feeling awful and not
having energy and just feeling gross.
What keeps you motivated along your journey?
Seeing progress keeps me motivated! The scale
doesn’t move fast for me but my body has completely changed over the last 6 months.
I take a lot of photos to see my progress.
What are your fitness goals?
I want to one day become a personal trainer,
so I would like to become fit enough to be able to do that.
What does your weekly exercise schedule look like?
Mondays
and Wednesdays I take a 1 hour Zumba class. Tuesdays I am with my trainer for 1
hours. Thursdays I am with my trainer for 1 hour and then take her 1 hour
class. Fridays just depends on what class is offered but usually another hour
long class or I take Fridays off and go to Kan-goo class on Sundays. I try to
walk at least 1-2 times during the week also for 1.5 miles.
What nutritional goals do you strive for?
I don't have any off limit foods ... I try to
remember moderation at all times. But I also try to keep in mind how many carbs
I am eating and to keep that low because I am controlling my blood sugar
through diet and exercise.
What “tips and / or tricks” do you have for
others?
I don't believe in restriction diets because I
believe that leads to binges. So if you are craving a sweet, have a small one.
Surround yourself by others that are striving to become healthy so you have a
good support system.
How has
your life changed since the start of your weight loss journey?
I am definitely more confident! I have
discovered a love for fitness that I didn’t know I had and have discovered a
strength inside me.
What are
some of your favorite motivational thoughts and / or quotes that inspire you?
Strive for progress NOT perfection!!
Mistakes are proof that you are trying.
Will it be easy? Nope! Worth it?
Absolutely
I already know what giving up feels like, I
want to see what happens if I don’t
Follow and support Liz on her journey at www.facebook.com/findingme33
Tuesday, April 28, 2015
When I started my weight loss journey, I had no idea I would be where I am today! I had a set amount of weight I wanted to lose, a weight loss goal.
Did that happen? NO!
Is that OK? ABSOLUTELY!!!
Am I happy with where I am today? 100%
It hit me over the weekend, as I was wearing my size small shirt and my size 10 jeans, that I have done a great job. And, even though I have not "hit my target weight" I am satisfied with the mental and physical changes that have taken place! I have gone from a size 22 to being able to fit into a 10, from wearing XL shirts to fitting into a small.
Would I like to hit my target weight, sure. Does that number on the scale define me and my progress, absolutely not! I am in such a happy and healthy place, I couldn't be happier with myself!
Check out more of my progress and everyday activities by:
Liking my Facebook Page at https://www.facebook.com/wholesomeandfit
Following me on Twitter at https://twitter.com/WholesomeandFit
Following me on Pinterest at https://www.pinterest.com/wholesomeandfit/
Tuesday, April 21, 2015
Jen Cummins
32 years old
Total weight
loss to date - 83 pounds
When and
why did you decide to start your weight loss journey?
I’ve struggled with my weight my entire life. Then in 2011, I decided it was time to get
healthy and lost 60 pounds and was the healthiest I had been my adult life!!
And then, I unexpectedly got pregnant. Due to back spasms I was unable to work
out my entire pregnancy. I craved and ate fast food two or three times a day
which led me to gain 68 pounds! June 28, 2013, I decided it was time to get
start taking time for myself. I really
began my journey to becoming a healthy role model for my daughter. I lost weight through counting calories using
myfitnesspal and working out. Then in January of 2014, I ordered a challenge
pack and became a Beachbody Coach.
What
keeps you motivated along your journey?
My daughter, she’s currently 2.5 years old. My goal is to be that healthy, strong,
active role model in her life.
What are
your fitness goals?
I’ve been overweight my entire life, so I just strive to be
the healthiest and strongest adult I can be.
My ultimate goal is to be able to complete a full marathon!
What does
your weekly exercise schedule look like?
Currently I’m training for my first ½ marathon, so I exercise
6 days a week; 3 of them running and the other 3 doing strength training and
stretching. Some programs I enjoy and have done in my journey include: 10
Minute Trainer, p90x3, p90 and turbofire. I also enjoy heavy lifting and
running.
What
nutritional goals do you strive for?
I strive to eat healthy and clean about 80/20. I normally stick to plan M-F and then on the
weekends I let myself indulge. I however
was really strict and didn’t indulge until I hit my first long term goal, which
was to be under 200 pounds.
