Category Archives: Nutrition

๐ˆ ๐ฎ๐ฌ๐ž๐ ๐ญ๐จ ๐œ๐ซ๐ข๐ง๐ ๐ž ๐ฐ๐ก๐ž๐ง ๐ˆ ๐ฌ๐š๐ฐ ๐ฆ๐ฒ ๐ฌ๐ก๐š๐๐จ๐ฐ.โฃโฃ

Even as a child, I remember walking with my mom and comparing her legs in the shadows to mine.โฃโฃ
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๐˜๐˜ฆ๐˜ณ๐˜ด ๐˜ธ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ฏ๐˜จ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ฌ๐˜ช๐˜ฏ๐˜ฏ๐˜บ… ๐˜ฎ๐˜ช๐˜ฏ๐˜ฆ ๐˜ด๐˜ฉ๐˜ฐ๐˜ณ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ต๐˜ถ๐˜ฎ๐˜ฑ๐˜บ.โฃโฃ
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2 years ago I had just moved back to Massachusetts. Feeling defeated, out of shape, and not wanting to be around anyone I would walk Sophie every day and consider it my workout.โฃโฃ
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I wanted to hide so my eyes were constantly down, and Iโ€™d be face to face with my shadow.โฃโฃ
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I was quickly reminded of my wide shoulders that I hated. โฃโฃ
My lack of a waist from my nutrition I couldnโ€™t get under control. โฃโฃ
And those short stumpy legs.โฃโฃ
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The other day while out for a walk with Sophie, I looked down and caught a glimpse of that same shadow. This time, I didnโ€™t cringe. โฃโฃ
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It was such a good reminder that something seemingly so insignificant could be a true marker of the progress Iโ€™ve made over the past few years. โฃโฃ
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๐‹๐ข๐ญ๐ญ๐ฅ๐ž ๐ฐ๐ข๐ง๐ฌ ๐ฅ๐ข๐ค๐ž ๐ญ๐ก๐ข๐ฌ ๐š๐ซ๐ž ๐ญ๐ก๐ž ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ฒ๐จ๐ฎโ€™๐ฅ๐ฅ ๐ง๐ž๐ฏ๐ž๐ซ ๐ง๐จ๐ญ๐ข๐œ๐ž ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐ค๐ž๐ž๐ฉ ๐ฌ๐ญ๐ซ๐ž๐ฌ๐ฌ๐ข๐ง๐  ๐จ๐ฏ๐ž๐ซ ๐ญ๐ก๐ž ๐ฌ๐œ๐š๐ฅ๐ž.โฃโฃ
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This had to do with my mindset, and sure with my body changing, but also in how I see myself. โฃโฃ
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๐˜ˆ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฐ ๐˜ค๐˜ฆ๐˜ญ๐˜ฆ๐˜ฃ๐˜ณ๐˜ข๐˜ต๐˜ฆ ๐˜ข๐˜ญ๐˜ญ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ท๐˜ช๐˜ค๐˜ต๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด. โฃโฃ
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๐„๐ฌ๐ฉ๐ž๐œ๐ข๐š๐ฅ๐ฅ๐ฒ ๐ญ๐ก๐ž ๐ง๐จ๐ง-๐ฌ๐œ๐š๐ฅ๐ž ๐จ๐ง๐ž๐ฌ. ๐Ÿ™Œโฃโฃ
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What is one non-scale win you can celebrate? โฃ

