July 2013 Issue


Fitness Article:

Getting Lean: Shedding Fat while Keeping Hard Earned Muscle Mass
By Frank Gigante (GYMFACE Pro Sponsored Athlete / Trainer)

As the warmer weather approaches, I am increasingly asked questions surrounding how to burn bodyfat without losing muscle mass. Whether losing weight is for health and exercise purposes, simply to look good during the summer months or to prepare for a competition, the goal is still the same – shed fat and not just pounds. We work hard to build muscle and don’t want it stripped away while we cut down for any reason.

When I decided to do my first competition I lost about 40 pounds from my bulky state to the weight I arrived at on contest day. I hadn't done any consistent cardio in ages. This was not the best approach, but it taught me a great deal. Since then I have kept within 15-20 pounds of competition form so it's a more calculated process.

When it comes to losing bodyfat, most people's first thoughts revolve around not eating and endless hours of cardio. These are not the best ideas, nor do I encourage either one of them. Your body needs fuel. By not giving it the fuel it needs you will do more harm than good. The key is to fuel the body with food choices that will help it run at optimal levels. Cardio is the key to losing bodyfat, especially those last few stubborn areas. However hours upon hours of cardio is not the answer either.

Let’s first dispel some common misconceptions and mistakes when it comes to shedding bodyfat and getting into better condition.

1. “Get washboard abs and be ripped in just 2 weeks.” By looking at all the weight loss ads on tv they would have you believe that you can drop weight quickly and in a very short time. It's bogus and not the case. No one wants to hear or admit it, but it takes time. The extra weight didn't appear out of nowhere and it won't disappear in the blink of an eye either.
2. “To lose weight you need to go on a diet.” Dieting is not the answer. Diets don't work. Neither does starving yourself. Even when preparing for a contest I do not starve myself in an attempt to be leaner or lose weight - that is a sure fire way to actually have a greater percentage of bodyfat while your body uses muscle tissue for fuel. Skinny and thin does not mean lean and toned or muscular.
3. “Cardio is all you need.” Completing hours of cardio at the gym is not the answer either. You are trying to build and sculpt a tone, lean, and muscular physique. Stripping it all away with hours of cardio is definitely not your goal. Yes you will need cardio to burn extra calories, but more is not always better. You want to burn calories and lose fat, but you are trying to protect the lean muscle mass you have worked so hard to gain.

The misconceptions above are based partly in truth, but all too often get misinterpreted and used in the wrong way.

Let’s look at how each of these steps can be used in a more efficient and practical form to lose bodyfat and retain muscle.

1. Create a long-term plan. Early on if you have never done consistent cardio you may notice you lose a fair amount of weight from week to week. This is not the norm. You can expect between ½ lb. - 2 lbs. on average per week. This is a slow process so if you have a certain event or time of year by which you want to have that lean physique plan it out well in advance. Depending on how much fat you want to lose, it is not unreasonable to take 3-4 months to accomplish your fat loss goal
2. Choose your foods carefully. The key to successfully losing bodyfat and not just body weight is in your nutrition. If you want your body to be running at high efficiency, then you need to feed it with high efficiency fuels. As I mentioned earlier you do not want to rely on cutting calories to lose fat. You want to feed your body with nutritious complex carbs, lean protein choices, and some healthy fats to meet the demands you are placing upon it through exercise and cardio. As you build your nutritional plan, ultimately you want to choose low glycemic carbs such as oatmeal, brown rice, yams, and whole wheat /grain breads, which will supply you with consistent long lasting energy throughout the day, whole foods that are not processed, and foods without a lot of natural or added sugars.

3. Cardio is a powerful tool. With a consistent and effective weight training plan in place, as well as a focused eating plan, you now need that one extra piece that will help boost your metabolism, burn body fat and help you reach your ultimate goals. That is where cardio comes in. Cardio is the tool that will give you the final push to take you where you want to go. It needs to be carefully planned out as well, just like weight training and nutrition. Cardio exercise can be done in many forms. Choose the style of cardio that you feel is right for you and that you will enjoy doing. Maybe, tolerate is a better word than enjoy, but if you are going to dread a certain cardio exercise, then choose something else because you will not stick with it long enough to see results.

