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Ash89
Posted - 05 March 2018 03:58
I threw out all my larger clothes (e.g. size UK12 and up), so if I don't fit into my clothes then there is an issue.

BUT to actually exercise, I find that if I have to go to the gym or do exercise by myself then I fail. So, I pay for a personal trainer and also have Ashdog. I find that if I am meant to be at the gym for a PT session then I feel bad cancelling because then the PT has nothing to do for my time slot, and I'm wasting money. When I get to the gym, I try to give 100% but don't beat myself up if I have a crap session because half the battle is just rocking up. When I get home from work and have a choice to go for a walk or watch TV, Ashdog is pretty good about pushing me towards a walk.

I also remind myself of how much better I feel afterwards.
Jonas
Posted - 05 March 2018 05:29
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Meh - Once you get fit and start seeing the benefits you will find that staying fit becomes addictive.

It's 5am, my gym opens soon and once I have finished RoFing and checking the morning news that is where I will be headed. It sucks being up at this hour but half the battle is the psychological aspect of getting there. Once I am there I know I will smash through the session and feel great after. A decent playlist on Spotify helps too.

The downside of being up so early is that I will probably start to flag mid afternoon but that can be solved by a double expresso.

My fitness levels do go up and down, and I had the usual January blues where I felt constantly fat and bloated after doing next to nothing and getting sh1tfaced every other day over Christmas. But a few of weeks of really smashing it and I am back on form and feeling great.

For me eating and drinking (reasonably) well is half the battle. Snack wise, I have managed to cut out chocolate and sugary carbonated drinks in favour of fruit and water. I have given up beer (bloating, gaseous and highly calorific) and tend to stick to G+T or wine.

Once you start seeing results it becomes cyclical and you want to go more. I tend to feel guilty if I don't go at least 3 times a week and last week I managed 5 sessions.

You don't need to spend hours on the treadmill or in the weights area. 20 minutes of high intensity training a few times a week will get you to where you need to be. Perhaps get a few sessions with a PTI or hit a reputable Youtube channel. Once you know the dance you can start putting your own circuits together.
Pinkus
Posted - 05 March 2018 08:00
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Um... did your norks get bigger?
trumptonia
Posted - 05 March 2018 08:11
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Have you ever considered that a diet of junk food might not be great for health or weight loss?
Sergio Bogface
Posted - 05 March 2018 08:26
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Try to be more active without going to the gym. E.g. if you take the tube to work, then get off one or two stops early and walk the rest of the way. Likewise for the trip home. Sometimes, the door to door time doesn't go up that much, as you swap 6 mins on the tube for a 15 min walk.

Try to use stairs instead of elevators.

If you go out to buy a sandwich at lunchtime, then avoid using the sandwich shop next door to the office. Walk briskly for 10 mins, buy sandwich and then walk back to the office.

You can drop a lot of weight just by walking for 30 mins per day.

And what they said about making small changes to diet.
SumoKing
Posted - 05 March 2018 08:43
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.....Meh
Posted - 05 March 2018 00:09

What do you use to motivate yourself?
_____________________________________________________________________

sam e thing I use to motivate myself in everything else a raging inferno of red hot hatred

you gotta stand in front of the mirror everyday and say "fcuk you body I hate you! you gonna die honkey!

you also have to make things easy to do, get the gym closest to your office and go at lunch, this cuts down on the "I'll just go to McDonalds" and/or "I'll just spaff a wad of cash on shopping to make me feel better" and it avoids the "I'm too tired to get up/go after work"

I also hate running and it's a constant battle to hate myself more than running so I'll do the running but what seems to tip it is putting a series on on the treadmill cause then I want to watch the next episode and it get's me out of my chair.

as far as food goes, 5-2 is the easiest to follow, there's not thinking, you just do it and you've cut almost 4 months of calories. Fcuk that counting numbers from tins of beans and trying to figure out how much a rotisserie chicken weighs
camenbert
Posted - 05 March 2018 08:58
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well, for me it was racing (which probably isn't terribly helpful)

but the key thing is to make it a habit. I've missed two weeks with snow/lurgi etc, and I'm itching to get back to it.

