Karen’s EM2WL Success Story – a 2 Year Journey

Karen’s EM2WL Success Story – a 2 Year Journey

 

July 2012I am almost two years into my EM2WL journey.  Having been a classic yo-yo dieter since around the age of 15, I was introduced to MyFitnessPal by a colleague in April 2012 at the age of 29.  I started out typically on 1200 cals and not understanding the necessity of eating back exercise calories.

I stalled out and lost will power pretty quickly and I wasn’t seeing the losses that I had done when eating that little when on diets in previous years.  While hovering around the forums I soon started to notice mention of EM2WL and TDEE and BMR and it all got me thinking.  I soon joined at EM2WL group and started reading all about the concept of losing weight by eating a small cut from TDEE.  I tried out various calculators and was shocked to discover my estimated TDEE should be somewhere in the region of 2700 cals.  No wonder I had been struggling to get through the day on 1200, which inevitably led to binges.

I decided to increase my calories to around 2200 in June 2012, around a 15% cut from TDEE.  I started EM2WL at around 145 lbs and after a few months I stepped on the scale for the first time and found I had been maintaining.  I was a little disappointed that my TDEE didn’t seem to be as high as the calculators put me, but I became to understand that I had lost a lot of muscle mass through my years of yo-yo dieting, leading to a suppressed TDEE.  I then realised just how much harm I had unknowingly been doing to my body.

July 2013At that point, rather than cut my calories, I increased them to around 2500 and started lifting heavier.  At this level I slowly started gaining weight but I was enjoying strength training and enjoying nourishing my body well and hitting my macros.

Over the next 15 months I gained a total of 20 lbs, taking me up to around 165 at my highest.  However, I was still fitting into the same clothes and my food intake varied between 2200 and 3000 calories per day.  During those months there were only two days when I ate less than 2000 and that was when I was sick.

The added weight has helped me regain some of my lost muscle mass.  So in January 2014, partly spurred on by the concept of being bridesmaid for a close friend at Easter, I decided to make a concerted effort at a cut.

I settled at around 1900-2100 cals Monday to Friday, allowing myself around 2500 cals Saturday and Sunday so I could still enjoy my favourite meals out and take-outs as I always had.  By mid-April I had lost around 10 lbs and I finally started to see muscle definition in my arms, shoulders and calves.  My thighs are firming up, and my belly and back have less fat than ever before.  In the past when I had starved myself down to a size 4 I was skinny-fat and had a pot-belly.

11 May 2014 (2)My TDEE is gradually increasing and I have now switched to maintenance for the summer, averaging around 2400 per day while focus on my lifting.  I then aim to increase my calories again over the winter to try and add back more precious muscle.  Over time I want to see my actual TDEE raised to where it should be based on my activity level.  I currently cycle commute to work, strength train three times per week and do yoga or pilates once per week.  I also enjoy an active outdoors lifestyle as much as the British climate allows, hiking and cycling when and where I can.

It’s been a long road and I’m still a work in progress but I am finally comfortable in my body, starting to love it a little bit more each day.  I enjoy a balanced diet which allows me to eat all the foods I enjoy.   I still can’t quite believe that I’ve found out that there really is a way to have it all.

I feel so positive about the future now and I couldn’t have got here without Kiki, Lucia and the EM2WL team.  Thank you all so much!

Getting Back on Track After a Hiatus

Getting Back on Track After a Hiatus

Team EM2WL would like to extend a warm welcome to our newest guest blogger, Jared Harris, a recent college graduate with a passion for writing and fitness! Today, Jared shares a series of tips on how to get motivated when winter is over!

We all know how important it is to exercise and eat right. We also all know how easy it is to slip into a winter season of laziness and comfort food-holiday weight gain and the convenience of a big black pea coat. But as summer makes its way ever so slowly to our hemisphere, we have to start facing the music. And it’s not easy. I know I am far more hesitant about throwing on a pair of running shorts and hitting the gym when I’m feeling those extra few pounds. I know after a long day at work, sometimes all I want to do is grab a bag of popcorn and sit in front of the television.

So, we additionally know what we’re up against and what we should do about it. Exercising and eating right are great, but it’s really in how we do those things Strength training - Get back on trackthat counts. Eating right does not by any means translate to skipping meals, starving yourself, or only eating foods that you don’t like. And exercising does not necessarily translate to running miles upon dull miles on the treadmill. It’s all about balance and achieving the right body composition for you. According to a study done by IDEA Health & Fitness Association, as reported by Examiner, “weight training is indeed fat burning exercise.”