What
“tips and / or tricks” do you have for others?
My workout advice to others is to start small. Start with a goal of walking 2 days a week,
then once that becomes routine, add on to it.
As far as nutrition goes, I think meal prepping on the weekend is a must. If your meals are already prepared and you
only have to reheat once you get home, you’re more likely to stay on plan and
eat healthy.
How has
your life changed since the start of your weight loss journey?
It’s changed tremendously.
I have self-confidence, I’m strong, I’m the healthiest weight I’ve ever
been, I’m in the smallest clothing I’ve ever been, I feel comfortable in my own
body and just love myself. I know I can
still improve but I’m VERY proud at how far I’ve come and can’t wait to see
where I can go.
What are
some of your favorite motivational thoughts and / or quotes that inspire you?
One of my favorites is from Tony Horton: Do your best, forget the rest; Anything is
possible with hard work and dedication; One workout at a time. One day at a time. One meal at a time; Fitness is 100%
mental. Your body won’t go where your
mind won’t push it; A huge part of losing weight is believing you can do it and
realizing it won’t happen overnight; If you believe you can, you’re halfway
there. – These are some of my
favorites. I love to find new quotes on
Pinterest. But honestly, once you get
out of your head/mind the “I can’ts or I wish I could….you’ll succeed with a
little hard work and dedication.
You can follow Jen's Journey by liking her facebook page.
Tuesday, April 14, 2015
Meet Ron ... this is the story of his AMAZING Transformation!!!
My name is Ron Brower and I am from Syracuse, NY. I started
my weight loss journey at an astounding 675lbs. It was June 2013, when I was in
a desperate place. My walking was limited to about 15-30 seconds, I was completely
dependent on my family for everything...putting my shoes on, doing my laundry,
cooking my food...just to name a few things. I was unable to walk through the
door way without having to turn to the side. I was wearing a size 9XL shirt and
shorts, and I masked my pain of desperation and depression with food, alcohol
and drugs... and excessive amounts of it. I got to a place where I was limited
to the four walls of my room, and a doctor report that said "I will die by
the age of 30 if I didn't make a change (which brought my mother to tears)!
That was my "rock bottom" as people tend to call it, that triggered
me to make an attempt to change my life, and my lifestyle. I really had no clue
where to start, so clearly that led me to reach out for help. I made a Facebook
post stating I hated my life and I wanted to change. A dear precious friend of
mine, Gina D'Adarrio was gracious enough to respond, telling me she will do
what she can to find help for me. Gina immediately contacted her cousin Nick
Murphy, personal trainer and life coach at Mission Fitness because she knew without a shadow of a doubt
that Nick would be the guy who would not only direct and guide me on my
journey, but truly and genuinely care about me and my success as a person! Nick
told Gina he would love to help me, and he required me to take the first step
and contact him. So after wavering back and forth, feeling a little nervous and
scared, and once again sitting in the four walls of my room that became all too
familiar to me, I sent him a personal message on Facebook and asked "Can
you help me lose weight?" Nick quickly responded, and told me that he
would love to, and that him and his Mission Fitness (Facebook page) partner Jill Rupert would be over the following day to meet with me and my
family. I anticipated the arrival of what I was hoping would be the key to
getting my life back!! The one thing I knew I needed was...help! We met, we
talked and I knew the two of them meant business. Seeing as how I didn't have
the finances to pay for such extensive help, they offered up their services for
free, if it meant saving my life. So from that day on both Nick and Jill have
spent countless hours, day after day, week after week training me, holding me
accountable, and teaching me the way to live healthy. They have touched on
every aspect of my being...spirit, soul, and body. I have hit so many goals in
this journey, and it's all been done through diet and exercise. They have me on
what is called a ketogenic diet, which consists of heart healthy fats, animal
source proteins, and green leafy vegetables. The diet is 80% of my results, and
really assists in the exercise that I'm doing to lose weight.
Now I have a vision for my life. Sitting in my house barley
being able to walk, I was left feeling hopeless, with no dreams or aspirations.
Now that I have a life that I enjoy living, I now have a vision to help others
achieve their weight loss goals, to become a personal trainer and to work with
people who have been in a situation similar to mine to help them get their life
back, and give them a purpose!
