Diana meets her physical requirements for her new job with the help of her strength training program!

More than two years ago, I tried to pass a physically demanding test for work and I just couldn’t do it. The test consisted of swinging back and forth three times on a 1⅟2 inch diameter rope across a 5 foot span without touching the ground or letting go. Next, one is required to hold the rope with only hands and do a dead-man’s hang on the rope for 10 seconds. Finally, one must swing twice across the 5 ft. span and land on both feet each time. I passed this test years earlier, but my strength was diminished as I’d gotten older. I had not made time for a workout routine.
My work took me to the offshore oil rigs where you must swing on a rope from the boat to the platform and back when it’s time to leave. After working on the platforms for more than 20 years, I changed jobs in May 2014 to a land based operation where I wouldn’t be in danger of losing my job due to this physical test. And that same month, I joined OC Fitness Mama and met Stacy Rae. I’ve been going twice a week and have steadily gotten stronger and more fit. My weight is the same, but my clothes fit better. I had a goal to ski two days in a row from when the ski lifts open to when they close and was able to do that. Stacy’s guidance and training has made such a difference in my body and my mind.
Recently, the small independent oil company I work for is reorganizing due to the low price of crude oil. As luck would have it, the job I had on the offshore rigs opened up again. It’s been my favorite workplace since the 80s. But I’d have to pass the swing rope test before I could be considered in the hiring process
for the job. Thankfully, with the vital training I’ve received from Stacy Rae and Stacy D., my strength and fitness from nearly two years of working out, and the prayers and support I’ve received from friends and family, I’m happy to say I passed the swing rope test on Friday, March 22.

Diana feeling AMAZING! She passed the physical part of her job requirement. Her strength training helped make that happen. Congratulations Diana!

Diana feeling AMAZING! She passed the physical part of her job requirement. Her strength training helped make that happen. Congratulations Diana!

Working on the bosu for balance, strength & working the upper body was key in helping to prepare for the physical testing for the new job. Diana nailed it!!!

Working on the bosu for balance, strength & working the upper body was key in helping to prepare for the physical testing for the new job. Diana nailed it!!!

 

Thank you, OC Fitness Mama!

The Benefits of Strength Training

1. Muscle weighs more than fat. You start to lose 1/2 pound of muscle starting at the age range  of 25-30. Your muscle starts to shrink and your female fat cells increase in size & number. If you gain enough weight, the fat cells increase in size and can actually get so full that they divide. Loss of muscle is called sarcopenia, which  meaning death of the muscle. Your metabolism decreases because of this process.
2. Women often think cardio is the best way to lose fat and belly fat. Women who weight train lose more fat than women who just do cardio. When they just do cardio,they lose muscle and water not fat.
3. Be smarter. Women who weight train strengthen their body and minds. After about 6 months of training, you have enhanced your cognitive function. Research also shows increased short and long- term memory, improved reasoning and longer attention span.
4: Life span is increases and disease decreases, especially with cancers and cardiovascular disease. Cancers are 2/3 preventable and a lot of them are brought on by lifestyle choices.
5. Your clothes & favorite jeans will fit better.
6. Your heart is happier and healthier: Researchers at the University of Michigan found that people who did 3 total body workouts a week for two months decreased their diastolic blood pressure ( the bottom number) by an average of 8 points. That’s enough to reduce the risk of stroke by 40% and the chance of heart attack by 15%.
7: It helps build bone density. Osteoporosis is a bone thinning disease. As you age, your bone mass decreases. A study found that after 16 weeks of weight training it increases hip bone growth by 19%. Build muscle and bone density with a weight training program.
8: You will become a fat burner rather than a fat storer. Lifting weights increases the number of calories you burn while you sleep and work. I like to refer to this as building a residual income.  After every workout you continue to burn calories and have an increased metabolism for the remaining of the day even while you are sleeping. This doesn’t occur with cardio. Just doing a circuit of 8 moves which takes about 8 minutes, can expend 159-231 calories. That’s about what you’d burn at a 10 mile-per-hour pace for the same duration.
9: You will decrease stress levels and depression.
10. Weight training is the fountain of youth. You will look & feel younger than ever before!

