Stay ConnectedOur mission is to teach women about how their bodies change during the perimenopausal period (and onwards) so they can finally reach their health and fitness goals, live a life full of vitality and feel in CONTROL and at home in their bodies again!
There is no excessive restrictions, no taking out your favorite foods, no doing crazy high intensity exercise or cutting out carbs!
We cover hormones, exercise, nutrition and answer all of your questions!
Copyright: © Stephanie Crassweller
I had a fellow Canadian coach on the podcast and we talked about a lot!
We covered:
- Guilt around food and binge eating
- The truth about health foods
- What health and self care really look like
- AND SO MUCH MORE
A little about Taylor:
Taylor Temple owner of Mind & Body by Temple - a holistic health & wellness coaching company. Focusing on pain-free movement and women's weight loss. Streamlining and simplifying the process to create a healthier, happier version of you. Connect with her at the links below!
TIMESTAMPS:
(00:00) - Intro
(01:55) - Start of the interview
(02:34) - Taylor's story & background
(04:35) - Dealing with guilt around food and decisions you've made
(14:19) - Diving into "health foods" & whole foods
(20:07) - What does health actually mean & look like?
(26:16) - Adjusting your expectations properly
(33:10) - Prioritizing yourself and getting yourself to feel your best
(38:32) - Getting support & guidance to take your next step forward
(42:02) - What Taylor & Steph do to prioritize themselves
(46:21) - Connect with Taylor (links below)
CONNECT WITH TAYLOR:
‣ Instagram: https://www.instagram.com/mind.bodybytemple/?hl=en
‣ Website: https://mindbodybytemple.com/
‣ LinkedIn: https://www.linkedin.com/in/taylor-temple-063519209/?originalSubdomain=ca
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
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© 2024 Stephanie Fusnik & VitalityOET
On this episode I dive deep into weight loss versus fat loss and the biggest mistakes we see women making when trying to change their body composition.
I hope this helps you as much as the thousand women who have already benefited from learning from these mistakes!
TIMESTAMPS:
(00:00) - Intro
(01:15) - Overview + difference between fat loss and weight loss
(11:13) - Mistake #1
(17:17) - Mistake #2
(22:48) - Mistake #3
(28:41) - Mistake #4
(31:02) - Mistake #5
(38:38) - Final thoughts
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
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© 2024 Stephanie Fusnik & VitalityOET
YOU LADIES ARE GOING TO LOVE THIS INTERVIEW!
Rachel Scheer and I met a few months ago at an event and to say I love her is an understatement.
In this episode we covered so many topics that you will love:
- Western Medicine versus Functional Medicine and Nutrition
- Causes of most disease and weight gain/weight loss resistance
- Muscle in menopause
- Improving metabolism
- And so much more!
TIMESTAMPS:
(00:00) - Intro
(01:06) - Overview of Rachel's episode
(01:56) - Rachel's story with gut issues & finding the root cause
(12:52) - The 4 main initiators of disease (common root causes)
(20:03) - Chronic dieting & metabolic stress
(24:24) - Can you build muscle in a calorie deficit?
(30:57) - Finding types of exercise that supports your goals & enjoyment
(34:09) - Eating more so you can heal & get the results you're looking for
(39:53) - How to know when you're ready for fat loss
(43:23) - Reducing stress & regulating your nervous system
(47:32) - Finding purpose in your life & relationships
(50:34) - Where to connect with Rachel! (links below)
CONNECT WITH RACHEL: ‣ Instagram: https://www.instagram.com/rachelscheer ‣ Website: www.rachelscheernutrition.com ‣ Rachel's Book: https://www.amazon.com/Root-Cause-Complete-Functional-Nutrition/dp/B0CTB6981Y
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
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© 2024 Stephanie Fusnik & VitalityOET
Tired of busting your butt and not getting the results you feel you deserve for all that effort?
Then this is THE episode for you.
I tell you EXACTLY what you need to do to get that fit toned body you are looking for!
I cover:
- Why things stopped working in menopause
- How hormones influence your ability to build and maintain muscle
- What to eat
- When to eat
- How to workout out
- AND MORE!
