Good morning friends! It's a BEAUTIFUL, CRISP Fall morning here in Arizona. Hopefully, it's a gorgeous morning for you too wherever you may live. Today is going to be a quick REALITY check for all you Halloween candy lovers out there. Hey! I feel it's my duty to inform you of what you will need to do to BURN OFF the calories you consume in one of your favorite Halloween candy treats...so YOU'RE WELCOME in advance!
Okay here we go! 20 pieces of candy corn= 1 mile/2200 steps to BURN IT OFF
2 caramels= 3/4 mile/1700 steps to BURN IT OFF
2 Hershey's kisses= 1/2 mile/1100 steps to BURN IT OFF
Small Tootsie roll=1/4 mile/550 steps to BURN IT OFF
Miniature Reese's Peanut Butter Cup=1/3 mile/750 steps to BURN IT OFF
Bite-size Chocolate Candy
Snickers, 3 Musketeers, Butterfingers, etc...=1/2 mile/1100 steps to BURN IT OFF
Fun-size Chocolate Candy
Snickers, 3 Musketeers, Butterfingers, 1 REGULAR Peanut Butter cup, etc...=1 mile/2200 steps to BURN IT OFF
Full-size Chocolate Bars
Snickers, 2 cup pkg of Reese's Peanut Butter cup, etc...=2.75 miles/5800 steps to BURN IT OFF
King-size Chocolate Candy Bars
Snickers and all items listed above...5 miles/11,000 steps to BURN IT OFF
Cut this out, tape it to your fridge, tape it to your pantry door...put it wherever you will see it, when you think about going and having a bite of your candy that you bought for the Trick or Treaters but have been enjoying since it went on sale back in SEPTEMBER. If having a King size candy bar is worth the 11,000 steps that you will need to take to BURN IT OFF worth it...then enjoy! But one thing you need to remember is that TRICK OR TREATING FOR CANDY IS FOR THE KIDS! Speaking of kids, be aware of how much candy your kid(s) eats once they do go out trick or treating next Thursday. Cavities and Childhood Obesity is not worth ONE NIGHT of gorging on candy!
Take the time today to do something POSITIVE to promote your health and fitness. EACH DAY counts, so don't put off exercising TODAY because you're too busy and TOMORROW you will have more time. MAKE.THE.TIME!!
I hope I didn't shock you too much with how much you'll need to move to burn off consumed Halloween candy. Some of you may think "oh that's all I have to do to burn it off?! That's nothing!" Remember, everything in MODERATION. Enjoy life and remember the Law of Thermodynamics friends! ENERGY IN vs ENERGY OUT. Whatever you consume for the day, make sure you've burned most of it off. Take this candy info with you as you prepare for FUN Halloween parties this weekend and be sure to workout!
I now need to get ready for my favorite Hot Yoga practice, so take the time today to MOVE and make it a FITabulous rest of the week! Thanks for taking the time to read my blog! I will post another "Fitness is Fun with your Kids!" video next week...
As Always...Stay Fit and Happy!
Famisha :-)
Thursday, October 24, 2013
Thursday, October 17, 2013
NO EXCUSES! GET UP...GET MOVING...BURN SOME CALORIES!
Good morning friends! I hope you are all having a FABULOUS morning so far. I myself am having a fantastic one and am looking forward to attending my favorite Hot Yoga practice this morning. I want to talk briefly about MOVING today. A lot of people make EXCUSES as to why they didn't work out TODAY, but I will TOMORROW. "Oh, I'm just too busy." "I just don't have time." "I'm soooo tired." "I'll just do it tomorrow..." Let me tell you friends, TOMORROW comes and goes. Make TODAY the day you decide to make FITNESS a part of YOUR life!
If you have kids do it for them...do you want to see them grow up? Graduate from high school/college? Attend their wedding one day? Etc, etc...there is NO excuse for not being healthy for YOURSELF and your FAMILY. Here's the deal, exercise immediately helps your brain. It helps ease STRESS, gives you ENERGY and you feel good about yourself for doing something to promote your health and fitness for the day. The EXTRA CREDIT is seeing the inches fall off, scale go down, Body fat go down and suddenly muscle definition showing that you haven't seen before or in a very long time.
