Sunday, 11 December 2016


The Coca Cola advert is back and it's now acceptable to eat chocolate for breakfast which means one thing.... the most wonderful time of the year is just around the corner! Yes Christmas eeekkk!

However with it comes the hard part of deciding what presents to get the loved ones in your life. Well fear not!  If you know someone who's a workout junkie or fitness fanatic then my Christmas wish list will give you some inspiration!  With so many great fitness products to choose from I've put together my top picks!



Sunday, 27 November 2016


The saying goes that abs are made in the kitchen and so the truth be told that no matter how many times a week you workout you can never out train a bad diet.

No matter what your end goal is your diet is just as, if not more important than your training program and the secret in helping you achieve your goal is to "meal prep like a boss" as Joe Wicks, The Body Coach would say. We all live such busy lifes and as nice as it would be, we don't always have time to spend hours in the kitchen when we get home from work. However, by preparing some or all of your meals for the week ahead it will not only make your life easier but will help you get closer to achieving your fitness goals.  Remember "if you fail to prepare, be prepared to fail", so here are some of my tips.

As the name suggests planning is key and so it's a good idea to set a few hours aside one day a week to cook up a storm in the kitchen and prepare for the week ahead.  I usually find a Sunday works best for me but you need to plan around your lifestyle and what works best for you.

Write down what you're planning to eat for each meal for the week and decide if you're going to prep for every meal or just lunches/dinners, breakfast/lunches etc.  If you're new to the whole idea of meal prepping then I suggest you plan ahead for 2-3 days so it's not too overwhelming. For some of you, you might only prep lunches and snacks if you're going to be home for breakfast and dinner. However, I find it easier to prep every meal as it keeps me organised and saves time, but again fit your meal plans around your lifestyle.

You will also need to make a list of snacks that you plan on nibbling throughout the day as this will prevent any "snaccidents" from happening... yes we've all been there.  When deciding on snacks take into account what time of day you will be training so you can eat the right type of food pre-workout and post workout.

When choosing recipes for the week ahead I swear by Joe Wick's The Body Coach books and Clean Eating Alice for recipe inspiration (before you ask I've not been paid to recommend these books). Just because you're eating healthily, it doesn't mean it needs to be boring.  You should enjoy what you eat and so using recipe books will help mix things up a little.  If you cook food you enjoy rather than sticking to plain chicken and rice everyday you're more likely to stick to your plan.
Remember the meals you choose to cook regardless of whether you use a recipe book or not need to be balanced with the correct macros (protein, carbs and fat) and need to be nutritious.  Below are the ingredients I tend to stick to.

Lean Protein: Chicken, Turkey, Fish (any), Eggs, Beef (sub 7% fat)
Carbohydrates: Brown Rice, Oatmeal, Quinoa, Potatoes, Wholewheat Pasta, Oats
Fats: Brazil Nuts, Peanuts, Avocado, Olive Oil, Coconut Oil, Peanut Butter, Almond Butter
Vegetables: Broccoli, Spinach, Kale, Lettuce, Green Peppers, Green Beans, Onion, & Cucumbers

Tip: Try and come up with meals that you can make in large batches and pop in the freezer; for example turkey burgers or chilli.  However, remember to use lean mince.   

Once you've decided on all the meals you're planning for the week, make a list of the ingredients you require before hitting the supermarket.  By doing this you will be less inclined to throw random items into your basket then realise you've bought the whole of aisle 4 and have to hope for the best when you get home.  Note that spices will become your friend and will help keep things exciting, so it may be worthwhile stocking up on these.

Now that you've got all your ingredients take a look through your recipes and decide if there are any ingredients from each that can be cooked together.  Can a few chicken breasts be cooked at the same time?  Can you cook a number of vegetables together? How much time you spend in the kitchen is entirely up to you but you want to allow enough time to cook all the food and snacks you need for the next few days but not too long that you get bored and give up.

Preparing all your meals means you will become the king or queen of tupperware boxes.  If you haven't already got some, go out and buy some in a selection of sizes.  Once all your meals are prepared you are going to need these boxes to divide them up.  At this point it's useful to get a set of scales out so you can weigh everything.  This will make it easier to track your macros for the day to ensure you are hitting them and getting the nutrients that your body needs.

Finally, once all your meals have been divided up, ensure they are kept in either the fridge or freezer to keep them fresh.