Example of 5 pds of fat vs. a 5 pd dumbbell just like muscle compact and smaller

Example of 5 pds of fat vs. a 5 pd dumbbell just like muscle compact and smaller

 

Before picture carrying more body fat-After picture carrying more muscle less body fat!

Before picture carrying more body fat-After picture carrying more muscle less body fat!

Semi-private training session

Semi-private training session

 

OC Fitness Mama

“Fit & fabulous @ 40 and beyond”!

The Benefits of Strength Training

1. Muscle weighs more than fat. You start to lose 1/2 pound of muscle starting at the age range  of 25-30. Your muscle starts to shrink and your female fat cells increase in size & number. If you gain enough weight, the fat cells increase in size and can actually get so full that they divide. Loss of muscle is called sarcopenia, which  meaning death of the muscle. Your metabolism decreases because of this process.
2. Women often think cardio is the best way to lose fat and belly fat. Women who weight train lose more fat than women who just do cardio. When they just do cardio,they lose muscle and water not fat.
3. Be smarter. Women who weight train strengthen their body and minds. After about 6 months of training, you have enhanced your cognitive function. Research also shows increased short and long- term memory, improved reasoning and longer attention span.
4: Life span is increases and disease decreases, especially with cancers and cardiovascular disease. Cancers are 2/3 preventable and a lot of them are brought on by lifestyle choices.
5. Your clothes & favorite jeans will fit better.
6. Your heart is happier and healthier: Researchers at the University of Michigan found that people who did 3 total body workouts a week for two months decreased their diastolic blood pressure ( the bottom number) by an average of 8 points. That’s enough to reduce the risk of stroke by 40% and the chance of heart attack by 15%.
7: It helps build bone density. Osteoporosis is a bone thinning disease. As you age, your bone mass decreases. A study found that after 16 weeks of weight training it increases hip bone growth by 19%. Build muscle and bone density with a weight training program.
8: You will become a fat burner rather than a fat storer. Lifting weights increases the number of calories you burn while you sleep and work. I like to refer to this as building a residual income.  After every workout you continue to burn calories and have an increased metabolism for the remaining of the day. This doesn’t occur with cardio. Just doing a circuit of 8 moves which takes about 8 minutes, can expend 159-231 calories. That’s about what you’d burn at a 10 mile-per-hour pace for the same duration.
9: You will decrease stress levels and depression.
10. Weight training is the fountain of youth. You will look & feel younger than ever before!

Example of 5 pds of fat vs. a 5 pd dumbbell just like muscle compact and smaller

Example of 5 pds of fat vs. a 5 pd dumbbell just like muscle compact and smaller

 

Before picture carrying more body fat-After picture carrying more muscle less body fat!

Before picture carrying more body fat-After picture carrying more muscle less body fat!

Semi-private training session

Semi-private training session

 

OC Fitness Mama

“Fit & fabulous @ 40 and beyond”!

February is Heart Disease Awareness Month!

When we think of February what comes to mind is the color red and the shape of a heart. Valentine’s Day is right around the corner on February 14th. We often give chocolates and cards to the ones we love, which includes our husbands, friends, family and co-workers. However, there is also another reason to wear the color red during February. It is also Heart Disease Awareness month.

Heart disease and other cardiovascular diseases are the number one killer of women, causing 1 in 3 deaths every year. That’s approximately one woman every minute!

But it doesn’t affect all women the same. According to American Heart Association.the warning signs for women aren’t the same as men.

It is important to understand the most common warning signs of a heart attack. It could safe your life or someone you love. Some heart attacks can be sudden and intense. Others can start slow with some discomfort and mild pain.

 

Here are some signs to protect yourself:

1. Chest discomfortThe pain can come and go, that is why it is important to not ignore.  Pay attention. If it becomes more uncomfortable and/or if you feel any tight pressure or pain than you should probably call 9-1-1.

2. Discomfort in your upper body and other areas of your body: Pain and discomfort can be in the arms (one or two), your stomach, back, neck or jaw. Pay attention to all of these areas.

3. Shortness of breath: This is something that you may not pay attention to but is significant. It is important and may come and go, It can come with or with-out chest discomfort.

4. Waring signs: You may not feel yourself. You can feel light headed, nauseous, and/or break out is a sweat (most likely a cold sweat).

 

According to the AHA if you or someone you are with has 1 or more of these signs, call 9-1-1 right away.  Never drive yourself if you are having these symptoms and don’t let the person you are with drive either.