There is NO magic pill, special WRAP, top secret shake, etc..Fitness is a LIFESTYLE. All you have to do to lose weight is drink 64 ounces (minimum) of water a day, 5-6 servings of fruits/veggies a day and watch your SODIUM intake. If you do these things, it becomes a LIFESTYLE. The key to getting to your fitness goal and staying there is making FITNESS and HEALTHY CHOICES a part of your lifestyle. The minute you rely on "quick fix" ways to lose weight, you may indeed lose weight...but the minute you start to incorporate "regular" food items back into your diet, you either gain back the weight you lost or maybe even MORE.
So, there's my FITNESS LECTURE of the day! ;-) Now, let's get into what today's video is about. Today's video is one that I know some of you may have missed a few weeks ago of my 6 year old son Pry'nce demonstrating exercises that you can do from the comfort of your HOME. Remember, there are NO EXCUSES to be the healthiest YOU can be. So take some time to check it out and feel free to do the exercises he demonstrates. Enjoy!
I hope you enjoyed today's video and decide to make TODAY the day you dedicate towards making yourself a healthier, happier you! Thanks for taking the time to read my blog and I hope you have a "FIT"ABULOUS day!! I'm off to my favorite yoga practice...NAMASTE.
As Always...Stay Fit and Happy!
Famisha :-)
If you have kids do it for them...do you want to see them grow up? Graduate from high school/college? Attend their wedding one day? Etc, etc...there is NO excuse for not being healthy for YOURSELF and your FAMILY. Here's the deal, exercise immediately helps your brain. It helps ease STRESS, gives you ENERGY and you feel good about yourself for doing something to promote your health and fitness for the day. The EXTRA CREDIT is seeing the inches fall off, scale go down, Body fat go down and suddenly muscle definition showing that you haven't seen before or in a very long time.
There is NO magic pill, special WRAP, top secret shake, etc..Fitness is a LIFESTYLE. All you have to do to lose weight is drink 64 ounces (minimum) of water a day, 5-6 servings of fruits/veggies a day and watch your SODIUM intake. If you do these things, it becomes a LIFESTYLE. The key to getting to your fitness goal and staying there is making FITNESS and HEALTHY CHOICES a part of your lifestyle. The minute you rely on "quick fix" ways to lose weight, you may indeed lose weight...but the minute you start to incorporate "regular" food items back into your diet, you either gain back the weight you lost or maybe even MORE.
So, there's my FITNESS LECTURE of the day! ;-) Now, let's get into what today's video is about. Today's video is one that I know some of you may have missed a few weeks ago of my 6 year old son Pry'nce demonstrating exercises that you can do from the comfort of your HOME. Remember, there are NO EXCUSES to be the healthiest YOU can be. So take some time to check it out and feel free to do the exercises he demonstrates. Enjoy!
As Always...Stay Fit and Happy!
Famisha :-)
Thursday, October 3, 2013
ANOTHER OLDIE BUT GOODIE VIDEO TO GET YOU UP AND MOVING TODAY!
Good morning friends! So I have decided for the month of OCTOBER, I'm going to show my "Fitness is fun with your Kids!" videos EVERY week. I will be showing some old ones and of course some NEW ones. I think this is great for those of you who may have small kid(s) at the age of 3 years old who may think that's too young to introduce them to an exercise program...it's not!
The video I'm showing you today, is another outdoor one that we filmed when my son Pry'nce had just turned 5 years old. It shows how sometimes they just want to do their own thing...and you know what? If they keep moving and are having FUN, let them! The key is for both Mom/Dad and kid(s) to be ACTIVE together! Once they get older...they start to listen much better to direction and have more of an UNDERSTANDING of fitness. My son is now 6 years old and has such a better understanding of fitness as a whole and absolutely LOVES working out with Mommy. As a matter of fact, this kid can push me pretty hard...which I love! Then he'll say "look Mommy BEAST MODE!" Which is a term we love to use in our household when we are giving 110% and pushing ourselves to the limit in our exercise that we're performing.
So take the time to check out this ENTERTAINING video shot a year and a half ago to give yourself an idea of exercises to do OUTSIDE with your kid(s). The weather is so beautiful, why wouldn't you want to get outside and MOVE, right?! Enjoy!!
I hope you enjoyed today's oldie but goodie "Fitness is Fun with your Kids!" video and take the time to grab your kid(s) and go outside to play with them. You WILL definitely burn some calories and have FUN while doing it!
