A day in the life: What I learned over 1 year on the carnivore diet

Lotsa carnivore questions today about what a day in the life of this girl looks like. It ain’t special y’all it’s just a routine that works for me. 

I’ll summarize for those who are new around here! Welcome! 🥩  Bookmark this on Instagram, there’s a lot of info! I also did an interview which is here on my blog that explains all of my transition over my carnivore journey.

▫️I don’t ‘treat myself’ or ‘cheat.’ Food is not a reward/something to earn. I also dislike saying cheat because it implies it’s going to benefit you in some way. Cheaters cheat to win. Do you really think you’re winning by cheating yourself?

▫️I eat 2 meals/d on avg. My days off or if I can sleep in, I now eat 1 meal. You must experiment. Your experience/needs will be different than mine.⁣ It takes TIME. It took me an entire year to fully adapt &, yes, I gained 15lbs initially.

⁣⁣

▫️Majority of meals are my Airfryer Crispy meat bars. 85% ground beef, ground chicken. Avg 2lbs of meat/d. Ground meat is easier to digest & track. I removed most pork & dairy, I don’t digest’em well. I don’t add extra fat often. Choose meats that are higher in fat. No I don’t like organ meat, I prefer the taste of grain fed over grass fed beef.

⁣▫️I stick to beef bc it’s satisfying & delicious but not SO delicious I want to binge. Food addicts tend to have issues controlling carbs, sugar, sugar free substitutes, keto treats, dairy, butter, cheese, bacon, pork rinds, hyper palatable & processed meats)

▫️I track macros loosely. It keeps me accountable & I know where to adjust. Rice cakes on occasion post workout or in the evening if I need them, rarely above 50g/day. Macros 10% C – 30% P – 60% F for ME** around 1900-2100 cal/d. Workout fasted at 5 AM on weekdays. Yes I drink coffee before. Work out 5d/wk, 1 active recovery day, 1 rest.

▫️YES, you can CrossFit & carnivore, CAREFULLY. Comes down to allowing yourself to fully adapt to being fat-fueled, meal timing, eating ample calories, & RECOVERY.

⁣⁣

▫️Sleep=nonnegotiable. 7 hrs min. Zzyquil helps. I take it most nights because I can’t shut my mind off.

⁣⁣

▫️Still hit 13-15k steps/day⁣, even on rest days, drinkin a ton of water + electrolytes, fasting when I’m not hungry (~18hrs avg), eating when I am.⁣⁣ No extended fasts, no snacking.

▫️I do drink socially. I don’t typically eat & have cocktails I choose 1 or the other. I also don’t like to eat late. Last meal is usually around 2 or 3p.

▫️Favorite self care is coloring, writing, walking, live music, time with friends, working out @3kings_athletics , @hotworx.fishers infrared saunas, @vitalityivbar , routine colonics treatments via Brandy Mason Colon Hydrotherapy in Carmel (I have her info), @massageheightsindy

All of these experiences are going to be different for you but I hope what I’ve learned throughout my journey can help steer you in the right direction 😉🐮 

Happy Friday, keep calm & carnivore on🤘🏻 

I’d be glad to answer any of your questions, drop them in comments or send me a DM on the gram http://www.instagram.com/lil_bit_of_fit

Are you paying attention? The Magical Now

Are you paying attention? 

Where do your thoughts go during the day? Are you always worrying about the past or future? 

Which, I’ll cut to the chase, all you really have is right now.

Are you so caught up in the fear of the past & future that you miss out on the magic of your current experience & all the possibilities?

I know I did for the majority of my life.

I had a lot of ‘One days I’ll do this’ or ‘There’s no way I’m talented enough to do this’ or ‘If only I could change the past.’ Sound familiar?

I love to write. 

It’s just something that comes natural to me — putting emotions & thoughts into words. I don’t plan my blogs or IG posts, I let the inspiration come to me & I put those on paper in hopes of helping someone else out there.

I don’t worry about proper grammar or punctuation. I like to write the way I talk. Because that is me. I never thought I was polished or talented enough to actually be called a “writer.”

