by Steph Gaudreau
The Fuel Your Strength podcast is all about helping women who lift weights get stronger, fuel themselves (without counting every bite of food), perform better in and out of the gym, and take up space. Strength nutrition strategist and weight lifting coach Steph Gaudreau shares how lifting weights is a catalyst for a more expansive life and how to challenge the status quo around nutrition and fitness. This weekly show brings you discussion about building strength without obsessing about food and exercise, lifting weights, food psychology, and more. You'll learn how to eat, train, recover, listen to your body, and step into your strength.
Language
🇺🇲
Publishing Since
4/17/2015
Email Addresses
1 available
Phone Numbers
0 available
January 7, 2025
<p><!-- wp:paragraph --></p> <p>One of the greatest rivalries I see in programming strength training for women over 40 is the battle between strength and muscle. My approach to strength training and muscle growth incorporates a cohesive and holistic approach to your programming that will help you reach your goals and incorporate these philosophies into your training program.</p> <p><!-- /wp:paragraph --> <!-- wp:embed {"providerNameSlug":"youtube","responsive":true} /--> <!-- wp:heading --></p> <h2 class="wp-block-heading"><strong>Key Takeaways</strong></h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <p>If You Want to Leverage Your Strength and Hypertrophy, You Should:</p> <p><!-- /wp:paragraph --> <!-- wp:list {"ordered":true} --></p> <ol class="wp-block-list"><!-- wp:list-item --> <li>You don't have to choose between muscle or strength building; you need them both as a woman over 40, especially</li> <!-- /wp:list-item --><!-- wp:list-item --> <li>Think about your goals and make sure your program is aligned with them</li> <!-- /wp:list-item --><!-- wp:list-item --> <li>Use accessory work to break up the repetition and fill in the weak points of your training</li> <!-- /wp:list-item --></ol> <p><!-- /wp:list --> <!-- wp:heading --></p> <h2 class="wp-block-heading">Delicious Accessory Additions</h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <p>I like to think of accessory work, supplementary exercises that support your main lifts, like the toppings to your delicious training burger. Accessory work can help you spice things up in your training, address imbalances, or help you understand what you want to work on. </p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>It is not just about strength development or muscle growth; the goal is to help you weave these things together to further enhance your strength development and hypertrophy, prevent injuries, and so much more.</p> <p><!-- /wp:paragraph --> <!-- wp:heading --></p> <h2 class="wp-block-heading">Building Muscle is a Spectrum</h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <p>Building muscle takes place across a spectrum. By thinking both bilaterally and unilaterally about your accessory work depending on where you are at in your program, you will be able to find your training tempo and add the necessary context it takes to reach your training goals.</p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>I want you to be able to understand the ‘why’, the rationale. You don't need to be able to repeat it all back to me, but if you can understand the why behind your programming, you will be more likely to follow through, improve your consistency, and get better results. I want to give you the resources you need to be successful with strength training and reach the goals you are striving for.</p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>Are you ready to get your strength training guide for women over 40? Share your hopes and expectations for the next year of training with me in the <a href= "https://www.stephgaudreau.com/accessory-work-strength-hypertrophy-women/" target="_blank" rel="noopener">comments on the episode page</a>.</p> <p><!-- /wp:paragraph --> <!-- wp:heading --></p> <h2 class="wp-block-heading">I<strong>n This Episode</strong></h2> <p><!-- /wp:heading --> <!-- wp:list --></p> <ul class="wp-block-list"><!-- wp:list-item --> <li>Why accessory work is an essential part of a well-rounded strength training program (8:25)</li> <!-- /wp:list-item --><!-- wp:list-item --> <li>How to program accessory work to align with your strength training development goals (14:33)</li> <!-- /wp:list-item --><!-- wp:list-item --> <li>What is hypertrophy, and what do you need to know to build muscle (22:34)</li> <!-- /wp:list-item --><!-- wp:list-item --> <li>The importance of tempo when it comes to hypertrophy (32:20)</li> <!-- /wp:list-item --><!-- wp:list-item --> <li>Examples of what the flow of a workout should look and feel like and common mistakes (35:17)</li> <!-- /wp:list-item --></ul> <p><!-- /wp:list --> <!