Why Zumba Is "PANTS" For Burning Bodyfat

My business mentor Paul Mort (who is also the UK's number one fat loss coach)recently wrote about this subject only a few months ago. He actually beat me to it (the swine!) but I feel, on a personal level that I need to write about this aswell as it's been on my mind for quite some time now.

Unless you've been living under a rock for the last 6 years,ZUMBA is the latest dance craze to hit our studio time tables.It combines latin dance moves in an aerobic style format. It's currently in over 90,000 locations across 110 countries so you could say that it's been a success!

Now before I get every ZUMBA instructor and their dog emailing me saying that Im being totally unfair and that you're "well out of order" for slagging off Zumba then let me tell you that I'm not.

I think ZUMBA is a great dance class and every time I watch it, it looks really fun. I've not tried it yet, although I've participated in many similar dance formats at fitness conventions/seminars and actually spent over 2 years teaching advanced choreography at the YMCA in Tottenham Court Road so I feel very qualified to talk about this subject.

So what's my issue with ZUMBA?

Well, although Zumba "is an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party" (as the company like to put it), it's not the best way to burn bodyfat.

Sure, its fun, just like the nintendo wii is fun when your playing wii tennis or wii fit but for burning bodyfat?

Hell no!

Let me tell you what I mean...

Slow,steady cardio, which is what you see most people doing in the gym day in, day out is NOT the best way to burn bodyfat. Infact, I've met very few people who have successfully used cardio to burn bodyfat.

ZUMBA, and other classes of the same genre are ALL in this category. Sure, you might get some moves that feel harder than others on occassions but its likely that a zumba style workout will be a steady state session (meaning no true interval training involved).

However, Research shows if you want to lose stomach fat, or any other fat for that matter, you MUST increase the intensity of your workout by doing short burst workouts like circuits or intervals.

Why?

To burn more calories long AFTER the workout has finished, that's why!

You see,when you exercise with intervals and resistance training, your body uses far more calories in the hours AFTER exercise than it would if you did ZUMBA or any other long, steady state workout.

This is what's called "The Afterburn Affect" and will help you lose that stubborn bodyfat and gain more muscle in less time than if you were doing your long, slow boring cardio that you've always done.

Dr Pompa says it best in the video below:



The Moral Of The Story?

ZUMBA classes are alot of fun and are a great way to get moving and maybe improve on your stamina somewhat but to use it as part of your fat loss plan?

Definitely not!

Stick to short burst workouts like circuits or intervals along with a good nutrition plan. Follow my advice and you'll see much better results than you're currently getting.

Peace out!

Sam

PS - Did you know that I run a really popular Fat Loss Bootcamp in Knole Park Sevenoaks with morning and evening sessions? Text/Call me on 07817 403398 to find out what special offer I have on at the minute.

You CAN do ANYTHING (Plus Some Awesome Fat Loss Tips!)

It amazes me when people say they CAN'T achieve fat loss success because of their circumstances.

"I can't follow diets.."
"I have kids, I can't eat healthily."
"I'm too busy to prepare food"
"My job doesn't allow me to"

are just some of the poor excuses that I hear on a regular basis.

Success starts by taking 100% responsibility for your own actions. Its not your kids fault or your bosses fault that you're fat and the sooner you realise that,the better. Sorry if that sounded a bit harsh peeps but I feel its my duty as your fat loss coach to move you from "thinking about it" to taking "massive action" and if that means giving you a kick in the butt every now and then,then so be it.

I want you to take a look at this video I came across the other day. It's a story about a US marine called Ivan Castro who devastantingly suffered a mortar attack whilst serving in Iraq. The result of the attack left Ivan permanently blind. Soon after, Castro found himself battling with anger and depression. He eventually met with a blind Marine however who helped him realize that the man he had always been, was still alive.


http://www.youtube.com/watch?v=2mW7waO604c

Amazing huh?

Still think you can't drop that "bit of bodyfat?"

Put's things in perspective doesn't it.

You Can Do Anything If You Want To, You Just Got To Toughen Up And BELIEVE That You CAN thats all!