Here are ways to  prevent heart disease:

1. Get Moving! Having a sedentary lifestyle is dangerous. If you  have a job where you sit most of the day, you should get up and walk around as much as possible. Hire a trainer, find an exercise you like, and take movement seriously. It could save your life. If you sit at work get up at least every 1/2 hour to 1 hour and move about for 5 minutes. Also talk to your HR person about how you can make your work station a standing station so your not sitting all the day at work. Try to aim for 150 minutes of cardio a week, that is about 2 1/2 hours of moderate physical activity each week. Walking is a great way to get moving, can start with 10 minutes and work up to 20 or more. It doesn’t have to been done all at once either, 10 minutes, 3 times a day rather than all at once.

2. Know Your Numbers for your cholesterol, triglycerides, blood pressure, fasting glucose. Every women should know this information.  If you don’t know or choose to not know then you could be at risk. Being in denial is sometimes easier for us but not in the best interest for our health. We at OC Fitness Mama we encourage our clients to get an annual  physical and blood work. Your body changes and your blood work does too, knowing this information is vital  to how you can navigate your life. Having a weekly exercise program and having healthy eating habits is necessary to your overall  well-being.

3. Lose Weight If Necessary: Extra weight isn’t good for your body or your heart. If you need to lose weight, do it slowly an start with a walking program and make better choices with your food. You can move more and eat less. Add weight training and cardio exercise to your weekly schedule and be consistent. You will feel better and hopefully lose weight.

4. Stop Smoking: If you smoke, it’s time to stop an unhealthy habit. Talk to your doctor about how to quit smoking.

5. Decrease Stress: Decrease stress through yoga, deep breathing, stretching and communication. These are all ways to decrease stress, they are all easy to add to your exercise plan and are very important. Find ways to talk to the ones you love and at your work it is important not to hang on to things.It affects your heart and can take a toll.

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Happy Valentines and Heart Month!

OC Fitness Mama

Flat Stanley Visits OC Fitness Mama

Recently one of our clients brought a guest to her workout. The guest is actually well known and a male. Even though OC Fitness Mama is a women’s studio we allowed her to bring him along. His name is Flat Stanley and he has quite a story. Now if you are a mom or follow children’s books  then you know his story and why Stanley is flat, but if you don’t then here is a little re-cap. Stanley Lampchop and his younger brother Arthur where given a bulletin board to hang pictures and other things on by their father. Their father hung the bulletin board over Stanley’s bed and one night the bulletin board fell off the wall and landed on Stanley and flattened him. Stanley does survive. However, life is different and also somewhat challenging. Stanley now finds himself sliding under doors and doing all the things a boy that is flat would do. His younger brother Arthur even takes him and uses him as a kite. Stanley is now able to travel in an envelope and visit friends and family.

So that is how Flat Stanley found his way to our client’s house. Our client Connees sweet grandson sent Flat Stanley in an envelope to visit his grandma and grandpa. It was part of a school project and along with the project Flat Stanley was to be taken everywhere so that her grandson could write about his visit  and share it with his classmates upon his return.Taking pictures throughout the trip was also going to add to the experience and make the visit very exciting. Flat Stanley was in for a fast-paced, fun weekend with grandma Connee and grandpa Robin!

That brings us to a Saturday when grandma Connee brought her guest Flat Stanley to her  workout. He came with a Santa’s hat because it was over Christmas break. We wanted to really have Flat Stanley enjoy his  workout and he did! We treated Flat Stanley just like we would any other client that visited for the first time. He got the best workout and had a great time. He tried the bosu, TRX, the step and did some exercises on the bench. By the time he was finished he had worked up a real sweat and we took some fun pictures for Connee’s grandson. We also took some pictures of Flat Stanley and the clients  for the studio.

Things like this at the studio are not only fun for our clients but, fun for our trainers too. Making sure to have fun with our clients and creating an atmosphere for special situations like this brings all of us pure joy. Knowing that we were all part of the making of a fun memory for a young boy was very exciting. We had a great morning having Flat Stanley as our guest and Connee’s grandson ended up with a very unique and fun experience to share with all of his classmates.

OCFM clients with Flat Stanley 2015.

OCFM clients with Flat Stanley 2015.