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Transformation Tuesday

On my coaching journey I had a small group of people who didnโ€™t really believe in me.โฃ
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๐˜ ๐˜ธ๐˜ข๐˜ด๐˜ฏโ€™๐˜ต ๐˜ง๐˜ช๐˜ต ๐˜ฆ๐˜ฏ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ.โฃ
๐˜ ๐˜ธ๐˜ข๐˜ด๐˜ฏโ€™๐˜ต ๐˜ฐ๐˜ถ๐˜ต๐˜ด๐˜ฑ๐˜ฐ๐˜ฌ๐˜ฆ๐˜ฏ ๐˜ฆ๐˜ฏ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ.โฃ
๐˜ ๐˜ธ๐˜ข๐˜ด๐˜ฏโ€™๐˜ต ๐˜ด๐˜ต๐˜ณ๐˜ฐ๐˜ฏ๐˜จ ๐˜ฆ๐˜ฏ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ.โฃ
๐˜ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ฆ๐˜ฏ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜ง๐˜ช๐˜ต๐˜ฏ๐˜ฆ๐˜ด๐˜ด.โฃ
๐˜ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜“๐˜–๐˜–๐˜’ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ ๐˜ฌ๐˜ฏ๐˜ฆ๐˜ธ ๐˜ข ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ.โฃ
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And for a really long time I let the opinions of those few people really hold me back.โฃ
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๐ˆ ๐ญ๐จ๐จ๐ค ๐จ๐ง ๐ญ๐ก๐ž๐ข๐ซ ๐ฐ๐จ๐ซ๐๐ฌ ๐š๐ฌ ๐ฆ๐ฒ ๐จ๐ฐ๐ง ๐š๐ง๐ ๐ฌ๐ญ๐จ๐ฉ๐ฉ๐ž๐ ๐›๐ž๐ฅ๐ข๐ž๐ฏ๐ข๐ง๐  ๐ข๐ง ๐ฆ๐ฒ๐ฌ๐ž๐ฅ๐Ÿ ๐ž๐ง๐ญ๐ข๐ซ๐ž๐ฅ๐ฒ.โฃ
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Then I met some very amazing people.โฃ
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A boss who helped me through many breakdowns in his office, yet still hired me and taught me everything he knew about fitness. โฃ
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A retired special ed teacher who had built my dream business working from home, and saw something in me I most definitely did not.
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The most amazing fitness friends and coaches who worked right alongside me to get better every day, and sometimes just show up for therapy.โฃ
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With time, I slowly learned to stop focusing on the small group of people who doubted me, and started to focus on the larger group of people who loved and supported me. โฃThatโ€™s where my journey changed.
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It can be really easy to focus on the negative people right along with all of the things we think we lack, but I want to challenge you to see past that. โฃ
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Focus on the people who do believe in you, even if you donโ€™t have much faith in yourself just yet. โฃ
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๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐œ๐š๐ฉ๐š๐›๐ฅ๐ž ๐จ๐Ÿ ๐ฌ๐จ ๐ฆ๐ฎ๐œ๐ก ๐ฆ๐จ๐ซ๐ž ๐ญ๐ก๐š๐ง ๐ฒ๐จ๐ฎ ๐ค๐ง๐จ๐ฐ. ๐…๐จ๐ซ๐ž๐ฏ๐ž๐ซ ๐ข๐ง ๐ฒ๐จ๐ฎ๐ซ ๐œ๐จ๐ซ๐ง๐ž๐ซ. โฃ๐Ÿ’›

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๐˜๐จ๐ฎ ๐œ๐š๐ง ๐ฅ๐จ๐ฏ๐ž & ๐š๐œ๐œ๐ž๐ฉ๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ ๐ฐ๐ก๐ข๐ฅ๐ž ๐ฌ๐ญ๐ข๐ฅ๐ฅ ๐ญ๐ซ๐ฒ๐ข๐ง๐  ๐ญ๐จ ๐ฅ๐จ๐ฌ๐ž ๐ฐ๐ž๐ข๐ ๐ก๐ญ. โฃ

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๐˜ˆ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ด ๐˜ช๐˜ด ๐˜ฐ๐˜ง๐˜ต๐˜ฆ๐˜ฏ ๐˜ข ๐˜ฃ๐˜บ-๐˜ฑ๐˜ณ๐˜ฐ๐˜ฅ๐˜ถ๐˜ค๐˜ต ๐˜ฐ๐˜ง ๐˜ข ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜ช๐˜ฆ๐˜ณ ๐˜ญ๐˜ช๐˜ง๐˜ฆ๐˜ด๐˜ต๐˜บ๐˜ญ๐˜ฆ. โฃ
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Moving more. โฃ
Fueling your body better. โฃ
Addressing your mindset. โฃ
Building up consistent, positive habits. โฃ
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Letโ€™s stop judging otherโ€™s decisions to better their health. โฃ
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Everyone gets to decide how they will feel best in their own body. โฃ
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๐˜ˆ๐˜ฏ๐˜ฅ ๐˜จ๐˜ถ๐˜ฆ๐˜ด๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ต? ๐˜๐˜ตโ€™๐˜ด ๐˜จ๐˜ฐ๐˜ต ๐˜ฏ๐˜ฐ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ. โฃ
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When we stop comparing, stop judging, and start focusing on our own individual journeys thatโ€™s when the positive change happens. โฃ
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๐—ช๐ก๐ž๐ญ๐ก๐ž๐ซ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ, ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ ๐š๐ข๐ง, ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐š๐œ๐œ๐ž๐ฉ๐ญ๐š๐ง๐œ๐ž ๐ข๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐ ๐จ๐š๐ฅ ๐ˆโ€™๐ฅ๐ฅ ๐ฌ๐ฎ๐ฉ๐ฉ๐จ๐ซ๐ญ ๐ฒ๐จ๐ฎ. You gotta do you boo โฃ๐Ÿ˜˜