Below are some killer fat loss tips that you can start using straight away:

1) Plan, Plan & Do More Planning

Know what you're going to eat tomorrow, and the next day and the next. A quote I heard recently from my business mentor and UK's number 1 fat loss expert Paul Mort, which was "it's better to rely on your planning rather than will power when it comes to your diet." I love this quote! This basically means don't be caught in a situation where you're relying on your will power (eg. a party, wedding etc) to get yourself through the situation. Plan ahead, eat BEFORE you go out, pack a lunch if you're going out all day. Pack it the night before, whatever it takes to stop you from getting into that situation where you might blow off course with your diet.

2) Create some "What-Scenarios"

This kind of coincides with the above. Write a list of "what if" scenarios that might come up over the next few weeks that may stop you from eating healthily and put a hault on your fat loss progress. eg "what if I'm invited out for a curry? what am I going to do?" Next write down how you're gonna deal with each scenario eg. "if I'm invited out for a curry, I will either a) eat before I go out b) phone up the restaurant the night before and find out what healthy dishes they have. or c) Not go.

Plan out every scenario so that you know EXACTLY what you need to do before it's even come up. This may seem like a pain doing this but its well worth doing. This is the difference between achieving success and failure.

3) Eat Clean For 30 Days And Avoid Sugar!

Avoid wheat, dairy, alcohol, caffeine & sugar. Stick to filling your shopping trolley with nothing other than fresh fruit, vegetables and lean meats such as turkey, chicken, seafood etc. Avoid packaged food and focus on home cooking. If I have time to cook and prepare food for the next day, then YOU definitely should be able to do! Remember, no excuses! This is what you need to do if you want to achieve fat loss success.

4) Do BODYWEIGHT Workouts

You don't need to be a member of a health club or have access to all the latest "state of the art" gym equipment to get fat loss results. All you need is your own bodyweight and a positive can-do attitude and you'll be well on your way. I'll be releasing my new e-book "Hit Fat Where It Hurts" which is a 30 day bodyweight programme complete with nutrition plan on Friday 14th January so keep 'em peeled.

5)BELIEVE You Can Do IT!

Just like Ivan, he believes he can do anything and he's proven it with his recent challenges he's done. Believe you CAN achieve fat loss success.

I hope this blog post has been helpful to you.

Sam Winkworth

If you have any fat loss tips that you'd like to share then feel free to leave a comment in the section below.

14 Day Fat Flush System

To pay for your 14 Day Fat Flush System and get access to all the fat melting meal plans, Bootcamp menus & meal plans that will help you lose a ton of bodyfat then all you need to do is click on the paypal button below:

As soon as you've done this I will then get in contact with you telling you where the exact meeting point is. You'll also need to let me know what sessions you want to be booked on.


Here's that paypal link to reserve your place on this special 14 day fat loss programme:

See you at camp ; )

Sam Winkworth

The Difference Between Evolution Bootcamp And Other Group Training Options

Alot of people ask me what's the difference between Bootcamp and other group training options.

Quite alot actually!

The first big difference is the nutritional support you get at Bootcamp.

Following the right nutrition plan is crucial if you want to see healthy fat loss results. Poor nutrition is like driving a Ferrari with cheap engine oil in it.You will not get very far. Here at Evolution Bootcamp we look at optimising your nutrition so that you can start to see results in just 28 days without compromising your health.

Our nutrition plan isn't just a few diet tips that you'll find on the internet, it's really more of a nutritional philosophy that's designed to get you some great fat loss results in just 28 days.

The programme is all about eating great food, drinking fresh clean water, avoiding processed food and eating organically whenever you can.

You won't find us pushing any pills, powders or supplements your way whatsover to make your results look better than they actually are - just eating the way mother nature intended you to eat, that's it!

The Second Big Difference Is The Workouts We Use

The sessions we use at Bootcamp have been tried and tested on all our private 1-2-1 clients, and with great success too.

Put simply, we know how to create the best fat loss workout in just 45 minutes.

All our workouts we use at Bootcamp are designed with metabolic disturbance in mind. This means how many calories you'll burn long AFTER the workout finishes, even when you're resting. something that you don't always get with other group training options.