I ignored the doubt & followed my passion. This last week, I was honored to be asked to write an article for the blog site, Thought Catalogue. My first payed publication.🙌

I never would’ve started writing blogs if it wasn’t for my friend @rossmiller1132 years ago telling me it was something I should look into. I thank him for that!

Another example of believing in yourself, this book I’m holding, I rushed downstairs to pick up this @amazon package yesterday. 

I mean, let’s not bullshxt around, I know I’m not the only one that gets excited for Amazon deliveries…so much so, I forget what I order half the time😂🤚

The author is my cousin @meanmattygreen This is his 1st published book! I cannot be more proud of him! I guess the writing gene runs in the family 😉

This book is a breath of fresh air about being present, doing what you love, self awareness, & believing in yourself.

It oozes real life shxt & authenticity. I can hear him thinking & speaking thru his words.

Y’all know I’m about that real reel life!

It’s a short easy read well worth your time & full of words that are the very thing you may need to hear to change your life.

On my @amazon favorites list:

https://amzn.to/2QDNavr

Swipe up link in stories on Instagram

http://www.instagram.com/lil_bit_of_fit

You can do anything you put your mind to. The question is…

“Are you paying attention?”

Oxox Coach K

What being the good girl got me

Who else here is a recovering obliger? A recovering ‘Good Girl or Guy?’🙋‍♀️

Like it didn’t matter what context of life I was obliging, I wanted to oblige because I wanted to be ‘The Good Girl.’ 

‘Good Girls’ were accepted & safe. They did what was expected of them.

‘Nice’ was accepted & safe. If you’re ’Nice’ then everyone has to like you, right?!

‘Vanilla’ was accepted & safe. It’s like the default choice because you can’t make up your mind what ice cream you want.

The problem I later found as I aged, was ‘Good’ & ‘Nice’ & ‘Vanilla’ really didn’t get me anywhere.

In fact, I loathe the words ‘Good,’ ‘Nice,’ & ‘Vanilla.’

I don’t care if you’re talkin about food, sex, or money, Honey, if you’re describing them as good, nice, or vanilla — I ain’t interested anymore.

I feel they’re the default, you choosing to settle. It’s like being someone’s side chick or guy. You want someone to see you as ‘The One’ — the one that walks in a room & sparkles. Everyone stares. But instead, you were chosen as the default, not ‘The One.’ 

I feel everyone has had the same experience at some point in their lives, whether it was a friendship, a romantic relationship, or professionally. 

My definition of ‘Good Girlitis’ is the unproductive thoughts, feelings, & behaviors that inhibit one’s potential, growth, perception, & enjoyment of the experience & entirety of life.

So think about this if you feel you’re livin life like a watered down cocktail. Are you living as a watered down version of yourself?

I want exquisite, extraordinary, luscious.

Rolls off the tongue a lil sweeter don’t it? 😉 

I’d rather be the human that doesn’t do rules, I do what feels right✨

Photo: @matteuccij13 @lensandlightphoto Can’t wait to do another one of these!

They only follow you because you’re pretty

My favorite sport to watch is hockey 🏒 Used to see the @fwkomets ⚙️ play all the time. I love sports.

Random fun fact. 

Actually there are tons of fun facts none of you know about me or the other people you scroll thru via social media or work beside on the daily.

I had a girl ask me how I handled people who say things like, “People only follow you because you’re pretty & show your body.” ⁣ Someone had told her the same thing.

I said you just gotta learn to forgive & Love people.

That may be true for some accounts, seeking validation via their body, but I know I (& many others) also have shxt to say & a purpose behind our words & photos.

Thanks to all of you who read our words. You are our family.

And to the rest of you who choose to hate those of us who share openly & make waves, I’m sorry you feel that way.

I’ve learned thru my own shxt when you’re ready to be the person you’re meant to be, you’ll stop making excuses & choose to give fux about the ‘right’ things that light you up. 

Things like love, coffee shops, sunsets, road trips, sports & concerts. Live music, new songs & old songs that bring back memories. And people more than anything else. You will need a tribe of the right people & you will need to be that person to someone else.

I choose to be the hope for someone else. 

A lil bit savage & a whole lotta soul 😉🔥💋 And the shirt says it all — don’t think for 1 minute you can bullshxt me, Darlin. 

