Weight Loss – What You’re Doing RIGHT

Weight Loss Wednesday. Let’s do this.

First. Thank you all for playing along with my April Fool’s joke yesterday! Let’s remember that this site is never ever ever to be taken seriously. I don’t even exist. “Monica” is actually a 24 year old guy in Australia just f-ing with you.

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In other news… I guess Google played a joke on users yesterday and added David Hasselhoff photobombs to some of your pictures!

So, when I went to look at my photo album for a new post I found these!!

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This one in particular made my life because it’s my running pose and he has a fun pose too:

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Check out the best April Fool’s Jokes of 2014 here.

Weight Loss – Focus on What You’re Doing RIGHT

I recently a read an article on Weight Psychology that says the #1 problem with the diet mentality is that we focus on everything that is NOT WORKING and ignore the things that are working.

“Everything done “right” is taken for granted and ignored.
Everything done “wrong” is catastrophic and focused on.”

The writer goes on to state that constantly pointing out what someone is doing WRONG breaks them down. Same goes if you are doing this to yourself mentally.

For me this really hit home. Lately I’ve been struggling with afternoon snacking and night time eating again. I’m so frustrated with myself. I’m gaining weight. I don’t feel comfortable in my clothes. I don’t like looking at pictures of myself. And yet it’s still something I can’t ‘just stop’.

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To make it worse I focus on every time I mess up! At the end of the day I go through all the ‘bad’ things I did/ate that day.

Um, Monican. I ate healthy food too. And I probably ran.

And I take vitamins. And get enough sleep. And drink a lot of water!

We should give ourselves credit for the positive and build on that. Encourage all the things you are doing that are good for you!

Yes, we still need to work on our bad habits, but that doesn’t mean the good ones should be taken for granted – those take work and we’re doing it!

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So, today I challenge you to focus on your healthy habits. It doesn’t matter who you are or where you on your life journey – we all deserve credit for the good things we’re doing!

Do you exercise regularly?

Do you eat your vegetables?

Do you drink enough water?

Do you take care of your mental health?

Question: List 3 of your healthy habits!

EVERYONE. Do it.

You deserve a pat on the back!

Comments

  1. says

    Great post. Makes me feel better after being so gullible yesterday. :)

    I always eat my fruits and veggies even if there is a bag of m&ms in between. And I have been consistently exercising for many years.

    I tend to focus on the negatives too.
    For me it’s carbs and sweets and not strength training.

    But I think focusing on what we are doing right makes so much sense.
    Hey positive reinforcement works to train my dog right?!

  2. says

    there’s definitely not enough focus on what we’re doing right in our health journey – whether it’s losing weight, maintenance or training for something. Or let’s be honest…life in general.

    I exercise regularly, I give my body rest when it needs it, and I have a pretty good balance between healthy meals and snacks and the occasional indulgence.

  3. says

    It’s so nice to know that I’m not the only one that struggles with afternoon and after dinner snacking. I’ve got the whole healthy breakfast, lunch and dinner thing down for the most part. But it’s when 3 p.m. rolls around and I have to make a choice between eating the apple and peanut butter I bought for a snack or running across the street to Duane Reader for chips or candy that kills me. Or walking into the kitchen at work at trying to resist the leftover meeting treats!

  4. Sharon Navid says

    So Inspiring! Love it!! I just started on my ACV journey 3 days ago, my body has never been healthier and it literally cleared my colon, I feel so much lighter! This blog here is helping me lose weight: http://triggerbody.com

  5. Kelly M says

    Haha!! The David H. photobombs are the best! I too focus on the negative so I’m glad you posted this, as I was just thinking about how bad I am because I can’t stop thinking about lattes and mochas from starbucks. :( I exercise 6 days/wk…3 cardio(running), 3 strength training. I do eat lots of fruits and vegetables. I’ve recently been increasing my fluid intake which is never easy for me.

  6. says

    I’ve been having a bit of that too and saw my weight creep up over the past couple months. I totally agree that it’s important to focus on the positive!
    Ok, 3 Healthy habits: I run/work out 4-6 times a week, I get at least 8 hours of sleep a night, and I also drink a lot of water.

  7. says

    How did I miss the David Hasslehoff photo bombs???

