Jana Sanford

  • Entrepreneur, Pilates Instructor & Personal Trainer
  • CoreFitnessByJana
  • New York, NY   
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646-438-9430


Contact me for: Online equipment free workouts. Licensing of exercise video content for workplace wellness programs, mobile fitness apps

As a businesswoman and former consultant, Jana Sanford knows how busy life can be. That is why she specializes in providing fitness solutions for corporate wellness programs and time-constrained workers – whether they be blue collar, white collar, truck drivers, frequent travelers or anyone else who struggles to find the time and place to exercise.

Jana graduated from the University of Pennsylvania with a BS in Biomedical Engineering and then the Wharton School of Business with an MBA in Healthcare Administration. Jana left a successful corporate career to pursue her passion for health and fitness and helping others achieve their goals. Her fitness certifications include a Personal Trainer Certification from American Council on Exercise (ACE), Pilates Mat Instruction Certification from LindaFit Pilates, and CPR/AED Certification from the International CPR Institute, Inc. Additional Certifications and Training Jana has received include Orthopedic Exercise Specialist (ACE, 2013), In Home Training Specialist (ACE, 2012), Golf Conditioning Specialist (ACE, GNP, 2012), and Pilates with Resistance Bands (LindaFit Pilates, 2012).

Meet the expert

Expert Articles by Jana Sanford

Fitness and Exercise

Workplace workouts can increase health, wellness and productivity
With a bit of creativity and very little time, you can improve your fitness and overall health during the workday. Embrace the mantra that it only takes a minute to get fit. Infusing more exercise int...

Expert Articles Sponsored by Jana Sanford

Fitness and Exercise

Women: Work out with the confidence and feel awesome afterwards
Hopefully this advice has changed your mentality about exercise and you feel motivated and ready to try new and tough workouts.Working out is not easy for some women. It takes so much effort to make t...
Use hypnosis to enjoy exercise and create a fit and healthy body
Acquiring a fit and healthy body can actually be fun and easy when you revisit the part of the mind that controls our habits, beliefs and perceptions. That part of the mind is called the subconscious ...
Perform a great massage on your loved one at home the right way
There you go, the first steps to giving a great massage. Remember, be confident, communicate your needs, get a table and some massage cream, and have fun....
Achieve your fitness goals while staying injury-free at the gym
The most important thing to remember when exercising is listening to your body. You’ll be able to tell the difference between the pain you feel when you are working hard and pain that could signify ...
Even with a busy schedule, you can still workout and get in shape
Make fitness a priority in your life to ensure good health and a better quality of life. Many of us lead busy lives that make it a challenge to fit exercise in on a daily basis. However, there are man...
Live healthier by doing yoga with this expert advice for beginners
Yoga is a wonderful way to develop strength, flexibility, and increased balance. It can be a meditative beginner practice or a challenging, sweaty, advanced class. Start with a basic beginner program ...
Cross training is important for overall fitness and to prevent injury
Our bodies adapt to the activities we do on a frequent basis. This can lead to plateaus, muscle imbalances and overuse injuries. Cross training can help increase your fitness level and help prevent in...