Bootcamp takes place every Monday (9.30am), Tuesday (6.30pm), Wednesday (9.30am), Thursday (6.30pm) and Saturday (8.30am)in Knole Park, Sevenoaks.

It also takes place every Tuesday (6.30pm), Thursday (6.30pm) and Saturday (9.30am) in Tonbridge Park, Tonbridge.

For more information and to reserve your place please call/text 07817 403398 or email sam@evolutionfitnessandnutrition.com

Alternatively, click on the paypal link to reserve your place:

PS - if you book your place before September 1st then we'll offer all readers a second month at half the price.

Are YOU A Drug Addict?

Hey! How you doing?

I hope you're doing awesome? Today I wanted to talk to you about sugar and how this white stuff can not only affect your fat loss but your overall health aswell.

I wrote about this subject only a few months ago however I feel that the "sugar message" is STILL not getting through to alot of people so I'm re-visiting this.

When I talk about giving up sugar, most people 'think' they have, when this couldn't be further from the truth.

Giving up sugar goes much deeper than just cutting out cakes, biscuits and chocolates.

Hidden sugars are also found in so-called "healthy foods" aswell:

Cereals,
Salad dressings,
Soups,
Spreads,
Pre-packed sandwiches,
Pre-packed salads,
Alcoholic beverages,
Bread, etc.

If you're committed to getting your health back and are truly interested in WHY you should give sugar up (or seriously cut back on it) then just check out the staggering list below.

(Alot of people I come across seem to think that diabetes is the only health disorder linked with high sugar consumption, but, as the list below will show you, consuming too much can have huge health implications):

(This list is from Nancy Appleton's website. www.nancyappleton.com)
This list is unbelievable! I was shocked when I first read this list.