(00:00) - Intro
(01:11) - Overview
(02:45) - The benefits of having more muscle
(05:56) - The science of building & breaking down muscle
(12:12) - How things are different in menopause
(14:08) - What to do & how to eat to build muscle
(26:31) - What happens when you're not eating enough (or eating at maintenance)
(28:43) - Eating in a caloric surplus
(32:02) - More benefits of protein
(33:03) - Recap + action steps
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
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© 2024 Stephanie Fusnik & VitalityOET
Does this sound familiar to you?
You feel like you are finally getting into the groove or you decide this is it - I am improving my health and nutrition now! I am doing the things!!
And then bam - your partner comes home with items not on the grocery list like ice cream and chips.
Crap.
Or they honestly just do not seem very supportive in the fact that you are working hard to improve your health!
How can you get your partner on board?
I cover so much in this episode that there is no way that you won’t get something out of it!
TIMESTAMPS:
(00:00) - Intro
(01:1)0 - Overview of getting your partner's support
(03:19) - What to do if your partner doesn't want to be a part of your health journey
(11:14) - Leading by example & not forcing them into your journey
(18:13) - Letting go of expectations & attachments
(21:26) - You are doing this for YOU
(26:30) - Taking responsibility for your choices
(28:33) - Can you put yourself in your partner's shoes?
(33:33) - What to do if your partner doesn't know how to support you
(40:11) - Let them know what's making you feel better!
(42:50) - Planning together & finding common goals
(48:14) - Recap + reminders
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
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© 2024 Stephanie Fusnik & VitalityOET
“I’m tired of feeling tired”
Low energy and weight gain/weight loss resistance are THE biggest complaints we see in women going through perimenopause and the years that follow.
Luckily we have gotten pretty good at helping with this! In women see improvements in energy and sleep in as little as 6 weeks!
In this episode I cover:
- Causes of low energy in menopause
- How hormones impact energy
- How to improve energy in menopause
👇🏽Information on our 6 Hormone Imbalance Group Coaching Program👇🏽
What is Included:
- Nutritional Guidelines - based specifically on your body and the assessment results so you can finally start seeing change!
- 6 weeks of exercise programming + access to our fitness app - so you don't have to spend hours in the gym and you don't have to think!
- Group calls - to learn more about your body and to ask any questions you might have in a safe, non-judgemental environment calls WITH your coach
- Weekly guides and videos - tailored specifically to decreasing hormonal symptoms for menopausal women
- Private Facebook Group - for support from women going through the exact same struggles as you
- Metabolic Assessment - So we can address WHY your metabolism has slowed down and teach you HOW to bring that up so your body starts burning more calories
- Pre and Post Hormonal Symptom Assessment - So we can address the most likely imbalances you are experiencing to dial in on fixing the root causes paired with the results of your metabolic assessment to alleviate your symptoms!
DETAILS TO APPLY AND BE SUCCESSFUL:
- You must track your food for a minimum of 4 days and submit to your coach + complete your metabolic assessment prior to starting so your coach can tailor your plan to your specific needs!
- Cost is $539 CAD (~$399 USD) or 3 payments of $189 CAD (~$139 USD)
- Applications close May 5th
- Program runs May 13 - June 24th
- LIMITED SPOTS AVAILABLE to ensure client personalization and experience are not hindered
- To secure your spot head to the payment link:
Paid In Full: https://buy.stripe.com/9AQdTb15WcQDadO2gX
3 Payments: https://buy.stripe.com/bIYdTb3e42bZ99KdZG
TIMESTAMPS:
(00:00) - Intro
(01:13) - Overview + Group Hormone Coaching Program! (link below)
(04:22) - How hormones affect your energy (and how to address them)
(05:19) - Cortisol
(20:39) - Estrogen
(22:51) - Blood sugar + low energy
(30:09) - Where to start to improve your energy!
(36:06) - Recap + reminders
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
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© 2024 Stephanie Fusnik & VitalityOET
I know many of you have woken up asking yourselves this very question
Today in this podcast I got over a lot of stuff - some psychology stuff but also how you actually got to this point where you don’t recognize yourself in the mirror and what to do about it.
Because it feels like you just wake up one day and life is NOTHING like what you expected it to be.
And it sucks.