Running outside helps for me - much more interesting than inside.
Robert Lucas
Posted - 05 March 2018 09:29
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1. You have to want to look different. The mirrors in the M&S underwear changing rooms are pretty ruthless in helping with this.

2. A trick to get you launched. A full day hiking, you will eat fewer calories over the course of the day and even if you are ravenous when you get home you will be tired and will not eat a huge amount.

3. After that, eat good quality nice food that you enjoy but let it be porridge soup salad fish vegetables.
stardust
Posted - 05 March 2018 09:34
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Self motivation is bloody hard. Discipline is probably the only way around it, so you need to set yourself to not fail. So, PT sessions, a gym buddy who you won't want to let down, laying your kit out and getting up and leaving the house before you can think twice...you just need to put those frameworks in place. I absolutely TOTALLY understand how you feel though x
Ash89
Posted - 05 March 2018 09:44
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Some fitting room mirrors are designed to make you look slimmer than you are.
Ash89
Posted - 05 March 2018 09:47
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I'm not motivated to work, but I still have to go and hold down a job.
Misshoolie
Posted - 05 March 2018 09:49
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"If you aren't motivated to do something then maybe ask yourself why you are doing it at all. It seems a waste of energy to me. Why not put your energy into something that you are motivated by?"

Because obesity isn't just a matter of aesthetics. It will prematurely end your life
Ash89
Posted - 05 March 2018 09:59
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Why are you unhappy and stressed?
.....Meh
Posted - 05 March 2018 10:46
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Small changes are all well and good but I do need something more to kickstart myself back into being active. I've done it before and it felt good at the time but not so addictive that I carried on doing it.

Running isn't really an option because my hips don't like it, but the cross trainer is fine for low impact shiz.

I do think gettin up early and going to the gym would be the best option but I find when I set my alarm for 6/6.30 my brain is really sneaky and hits snooze until 8.45

I'm not unhappy or stressed but I would like to make a change. The whole looking in the mirror and having a conscious think about things is a good one. I did that last year. Put a pair of jeans on that didn't fit and then had practised some mindfulness, really paying attention to what was going on, how I felt about it and what I wanted to do. Brain training might be the answer.
Judy_Carter
Posted - 05 March 2018 10:47
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I went to a tabata class at 7.00am this morning.

Motivation:

1) I'd like to look like Jennifer Lawrence naked in Red Sparrow, which I saw on Sunday - v.g.

2) have you ever seen a fat white of an oligarch - no!

Impediment - my love of booze, but I'd rather drink champagne on MY Eclipse than cheap PG in the Pitcher and Piano.
Judy_Carter
Posted - 05 March 2018 10:48
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*fat wife
Montagueh
Posted - 05 March 2018 10:50
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Swimming is great...
Judy_Carter
Posted - 05 March 2018 11:37
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I didn't like Barry's because it was so dark and the instructions were barked at me, so I didn't really follow.
volenti_nfi
Posted - 05 March 2018 11:39
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Warm weather training? Club La Santa or equivalent?
Spodric
Posted - 05 March 2018 11:39
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There's some quite important science here relating to the development of the human brain.

Brain 1
Amygdala – also known as the "lizard brain" or "reptilian brain". The oldest part of the brain in evolutionary terms, it describes the brain stem and cerebellum, responsible for primitive survival instincts such as aggression and fear ("flight or fight" through production of cortisol and control and stimulation of the adrenal gland). It influences the body to remain static in down times, to eat to survive and to avoid change unless force of circumstances requires it. It controls predatory behaviour on a binary basis – there is food passing, so eat it – rather than through evaluative choice. The amygdala is what keeps humans lying on the sofa, eating comfort food, resistant to exercise for its own sake and inclined to make snap judgments on a binary basis, often based on a resistance to change in circumstances.