    1. I eat healthily because I LIKE TO! People at work “make fun” of me for eating a salad at lunch every day, but I like it! They don’t understand that I’m not punishing myself! (They should see me after dinner when I gorge on chocolate).

    2. I exercise regularly.

    3. I get enough sleep!! Perhaps too much (just kidding, that’s not possible).

    I bet lots of people who read your blog have these things in common!

  8. Kristin says

    Great post! We all definitely need to focus more on the good things we do for our bodies! Thanks for reminding me of that :). I exercise 5 days a week, usually get no less than 7 hours of sleep and cook healthy dinners/lunches instead of getting fast food, which would be a ton easier! Let’s all just relax and enjoy life’s journey and not tear ourselves up that we had ice cream for dessert… every night this week ;)

  9. says

    1. yes
    2. yes
    3. sort of
    4. sort of

    I workout 5-7 times a week and often more than once a day. Beast mode! I try to keep my eating clean and healthy about 75% of the time. And I am working hard on the water thing. I have water bottles EVERYWHERE.

  10. says

    1. I drink a green smoothie every morning with breakfast. It helps set the mood for the rest of my eating during the day.

    2. I exercise at least 2 or 3 days a week (running, strength training, etc)

    3. I don’t count calories. I eat when my body is hungry and I eat whole, natural, unprocessed foods. It has made a world of difference in my perspective and my health.

    Great post. Thanks for the reminder!!

  11. says

    I think this goes for all things in like unfortunately. We usually tend to focus on the negative instead of the positive, which only takes away from our overall happiness. My 3 things:
    1. I’ve kept on track with my running training plan for my race next month.
    2. I drink a lot of water throughout the day.
    3. I think I’ve struck a good balance between eating healthy foods most of the time and not-so-good for me foods sometimes.

    :)

  12. Ashlee says

    I really appreciate this post! My mom and I were just talking about this same thing yesterday. I had a baby last July and am just a few pounds away from my pre-baby weight, but I don’t always appreciate what I see in the mirror, and think of all the things I could do or fix. It’s definitely hard to focus on the good things and the progress I’ve made, especially when my belly is still no where close to what it used to be. But I have made strides in my eating, I workout in some form almost every day, and over all have a good life with a great man and baby. So thanks for posting this!! I think it’s something all of us women can relate to and/or appreciate!

  13. says

    I like this! I tend to do the same, beat myself up over days of bad snacking by restricting too much the following day. A few good things I do every week: eat a lot of broccoli, bananas, apples, and spinach; run 3x per week.

  14. says

    As a trainer, I hear people beat themselves up all the time (especially women) for the things they did wrong and not give themselves credit for anything they did right. Weight loss is a marathon, not a sprint. One day of “slipping up” is not going to ruin any progress! The next day is a new day with no mistakes!

  15. says

    I totally agree that in general people focus on what is wrong instead of what is right! I am guilty of that and I’m consciously working on changing that mentality!

  16. Paola says

    Yes on positive attitudes!
    Here’s my three: drinking water machine! keeping up with my 10K training even with 25MPH winds outside, eating lots of fruits.
    And a final thought I read probably on Pinterest: The one who struggles, hasn’t quit!

  17. says

    I’m cleaning up my diet in an effort to improve my mental health. It’s not just about boosting it on a self esteem level but a chemical level as well.

    But, a part of it is focusing on the good because it sets a good precedent. So today I bought sparkling water instead of diet soda.

  18. says

    I agree we need to give ourselves credit for what we do right. I also know there is a lot of misinformation out there.

    Drink lots of water
    Go outside daily, enjoy some fresh air
    Exercise

    When I want to lose weight, eating whole foods– fruits, veggies, high protein and complex carbs during the day works for me. And it’s lots of food. The volume is surprising to some people.

    Thanks!

  19. says

    WOW! I needed to read this today! I have been stuck at the same weight for nearly 3 months…got down to 157 then over the holidays I am back up to 170! I run drink lots of water and try to eat 1200 cals a day. but the weight is not coming off. I do get a lot of sleep and blood work shows all is well with thyroid etc. your blog is so inspiring and I love your “realness”. reading this blog is a positive for me because it keeps me focused on my goals!