Have fun meal prepping like a boss!



Sunday, 13 November 2016


Picture it... you're heading to the gym in your favourite gym outfit with a motivating playlist ready to get a sweat on, yet you leave feeling like you could have achieved so much more.  Well you're not alone, it happens to most of us and there are so many reasons as to why we leave feeling this way.  It could be because you're stressed/tired, you're unsure of how to use the equipment or you just have so many things going on in your head that are distracting you.

At the end of the day when you really think about it all of the above are just excuses, so I thought I'd share with you my top tips on how to get "in the zone" and to help you get the most out of your workouts every time you hit the gym.

1. Plan, plan, plan!
If you don't have a plan then you're most likely to wander around the gym aimlessly from one piece of equipment to another. Creating a workout plan so you know exactly what it is you're aiming for will help stop this from happening and instead will help you get closer to your training goal.  A trip to the gym without a plan is only going to turn into a waste of your time.

2. Stick to a schedule!
You need to get into a habit of scheduling a workout into your daily routine.  Once you do this things will become a whole lot easier and you'll begin to keep on track without even realising.  Decide when's best for you to workout; is it mornings, afternoons or evenings?  You will also need to decide how many times a week you can train, remembering that you should be having at least 1 rest day a week.
Once you know your gym schedule you can allocate different workouts to each day.  For example on a Monday you could train legs/glutes, Tuesday arm/abs and so on.

3. Fuel your body! 
It's so important to eat before you train as this will help fuel your workout and improve your energy levels .  Planning a pre-workout meal or snack 30-60 mins before you train such as porridge with protein powder, a bagel with eggs or just a banana will help give you an energy boost so you get the most out of your training session.  Just make sure you don't eat too close to working out otherwise you may end up being sick!

4. Work harder!
Having a motivating playlist will only help you get through your session and make it easier for you to push yourself.  Fitness is about stepping outside of your comfort zone and the saying goes "your body won't go where your mind won't push it" and by that I mean if you do 12 reps but know you could do more then push your body to 15.  Pushing yourself will only help you get closer to your end goal...It's mind over matter.

5. Watch the clock! 
No one wants to spend their entire evening in the gym after a long day at work so it's a good idea to manage your time.  Doing a 1 hour workout can be just as, if not more effective than a 2 hour workout if you use your time efficiently.  With a workout plan in place, time your rest periods between each set/exercise so that you're only resting for 30-60 seconds instead of 5 minutes.  This will help keep your muscles moving.

6. Stretch it out! 
At the end of your workout it's so important to spend 5-10 minutes stretching and/or foam rolling. So pop on a chilled playlist and stretch it out before leaving as this will help reduce muscle soreness. Lastly, having a protein shake or protein bar after your workout is what your body needs in order to help build your muscles back.



Wednesday, 9 November 2016


For the last 10 weeks I've been training using a program aimed to build as much strength and muscle as possible.  My workouts have all been weight based with no cardio; mainly concentrating on a mixture of isolated and compound exercises.  Due to the intensity of the workouts, I've been training for 4 days a week with 3 rest days and trust me I've needed every single one of them.
The aim at the end of the 10 weeks was to have built as much muscle as possible and so this meant carefully monitoring my progress through measurements, my body fat % and progress photos.  By doing this it was easier to spot areas that weren't progressing or growing as quickly as others, for example my back which meant I could spend extra time trying to engage these muscles.  Three weeks prior to this cut my abs and teeny tiny baby obliques started to show through which wasn't part of the plan but I just had to go with it.... and to be honest I wasn't complaining.

The changes I've seen in my body/strength in such a short space of time have been amazing and it just goes to show if you put the hard work in it will pay off.  By comparing my progress photos from 10 weeks ago to now, it's clear to see muscle growth even if I am a little puffy... so now it's time to cut! When I use the term "cut" or "cutting" what I mean is that it's time to burn some of the fat in order for the muscles I've been building to show through.

This is my first proper cut and luckily I have a trainer to coach me throughout so I know exactly when to taper my carbs and water intake as the week's go on.  This week I'll spend time cleaning everything up and trying to get into a routine of eating as simply as possible and increasing my water intake to 2-2.5litres a day.  This is going to be a shock to my system as I LOVE food and have a pretty big appetite.  Right now I'm carrying a water baby and feel bigger than I did a week ago, however I've been rest assured this is all part of the process. 