Stretching and warming up is essential to a quality workout
Keeping muscles loose and free of injury is part of any important workout regime, so stretching is crucial. You must remember to stretch muscles when they are warm and pliable, like after a workout, t...
Achieve your fitness goals to help you look and feel great
By following these simple tips you will be able to achieve a fitness goal that you can stick with and the results that will make you feel and look your best. But if you need a little motivation to get...
Increase muscle strength and flexibility to help you avoid injury
Preventing sports injuries is a challenge, but it’s not impossible. Safeguards like warming up, eating right, and stretching after physical activity are great ways to protect your body from harm, on...
Integrating technology into your fitness plan to optimize workouts
The best fitness technology does not get in the way of your workouts - it gets behind you and your goals. When you know what you want to accomplish, pick the right technology. Track your accomplishmen...
Stay in shape with a workout designed for your blood type
The biggest thing is to keep exercise fun, social and interesting. Do activities that will respond best to your body and decrease stress as much as possible. This lifestyle approach will be the differ...
Cardio exercise is one of the most important parts of your workout
Before starting any cardiovascular training, it is important to consult a doctor to make sure you are clear to start working out. Remember that exercising to see real results comes down to exertion. Y...
Don't let business travel ruin your exercise routine or your health
Sticking to a workout program is tough as it is without the interruption of work travel. Finding ways to view working out as a reward as opposed to a punishment is often all you need to stay on track....
Find motivation to workout when other obligations weigh you down
One very important thing to remember is that there’s a difference between motivation and commitment. It’s easy to workout when feeling energetic but when it’s cold or you’ve had a long day at ...
No more excuses. Get back on a healthy track with physical activity
Rewards resonate differently depending on the person. Some like the spirit of competition or winning “stuff.” Others like public support and recognition while private, individual feedback works fo...
Workplace workouts can increase health, wellness and productivity
With a bit of creativity and very little time, you can improve your fitness and overall health during the workday. Embrace the mantra that it only takes a minute to get fit. Infusing more exercise int...
Dieting and working out at the same time? This advice is for you
Now it’s time to take these top 10 do’s/dont’s and develop your strategy for success! When you find yourself falling off your plan or frustrated with your results, remind yourself of these 10 ke...
How to stay motivated to exercise and become a healthier you
If this list has made anything clear, it should be to take things at your own pace. Make fitness habits that work for you. Don’t rush into anything; the path to physical fitness is all about gradual...
Find time to exercise and stay healthy even with a busy work schedule
With busy schedules and demanding careers, everyone has to do the best they can with what they have. Hopefully these pointers will help squeeze just a little bit more healthful productivity out of eac...
Increase your strength and balance through exercise
Always seek advice from someone who can guide you on your way to adding strength and balance to your exercise goals. The rewards are worth getting into a routine that fits your lifestyle and personal ...