1. Sugar can suppress the immune system.
2. Sugar upsets the mineral relationships in the body.
3. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
4. Sugar can produce a significant rise in triglycerides.
5. Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).
6. Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you loose.
7. Sugar reduces high density lipoproteins.
8. Sugar leads to chromium deficiency.
9 Sugar leads to cancer of the ovaries.
10. Sugar can increase fasting levels of glucose.
11. Sugar causes copper deficiency.
12. Sugar interferes with absorption of calcium and magnesium.
13. Sugar can weaken eyesight.
14. Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine.
15. Sugar can cause hypoglycemia.
16. Sugar can produce an acidic digestive tract.
17. Sugar can cause a rapid rise of adrenaline levels in children.
18. Sugar malabsorption is frequent in patients with functional bowel disease.
19. Sugar can cause premature aging.
20. Sugar can lead to alcoholism.
21. Sugar can cause tooth decay.
22. Sugar contributes to obesity
23. High intake of sugar increases the risk of Crohn's disease, and ulcerative colitis.
24. Sugar can cause changes frequently found in person with gastric or duodenal ulcers.
25. Sugar can cause arthritis.
26. Sugar can cause asthma.
27. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).
28. Sugar can cause gallstones.
29. Sugar can cause heart disease.
30. Sugar can cause appendicitis.
31. Sugar can cause multiple sclerosis.
32. Sugar can cause hemorrhoids.
33. Sugar can cause varicose veins.
34. Sugar can elevate glucose and insulin responses in oral contraceptive users.
35. Sugar can lead to periodontal disease.
36. Sugar can contribute to osteoporosis.
37. Sugar contributes to saliva acidity.
38. Sugar can cause a decrease in insulin sensitivity.
39. Sugar can lower the amount of Vitamin E (alpha-Tocopherol in the blood.
40. Sugar can decrease growth hormone.
41. Sugar can increase cholesterol.
42. Sugar can increase the systolic blood pressure.
43. Sugar can cause drowsiness and decreased activity in children.
44. High sugar intake increases advanced glycation end products (AGEs)(Sugar bound non-enzymatically to protein)
45. Sugar can interfere with the absorption of protein.
46. Sugar causes food allergies.
47. Sugar can contribute to diabetes.
48. Sugar can cause toxemia during pregnancy.
49. Sugar can contribute to eczema in children.
50. Sugar can cause cardiovascular disease.
51. Sugar can impair the structure of DNA
52. Sugar can change the structure of protein.
53. Sugar can make our skin age by changing the structure of collagen.
54. Sugar can cause cataracts.
55. Sugar can cause emphysema.
56. Sugar can cause atherosclerosis.
57. Sugar can promote an elevation of low density lipoproteins (LDL).
58. High sugar intake can impair the physiological homeostasis of many systems in the body.
59. Sugar lowers the enzymes ability to function.
60. Sugar intake is higher in people with Parkinson’s disease.
61. Sugar can cause a permanent altering the way the proteins act in the body.
62. Sugar can increase the size of the liver by making the liver cells divide.
63. Sugar can increase the amount of liver fat.
64. Sugar can increase kidney size and produce pathological changes in the kidney.
65. Sugar can damage the pancreas.
66. Sugar can increase the body's fluid retention.
67. Sugar is enemy #1 of the bowel movement.
68. Sugar can cause myopia (nearsightedness).
69. Sugar can compromise the lining of the capillaries.
70. Sugar can make the tendons more brittle.
71. Sugar can cause headaches, including migraine.
72. Sugar plays a role in pancreatic cancer in women.
73. Sugar can adversely affect school children's grades and cause learning disorders..
74. Sugar can cause an increase in delta, alpha, and theta brain waves.
75. Sugar can cause depression.
76. Sugar increases the risk of gastric cancer.
77. Sugar and cause dyspepsia (indigestion).
78. Sugar can increase your risk of getting gout.
79. Sugar can increase the levels of glucose in an oral glucose tolerance test over the ingestion of complex carbohydrates.
80. Sugar can increase the insulin responses in humans consuming high-sugar diets compared to low sugar diets.
81 High refined sugar diet reduces learning capacity.
82. Sugar can cause less effective functioning of two blood proteins, albumin, and lipoproteins, which may reduce the body’s ability to handle fat and cholesterol.
83. Sugar can contribute to Alzheimer’s disease.
84. Sugar can cause platelet adhesiveness.
85. Sugar can cause hormonal imbalance; some hormones become underactive and others become overactive.
86. Sugar can lead to the formation of kidney stones.
87. Sugar can lead to the hypothalamus to become highly sensitive to a large variety of stimuli.
88. Sugar can lead to dizziness.
89. Diets high in sugar can cause free radicals and oxidative stress.
90. High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.
91. High sugar diet can lead to biliary tract cancer.
92. Sugar feeds cancer.
93. High sugar consumption of pregnant adolescents is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.
94. High sugar consumption can lead to substantial decrease in gestation duration among adolescents.
95. Sugar slows food's travel time through the gastrointestinal tract.
96. Sugar increases the concentration of bile acids in stools and bacterial enzymes in the colon. This can modify bile to produce cancer-causing compounds and colon cancer.
97. Sugar increases estradiol (the most potent form of naturally occurring estrogen) in men.
98. Sugar combines and destroys phosphatase, an enzyme, which makes the process of digestion more difficult.
99. Sugar can be a risk factor of gallbladder cancer.
100. Sugar is an addictive substance.
101. Sugar can be intoxicating, similar to alcohol.
102. Sugar can exacerbate PMS.
103. Sugar given to premature babies can affect the amount of carbon dioxide they produce.
104. Decrease in sugar intake can increase emotional stability.
105. The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.
106. The rapid absorption of sugar promotes excessive food intake in obese subjects.
107. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
108. Sugar adversely affects urinary electrolyte composition.
109. Sugar can slow down the ability of the adrenal glands to function.
110. Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.
111.. I.Vs (intravenous feedings) of sugar water can cut off oxygen to the brain.
112. High sucrose intake could be an important risk factor in lung cancer.
113. Sugar increases the risk of polio.
114. High sugar intake can cause epileptic seizures.
115. Sugar causes high blood pressure in obese people.
116. In Intensive Care Units, limiting sugar saves lives.
117. Sugar may induce cell death.
118. Sugar can increase the amount of food that you eat.
119. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.
120. Sugar can lead to prostrate cancer.
121. Sugar dehydrates newborns.
122. Sugar increases the estradiol in young men.
123. Sugar can cause low birth weight babies.
124. Greater consumption of refined sugar is associated with a worse outcome of schizophrenia
125. Sugar can raise homocysteine levels in the blood stream.
126. Sweet food items increase the risk of breast cancer.
127. Sugar is a risk factor in cancer of the small intestine.
128. Sugar may cause laryngeal cancer.
129. Sugar induces salt and water retention.
130. Sugar may contribute to mild memory loss.
131. As sugar increases in the diet of 10 years olds, there is a linear decrease in the intake of many essential nutrients.
132. Sugar can increase the total amount of food consumed.
133. Exposing a newborn to sugar results in a heightened preference for sucrose relative to water at 6 months and 2 years of age.
134. Sugar causes constipation.
135. Sugar causes varicous veins.
136. Sugar can cause brain decay in prediabetic and diabetic women.
137. Sugar can increase the risk of stomach cancer.
138. Sugar can cause metabolic syndrome.
139. Sugar ingestion by pregnant women increases neural tube defects in embryos.
140. Sugar can be a factor in asthma.
141. The higher the sugar consumption the more chances of getting irritable bowel syndrome.
142. Sugar could affect central reward systems.
143. Sugar can cause cancer of the rectum.
144. Sugar can cause endometrial cancer.
145. Sugar can cause renal (kidney) cell carcinoma.
146. Sugar can cause liver tumors.