During this training program I've eaten lots of food (yes you need to eat in order to grow muscle) and have played around with different types of food to see what works for my body and what doesn't.  I would add and remove foods from my diet depending on the affect they were having on me.  By doing this I've established that a 40-30-30 breakdown of macros works wonders and so for the first part of my cut my calories will remain the same and this is the breakdown I'll be sticking to.

I haven't planned this cut well as I have a lot going on in November/start of December but I'm prepared to give it my best attempt.  As I'm not cutting for a competition I'll allow myself to have a slice of cake on my birthday, because it's not your birthday if you don't eat cake right? However, it will mean I won't be allowed any other simple carbs that day. 

My current weight is 61kg, not that I like to go by the scales and my body fat is 26% which has risen quite significantly since I started my training program but I'm ok with that.

I'm aiming for this cut to last between 4-6 weeks as Christmas is sneaking up and I definitely don't have the willpower to be doing this over the festive period.  I would have to be crazy to do that!!

I'll be tracking my progress throughout the 4-6 weeks here on my blog and also on my Instagram page the_luminouslife so for now it's goodbye to burgers, pizza and ice cream and hello to my hard work and determination paying off.... well fingers crossed.


Sunday, 23 October 2016


When I first started training I remember saying to my trainer "I want to get strong and muscly but not bulky" and at that point he probably wanted to punch me in the face as now I realise it was such a ridiculous thing to say.

There are so many myths that if a girl lifts heavy weights she will become "bulky" and because of these myths most women are too scared to even enter the weights section of the gym, let alone pick up enough weight needed to get the best training results.  Instead they follow workouts in magazines that give you "abs in 15 minutes" or "fat loss from your stomach in 2 weeks" but do they really work? The straight answer to that question is no!!

As someone who's been weight training for a few years now, what I can tell you is that lifting weights will not turn you into the female version of the hulk and that's because women's testosterone levels are significantly lower than men's.  Instead it will help you have a healthy and strong body.

Most women spend hours and hours doing cardio and feel so happy when they've burnt 450 calories in 45 mins because that's about the equivalent to a doughnut right?  Yet despite spending all those hours sweating away they don't end up seeing the results they're looking for.  If you enjoy running then by no means should you give it up but if your goal is a lean, toned body then strength training using a program with the correct exercises is a much more efficient way to achieve it and will give you the best results aesthetically.

A lot of women freak out when they first start to see their muscles develop, I'll put my hands up and say I've been there myself but it's science that the more muscle you have the more calories your body will burn and training with weights increases muscle mass.  Yet so many women are scared to set foot in the weights section... I don't know if it's because they're scared to lift weights or because they feel intimidated by all the men but you've just got to walk in, be confident and own it.  If it's the latter one then I can assure you that most guys in the weights section are probably comparing themselves to each other rather than looking at what you're doing.

To build strong muscles you need to lift heavy weights.  As everyone's strength levels are different I can't tell you what weight you should be lifting this is something you'll have to work out yourself, but what I can tell you is that you should be aiming to lift a weight that's comfortable for 5-12 reps. The weight should never affect your technique and if it does then it's too heavy and you need to lower it.  Lifting weights that are too heavy will only lead to injury and that's the last thing anyone wants.

High repetitions (15-20 reps) with low weights will build your muscle endurance and low repetitions (3-5 reps) with heavy weights will increase your strength.  Everyone's bodies are different and a training technique that might work for one person may not necessarily work for you, so it's a matter of trying different things.  When weight training it's important to always be challenging your muscles and so when you're doing a set the last rep should always be hard.  If for example you're doing a set of 10 squats you shouldn't be thinking to yourself I could have done more. If you do have that thought then you should look at increasing the weight.  As mentioned in a previous post it's a great idea to take note of your reps/weights during each training session so when you train next you can look at possibly increasing the number of reps/weights to build your strength. This is also a fantastic way of tracking your progress.

A huge advantage to weight training as a girl is that you'll start to develop curves in the right places which creates an hourglass figure.  Strength training isn't for everyone but it works for me.  I don't spend hours doing cardio, in fact right now the most cardio I get is walking to and from the gym yet I'm constantly seeing results so why would I change the way I train?

