No More Daydreams

2/28/25: Shoutout to My Wife - EFT with Lucy

Sun, 16 Mar 2025 09:00:00 -0400

Just dusting off the cobwebs to drop a quick episode. Shoutout to Lucy for being the real MVP and posting every week this year — seriously inspiring. Not sure what’s next, but here’s a little something for now.

Check out Lucy's channel: https://www.youtube.com/@EFTwithLucy

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8/22/23: Always Be Prepared (With Three Pairs of Goggles)

Tue, 22 Aug 2023 09:00:00 -0400

My clients know how obsessed I am with ABP - always be prepared. Now carting around three pairs of goggles might not be useful for anyone else, but the main takeaway is that a little bit of foresight to prep and prepare for the day ahead can make a big difference - especially in our health habits. Nourishing ourselves in a way that feels good requires a bit of pre-planning. It may seem counter-intuitive, but for me, being prepared and looking ahead helps me stay more present during the day. When I know lunch is taken care of and dinners are planned - I have the mental space to dive into focused work more.

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7/14/23: Executive Functioning & What’s Unseen

Fri, 14 Jul 2023 07:00:00 -0400

How many times am I gonna say “I’m back!” 😂

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5/23/23: 5 Random Relationship Musings

Tue, 23 May 2023 09:00:00 -0400

A follow-up to my post!

Recorded 5/12/23

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5/12/23: Coaching, Self-Talk & Values with Emily Terrani, Harvard-trained Burnout Coach

Fri, 12 May 2023 08:00:00 -0400

Emily's website: https://www.emilyterranicoaching.com/
Emily's Instagram: https://www.instagram.com/emilyterranicoaching/

Interview Recorded: 5/9/23
Intro Recorded: 5/10/23

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5/3/23: Un-Wavering Faith

Wed, 03 May 2023 17:00:00 -0400

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4/3/23 Quick Things - Hydrate, Move Your Meatsuit & Can You Do Less?

Mon, 03 Apr 2023 17:00:00 -0400

3 Quick Things Today:

1. Don't forget to hydrate this week. It's so simple and although it
2. Move your body this week and don't overthink it. If you're like me, you struggle with all-or-nothing thinking

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3/31/23: My Current Go-To Lunch & Building a Foundation First

Fri, 31 Mar 2023 21:00:00 -0400

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3/29/23: How Algorithms Work, Acknowledging Our Incompetence & Trust Building

Thu, 30 Mar 2023 12:00:00 -0400

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3/24/23: Feeling Safe in Relationships

Wed, 29 Mar 2023 17:00:00 -0400

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3/23/23: Spring Into Action

Fri, 24 Mar 2023 11:00:00 -0400

Here's a look into what's going on in my inner world right now and what I feel called to share and talk about. It feels a lot better for me to navigate the world with optimism. But in order to continue showing up, I have to start being honest about what I am thinking about and what I want to use this platform for.

Because I don't feel very optimistic.

I don't know all the answers. I don't know how to find all the answers. I don't even know how to fact-check what I *think* might be the answers and determine if it's a troll or a bot or written by AI.

But I do know we have to start talking to each other. Like really talking to each other. And start to have more compassion for one another. And be honest with each other. And start doing the scary stuff. And for me, that scary thing is feeling called to lead folks through these conversations and tapping into this compassion.

And I don't know what that looks like just yet, but I know it keeps me up at night.

I don't feel called to go back to a corporate job. I don't feel called to pitch and sell group programs. But I feel called to share my perspective with as many people as possible, keep an open mind, and know that I will be humbled and have to constantly check my ego in the process.

Influencers look different today than they have in the past. But we have always had influencers and will always have influencers. I want to influence in a way that unites us.

Thank you for every single follow, like, listen, download, view, DM, comment, text, and email. The individual conversations I have been having are what help me know that I am not alone in feeling lonely. That there are a lot of folks out there craving community, change, and nuance.

Sending all my love,
J

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081. Momentum & Motivation with Lucy Call

Fri, 03 Mar 2023 21:00:00 -0500

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080. Self-Forgiveness Meditation

Mon, 20 Feb 2023 04:00:00 -0500

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079. Sunday Self-Trust & Self-Forgiveness

Sun, 19 Feb 2023 21:00:00 -0500

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078. Practice Over Perfection with Lucy Call

Fri, 10 Feb 2023 04:00:00 -0500

Lucy and I talk about approaching habit change from compassion by focusing on non-judgmental reflection and setting realistic goals.

Check back next week for the All-Or-Nothing Mindset Series freebie!

