Category Archives: Miscellaneous

Fitness Gains

๐˜“๐˜ข๐˜ด๐˜ต ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ฆ๐˜ฅ ๐˜ฎ๐˜บ ๐˜ฏ๐˜ถ๐˜ฎ๐˜ฃ๐˜ฆ๐˜ณ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฉ๐˜ข๐˜ค๐˜ฌ ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ณ๐˜ฆ ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ ๐˜ต๐˜ณ๐˜บ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ญ๐˜ฐ๐˜ด๐˜ฆ ๐˜ต๐˜ฉ๐˜ฐ๐˜ด๐˜ฆ ๐˜ญ๐˜ข๐˜ด๐˜ต ๐Ÿป๐˜ญ๐˜ฃ๐˜ด… โฃ
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To stop focusing on those last 5lbs and start creating some fitness goals to work towards. (๐˜ข๐˜ญ๐˜ด๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ฆ๐˜ข๐˜ต ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ) โฃ
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When I asked what one fitness goal was you’d like to accomplish was in the comments, I realized a big disconnect…. โฃ
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“๐˜ต๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ถ๐˜ฑ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ฐ๐˜ด๐˜ต ๐˜ฃ๐˜ข๐˜ฃ๐˜บ ๐˜ง๐˜ข๐˜ต” โฃ
“๐˜ต๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฎ๐˜บ ๐˜ต๐˜ฉ๐˜ช๐˜จ๐˜ฉ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ข๐˜ณ๐˜ฎ๐˜ด” โฃ
“๐˜ง๐˜ญ๐˜ข๐˜ต๐˜ต๐˜ฆ๐˜ณ ๐˜ฃ๐˜ฆ๐˜ญ๐˜ญ๐˜บ”โฃ
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… and the list continued. โฃ
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Here’s the issue with this, these response were focused on the things these women wanted to ๐‚๐‡๐€๐๐†๐„ instead of the things they wanted to ๐€๐‚๐‚๐Ž๐Œ๐๐‹๐ˆ๐’๐‡. โฃ
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Reality is, we can spend all day wishing we would have a flatter tummy, lose 5lbs, or grow a booty. โฃ
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But we’re in for a big disappointment and a long frustrating ride when we realize that focusing on those things, often only makes us notice those “imperfections” we want to alter more and more without any real results. โฃ
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Instead, what if you flipped your focus to things like squatting more weight (๐˜ธ๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜ญ๐˜ฆ๐˜ข๐˜ฅ ๐˜ต๐˜ฐ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ญ๐˜ช๐˜ง๐˜ต๐˜ฆ๐˜ฅ ๐˜ฃ๐˜ฐ๐˜ฐ๐˜ต๐˜บ). โฃ
Running a faster mile (๐˜ธ๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ฎ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ญ๐˜ฆ๐˜ข๐˜ฅ ๐˜ต๐˜ฐ ๐˜ข ๐˜ญ๐˜ช๐˜ต๐˜ต๐˜ญ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ด๐˜ด ๐˜ฐ๐˜ง ๐˜ฃ๐˜ฆ๐˜ญ๐˜ญ๐˜บ ๐˜ง๐˜ข๐˜ต). โฃ
Or getting your very first pull ups (๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ต๐˜ฐ๐˜ฐ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜จ๐˜ช๐˜ท๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ต๐˜ฉ๐˜ฐ๐˜ด๐˜ฆ ๐˜ต๐˜ฐ๐˜ฏ๐˜ฆ๐˜ฅ ๐˜ข๐˜ณ๐˜ฎ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ธ๐˜ข๐˜ฏ๐˜ต). โฃ
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When we start to focus on the things we want to accomplish you’ll find you start to care a whole lot less about the things you want to change. โฃ
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You start to focus on ways you can work to improve. โฃ
You start to focus on finding workouts you enjoy and thrive with. โฃ
You start to celebrate small wins like doing one more push up, one extra rep, or that 1 minute off of your mile time. โฃ
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You start to care a whole lot less about how your body looks and focus more on what your body is capable of doing. โฃ
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๐†๐š๐ฆ๐ž ๐‚๐ก๐š๐ง๐ ๐ž๐ซ. โฃ
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So let’s try this again… ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ด ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ง๐˜ช๐˜ต๐˜ฏ๐˜ฆ๐˜ด๐˜ด ๐˜ฃ๐˜ข๐˜ด๐˜ฆ๐˜ฅ ๐˜จ๐˜ฐ๐˜ข๐˜ญ ๐˜บ๐˜ฐ๐˜ถ’๐˜ฅ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ๐˜ธ๐˜ข๐˜ณ๐˜ฅ๐˜ด? โฃ
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Pumpkin Spice Shakeology is Coming…

Mark your calendars: Pumpkin Spice Plant-Based Vegan Shakeology is coming back to the U.S. and Canada on September 2nd, 2020!

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Now you can enjoy the delicious taste of fall โ€” without derailing your health and fitness goals.