Make today and the rest of this week an absolutely "FIT"abulous one! I'm heading out soon to my Hot Yoga practice...NAMASTE...
As Always...Stay fit and happy!
Famisha :-)
The video I'm showing you today, is another outdoor one that we filmed when my son Pry'nce had just turned 5 years old. It shows how sometimes they just want to do their own thing...and you know what? If they keep moving and are having FUN, let them! The key is for both Mom/Dad and kid(s) to be ACTIVE together! Once they get older...they start to listen much better to direction and have more of an UNDERSTANDING of fitness. My son is now 6 years old and has such a better understanding of fitness as a whole and absolutely LOVES working out with Mommy. As a matter of fact, this kid can push me pretty hard...which I love! Then he'll say "look Mommy BEAST MODE!" Which is a term we love to use in our household when we are giving 110% and pushing ourselves to the limit in our exercise that we're performing.
So take the time to check out this ENTERTAINING video shot a year and a half ago to give yourself an idea of exercises to do OUTSIDE with your kid(s). The weather is so beautiful, why wouldn't you want to get outside and MOVE, right?! Enjoy!!
I hope you enjoyed today's oldie but goodie "Fitness is Fun with your Kids!" video and take the time to grab your kid(s) and go outside to play with them. You WILL definitely burn some calories and have FUN while doing it!
Make today and the rest of this week an absolutely "FIT"abulous one! I'm heading out soon to my Hot Yoga practice...NAMASTE...
As Always...Stay fit and happy!
Famisha :-)
Thursday, September 26, 2013
IT'S A GREAT DAY TO GET IN SHAPE!!
Good morning! It's a great day to get in shape today! Well, I really believe EVERY DAY is a great day to get in shape, but I am finally getting excited about it being the FALL season because the weather is dropping to the low 90s and high 80 degrees finally. Hey! I live in ARIZONA...we get excited when it's no longer in the 100s around here!
Since the weather is cooling off, it's time to GET UP, GET OUTSIDE and GET MOVING! Today's blog will showcase an OLDIE but GOODIE "Fitness is Fun with your Kids!" video that Pry'nce and I shot a year ago. It shows how easy and fun it is to get a good workout by simply walking over to your neighborhood high school. If there's a football field, there are bleachers which means there is a great workout spot for YOU. Grab your kid(s) and put on your favorite workout sneakers and get ready to have some Fitness Fun! ENJOY!!
Since the weather is cooling off, it's time to GET UP, GET OUTSIDE and GET MOVING! Today's blog will showcase an OLDIE but GOODIE "Fitness is Fun with your Kids!" video that Pry'nce and I shot a year ago. It shows how easy and fun it is to get a good workout by simply walking over to your neighborhood high school. If there's a football field, there are bleachers which means there is a great workout spot for YOU. Grab your kid(s) and put on your favorite workout sneakers and get ready to have some Fitness Fun! ENJOY!!
I hope you enjoyed watching Pry'nce and I give you some outdoor fitness ideas on stuff to do at your local high school. Remember...you don't ALWAYS need a gym to get a good workout. You need a GREAT CAN-DO ATTITUDE and the WILL to burn some calories!
If you live in the East Valley and are looking for a way to burn some serious calories while enjoying the GORGEOUS outdoors, come join ME at my Outdoor Bootcamp this Saturday, 9/27 @6:30AM. For more details, check out my website: www.glistengirlsfitness.com
I'm off to Hot Yoga! So make today and the rest of this week a HAPPY, HEALTHY ONE! Namaste....
As Always...Stay Fit and Happy!
Famisha :-)
Thursday, September 19, 2013
"Fitness is FUN with your Kids!" video is up!
Good morning friends! Today I want to share the latest "Fitness is Fun with your Kids!" video. My 6 year old son Pry'nce and I absolutely LOVE fitness and working out together is always fun too. One thing I try to always tell my clients who have been training with me for a long time, short time or have just started with me is...Fitness is a LIFESTYLE! Fitness is a CHOICE. You can either choose to live a HEALTHIER, HAPPIER life or you can choose to make excuses on why you aren't where you want to be...whether it be a certain size, certain number on the scale, body fat percentage, walk up a flight of stairs without being winded, play with your kid(s) at the park...etc, etc.