Plus at the end of the day there is no better feeling that being able to lift heavier than some guys.

A. x


Sunday, 16 October 2016


"Just a sleepy girl with a really busy schedule!"

Getting enough sleep each night is just as important as training hard and eating correctly.  Sleep is so valuable in order to reset and restore your energy levels and so you should be aiming to get around 8-9 hours per night.

For the last few months I've been struggling with tiredness which has really affected my training sessions, my productivity levels and my mood as my energy levels just aren't always there.
Some people fall asleep as soon as their head hits the pillow, whilst others lie there for hours counting sheep.

Having a bedtime routine that you regularly follow can help you prepare for bed to ensure you get a good night's sleep.

1. Have a bubble bath
Having a warm (not hot) bubble bath a couple of hours before bed will help your body relax and you'll begin to wind down.  Although your body temperature will increase, by the time you go to bed it will have cooled down again.

2. Cut out the caffeine
Cut down on caffeine especially in the evening as it's only going to make it harder for you to get to sleep.  Try swapping a cup of tea or coffee for a warm milky drink or camomile tea instead.

3. Create an ambience
Lighting a fragrant candle in your bedroom an hour before going to sleep will help create a relaxing ambience but just remember to blow it out before you go to sleep.  You could also try using The Works Deep Sleep Pillow Spray.  This will slightly fragrance your pillows and help calm you once you've climbed into bed.

3. Switch it off
These days we all seem to be glued to our phones, whether it's to scroll through social media, shop online or read articles.  However, the bright light will signal your brain to stay awake and alert which is the opposite of what you want it to do.  Half an hour before you're about to head to sleep either put your phone on silent or turn it off.  If notification alerts keep going off then it's more likely to break your sleep pattern throughout the night.

5. Time to relax
If you're bad for overthinking and trying to put the world to rights when attempting to fall asleep (guilty) then why not try listening to relaxation music.  It stops your mind from wandering and instead helps you relax and fall asleep quicker.  An app that I've found recently that really works is Sleep Genius.

4. Write it down 
We all live such busy, hectic lives these days and can find it hard to switch off.  If you're stressed or worried about something and it's stopping you from falling asleep or waking you during the night, then try keeping a notebook next to your bed and write it down.  Organising your thoughts like this means they won't play on your mind as much and instead you can tackle the list you've made the next day.

Try not to worry about not being able to get to sleep or waking during the night as this will only make things worse, instead keep a positive mindset.

I hope my suggestions help you get a great night's sleep and you wake up feeling wonderful!


Sunday, 9 October 2016


I can't believe Monday is on the horizon already... why does the weekend go so fast?!

It's a new week and if you've had a bad weekend of missing training sessions and having "snaccidents" (eating more food than you originally planned) then this is a great time to get back on track.  In order to reach your fitness goals you need to stay motivated, however from time to time everyone's motivation levels can drop.  With winter just around the corner and the dark mornings creeping in, you may find yourself struggling even more to drag yourself to the gym.

I get asked a lot how I keep myself motivated, so here are my tips for staying on track.

1. Set yourself goals
Like everyone, you may have a final goal you're looking to achieve, however I would suggest making yourself a small goal that's realistic and achievable in a shorter time frame.  If you give yourself over ambitious goals you're more likely to throw in the towel when you don't achieve them as quickly. Your goal could be anything from losing an inch off your waist, squatting a certain weight or running 10km.

2. Schedule your workout 
The saying goes that a workout takes up 4% of your day and so there's no excuse that you don't have time.  Once you start scheduling exercise into your routine you'll find it so much easier to keep up the training.  Some people like to train first thing in the morning whilst others at night, so work out what time of day suits you best and fits around your daily schedule.

3. Mix up your workouts 
I always have 4-5 workouts as part of my training program to help mix things up so I'm not doing the same thing day in, day out.  Having a mixture of workouts means that I concentrate on training certain parts of my body and can alternate these as and when I like. Your training program should usually be updated every 6-8 weeks as by this point your body is starting to become familiar to the exercises and you'll start getting bored doing the same thing.

4. Take note
It helps to make a note of what you did in each gym session.  By doing this you can revert back to see what you've previously achieved and try to increase your reps and/or weight for each exercise.  This is also a great way for looking back and seeing how far you've come.