Autumn means cozy sweaters, colorful fall leaves, and โ€” oh, yeah โ€” your favorite pumpkin spice beverage!

This vegan shake blend features notes of pumpkin spice โ€” cinnamon, nutmeg, and ginger.

A pumpkin spice latte can cost you over 380 calories and it has very limited nutritional value.

Shakeology, on the other hand, helps you build a foundation of health while also helping you reach your fitness goals. Best of all, you can drink Shakeology every day. Itโ€™s part of a healthy routine that helps fill any nutritional gaps and properly nourish your body.*

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Pumpkin Spice Shakeology is also one of the best ways to invest in your health during one of the busiest times of the year.

With kids back in school, work commitments, and the weather getting cooler, Shakeology gives you those crucial nutrients you need to be fueled and ready to take on your day.*

And like all Shakeology flavors, Pumpkin Spice Shakeology is the result of thousands of hours of research and formulation, a no-compromise approach, and world-class quality assurance. You know youโ€™re getting a superior product here.

So get ready to enjoy your best fall yet! This will be available in LIMITED QUANTITIES starting on September 2nd! If you’d like to get your hands on it ASAPย simply complete the form below and I’ll be in touch as soon as it’s available!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

๐Ÿท๐Ÿถ ๐˜ค๐˜ถ๐˜ฑ๐˜ด ๐˜ฐ๐˜ง ๐˜ค๐˜ข๐˜ถ๐˜ญ๐˜ช๐˜ง๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ ๐˜ณ๐˜ช๐˜ค๐˜ฆ ๐˜ช๐˜ด ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฆ๐˜ฒ๐˜ถ๐˜ช๐˜ท๐˜ข๐˜ญ๐˜ฆ๐˜ฏ๐˜ต ๐˜ต๐˜ฐ ๐Ÿท ๐˜ค๐˜ถ๐˜ฑ ๐˜ฐ๐˜ง ๐˜ธ๐˜ฉ๐˜ช๐˜ต๐˜ฆ ๐˜ณ๐˜ช๐˜ค๐˜ฆ.โฃ

๐๐ฎ๐ญ ๐ ๐ฎ๐ž๐ฌ๐ฌ ๐ฐ๐ก๐š๐ญ?โฃ
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It is also perfectly healthy and reasonable to enjoy 1 cup of white rice. โฃ
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Now that being said, if 10 cups of cauliflower rice will keep you full, satisfied, and happily adhering to your plan, do it up.โฃ
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But there are also going to be days where it makes more sense to enjoy your white rice because you want the CARBS, and that’s okay too.โฃ
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๐˜•๐˜ฆ๐˜ช๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ช๐˜ด ๐˜ช๐˜ฏ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ๐˜ฏ๐˜ต๐˜ญ๐˜บ ๐˜ฃ๐˜ฆ๐˜ต๐˜ต๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฐ๐˜ง๐˜ต๐˜ฆ๐˜ฏ๐˜ต๐˜ช๐˜ฎ๐˜ฆ๐˜ด, ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ด๐˜ต ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ค๐˜ฉ๐˜ฐ๐˜ช๐˜ค๐˜ฆ ๐˜ช๐˜ด ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ด๐˜ข๐˜ต๐˜ช๐˜ด๐˜ง๐˜ช๐˜ฆ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ฎ๐˜ฐ๐˜ด๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ข๐˜ฏ๐˜ฆ ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต๐˜ข๐˜ญ๐˜ญ๐˜บ. โฃ
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Some people do better eating more of the higher volume foods for less calories.โฃ
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While others would rather have small amounts of the foods they love.โฃ
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So long as youโ€™re in a calorie deficit, both approaches will be successful on your journey.โฃ
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๐’๐จ ๐ฅ๐ž๐ญโ€™๐ฌ ๐ฌ๐ญ๐จ๐ฉ ๐ฃ๐ฎ๐๐ ๐ข๐ง๐  ๐ฐ๐ก๐š๐ญ ๐ฐ๐จ๐ซ๐ค๐ฌ ๐Ÿ๐จ๐ซ ๐ฌ๐จ๐ฆ๐ž๐จ๐ง๐ž ๐ž๐ฅ๐ฌ๐ž, ๐š๐ง๐ ๐Ÿ๐ข๐ง๐ ๐ฐ๐ก๐š๐ญ ๐ฐ๐จ๐ซ๐ค๐ฌ ๐Ÿ๐จ๐ซ ๐ฒ๐จ๐ฎ. โฃ
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& the only way to know what that is, is to try it on your own.โฃ
And fail. โฃ
And make mistakes. โฃ
And realize that some days it may work, while other days it may lead to a rice binge. โฃ
And thatโ€™s okay too. โฃ
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So long as you can enjoy and sustain what it is that youโ€™re doing, the results will come with time. โฃ
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There is no right or wrong way to tackle nutrition.โฃ
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๐‹๐ž๐ญโ€™๐ฌ ๐Ÿ๐ข๐ง๐ ๐ฐ๐ก๐š๐ญ ๐ฐ๐จ๐ซ๐ค๐ฌ ๐Ÿ๐จ๐ซ ๐ฒ๐จ๐ฎ. โฃ๐Ÿ’•
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The number one thing you need to do if youโ€™re not seeing progressโ€ฆ โฃ โฃ