P.S. sharing after hearing all the controversy over Adeleโ€™s weight loss. I think she looks great, but what matters more to me is that sheโ€™s feeling the healthiest and happiest she can in her skin.ย ๐Ÿ–คย Whatโ€™s your take?

๐Ÿ” ๐‘๐ž๐š๐ฌ๐จ๐ง๐ฌ ๐ฒ๐จ๐ฎ ๐†๐š๐ข๐ง๐ž๐ ๐—ช๐ž๐ข๐ ๐ก๐ญ (๐˜ฃ๐˜ถ๐˜ต ๐˜ฏ๐˜ฐ๐˜ต ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ญ๐˜บ) โฃโฃ

โฃI’ve been hearing a lot lately about overall frustrations with the scale, and not seeing change as quickly as you’d like. To that I will always say it is just ONE measure of progress and can be affected for so many reasons other than actual fat loss or gain. โฃโฃ
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๐˜๐˜ฆ๐˜ณ๐˜ฆ’๐˜ด ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ช๐˜ฏ๐˜ด๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ช๐˜ฏ๐˜ต๐˜ฐ ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ฎ๐˜ข๐˜บ ๐˜ฃ๐˜ฆ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ… โฃโฃ
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1๏ธโƒฃย Youโ€™re weighing in at a different time of day. โฃโฃ
2๏ธโƒฃย Youโ€™re wearing different clothes. โฃโฃ
3๏ธโƒฃย You ate later than usual. (๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ช๐˜ด ๐˜•๐˜–๐˜›๐˜๐˜๐˜•๐˜Ž ๐˜ธ๐˜ณ๐˜ฐ๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ต ๐˜ฏ๐˜ช๐˜จ๐˜ฉ๐˜ต – ๐˜ช๐˜ต ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ฅ ๐˜ญ๐˜ฆ๐˜ด๐˜ด ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ช๐˜จ๐˜ฆ๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ช๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ด๐˜บ๐˜ด๐˜ต๐˜ฆ๐˜ฎ.) โฃโฃ
4๏ธโƒฃย You consumed more carbs or sodium than normal the day before. (๐˜ข๐˜จ๐˜ข๐˜ช๐˜ฏ ๐˜•๐˜–๐˜›๐˜๐˜๐˜•๐˜Ž ๐˜ธ๐˜ณ๐˜ฐ๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ค๐˜ข๐˜ณ๐˜ฃ๐˜ด, ๐˜ฃ๐˜ถ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ๐˜บ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฉ๐˜ฐ๐˜ญ๐˜ฅ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฐ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ช๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ด๐˜ฑ๐˜ช๐˜ฌ๐˜ฆ.) โฃโฃ
5๏ธโƒฃย Youโ€™ve changed up your workout routine. (๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ๐˜ญ๐˜บ ๐˜ฆ๐˜น๐˜ฑ๐˜ฆ๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ค๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ช๐˜ฏ๐˜ง๐˜ญ๐˜ข๐˜ฎ๐˜ฎ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ช๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ – ๐˜ข๐˜ญ๐˜ด๐˜ฐ ๐˜ธ๐˜ฉ๐˜บ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฎ๐˜ข๐˜บ ๐˜จ๐˜ข๐˜ช๐˜ฏ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ช๐˜ณ๐˜ด๐˜ต ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ฐ๐˜ง ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ถ๐˜ต.) โฃโฃ
6๏ธโƒฃย Youโ€™re STRESSED. โฃโฃ
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๐๐จ๐ญ๐ญ๐จ๐ฆ ๐‹๐ข๐ง๐ž: BREATHE. โฃโฃ
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You likely did not gain actual fat and may not be plateaued on your progress. The scale can fluctuate for so many reasons other than fat loss or gain. โฃโฃ
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If you find your weigh-ins are dictating your day, frustrating you, or harming your progress, stop weighing in so frequently. Focus on the positive wins you are seeing and feeling. โฃโฃ
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๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ฌ๐จ ๐ฆ๐ฎ๐œ๐ก ๐Œ๐Ž๐‘๐„ ๐ญ๐ก๐š๐ง ๐š ๐ง๐ฎ๐ฆ๐›๐ž๐ซ ๐จ๐ง ๐ญ๐ก๐ž ๐ฌ๐œ๐š๐ฅ๐ž. โฃโฃ
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๐˜’๐˜ฎ ๐˜ค๐˜ถ๐˜ณ๐˜ช๐˜ฐ๐˜ถ๐˜ด ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ฐ๐˜ง๐˜ต๐˜ฆ๐˜ฏ ๐˜ฅ๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฑ๐˜ฆ๐˜ณ๐˜ด๐˜ฐ๐˜ฏ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ ๐˜ช๐˜ฏ? โฃ