5. Find a training buddy 
I prefer putting my headphones in and training on my own, however having a training buddy is a great way to motivate yourself and ensure you stick to your training program.  Exercising with a friend means you're less likely to skip a workout and instead are more likely to push each other harder to reach your goals.

6. Don't over train 
Now this is something I was previously bad for doing as I found it really hard to take rest days. However, I can't stress to you enough how important rest days are in order for your body and muscles to recover.  Depending on the type of training you do, I would recommend having 2-3 rest days a week.

7. Buy new activewear 
Feeling fantastic will instantly give you more motivation to exercise.  Wearing a flattering pair of leggings or an on trend vest will make you want to work up a sweat and you should love your gym wardrobe just as much (if not more) than your everyday wardrobe.  With an obsession for activewear this is my #1 self motivator.

8. Imagine hitting your goal 
There may be days when you don't feel like training and can't seem to move from the couch, but just think how much worse you'll feel when you've got to slip into your favourite dress or bikini knowing that you gave up on your fitness goal.  Reaching your goal may be a slow process and results don't happen overnight but the hard work you put in will really pay off and that's when it's all worth it.

"So when you feel like quitting think about why you started!"

A. x


Wednesday, 5 October 2016


Finding a personal trainer that's going to work for you can be hard and at the end of the day you want to pick someone who is going to kick your ass into shape but also be supportive in helping you to achieve your fitness goals.  With so many personal trainers out there, you want to choose someone who is an investment rather than feeling like you've thrown your money out the window, so it's definitely worth shopping around to find someone that will fit your needs.

I've been using personal trainers on and off for the last 5 years and although they can be expensive, in the long run it's definitely worth it.

Here are my top tips when choosing a personal trainer.

1. Certifications
This is probably one of the most important tips as anyone can put the letters "PT" after their name, but you want someone that knows exactly what they're doing otherwise they could cause you more harm than good. So look at what qualifications they hold but also look at their experience.  Some trainers may be more experienced in powerlifting/bodybuilding whilst others in running, so have a think about what it is you want to achieve as I would suggest going with a PT who is more specialized in the area you are looking to train in.

2. Personality
When looking at your options it's a good idea to meet with the trainer you're interested in for a chat and/or taster session to help you decide if you're comfortable around them.  You want to choose someone who you get on with as you'll be spending a lot of 1-2-1 time with them and so you want to create a bond that will help you stay focused and engaged during your sessions.  You also want to be able to trust them and know that they are invested in you and your goals.

Look at it as quality over quantity.... there is absolutely no point choosing the male personal trainer who's a straight 10 if he's not going to make you a straight 10 too and whose personality sucks the life out of you!

3. Professional Attitude
If your trainer is going to stand a flex their muscles in the mirror every 5 minutes throughout your session to make sure they're still there then this isn't the trainer for you.  You also don't want a trainer who gets distracted easily and wanders off to speak to every other person in the gym.  Choose a trainer who is focused throughout the session so when you leave you feel like you've been pushed to your limit and really achieved something.

4. Your Goal 
If you go to a trainer without a goal, there's no way in determining quality.  You should have a specific goal in mind so you can grill personal trainers on how they would propose getting you there. If you don't have a goal, have a lengthy chat with a personal trainer before starting so you can both come to an agreed goal and time scale.  Once decided you will then have a clear idea of what is expected from you and can have regular conversations together with regards to your progress.

5. Training Style
Each personal trainer in the gym will have their own training technique and you need to decide if this also works for you.  Some trainers will gently encourage you, but still push you whilst others will shout at you as if you're in the army.  I personally find that being shouted at is not encouraging at all... in fact it has the opposite effect and makes me demotivated.  The trainer should also be able to adapt the session around your needs.  Some people are in need of a coach, whilst others may use the session to vent and move around after a long day sitting at a desk. There is no point in a trainer coaching you through a complex workout if you're there to unwind.

6. Client Feedback
When you first meet with a trainer ask if they have any client feedback or testimonials.  This is a great way in showing what a trainer can achieve, especially if they have clients that have achieved similar goals to what you're aiming for.  As the saying goes there's "proof in the pudding".

