In this invigorating and effective workout session, Coach Kim will guide you through a series of exercises designed to tone and sculpt your upper body while helping you shed those unwanted pounds.
Add Row 
Add Element 1 Minute Read
Upper Body Workout V4
49 Views
1 Comments
Sarah colbert
07.10.2023
I would love to lose 80 pounds can you help me,I am 4feet/11in my mailing address is P.O.Box395 Lakeland Ga.31635 please send me something so that I can lose weight I'm 68 years old, thank you for your time.
Related Posts All Posts
11.28.2024
The Functional Medicine Approach for PCOS
Functional medicine focuses on identifying and addressing the root cause of health issues, rather than just treating symptoms. Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects women of reproductive age, and can happen at any age. Addressing insulin resistance and hormonal imbalance through dietary and lifestyle interventions can be particularly powerful. Let's dive into the science-backed solutions for managing PCOS.1. Manage Insulin Resistance with Low Glycemic Index (GI) FoodsInsulin resistance is a major driver of PCOS, and dietary changes that improve insulin sensitivity can have a profound impact on managing symptoms. Studies show that adopting a low glycemic index (GI) diet can improve insulin sensitivity and help regulate menstrual cycles.Low-GI foods include:Non-starchy vegetables (leafy greens, broccoli, bell peppers)Whole grains (quinoa, black rice, konjac/glucomannan fiber)Lean proteins (chicken, fish, lean cuts of beef like tenderloin, pasture raised pork)Healthy fats (avocado, nuts, seeds, olive oil and fatty fish like salmon, sardines, anchovies and mackerel)A study published in The American Journal of Clinical Nutrition found that women with PCOS who followed a low-GI diet experienced significant improvements in insulin sensitivity and reductions in androgen levels, helping to alleviate symptoms like acne and hirsutism, a condition that causes women to grow excessive amounts of coarse, dark hair in a male-pattern distribution.2. Incorporate Anti-Inflammatory FoodsChronic low-grade inflammation is a common underlying issue in PCOS, contributing to insulin resistance and hormonal imbalance. A diet rich in anti-inflammatory foods can reduce this inflammation and support better hormonal regulation.Anti-inflammatory foods include:Fatty fish rich in omega-3s (salmon, mackerel, sardines. anchovies) I use this high quality Omega-3 and take a shot each morning to keep my inflammation and arthritis at bay: Omega 3 Fish OilBerries (blueberries, strawberries, raspberries, blackberries)Leafy greens (spinach, kale)Nuts and seeds (walnuts, flaxseeds, chia seeds)Spices like turmeric with black pepper (Bioperine) (to help absorption of curcumin in turmeric) and ginger. Here is the one I use that includes all three in Organic form: Turmeric Ginger BioPerine In a study published in The Journal of Clinical Endocrinology & Metabolism, women with PCOS who consumed higher amounts of omega-3 fatty acids saw improvements in insulin sensitivity, reduced androgen levels, and more regular menstrual cycles.3. Boost Fiber IntakeFiber is essential for regulating blood sugar levels and improving gut health, both of which are important for managing PCOS. High-fiber foods slow down the absorption of sugar into the bloodstream, which helps control insulin spikes. Furthermore, a healthy gut microbiome has been linked to better hormone balance, which is critical for managing PCOS.High-fiber foods include:Vegetables (especially cruciferous vegetables like broccoli and cauliflower)Whole grains (especially quinoa, beans, legumes and black rice)Fruits (especially those lower in sugar like berries and apples)Research from The Journal of Obesity & Metabolic Syndrome found that women with PCOS who increased their dietary fiber intake had reduced body weight and improved insulin resistance, leading to better overall hormonal health.4. Add Inositol SupplementsInositol, a naturally occurring compound, has shown significant promise in managing PCOS symptoms, particularly when it comes to improving insulin sensitivity