While low intensity, steady state cardio is a great workout and very much a staple in most cardio programs, you may also incorporate high intensity interval training, or HIIT, which is great for burning bodyfat while retaining muscle mass. However, a bit of caution, you should rely on a mix of both forms of cardio to burn bodyfat. Given that you are pushing your body hard in your weight training sessions, HIIT cardio is very taxing and solely relying on this from of cardio may lead your body not being able to fully recover from your workouts and the cardio, which will negatively impact your efforts.

Also, as summer time approaches think unconventional – cardio workouts do not need to be restricted to a gym and exercise equipment. Besides running or walking, get creative and create outdoor cardio circuits, use staircases to create a HIIT circuit, bike ride, rollerblade, or whatever else you have available to enjoy the outdoors and complete some aerobic activity.

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Health Article:

Fitness professionals can help those struggling with eating disorders
By Jodi Rubin, ACSW, LCSW (reprinted with permission from Jodi Rubin

Eating disorders have always been my passion. They have been my specialty since I began my LCSW private practice more than a decade ago. Over the years, I’ve directed a program for eating disorders, created the eating disorder curriculum for NYU’s Graduate School of Social Work, and have done a few other things. Yet, I have not found a way to connect my love of healthy fitness and honoring one’s body with my passion for helping those struggling with eating disorders.

The issue of eating disorders within fitness centers is a ubiquitous one. I’ve seen people spending hours on the treadmill, heard countless patients recounting their obsessiveness with the gym, and others seeming as though their self-esteem became immediately deflated if they couldn’t work out hard enough, fast enough or long enough. The research I have done has revealed that the presence of eating disorders within fitness centers is “sticky” and “complicated” and gets very little attention. Through no fault of anyone in particular, if people aren’t given the education and tools, then how can anyone feel knowledgable and confident enough to address this sensitive issue?

I went directly to fitness professionals to see what they thought about eating disorders within the fitness industry. As I suspected, it was clear that there was not a lack of interest in this issue. Quite the contrary. Most, if not all, of those with whom I spoke were eager and excited to finally have a forum in which they could learn about eating disorders and how to approach the issue. That’s when DESTRUCTIVELY FIT™: demystifying eating disorders for fitness professionals™ was born. I created this 3-hour training with the goal of educating those within the fitness industry about what eating disorders are and what to do if they notice that someone may be struggling. It has since been endorsed for continuing education by both the National Academy of Sports Medicine (NASM) and The American Council on Exercise (ACE) and has sparked the interest of variety of fitness clubs. Destructively Fit™ was also recently featured on RateYourBurn. Check out their blog for the interview!

Some stats for you…
• 25 million American women are struggling with eating disorders
• 7 million American men are struggling with eating disorders
• 81% of 10 year old girls are afraid of being fat
• 51% of 9-10 year old girls feel better about themselves when they are dieting
• 45% of boys are unhappy with their bodies
• 67% of women 15-64 withdraw from life-engaging activities, like giving an opinion and going to the doctor, because they feel badly about their looks
• An estimated 90-95% of college students diagnosed with eating disorders are members of fitness centers

Read more about Destructively Fit™ on You can also follow Destructively Fit™ on Facebook and Twitter. Help spread the word and be a part of affecting change!

Jodi graduated with a B.A. in Psychology from SUNY at New Paltz and earned her Master’s degree in Social Work from New York University. In addition to over a decade of work as an LCSW with individuals, families and groups in her private practice, Jodi created Destructively Fit™, a training that addresses eating disorders within the fitness industry. She is a former director of Day Treatment at The Renfrew Center for Eating Disorders, a founding member of Metropolitan Psychotherapy and Family Counseling Practice and serves on the Clinical Advisory Board of Seleni Institute. Jodi is the creator of a curriculum on eating disorders for the Graduate School of Social Work at New York University and has been teaching this course, as well as guest lecturing in the NYU Post-Master’s Program, for the past many years. Jodi is a contributor to We Are The Real Deal and actively lectures and teaches students, families and professionals throughout the metropolitan area about the etiology, prevention, treatment, assessment and work with eating disorders. Through psychotherapy and supportive work with adolescents, adults and families, Jodi works to create a secure sense of self, increased self-esteem and a healthy relationship with self and others. She works with an eclectic person-centered approach and tailors her practice techniques to the unique needs of each individual. Please feel free to contact Jodi directly in her Greenwich Village office, 212.529.5811.