Finding the time to exercise, as well as keeping up with nutrition is a lot. But for many people, negative body image and failure to accept themselves are really what’s keeping them from the healthy lifestyle they want and know they need. As one physician wrote on Sharecare, “The key to having a healthy lifestyle and sticking with it is you. If you are down on yourself, the less likely you are to succeed and the more likely you are to give up… Staying positive and focusing on all that you have accomplished will help you win the weight loss, exercise for life change game with joy.”

So here are some ways to integrate your workouts;  to make sure you are taking care of your BMI, your heart, your muscles and joints, your mind, your moods, and your self-esteem.

Consider Weight Lifting

It’s not just for men who want to bulk up. In fact, muscle strengthening workouts are crucial for healthy body composition and weight loss, which many people don’t realize. Experience Life featured an article about one woman’s quest to lose weight after having children; the key to her success turned out to be “shorter, more intense workouts with weights that were never the same from one day to the next,” rather than what she’d been trying before, which was essentially just running off the extra weight. Often, we can get bogged down in hours of aerobic exercise when really, the combination of strength training and aerobic exercise together is the key. Health magazine recommends doing “all-over strength workouts 2-3 times per week leaving at least a day’s rest in between.” If that is not working out your whole self, I don’t know what is.

Take Control of Your HealthSmartphone - Get back on track

With ever-improving technologies to help track health and fitness, it’s becoming easier to have one go-to gadget to consult with about what’s next on your exercise or diet plan. For example, Verizon Wireless writes that an upcoming phone, the Samsung Galaxy S5, will arrive with the S Health program to “track your steps, challenge friends, earn badges and get on–demand healthy eating advice.” Interesting, though even more so is the built–in heart monitor that’s apparently a first in the mobile phone world. In other words, it looks like an all-in-one way to keep track of your plan—and stick with it.

Feed Yourself

Many people think staying healthy is all about painful, joyless exercise and restriction in food intake. That’s all wrong. We stick with exercise plans when we enjoy them and we are our healthiest when we’re eating a variety of lots of different foods. Not getting enough calories limits nutrition and makes the body slow its metabolism. Instead, as Cameron Diaz points out in her new book, reviewed by the New York Daily News, there is a rationale behind embracing the “the instinct of hunger” by satisfying it “with whole, nutrient-dense foods.”

No matter what your goals are, health is always about a balance of mind and body. Be sure you keep your goals in mind (or in hand), take in enough nutritional foods to keep your immune system healthy and your metabolism going strong, and always accept and love yourself wherever you are each day.

Photo credits: Gualberto107stockimages

“Don’t do what I did!” – Not eating enough calories for weight loss

“Don’t do what I did!” – Not eating enough calories for weight loss

calories for weight lossIf someone would have told me 20 years ago that I needed to increase my caloric intake by 30% to lose body fat, I would have laughed while continuing to lace up my Mizuno running shoes preparing for my hour long run.  Now 5 kids later, a little older and a little wiser, with decades of trial and error underneath my belt, eating more to weigh less has been a key factor in my fitness journey.

A common misconception among those that want to lose weight is that you need to drastically cut calories and increase cardio workouts.  This problematic approach has resulted in many trying to lose weight to only damage their metabolism.  I speak on this issue not only from reading other stories, but I have personally experienced this metabolic damage which resulted in a serious health issue called Adrenal Fatigue.  After everything I have learned, when I log onto My Fitness Pal and I see I see others eating 1200 calories with high calorie burns, my instincts are to immediately say, “Stop! Don’t do what I did.”  As a longtime “My fitness pal” member, I recall an honest pal, Becca, specifically sharing this very concern with me that I was exercising too much, and not eating enough calories.  Initially, for many weeks, I held onto the fallacy that I would attain my dream body while continuing on this path of destruction.

calories for weight lossIt was not until “my plan” to reach my “goal weight” by my 38th birthday came to a halt when my body reached homeostasis.  I had reached a plateau in my weight loss journey and I was no longer losing fat, or gaining muscle.  I was starving, exhausted and my body was at a complete standstill.  Exasperated and feeling defeated, I went back to the drawing board to research fat loss remembering all the while Becca’s encouragement to eat more.  Becca introduced me to a website for calculating calories. After spending some time on this website, I was shocked at the advice given.  Based on my height, weight and activity level, I needed to be consuming 30% more calories.  This line of thinking was so shocking and it went against every principle “I thought” I knew about losing weight.