Brain 2
The limbic system - also known as the "old mammalian brain". It is wrapped around brain 1 and includes the hippocampus. It is responsible for, among other things, our emotional bonding to other creatures--other humans such as family members and friends and some level evaluative decision-making based on preferences. It is responsible for the nurturing instinct (the concept of "us together"), in contra-distinction to the amygdala (which has a binary reasoning that something is "me" or "not me")

Brain 3
Neocortex - in evolutionary terms this is the most recently developed part of the human brain. It envelopes brain 2 and is the "thinking"/"reasoning" brain which is capable of addressing issues other than those responses triggered by Brains 1 and 2. It can evaluate long term benefit, override initial instincts based on indirect value or advantage (e.g. "get off the sofa and go for a run in the rain as it will be good for your long term health even though miserable to endure"). It is responsible for sensory perception, generation of motor commands, spatial reasoning, conscious thought and language. It delivers strategy, tactics, creative solutions and learns to adapt to solve problems as they are encountered through the application of memory. It learns from change, appreciates novelty and can countermand instinctive resistance from the amygdala. However, it can lose influence through under-use in the same way that the brain can take shortcuts and rely on the simplicity of the amygdala to make binary (and potentially dangerous) choices. The more it is used, the stronger its influence over other behaviours and the more sophisticated it becomes. You can train the neocortex more effectively than the Amygdala or Limbic system. If you want to find life interesting and/or want to increase resilience (e.g. overcome the desire to stop running on an ultra-marathon, learn new skills or stretch your own abilities in any given area) your neocortex needs to be kept fit. Stretching your neocortex to overcome the "chillax" call of the Amygdala is the answer.

Fortunately the generation of pleasure hormones through neocortex function (such as dopamine) is a self-perpetuating issue - the more you get the more you want so the more you do to trigger it. This virtuous circle increases the development of primacy of the neocortex.

Still there are those whose lizard brain controls them. it is also known as the Lazard brain.

minkie
Posted - 05 March 2018 12:46
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So it’s motivation you neeed rather than tips on how to exercise?

Book a PT session and pay upfront
Agree to go with a friend
Tell yourself you’ll start with classes - you have to turn up at a certain time.

Goimg with a friend is good, one or other of you will quite enjoy it and encourage the other to repeat, easy to get in the swing.

I used to be allergic to running, I started because my friend wouldnt shut up about it. How astonished was I to find I really got into it and continued while she fell away??
Obibi
Posted - 05 March 2018 12:54
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I use a PT 1x a week and it does make a big shift in your thinking as you're paying for it etc and she makes it fun and fast so I want to do more and you really see results quickly

I like hot yoga also - fix classes are 50 minutes

I've realised that I am not a gym attender anymore - it's too difficult to organise. Classes - at the gym or yoga are much easier for me to go to or 30m of yoga in our spare room - again following an online class.

I managed to lose 4.5 stone last year
GHF
Posted - 05 March 2018 13:19
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I used to absolutely LOVE training. It is now close to the bottom of my list of priorities and I find fitting in time to train such a hassle, and I reached the heaviest I have ever been (thankfully no longer, but I am nowhere close to what I would like to be).

My best recommendation is to sign up with a PT - twice a week for six weeks (i.e. make it a very expensive thing to miss, such that you will literally be throwing money away if you don't go). By the time you are through that six week period, you will feel fitter, better about yourself, and should, in theory, find it easier to motivate yourself to train as it won't feel like it will take as much effort.
tuscaniopolis
Posted - 05 March 2018 13:30
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i find if i miss a week i can go a month without doing anything. so a weekly PT session means i not only do that session, but several more that week.
Partly b/c we all know one PT sesion a week isnt going to make any difference at all and if you're bothering the poor bloke (always a bloke) with ttraining you, you need to get a bit better at it.