and regulating menstrual cycles. The two forms of inositol that are most commonly studied are myo-inositol and D-chiro inositol, both of which have been shown to improve ovarian function and reduce insulin levels.A study published in The European Review for Medical and Pharmacological Sciences showed that women with PCOS who took myo-inositol supplements experienced more regular ovulation, improved insulin sensitivity, and reduced androgen levels.5. Exercise RegularlyPhysical activity is one of the most effective ways to improve insulin sensitivity and reduce inflammation in women with PCOS. Strength training, in particular, helps build lean muscle mass, which enhances the body’s ability to use insulin more efficiently. Cardiovascular exercise, such as walking, running, or cycling, can also help with weight management and improving heart health, which is particularly important for women with PCOS who have an increased risk of cardiovascular diseases.A study published in The Journal of Clinical Endocrinology and Metabolism found that regular physical activity significantly improved insulin sensitivity and reduced abdominal fat in women with PCOS.Lifestyle Changes to Support Long-Term ManagementIn addition to dietary and exercise interventions, other lifestyle changes can help women with PCOS manage their symptoms:Manage Stress: Chronic stress can exacerbate PCOS symptoms by increasing cortisol levels, which in turn can worsen insulin resistance and disrupt hormonal balance. Mindfulness practices, meditation, yoga, and adequate sleep are all powerful tools for managing stress.Prioritize Sleep: Poor sleep is linked to increased insulin resistance and weight gain, both of which can worsen PCOS symptoms. Aim for 7-9 hours of quality sleep per night to support hormonal health.Conclusion: Conquer PCOS with Food as MedicinePCOS is a complex condition, but it is possible to take control by focusing on a holistic approach to health. Functional medicine emphasizes the role of nutrition in managing PCOS, and scientific studies back the effectiveness of dietary interventions such as a low-GI diet, anti-inflammatory foods, fiber, and targeted supplements like inositol.By making these changes, women with PCOS can improve insulin sensitivity, reduce inflammation, and balance their hormones, leading to improved symptoms and better overall health.Key TakeawaysFocus on low-GI, anti-inflammatory foods to manage insulin resistance.Increase fiber intake to improve gut health and hormone balance.Consider inositol supplements to support ovarian function and insulin sensitivity.Exercise regularly to enhance insulin sensitivity and manage weight.Prioritize stress management and quality sleep for long-term PCOS control.PCOS doesn’t have to control your life—by taking a proactive, functional approach with food as medicine, you can conquer PCOS and thrive.ReferencesDiamanti-Kandarakis E, et al. “Insulin Resistance in PCOS.” The Journal of Clinical Endocrinology & Metabolism (2006).Dunaif A. “Insulin Resistance and the Polycystic Ovary Syndrome: Mechanism and Implications for Pathogenesis.” Endocrine Reviews (1997).Marsh K, et al. “The Effect of a Low Glycemic Index Diet on Insulin Sensitivity in Women with PCOS.” The American Journal of Clinical Nutrition (2010).Moran LJ, et al. “Low GI Diet Improves Insulin Sensitivity in Overweight Women with PCOS.” American Journal of Clinical Nutrition (2013).Phelan N, et al. “The Effect of Omega-3 Fatty Acids on Insulin Sensitivity in PCOS.” The Journal of Clinical Endocrinology & Metabolism (2011).Barber TM, et al. “PCOS and the Gut Microbiome: Correlation and Potential Role of Gut Dysbiosis in PCOS.” Journal of Clinical Endocrinology & Metabolism (2020).Douglas CC, et al. “Fiber Intake in Women with PCOS.” Journal of Obesity & Metabolic Syndrome (2016).Genazzani AD, et al. “Myo-inositol in the Treatment of Insulin Resistance in Women with PCOS.” European Review for Medical and Pharmacological Sciences (2018).Vigorito C, et al. “Exercise Improves Insulin Sensitivity in Women with PCOS.” The Journal of Clinical Endocrinology and Metabolism (2007).