Many people ask me what my workout regime has been.
Throughout the past 20 months it has changed as time progressed. My very first
day I started off with 20 minutes of lifting my arms up and down for 30 seconds
intervals, which brought me to complete exhaustion due to my lack of
conditioning. That quickly progressed to one hour a day on the arm bike. I did
that routine for three months which brought me to my 100 pound weight loss.
After that I was able to make it into the gym. From there I started doing two
hours on the seated elliptical. A few months after that I added in a total body
daily boot camp with my trainers, along with 2 hours on the seated elliptical.
Then I switched to speed walking the stairs for 30 minutes in addition to two
hours on the seated elliptical along with weight training with my upper body.
Lastly I progressed to doing the regular elliptical, starting out at 30 seconds
my first attempt (I had to sit down and rest for 1 minute then do another 30
seconds), now I'm doing 3 hours a day! I do an hour on and then an hour rest,
in addition to once a week weight training with my upper body and now also
doing weight training with my lower body as well! It’s a lot of time I spend in
the gym, but it's what’s required for this season of my life.
One of the biggest support systems I have in additional to
my trainers is my Facebook page "600lbs to Success". My trainers advised
me to start a Facebook page, and use it to help me stay accountable and also to
help me stay focused on my goal. The objective was to post positive things
about myself and motivational quotes about weight loss. The page really took
off, and I now have followers from all over the world who follow me and my
success and who really encourage me on what I set out to accomplish! I make
posts on it daily whether it be pictures, videos, or motivational quotes. People
that see my page have then been inspired to make changes in their own lives
with their heath and weight. What was originally designed to help me has now
really helped and motivated many other people! They see that if Ronnie Brower
weighing 675lbs can lose weight, then so can they. My local community has been
a big support to me as well. Local articles have been written about my success,
news stories, and many donations from the community; anything from clothes,
sneakers, and supplements that I need they are there to support me! This season
of weight loss for me is coming to a close, and I'm excited to take my journey
and pour my success into the lives of others!
Excellent job Ron, you are very inspiring!!!
Be sure to "like" and follow Ron's journey on his 600lbs to Success Facebook Page
Monday, April 13, 2015
Happy Monday to you all!!
I have been struggling with working out since Saturday due to a muscle issue that happened Saturday morning. I had horrible pain radiating through my clavicle, making my arm go numb and shooting throughout my head and my back. This pain calmed and turned into back spasms for the remainder of Saturday. Long story short, I am fine :) just a little sore and had to see the Chiropractor today, which helped!
Sadly, I ended my 82 day running streak because of Saturday, this was a tough decision to make. However, I needed to listen to my body and I feel that it was the best decision, although I may have cried a little over it :(
I decided to start another round of the 21 Day Fix today, I took measurements and I am ready to go. I am still resting my body for now but I plan on doing a PiYo / 21 Day Fix hybrid along with a new run streak starting soon!
Tuesday, March 31, 2015
Lacey Nobles
30 years old
45 pounds lost
When and why did you decide to start your
weight loss journey?
I
started my weight loss journey in January of 2014. I started because my self-esteem
was low and I was tired of not having energy. It had been a very long time
since I was happy with myself and my body. I was going through a lot of
struggles during that time of my life so I decided it was a new year and to put
myself first and start on my journey. I had struggled several times trying to
get a good workout going and eating healthier. I would lose some weight and put
it back on. That summer I completed the 60 day Insanity program and had awesome
results. It not only made me feel better but it boosted my confidence knowing I
could complete such a hard program and lose the weight without yo-yo dieting.
What keeps you motivated along your
journey?
The way
my clothes fit. I have gone down several sizes in clothes. I feel more
confident and happy. When I lose my motivation I just look at my pics when I
first started and remind myself of how unhappy I was when I first started.
What are your fitness goals?
I would
like to lose the last 5-10 pounds or just get more tone. I should be proud
because this is my weight when I was 19 years old.
What does your weekly exercise schedule
look like?
I
decided to start Insanity Max. I love all Shaun T workouts. Insanity Max is 6
days a week and I also integrate running and hiking with that workout.
What nutritional goals do you strive for?
I have a
hard time eating completely healthy because I am such a picky eater. I would
like to eat more protein and add more vegetables in my diet. I have gone more
towards a clean eating diet. I do still allow myself to cheat every now and
then so I don't feel deprived.