  20. says

    Great post! I totally agree with the lack of focus on what we’re doing right. I feel like I try and banish the negative thoughts but then I feel like I’m being TOO permissive with myself and therefore end up in a vicious cycle! I think finding the perfect balance of discipline and realism is difficult.

    Yes on the exercise, kind of on the veg, yes on the water, it varies on the mental health, but I’m a generally contented and positive person.

  21. says

    Do you exercise regularly? Yes. I run and I’m training for my 3rd half marathon right now.

    Do you eat your vegetables? I try to. I usually have them in things like stir fry.

    Do you drink enough water? Probably not but I drink hot tea now instead of more coffee and try to add water during the day.

    Do you take care of your mental health? I think so. I don’t take things as seriously as a I used to which leads to not getting as upset.

    Question: List 3 of your healthy habits! I have oatmeal with a scoop of protein powder, nuts and berries trail mix and cinnamon for breakfast. I rarely eat fast food and I’m much better about reading labels now and trying to eat things that I recognize instead of processed crap.

  22. says

    perfect post for today. it was just what these little peepers needed to read :)

    1. drinking lots of high quality h2o
    2. eating clean (mostly) ;)
    3. breaking that sweat

  23. karleen says

    1. I’ve been running consistently to train for the OC Half in May
    2. I have one piece of fruit for breakfast
    3. I drink alot of water at work
    :) I REALLY want to mention what I want to work on (hence, my ‘worsts’) but i’m not going to. All positives:)

  24. says

    I have been struggling with the night time snacking BAD lately! I am the same way I beat myself up about it too – I am trying to get back on track. It’s the beginning of a new month and I am ready to get this under control!

  25. says

    Excellent post and questions.

    This blog is addictive . . .

    Here’re my current healthy habits:
    I’m cutting back on sugar (it’s ten times worse than bad fat).
    I’m staying in the moment (that’s right now!).
    I’m increasing my activity a wee bit each day (I turned off the TV talk shows).

  26. says

    I’m still angry you pranked us…
    You’re probably a black haired Italian & a real housewife from New Jersey – huh?
    I’ll never trust you again
    :)

  27. says

    Oh man, this post is perfect for me. I’m always so focused on what I did not do and what I can improve.

    Instead:
    1. I manage to workout 4-5 times per week despite working full time and commuting 3 hours per day!
    2. If I know I’m going to eating a lot junk I’m good at also adding in a lot of veggie.s
    3. I make sleep a priority!

  28. cheryl says

    …So you are saying I shouldn’t feel badly about eating Cheezits from the box, reading blogs about other people running? Cool!
    Hey, I plan on going later in the day…I am patting myself on the back about that right now!

  29. Shannon in Tustin says

    Great post! I’m very good at focusing on the negative.
    Here some thing I am pretty darn good at!
    1. eat LOTS of whole foods (and love them)
    2. drink LOTS of water and not a ton of caffeine
    3. run at least 3x a week

    Keep it real, keep it hilarious and have a great day! :D

  30. Laura says

    1. I cook healthy dinners at least 5 nights a week.
    2. I exercise at least 6 times a week.
    3. I’ve gotten 2 PR’s in the last 2 weeks!

  31. Lexi says

    Girl I really, really feel you! After losing 60+ pounds, it’s so hard to see the scale going back up, even 3-5 pounds during the holidays or whatever weak moments/months may be passing through in my life. I have been sick and unable to run the past two months and have gained 10 pounds. I love to read your blog when I need positive inspiration! Here’s what I’m proud of:
    1. Sticking to my resolution to eat less white, refined sugar
    2. Really listening to my body and what it needs!
    3. Being OKAY with a little weight gained back; when did it become standard to allow society to tell you how your body needs to look while it’s healing?
    4. Embracing working out again with patience and self-compassion :-) All those muscles aren’t going to spring back magically.

    Love your honesty and zest for life. <3xo

  32. Steph F. says

    Great post! These past two years, as I’ve inched closer to 40 (only a couple months to go now…eeek!) I’ve found that the lbs. have been creeping on at a pretty steady rate. I went through a period of feeling depressed about this, but am trying to get it in check and constantly remind myself that even if I’m a bit heavier, I am still at a very healthy weight…I just have a few more curves now :) I workout 6-7 days a week, do a pretty good job of following the 80/20 rule with my diet, and am blessed to have a part-time job where I am fairly active…I generally don’t spend much time sitting at all during the day. When I consider that I’m still a good 25 lbs. lighter than I was in high school/college, and can run circles around my old self (I couldn’t even pass the mile run in high school!). I realize how far I’ve still come, and how insignificant a few lbs. are in defining who I am now!