I even approached my husband with my concerns asking his advice.  With the research I had been doing, along with the advice given by Becca and Kiki, it was evident a metabolic reset was necessary.  In terror, just 3 weeks away from attempting to reach my birthday goal, I began reverse dieting adding 50-100 calories weekly to reach my Total Daily Energy Expenditure (TDEE).  At this time I also implemented a plan to strategically count my macros.  I pay close attention to the number of grams of proteins, carbs and fats I intake daily.  From my research, the keys to cutting body fat are increasing calories while counting macros, reducing cardio, and increasing my weight lifting.

Well, my 38th birthday came and went.  The scale never reached the number in my head, but my goal had changed during this time.  I was determined to be fit and healthy versus being skinny.  I continued on the metabolism reset with correct macros and increased calories while simultaneously reducing my cardio, and lifting heavy weights.

calories for weight lossThe number on the scale temporarily went up, but then my weight leveled out.  One of the first physical changes I observed was my lack of hunger, increased energy level as well as the change in my body composition.  My cellulite and fat began to diminish and I could see I was building muscle to form shape to my body.  These major changes finally allowed me to feel more comfortable with my body.

Although, I agree with counting your macros daily food intake, I am not a fan of “If It Fits Your Macros” simply because many will eat pop tarts, snickers bars, and a bag of chips, if it fits their macros.  Although, I do have a weekly cheat, I attempt to eat real whole foods. Food is fuel. As a general rule, I stay away from processed foods, which means making time for prepping meals.  With a large family to take care of and working 30+ hours weekly planning meal prep time is just as important as planning my workouts.

I am a homeschooling mother of 5, and I hold a 30+ hour job outside of the home.  I make time for heavy lifting 5 days a week along with meal planning.  This is not a New Year’s Resolution.  This is mine and my husband’s lifestyle.  My continued love for fitness has propelled my desire to become a certified personal trainer to continue to learn about fitness while helping others achieve their fitness goals.

Don’t give up on your fitness goals.  I believe that anyone who truly wants to be fit and healthy will make the time. There is no secret pill or supplement.  Hard work and dedication will help you get to your desired level of fitness.  I know the proposition of adding calories for weight loss seems improbable, but I am living proof that it works.calories for weight loss

If you are inspired by Tracy’s amazing story, make sure to follow her on Instagram!

BeccaBecca is a busy wife and homeschooling mother to five children ages 5 to 13. About three years ago, she embarked on a journey to health and fitness that resulted in the loss of approximately 100 pounds. Today, she is a competitive powerlifter and strongwoman who loves ice cream and deadlifts.  As an ISSA certified personal trainer, she is passionate about helping women to get started on a lifestyle of strength and fitness.

 

 

Why the scale won’t move – Is “dieting” hurting your metabolism?

Why the scale won’t move – Is “dieting” hurting your metabolism?

 

Ever wonder why it gets harder and harder to lose weight? Or why you’re finally doing it the right way, but the scale just won’t move?

Dieting… Why is it so hard?

The more you diet, the less likely you are to lose weight – because you lose muscle and gain fat repeatedly — ultimately crashing your metabolism.  Some studies have shown that for every 13 pounds lost on a traditional, low-calorie/high cardio diet, six pounds of muscle is lost.  That’s almost HALF.  In case you didn’t know:

Muscle = metabolism

This means that the more you lose, the slower your metabolism is.  Then when (not if) you regain – you gain back FAT ONLY.  Every time this process repeats, the fat percentage becomes higher than it was before, while muscle mass drops lower.  So, even if you are the same weight you used to be, you’re technically “fatter.”  If your weight is higher than it used to be, it begins to seem almost impossible to get the weight off.  In some cases, it actually is impossible — if not futile — considering the loss of muscle mass and resulting metabolic crash.