What “tips and / or tricks” do you have
for others?
The
hardest part is to be able to change your mind frame and tell yourself that you
CAN do it. Unfortunately, when you’re unhappy with your weight and how you feel
our brains tell us; this is the way it is, you can't do that, and so many more
negative comments. I’m here to tell you that you CAN do it. Whether you go to
the gym, workout at home, go running, etc. you have to make the step in the
right direction. When you wake up sore or tired and you don't want to work out
tell yourself don't let the negativity win because in that situation once you work
out you will be proud and know that you did it. Tell yourself that you are
worth it! Always take one step at a time. Start with small goals to achieve
your biggest goal. Treat or reward yourself along the way.
How has your life changed since the start
of your weight loss journey?
I am without
a doubt so much happier. I feel confident in my clothes. I have been able to
motivate others struggling in their journeys. Yesterday I went through all my
clothes and got rid of all of them that were too big and no longer fit. I will
never go back to that weight or the unhappy person I was.
What are some of your favorite
motivational thoughts and / or quotes that inspire you?
In my
bathroom I placed a cork board on the wall. I have placed motivational quotes,
pictures, and old pictures of myself to see every morning knowing how far I
have come and the motivation to keep going. There aren't any specific quotes I
like. I would tell you to make yourself a motivational board where you can see
it every day.
Click -> Lacey to follow her Journey on
Facebook
Tuesday, March 24, 2015
Amanda Ponusky
33 years old
107 lbs loss
1)
When and why did you decide to start your transformation
journey?
I stared my journey in 2012 with exercise
and weight lifting, but it really started in 2009 after seeing my wedding
photos weighing in at 300 lbs at the time.
I was so devastated at my photo that's when it really started me into
fixing my surroundings but it was always a yo-yo dieting thing. I did that for
3 years till I really started buckling down. I joined a gym in 2012 and started
walking 30 minutes and 30 minutes nautilus equipment one day arms one day legs
5 days a week. After a year I started free weight lifting. Since then the rest
is history. I really started getting into body building and now I'm currently
at 193 lbs body fat 33%. I lift about 45 minutes a day and 20 minutes of cardio 6-7 days a
week.
2)
What keeps you motivated along your journey?
I keep motivated by my fitness page (Amanda’s
new fit life) I started in December 2013. I started my page to first keep me
accountable now it is my reason for getting up every day and showing my
followers what is like to live fit.
3)
What are your fitness goals?
Goals I would like to achieve: 20% body fat
and possibly competing in figure someday.
4)
What does your weekly exercise schedule look like?
I work out 6-7 days a week and I now have a
trainer that dictates my workouts but I lift and do cardio every day. I do have scheduled rest days or active rest
days each week.
5)
What nutritional goals do you strive for?
I stay with a clean eating life. No
processed foods no artificial sugars. All natural foods.
6)
What “tips and / or tricks” do you have for
others?
Squat low, stay on track, don't give up it’s
all worth it I promise.
7)
How has your life changed since the start of your transformation
journey?
My life has changed with no more pain in my
joints and back. I always have energy now and I feel so much younger.
8)
What are some of your favorite motivational
thoughts and / or quotes that inspire you?
My favorite quote of all times is -
"commit to be fit" after reaching my goal of 100 lbs loss I tattooed
commit to be fit on my foot to remember every day how hard I worked for this
and to stay with it.
Follow Amanda's Amazing Journey on the following Social Media
Facebook - Amanda’s new fit life
Instagram - @countryfitbarbie
Tuesday, March 17, 2015
Heather's Story: I
started my journey 6 years ago. I was overweight and tired of my pants not
fitting. I joined a gym and started working out. I had been working out for
about three months. I would do the elliptical and some light weights. One day
all the machines were taken and I was stuck with a treadmill. I decided to run.