btw, who here (girls) can do unassisted pull ups? I can't but want to.
Ash89
Posted - 05 March 2018 13:35
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I used to be able to do them a few years ago, tusc. I want to get back to that by end of this year.
GHF
Posted - 05 March 2018 13:37
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Tuscan *waves* - yes, I can manage between six and eight per set depending on how bad my mood is that day (i.e. if I am in defeatist mode, I tend to think I can't do it, and then I don't, etc).
tuscaniopolis
Posted - 05 March 2018 13:38
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ive never been able to. can deadliift my weight plus 20% but i cant do a fucking pull up. apparently im a pusher not a puller...i said he shoulda met me 15 years ago.
tuscaniopolis
Posted - 05 March 2018 13:39
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i am NEVER defeatist about exercise. NEVEr. i presume i can do anything and everything. except this. do you think pull ups are particularly mood dependent?
Not Too Fussy
Posted - 05 March 2018 13:46
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I can't, but I did find that having a go (2 x 30secs) with the rubber band every other day got me better, I reckon I would have got there in the end (unforeseen wotsits mean I've not been in almost 5 months)
Patience Groove
Posted - 05 March 2018 13:46
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try to buddy up with a couple of friends in same position and share exercise you have done with them. If friends are forcing themselves out of bed etc to exercise it makes you feel guilty when you don't.
Misshoolie
Posted - 05 March 2018 13:51
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Apparently most women cannot do them and will not be able to even with significant training

http://www.besthealthmag.ca/blog-post/fitness-why-even-fit-women-cant-do-pull-ups/

And the US marines do not require women to do them for the fitness test
GHF
Posted - 05 March 2018 13:51
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No - I don't think pull ups, in particular, are mood dependent. However, I have a negative disposition generally - towards anything or anyone.

If I am feeling particularly kittens , then, yes I find pull ups really feckin' hard - but the same can be said if, on the day I am feeling kittens , my session is scheduled to be a run. During that particular run, I'll feel lethargic, tight chested and unable to breathe - not dissimilar to a baby hippo trudging along. However, I can run on other days and feel like a gazelle - all sweetness and light.
Ash89
Posted - 05 March 2018 13:53
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Rubber bands, lat pull downs are good to train up. Also, I mean, really doing lat pull downs so you're pulling with them rather than just your back.
tuscaniopolis
Posted - 05 March 2018 13:54
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see missh, that only makes me want to do them MORE.

i think pull ups might be mood dependent because it is so hard to heave my enormous mass upwards, without the assistance of gravity.

maybe i should get some bands and susopend them from a partiuclarly strong tree so i can try every other day.
tuscaniopolis
Posted - 05 March 2018 13:54
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yeah, i have actually increased the assistance weight to make sure i do it properly and as low as i can
GHF
Posted - 05 March 2018 13:55
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I like how in the article 17 women accounts for "most". I think much of it depends on if you are trained/taught by a good PT (and not all of them are good) to engage the right muscles in the right way.
Not Too Fussy
Posted - 05 March 2018 13:59
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agreed re. muscles, I had no idea I should have been getting my abs to help me
Montagueh
Posted - 05 March 2018 14:04
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tuscie - easiest way to be able to do them is to do 100 press ups per day, which will seriously build your triceps / avoid bingo wings...then do pull ups pamls rather than knuckles facing forwards...
Ash89
Posted - 05 March 2018 14:07
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Jeeze, get voted best norks and all of a sudden thinks he can give advice to women about how to train to do a pull-up.
consultantx
Posted - 05 March 2018 14:08
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There's literally nothing you can do to 'create' motivation to lose weight if you don't want work out why you're making the unhealthy choices in the first places. For me, this entailed an acceptance that I am an emotional eater - not in a filling the void of an unhappy life type way, just that any emotion (happy, sad, stressed, relaxed, motivated, lethargic etc etc) provokes in me a desire to eat. no idea why - happy childhood, smugly happy adult life, no health issues in me or loved ones...

but unfortunately it seems that it's just part of me and explains why my previous efforts to "eat less and move more" have been a struggle of epic proportions. Now that I've realised the blindingly obvious truth however, it's actually a bit easier to regulate my food intake and incorporate some light exercise into my life. it's still a struggle, but I don't have to "motivate" myself if you see what i mean. I accept that this is how I feel and this is what i have to do if I want to lose weight. I also don't gym, but I do now walk 20 miles a week by virtue of ditching the car and walking to and from work.
tuscaniopolis
Posted - 05 March 2018 14:15
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Cru, how are you traiing?
GHF
Posted - 05 March 2018 14:23
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I don't doubt the conclusion of that particular study as it relates to those 17 women, I doubt that 17 women is a sufficient cross section of women to make a statement along the lines of "most women can't do pull ups".