Shirt: @amandaradke

Xoxo Coach K

Healing and losing the weight often means doing things you don’t want to do

“Your appetite will correct itself.”

Used to think this was bullshxt.

When I started an animal based nutrition approach this is what I heard. In this photo I was about 10lbs heavier on vacation, embracing the journey.

Had many of you ask about this yesterday & my recent weight loss.

I’m excited many of you want to try a more animal based approach & YES I absolutely believe its a wonderful lifestyle of eating which corrects many health issues, but I also want to make sure you’re doing it for the right reasons & not just wanting to hop on the “bandwagon” because you seek weight loss. 

It’s not for everyone’s lifestyle needs, some of you NEED specific kinds of carbs in your diet to feel & function better. Just because I prefer this style of eating doesn’t mean I think everyone should do it. No diet dogma here. We’re all different.

I had a question from a follower yesterday asking what she needed to do to heal gut issues & finally see weight loss. 

I responded with some hard truths.

You will most likely have to do things you don’t wanna do. Things I had to do:

  • Reduce workouts: no more 2 hrs of CrossFit & 20k+ steps a day. More rest days. I have to modify, reduce intensity & steps. Requires me swallowing my ego & not picking weights & movements I don’t need to do anymore for LONGEVITY as a goal.
  • Ate in MAINTENANCE & SURPLUS for almost 8 MONTHS. GAINED 15lbs in the process. Experimented with intuitive eating, macro ratios, fasting, meat, portions, tracking glucose & ketones, etc. Figured out I get better results tracking macros. Ground meats work better as far as tracking, simplicity, & satiety. Carb refeed days via rice cakes or white rice work great when I need them with minimal negative feedback. My appetite did “correct.” I eat slower & know know when I’m truly full.
  • Different fasting windows affect you differently. Don’t recommend any newby to fast, just get adapted to the way of eating 1st. You’ll find what works best. I can fast longer now. I don’t do extended fasts. The longest I go is about 20hrs.
  • What gets TRACKED gets MANAGED. I know a lot of you don’t wanna track but HOW ARE YOU GONNA KNOW WHAT TO CHANGE IF YOU DONT HAVE ANY AWARENESS OF WHERE YOU’RE STARTING? Quality & quantity matter. After a while you master it & won’t have to track but you need to learn quality & quantity & how it affects you 1st. It’s about making EDUCATED choices.
  • If you’re having gut/hormone issues, do a true elimination diet & stick to something longer than a few days or 2 weeks. This takes TIME. You didn’t have these issues after 1 day &/or put on the weight in 1 day. There are no quick fixes or magic. Put in the work. Get help from a coach or practitioner, get tested! Quit guessing. I worked with multiple practitioners, coaches, protocols & diets, & tracked symptoms/trigger foods for DECADES.

Do the DUE DILIGENCE — experiment, eat more, educate yourself, sleep more, have patience, seek help, fix your relationship with food & self 1st, quit binging on the weekends, overtraining, & treating your body like a dumpster fire.

Here’s to embracing the journey!

If I could share only 1 life lesson it would be this

NO.1 REGRET OF THE DYING: “I wish I’d had the courage to live a life true to myself, not the life others expected of me.”

I had a terminal patient tell me this years back as I finished their CT scan.

@aubreymarcus posted a powerful reminder yesterday, a perfect reminder as we start another week:

“Your future self will look back on your life right now, & wish you could live it again. Not because you want to DO anything different. But because you wish you enjoyed it more.

The number 1 deathbed regret is, “I wish I would’ve let myself be happier.” At the end of our life we realize that happiness is a choice, made in the moment, in spite of whatever is happening.”

☝🏻If I could share only 1 life lesson with you, it would be this.

MANAGE YOUR MIND AND YOU CAN MANAGE ANYTHING.

We get lost in a storm of emotions & expectations — from others, from ourselves, from society.

Emotions around your body, career, & relationships. Some like:

BODY: I need to look like her/him to be more attractive & worthy. When in fact you need to love yourself & body for everything you are, not what you aren’t. 