After going through several diets, our goals must change.  No matter how much you weigh – the goal (whether you realize it or not – your body does) becomes to “bulk” and build muscle to replace what was lost.  Even if you ignore this fact, and attempt to start cutting the right way (eating a proper amount of calories and including some lifting) – your body still wants and needs to do this. When weight training during dieting – even if you’re in a deficit – you WILL gain muscle to replace what was lost.  This means that you could sit at an extreme standstill on the scale, until your body has replaced every.morsel.lost… Remember that the scale does not tell the whole story.

Some women may only lose four pounds, yet drop two jean sizes; others may gain several pounds, and drop the same amount on the jeans.  Although this is a more than nerve-wrecking experience, STAY.THE.COURSE.  Because your only alternative, is to repeat the above course of action – and end right back at square one…gaining MORE fat.

Terrianne hadn’t seen any progress…based on the scale ;) ~Check out her story!~

Still not convinced?  This study goes into extensive detail about how each diet leaves our body with less of the metabolism boosting muscle that we need.  For those not interested in the 97 pages of details, here’s the meat: women will lose muscle naturally (23% in women between ages 30-70), if they do nothing to preserve it.  Diet + cardio = muscle loss (68% fat, 22% muscle). Diet + LIFTING = 97% fat loss, and only 3% muscle loss.  Big difference?  We think so.  When you truly grasp how the fat continually increases (while the muscle stays the same or lessens) between diets, you’ll understand how we diet all our lives, yet end up bigger.  Doing it right is so hard to wrap our brains around, but I’d rather have 97% fat loss over 68%.  How about you?

So…Is there any hope?

Many women hear of the harmful effects of the dreaded yo-yo diet and throw their hands up in frustration.  They either decide that eating properly isn’t worth it, so they go back to overeating (drowning sorrows) or undereating (back to the diet comfort zone).  With all this bad news, they feel despair over their hopeless metabolism, and reaching their fat loss goals.

There’s always hope!!  You simply have to be JUST as patient with doing things the right way as you were with the quick fixes.  

We’ve trained ourselves to have much more faith in doing whatever it takes when the process is quick.  Yet our faith wavers when doing the right thing takes “too long.” It really becomes about not looking for the same measures of success that you have in the past, and not putting yourself on those same timetables.  Something is always happening, but the amount of patience that we have, and stress that we put ourselves through will come into play.  I tell clients that taking on fat loss in the right way – after years of doing it the wrong way – is like going to college.  Every time you doubt the process and change something up (unnecessarily) it’s like changing your major mid semester — you add more time to your journey. More time is lost in this process due to the wavering of trust, than to the actual length of time it may have taken with a tad consistency.  Add stress/cortisol to the mix, and it’s like taking a full semester (or two…or three) off.  Stressing about your journey, and changing things up constantly to make things happen more quickly, usually hurts more than it helps.  It never makes them actually happen more quickly (you either stand still or head backwards).  Stay the course.  Again – it’s tough, but the alternative is worse.

But what if you can’t lift?

Some clients feel hopeless because they have limitations that keep them from being able to lift heavy enough.  We are not talking mindset limitations, like “I’m too old/young/fat/skinny, etc…”  Those would be considered excuses, not limitations.  But others of us may have actual physical limitations, or injuries (permanent or temporary) and doctors orders to not do certain movements.  If this is you, you have to work with what you have.  Not everyone can lift heavy.  Heck, I (Kiki) couldn’t for the past year, due to injury.  If the situation is temporary, then keep your protein in check, allow yourself to fully heal, and get back to it when you can.  All you can do is the best you can do.  Don’t put yourself at risk by taking on more than you can, and don’t put your metabolism at risk by eating less than you need.  The healing process is worth it in the end.  You’ll be able to lift soon enough (although I personally know how hard it is to wait).

If the situation is permanent, then much of the above still applies.  Finding ways to add resistance that works for you will be your key.  Just find ways of putting as much resistance on the muscle as you can to maintain what you do have.  Feel free to contact us if you need help, putting together a personalized plan for your circumstances.

Feel like you’ll NEVER see changes?

Sometimes it’s really hard to see changes in ourselves that are so obvious to others.  My husband, family and friends always see changes in me before I “allow” myself to.  My first instinct is to deny that anything is happening until he says it about three to four times…or until someone else says it.  Remind yourself to take compliments at face value.  Most people have nothing to gain by telling you that “you look amazing” or “like you’ve lost tons of weight.”  Instead of saying “no I haven’t” followed by some negative retort (because of your own inner scale struggle), train your mind to just accept that they likely see something that you haven’t allowed yourself to see yet.  Take a few moments to allow the compliment to sink in — and remind yourself of it every time you cross paths with a mirror, until the next compliment rolls in (or you find a new one to give yourself).