Pregnancy

Nutritional advice for you and your baby while pregnant
By achieving optimum nutritional well-being prior to and during pregnancy, you are optimizing the environment for your baby draws their nutrients, as well as maximizing your own body's ability to adap...
Hypnosis can remove stress and hormonal cravings when pregnant
Pregnancy is the journey of creation, happiness and health moving forward for a mother and her family. What a wonderful expression of health and well being when this journey is successful and health, ...
Successfully treat postpartum depression after having a baby
Being depressed does not mean you are a bad parent. However, it is a sign that something chemical or situational may be going on. There is help out there. You deserve to enjoy being a parent, and your...
Your wife needs your support to help her beat postpartum disorder
Postpartum disorders are serious business. Men often feel helpless when they can’t fix their partners mood. However, you are being a great husband by supporting her in these other ways mentioned. Do...
Prevention and treatment for pregnancy and postpartum mood disorders
Mood disorders such as depression and anxiety can overwhelm women both during pregnancy and after having a baby. We call these Perinatal Mood Disorders (PPMDs).If you are a pregnant or postpartum woma...
Cope with the loss of a baby after having a miscarriage
The loss of a baby can also mean the loss of a dream. Your journey will be individual and different from someone else that you may know. It’s important to give yourself time for that journey, and st...
Help surviving a summer pregnancy and staying cool in the heat
Pregnancy is an exciting time for expectant mothers. Although the summer heat and humidity can make you uncomfortable, it’s still possible to enjoy and survive the summertime while pregnant. By know...
Have a healthy baby and pregnancy with this expert advice
When planning the arrival of your newborn, you want to do everything you can to ensure a healthy baby and pregnancy. With so many tips and decisions associated with pregnancy, it’s easy to feel over...
Holistically treat post-pregnancy nutritional deficiencies
The more pregnancies a woman has had, the more likely she is to suffer afterward with physical and “mental” ailments due to nutritional deficiencies. These symptoms may occur soon after the pregna...
Control the risk factors of autism and ADHD prior to pregnancy
With the prevalence of autism and ADHD increasing, most people know someone with a child affected by these disorders. The good news is that researchers are studying autism and ADHD, and they are learn...
Collect and store cord blood to protect your newborn's future health
When it comes to your child’s health, it’s important to have options to ensure he or she will grow up to be strong and healthy. Cord blood banking can provide you and your family with reassurance ...
Treat common pregnancy ailments at the first sign of discomfort
Pregnancy can bring its own set of challenges before you meet your new bundle of joy at the end of a long nine (technically, ten!) month waiting period. Don’t be afraid to speak up and talk with you...
Reduce and treat pregnancy swelling in your feet and ankles
After your baby arrives the swelling should subside. Your body will shed the excess fluid throughout the first few days, mostly through urination. If you are concerned about your swelling or have any ...
An online baby registry is a great way to get the gifts you want
The best way to avoid unwanted gifts and those that you will need to return is to create an online registry. No longer restricted to weddings and baby showers, online gift registries have become commo...
Avoid developing gestational diabetes to ensure a healthy pregnancy
Your risk of developing gestational diabetes mellitus can be reduced by the choices you make before and during pregnancy. And if you develop GDM, you can have a successful pregnancy if you work with y...
How you should prepare for pregnancy when you have diabetes
Monitoring diabetes is even more important leading up to and during pregnancy. In order to ensure the health of you and your baby during pregnancy, you should work closely with your doctor beginning b...
Exercising while you are pregnant is healthy for you and your baby
Exercise during pregnancy is important for many reasons, including reducing your risk of excess weight gain and gestational diabetes, preparing your body for labor, and helping with returning to your ...
Varicose veins can be prevented during and after pregnancy
Varicose veins are common for women to develop during pregnancy. By following this advice you can prevent and deal with varicose veins. It is important to remember to keep your blood flowing, exercise...
How to recover after experiencing a traumatic birth
Having a baby rarely goes as planned, and sometimes, things that are completely out of your control happen, which can cause a lot of emotion, and sometimes lead to post-traumatic stress disorder. Usin...
Reduce the worry, anxiety, and stress experienced during pregnancy
Preparing for the birth of a baby can bring up all sorts of complicated and exciting feelings. It is often a time of stress, but can also be a time of profound introspection and contemplation. If the ...
Adjusting to life after having a baby and coping with postpartum
The birth of a first child is a wonderful experience that brings with it much stress. This article attempts to explore ways the new mom can learn to accept that which she does not yet know, and the mi...