I hope you find this podcast helpful and as always if you need help figuring out where to start head here to book a free consultation call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
TIMESTAMPS:
(00:00) - Intro
(01:04) - Overview of today's episode (taking
responsibility for your situation and Steph's AHA moment)
(07:38) - Your current results (or lack thereof) don't come over night
(11:38) - Your weight-loss history matters & addressing the root cause
(19:40) - Giving yourself grace from your past decisions & using what you've learned
(25:20) - Recap & sharing the podcast!
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
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© 2024 Stephanie Fusnik & VitalityOET
Low progesterone is not a great time:
- Weight gain or trouble losing weight
- Mood swings, and depression
- PMS, irregular menstrual cycle
- Breast tenderness, fibrocystic breasts
- Fibroids
- Gallbladder problems
- Low libido
- Hot flashes
- Migraines or headaches
- Depression, anxiety or other mood changes
In this episode I covered:
- Why progesterone is so important
- What causes it to drop
- Symptoms
- Causes
- And of course the ways to naturally improve production!
Hormonal Imbalance Workshop: On April 29th we are going to go over the most common hormonal imbalances we see in women particularly once they reach perimenopause and what to do about it!
This way you can say good-bye to low energy, belly fat, bloating and those dreaded hot flashes and night sweats!
What’s Included?
Hormonal Symptom Assessment - and we send you your results
Hormone Balancing Blue Print + optional supplement recommendations
Recording of the webinar which includes common hormonal imbalances AND the solutions to resolve them!
As always we will be giving away some free stuff on the call so you are not going to want to miss out!
To register for this $17.99 workshop (~$13.50 USD) head to this link or head to my bio!
https://buy.stripe.com/28o6qJ15W3g30DedZR
TIMESTAMPS:
(00:00) - Intro
(01:09) - Progesterone overview (+ hormonal imbalance workshop!)
(03:56) - What does progesterone actually do?
(08:49) - Symptoms of low progesterone
(12:39) - Cortisol's effect on progesterone
(15:50) - Going deeper and finding the root cause
(17:35) - Two big issues with low progesterone
(19:53) - How do we make enough progesterone?
(22:09) - The solutions to low progesterone!
(32:50) - Recap + reminders
CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET
Intuitive eating is super popular BUT you need to proceed with caution.
Intuitive eating relies on natural hunger and fullness cues HOWEVER as our hormones change, we under go stressful times, have dieted a lot, fasted, along with our sleep and food choices - well those all affect our natural cues.
So you CAN’T TRUST YOUR INTUITION. I dive into all these factors and how to actually get to a place where you can trust your body’s signals and reach your goals.
(00:00) - Intro
(01:11) - Overview of intuitive eating
(02:38) - Hormones + hunger signals that effect how you eat
(10:02) - Have you been ignoring your hunger signals?
(13:22) - Learning to eat mindfully
(18:39) - Eating when you don't feel hungry
(20:35) - Getting start with tracking
(25:05) - Fiber + carbs affection your hunger
(29:30) - Recap + reminders!
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
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© 2024 Stephanie Fusnik & VitalityOET
Too much or too little estrogen can seriously affect not only how we feel BUT our ability to lose fat in menopause.
In this podcast I covered:
- Roles of estrogen in our body
- What happens when estrogen drops
- How to combat negative side effects from low estrogen (from perimenopause/menopause, surgical menopause or estrogen blockers for cancer patients)
- Symptoms of high and low estrogen
- Causes of high and low estrogen
- How to improve estrogen levels naturally
For coaches wanting to get on the wait list for our Master Menopause Mentorship Program you can sign up here: https://1ck2gu1qfir.typeform.com/VitalityMentor
To learn more about dutch testing head here: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
To get assessed, get calories calculated and nutritional/lifestyle guidelines free book a call here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
TIMESTAMPS:
(00:00) - Intro
(01:16) - Overview + announcements! (Menopause Mentorship Program)
(04:04) - How is estrogen made
(06:38) - What estrogen does for our body + what do we see with low estrogen?
(17:31) - The relationship of progesterone and estrogen
(18:18) - The relationship of cortisol and estrogen
(23:15) - The relationship of insulin and estrogen
(25:03) - Understanding the difference in symptoms of low vs. high estrogen
(33:48) - The best ways to balance your estrogen levels!
(47:36) - Recap + reminder!
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
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