CAREER: I’m not “rich” or successful until I have x in the bank or achieved a certain status. When in fact you’re already rich if you have a career you love, a roof over your head, food to eat, & people who love you. 

RELATIONSHIPS: I need a partner to be worthy. Which typically nudges us to settle for people not deserving, or seeking people for purely physical reasons. We blind ourselves to the real secret to finding a partner in life…being self aware, knowing your worth & theirs, learning to build a home in yourself 1st, & embodying the person you seek to be with. The ‘right’ one feels like freedom & home.❤️⠀

There will always be shxt that comes up & temporarily throws your life out of your control, but you choose your perspective & reaction. 

When you’re working, work. 

When you’re eating, eat. 

When you’re listening, listen. 

When you’re loving, LOVE. 

We’re always living. But the question is, are you living YOUR best life?   

Drop a ❤️ if you’re ready. I am. 🤘🏻🔥

The One Thing You Need to Do To Attract Successful Relationships

I said, “Get a life.”⁣

Had the pleasure of snuggling up with a green beverage & answering questions with a digital friend yesterday on St. Patrick’s day.⁣

She said, “I just need to pick your brain about some relationship things I’m going through. I respect & appreciate your positive energy sprinkled with such blunt honesty.” ⁣

I laughed 😄 ⁣
Best compliment I had all day.⁣

My dad used to say I was a lot like a caged raccoon. They’re attracted to shiny things & look all cute & harmless, but as soon as you stick your fingers in the cage they bite’em off. ⁣

Thanks Dad. ⁣
If you don’t come from the Midwest or the South you may not understand that metaphor. Lol 😂 ⁣

I swear I don’t bite 😉⁣

Anywhoodle…⁣

She asked, “What’s the 1 piece of advice you would give to someone with codependency in every relationship they seem to have? Because that’s me. I feel I change for every relationship and rely on other people for my sense of happiness which in turn results in failed friendships & romantic relationships.”⁣

I don’t know about y’all but I felt this woman’s question in my soul. That used to be me.⁣

I wasn’t happy or felt any self worth unless I had a partner. I would let their energy affect my energy. I would change my interests, wants, & needs to suit their‘s. I would make their life, my life — to the point I felt my purpose was to simply serve them. ⁣

If you don’t know what codependency means:⁣

noun⁣

  1. excessive emotional or psychological reliance on a partner, typically one who requires support on account of an illness or addiction.⁣

    Apparently being in a relationship was an illness and an addiction. My Achilles’ heel per se.⁣

    So I told her, “Get. A. Life.”⁣

    You know why we struggle with relationships in today’s society? Because we don’t cultivate a self aware one with ourselves first. ⁣

    Because we don’t connect our souls with one another anymore, we like to connect our social media accounts & swipe right. ⁣

    We communicate with ambiguity. Vapid small talk just to fill silence. We ourselves don’t get clarity on what we really want. ⁣

    It seems when we do fall in love, it’s only after considering if we’re settling or not, whether a person can give us the life we want & fulfill unrealistic desires. ⁣

    We’re blinded by filters. We forget to date one another. We let passion & playfulness & adventure die. We don’t ask what the other needs to be seen, heard, loved, & supported. ⁣

    We look for someone perfect to complete us while we already have the best possible one within us. ⁣

    I’m just gonna say this, ‘singlehood’ has been vilified for way too long. I believe it’s actually the 1 thing people need to experience fully in order to cultivate more successful , meaningful relationships. ⁣

    If you don’t build a home in yourself first & don’t even know who you are as your authentic self, how do you expect to get to know someone else on a deeper level & accept them as they are?⁣

    It truly goes back to self love & self worth. You are seeking these things from other people. ⁣

    High seekers do the same thing. Everything‘s great when it’s new & fun but as soon as the ‘real life’ mundane button is pushed, you become avoidant & seek new highs.⁣

    Yup, calling myself out there too. Queen of the avoidants. Thanks to my therapist for pointing that out.⁣

    Through therapy I learned how being made fun of as a kid affected my relationships & love life. I built walls so high around myself & guarded them with weapons of avoidant attachment, sarcasm & ambiguity. ⁣