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077. What's Out & What's In - Movement Edition

Fri, 03 Feb 2023 04:00:00 -0500

In this episode, I explain the why behind a social media post. Listen to hear why "burning off" meals at the gym and "earning" your food is out and making peace with your body, finding joyful movement, and nourishing yourself always is in.

Learn more about Total Daily Energy Expenditure here.

Sign up for a Micro Goal Setting meeting here.

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076. All-or-Nothing Thinking (& Podcasting)

Fri, 27 Jan 2023 16:00:00 -0500

The Play & Ponder Podcast is back with episodes released every Friday. Tune in to hear how all-or-nothing thinking and focusing on how I feel has impacted the show - and life - over the last several months.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

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075. Once Upon a Diet with Toni Marinucci

Wed, 10 Aug 2022 04:00:00 -0400

In this episode, JJ and Toni talk about:

the commonalities between dieting and relationships
how to step out of the all-or-nothing around food and into sustainable eating habits
what Toni is most proud of in her current relationship
how Toni and JJ work with their Human Design type to best utilize their energy (and prioritize rest!)

Get a free copy of Once Upon a Diet Here!
Sign up for the Spark Workshop Here!

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074. Weekly Eps & Morning Routine w/ Lucy Call

Wed, 03 Aug 2022 18:00:00 -0400

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073. Sparking Compassionate Change - The Workshop with Lucy Call

Fri, 15 Jul 2022 13:00:00 -0400

If you’re looking for something to SPARK that change within you, you’re going to want to come to my workshop on July 21-22.

I’ll teach you exactly how to Spark a change in yourself so you can begin that process of healing and self-work so you can become the person you’ve been dreaming about. It’s all available to you.

Let’s do the work together.

Sign up here!

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072. Let Me Know If You’re Here

Tue, 28 Jun 2022 11:00:00 -0400

If this makes it to you, lemme know if you’re still here and where you are practicing the compassionately gritty mindset.

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071. Self Knowledge & Mindfulness w/ Lucy Call

Sat, 30 Apr 2022 23:00:00 -0400

Join the Mindful May Challenge here!

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070. Mindful May Challenge

Thu, 28 Apr 2022 22:00:00 -0400

Mindful May Challenge Link

Free Mindful May access for folks who purchase a Mini Micro-Goal Setting Meeting

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069. Rejoice in Ordinary Life

Wed, 27 Apr 2022 22:00:00 -0400

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068. Before I Head Home w/ Lucy Call

Tue, 26 Apr 2022 21:00:00 -0400

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067. Different Approaches to Goal Setting w/ Lucy Call

Mon, 25 Apr 2022 22:00:00 -0400

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066. Mini Goal Setting Session w/ Aysha

Sat, 23 Apr 2022 22:00:00 -0400

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065. To Our Joyful Annie

Fri, 22 Apr 2022 22:00:00 -0400

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064. Facing Challenges with Confidence (EFT Tapping by Lucy Call)

Thu, 21 Apr 2022 22:00:00 -0400

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063. Living in the Gray Area - Gym Example

Tue, 19 Apr 2022 23:00:00 -0400

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062. All-Or-Nothing April

Mon, 18 Apr 2022 22:00:00 -0400

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061. Focus on How You Feel w/ Lucy Call

Fri, 15 Apr 2022 23:00:00 -0400

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060. Belay Banter

Wed, 13 Apr 2022 23:00:00 -0400

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059. Meal Planning vs. Meal Prepping

Tue, 12 Apr 2022 23:00:00 -0400

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058. Tonglen Compassion Cards

Mon, 11 Apr 2022 23:00:00 -0400

Pema Chodron's Compassion Cards

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057. YoBa + The Best Day Yet

Sun, 10 Apr 2022 23:00:00 -0400

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056. How to Trust the Process

Sat, 09 Apr 2022 23:00:00 -0400

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055. No Idea Too Big, No Step Too Small

Fri, 08 Apr 2022 19:00:00 -0400

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054. More is Lost by Indecision

Thu, 07 Apr 2022 22:00:00 -0400

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053. My Top 5 Travel Habits This Month

Wed, 06 Apr 2022 14:00:00 -0400

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052. Business Motivation | Favorite Way to Play

Tue, 05 Apr 2022 18:00:00 -0400

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051. Living Life in the Gray Area

Mon, 04 Apr 2022 22:00:00 -0400

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050. Pura Vida w/ Kat Spangler

Sun, 03 Apr 2022 03:00:00 -0400

Check out Kat Spangler here!

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049. What Are the Four Agreements?

Sat, 02 Apr 2022 04:00:00 -0400

The Four Agreements are:

Be Impeccable With Your Word.
Don't Take Anything Personally.
Don't Make Assumptions.
Always Do Your Best.