  33. says

    I totally agree. It’s super easy to focus on unhealthy habits instead of celebrating all the healthy things we do.

    I often am hard on myself because I don’t eat a healthy dinner, but I forget that I eat a super healthy breakfast and lunch with lots of vegetables and go to crossfit 3-4 times per week, plus some other cardio 1-2 times per week.

    Another thing I do too often is focus on what the scale says. Over the past few months, my clothes have gotten looser but the scale has stayed the same. So it’s important to look at other measures of success.

  34. says

    I agree! I’m so hard on myself when I slip up.

    1. I drink TONS of water (I’m worried my coworkers think I have issues, since I’m up to go pee like 10 times a day!)
    2. I eat a salad every day (a habit instilled in me from a young age, we had salad before dinner every single night growing up)
    3. I run most days (I find that I’m hardest on myself on my rest days, but I need to remember that rest is so important for my body)

  35. says

    Water is one thing I do right! I guzzle it down all day! Also- veggies! My dining hall doesn’t have many healthy options, but I go for a huge salad every day for lunch, and I love all those vegetables!

  36. says

    1. I drink lots of water
    2. I park as far away as possible in the parking lot AND take the stairs instead of the elevator
    3. I exercise every week!!

  37. Alison says

    I exercise at least 4x a week, I drink plenty of water, and I usually get enough sleep. I also try to eat healthy, but could definitely do better on this one. Although I had carrots and broccoli as my morning snack!

  38. Molly says

    Love this! I agree – there is always a focus on the negative and not enough acknowledgement of all the positive things happening.

    3 of my healthy habits:
    I’ve cut out most processed foods and try to eat whole foods as much as possible.
    I rarely drink anything with calories, sticking to water, tea, etc.
    No fast food!

  39. Barbara Ann says

    -I am downright religious about my sleep
    -I have consistently exercised 5-6 days a week for years
    -I have been making small changes to my definition of “healthy” over the past 1.5 years. I feel great about the changes I have made.

    Thank you for the reminder to focus on the positive. I bet it is something that most of your readers struggle with.

  40. The Silent Assassin says

    Awe man, what does it mean when I struggle to come up with just 3?!

    1. I workout regularly and run and try to stretch as much as I can.

    2. I attempt to eat healthy. Right now doing IIFYM. I need my skinny cow.

    3. And I think most importantly, I try and keep the most positive friends around. I’m all about the positive and supportive peeps. Your blog helps, especially to start my day!

  41. says

    THIS is so genius to focus on what you’re doing right instead of wrong. Seriously I love this so much. Three things I’m doing right: 1. eat breakfast within 30 minutes of waking up 2. getting enough sleep every night and 3. regularly working out

  42. Morgan says

    Healthy habits:

    I’m a runner. BOOM.
    I consume a stupid amount of apples.
    I take my vitamins and supplements on the daily.

  43. Shannon says

    What a great positive message! I’ve noticed a trend lately in articles online, always what you are doing wrong and why you aren’t losing weight. Every time I eat a french fry I feel like I’ve committed a crime! So, I drink a ton of water, take vitamins daily and have been having salads a lot more than sandwiches and french fries lately :)

  44. Nicole says

    1) I drink a s*** ton of water.
    2) I workout most days of the week.
    3) Salads are my friend. (sometimes my only friend….boohoohoo)

    Love this post. <3 We wouldn't beat up our friend for "screwing up" once in a while….we'd praise them for what they are doing well. Why we don't treat ourselves with the same loving words is ridiculous!

  45. says

    Not to harp on everything everyone else has said buttttt I seriously needed this post today. Thank you thank you thank you.