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๐‚๐จ๐ง๐Ÿ๐ž๐ฌ๐ฌ๐ข๐จ๐ง: ๐๐ž๐ข๐ง๐  ๐ก๐จ๐ฆ๐ž ๐ฆ๐š๐ค๐ž๐ฌ ๐ฆ๐ž ๐ซ๐ž๐š๐ฅ๐ฅ๐ฒ ๐ง๐ž๐ซ๐ฏ๐จ๐ฎ๐ฌ ๐š๐›๐จ๐ฎ๐ญ ๐ฆ๐ฒ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง. โฃ

Emotional eating. โฃ
Boredom eating. โฃ
Stress eating. โฃ
24/7 access to the kitchen. โฃ
Lingering Easter candy. โฃ
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If thereโ€™s one thing Iโ€™m hearing amongst my clients itโ€™s that food is a struggle and total honesty, itโ€™s something I battle with every day too. โฃ
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I want to remind you that if youโ€™re okay with eating a little more right now, loosening up on the food rules, and embracing a little weight gain thatโ€™s totally fine too. We all cope differently, you do you. โฃ
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But, I know for me, when my nutrition is on track I feel better overall mentally and that is really what matters right now. โฃ
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So ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ณ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜ข ๐˜ญ๐˜ช๐˜ต๐˜ต๐˜ญ๐˜ฆ ๐˜ฃ๐˜ช๐˜ต ๐˜ฐ๐˜ง ๐˜ด๐˜ถ๐˜ฑ๐˜ฑ๐˜ฐ๐˜ณ๐˜ต, ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฎ๐˜ฆ: โฃ
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1๏ธโƒฃ Planning out my day ahead and factoring in snacks, especially nighttime snacks. I know I forever want to snack at night so instead of fighting it, I embrace it. I make it fit within my daily needs and go into the day with a plan so I know I can make it work. โฃ
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2๏ธโƒฃ Structure & Timing. Intermittent fasting works for me so I fast in the morning as a way to limit my opportunities to fall off track and stay within my daily goals. Experiment with what works best for you. I also stick to a consistent schedule and structure similar to what I follow when Iโ€™m not staying home. โฃ
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3๏ธโƒฃPortion Control and Flexible Dieting. If thereโ€™s something Iโ€™m really craving I have it but make it fit within my day, even if itโ€™s not the cleanest or healthiest option. I also look for healthier swaps that actually taste good but fit within my daily portion and calorie goals. โฃ
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๐˜š๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ฎ๐˜บ ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ต๐˜ช๐˜ฑ๐˜ด: ALL the high volume foods (veggies, oatmeal, pumpkin, sweet potatoes, etc.. Lots of water, tea, & coffee, staying active & busy, and full honesty sugar free gum. โฃ
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๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ข๐˜ฏ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ณ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฏ๐˜ฐ๐˜ธ? ๐˜๐˜ด ๐˜ด๐˜ฏ๐˜ข๐˜ค๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฏ ๐˜ช๐˜ด๐˜ด๐˜ถ๐˜ฆ? ๐˜ž๐˜ฉ๐˜ข๐˜ต’๐˜ด ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ? Fill me in! โฃ

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