Find more on The Four Agreements here!

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048. April is For Fools

Sat, 02 Apr 2022 00:00:00 -0400

Daily mini-sodes coming. Or are they....

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047. Earth, Wind & Fire

Tue, 22 Mar 2022 11:00:00 -0400

Minisode celebrating the last 6 months of direct communication, trust-building, and doing "the work."

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046. Turning Inwards, Grief & Feeling It Out | Michelle Caravella, MS, RDN

Wed, 08 Dec 2021 11:00:00 -0500

Dietitian and empowerment coach, Michelle Caravella, shares her recent lessons learned, what surprised her most about grief, and talks about the power of turning inwards.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @playful.dietitian.

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045. Always Be Prepared | How Do I Want To Feel?

Tue, 07 Dec 2021 19:00:00 -0500

It's so easy to feel overwhelmed and behind on our progress when we don't plan ahead. This mini episode touches on the importance of being prepared and the major influence it can have on achieving goals and creating habits.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @playful.dietitian.

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044. Life is a Game with Josh Pierce

Mon, 06 Dec 2021 21:00:00 -0500

Josh Pierce, who helps high achieving women make their health and fitness a priority once again, is on the podcast this week discussing the importance of protecting your time and being truly intentional in everything you do.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @playful.dietitian.

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043. Thanksgiving Tips with Taylor

Wed, 24 Nov 2021 11:00:00 -0500

The holidays can be a stressful time when it comes to food, but this episode's conversation with my assistant and client, Taylor, provides tips to help guide you through Thanksgiving and the holiday season.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @playful.dietitian.

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042. Redefining Your Expectations

Fri, 12 Nov 2021 04:00:00 -0500

Quick mini-sode on redefining your expectations for yourself, giving yourself credit, and setting realistic goals.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @playful.dietitian.

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041. Introducing the Play & Ponder Podcast

Fri, 05 Nov 2021 00:00:00 -0400

Welcome to the Play & Ponder Podcast! What better way to kick it off than on the New Moon Supermoon in Scorpio - a time for new beginnings and evolving to the next level. I aim to provide a space to have fun and laugh and play, but also ponder and go deeper.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @playful.dietitian.

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040. Taylor Can Do It

Sat, 18 Sep 2021 07:00:00 -0400

I need help. Lot's of it! In this episode I sit down with my friend, client, and very own Renaissance woman Taylor to talk about how to get myself organized so I can stop faking it until I make it.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.

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039. Navigating the Holiday Weekend

Fri, 03 Sep 2021 12:00:00 -0400

Changing habits is hard work! It requires patience, consistency, and a whole lot of self compassion. Finding an accountability buddy is a great way to help you move towards your goals as well. Thankful for my dear friend Lucy to help me get back into my daily meditation practice this week.

In this episode I also talk about my Top 4 Tips on how to navigate the holiday weekend:

Hydrate! Especially if you will be imbibing in alcohol.
Do not "save up your calories" for that BBQ or cookout.
Focus on protein first.
Above all - enjoy yourself!

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.

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038. Full Moon in Aquarius Meditation

Tue, 24 Aug 2021 00:00:00 -0400

It’s not as woo-woo as the title leads you to believe.

Time can move fast sometimes. And at times time can move slow. But one thing that will always be true, is that time will always be moving forward - whether we like it or not. As much as we want to stop time, fast forward time, or rewind it - no amount of rumination will keep the clock from ticking.

A lot transpired between the last full moon on July 23rd and this one on August 22nd. Take a few minutes today for yourself and this meditation. I invite you to explore or continue to explore meditation and your practice as I recommit to exploring my own.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

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037. You Can Call it a Comeback

Wed, 04 Aug 2021 16:00:00 -0400

Oh hi there strangers! It's good to be back. I will address the gap in episodes and fill you guys in in due time. But in the meantime, I think it's time to resurrect this thing.

In this episode I talk about my own nutrition coaching journey with Cody McBroom and how a simple question from him made me realize I needed a huge shift in my mindset and thinking.

Help me help you - how have the last 6 months been for you? What have you struggled with? What has gone well? Are there any major changes in your life? Does your circle look different? DM me, email me, call me, text me - seriously, let me know.

I want to make sure that this podcast provides value to you. You are exchanging precious time, time we will never get back on this Earth, to listen to me yammer on. So I at least want to make sure that time is well spent.

I love you - and for real this time, we'll chat soon.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.