Flat Stanley comes to "OC Fitness Mama", to workout.

Flat Stanley comes to “OC Fitness Mama”, to workout.

 

Flat Stanley loved the bosu!

Flat Stanley loved the bosu!

The elliptical trainer was one of Flat Stanley's favorite!

The elliptical trainer was one of Flat Stanley’s favorite!

After Flat Stanley’s weekend with grandma Connee and grandpa Robin he was mailed back in an envelope to their grandson with all the details and pictures of his trip. Connee’s grandson was very happy to have Flat Stanley return.

Now the end of the story is that eventually Flat Stanley got tired of being flat and so his younger brother helped him get back to his shapely self by blowing him up with a bicycle pump and therefore he now goes by Stanley.

What a great morning we had with our clients and making Flat Stanley feel welcome!

 

OC Fitness Mama

 

“Fit & fabulous @ 40 and beyond”

 

 

 

Happy New Year!

new year 2016

 

  1. When it comes to your workout think in terms of mini workouts. If you do 10-20 minutes, that is enough time to do a few strength training circuits or a walk around the neighborhood. Remember something is always better than nothing.
  2. Stop having the mentality that your workouts have to be long (the all-or-nothing thinking), workouts done in increments 10 minutes in the morning, 10 minutes at lunch and 10 min in the afternoon are a great way to fit it in and still make it count.
  3. Get in some H.I.I.T.  (High Intensity Interval Training). Cardio sessions 2-3 times a week really help fit in a fat-burning cardio workout. If possible, do these workouts on nonconsecutive days for the best results and not on your strength training days. For example: Warm-up for 2-3 minutes then do an interval called 30, 20, 10…For the first 30 seconds walk, cycle or do the elliptical  at a speed that is normal. For the next 20 seconds go faster and the last 10 seconds go as fast as you can. Repeat this five more times. One cycle equals 6 minutes. You can always increase cycles, too.
  4. Stay consistent during the holidays by keeping your workouts written in your planner or in your phone. Your workouts may not be as long or difficult as you normally train, but that is ok. Consistency will be the real payoff and you will keep your weight in check.
  5. Drink lots of water and kick unhealthy drinks to the curb. Watching what you drink during the holidays will not only be better for your body,  but will also keep you from adding empty calories. If you are going to have a cocktail, be sure to eat while doing this. The food will help absorb the alcohol and you will not get as tipsy had you not had any food. You will also not gain as much weight from treating yourself. Go for a wine spritzer or something that isn’t creamy and full of sugar.
  6. Be sure to eat breakfast and a meal or a snack  every three hours every day. Your metabolism will stay elevated and you will have more energy to get everything you need to get done during this busy time of year. Bring snacks  and a bottled water with you as a reminder.
  7. Get at least 1-2 strength training workouts in during the week. You can actually get away with doing 1 set of 10 exercises. For example: One set of 12-15 bent knee or military push-ups, bench dips, traveling alternating lunges, squats, bent over  dumbbell back rows, shoulder presses, bicep curls, back hyperextensions, mountain climbers and cat/cow move. Depending on your time,  repeat if you can!
  8. Do some stretching and gentle breathing 2-3 times a week for 5-10 minutes. This will help to bring down your stress level. Your blood pressure with raises this time of year from all that you have to do. You can do this anywhere, anytime, and anyplace.
  9. Let go of the things you can’t control or change. By doing this, you give your self permission to do what you can and that’s enough for now.
  10. Be grateful for your family, friends, and loved ones, communicate to them that you love and care about them and you are there if they need you. Also do your best to live in the moment and enjoy your time with them. It is important to be in the present, it’s healthy and teaches you to enjoy the moment without stressing about what’s next.

Hopefully these 10 suggestions will help you have a calmer and joyful holiday season. The average person gains 5-10 pounds during this time, but that doesn’t have to be you. Enjoy yourself & remember to stay the course by moving more and eating less.

OCFM 2015

At "OC Fitness Mama", we appreciate our clients! We are so excited that they chose our studio for all their fitness needs!

At “OC Fitness Mama”, we appreciate our clients! We are so excited that they chose our studio for all their fitness needs!

Make 2016 a great year, remember simple is BEST, it’s up to YOU to take care or YOURSELF, no one else is going to.