This was the first time I ran a mile since high school. I thought I was going
to die! It hurt so bad, and it took me forever to finish. I had such bad shin
splints I had to wait for them to go away before I could drive home. Something
ignited inside of me, despite the pain I went back the next day and did it all
over again. Eventually it got easier. I started losing weight and felt good
about myself. I started counting my calories and began to lose even more
weight. Six years and a baby later I have kept 20 lbs. off! I ran 3 miles every
other day for 5 years! A year ago after I had my baby I wanted to meet new
people in our community. I decided to join a running club since I loved running
so much. I met so many incredible people and that it added fuel to my passion
and I became a long distance runner. In the last year I have ran a marathon, 5
half marathons with a PR of 1:45:26 and a handful of 10 and 5k's. My focus
isn't so much on calories anymore as it is on nutrition. I love how good eating
healthy makes me feel that I want to share it with others. This is my story and
I hope you continue my journey with me and share yours as well.
Heather’s mission is
to inspire others to live a healthy active lifestyle. She fulfills her mission
through her home business that she runs 100% online as a health and fitness
coach.
You can follow Heather
on the following social media:
Friday, March 13, 2015
Now I have seen several versions of the mug cake on Pinterest, so I used several of them and modified a little to suite me :)
The Banana Oatmeal Cookies are a spin on the Cookies in the 21 Day Fix Plan
1 Scoop Chocolate Shakeology
Mug Cake Ingredients:
1 Scoop Chocolate Shakeology
1/4 tsp. Baking Powder
1 Tbsp. Honey (feel free to use whatever sweetener you like here)
1 Egg
3 Tbsp. 1% Milk / Water
1 tsp. Cocoa Powder
1 tsp. PB2
1 tsp. Almond Butter (optional for the topping after it cooks)
Mug Cake Directions:
Mix Shakeology, Baking Powder, Cocoa Powder, PB2 together in a mug. Add Egg, Honey, Milk, mix until "cake like". Cook in the microwave for 60 seconds, possibly longer depending on your microwave. Cake will pull away from the mug when it is done. Top with Almond Butter ... ENJOY!
For all you Fixers, the Mug Cake would be 1 1/2 Red and 2 tsp (if you use the optional Almond Butter topping, 1 if not used)
Banana Oatmeal Cookies Ingredients: (Sorry no pictures, they were gone too fast)
4 Ripe Bananas
2 Cups Oatmeal (I used Bob's Red Mill Gluten Free)
Ground Cinnamon (I let my son do this part so it wasn't measured)
1/2 cup Dark Chocolate Chips
Banana Oatmeal Cookie Directions:
Mix all the ingredients together, spoon into balls on a cookie sheet (I sprayed mine with cooking spray) and Bake at 350 degrees for 10 minutes.
Makes 16 Large Cookies. For all you Fixers, 2 cookies would be a serving = 1 yellow container + chocolate chips (not too sure how to account for those)
Saturday, March 7, 2015
TROPICAL SUPER FOOD
Shop wholesomeandfit.com supplement section to find Mangosteen Powder. Simply add it to your daily coffee, tea, protein shake, or water. With its unique health-promoting nutrients, it’s no wonder Mangosteen is hailed in Asia as the “queen of fruits.” Our 100% pure, raw Mangosteen powder is made from wild-harvested Mangosteen, grown in the nutrient-rich jungles of Thailand. Mangosteen has been used for centuries in various Asian countries to promote superior health and to help with an array of conditions. Mangosteen is nature’s most abundant source of the powerful antioxidants known as xanthones.
PURE AND NATURAL
Wai Lana’s commitment to perfection is evident in every step of bringing you these powerful Super Fruits. Our farmers use only sustainable growing methods—no chemical fertilizers, pesticides, or GMO ingredients are ever used. Following careful harvesting and thorough cleansing, expert botanists meticulously examine and test the ripe fruit to ensure that the highest possible quality, purity, and potency are consistently achieved. The fruit is then tray-dried and milled into a powder to ensure maximum freshness. And, of course, there are never any sweeteners, artificial colors, flavors, or preservatives added.
Thursday, March 5, 2015
I love my HipS-Sister! I bought the Global Sister, Travel - 7" Band in black. It goes with everything and holds all the needed items. I layer it over my yoga pants, put my car keys and driver's license in the easy to access zip pockets, put my phone in the top-load slash pocket in the front, and head off to the gym. No purse. No bag to hide in a corner of the room. No worries. Everything I need is with me.
I particularly like the width of the Global Sister. It sits comfortably on my hips and belly. I'm not a fan of low-rise pants, so my Hips Sister even makes low-rise jeans more comfortable for me.