Anxiety and Stress

Reduce and manage stress at work and at home to enjoy life more
Work stress is part of work, but it doesn’t have to be overwhelming. Learning how to manage stress is a challenge and sometimes may feel like too much work, but if you are able to take small steps t...
Reduce stress and anxiety by unleashing your happy hormones
If you find yourself exhausted, overwhelmed, up and down and about to meltdown, its time to stop being stressed and depressed and learn how to unleash your happy hormones.You could be one of the 40 mi...
Manage and reduce stress by turning negative thoughts into positives
With a world filled with stress and us exposed to it at almost every turn, it can seem overwhelming. But these techniques can allow you to decrease your response to that stress and put yourself back i...
Energy EFT Tapping Points
Practicing meditation can help you greatly reduce and manage stress
Above all, enjoy your meditation.Meditation is about you experiencing peace, joy, love, relaxation and more. So relax and have fun. Allow yourself the freedom to discovery your way of meditating. Who ...
Energy EFT and Emotrance can help your body heal from trauma
Energy EFT and Emo-Trance finally help solve problems in life that until now have been confusing and frustrating. With a little bit of help and dedication, you can help your body’s energy heal from ...
Manage your emotions to help you with stress, anxiety, and depression
Taking control of your mental health begins with recognizing what comprises a healthy emotional state and how to maintain it. During any transition, it is vital for students to obtain a healthy mental...
Expert advice for holistically reducing anxiety and learning to cope
Life is a skill that must constantly be developed and adapted with mindful and dedicated attention. To that end, individuals can certainly learn to employ a number of strategies and cultivate certain ...
Hidden stressors to be aware of to help you reduce anxiety and stress
Stress is one of the leading killers in the United States and given our fast paced lifestyle this is not likely to ever change. One area where stress impacts us is its affect on our blood sugar, which...
Holistically uplift your mental state, reduce stress, and enjoy life
Let’s begin to minimize our stress and achieve a clear mind. Try the above tips and remember, a stable mind is the key to total wellness....
Manage and control stress by learning coping techniques
Stress is an intrinsic part of our busy and overscheduled lives. It’s something unavoidable and we all face a certain amount on a daily basis. The amount of stress and how it manifests both physical...
Expert advice for understanding and treating your anxiety disorder
A very important do and don’t for anyone diagnosed with an anxiety disorder is reading all the information available online. There is a lot of great information about anxiety disorders on the intern...
Confront and overcome your fears and phobias with this expert advice
Fear is something that we all live with in some form or fashion. And, despite how real and scary it can feel, it is actually just an illusion we create in our own minds. The good news is we can work o...
Holistically reduce anxiety by instilling a healthy lifestyle
Anxiety affects an overwhelming amount of Americans. While some anxiety and stress can help to optimize your potential, unrelenting anxiety and stress can be detrimental to your health and well-being....
Hypnosis is a great way to help you overcome your fears
Like every kind of treatment, hypnosis doesn’t have a perfect success rate, and it’s not for absolutely everyone. But it can be highly effective for treating fears and phobias. Just make sure you ...
Stress relief advice to help you chill out and enjoy life
Life is not a race, so why rush? Slow down and your stress levels will drop significantly.Many people get so caught up in the stresses of everyday life that they accept that there is nothing they can ...
What you need to know about understanding and overcoming anxiety
Anxiety can easily make us feel trapped and disempowered. However, it is really not the emotion that keeps us stuck, but the ways we approach it. We either start frantically looking for potential dang...
Defeat anxiety by healing past memories and empowering yourself
There are many ways that you can change your thinking when you feel anxious. Apply the techniques and you not only can eliminate anxiety, but you will feel empowered that you can control your thinking...
Overcome your fear of flying when nothing else seems to help
Fear of flying can be overcome. But if the things you have tried have not worked for you, that doesn’t mean you are hopeless. It only means the things you tried were inadequate. ...
Naturally manage stress and anxiety during the holiday season
Adding even just a few of these tips will help you manage stress, reduce anxiety, and enjoy the holiday season more fully! Be sure to breathe, exercise, and not overcommit yourself to too many things....
Talk to a therapist to help manage and overcome your anxiety
Anxiety can be at its worst, debilitating, and at its best, annoying. It is also very common among people for a variety of reasons. If you feel anxious, do not be embarrassed or too stubborn to get he...
Reduce your holiday stress and enjoy the season
By following these steps during Christmas and New Year’s, this time of year can really be an opportunity to make memories that will last a lifetime. Make the decision that this year you’re going t...
Take charge and reduce stress on a daily basis with this advice
Simple, yet powerful, reminders of the heavy loads of life that we carry around with us each day, and that all too often we simply accept rather than address, is helpful in learning how to manage your...
Eye Movement Desensitization Reprocessing (EMDR) helps treat PTSD
EMDR is a comprehensive treatment approach that incorporates components of a number of different psychotherapies. It proposes that a traumatic event can be so overwhelming that it freezes the informat...
Simple tips to help manage anxiety and stay in control
Be encouraged and enthusiastic! You are not alone and many understand and empathize with your plight and the very real ramifications it can have in one’s life, including damaging relationships in so...
Meditative techniques throughout your workday can reduce stress
Calming the nervous system by engaging the parasympathetic response, lowers stress hormones, signals to the brain that it is ok to relax, and allows the body and mind to start functioning at a more op...
Control your emotions and reduce anxiety without therapy
This article teaches you basic ways to stop feeling the way you do not want to feel. It also helps you to accept your thoughts as they are, so that you are able to move past them, control your emotion...