It is NEVER too late! I hope you take the time to watch today's video (it's about 6 minutes) and either join in with my son Pry'nce as he does a few quick exercises or you take the exercises he demonstrates and perform the amount of repetitions I recommend and do it yourself later on today. What's even better??? Grab your kid(s) and you all work out together! A child is never too YOUNG to start having fitness introduced into his or her life. My son has been watching me work out since he was 3 months old bouncing in his bouncey as his Mommy PUT IN WORK in my home fitness studio! Just do it!!
I hope you enjoy the video and feel free to share your comments...I am now getting ready to head out to...yep! My favorite Hot Yoga practice! So I want to wish you all a very Fabulously, Fitness Filled Week! Thanks as always for taking the time to read my blog and watch my video! Namaste...
Enjoy my video!
As Always...Stay Fit and Happy!
Famisha :-)
It is NEVER too late! I hope you take the time to watch today's video (it's about 6 minutes) and either join in with my son Pry'nce as he does a few quick exercises or you take the exercises he demonstrates and perform the amount of repetitions I recommend and do it yourself later on today. What's even better??? Grab your kid(s) and you all work out together! A child is never too YOUNG to start having fitness introduced into his or her life. My son has been watching me work out since he was 3 months old bouncing in his bouncey as his Mommy PUT IN WORK in my home fitness studio! Just do it!!
I hope you enjoy the video and feel free to share your comments...I am now getting ready to head out to...yep! My favorite Hot Yoga practice! So I want to wish you all a very Fabulously, Fitness Filled Week! Thanks as always for taking the time to read my blog and watch my video! Namaste...
Enjoy my video!
As Always...Stay Fit and Happy!
Famisha :-)
Thursday, September 12, 2013
TOP 5 REASONS TO EXERCISE!
Good morning friends! Can you believe it's THURSDAY already?! This week has really flown for me, but then again for what I get to do for a living which is CHANGE LIVES and TOUCH SOULS thru the POWER OF FITNESS...there is never a dull moment! So speaking of fitness, today I'm going to blog about what I'm sure most of you feel has such OBVIOUS reasons on why it is so important to make exercise a big part of your life...and your FAMILY'S life too.
So, I am going to give you my TOP 5 Reasons of why exercise is so important. I am going to count down from 5. Are you ready??? Here you go!
#5...RESULTS! Being able to see your body changing in the mirror is such an exciting time for people who have started an exercise program and maybe haven't made it a part of their life before and are questioning why they are putting themselves through such vigorous exercise programs weekly. Inches LOST...Scale DROPPING...Bodyfat going DOWN...are all exciting outcomes of dedicating yourself to an exercise program.
#4...Sleep better at night. Now, the recommended amount of sleep to get in nightly is 7-8 hours. I know, I know...in my dreams right?! Well, I am that person who used to get NO LESS than 9 hours of sleep a night, however, with a very busy lifestyle of having a busy career and a very active, involved son who has various after school activities (oh, did I mention he's ONLY 6?!), a husband to chat and enjoy time with...my average sleep at night has dropped to 6-7 hours. Now a big part of this is also because I get up at 4AM four days a week to start my day off right with a workout BEFORE I train 10-12 clients a day. So I CAN relate! But make the EFFORT to get in more than 5 HOURS of sleep and if you're working out on a regular basis, sleeping at night comes easy.
#3...Be able to actually PLAY with your kids! If you have small children (kids under the age of 12), being able to get down on the floor and build puzzles, play various games, run in the park, throw a ball, and overall CHASE your kid(s) around the house and outside is a beautiful thing. Plus, always remember WE are remodels to our kid(s). If we are ACTIVE, our kid(s) will be ACTIVE too. Remember...fitness is a LIFESTYLE.
#2...Stronger HEART, LUNGS and BODY. By moving at least 30 minutes a day, you are adding longevity to your life. By simply WALKING, you are helping build a stronger HEART. Whether it's running, cycling, walking, dancing, jumping on an elliptical, kick boxing, and many more types of cardiovascular exercise you are helping build not only a stronger body, but stronger heart and lungs...so MOVE!
DRUM ROLL PLEASE...the #1 reason to exercise is....to DE-STRESS. The immediate RESULT that you can get from an exercise program is what it does for you MENTALLY. For that 30-90 minutes of your exercise for that day, you are doing something for YOU and to make a better YOU. That is such a rewarding feeling! For that time slot, you have no worries in the world! It is about YOU and the immediate MENTAL rewards are a beautiful thing.