-- wp:heading --></p> <h2 class="wp-block-heading">Quotes</h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <p>“I want you to walk away from this podcast feeling more informed, more educated, and like you can understand the program that is being put in front of you.” (4:14)</p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>“We want to get in, be focused, make it count.” (24:01)</p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>“I can't say this enough, so slow down. You might have to use less weight, but it is going to be more effective.” (32:27)</p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>“If you are out in the world and you are looking for a program, Strong with Steph might not be for everyone, and that is totally fine. But know what your goals are.” (41:22)</p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>“Having a structured program that is written by somebody who understands programming and all of these concepts is the best bet for saving your brain space.” (49:27)</p> <p><!-- /wp:paragraph --> <!-- wp:heading --></p> <h2 class="wp-block-heading"><strong>Featured on the Show</strong></h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <p><a href="https://www.stephgaudreau.com/dumbbell-workouts/" target="_blank" rel="noreferrer noopener">Get One Week Free of Strong with Steph Here</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p><a href= "https://www.stephgaudreau.com/apply-strength-nutrition-unlocked/" target="_blank" rel="noreferrer noopener">Apply for Strength Nutrition Unlocked Here</a></p> <p><a href= "https://www.stephgaudreau.com/accessory-work-strength-hypertrophy-women/" target="_blank" rel="noopener">Full Show Notes</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>Follow Steph on <a href= "https://www.facebook.com/thestephgaudreau" target="_blank" rel= "noreferrer noopener">Facebook</a> | <a href= "https://twitter.com/steph_gaudreau" target="_blank" rel= "noreferrer noopener">Twitter</a> | <a href= "https://www.instagram.com/steph_gaudreau/" target="_blank" rel= "noreferrer noopener">Instagram</a> | <a href= "https://www.youtube.com/user/StupidEasyPaleo" target="_blank" rel= "noreferrer noopener">YouTube</a> | <a href= "https://www.pinterest.com/stupideasypaleo/" target="_blank" rel= "noreferrer noopener">Pinterest</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p><a href= "https://itunes.apple.com/us/podcast/harder-to-kill-radio-forging-unbreakable-humans/id999471212?mt=2&ls=1" target="_blank" rel="noreferrer noopener">I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>Podcast production & marketing support by the team at <a href="http://counterweightcreative.co/" target="_blank" rel="noreferrer noopener">Counterweight Creative</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p><a href= "https://itunes.apple.com/us/podcast/harder-to-kill-radio-forging-unbreakable-humans/id999471212?mt=2&ls=1" target="_blank" rel="noreferrer noopener">Rate and review on Apple Podcasts</a></p> <p><!-- /wp:paragraph --> <!-- wp:heading --></p> <h2 class="wp-block-heading">Related Episodes</h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <p><a href= "https://www.stephgaudreau.com/progressive-overload-getting-stronger/" target="_blank" rel="noreferrer noopener">FYS 434: Progressive Overload: How to Keep Getting Stronger</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p><a href="https://www.stephgaudreau.com/rpe-autoregulation/" target="_blank" rel="noreferrer noopener">FYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p><a href= "https://www.stephgaudreau.com/movement-balance-matter-strength-training/"> FYS 436: Why Movement Prep & Balance Matter in St</a><a href= "https://www.stephgaudreau.com/movement-balance-matter-strength-training/" target="_blank" rel="noreferrer noopener">r</a><a href= "https://www.stephgaudreau.com/movement-balance-matter-strength-training/">ength Training Over 40</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p><a href= "https://www.stephgaudreau.com/plyo-strength-development-for-women/" target="_blank" rel="noreferrer noopener">FYS 437: Plyo and Strength Development for Women Over 40</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p> </p> <p><!-- /wp:paragraph --></p>
December 17, 2024
<p>True strength development isn't something that should be skipped at any age. However, when you are a woman over 40, these training tools become key assets to your overall training, health, and longevity. When you understand the key components that go into making a proper strength training program, you can better equip yourself to obtain your goals in the best way possible.</p> <p><!-- wp:heading --></p> <h2 class="wp-block-heading"><strong>Key Takeaways</strong></h2> <p dir="ltr">If You Want to Harness Strength Development, You Should: </p> <ol> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Start small and with an approachable amount of jumping in plyometrics</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Use strength development to keep your strength as you age and reduce strength limitation</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Get a program that is well-designed and understands the nuances of exercise progressions <!