Aging and Longevity

Your elderly parent fell? This could change everything
There are rarely any easy answers when circumstances for seniors change quickly due to illness or injury. The best approach for adult children is to gather as much information as possible, turn to tru...
Choose a trustworthy and qualified caregiver for your elderly parent
Choosing a caregiver for your parent is an important decision, and it can be an emotional one as well. The caregiver that you choose assumes a great deal of responsibility; he or she becomes a part of...
Empower yourself as a senior because you deserve a better lifestyle
This may seem pretty serious and business-like, but when you think about it, the business of life is very serious and your future independence relies on it. You have earned your seniority position in ...
Prevent falls as a senior by creating a safer living environment
Fall prevention is protecting our seniors. This issue has become such a meaningful matter that our Senate has passed a bill making September 22, National Fall Prevention Awareness day. We don’t want...
Discover in-home healthcare options that are safe and comfortable
Today’s healthcare options range from home care and medical alert systems to assisted living and skilled nursing homes. When choosing the right care option, it’s important to consider your health ...
Live longer and feel younger by delaying old age as late as possible
Aging is inevitable, however, old age is optional and personal. It depends on your state of mind and your beliefs about aging. Becoming a vibrant youthful thinking independent 80 year old is far more ...
Embrace the change of moving into an assisted living facility
You can choose to view your move to an assisted living facility as a life sentence or as a new chapter, brimming with possibilities. The way in which you view your circumstances is your choice to make...
Choose a qualified in-home caregiver from a reliable provider
Everyone is different and has unique support needs, so the biggest piece of advice I can offer is to ask a lot of questions and get to know the individuals and companies well before committing to them...
Keep your independence with the help of an in-home care agency
Choosing a caregiver agency can be a daunting prospect, but the information presented here should provide a checklist to make the interviewing and selection easier.The main things to remember are that...
Reduce the effects of aging using vitamin and nutrient supplements
Supplementing your diet with the correct amount of vitamins and other dietary supplements is key in optimizing your health, especially at old age. Make sure you get your fill of omega-3 fats, probioti...
Overcome your fear of death by embracing love and happiness
So as you can see, most of this advice is about living with love, and in the present moment. Whether we’re living a normal life in normal time, or whether we’re in the end or last stages of life, ...
A life coach can help you reduce stressful decisions in retirement
Those of us who have coached clients know the extraordinary impact coaching can have on people’s lives. Be committed to having a fulfilling life and don’t settle for anything less. Feel empowered ...
Planning and preparation can help with the care of aging parents
While no one likes to talk about these issues, it is critical to have a legal and financial plan in place. There are many situations in which a medical crisis occurs, and while last minute planning ma...
Age gracefully with a positive attitude, strong mind and healthy body
The secret to aging gracefully is taking good care of yourself as you age. Drastic measures like plastic surgery can be avoided by taking the right steps to stay healthy, strong and lean. The sooner y...
Expect spiritual expansion and change when experiencing hospice
The above material hopefully has help you see how your spiritual life can greatly expand through the hospice experience. Let’s all take the time and energy to dive deeper into our spiritual lives an...
Forgetful? Memory enhancement is still possible as you age
Medical advances have made it possible for us to have a much longer lifespan. We all know we should eat a healthy diet, exercise regularly, and control our stress, but now there is another factor to c...
Help managing Parkinson's disease symptoms and getting treatment
There are still many questions that need to be answered about PD related to causes, diagnosis, symptoms and treatments. Studies and clinical trials are being conducted around the globe. It is imperati...
Embrace hospice as a guide on the journey through terminal illness
There arguably is no more compelling example of compassionate care in our healthcare system today than hospice. Hospice staff and volunteers can be angels on earth, whether they are providing care in ...
Ensure you track and take your medications on time
It is very important that you take your medications as prescribed, on time, and in the correct dosage. It is also equally important to ensure you are taking the medication you are supposed to be takin...
What can older adults expect from assisted living communities?
Assisted living communities provide a wonderful option for seniors to maintain as much independence as possible, with the security of knowing that, as their needs change, they can receive support and ...
Understand Alzheimer’s disease and the care options available
The prevalence of Alzheimer’s disease in our country is increasing rapidly. It is critical to understand the distinctions between normal memory loss associated with aging and very specific impairmen...
Using modern technology can help elderly people with dementia
While researchers and scientists focus on finding a cure for dementia, the person living with the disease is often left out in the cold. Technology, when delivered appropriately, can be a huge tool in...
Age beautifully and gracefully to help stay healthy and happy
Aging well is really all about being happy and healthy at each stage of life. No age is better than another and being young is no better than being old- each one has its charm. You are the creator of ...
You may be able to stay in your house with home care assistance
Home care is right choice for millions of Americans to help them stay in their homes for many years safely and comfortably. Often times this option is more cost efficient than skilled nursing homes fo...