Learn to see yourself as (or better than!) others do, rather than constantly being your own worst critic.

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Stress Free Eating Out

Stress Free Eating Out

 

Several years ago when I decided I wanted to live a healthier lifestyle, I thought of all the things I would change. Things like never eating sugar, actually anything white got the axe, except for egg whites and cauliflower. I subscribed to Clean Eating magazine and vowed that I would cook all my meals and never step foot in my company cafeteria again.  For the most part, I decided eating out basically had no place in my new lifestyle.

Eventually I stopped going out to eat altogether or, when I did, I smuggled in my own food. Yep, I brought my Rubbermaid to restaurants.  I even started turning my nose up at going to dinner at friends’ homes.  After all, they didn’t eat like I did, or heaven forbid, steam their vegetables.

NeuroticLooking back, you might say I was a bit neurotic and I would wholeheartedly agree.  The truth is, I was trying to control every aspect of my diet, but it was a joy-sucking chore and the worst part was that it was unnecessary. I tried to control every element of my diet and it was depressing.

Oh, I felt accomplished, but now I realize that I really was deprived. I missed out on sharing good times and meals with friends and family and even potential professional opportunities as I especially steered clear of work outings. I must admit, I’m still not too fond of the office cafeteria, but when the odds of you getting food poisoning aren’t in your favor, you would be too.

When you decide that you’re going to adopt a healthier lifestyle, you may think you need to forgo eating out, because staying at home gives you more control over what you eat.

But dining out is about so much more than just the food.  Don’t miss out on socializing with friends, panicking over what to eat when you’re traveling or just enjoying a night off from cooking.

Pull up a chair. Take a taste. Come join us. Life is so endlessly delicious.
― Ruth Reichl

Stress free eating out is enjoyable, and with a few tips, it becomes no big deal.

Plan ahead

Stress Free Eating - Dessert

Save room for the good stuff!

When dining at a new restaurant,  go online to check out the menu.  This will help set you up for success.  Knowing what you’re going to eat when you walk in the door or having narrowed down the selection to a few choices ensures that you have thought through your meal and it will be more balanced than, say if you just ate on a whim.  Figure out where your protein, fat and carbs will come from.  If there’s a dessert that you really want to try, you’ll know not to dive into the bread basket or load up on a side of mash.

Mind Your Portions and Macros

If you are an avid calorie counter and tend to weigh your food regularly, you probably have a good sense of what your portion sizes are.  This can get a bit trickier as you move away from calorie counting, but it’s nothing to worry about.  Take notice of the portion size of food you eat when at home and simply eat to the same scale when eating out and take the rest home for lunch the next day.

For the intuitive eater, you probably already have a system in place for managing your portion sizes and macros.  As a general rule I eat about 1-1/2 palm size of protein, ½ palm of fat, a fist of starchy carbs and as many veggies as I want.  This can be adjusted depending on current goals, but in general, this is what I do.  Over time this just becomes a habit and pretty much effortless whether eating at home or away.  It’s also portable!

Another great tip whether eating at home or out on the town is to eat your food slowly.  It takes about 20 minutes for your brain to send out satiety signals.  Slowing down your eating will allow you to stop eating before getting over full.  Plus, if you’re enjoying a splurge, why not savor each and every bite?

Stress Free Eating - Chicken Tikka Masala - Yummm!

Chicken Tikka Masala – Yummm!

Watch Out for Sneaky Calories

What sounds like a pretty healthy meal can actually turn out to be a calorie bomb.  Stay on the lookout for dishes that have sauces or are creamed, crispy, breaded…you get the idea.  Not that you have to steer clear all the time, but know what you are eating.  Of course beverages like soda, juices, lemonades, etc., unless they have a sugar substitute, are usually packed with calories as well and probably should be avoided in general.  Opt for sparkling water or unsweetened tea instead.

Eating Out Mindfully and Stress-free

To sum things up, if you eat out regularly or travel a lot, aim to eat a bit closer to what you would normally eat at home most of the time.  Over indulging on the regular won’t help you reach your goals and will probably just lead to a lot of frustration.