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036. The Jungle Book Rule with Kat Spangler

Sat, 23 Jan 2021 19:00:00 -0500

The Jungle Book Rule focuses on the 3-5 absolute bare necessity habits you can focus on regardless of motivation. These should be no harder than a 3 out of 10 in terms of difficulty but be, as Kat says, needle movers. If you set an unrealistic resolution or are struggling to gain traction on your goals, focusing on your Jungle Book Rules can be a good way to move forward.

And remember - forward is forward, no matter the speed.

Thank you @katspanglerunleashed for your time!

Check out the video we discuss here!

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

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035. The Truth About 16 Ounces

Fri, 20 Nov 2020 00:00:00 -0500

Recorded live on Instagram - the truth behind why I started posting 16 ounces of water before coffee. I didn't start this to help others hydrate. I started it because I needed help and this was the smallest step I could take to start moving in the direction that I needed to go.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.

Recorded on Wednesday, November 18, 2020.

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034. Guided Evening Meditation

Fri, 30 Oct 2020 18:00:00 -0400

A six minute guided meditation to relax, reflect on the day and express gratitude. You'll then let the day go and be present with your breath and body. Come back to this meditation anytime you need to.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.

Recorded on Thursday, October 29, 2020.

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033. Hydrate or Diedrate with Tony Castillo, MS, RDN

Fri, 23 Oct 2020 00:00:00 -0400

In this episode I chat with Tony Castillo, a performance dietitian who has worked with professional athletes and is known for his enthusiasm about hydration. Tony shares his background into finding the nutrition field and why he loves working with athletes. He shares tactical advice on how to estimate your hydration goals, what electrolytes are important for hydration and how to rehydrate after training. He sheds some light into how to choose the right supplements and shares what supplements he personally uses.

Find Tony on Instagram.

Check out BuiltByStrength here or use the code EATANDASCEND15 at strength.com.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Wednesday, September 2, 2020.

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032. Navigating New Motherhood with Natalie Brunoforte, RDN, CPT

Sat, 17 Oct 2020 20:00:00 -0400

Natalie Brunoforte is registered dietitian and nutrition coach that helps moms navigate all the challenges and gifts that come with motherhood. In this episode, we chat about combatting mom guilt, how to incorporate your children in cooking and she shares her own experiences as a new mom and what the postpartum journey was like for her. She also provides tactical tips on how to help improve positive self talk.

Natalie's most important takeaway is the reminder that everyone's journey is different. You can never compare someone's journey to yours. Focus on where you are now and continue to progress in your relationship to food, loving your body, and on being the healthiest version of yourself.

Find Natalie on Instagram @themomdietitian and her Facebook group here.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend
Recorded on Tuesday, September 1, 2020.

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031. Adapting Your Mindset, Running & Rasta with Dan Holguin

Tue, 22 Sep 2020 19:00:00 -0400

Dan Holguin is a fitness coach, speaker, ultrarunner, American Ninja Warrier and all around amazing human. In this episode, Dan shares his background and how sports and weight training impacted his life. He shares the most devastating moment of his life and how he was able to eventually overcome that moment.

Dan believes that "Your Body is Your Business" and works primarily with entrepreneurs to help them take back control of their fitness in the High Performance Health Academy. We dive into how Dan is structuring his own training for two 100-mile races coming up, how he recovers physically and how important his Rastafari faith is to his spiritual health. He also currently trains Dana Linn Bailey and Rob Bailey and sheds some light into how he constructs their training.

Find Dan on Instagram @rastarunner.
Find me on Instagram @eatandascend.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Recorded on Thursday, September 10, 2020.

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030. Finding Xtraordinary Crossover with Seth Markzon

Sun, 13 Sep 2020 22:00:00 -0400

Seth Markzon is an actor, podcaster, writer and all around great human being. I was fortunate enough to be a guest on his podcast, Finding Xtraordinary, and feature him on the Eat & Ascend podcast as well.

We chat about our backgrounds including how Seth became an actor and how I became a dietitian. We talk about mindset, our routines, the books we were reading, setting goals and so much more.

We recorded this back in April and I am just now releasing this episode, but perhaps everything happens for a reason as Seth shared some insight about his career and working for a corporation that was certainly timely for me to hear again.

Strong Coffee Co

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

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Recorded on Sunday, April 19, 2020.

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029. Q&A - Hunger Scale & How Much You Should Move

Fri, 04 Sep 2020 08:00:00 -0400

Solo episode answering two questions I got last week: What is the hunger scale? And how much should I workout?

Tune in to find the full answer but in short:

The Hunger Scale is a tool used to help get back in touch with your hunger cues. It's a ten point scale with 1 being super duper ravenously hungry and 10 being overstuffed and feeling ill. The goal is to start to eat around the feeling of a 3-4 and wrap up each meal or snack feeling around a 6-7. However, we are humans and not robots - so really the first goal is to get in touch with your hunger cues, honor them, and reduce the frequency of reaching either end of the spectrum!