    My three healthy habits:

    1. I drink a lot of water
    2. I don’t own a car and try to walk everywhere (on top of working out 5 days a week)
    3. Vegetables and I are bffs

  46. says

    Isn’t this the TRUTH! We are so good at beating ourselves up for what we did wrong that we so often forget all of the good we’re doing! Yes! I workout 5-6 times a week, I eat a salad everyday, and I am realllllly good at sleeping. ;)

  47. says

    I love your transparency on your blog… and I LOVE how I can totally HEAR you as I read it… and laugh along with you. :) Good stuff.

    I struggle with my weight too… because with the amount of FITNESS and RUNNING I do… one would think I would not struggle with this issue. But I do. Apparently I am ‘too short’ according to the BMI chart. Bummer.

    3 Things that I am doing right:

    1. daily exercise
    2. daily quiet/reflection time
    3. brushing my teeth! :)

  48. says

    Thank you for the great reminder to be kinder toward myself. I exercise regularly, drink lots of water and eat fruits/vegetables. I love the idea of daily quiet/reflection time -definitely need to incorporate that into my routine!

  49. Tammy says

    monica.
    Great post…and wise words for all of us to remind ourselves of. Honestly, I wouldn’t worry too much that you are snacking at night. I’ve heard of that “rule” out there to not eat after a certain time of day. That’s ridiculous, I think. I eat a snack between 9-10-ish. But, I don’t have any strict “times” where I “can” or “cannot” eat. When I’m hungry, I eat. I do my best to stop when I’m full, but sometimes I overeat. Sometimes I under-eat and I realize it an hour or two later and have to grab a snack. I think that the more we put “rules” on our eating, the more we are neglecting truly “listening” to our bodies, and we’ll find ourselves depriving ourselves when our bodies are just trying to signal to us. Then, because we’ve denied ourselves nourishment, we’ll find ourselves binging or eating more later b/c we’ll be so hungry. Remember, there’s “emotional” hunger too, so when we “deny” ourselves, we’re setting ourselves up to emotionally eat later, too.

    Besides our society seems so extremely obsessed with losing weight and there seems to be this new compulsion to be “thin-fit.” Honestly, I’m no psychologist, but this whole mentality seems like it almost encourages eating disorders.

    Honestly, I think it’s better to be perhaps a bit on the “heavier” side (meaning +5-10 lbs) if we are athletes. You are an EXTREME athlete considering the high number of miles you run daily (you really DO run a lot, girl), and all the races you run. You are beautifully strong…and I admire that about you. Perhaps your body is just telling you “Sista’…if you are going to work me this much, I have to be strong and really well-fed), and perhaps that’s why you’ve been inching up in weight. I really wouldn’t worry about it all that much, unless you gain 15 lbs+. Plus, remember that muscle weighs more than fat…and so you actually may have put on muscle.

    I hope these words encourage you.

    tammy.

  50. Becky says

    I enjoys workouts do I do it consistently.
    I eat a balanced diet & feed my family well.
    I go to bed at a regular time (almost) every night.

    Thanks for this reminder!

  51. says

    I do all of that most of the time but when I work 12 hour shifts I definitely don’t sleep enough or drink enough water. It’s hard to just limit your time awake after work and working in a hospital means your needs come last sometimes so no agua some days.

  52. says

    THANK YOU for this! I’ve been steadily gaining (I’m up 8ish pounds from my happy place) and I’m still trying to figure out why. Increased training, maybe, afternoon snacking… ugh. But I need to stop obsessing over it, keep my workouts up and just eat when I’m hungry and not when I’m bored. I do rock out with the whole foods most of the time (yay fewer processed foods) and I ate a ton of strawberries today, so there’s my win for the day. :)

  53. says

    I totally agree that focusing on what you are doing wrong can be a negative. It doesn’t help and leave you feeling sorry for yourself. Focusing on smaller positive things will help you gain confidence!

  54. says

    Thank you for sharing this. I’ve been having the exact same problem, I workout regularly, I eat healthy most of the time, but I keep snacking on extra stuff throughout the day and have gained weight. Obviously all I consider at the end of the day is how I shouldn’t have had the extra whatever instead of being happy with my awesome workout that morning. I am definitely going to try to keep this in mind tonight!

  55. Erin says

    Thank you so much for this post. Timing couldn’t have been more perfect for me! I was just beating myself up this morning about my clothes still fitting even though I’ve been losing weight. And then I remembered that I’ve lost 18 lbs. in 3 months!! I need to focus on that rather than anything else. Maybe for me changes in my clothes will come at 25 lbs? So for now, I am going to be proud of eating healthy, drinking plenty of water, getting the sleep I need, and doing what’s right for me.