I hope you enjoyed my top 5 reasons of why you should start an exercise program TODAY. Now remember, these are MY Top 5. There are many more positives to incorporating an exercise program into your daily routine, but I wanted to give my Top 5. So GET UP TODAY and start MOVING! Don't wait for it to be "New Year's Resolution" time! Start TODAY!
Well, speaking of movement...it is time for me to get ready to head out to my FAVORITE weekly Hot Yoga class. I absolutely LOVE having 80 minutes dedicated to ME and no one else. It's a beautiful feeling! Thanks for taking the time to read my blog today and make it a FABULOUS, FAT BURNING WEEK! Namaste...
As Always...Stay Fit and Happy!
Famisha :-)
So, I am going to give you my TOP 5 Reasons of why exercise is so important. I am going to count down from 5. Are you ready??? Here you go!
#5...RESULTS! Being able to see your body changing in the mirror is such an exciting time for people who have started an exercise program and maybe haven't made it a part of their life before and are questioning why they are putting themselves through such vigorous exercise programs weekly. Inches LOST...Scale DROPPING...Bodyfat going DOWN...are all exciting outcomes of dedicating yourself to an exercise program.
#4...Sleep better at night. Now, the recommended amount of sleep to get in nightly is 7-8 hours. I know, I know...in my dreams right?! Well, I am that person who used to get NO LESS than 9 hours of sleep a night, however, with a very busy lifestyle of having a busy career and a very active, involved son who has various after school activities (oh, did I mention he's ONLY 6?!), a husband to chat and enjoy time with...my average sleep at night has dropped to 6-7 hours. Now a big part of this is also because I get up at 4AM four days a week to start my day off right with a workout BEFORE I train 10-12 clients a day. So I CAN relate! But make the EFFORT to get in more than 5 HOURS of sleep and if you're working out on a regular basis, sleeping at night comes easy.
#3...Be able to actually PLAY with your kids! If you have small children (kids under the age of 12), being able to get down on the floor and build puzzles, play various games, run in the park, throw a ball, and overall CHASE your kid(s) around the house and outside is a beautiful thing. Plus, always remember WE are remodels to our kid(s). If we are ACTIVE, our kid(s) will be ACTIVE too. Remember...fitness is a LIFESTYLE.
#2...Stronger HEART, LUNGS and BODY. By moving at least 30 minutes a day, you are adding longevity to your life. By simply WALKING, you are helping build a stronger HEART. Whether it's running, cycling, walking, dancing, jumping on an elliptical, kick boxing, and many more types of cardiovascular exercise you are helping build not only a stronger body, but stronger heart and lungs...so MOVE!
DRUM ROLL PLEASE...the #1 reason to exercise is....to DE-STRESS. The immediate RESULT that you can get from an exercise program is what it does for you MENTALLY. For that 30-90 minutes of your exercise for that day, you are doing something for YOU and to make a better YOU. That is such a rewarding feeling! For that time slot, you have no worries in the world! It is about YOU and the immediate MENTAL rewards are a beautiful thing.
I hope you enjoyed my top 5 reasons of why you should start an exercise program TODAY. Now remember, these are MY Top 5. There are many more positives to incorporating an exercise program into your daily routine, but I wanted to give my Top 5. So GET UP TODAY and start MOVING! Don't wait for it to be "New Year's Resolution" time! Start TODAY!
Well, speaking of movement...it is time for me to get ready to head out to my FAVORITE weekly Hot Yoga class. I absolutely LOVE having 80 minutes dedicated to ME and no one else. It's a beautiful feeling! Thanks for taking the time to read my blog today and make it a FABULOUS, FAT BURNING WEEK! Namaste...
As Always...Stay Fit and Happy!
Famisha :-)
Thursday, September 5, 2013
FULL BODY CIRCUIT YOU CAN DO FOR ONLY 30 MINUTES...
Good morning friends! I hope you all had a very Happy Labor Day and MOVED your body over the 3 day holiday weekend. Now...it's back to the REAL world of our very busy, hectic lifestyles, right?! Well, today I'm going to blog quickly about a question I was asked yesterday which is "Famisha, what is a full body circuit that I can do for only 30 minutes?" Now, most of us are crunched for time and the thought of an hour in the gym can be overwhelming. So let me help you get the most out of a quick, productive 30 minute workout. Ready? Here you go!