Visit Jodi's Website Destructively Fit

Professional of the Month:

Valorie Ness BS, CES, CPT
Internationally Sought After Exercise Physiologist, Personal Trainer, and Educator

Valorie Ness, BS, CES, CPT is an internationally sought after Exercise Physiologist, Personal Trainer, and Educator. She is the Co-Founder and CEO of Catalyst Fitness. In addition to numerous local awards Valorie is the 2013 PFP Trainer of the Year and the recipient of the 2009 Business of the Year in her hometown of Atlanta, GA. She is a Master Trainer for ACE, IndoBoard, and SURGE. More information can be found by visiting her website at

Valorie holds a BS in Food and Nutrition with a minor in Athletic Coaching from Minnesota State University. She is a Master Trainer for the American Council on Exercise and holds personal training certifications through ACE, NSCA, and NASM. She is currently pursuing an additional certification through PTA Global. In addition to being a nationally recognized speaker and educator on health and wellness subject matter, she is an Instructor of CPR, AED, and First Aid Training for the American Heart Association.

Breaking News: Valorie was voted 2013 PFP Trainer of the Year!
As a personal trainer, Valorie exhibits a motivating hands-on training style. She enjoys the professional challenge of providing people with real world solutions to real world problems. She finds great joy in helping clients become pain free in their movement and activities of daily life and recreational interests. Valorie has numerous experiences with positive outcomes working with those who have experienced a loss in their mobility due to injuries sustained in motor vehicle accidents, or from frozen shoulders or knee surgeries, and those who suffer from various diseases such as Multiple Sclerosis, Breast Cancer, Parkinson’s and Diabetes.

Valorie also enjoys working with athletes. As a competitive athlete in practically every sport (yes, you name it, she has conquered it) she is in a unique position to train most any athlete. She has competed in and helped others achieve amazing results in Triathlons, Half Marathons, Marathons, competitive and recreational Road Races, Cycling, Golf, Tennis, Gymnastics, Swimming, Soccer, Body Building, and Polo.
For her personal enjoyment and challenge, Valorie competes in 5K’s, 10K’s, Half Marathons, and is a successful Sprint Triathlete. Some of her recent accomplishments include: winning her age group at the Indian Trail Sprint Triathlon in 2008; placing second in her age group in the Coliseum Rock and Roll Sprint Triathlon (2009); placing second in her age group at the West Point Lake Triathlon (2009); Top 15 age group finisher in the Iron Girl Sprint Triathlon in Georgia (2008 and 2009); and winning the 2010 Life Time Fitness Indoor Triathlon Open Female Division.

It is her love of fitness that keeps her excited about her career and her competitive nature that pushes her to continuously challenge herself to be the best she can be. Ultimately, if you have the true desire to become a better you, Valorie can assist you with your fitness dream whatever it may be. The combination of her ability to educate, motivate and lead by example is what makes her special.

Visit the Catalyst Fitness Website

Workout of the Month:

Can't Hold Us! HIIT The Wall 20 Minute Workout

By Dana Lee at


A wall can be an excellent prop (if you will) to use for your workouts. It can either assist you, or challenge you. Today I put together a series of exercises that do a bit of each. It's a 20-minute workout, but remember, just cuz it's short dun mean it's easy!

Just need your bod, some wall space, your water bottle & a towel.

"Let's put our hands up... like the WALL can't hold us!!!!" ;-)

Here's the workout:

90 seconds of Wall Sits
then 30/5:
1) Wall Jumps (R)
2) One-arm Push-up (R)
3) Back Kicks (R)

90 Seconds of Plank Reaches
then 30/5:
1) Wall Jumps (L)
2) One-arm Push-up (L)
3) Back Kicks (L)

Then we repeat. If you are really feeling up to it, do a 3rd round!

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Kids Health & Fitness:

by: Kristin McGee

It’s been close to 90 in the city these past few days and wow I can really feel it, especially being 9 months pregnant! If the summer heat is starting to get you down, try these yoga poses to help you cool off.