And how much should you workout? In true dietitian fashion, the answer is - it depends! What are your goals? What is realistic for you? How much are you currently incorporating movement into your life? There is no prescription for this and if you are at a loss of where to start, start with walking!

The Hunger & Fullness Scale

Movement professionals to checkout:

@liftsmcgee
@rhia_dc
@adam_marianelli
@edalrymple88
@theboulderingdpt

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Wednesday, 9/2/20.

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028. Diet Culture, Alcohol & MLMs with Kristen Lorenz, RD

Sat, 29 Aug 2020 16:00:00 -0400

In this episode I sit down with friend and registered dietitian, Kristen Lorenz (aka @thelastdietitian). Kristen helps busy people who are over fad diets and detoxes learn to eat the food they love and teaches them how to feel great and fuel themselves for a lifetime. She also frequently speaks out about diet culture and the MLMs that take advantage of people looking for help.

In this episode Kristen helps define diet culture (which is a 70 BILLION dollar industry!), we chat about our own personal nutrition journeys a bit and talk about the best alcohol you can drink (Here's a hint: it depends!).

Listen to podcast Kristen recommended, The Dream, here.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Wednesday, 8/13/20.

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027. Creatine Minisode with Trevor Lomax, MS, RD, CSCS

Fri, 21 Aug 2020 22:00:00 -0400

Trevor Lomax is back for a minisode about creatine. We got sidetracked during our initial recording and this topic was perfect for a quick little episode. Trevor explains how creatine works, dispels a few common misconceptions and explains what creatine loading is and why it may not be necessary for you.

Congrats to Trevor for recently passing his Certified Strength and Conditioning Specialist exam!

And yes, "minisode" was clearly stolen from MFM (SSDGM).

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Monday, 6/29/20.

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026. How Do You Refocus?

Fri, 14 Aug 2020 00:00:00 -0400

Last week I was "supposed" to focus and cross items off of my to-do. Well, that didn't happen. In this episode I reflect on why, what I am going to do differently and share a few strategies that friends of mine said they try to help refocus.

I am going to focus on one task at a time and remind myself of my "why."
Sam said she changes her environment to help her re-focus sometimes.
Lauren makes lists and sets timers to help her.
Kristen leans in to the feeling sometimes if needed and gives her brain and body a break.
Katie prioritizes three tasks daily and does them before knocking anything else off of her list.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Monday, 8/13/20.

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025. Emotional Eating Strategies with Toni Marinucci, MS, RD

Fri, 07 Aug 2020 00:00:00 -0400

In this episode I chat with the one and only Toni Marinucci (@tips_with_toni). Toni is a fellow registered dietitian and nutrition coach and I admire her greatly!

It was a pleasure to talk to her about how she helps her clients build their nutrition foundation and about strategies to help emotional eating (remember these: options, time, location, portion, taste & reaction!). We also discuss her new book and the similarities between dating and dieting.

Toni has been creating content via her blog, podcast and social media for TEN YEARS! And her perspective on nutrition and coaching aligns really well with mine. We recorded this last Wednesday, I edited on Friday and by Monday I had already used this knowledge with clients during coaching calls! I am so grateful for this platform to be able to learn from other dietitians and friends.

Toni references her story but doesn't share the entirety of it. If you want to learn more about her story: Check it out here!

Toni's original post talking about emotional eating strategies:

Options—Keep the foods you have trouble having small portions out of sight. Keep healthier alternatives on hand.
Location—Stay out of the kitchen after meal time. If you associate TV watching in the living room with snacking, go to a different room.
Time—Intentionally schedule a work out midday if that’s when you usually over eat. Also note, overeating late at night can often be avoided by simply going to sleep.
Portion—Snacking often leads to more snacking. Avoid the struggle of knowing when to stop by having a small meal instead (even if you just had one).
Taste—Sip on herbal tea, decaf coffee, or warm milk. This will change your tastebuds while also providing a calming affect to help you think with more clarity.
Reaction—Your feelings are real and need to be recognized. Write them in a journal, talk with a friend, or just notice them. Eating isn’t going to change the circumstance, but processing your emotions will.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Wednesday, 7/29/20.

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024. Paddling With Purpose with Casey Kiernan

Fri, 31 Jul 2020 00:00:00 -0400

In this episode I chat with professional skimboarder and 2x world champion Casey Kiernan.