Okay, I believe that you should BURN as many calories as possible when you work out and the best way to do that is with bursts of cardio and working EVERY muscle in your body. So here's my GO-TO CIRCUIT:
Warm-up with 200 Jumping Jacks (at your own pace and remember to BREATHE)
20 Push-ups (modified are fine if you can't do full extension on your toes, just make sure you're on your knees and do NOT cross your ankles).
Plank hold for 30 seconds...or 3 sets of a 10 second hold (in a prone position, bring your body up onto your forearms and up on your toes. If you have to stay on your knees...that's fine. Keep your neck straight by looking down at the floor and BREATHE)
2 sets of 20 reps of Squat to Bicep Curl to Shoulder Press with 8 to 10lb free weights
High knees in place for 60 seconds while pumping your arms
2 sets of 20 reps of Tricep dips off a flat bench (bend your knees and keep your feet flat on the floor as you dip down while bending your elbows and push your body back up by straightening your arms
Mountain Climbers for 60 seconds
Cool down with 5 minutes of walking on the treadmill at a 3-3.3 RPM or 3 laps around the basketball court.
YOU.DID.IT!
I hope you enjoy your workout and can now enjoy the rest of your day knowing you did something positive to promote your health and fitness. You also are one step CLOSER to getting to your fitness goal!
Continue asking me fitness questions and I will do my best to blog about them on my Blog Thursdays. We will be heading into holiday season SOON so it's even more important to get into a fitness routine NOW before the parties begin...
If you enjoy my blog and haven't done so yet, join TODAY as a follower or sign up to receive my blogs via email. As I always mention, if you live in the East Valley and want to burn 800-1000 calories...come to my Boot camp THIS Saturday at 6AM at Cosmo Park. For more details, go to my website www.glistengirlsfitness.com.
"Fitness is Fun with your Kids!" video coming SOON! :-) I wish you all a very Fabulous, Fitness Filled Week...now I've got to go get ready to head out to my favorite Hot Yoga practice. Namaste my friends...
As Always...Stay Fit and Happy!
Famisha :-)
Okay, I believe that you should BURN as many calories as possible when you work out and the best way to do that is with bursts of cardio and working EVERY muscle in your body. So here's my GO-TO CIRCUIT:
Warm-up with 200 Jumping Jacks (at your own pace and remember to BREATHE)
20 Push-ups (modified are fine if you can't do full extension on your toes, just make sure you're on your knees and do NOT cross your ankles).
Plank hold for 30 seconds...or 3 sets of a 10 second hold (in a prone position, bring your body up onto your forearms and up on your toes. If you have to stay on your knees...that's fine. Keep your neck straight by looking down at the floor and BREATHE)
2 sets of 20 reps of Squat to Bicep Curl to Shoulder Press with 8 to 10lb free weights
High knees in place for 60 seconds while pumping your arms
2 sets of 20 reps of Tricep dips off a flat bench (bend your knees and keep your feet flat on the floor as you dip down while bending your elbows and push your body back up by straightening your arms
Mountain Climbers for 60 seconds
Cool down with 5 minutes of walking on the treadmill at a 3-3.3 RPM or 3 laps around the basketball court.
YOU.DID.IT!
I hope you enjoy your workout and can now enjoy the rest of your day knowing you did something positive to promote your health and fitness. You also are one step CLOSER to getting to your fitness goal!
Continue asking me fitness questions and I will do my best to blog about them on my Blog Thursdays. We will be heading into holiday season SOON so it's even more important to get into a fitness routine NOW before the parties begin...
If you enjoy my blog and haven't done so yet, join TODAY as a follower or sign up to receive my blogs via email. As I always mention, if you live in the East Valley and want to burn 800-1000 calories...come to my Boot camp THIS Saturday at 6AM at Cosmo Park. For more details, go to my website www.glistengirlsfitness.com.
"Fitness is Fun with your Kids!" video coming SOON! :-) I wish you all a very Fabulous, Fitness Filled Week...now I've got to go get ready to head out to my favorite Hot Yoga practice. Namaste my friends...
As Always...Stay Fit and Happy!
Famisha :-)
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