Unbelievable right?

Sugar is quite simply a drug and is actually more addictive than heroine, tobacco, cocaine and marijuana.

Just like any drug, it's really really hard to give up.

Here's what I think:

"Most People Are Addicted To Sugar They Just Don't Know It Yet"

The problem with sugar is that it's found it's way into most of our food and we really have to be careful about what we buy if we're to give it up completely.

It's likely that any food that's been tinned, canned or packaged has some kind of sugar in it to preserve it's lifespan. Anything ending is 'ose is basically sugar (Glucose, Sucrose, Lactose, Maltose, Galactose, Frutose, Dextrose, Mannose,
Saccharose, Levulose).

Below I've devised a 5-step plan to help you ween yourself off the nasty stuff that will not only help with your fat loss progress but your health aswell:

1) Give up sugar!

When you give up sugar (or severly cut down on your intake), it's likely that you'll experience some withdrawal symptoms. This is because you're a sugar addict and you're craving it. Go cold turkey for 2 months and try out some new and exciting sugar-free recipes. Avoid pre-packed food and focus on cooking with natural ingredients. Know where you're food and ingredients are coming from.

2) Check the labels when you go shopping

Do some detective work when you go shopping. Look for any of the hidden sugars mentioned above. Basically, anything ending in 'ose is sugar (fructose, sucrose, lactose, dextrose etc.)

3) Do Something else when your sugar craving kicks in

When a sugar craving kicks in, keep yourself busy and do something else. Go for a walk round the block or read a book for 20 minutes if you have to. This will help keep your mind off the food your craving.


4) Toughen Up!

Quit whingeing that you can't give up sugar and just DO it! If you're a "Fussy Eater" then do something about it and try out some different recipes. There's plenty of variety out there. This is your health we're talking about. When are you going to address it? When it's too late? When you have cancer? diabetes?

I'm sorry if that offended anyone but I feel it's my mission as your fat loss coach to be aware of the many health implications that sugar has on the human body.

Remember, the human body is a marvelous piece of machinery and it's not designed to eat sugar.

6) Don't Go Mad With The Fruit

Fruit is very good for us so please don't think I'm telling you that it's not! Just don't snack on it all day because at the end of the day, fruit contains fructose, which, although is sugar in it's natural form, it's still sugar and your body will see it as that. Replace with more fresh vegetables instead.


So there you have it! If you're interested in giving up sugar and want some recipes to try out that use nothing other than natural ingredients then let me know and I'll order you a cook book.

Here's to a sugar-free diet.

Sam

5 Killer Fat Loss Tips!

Hey! I hope you're doing awesome?

I certainly am. I'm into week 4 of my Elimination Diet and going well. No alcohol, caffeine, processed food or sugar for 30 days. If you want more information on this diet then check out my free fat loss report "9 Powerful Secrets to Losing Bodyfat!"