7. Fitness Knowledge
Your trainer should have a fountain of knowledge in their field and if they don't this is a warning sign. When they set a training program for you they should be able to explain why certain exercises have been included in order to help you achieve your goals and certainly don't choose a PT who thinks eating 1000 calories a day is sufficient.  My personal trainer is very knowledgeable and so when I ask questions (which is a lot! Yes I'm needy!) I know I'm always going to get an in depth answer.  A personal trainer shouldn't get annoyed with you asking lots of questions as it shows you're keen to learn and progress and it's helped me to build my knowledge over the years.

8. Tracking Progress
I'm a huge fan of taking photos and measurements in order to track my progress as small changes happen and you may not realize until you compare against photos.  Your trainer should want to know what your weight, body fat and measurements are on a regular basis so that if you're not progressing they can realign your program or look at your diet.  They may also ask for progress photos but more so if your goal is aesthetics and only if you're happy to send them.

9. Cost & Availability
Now-a-days we all live quite busy lives and seem to be on the go 24/7 so ask your trainer what their availability is.  Do they work early mornings, late nights and weekends and will they fit into your schedule? It's also worth asking how many clients they have as you'll want to know they'll be able to fit you in.  Also ask what the cost is going to be so you know that it works around your budget and you're not paying over the odds.

Have fun finding your perfect personal trainer match!

A. x


Sunday, 2 October 2016


After months of planning and prepping I can finally share with you my blog, "THE LUMINOUS LIFE".

Fitness has become a main influence in my life over the last few years and my go-to stress buster, endorphin releaser and general spare time filler. I started out as most in their twenties, just wanting to become more body confident and look good in a bikini, but now my obsession has evolved and given me the motivation to overhaul my lifestyle, eating habits and general outlook on life.

I don't profess to be a personal trainer, nutritionist or dietitian.  However, I am a fitness, fashion and healthy lifestyle enthusiast who always tries to strike the right balance between hitting PB's in the gym and spending my Sunday eating burgers and ice cream.

This blog is a home for sharing my fitness, style, food and lifestyle scribbles and I hope you enjoy.

Amy x



"Be that girl that gets told time and time again, omg I love your leggings!"

I'm not going to lie, I am obsessed with activewear and I mean literally obsessed!

It's so true that having a great activewear wardrobe inspires and motivates you to achieve your fitness goals... in fact nothing motivates me more.  There's just something about a great fitting pair of leggings, bright trainers or a trendy sports bra that makes you want to work up a sweat.

Whilst most people like to blend in at the gym, I find it the perfect time to stand out and feel confident (you've got to own it right?) and with athleisure being a huge trend that looks set to stay, there are so many brands to choose from.

With an extensive and ever growing activewear wardrobe, I get asked a lot "where did you get your leggings?" or people saying to me "I love your outfit", so I thought I'd share with you my top activewear brands that will make you look and feel the part whilst working out.

1. NIKE 
Now this is probably the most obvious brand, but they just get it right!  The activewear they offer is edgy, fun and most importantly functional yet stylish.
Out of all the brands they are probably one of the more expensive, but their products last and that's why I like them.  They are my go to for leggings especially as there are so many bright prints to choose from and most importantly they're not see through.... I mean we've all been there squatting away only to realise the whole gym can see your ass!!!
My top pick leggings from Nike would be the Legendary Tight Fit; with the high waist they create a flattering fit.

2. H&M 
This high street retailer have really stepped up their activewear range lately and their Victory range is right up my street as it's simple yet stylish with a hint of sport luxe.
Their matching sports bra and leggings sets look great paired with a dropped armhole vest or if you're brave enough to bare then on their own.  With a selection of solid colours and seasonal prints you can still be on trend at just a fraction of the price of Lululemon, Sweaty Betty etc.

This is a Swedish brand that I discovered about a year ago and although their range isn't extensive, their products are far from being dull - in fact if you want to stand out this is the perfect brand for you as the colours used in their eye-catching prints are happy, bright and playful.  Their leggings are a great fit and do wonders for your bum, plus their sports bras are stylish yet comfortable which is a bonus.  If you're looking for activewear that is different from everyone else in the gym then this is your go to brand.

4. FOREVER 21 
Forever 21 definitely doesn't disappoint in the activewear department and what's more is their range is affordable, with tops starting from £5 and leggings from £11.  They have so many variations of leggings and their tops are a little more interesting than your basic vest which means you can take your gym outfit to brunch with the girls.

Now that I've shared with you my top activewear brands, HAPPY SHOPPING!

A. x

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