    My therapist told me I am REALLY GOOD at acting like I don’t give a fxck. So much so I somehow taught myself how to shut my emotion off & that’s why I was able to cut people out of my life with no remorse.⁣

    Oooof. Fxck me, right?! 😆⁣
    Sound familiar? ⁣
    Anyone else an avoidant like me? 🤚 ⁣

    Guys that liked me who were attractive, smart, & successful intimidated me whether I liked them or not because I felt I was still that fat girl & not successful enough to be worthy of a relationship with them. My therapist said I placed them in this box of the popular boys at school that used to make fun of me, which wasn’t fair to them or myself. ⁣

    So I’d ‘settle’ for less than men, frankly, as she put it, “Not on on the same level as me.” I did this because subconsciously I knew I was smarter, more successful, and more in control.⁣

    Same with successful women, too. I felt I wasn’t good enough to “sit at the cool kids table.”⁣

    Oooof. Another fxck me.😫⁣

    These are the things you need to hear. I understand it’s not what you want to hear. They’re dirty, & heavy, & gross.⁣

    Find yourself. Date yourself. You have to be whole first. No one completes you or owns your relationship. A relationship is shared, it’s like a Google Drive. ⁣

    What happens is you get into a relationship & lose your life slowly. That relationship then becomes your life, your world.⁣

    Then when something goes wrong in that relationship, or there is conflict, your world comes crashing down because you’ve made that relationship your world.⁣

    We share our life with our partner we don’t give our life to our partner & vice versa. It doesn’t mean to love LESS it means to love SO MUCH your wholeness, & your partners wholeness mean more individually so you can both be POWERFUL AF together.⁣

    Find someone carrying their own bag. ⁣
    Find someone that is willing to sit on the floor beside you. Y’all can pack & unpack your bags together. ❤️⁣

    I’ll be right there with you, with a cocktail or coffee, your choice 😉 ⁣

    Oxox Coach K⁣

Simple Cheesy Carnivore Meatballs

Y’all know how much I love beef & my airfryer.

I named my airfryer 💁🏼‍♀️His name is Albert. If you’ve been following me for a bit you know I name all my plants too🪴💕

After experimenting with all different kinds of ground meats, 85% ground beef is my fav. Just the right amount of fat for my macros, flavor, & texture.

I used to bake meatballs all the time, but fell in love with the crispy edges on meat when cooking in the airfryer. I thought, why the heck not, let’s airfry’em. 

You can add cheese with this recipe or omit if sensitive to dairy. You can also use different kinds of ground meats, have fun with these!! Ground Pork is another fav, if you’re trying to reduce fat use a leaner ground chicken or ground turkey like a 93%

Simple Cheesy Carnivore Meatballs

Ingredients

  • 2 lbs ground beef (I like 85%, idc if it’s grass fed or grain fed. I feel people over complicate things. As long as it agrees with your health, eat it. I prefer grain fed for taste.)
  • 2 large eggs
  • 2 oz pork rinds ( @epicbar brand baked pork rinds are my fav)
  • 3 oz shredded Italian cheese blend (or whatever you’d like)
  • 1 tsp pink Himalayan sea salt 

Instructions

  • Mix all ingredients in a bowl. 
  • Roll into balls (~1-2 inches in diameter) Should make 24 meatballs.
  • Cook at 350 degrees for 8 minutes. Turn meat balls & cook for another 4 minutes.

Ballpark Macros per 4 meatballs

(These’ll vary depending on your meatball size & what ingredients you include)

Carbs: trace maybe from your cheese

Protein: ~40g

Fat: ~32g

Enjoy y’all!

What fitness and being raised on a farm taught me

Life ain’t always tacos & tequila 🌮🍸but it should be 🎉 😝 (more like beef & bourbon🥩🥃 for this girl.)

In other words, you don’t always get whatcha want but ya get whatcha need. It hinges on your perspective & reaction.

Yes, ‘whatcha’ is a word. Hxll my talk & text can’t even decipher my Indiana twang. Anybody else have that problem? 📲 

Raised on a cattle & crop farm in small town Indiana I grew up hearin things like, “Sexy as socks on a rooster” and “Quit your dickin around” an awful lot. 😂 

Cleaning the barn 💩🐮 was punishment. That and picking up rocks out of the field.