Casey is a registered dietitian and was working at a cystic fibrosis clinic working primarily with pediatric patients. You can hear the passion in Casey's voice as she talks about her patients and the Piper's Angels Foundation she discovered via her work. Although the clinic unfortunately has closed, Casey is committed to participating in the Crossing For Cystic Fibrosis, a 75-mile paddle from the Bahamas to Florida. We talk about her journey into the world of professional skimboarding, how she is adapting and training for standup paddle racing and the importance of continuing to work hard towards your goals.

Check out Casey on Instagram and Piper's Angels Foundation here!

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.

Recorded on Monday, 7/9/20.

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023. Daily Focus Meditation

Fri, 24 Jul 2020 00:00:00 -0400

Take five minutes out of your morning for this guided daily focus meditation. This meditation is based off of a meditation I return to over and over again by Chad Kirchner and focuses on gratitude, visualization and next steps toward your goals.

At the end of this five minutes, you will know the next small step you need to take to help make your goals your reality. I often found myself complicating next steps and distilling the big picture down into what I could take action on that very day. I hope this helps you focus and gain clarity like it helped me. Come back anytime you need your next step.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Wednesday, 7/23/20.

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022. Macros & Much More with Trevor Lomax

Fri, 17 Jul 2020 07:00:00 -0400

In this episode I chat with a friend of mine Trevor Lomax, a registered dietitian currently working at the University of Virginia as a Sports Nutrition Intern. Trevor has his degree in dietetics from James Madison University. and his Master's Degree in Physiology and Sports Nutrition from Florida State University.

We chat about the different avenues dietitians take to help lead their clients to results and how sometimes within the dietetic space, there can be polarization between opposing ideologies. Ultimately, we have the same mission: to serve our clients and help them implement lasting change in their lives.

We also chat about macronutrients, what they are and how they can be used in some situations to help clients learn more about how to build their plates, learn portions and much more.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Monday, 6/29/20.

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021. Sorted Simply with Nora Young

Fri, 10 Jul 2020 07:00:00 -0400

Nora Young is an organizational specialist and owns Sorted Simply, a business that helps people get organized, clear their space, and ultimately help clear their minds as well! We chat about how she helps her clients, the process she goes through when working with them and Nora offers tips and tricks into helping keeping your home organized.

Check out Nora's website here!

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.

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019. Ever Forward with Chase Chewning

Fri, 26 Jun 2020 00:00:00 -0400

In this episode I have the absolute pleasure of chatting with Chase Chewning of Ever Forward Radio, a top-ranked podcast with over one million downloads. Before being a full-time podcaster, Chase served six years in the military and worked as a health coach and trainer. Chase has a BS in Exercise Science and a MS in Health Promotion.

Chase shares his story of his family creed of "Ever Forward" that was instilled into him by his late father who passed away of ALS. Chase strives to carry the message of Ever Forward by teaching his clients how to "take control of their lives through bettering their physical and mental toughness."

Chase has been one of my podcast role models and is an all around amazing human. Check out his podcast Ever Forward Radio and his website (chasechewning.com) for the coaching opportunities he offers individuals, other coaches, and podcasters. I started this podcast partially due to the help of Chase's Operation Podcast course (now it's own podcast as well!). I am truly grateful to have been able to sit down with him, pick his brain, and become inspired to keep moving Ever Forward.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.

Recorded on Thursday, 5/14/20.

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017. Loving-Kindness Guided Meditation

Sun, 14 Jun 2020 22:00:00 -0400

Metta, or loving-kindness, meditation is a practice focused on sending benevolent thoughts first to ourselves, then to others, and finally to all beings using repeated phrases.

The phrases we use here:
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.

This meditation was read from the book Real Happiness: The Power of Meditation by Sharon Salzberg.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Wednesday, 6/3/20 (Happy Birthday, Annie!)

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016. Pushing Yourself with Conner David

Sun, 14 Jun 2020 16:00:00 -0400

In this episode, I chat with Conner David (Cornell '14) who led 45 free workouts during quarantine using zero equipment and inspired co-workers, friends, and family members to move their bodies. We talk about his wrestling journey, how pushing yourself physically can be helpful for us mentally, and how quarantine has inspired him to pursue a career in fitness. Although Conner isn't doing live workouts anymore, he is selling every workout plus an instructional video for only $25! Check him out at @connerdfitness on Instagram for more information!

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.

Recorded on Saturday, 5/2/20.

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015. Guided Breathwork with Rhia Morsberger

Wed, 13 May 2020 22:00:00 -0400

Join Rhia Morsberger for some guided breathwork and diaphragmatic breathing.

Rhia is a movement educator and professional dancer. She has been teaching yoga since 2011, is a certified Functional Range Conditioning mobility specialist (FRCms) as well as a Functional Range Assessment specialist (FRAs), and is certified in Thai yoga therapy.