If you eat out a bit less frequently and want to splurge, go for it.  If you happen to be going to the restaurant that makes the best vodka sauce in town, enjoy!  I am a sucker for chicken tikka masala and make a point to get to my favorite Indian restaurant every now and again.   It is definitely a splurge as not only do I eat the tikka masala, but I sop up the sauce with naan as well!

A splurge once in a while will have minimal impact on your progress when looking at the bigger picture, but may do wonders for your soul!  Don’t miss out on the simple yet fulfilling things by limiting your diet to only what is prepared by you.  Get out and enjoy life!

 

 

 

Photo credit: stockimages, kimberlykv, preppybyday

DIET BREAK: Is it just hype?

DIET BREAK: Is it just hype?

With the onset of your cut, it’s important to remember that it is just another phase of your fitness journey.  Another step along a journey of many steps.  As fat starts to shed it may be tempting to stay in this phase for the fat loss benefits.  But rest assured, you’ll find that over time if you cut too long or too deep, it will work against you rather than in your favor.  So, what to do?  Cue the diet break.

As the name suggests, a diet break is just that, a break from your diet and a return to maintenance or eating at TDEE.  Diet breaks can come in several forms, from simply a cheat meal or a refeed day to a full diet break which can last for a couple of weeks.

diet breakWHY ARE DIET BREAKS NECESSARY

During your cut phase, cals are adjusted slightly below TDEE with a 5-15% deficit.  When cals are reduced, your metabolic rate slows to accommodate the decreased intake.  Similarly when fat loss or weight loss occurs, your metabolic rate can also be impacted.  This slowing of the metabolic rate can, in turn, slow your fat loss.  Quite the vicious cycle, I know.  To add further insult to injury, if you stay too long in a deficit, your body will start to adjust and think your deficit is actually your new maintenance.  When fat loss stalls you may instinctively want to decrease calories further, however, this could potentially do more harm than good.  By taking a diet break, you help return your metabolic rate to normal as well as your hormone levels, all of which will aid the fat loss process once you return to eating at cut.  Additionally, a diet break can also serve as a psychological break if you struggle with sticking with your plan.

WHEN TO TAKE A DIET BREAK

Diet breaks should be planned anywhere from 4-12 weeks of your cut phase and should last for 1-2 weeks.  If you have a vacation, special occasion or even a stressful time ahead, this would be the perfect time to write a diet break into your schedule.  After all, if you’re vacationing you’ll probably want to kick back, loosen up the diet strings a bit and enjoy a little indulgence.  Why fight it?  The same can be said for times of stress.  Scheduling a diet break might lessen the load slightly.

diet breakHOW TO DO A DIET BREAK

As already mentioned, a diet break is a return to maintenance calorie intake.  If you’ve adjusted your macros during your cut, you’ll want to return these to maintenance levels as well.  Carbs are generally the most manipulated macro during cut, so be sure to bring this back to normal.  As usual, your protein shouldn’t change much and should be at least 1g/lb bodyweight.  Although cut phases should never be overly restrictive, if you are cutting back on any foods or macro groups, this is a great time for a comeback!  Now, a diet break should not be confused with a free for all or an excuse to visit your local all-you-can-eat buffet.  Stick to your maintenance cals and macros and you’ll do fine.

BONUS

diet break

Interestingly you may find that as you increase your cals for your diet break you may experience a whoosh or drop on the scale.  This whooshing affect may be the result of water being released from fat cells which previously stored fat.  You may also find that during your cut phase you weren’t able to perform as well with some lifts due to the reduced cals and possibly lower carbs.  If that was the case, you should find your strength return to normal during the diet break and return to maintenance cals and macros.

There are many reasons to incorporate planned diet breaks into your nutrition plan.  From a physiological perspective, the full diet break is recommended as it allows your body to return to normal levels, which in turn can aid your fat loss efforts.  From a psychological perspective, it’s just nice to return to maintenance eating for a little while.  With that said, it is strongly recommended for anyone doing a cut phase to include a full diet break at least every 12 weeks, if not more frequently, into your plan.  While it seems counter-intuitive, trust that it will work in your favor in the long run.

 

 

Photo credit: stuart miles, Serge Bertasias Photography, stockimages

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