Now I can live life hands-free while I stay Wholesome & Fit!
Lynn Baca
Wednesday, March 4, 2015
Since starting the 21 Day Fix, this has been my GO TO snack! It is so yummy!
All it is ... Greek Yogurt, Almond Butter, and Strawberries, for all you fixers that is 1 red, 1 purple, and 2 tsp.
What is your favorite snack, please share, I would love to hear!
Tuesday, March 3, 2015
My desire to start WHOLESOME &FIT came from my most recent weight loss journey, which began
after having my second child in June of 2012. I began my journey with the
desire to lose weight, to drop 100 pounds. So
far I have successfully lost 85 pounds! Somewhere along my journey I had an
epiphany – a major change in my frame of mind.
I am not sure exactly when this happened, but it sent me down a new path. Now I love myself, with all my imperfections (and
my perfections, too J) and I want to live a healthy, active, and fit lifestyle for
the rest of my days.
I am accomplishing my fit, healthy, awesome version of myself
by eating as "clean" as possible, I am currently on my second round
of the 21 Day Fix (I LOVE this program).
I am also exercising every day of the week, I am currently on day 44 of
my Run Streak and the 21 Day Fix is a 7 day a week workout program.
To be completely honest, I have plateaued, several times
throughout the last two and a half years.
I have had huge weight loss weeks, no weight loss weeks, weight gain
weeks. I have actually been the same weight since October of 2013, but I do not
let that get me down. The truth is, however, I have had many “non-scale”
victories. I've gone from a size 22 to a
size 12, from wearing an XXL to wearing mediums and larges. I have built muscles, I am running faster,
and I am losing inches. In fact I am
wearing the same size clothing I was wearing when I met my husband in April of
2004.
I eat gluten free due to having been diagnosed with Celiac 11
years ago, and I have recently cut out a great deal of dairy and sugars. The healthier I eat, the better I feel and
the more energy I have. I am currently figuring out that I am fueling my body
with food, not eating just to eat.
I have not reached my goal weight, yet. I have another 15 pounds to go. After I reach my goal weight, however, starts the real work – maintaining my new weight. Through clean eating, regular exercise, and positive collaboration with like-minded individuals, I know I will reach my goal and maintain my new weight.
I look forward to working with you, learning from you, and hearing your story. I invite you to join me on this journey and I hope it will become our journey!
You can follow me :) on the following social media:
Monday, March 2, 2015
Patience is a Virtue
HOWEVER, the I have recently come to learn that the scale does not define me!!! It took me forever to have this mindset and boy am I glad I have it now. I am much happier with where I am at both emotionally and physically.
I can celebrate the Non Scale Victories; the lost inches, the muscle gain, the looser clothes, the faster runs, the ability to lift heavier weights, and the list goes on.
Remember, it takes time and dedication, it is not a race to get there ... this is our lives, let's live them to the FULLEST!!!
Tuesday, February 24, 2015
I'd like to introduce you to Eli Sapharti, author, columnist and motivational speaker. Six years ago, Eli’s life changed in a dramatic way when he lost over 100 pounds. His weight loss, though significant, is only a small part of his story.
Since publishing his popular memoir, From Fat Boy to Fit Man: A One Step at a Time Success Story, Eli has appeared on the Emmy award winning, The Doctors, as well as ABC’s Good Morning America, and a host of other local morning shows. His story has also appeared in national publications including PEOPLE and the Huffington Post.
Eli has personally written for the popular health and lifestyle website, Diets In Review.
With his natural charm and charisma, coupled with a first-hand knowledge of weight loss, Eli has become a popular TV guest. His greatest joy, however, is the work he does as a personal coach and motivational speaker.
Having founded the principles of "One Step at a Time" for sustainable weight loss, Eli’s philosophy has proven effective for many of his clients and the 30,000 + very active followers on his Fat Boy Fit Man Facebook page.
As an entertaining and authoritative guest speaker, Eli has had the privilege of sharing his expertise at health and wellness events, corporate receptions, organizational retreats, and motivating kids at both the middle and high school levels.
Today, Eli continues to motivate and inspire audiences across the United States, while providing, “One Step at a Time” principles they can utilize in their own lives.
Here is also a link to a short video about ELi's Inspiring Book: http://youtu.be/
You can find Eli on the following social media:
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