Blessings,

 

OC Fitness Mama

Ten Ways to Stay the Course during the Holiday Season:

1. When it comes to your workout think in terms of mini workouts. If you do 10-20 minutes, that is enough time to do a few strength training circuits or a walk around the neighborhood. Remember something is always better than nothing.
2. Stop having the mentality that your workouts have to be long (the all-or-nothing thinking), workouts done in increments 10 minutes in the morning, 10 minutes at lunch and 10 min in the afternoon are a great way to fit it in and still make it count.
3. Get in some H.I.I.T. (High Intensity Interval Training). Cardio sessions 2-3 times a week really help fit in a fat-burning cardio workout. If possible, do these workouts on nonconsecutive days for the best results and not on your strength training days. For example: Warm-up for 2-3 minutes then do an interval called 30, 20, 10…For the first 30 seconds walk, cycle or do the elliptical at a speed that is normal. For the next 20 seconds go faster and the last 10 seconds go as fast as you can. Repeat this five more times. One cycle equals 6 minutes. You can always increase cycles, too.
4. Stay consistent during the holidays by keeping your workouts written in your planner or in your phone. Your workouts may not be as long or difficult as you normally train, but that is ok. Consistency will be the real payoff and you will keep your weight in check.
5. Drink lots of water and kick unhealthy drinks to the curb. Watching what you drink during the holidays will not only be better for your body, but will also keep you from adding empty calories. If you are going to have a cocktail, be sure to eat while doing this. The food will help absorb the alcohol and you will not get as tipsy had you not had any food. You will also not gain as much weight from treating yourself. Go for a wine spritzer or something that isn’t creamy and full of sugar.
6. Be sure to eat breakfast and a meal or a snack every three hours every day. Your metabolism will stay elevated and you will have more energy to get everything you need to get done during this busy time of year. Bring snacks and a bottled water with you as a reminder.
7. Get at least 1-2 strength training workouts in during the week. You can actually get away with doing 1 set of 10 exercises. For example: One set of 12-15 bent knee or military push-ups, bench dips, traveling alternating lunges, squats, bent over dumbbell back rows, shoulder presses, bicep curls, back hyperextensions, mountain climbers and cat/cow move. Depending on your time, repeat if you can!
8. Do some stretching and gentle breathing 2-3 times a week for 5-10 minutes. This will help to bring down your stress level. Your blood pressure with raises this time of year from all that you have to do. You can do this anywhere, anytime, and anyplace.
9. Let go of the things you can’t control or change. By doing this, you give your self permission to do what you can and that’s enough for now.
10. Be grateful for your family, friends, and loved ones, communicate to them that you love and care about them and you are there if they need you. Also do your best to live in the moment and enjoy your time with them. It is important to be in the present, it’s healthy and teaches you to enjoy the moment without stressing about what’s next.
Hopefully these 10 suggestions will help you have a calmer and joyful holiday season. The average person gains 5-10 pounds during this time, but that doesn’t have to be you. Enjoy yourself & remember to stay the course by moving more and eating less.

 

Have a wonderful holiday season this year and may God continue to bless you!

OC Fitness Mama

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Penny’s Success Story:

First off I want to thank Stacy Rae Mednick from the bottom of my heart for her persistence. I have trained with Stacy Rae  for almost six months. In pursuit of me joining “OC Fitness Mama”, I have been persistent with my training.

 

Since joining OC Fitness Mama in February, I have lost a total of 9 lbs and 14 1/2 inches. Stacy’s tireless coaching, drive and overall support have made my results happen in a timeline I thought would be impossible!

 

Stacy has also helped me with my eating habits, especially in the morning when I did not eat at all!  I have noticed how much better I feel starting the morning with a small breakfast and then adding my supplement shake to start my day.

 

I appreciate all of the informative information Stacy provides to all of us regarding our health and well-being. I also enjoy the inspiring special notes on the boards every month.

 

Stacy’s positive attitude and kind words each morning before my workout is a great way to start the day. Also, I can’t forget to mention her training is intense and kicks my butt!!!

 

I look forward to a long-standing relationship with Stacy and OC Fitness Mama!

 

With a better looking body and mind, I thank you!

Beautiful biceps!

Beautiful biceps!

Penny's after picture!

Penny’s after picture!

Update on Penny’s results!