11.22.2024
How To Start Lifting
Starting a weightlifting routine can be both exciting and intimidating, especially if you're new to strength training. The good news is that it’s never too late to start, and lifting weights offers numerous benefits for your muscles, bones, metabolism, and overall health. Here’s a step-by-step guide on how to begin lifting safely and effectively:1. Consult a ProfessionalBefore starting any new exercise program, especially if you have any health conditions or concerns, it’s a good idea to check with your doctor. They can help ensure you’re physically ready for strength training and offer guidance if you need modifications.2. Set Clear GoalsThink about why you want to lift weights. Is it to build muscle, increase strength, improve bone health, manage body composition, or enhance general fitness? Having clear goals helps you tailor your routine and stay motivated. For example:Muscle building: Focus on progressively lifting heavier weights.Bone health: Include weight-bearing exercises like squats and lunges.Fat loss and toning: Combine strength training with cardiovascular exercises.3. Start with Bodyweight ExercisesIf you’re completely new to strength training, begin by mastering basic bodyweight movements. These exercises will build your foundational strength and help improve form and technique before adding external weights. Here are a few great beginner bodyweight exercises:Squats (for lower body)Lunges (for legs and glutes)Push-ups (for upper body strength)Planks (for core strength)Glute bridges (for hips and lower back)4. Learn Proper FormProper technique is crucial to avoid injury and get the most out of your workouts. Start slow and focus on your form before increasing weight. If possible, work with a personal trainer, or use online resources (videos or apps) to ensure you’re performing each exercise correctly.Some basic rules for lifting:Maintain good posture: Keep your back straight, shoulders back, and chest up when lifting.Engage your core: Stabilize your torso to prevent unnecessary strain on your lower back.Control the movement: Lift and lower the weight slowly and steadily. Avoid jerking or using momentum.5. Start Light and Progress GraduallyWhen you're ready to add weights, begin with light dumbbells, resistance bands, or machines that allow you to practice good form. Start with a weight that feels manageable, where you can perform 10-15 repetitions (reps) with proper technique, but the last few reps should feel challenging.Reps and sets: Aim for 2-3 sets of 8-12 repetitions of each exercise.Increase weight progressively: Once you can easily do 12-15 reps, gradually increase the weight by 5-10%. This process is called progressive overload, and it’s key to building strength and muscle.6. Incorporate a Full-Body RoutineWhen starting, it’s beneficial to do a full-body workout 2-3 times per week. This means you’ll target all major muscle groups in one session. A sample beginner routine could look like this:Squats (legs and glutes)Push-ups or chest presses (chest, shoulders, and triceps)Rows or pull-downs (back and biceps)Lunges or step-ups (legs)Plank (core)Overhead press (shoulders and arms)You can increase variety and complexity as you grow stronger and more comfortable with weight training.7. Rest and RecoveryMuscles grow and strengthen during periods of rest, so recovery is just as important as your workouts. Ensure you give each muscle group at least 48 hours of rest between lifting sessions, especially when starting. This prevents overtraining and injuries. For example, if you do a full-body workout on Monday, wait until Wednesday or Thursday for the next one.8. Nutrition MattersFor lifting to be effective, you need proper nutrition to fuel your workouts and support muscle repair and growth. Prioritize:Protein: Aim to consume 20-30 grams of protein per meal to help with muscle repair.Carbohydrates: Provide energy for your workouts.Healthy fats: Support joint and overall health.Consider including post-workout snacks that contain both protein and carbohydrates to help with recovery.9. Stay Consistent and Track Your ProgressConsistency is key when it comes to strength training. Stick to a regular schedule and track your progress by writing down the exercises, weights, and reps you perform. Over time, you’ll see improvements in strength, endurance, and body composition.10. Challenge Yourself, but Listen to Your BodyAs you grow more experienced, you can introduce more challenging movements, heavier weights, or different styles of strength training, like resistance bands or kettlebells. However, always listen to your body. Pushing through fatigue or pain can lead to injury, so focus on gradual progress and be mindful of any discomfort.Final ThoughtsLifting weights is a highly effective way to maintain muscle mass, boost metabolism, and improve bone health, especially as we age. Starting a strength training routine doesn’t have to be intimidating. By beginning slowly, focusing on form, and progressing gradually, you can build strength and confidence in your ability. Remember, it’s never too late to start lifting and reaping the many health benefits that come with it!