Anyway, that's not why I'm messaging you. I sometimes write about health & fat loss for my local magazine and, having thumbed through a recent edition, I realised I hadn't uploaded the article here so I just wanted to share with you my 5-step success plan. These are just some of the steps that I use successfully on both myself and with my private clients. I hope you are too.

1. Focus On Whole Natural Foods And Short Burst Workouts

Eat organically whenever you can and avoid anything that's been tinned, canned or packaged. Instead of long steady "cardio" activity focus on short burst workouts like circuit training and intervals to help burn off more bodyfat. These workouts have been research-proven to burn more calories long after the workout finishes.

2. Write Down What You're Eating.

Research shows that those that use a food diary are more likely to achieve fat loss success than those who don't. You can download yours for free over at my website.

3. Stop Beating Yourself Up!

If you fall off the wagon with your diet, then don't beat yourself up,just forget about it, move on and think that tomorrow will be a much better day. Try to get as much control over your health and fitness as you can by shopping, planning and preparing.Know what you're going to have to eat tomorrow, and the next and the next and STICK TO IT!

4. Surround Yourself With People Who Have The Same Goals As You.

The truth of the matter is that most people will hold you down and don't want to see you succeed. Hang around with others who share the same fitness/fat loss/health goals as you so you can benfit from shared knowledge, commitment, support and success.

Surround yourself with positive people and ditch the "energy drainers" from your life.

5) Create Some "Me-Time" For Yourself

Trying to please everybody is a recipe for failure. You need to find time you can label as your own, not your kids, your partner or your friends - YOURS!!! Because until you put yourself first, just occasionally, you will NEVER find the time to do what you want to do.

And there you have them, my 5-step fat loss success plan. Follow those steps and I'm sure you'll see some success.

Catch you soon,

Sam : )

Why Your Portion Sizes Maybe Keeping You Fat! (Plus My Vacation Photos From Tenerife).

Hey there,

How we all doing? I haven't written here in a while as I've been on vacation with my girlfriend Christie and only got back this week.

We both had an awesome time in Tenerife, lots of rest, recovery and regeneration and plenty of sunshine for the later part of the vacation which we were both happy about. Whilst we were there we managed to explore the famous Mount Teide volcano in the heart of the island. we also enjoyed a great boat trip where we saw some whales swimming real close to the boat.

Here are some of the pics I took whilst up Mount Teide and on the boat trip:





Mount Teide is the world's third biggest volcano at an altitude of 2,300 metres. It's also the highest point in Spain.

Our cattamerang trip saw us explore the west side of Tenerife during which time we saw a few whales that came up to the boat to do a bit of exploring themselves which was awesome!





I've never seen whales in the wild before so I was real happy that they came so close to the boat and that Christie & I could get some cool pics.

Anyway, I don't want to bore you too much with my holiday adventures but I DID want to talk to you about something I noticed in our hotel dining area every evening.

Something that most diners were doing that shocked me.

Something that will seriously put a BIG HAULT to your fat loss progress

..And this was PORTION SIZES

I couldn't believe how much food people were piling on their plate!

I'm guessing most of the guests staying at the hotel were 'all-inclusive' because ALL of them seemed to want to get their money's worth when it came to dining.

Don't get me wrong, I don't have an issue with people relaxing on their diet slightly when they go on vacation but piling plates and cutting half a loaf of bread for yourself seems somewhat greedy.

It was almost as if just because the food was there infront of them...they HAD to eat it!

You need to go EASY with the portion sizes when it comes to fat loss.

It doesn't matter whether you're on vacation, eating out or preparing something at home, you need to look at your portion sizes.

You can eat the healthiest food on this planet, and the best fat loss workouts money can buy yet you'll STILL put weight on if you're not thinking about how MUCH you're eating.

Any food is calories at the end of the day.

Make sure you're eating little and often. This will help to spread out your calories throughout the day instead of consuming most of your daily calories at the end of the day.

OK, rant over, just wanted to share that with you.

Here are some more pics from the holiday. And if you want to see ALL of the pics then make sure you check them out on my facebook page.













Peace out, and I'll talk to you again real soon...

Sam Winkworth CPT, SPN

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