Lion’s Roar—this pose will help cool off a hot body and a hot head. Sometimes the summer heat makes us just want to scream, so go ahead! Start in a kneeling position, and inhale a deep breath as you pull your fists towards your belly as you round your back. Exhale, come up on to your knees, fling your arms out to your sides and stick out your tongue as you make a load roar. Gaze up towards your forehead and really let it all out. Dogs pant when they get overheated, so we can do the same thing in yoga. When you breathe out through your mouth, you let go off hot air and cool off.

Pigeon—Anytime our forehead touches the earth, we get a cooling sensation. Standing postures and vigorous arm balances will heat us up. When we need to cool down, it’s a good idea to get low to the ground and do more restorative stretches and hip openers. Start on all fours, slide your right shin forward and parallel to the front of the mat, as you lengthen your left leg long behind you. Make sure your hips are square the front and walk your hands forward and rest your forehead on the floor. Hold for 8-10 breaths and repeat on the opposite leg.

Goddess Pose—Lying down on your back and letting the floor support you as your knees drop open to the side, you will feel your body letting go of heat and relaxing. You can place a cool compress on your forehead here or an eye mask over your eyes. Blocking out the light can help us cool off, as can the opening of the inner thighs and groin muscles. Play some gentle, soothing music and turn on a fan; or if you’re outdoors, lie in the grass or on the beach and imagine a cool breeze sweeping over you.

Make sure to always stay hydrated by drinking plenty of water this summer. If you’re a fan of the Bikram style of yoga, give yourself ample time to cool off after class before heading outside in to the heat again. Listen to your body and your breath and enjoy a popsicle or scoop of dairy or non-dairy frozen dessert. I love to freeze grapes, pineapple, watermelon and strawberries and add them to my water or just eat them as a frozen treat.

Visit Kristin McGee's Website:

Recipe of the Month:


(Yield: 12 Portions / Watch the Video Demo of this Recipe)

(Recipe provided by The Culinary Institute of America)


Chicken legs - 12 ea.
Salt and pepper to coat the chicken

Kaffir lime leaves, - 10 ea.
spines removed, finely chopped
Almonds, blanched, - 15 ea.
soaked in water for - 3 hours
Lemongrass, finely chopped - 6 Tbsp.
Shallots, finely chopped - ½ cup
Garlic cloves, peeled, sliced - 10 ea.
Red jalapeño peppers, sliced - 8 ea.
Coriander seeds, toasted, ground - 2 tsp.
Turmeric - 1 tsp.
Coconut milk - 16 oz.
Palm sugar - 3 Tbsp.
Salt - 1 Tbsp.
Vegetable oil or left over oil from - ¼ cup
making the crispy shallots
Lime, juice of - 1 ea.
Salt and pepper to taste
Water - ½ cup

Lime, cut in wedges - 2 ea.
Cilantro sprigs - ½ bu.
Crispy fried shallots - ¼ cup
Serundeng (recipe follows) as desired

1. Pierce the chicken legs with a fork and rub them all over with salt and pepper. Let sit for 1 hour while you prepare the rempah. Rinse and drain the chicken well after 1 hour.
2. Prepare the rempah: Place kaffir lime leaves, almonds, lemon grass, shallots, garlic, chiles, coriander, and turmeric in a blender and purée until it forms a smooth paste. Add a little water to help with the blending. Once a smooth paste is formed, add 8 ounces coconut milk, palm sugar, and salt. Blend to mix thoroughly.
3. As a marinade, pour the rempah over the chicken legs, rubbing it into the flesh. Marinate for 30 minutes to 1 hour.
4. Heat ¼ cup of oil in a medium sauce pot over medium heat. When the oil is hot, pour in the rempah and fry, stirring constantly, until it is completely combined with the oil. Continue to
Recipes from Small Plates, Big Impact © 2013. The Culinary Institute of America. All rights reserved.

cook, scraping the bottom of the pot until the mixture is aromatic and has thickened to the consistency of tomato paste. Cook until the oil starts to separate from the purée and the purée begins to darken. Whisk in the remaining 8 ounces coconut milk and season with salt, pepper, and a squeeze of lime juice. Adjust the consistency of the sauce with up to 1 cup chicken broth. Return the chicken to the sauce and cook it covered over a low heat until the meat is tender and cooked through. At this point the chicken can be held in the refrigerator for 3 days.
5. Heat a charcoal grill or a broiler. Brush the chicken lightly with the sauce. Grill/broil the legs for 3 to 4 minutes on each side over moderate heat. Place on a platter and pour sauce over. Serve with lime wedges, sprigs of cilantro, and serundeng (recipe below).