And you did not wanna hear mom say I’m gonna call dad — you knew your a$$ was in trouble.

I wouldn’t have changed my childhood for anything. Priceless life lessons that never could’ve been taught sitting in a classroom — the value of hard work, honesty, the Golden Rule, love, teamwork, responsibility, discipline, & the relentless pursuit of betterment.

Katie what the hxll does this have to do with your bathroom photo this mornin half naked in @Amazon underwear? 😆 — I’m getting to that.

You see these life lessons were the foundational bricks that transferred into my success habits AND fitness.

Most people scroll & look at the after photo & want to be &/or look like that person but they’re not willing to commit & do the work behind it. That’s what you need to think about. 

Can you do what that person had to do to get where they are? (Eat more food, reverse diet, commit to healing & rest, work thru the hunger in a cut, etc)

Is that your story & authentic self?

Have you learned the correct bricks to build your foundation? (Macros, eating maintenance, what foods you can digest, trigger foods, eating schedules, workout schedule, etc)

Growing up on a farm & fitness taught me a few things:

— They taught me I CAN do the hard things. I’m stronger than I think.

— They taught me how to stay committed, not just by what I looked like in the mirror, but simply by keeping the promises I made to myself to be healthy.

— They taught me discipline. Getting those workouts in, working with my 4H calves, hitting the macros, eating foods I can digest vs crap, sleeping over drinking all night.

— They taught me the value of hardwork & that I can do anything I put my mind to.

— They taught me having a serving & loving heart is more important than having a set of abs or five grand champions. 

As creatures on this earth, we either find comfort in not trying or comfort in the extreme. It’s difficult to find comfort in the balance.

There will be bumps along the way. They’re called lessons and remember you don’t always get what you want you get what you need 🌱 🪴 

Cheers y’all happy St. Patrick’s Day from Kelly Farms🍀🍻 

Go make memories, have fun, remember no good story started with a salad 🥩🥗🥂😄

A letter to my soulmate

A woman messaged me this morning & asked how I seemed so happy by myself.

I looked at Pete 🐈‍⬛ 

He said it was because of him.🙃 

— Looking at the vomit on my floor I told him he’s lucky I love him. 😂 

She said she struggled feeling “happy” not being in a relationship.

I told her, I’m happy because I’m whole. Another person doesn’t make you whole. We’re here to find the relationships that compliment our wholeness.

The 1st relationship you need to work on is with yourself.

I shared with her a letter I wrote in my journal to my soulmate years ago. I have many newbies around here and I’ll share it again for y’all:

𝘈 𝘭𝘦𝘵𝘵𝘦𝘳 𝘵𝘰 𝘮𝘺 𝘴𝘰𝘶𝘭𝘮𝘢𝘵𝘦 

𝘐 𝘱𝘳𝘰𝘮𝘪𝘴𝘦 𝘢 𝘳𝘦𝘭𝘢𝘵𝘪𝘰𝘯𝘴𝘩𝘪𝘱 𝘰𝘧 𝘶𝘯𝘤𝘰𝘯𝘥𝘪𝘵𝘪𝘰𝘯𝘢𝘭 𝘭𝘰𝘷𝘦, 𝘯𝘰𝘵 𝘱𝘦𝘳𝘧𝘦𝘤𝘵𝘪𝘰𝘯, 𝘣𝘶𝘵 𝘰𝘯𝘦 𝘧𝘶𝘭𝘭 𝘰𝘧 𝘱𝘢𝘴𝘴𝘪𝘰𝘯, 𝘩𝘰𝘯𝘦𝘴𝘵𝘺, 𝘤𝘰𝘮𝘮𝘶𝘯𝘪𝘤𝘢𝘵𝘪𝘰𝘯, & 𝘣𝘦𝘢𝘶𝘵𝘪𝘧𝘶𝘭 𝘧𝘭𝘢𝘸𝘴 𝘵𝘰 𝘩𝘦𝘭𝘱 𝘶𝘴 𝘨𝘳𝘰𝘸. 