Interested in Wellness with Rhia? Find out more at wellnesswithrhia.com including options to take classes online and work with her 1:1!

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Sunday, 3/29/20.

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014. An Integrative Approach to Movement with Rhia Morsberger

Wed, 13 May 2020 22:00:00 -0400

In this episode, I chat with my friend Rhia Morsberger. Rhia is a movement educator and professional dancer. She has been teaching yoga since 2011, is a certified Functional Range Conditioning mobility specialist (FRCms) as well as a Functional Range Assessment specialist (FRAs), and is certified in Thai yoga therapy.

We discuss her approach to yoga, mobility, how her personal movement practice has evolved throughout the years, and her integrative approach to mobility.

Interested in Wellness with Rhia? Find out more at wellnesswithrhia.com including options to take classes online and work with her 1:1!

Checkout the Mindful Memorial Foundation here.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Sunday, 3/29/20.

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013. Nourishing Your (Now) Home Schooled Students with Lauren Whitman

Tue, 12 May 2020 03:00:00 -0400

In this episode I sit down with my friend and fellow dietitian Lauren (and Huey the Good Boy) to talk about school nutrition and how childhood favorites are oftentimes adulthood favorites! We discuss the plate method and how to structure a meal to still incorporate all of your favorite foods into a healthful diet.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Wednesday, 3/25/20.

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012. Gratitude Meditation with Haley Chambers

Mon, 11 May 2020 08:00:00 -0400

Join Haley Chambers for a quick 6-minute guided meditation focusing on gratitude and finding the beauty in the small things.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Sunday, 3/29/20.

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011. Around the World With the Haleywood Reporter

Mon, 11 May 2020 07:00:00 -0400

Join me and one of my dear friends Haley Chambers, aka the Haleywood Reporter, as we discuss her travels around the world that actually took place right in her home. Haley and her mother had a Spring break trip planned to Paris but COVID-19 prevented that from happening. Haley took it into her own hands to plan “trips” to Tokyo, Berlin, Paris and more! We discuss how seminary school has changed and how her role at her church looks much different now than at the beginning of the year.

This episode was recorded at the end of March, and although Haley has finished all of her quarantine travels, you can still take a trip yourself and find the details of her trips here!

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Sunday, 3/29/20.

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010. Happy (Strange) Mother's Day

Sun, 10 May 2020 22:00:00 -0400

Quick solo episode to say Happy Mother's Day to the amazing mothers in my life and to take some time to discuss one of my favorite James Clear quotes from Atomic Habits, "You do not rise to the level of your goals, you fall to the level of your systems." Are your systems serving you?

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Sunday, 5/10/20.

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009. Stay Climbing Ready & Move Better with Collin McGee, CSCS

Sat, 25 Apr 2020 21:00:00 -0400

In this episode, I sit down with my friend Collin McGee (@liftsmcgee).

We talk about the challenge he helped jumpstart called #onsightyourhouse along with Jennifer Sauers, DPT (Find her on IG @Onsight.Movement)
We talk about Dr. Tyler Nelson (Find him on IG @c4hp) and his training protocol through Camp4 Human Performance. Collin references the Simplest Finger Training Program by Dr. Nelson (17:38).
Collin’s Move Better Package can be found here! Use code Intro50 to get 50% off until Thursday!

More about the Move Better package:

Aside from the attention to detail, the biggest difference you will find with these mobility classes is the focus on TRAINING.

To create usable, long-lasting change and results, we must constantly be providing the body with a good enough reason. That reason is specific effort and progressive overload as the training goes on. That is why you will not find yourself "just stretching" in any of these classes. You will be working. And it will be worth it!

That is why I teach Kinstretch: A movement enhancement system that develops maximum body control, flexibility and USABLE ranges of motion.

For climbers:

From Training Beta, find an at home training protocol here.
For climbers in need of things to pull on, check out Tension Climbing here.
The Exsurgo device Collin references can be found here.

Also - LOL at my naivety of this taking 5 days to edit. One month later but trying to reduce that time moving forward!

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Thursday, 3/36/20.

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008. Chirpin' with Bird #1

Thu, 23 Apr 2020 22:00:00 -0400

In this episode I am joined by my older sister, Britt. We talk about weekly goals, 24-hour goals, and I share my embarrassing experience with a weighted blanket. I didn’t give her a heads up about anything we were going to talk about because I kept hyping up in my head the first episode with her!

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.

Recorded on Sunday, 4/19/20.