Watch the Chef Prepare of this Great Recipe!!! >>>

The Culinary Institute of America
The Culinary Institute of America (CIA) is a private, not-for-profit college dedicated to providing the world's best professional culinary education. Excellence, leadership, professionalism, ethics, and respect for diversity are the core values that guide our efforts. We teach our students the general knowledge and specific skills necessary to live successful lives and to grow into positions of influence and leadership in their chosen profession. (Support the Culinary Institute of America)

Campus Corner:

Consistency: The Key To Fitness Success
By Debi Silber, MS, RD, WHC, FDN The Mojo Coach?

Not seeing results from your workouts? Getting frustrated with finding the right fitness routine? The problem may not be with your fitness program but with a lack of consistency. Consistency is the key to making exercise a lifelong habit...and getting results. Here are a few tips to help you stay consistent.

1. Exercise in the morning. As the day progresses, tasks, chores, responsibilities and fatigue can often knock exercise right off the list of priorities. By exercising in the morning, fewer distractions come up and can help ensure you get your workout in. Not a morning exerciser? If possible, try to go to sleep a little earlier so you’re not skimping on your sleep. Then, set the alarm to get up 15-30 minutes earlier on the first day. Commit to a “no snooze button” rule and slowly get out of bed. Next, before you leave your bedroom, immediately put on your workout clothes. It gives you that mental push to get your workout in so you don’t reconsider or get sidetracked.

2. Have a plan to prevent boredom. Just as you get bored, so does your body. If you stay with the same routine, you’re body doesn’t have to work as hard to get through it and you won’t see the results you’re hoping to achieve. Could you have one routine for Monday, Wednesday and Friday and another for Tuesday, Thursday and Saturday? How about mixing it up with a variety of classes, DVD’s, running routes or fitness equipment? What about changing the levels of intensity on your treadmill by throwing in some sprints, doing some plyometric moves or jumping rope? By creating a plan to keep your routine fresh and challenging you’ll be more likely to stick with it, stay consistent and see results.

3. Set realistic and achievable goals. Your goals should be challenging enough so it’s something to strive for yet realistic enough so that you can enjoy the feeling of success once you achieve them. To have a goal of losing 20, 50 or 100 pounds or getting toned and bikini ready is great, but how can you break that down so it doesn’t seem like a huge mountain to climb? A simple way to do this is to set a yearly goal, then break it down to months, then weeks and finally into what you need to do each day in order to achieve your ultimate goal.

4. Track of your progress. If your goal is to lose weight or train for a specific event, find a way to track your progress so you can stay motivated and enjoy the feeling of progress. It can be as simple as marking days off a calendar, keeping a fitness or food journal, or creating a system of your own. It doesn’t matter how you track your progress as long as you keep it simple enough so you can easily add it to your routine and see how you’re moving towards your goal. There are also some great apps you can download which can help you track your progress along with helping to keep you motivated.

5. Keep it fun. Discover your unique “fitness personality” to create a program you find fun and enjoyable. Maybe that means a class, an organized sport, DVD’s, finding a like-minded fitness buddy, or loading up your IPod with upbeat songs and hitting the pavement. The more you learn about what you need so that exercise becomes fun, the longer you’ll stick with it and the more you’ll see results. It’s all about finding something you enjoy and creating a routine around it so you’ll look forward to getting your workout in.

7. Celebrate success. Once you reach a goal, even if it’s a small one, be sure to celebrate! Whether that means treating yourself to a new song for your music playlist after each workout, some downtime, a manicure, getting together with friends, new exercise clothes or equipment, it’s important to acknowledge and recognize your achievements. It gives you an opportunity to be proud of yourself and keeps you moving forward.

Just as the key to real estate is “location, location, location” the key to exercise results can be found with “consistency, consistency, consistency!” By working towards being more consistent with your fitness, you’ll be on your way to creating and maintaining that sleek, lean, toned and healthy body you want.