  56. says

    Thanks so much for posting this! I love to be reminded to think positive because I really need that reminder. Here are 3 healthy things I do:
    1. Eat healthy food most of the time
    2. I’m just getting back into an exercise groove
    3. I listen to my body most of the time

  57. says

    LOVE this! Such a good mentality and makes me want to start writing down what I am doing right every day instead of harping on the negative

  58. Mandi says

    This is amazing advice! Thank you so much!

    1. I run most days and strength train at least 2 days a week to make myself a stronger runner.
    2. I eat and love lots of veggies.
    3. I have a a regular sleep schedule.

  59. says

    Totally needed this post. I feel like i’m in a similar situation – my workout game is the best its ever been, I eat mostly healthy foods but I’ve been gaining a little weight because of snacking. BUT I drink lots of water and almost exclusively, I lift 5x a week, and I’ve gotten my running pace below 10min (finally!). I’m all about metaphysics and the power of positive thinking so this was a great reminder.

  60. says

    Yes ma’am! ;)
    1) I’m eating soooo many delicious veggies, it’s wonderful
    2) I’m learning how to stop and be still at points throughout my day–usually with a cuppa tea!
    3) I’m lifting heavier and heavier weights–getting in shape for a theater role ~~ epic!

  61. says

    Great post ! three healthy habits :
    1. I have a healthy breakfast everyday which fuels me up and keeps me going. Usually protein pancakes.
    2. I drink a lot of water (most days). I fill up my water bottle as soon as I get to work so I always have something full.
    3. I eat veggies every day.

  62. Anna says

    Oh my gosh, I can’t say how much I needed to read this post today. Thank you for the amazing advice! I’m currently trying to lose the last few pounds and afternoon snacking is definitely the thing that I struggle with the most.

    That said, here are three healthy habits that I’m proud of:
    1. I exercise almost every day because I LOVE it (and I’m getting better at taking rest days, or at least just taking a yoga class if I feel tired)
    2. I eat clean most of the time – tons of veggies, whole grains and no soda
    3. I now look at the ingredient list on foods before the calorie count (this is a big change for me)

  63. says

    I do this, and then make it worse by throwing all my toys out the pram and going off on a binge. But… My 3 are:

    1. I am getting enough sleep
    2. I am trying consciously to move more at work
    3. I know what it is I need to do

  64. Eva says

    great post! i’m not trying to lose weight, but i’m trying to build my strength/endurance training, and just last night i was focusing on all the negatives of what i still needed to gain. and then i realized that i should be grateful for how far i’ve come! in the past few years i’ve gone from not being athletic in any way, shape, or form/never exercising to basically becoming mostly muscle. i’m naturally very thin, but aside from my mid-section (which, lets face it, is just one of those things that won’t change no matter how hard i try), i’m pretty much solid all over. and if that isn’t something to be proud of, then i don’t even know. so while i may not always look super defined, i really do feel very fit and i’ve also noticed that i care less about how i look these days anyway– most days i feel toned enough that it doesn’t even matter how i look!
    3 habits: fitness is so ingrained in my being that on the days i don’t work out, my muscles feel tingly and crave it. i have naturally developed a palate for fresh healthy foods. i sleep early and rise early!

  65. says

    great post, really having trouble with snack cravings today but I have to remind myself that its just a few squares of dark chocolate when I used to eat chocolate daily!

    1. I drink over 8 glasses of water a day
    2. I exercise 4-6 times a week
    3. I eat very healthy most of the time!

  66. says

    I exercise regularly, i eat lot of vegetables and i drink plenty of water… I am on the run to lose weight. Great post, kept me engaged to the last line and comments are too interesting.

  67. says

    This is great! I think the biggest problem regarding weight loss is that people don’t eat enough which results in metabolic damage which then results in people spending the rest of there lives trying to get in to shape. So many people get in shape from eating dangerously low amounts of calories and excessive amounts of cardio and then then they gain it all back and can’t get it off again.

    Thanks

    My Blog: http://lose-weight-the-correct-way.com/

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