11.21.2024
5 Science-Backed Strategies to Burn Fat and Keep It Off
Burning fat and keeping it off can feel like an elusive goal, especially when you're bombarded with misinformation. However, a growing body of scientific research offers clear strategies for sustainable fat loss, specifically tailored for women. From understanding hormonal impacts to implementing smart exercise and dietary habits, here are five proven ways to effectively burn fat and maintain a healthy weight.1. Prioritize Strength TrainingWhile cardio often gets the spotlight in fat-burning discussions, research shows that strength training is essential for women looking to lose fat and keep it off. Lifting weights builds lean muscle mass, which increases your resting metabolic rate, meaning you'll burn more calories even while resting. A study in the Journal of Applied Physiology found that resistance training can significantly increase resting energy expenditure and reduce fat mass, especially in women aged 18 to 44 .Additionally, strength training has been shown to counteract age-related muscle loss, a condition called sarcopenia, which can make fat loss harder as women age. For optimal fat loss, aim to incorporate full-body resistance exercises at least 2-3 times per week, focusing on major muscle groups like legs, back, and core.2. Embrace High-Intensity Interval Training (HIIT)High-Intensity Interval Training (HIIT) is a time-efficient way to burn fat and boost your metabolism. Unlike steady-state cardio, HIIT alternates between short bursts of intense exercise and periods of lower-intensity recovery. This form of training keeps your metabolism elevated for hours post-exercise, promoting fat oxidation, particularly in abdominal fat.Research published in the Journal of Obesity found that women who engaged in HIIT burned significantly more body fat than those performing moderate-intensity continuous exercise. For women, this approach can be particularly effective because it enhances fat oxidation and improves insulin sensitivity, which tends to decline with age and can be a factor in fat retention.3. Focus on Protein-Rich DietsWomen often under-consume protein compared to men, which can be a limiting factor in fat loss. Protein is not only essential for muscle repair after exercise but also helps control hunger, increases feelings of satiety, and supports a healthy metabolism. According to a study in the American Journal of Clinical Nutrition, increasing protein intake to 30% of your daily calories can lead to significant reductions in body fat by boosting metabolism and reducing hunger.In addition, protein helps preserve lean muscle mass during fat loss, which is crucial for women as they are more prone to losing muscle while dieting. Aim to include a source of lean protein, such as chicken, fish, eggs, or plant-based options like tofu, in every meal.4. Manage Stress and Prioritize SleepThe role of cortisol, the body’s stress hormone, is often overlooked in discussions about fat loss. When cortisol levels are elevated, the body is more likely to store fat, especially in the abdominal area. Research from Obesity Reviews highlights how chronic stress and sleep deprivation can sabotage fat loss efforts by increasing cortisol levels and driving cravings for high-calorie, high-sugar foods.Women, who tend to experience hormonal fluctuations throughout life stages such as menstruation, pregnancy, and menopause, are especially sensitive to stress-induced fat gain. Prioritizing sleep (6-8 hours a night) and incorporating stress-reducing activities like yoga, meditation, or even walking can help regulate cortisol levels and improve fat-burning capacity.5. Optimize Your Diet with Healthy Fats and FiberNot all fats are created equal. Healthy fats, such as those found in avocados, olive oil, and nuts, play a crucial role in fat metabolism and satiety. Studies show that diets rich in monounsaturated and polyunsaturated fats can help reduce abdominal fat and improve insulin sensitivity . For women, including these fats in your diet can also support hormonal health, which is key for effective fat management.Pairing healthy fats with fiber-rich foods like vegetables, legumes, and whole grains can further enhance fat loss. Fiber slows digestion, helping you stay fuller for longer, and it also stabilizes blood sugar levels, reducing cravings for unhealthy snacks. A study in The Journal of Nutrition found that women who consumed more fiber experienced significant reductions in body fat over time .ConclusionFat loss for women is more than just about calories in versus calories out. It’s a holistic process that takes into account muscle preservation, hormonal balance, and sustainable lifestyle habits. By incorporating strength training, HIIT, a protein-rich diet, stress management, and smart dietary choices, you can burn fat and keep it off while supporting your long-term health.Understanding these science-backed strategies helps you make informed decisions that fit your unique body and lifestyle. Consistency, not perfection, is key to long-lasting results.ReferencesJournal of Applied Physiology: "Resistance Training and Resting Metabolic Rate" (2015).Journal of Obesity: "Effectiveness of High-Intensity Interval Training for Fat Loss" (2017).American Journal of Clinical Nutrition: "Protein and Fat Loss: A Meta-Analysis" (2012).Obesity Reviews: "Cortisol, Stress, and Fat Distribution in Women" (2019).The Journal of Nutrition: "Dietary Fiber and Long-term Fat Loss in Women" (2020).