โฃ๐๐ž ๐ฆ๐จ๐ซ๐ž ๐๐€๐“๐ˆ๐„๐๐“. โฃ
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If thereโ€™s one thing Iโ€™m getting a friendly reminder on from weighing in daily (๐˜ง๐˜ฐ๐˜ญ๐˜ญ๐˜ฐ๐˜ธ ๐˜ข๐˜ญ๐˜ฐ๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฎ๐˜ฆ ๐˜ฐ๐˜ฏ ๐˜ฎ๐˜บ ๐˜ด๐˜ต๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด, ๐˜’๐˜ฎ ๐˜ญ๐˜ฆ๐˜ข๐˜ณ๐˜ฏ๐˜ช๐˜ฏ๐˜จ ๐˜ด๐˜ฐ ๐˜ฎ๐˜ถ๐˜ค๐˜ฉ) itโ€™s that progress is often inconsistent, slow, and an overall mindf*ck most of the times. โฃ
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๐“๐ก๐ž ๐ซ๐ž๐š๐ฅ๐ข๐ญ๐ฒ ๐ข๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ ๐ฐ๐ข๐ฅ๐ฅ ๐ง๐ž๐ฏ๐ž๐ซ ๐›๐ž ๐š๐ฌ ๐ช๐ฎ๐ข๐œ๐ค ๐š๐ฌ ๐ฒ๐จ๐ฎโ€™๐ ๐ฅ๐ข๐ค๐ž. โฃ
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Youโ€™ll often feel like things arenโ€™t working. โฃ
Youโ€™ll want to change things sooner than you need to. โฃ
Youโ€™ll start to doubt if youโ€™re capable of doing this. โฃ
Youโ€™ll want to jump at the next quick fix and promise of losing 20lbs in 20 days. โฃ
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๐˜‰๐˜ถ๐˜ต ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ถ๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ๐˜ด๐˜ต๐˜ข๐˜ฏ๐˜ฅ: โฃ
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You are not going to make progress every single day, or even every week or month, but so long as youโ€™re patient… โฃ
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So long as youโ€™re consistent… โฃ
So long as you trust the processโ€ฆโฃ
So long as you stop jumping ship at the sight of shiny objects or a minor frustration… โฃ
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๐˜๐จ๐ฎ ๐—ช๐ˆ๐‹๐‹ ๐ฆ๐š๐ค๐ž ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ. โฃ
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Stay patient & consistent. You got this. โฃ

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๐ˆ ๐ฐ๐š๐ฌ๐ญ๐ž๐ ๐ฒ๐ž๐š๐ซ๐ฌ ๐œ๐ก๐š๐ฌ๐ข๐ง๐  ๐ก๐š๐ฉ๐ฉ๐ข๐ง๐ž๐ฌ๐ฌ. โฃ

๐˜’๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ช๐˜ฆ๐˜ณ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜’๐˜ฎ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜ฏ๐˜ฆ๐˜ณ. โฃ
๐˜’๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ช๐˜ฆ๐˜ณ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ ๐˜ฎ๐˜ฐ๐˜ท๐˜ฆ. โฃ
๐˜’๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ช๐˜ฆ๐˜ณ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ฎ๐˜บ ๐˜ซ๐˜ฐ๐˜ฃ ๐˜ค๐˜ฉ๐˜ข๐˜ฏ๐˜จ๐˜ฆ๐˜ด. โฃ
๐˜’๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ช๐˜ฆ๐˜ณ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜น๐˜บ๐˜ป. โฃ
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Guess what? No matter what changed, and what I accomplished, happiness never came. โฃ
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๐“๐ก๐ž๐ง ๐ˆ ๐๐ž๐œ๐ข๐๐ž๐ ๐ญ๐จ ๐œ๐ก๐š๐ง๐ ๐ž ๐ฆ๐ฒ ๐ฆ๐ข๐ง๐๐ฌ๐ž๐ญ. โฃ
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I started to focus on finding happiness in the little things. โฃ
I started to find gratitude in the small things I had right now. โฃ
I started to live more in the present instead of wishing for the when. โฃ
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๐‹๐ข๐Ÿ๐ž ๐‚๐ก๐š๐ง๐ ๐ž๐ซ. โฃ

My life may be upside down right now, and there is a lot I wish would change, but I also know that it is 100% out of my control. What I can control is my mindset so I’m ๐œ๐ก๐จ๐จ๐ฌ๐ข๐ง๐  to be grateful and happy. โฃ
What about you?! ๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ด ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜จ๐˜ณ๐˜ข๐˜ต๐˜ฆ๐˜ง๐˜ถ๐˜ญ ๐˜ง๐˜ฐ๐˜ณ ?

P.S. Spring cleaning my closet… keep or toss?ย ๐Ÿ’•

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