Penny Before & After

Her results in one year:

  • lost 35 pounds
  • lost 20 total girth inches over her entire body
  • down from a size 10 to a size 4
  • Happier, has more energy, and can now wear a bikini to water-ski in!!!
Penny Before

Penny Before

Penny After

Penny After (1 Year)

OC Fitness Mama’s Five Simple Fitness Tips:

  1. Drink 8-10 glasses of water every day. It is important to stay hydrated. You can add sliced lemon, cucumber, orange and/or lime for a refreshing taste.
  2. Eat an apple every day! You have heard the phrase an apple a day keeps the doctor away. There is truth in that. My favorite apples are Red Delicious and Granny Smith.  Apples are full of antioxidants, which are disease-fighting compounds and fiber. Apples help to decrease some cancers, diabetes, and cholesterol. Apples help with weight loss, too.
  3. Walk every day! Walking is great for your cardiovascular system, which helps strengthen your heart. Walking is also good to reduce stress and anxiety. All you need is a supportive pair of walking shoes and you are good to go. If time is an issue, try walking before work or at lunchtime for 30 minutes. Reminder: You can also walk for ten minutes in the morning, ten minutes at lunch, and ten minutes before or after dinner. Cardio doesn’t have to be done all at once.
  4. Forgive: Forgiveness isn’t easy sometimes, but it is necessary for your health. If we allow ourselves to hold on to things that have hurt us in the past, we become a prisoner to ourselves. Forgive others that have hurt you and you will feel better doing so.
  5. Sleep: Getting enough sleep is critical to your health. Research shows that 7-8hours of sleep every night is key to helping you get the right amount of sleep so your body can recover, repair and rest. Sleep is also a must if losing weight is one of your goals. Not getting enough sleep over time is unhealthy for you and will eventually start to affect your life. Try to get to bed at the same time and wake up at the same time, even on the weekends. You can create a healthy sleep habit and your body will be rested and restored because of it.
Love the body your were born with!

Love the body your were born with!

OC Fitness Mama

“Fit & fabulous @ 40 and beyond”

Happy September to all the OC Fitness Mamas

Some of you have children going back to school like I do and some of you  are just excited about the cooler weather. Whatever excites you about this beautiful time of year is worth getting excited about. Life is EXCITING and as women we don’t want to just exist daily, but to really THRIVE! So I would like to encourage you to get out your appointment books  and make you and your health one of your top PRIORITIES on your schedule this month and for the rest of the year. No matter how you do your scheduling be sure to write your workouts down on paper and in pen.  That way they are hard to change and you can schedule your other appointments around your fitness time. Your commitment to your workouts is just as important as any other appointments you make. Your body will not just exercise on it’s own. As you know YOU have to move your body and make it HAPPEN.

This month as OC Fitness Mama we are doing a fitness challenge to help our clients get back on track…come fall back into fitness with a 21 day cardio challenge from September 9-30. For 21 days we what to encourage  you do do cardio EVERY day for a minimum 21 minutes. You are welcome to do more if you choose. You can go to our Facebook event page and sign up to do the challenge. Here is the link: https://www.facebook.com/events1490674417915334

 

Come Fall into Fitness with us at "OC Fitness Mama!

Come Fall into Fitness with us at “OC Fitness Mama!

 

Why did we choose 21 days? Because it takes 21 days to make a healthy habit. Join us from September 9-30 to create a healthy habit for yourself. choose any cardio activity that raises your heart rate and brings you JOY! Cardio helps to decrease stress, depression, and increase your endorphin’s so you can FEEL good all day long. Examples of cardio: walking, running, biking, swimming, dancing, cycling, roller skating, hula-hooping, jump-roping, jumping on a mini trampoline, home cardio DVD,  playing tag with your children and any other moving activity that you enjoy. Our hope is that after 21 days you FEEL so AMAZING that you’ll want to continue to do cardio and strengthen the most important muscle in your body-your HEART! Now if your reading this post and it is past our challenge dates please try it on your own anyway. You can start it and do it for 21 days in a row, get a calendar and keep track of your cardio and what you do daily for 21 days and create a healthy habit for yourself. You can also ask a friend, co-worker or your spouse to join you. Good luck!

Have fun and feel better. Your body will appreciate it!

OC Fitness Mama

 

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