Debi Silber, MS, RD, WHC, FDN The Mojo Coach®, founder of is a leading health, fitness, wellness, lifestyle, self-improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for Debi’s deep dive video training series including “The 8 Habits of the Healthy, Happy and Successful”, her proven “One More” strategy, receive your own Lifestyle Success Tracker™ and so much more!

Health & Fitness Business:

Starting a Home-Based Business? Start Here
Submitted by: Frank Rotella (Financial Advisor with LPL Financial)

If you're thinking of setting up an office in your home, there are a number of considerations you'll want to take into account.

Zoning and Insurance
Perhaps the first issue you'll need to address is making sure your home business meets zoning regulations and that any required licenses or permits are obtained. Many towns and homeowners associations have restrictions on home business activities. If customers will be coming to your home, you may need to comply with other requirements as well. These include parking, disability access, and display of advertising. If you rent, check your lease and consult your landlord. It's also a good idea to tell your immediate neighbors what you plan to do so that they bring their issues to you directly rather than to the landlord or association.

You should also check your home insurance policy to make sure that "commercial" activities are covered. Most home policies do not cover claims arising out of commercial activities in a residence. If your business involves any activities that might increase the likelihood of slips or falls or damage to property, consider expanding your property loss and liability coverage.

A major factor to consider when operating a business from home is technology. The significant advances in Internet technology and home office equipment in the past 20 years have made working from home easy and realistic for a growing number of people. Yet there are several factors you should consider, including:
• Systems support -- Make sure you have somewhere to go when you have systems problems. Find a local techie you can rely on to resolve systems issues quickly and effectively.
• Backup -- A common oversight of many home businesses is systems backup. Save your work often, back up your files regularly, and make sure you have an alternative should your computer suddenly crash. Losing your files could mean losing your business.
• Internet access -- High-speed access to the Web, via cable or DSL, is a necessity for most home businesses. Check with your local phone and cable company to see what's available in your area.
• Upgrades -- The average computer is virtually obsolete in just three years, and most of the widely used software applications come out with new versions every two years, so keeping on top of technological advances is an ongoing effort.

Tax Considerations
If you operate a business out of your home, the IRS may allow you to deduct expenses associated with your home office. For sole proprietors, this is done on Form 8829 (Expenses for Business Use of Your Home). These may include phone, internet access, and various maintenance expenses, as well as a portion of your rent or mortgage and property taxes,1 association fees, insurance, and other expenses, based on the percentage of space in your home that the office occupies.

To qualify for these deductions, there are certain requirements you must meet. The home office must be used "exclusively" for business; a guest room/office will not qualify -- nor will any other shared space. Although the office doesn't have to be a separate room, it must be a "defined separate space" used exclusively for business. To take a deduction for phone expenses, the IRS generally looks for a separate line devoted solely to the business. The same applies to cell phone and Internet service.

The key to claiming any of these deductions is to prove that they are necessary for and confined to business use. Accordingly, it's a good idea to keep accurate records and back up your space-based deductions with photos of the office in case you are subject to an IRS audit.

Frank Rotella is a Financial Advisor with LPL Financial (LPL Financial Member FINRA/SIPC ). Securities and advisory services offered through LPL Financial, A Registered Investment Advisor – Member FINRA and SIPC. (

1Mortgage interest and property taxes are also deductible under Schedule A and cannot be deducted twice.
© 2012 S&P Capital IQ Financial Communications. All rights reserved.

Did You Know?

Two Steps to Eliminate Knee Pain
by Ryan Krane

Knee pain? Ryan Krane, creator the Krane Training Method suggests two stretches to alleviate knee pain by realigning the pelvis, and strengthening the inner quadricep and the calf muscle.


Ryan Krane is a certified Corrective Exercise Specialist and one of the leading fitness consultants specializing in corrective exercises in the Los Angeles region. He is helping clients become healthier and pain free with his brand of corrective exercise called The Krane Training Method?, which combines flexibility, posture and strength training movements to help clients remedy chronic ailments such as back pain, shoulder pain and other common body aches. Sign up for Ryan’s Pain Free Living Tips newsletter that features topics related to health/fitness, corrective exercise, and how to prevent injuries.

Ryan Krane, Inc.
Corrective Exercise Specialist


I love the lunge exercise. I'm curious, what are your thoughts on the proper lunge technique?

Answered by: Spencer Aiken (Owner True Fitness)

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