Dieting

Use hypnosis to lose weight and achieve your weight loss goals
There are many implications of good health. Weight control is one health factor visible to others and determines how others see us. Many studies conclude people who are fit, live longer and are genera...
Avoid weight cycling to achieve long term weight loss
When it comes to permanent weight management, stop thinking in terms of “doing” a diet to lose weight. There is life after weight loss, and a better transformation strategy is one in which you reo...
Use self-hypnosis to satisfy cravings, eat less and lose weight
Self-hypnosis is a very effective and natural method for weight loss without having to diet or go to the gym. There are absolutely no side effects and you can lose up to 5 pounds a week by practicing ...
Advice for the busy mom on healthy eating and losing weight
Busy moms don’t have to sacrifice in order to eat healthfully and be at a comfortable weight. By paying attention to appetite signals and to physical signs of tiredness and stress, they can teach th...
Using self-hypnosis to control cravings and loose weight
When you truly understand the dos and don’ts of emotional eating you get to make different choices. You get to enjoy eating and most importantly create an incredible life where food doesn’t contro...
Stop overeating to more effectively lose weight and live healthier
With a few simple behavioral changes in your eating habits you’ll discover you can eat sensibly, enjoy nutritious foods, and stop overeating. My recommendation is this: instead of implementing these...
Lose weight, feel great, and get rid of the peri-menopausal muffin top
We know more about our computers and our cars than we do about the care and feeding of our bodies. Take time to learn: if you give your body what it needs to operate optimally, you may be surprised wh...
Help your partner lose weight without harming your relationship
Just because there are some behaviors you want to avoid like the plague doesn’t mean that you need to sit back helplessly gnawing at your nails and fretting that your partner will never enjoy the he...
Lose weight with a gluten free diet and balanced meals
Starting a gluten free diet can be overwhelming at first. Once you learn how to incorporate healthy meals then it will get easier. Gluten free diets can be a very healthy lifestyle and is not a fad di...
Deal with physical side effects of weight loss and enjoy your new body
The physical side effects of weight loss will vary from person to person, but there are some things you absolutely can anticipate - the need to take care of your skin, easing into new physical activit...
When losing weight make lifestyle changes to avoid yo-yo diet trap
Healthy, sustainable weight loss is best achieved through small changes to your existing lifestyle. Magic potions, pills, and powders are nothing more than marketing hype designed to lighten your wall...
A vegetarian diet can help prevent child obesity
Transitioning your kids to a healthy, whole foods plant-based diet may seem daunting, but it doesn’t have to be. It’s the greatest gift you can give them, as it protects their future health. Takin...
Cope with the mental challenges of weight loss and embrace your new body
By reaching your target weight, you’ve done something to improve your physical health. Your mental health is just as important. Significant weight reduction brings about more changes than a smaller ...
Women: Lose weight the healthy way with this expert advice
Losing weight starts with a decision. This is a rewarding journey that will benefit not only you, but also those who love you. Take some time to review this advice. Choose just one ‘do’ and apply ...
How to lose weight with long-term healthy eating habits
Healthy choices repeated over time will eventually become habit. Making an effort to be aware of the connection between your state of mind, your emotions, and your physical well-being is one of the mo...
Master your mindset for weight loss results that last a lifetime
Mastering your mindset to lose weight is the most incredible way to lose weight if you want freedom and choice. So remember, it’s not about your willpower or your ability to force yourself to do thi...
Holistically lose weight by finding a program that is personalized for you
Dieting is a journey. You will have ups and downs but don’t give up. Exercise and keeping active in any form is important. Find lower calorie foods that you like. You can eat as much of the food you...
How to curb your 9-5 cravings with healthy eating habits
Cravings are clues the body provides so that it can work better for you. It’s in your corner! To stabilize your body’s battery, eat meals with healthy fats at regular times and remember to feed yo...
Men: encourage healthy and efficient weight loss to feel your best
By cutting out bad fats and starches and working out effectively to promote whole body, high intensity calorie burning, you can and will lose weight. If you ever find yourself in need of some extra ad...
Lose weight the healthy way and stop the obsession with being skinny
It is evident that most of the dieting that occurs in our culture is more closely aligned to eating disorders than it is to a healthy form of dieting. This alone should completely change your view abo...
Healthy weight loss will keep the pounds off for the long run
With the right tools, education and support, healthy and sustainable weight loss is achievable and shouldn’t be painful. Set realistic goals, eat clean, natural, whole foods, surround yourself with ...
Skinny habits that easily help you reach your weight loss goals
Fad diets, detoxes or quick fixes won’t give you the long term results you want and need to maintain a healthy body. The 5 Skinny Habits program has helped thousands of people worldwide lose weight ...
Enjoy your life while losing the weight and keeping it off
Life is about more than losing weight. Once you have checked that box and done it be sure to create new goals and create new journeys. Once you are no longer focused on your weight, life is so much mo...
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