Ash89
Posted - 05 March 2018 14:25
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Erm, it's a very small sample set to draw any sensible conclusion. You don't need a PhD from Columbia to tell you that...
Misshoolie
Posted - 05 March 2018 14:35
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I'm five nine and my legs are longer than julia roberts' (if the measurement given in pretty woman is accurate anyway). I also have a fat arse. I'm not doing pull ups with any amount of training
Ash89
Posted - 05 March 2018 14:37
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Good on you, Missh. However, this isn't about you - it's about tusc who wants to give it a go.
tuscaniopolis
Posted - 05 March 2018 14:39
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*gafffaaawww*

actually this thread is about meh. sorry
Ash89
Posted - 05 March 2018 14:41
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We've moved on from Meh...

I've gotta go to bed anyway as I'm up in five hours to hit the gym.
tuscaniopolis
Posted - 05 March 2018 14:43
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what a lot of long words to say somethign simple.
have you complexities?
.....Meh
Posted - 05 March 2018 14:46
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Meh!
tuscaniopolis
Posted - 05 March 2018 14:47
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please do. i think we should have a pulll up challenge!
Misshoolie
Posted - 05 March 2018 14:50
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Pls go and be a freak somewhere not near me tarquin. I'm sorry (not sorry) my height make you feel inadequate
GHF
Posted - 05 March 2018 14:53
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Heh@ Tusc. I have got ideas on some exercises that you can try which I am happy to email across for you to try, but I would have thought your PT would be able to give you some. In a nutshell, the thing that helped me is exactly what Cru said i.e. learning to isolate and engage different muscles in my back.
Montagueh
Posted - 05 March 2018 14:55
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Most I could ever do was 30 - would struggle to do 5 now, but hopefully will be able to do 10 in a couple of months' time...people who do them one handed are freaks...
tuscaniopolis
Posted - 05 March 2018 15:00
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anything i could do with weights and kettlebells would be great. i only get to the gym once a week, the rest of my work outs are done in the garden. I will also speak to PT about things i can do with the bells...but ideas welcome!
GHF
Posted - 05 March 2018 15:02
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ghfrof @ gmail dot com - ping me a nonny - and I'll email you a few ideas.
tuscaniopolis
Posted - 05 March 2018 15:10
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nobody cares but you
I don't feel like dancewang
Posted - 05 March 2018 15:11
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How can you have a 4/17 percentile?
I don't feel like dancewang
Posted - 05 March 2018 15:41
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Yeah, me who needs the instruction, you absolute ladypart
Lears Fool
Posted - 05 March 2018 16:04
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Pay someone to kill you, but only if they can catch you on the street and take you down on foot, or at your house between 6.30am in the morning and 9pm in the evening.

Excellent motivation not to stay still. A moving target is a hard target.



I don't feel like dancewang
Posted - 05 March 2018 16:05
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Are you seriously suggesting you can draw a reliable "percentile" conclusion from a sample of 17?

Lears Fool
Posted - 05 March 2018 16:13
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No, I was suggesting hiring a hitman.

I try to avoid maths.
I don't feel like dancewang
Posted - 05 March 2018 16:14
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Probably best in your job foolster
Lears Fool
Posted - 05 March 2018 16:17
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I have actually found a way to turn my "fck off, maths r 4 cnts" stance into a successful marketing and business development tool.
GHF
Posted - 05 March 2018 16:57
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Tusc - R&R.