𝘐 𝘱𝘳𝘰𝘮𝘪𝘴𝘦 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘭𝘰𝘷𝘦𝘥, 𝘴𝘦𝘦𝘯, 𝘩𝘦𝘢𝘳𝘥, & 𝘴𝘶𝘱𝘱𝘰𝘳𝘵𝘦𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘸𝘢𝘺 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥. 

𝘐 𝘱𝘳𝘰𝘮𝘪𝘴𝘦 𝘵𝘰 𝘣𝘦 𝘺𝘰𝘶𝘳 𝘱𝘳𝘰𝘷𝘪𝘥𝘦𝘳, 𝘺𝘰𝘶𝘳 𝘤𝘢𝘳𝘦𝘵𝘢𝘬𝘦𝘳, 𝘺𝘰𝘶𝘳 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘸𝘦𝘢𝘬, 𝘧𝘰𝘳 𝘐 𝘸𝘪𝘭𝘭 𝘯𝘦𝘦𝘥 𝘺𝘰𝘶 𝘢𝘴 𝘸𝘦𝘭𝘭. 

𝘐 𝘱𝘳𝘰𝘮𝘪𝘴𝘦 𝘵𝘰 𝘸𝘢𝘭𝘬 𝘣𝘦𝘴𝘪𝘥𝘦 𝘺𝘰𝘶 𝘢𝘴 𝘦𝘲𝘶𝘢𝘭𝘴, 𝘺𝘦𝘵 𝘩𝘰𝘯𝘰𝘳𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘪𝘯𝘥𝘪𝘷𝘪𝘥𝘶𝘢𝘭𝘪𝘵𝘺 & 𝘴𝘱𝘢𝘤𝘦. 

𝘐 𝘱𝘳𝘰𝘮𝘪𝘴𝘦 𝘵𝘰 𝘣𝘦 𝘺𝘰𝘶𝘳 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘦𝘳 & 𝘺𝘰𝘶𝘳 𝘣𝘦𝘴𝘵 𝘧𝘳𝘪𝘦𝘯𝘥, 𝘸𝘦 𝘯𝘦𝘦𝘥 𝘣𝘰𝘵𝘩 𝘵𝘰 𝘦𝘷𝘰𝘭𝘷𝘦. 

𝘐 𝘱𝘳𝘰𝘮𝘪𝘴𝘦 𝘵𝘰 𝘮𝘦𝘦𝘵 𝘺𝘰𝘶 𝘦𝘮𝘰𝘵𝘪𝘰𝘯𝘢𝘭𝘭𝘺, 𝘴𝘱𝘪𝘳𝘪𝘵𝘶𝘢𝘭𝘭𝘺, 𝘮𝘦𝘯𝘵𝘢𝘭𝘭𝘺, & 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭𝘭𝘺 – 𝘵𝘩𝘦𝘴𝘦 𝘢𝘭𝘭 𝘯𝘦𝘦𝘥 𝘢𝘭𝘪𝘨𝘯𝘦𝘥. 

𝘐 𝘱𝘳𝘰𝘮𝘪𝘴𝘦 𝘺𝘰𝘶 𝘮𝘺 𝘩𝘶𝘮𝘢𝘯𝘯𝘦𝘴𝘴. 𝘈𝘯𝘥 𝘪𝘧 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘵𝘩𝘦 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘱𝘢𝘳𝘵, & 𝘰𝘶𝘳 𝘵𝘪𝘮𝘦 𝘵𝘰𝘨𝘦𝘵𝘩𝘦𝘳 𝘩𝘢𝘴 𝘴𝘦𝘳𝘷𝘦𝘥 𝘪𝘵𝘴 𝘱𝘶𝘳𝘱𝘰𝘴𝘦, 𝘪𝘴 𝘯𝘰𝘵 𝘪𝘯𝘧𝘪𝘯𝘪𝘵𝘦, 𝘐 𝘸𝘪𝘭𝘭 𝘳𝘦𝘭𝘦𝘢𝘴𝘦 𝘺𝘰𝘶 𝘸𝘪𝘵𝘩 𝘢 𝘭𝘰𝘷𝘪𝘯𝘨, 𝘰𝘱𝘦𝘯 𝘩𝘦𝘢𝘳𝘵. 

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