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007. Body Compassion Meditation with Lucy Call

Sat, 18 Apr 2020 20:00:00 -0400

Join Lucy Call, registered dietitian and nutrition coach, for a 10-minute body compassion meditation that will leave you feeling grateful for the skin you’re in. Come back to this meditation whenever you may need a reminder to be compassionate to your body and mind.

Join Lucy’s Food Fam on Facebook, connect with Lucy Call on Instagram and find her on Spotify! You can find links to Lucy’s freebies on her Instagram page and snag her 10-Day Self Care Guide here.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Recorded on Sunday, 3/22/20.

Email me at eatandascend@gmail.com.

Find me on Instagram, Twitter, and on my website eatandascend.com.

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006. Mindful Eating & How to Be Curious About Your Food with Lucy Call

Sat, 18 Apr 2020 20:00:00 -0400

Lucy Call is a registered dietitian and nutrition coach with a non-diet approach to food. She shares how she became interested in a holistic approach to nutrition in the first place and her own personal journey. Lucy talks about the importance of mindfulness in both life and in respect to what we eat. She talks about tapping into your curiosity and remaining non-judgmental around food, without operating out of fear, in order to eliminate the need to label food good or bad and simply just enjoy your food.

My favorite quote from Lucy on this episode, “When you boil it down simply, it’s about bringing your awareness into your body and out of your mind.” I am taking the lessons I learned on mindful eating from Lucy and implementing them in my own personal journey this week!

Join us on the next episode for a body compassion guided meditation led by Lucy!

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Recorded on Sunday, 3/22/20.

Email me at eatandascend@gmail.com.

Find me on Instagram, Twitter, and on my website eatandascend.com.

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005. Easter Confessions

Sun, 12 Apr 2020 21:00:00 -0400

What better time to make a confession or two than Easter Sunday. After almost two years without meat in my diet, I ate beef soup. It’s important to understand that food is more than just fuel - food is emotional and can be so important. I knew that eating this would be so comforting, which is so important right now given the current climate of the world. Why am I sharing this? Because it’s important to remember why we adhere to certain choices, and it’s okay to amend or adapt our choices and our diet if it is no longer serving us.

And my other confession - I totally had time this week to edit some of the episodes I have recorded with guests. But didn’t. Why? Fear! Fear of failure, fear of what others think of them, etc. And as my mom always says, don’t be an ATNA (all talk, no action). Taking action now, being honest with myself and you all, and I assure you these episodes will see the light of day soon.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Recorded on Sunday, 4/12/20.
Email me with questions or suggestions for future episodes at eatandascend@gmail.com.
Find me on Instagram, Twitter, and on my website eatandascend.com.

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004. Guided Meditation: Reflection & Goal Setting

Sun, 05 Apr 2020 19:00:00 -0400

Take 6 minutes for a quick guided meditation to reflect on the previous week and set intentions for the week ahead. I truly believe in the power of goal setting and that the habit of making time during your week to set goals can be an amazing catalyst for personal growth and change.

Recorded on Sunday, 4/5/20.

Email me with questions or suggestions for future episodes at eatandascend@gmail.com.

Find me on Instagram, Twitter, and on my website eatandascend.com.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

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003. Accountability & Morning Cocktails

Mon, 30 Mar 2020 08:00:00 -0400

Quick solo episode talking about the power of accountability, my family adapting and having Zoom workouts, and the importance of committing to making time for your own movement.

Recorded on Wednesday 3/25/20.

Email me with questions or suggestions for future episodes at eatandascend@gmail.com.

Find me on Instagram, Twitter, and on my website eatandascend.com.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

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002. Back in the Closet

Thu, 26 Mar 2020 12:00:00 -0400

Our normal day-to-day is gone and it's time to adjust to a new normal. I am back in the closet recording this episode because the internet tells me it's good for recording audio. In this episode, I share the changes I have made over the last few weeks and invite everyone to set a goal for themselves for the upcoming week. Small changes over time lead to big results. Let me know what you're working on!

Recorded on Sunday 3/22/20. Maybe the next episode will have music!

Email me with questions or suggestions for future episodes at eatandascend@gmail.com.

Find me on Instagram, Twitter, and on my website eatandascend.com.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

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001. Starting the Ascent

Thu, 19 Mar 2020 21:00:00 -0400

Yet another human starting a podcast during this pandemic - tossed my previous episodes aside and we're starting from scratch here. Podcasts have been there for me at various times in my life, and right now, I hope this one can be there for others. At the very least, it will help me focus my energy into something positive. Join me for a quick guided meditation as we take a few deep breaths and get adjusted to this new normal.

Please email me with questions or suggestions for future episodes at eatandascend@gmail.com.

Find me on Instagram, Twitter, and find my blog here.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Thank you for listening and subscribing!
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