Add Row Add Element © 2024 Larson Health Weight Loss Services All Rights Reserved. 1185 Hideaway Valley Drive, Harbor Springs, MI 49740 . Contact Us . Terms of Service . Privacy Policy
{"company":"Larson Health Weight Loss Services","address":"1185 Hideaway Valley Drive","city":" Harbor Springs","state":"MI","zip":"49740","email":"kimlarson@larsonhealthweightloss.com","tos":"PHA+PHN0cm9uZz48ZW0+V2hlbiB5b3Ugc2lnbi1pbiB3aXRoIHVzLCB5b3UgYXJlIGdpdmluZyZuYnNwOyB5b3VyIHBlcm1pc3Npb24gYW5kIGNvbnNlbnQgdG8gc2VuZCB5b3UgZW1haWwgYW5kL29yIFNNUyB0ZXh0IG1lc3NhZ2VzLiBCeSBjaGVja2luZyB0aGUgVGVybXMgYW5kIENvbmRpdGlvbnMgYm94IGFuZCBieSBzaWduaW5nIGluIHlvdSBhdXRvbWF0aWNhbGx5IGNvbmZpcm0gdGhhdCB5b3UgYWNjZXB0IGFsbCB0ZXJtcyBpbiB0aGlzIGFncmVlbWVudC48L2VtPjwvc3Ryb25nPjwvcD4KCjxwPjxhIGhyZWY9Imh0dHA6Ly93d3cuZ29vZ2xlLmNvbSI+aHR0cDovL3d3dy5nb29nbGUuY29tPC9hPjwvcD4KCjxwPiZuYnNwOzwvcD4KCjxwPjxzdHJvbmc+U0VSVklDRTwvc3Ryb25nPjwvcD4KCjxwPldlIHByb3ZpZGUgYSBzZXJ2aWNlIHRoYXQgY3VycmVudGx5IGFsbG93cyB5b3UgdG8gcmVjZWl2ZSByZXF1ZXN0cyBmb3IgZmVlZGJhY2ssIGNvbXBhbnkgaW5mb3JtYXRpb24sIHByb21vdGlvbmFsIGluZm9ybWF0aW9uLCBjb21wYW55IGFsZXJ0cywgY291cG9ucywgZGlzY291bnRzIGFuZCBvdGhlciBub3RpZmljYXRpb25zIHRvIHlvdXIgZW1haWwgYWRkcmVzcyBhbmQvb3IgY2VsbHVsYXIgcGhvbmUgb3IgZGV2aWNlLiBZb3UgdW5kZXJzdGFuZCBhbmQgYWdyZWUgdGhhdCB0aGUgU2VydmljZSBpcyBwcm92aWRlZCAmcXVvdDtBUy1JUyZxdW90OyBhbmQgdGhhdCB3ZSBhc3N1bWUgbm8gcmVzcG9uc2liaWxpdHkgZm9yIHRoZSB0aW1lbGluZXNzLCBkZWxldGlvbiwgbWlzLWRlbGl2ZXJ5IG9yIGZhaWx1cmUgdG8gc3RvcmUgYW55IHVzZXIgY29tbXVuaWNhdGlvbnMgb3IgcGVyc29uYWxpemF0aW9uIHNldHRpbmdzLjwvcD4KCjxwPllvdSBhcmUgcmVzcG9uc2libGUgZm9yIG9idGFpbmluZyBhY2Nlc3MgdG8gdGhlIFNlcnZpY2UgYW5kIHRoYXQgYWNjZXNzIG1heSBpbnZvbHZlIHRoaXJkIHBhcnR5IGZlZXMgKHN1Y2ggYXMgU01TIHRleHQgbWVzc2FnZXMsIEludGVybmV0IHNlcnZpY2UgcHJvdmlkZXIgb3IgY2VsbHVsYXIgYWlydGltZSBjaGFyZ2VzKS4gWW91IGFyZSByZXNwb25zaWJsZSBmb3IgdGhvc2UgZmVlcywgaW5jbHVkaW5nIHRob3NlIGZlZXMgYXNzb2NpYXRlZCB3aXRoIHRoZSBkaXNwbGF5IG9yIGRlbGl2ZXJ5IG9mIGVhY2ggU01TIHRleHQgbWVzc2FnZSBzZW50IHRvIHlvdSBieSB1cy4gSW4gYWRkaXRpb24sIHlvdSBtdXN0IHByb3ZpZGUgYW5kIGFyZSByZXNwb25zaWJsZSBmb3IgYWxsIGVxdWlwbWVudCBuZWNlc3NhcnkgdG8gYWNjZXNzIHRoZSBTZXJ2aWNlIGFuZCByZWNlaXZlIHRoZSBTTVMgdGV4dCBtZXNzYWdlcy4gV2UgZG8gbm90IGNoYXJnZSBhbnkgZmVlcyBmb3IgZGVsaXZlcnkgb2YgZW1haWwgb3IgU01TLiBUaGlzIGlzIGEgZnJlZSBzZXJ2aWNlIHByb3ZpZGVkIGJ5IHVzLiBIb3dldmVyLCBwbGVhc2UgY2hlY2sgd2l0aCB5b3VyIGludGVybmV0IHNlcnZpY2UgcHJvdmlkZXIgYW5kIGNlbGx1bGFyIGNhcnJpZXIgZm9yIGFueSBjaGFyZ2VzIHRoYXQgbWF5IGluY3VyIGFzIGEgcmVzdWx0IGZyb20gcmVjZWl2aW5nIGVtYWlsIGFuZCBTTVMgdGV4dCBtZXNzYWdlcyB0aGF0IHdlIGRlbGl2ZXIgdXBvbiB5b3VyIG9wdC1pbiBhbmQgcmVnaXN0cmF0aW9uIHdpdGggb3VyIGVtYWlsIGFuZCBTTVMgc2VydmljZXMuIFlvdSBjYW4gY2FuY2VsIGF0IGFueSB0aW1lLiBKdXN0IHRleHQgJnF1b3Q7U1RPUCZxdW90OyB0byA8aGlnaGxpZ2h0IGNsYXNzPSJjb21wYW55UGhvbmVVcGRhdGUiPisxICsxMzEyNjIzNjgyODwvaGlnaGxpZ2h0Pi4gQWZ0ZXIgeW91IHNlbmQgdGhlIFNNUyBtZXNzYWdlICZxdW90O1NUT1AmcXVvdDsgdG8gdXMsIHdlIHdpbGwgc2VuZCB5b3UgYW4gU01TIG1lc3NhZ2UgdG8gY29uZmlybSB0aGF0IHlvdSBoYXZlIGJlZW4gdW5zdWJzY3JpYmVkLiBBZnRlciB0aGlzLCB5b3Ugd2lsbCBubyBsb25nZXIgcmVjZWl2ZSBTTVMgbWVzc2FnZXMgZnJvbSB1cy48L3A+Cgo8cD48c3Ryb25nPllPVVIgUkVHSVNUUkFUSU9OIE9CTElHQVRJT05TPC9zdHJvbmc+PC9wPgoKPHA+SW4gY29uc2lkZXJhdGlvbiBvZiB5b3VyIHVzZSBvZiB0aGUgU2VydmljZSwgeW91IGFncmVlIHRvOjwvcD4KCjxvbD4KCTxsaT5wcm92aWRlIHRydWUsIGFjY3VyYXRlLCBjdXJyZW50IGFuZCBjb21wbGV0ZSBpbmZvcm1hdGlvbiBhYm91dCB5b3Vyc2VsZiBhcyBwcm9tcHRlZCBieSB0aGUgU2VydmljZSYjMzk7cyByZWdpc3RyYXRpb24gZm9ybSAoc3VjaCBpbmZvcm1hdGlvbiBiZWluZyB0aGUgJnF1b3Q7UmVnaXN0cmF0aW9uIERhdGEmcXVvdDspIGFuZDwvbGk+Cgk8bGk+bWFpbnRhaW4gYW5kIHByb21wdGx5IHVwZGF0ZSB0aGUgUmVnaXN0cmF0aW9uIERhdGEgdG8ga2VlcCBpdCB0cnVlLCBhY2N1cmF0ZSwgY3VycmVudCBhbmQgY29tcGxldGUuIElmIHlvdSBwcm92aWRlIGFueSBpbmZvcm1hdGlvbiB0aGF0IGlzIHVudHJ1ZSwgaW5hY2N1cmF0ZSwgbm90IGN1cnJlbnQgb3IgaW5jb21wbGV0ZSwgb3Igd2UgaGF2ZSByZWFzb25hYmxlIGdyb3VuZHMgdG8gc3VzcGVjdCB0aGF0IHN1Y2ggaW5mb3JtYXRpb24gaXMgdW50cnVlLCBpbmFjY3VyYXRlLCBub3QgY3VycmVudCBvciBpbmNvbXBsZXRlLCB3ZSBoYXZlIHRoZSByaWdodCB0byBzdXNwZW5kIG9yIDxzdHJvbmc+PHNwYW4gc3R5bGU9ImNvbG9yOiNGRjAwMDA7Ij50ZXJtaW5hdGUgeW91ciBhY2NvdW50L3Byb2ZpbGUgYW5kIHJlZnVzZSBhbnkgYW5kIGFsbCBjdXJyZW50IG9yIGZ1dHVyZSB1c2Ugb2YgdGhlIFNlcnZpY2UgKG9yIGFueSBwb3J0aW9uIHRoZXJlb2YpLjwvc3Bhbj48L3N0cm9uZz48L2xpPgo8L29sPgoKPHA+Jm5ic3A7PC9wPgo8aGlnaGxpZ2h0IGNsYXNzPSJjb21wYW55TmFtZVVwZGF0ZSI+TGFyc29uIEhlYWx0aCBXZWlnaHQgTG9zcyBTZXJ2aWNlczwvaGlnaGxpZ2h0PjxiciAvPgo8aGlnaGxpZ2h0IGNsYXNzPSJjb21wYW55QWRkcmVzc1VwZGF0ZSI+MTE4NSBIaWRlYXdheSBWYWxsZXkgRHJpdmUsIEhhcmJvciBTcHJpbmdzLCBNSSA0OTc0MDwvaGlnaGxpZ2h0PjxiciAvPgo8aGlnaGxpZ2h0IGNsYXNzPSJjb21wYW55UGhvbmVVcGRhdGUiPisxICgzMTIpIDYyMy02ODI4PC9oaWdobGlnaHQ+PGJyIC8+CjxoaWdobGlnaHQgY2xhc3M9ImNvbXBhbnlFbWFpbFVwZGF0ZSI+a2ltbGFyc29uQGxhcnNvbmhlYWx0aHdlaWdodGxvc3MuY29tPC9oaWdobGlnaHQ+","privacy":"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"}
Write A Comment