-- wp:heading --></p> </li> </ol> <h2 class="wp-block-heading">The Why and The How</h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <p>Understanding why and how I program certain exercises into Strong with Steph is crucial for me to help you understand. The rationale behind these important components will not only help you better understand the training you are doing, but it will also help you pick the program and trainer that aligns with your goals and understands how to help you succeed. If you notice that you are feeling slower, I want to help you improve and make strength training approachable in all aspects.</p> <p><!-- /wp:paragraph --> <!-- wp:heading --></p> <h2 class="wp-block-heading">Make Your Programming Work For You</h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <p dir="ltr">As you are evaluating programs, I want you to ensure that your approach to strength training is helping you become more well-rounded regardless of your goals. Strength training plans are meant to help you learn what you need to do. The specific rep, set, and load ranges are designed to work on maximum force development. Plyometric training, lifting appropriately hard weights, starting small, and incorporating unilateral and rotative moments in your training are all key components that can make a huge difference in your overall results.</p> <p dir="ltr">Anyone looking to be athletic, but especially women over 40, needs to be aware of these key aspects so that you can use strength training as a way to understand your strength journey better.</p> <p dir="ltr">How does strength training play into your overall health goals? Share your story with me in the <a href= "https://www.stephgaudreau.com/plyo-strength-development-for-women/" target="_blank" rel="noopener">comments on the episode page</a>. <!-- /wp:paragraph --> <!-- wp:heading --></p> <h2 class="wp-block-heading">I<strong>n This Episode</strong></h2> <ul> <li dir="ltr">Why these types of exercises are simply something you cannot skip as you age (4:45)</li> <li dir="ltr">Understanding plyometrics, jumping, and how it can help you improve your overall training (16:34)</li> <li dir="ltr">Specific quality over quantity tips when it comes to power and plyometrics (30:38)</li> <li dir="ltr">How to get over the fear around strength training by understanding the parameters (41:00)</li> <li dir="ltr">What you can do to help your body perform at its best through every stage of life and training (51:30)</li> </ul> <h2 class="wp-block-heading">Quotes</h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <p dir="ltr">“It's not that we are saying there is some magical strength training that only women over 40 will benefit from. Of course not. We know what the parameters of strength training are, and we are going to talk about that in this episode. It's just our ability to skip that and not see those negative impacts because we are aging and going through these hormonal changes, we can't avoid it any longer. Strength training is one thing that we have in our arsenal of tools.” (8:08)</p> <p dir="ltr">“Our tissues adapt, and they don't stop adapting. The problem is we have stopped doing these exercises.” (19:50)</p> <p dir="ltr">“Strong with Steph Programing does include strength development. This is a key aspect for women over 40.” (35:57)</p> <p dir="ltr">“We know this stuff is critical for anyone who wants to build their actual strength, but when you are over 40, it becomes something that will have more negative outcomes if you skip it.” (36:46)</p> <p dir="ltr">“Just like any other kind of training y'all, progressive overload is critical.” (41:01)<!-- wp:heading --></p> <h2 class="wp-block-heading"><strong>Featured on the Show</strong></h2> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p><a href="https://www.stephgaudreau.com/dumbbell-workouts/" target="_blank" rel="noreferrer noopener">Get 7 Free Days of Strong with Steph</a></p> <p><a href= "https://www.stephgaudreau.com/apply-strength-nutrition-unlocked/" target="_blank" rel="noopener">Apply for Strong with Steph Here</a></p> <p><a href= "https://www.stephgaudreau.com/plyo-strength-development-for-women/" target="_blank" rel="noopener">Full Show Notes</a></p> <p><!-- /wp:paragraph --></p> <p>Follow Steph on <a href= "https://www.facebook.com/thestephgaudreau" target="_blank" rel= "noreferrer noopener">Facebook</a> | <a href= "https://twitter.com/steph_gaudreau" target="_blank" rel= "noreferrer noopener">Twitter</a> | <a href= "https://www.instagram.com/steph_gaudreau/" target="_blank" rel= "noreferrer noopener">Instagram</a> | <a href= "https://www.youtube.com/user/StupidEasyPaleo" target="_blank" rel= "noreferrer noopener">YouTube</a> | <a href= "https://www.pinterest.com/stupideasypaleo/" target="_blank" rel= "noreferrer noopener">Pinterest</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p><a href= "https://itunes.apple.com/us/podcast/harder-to-kill-radio-forging-unbreakable-humans/id999471212?mt=2&ls=1" target="_blank" rel="noreferrer noopener">I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>Podcast production & marketing support by the team at <a href="http://counterweightcreative.co/" target="_blank" rel="noreferrer noopener">Counterweight Creative</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p><a href= "https://itunes.apple.com/us/podcast/harder-to-kill-radio-forging-unbreakable-humans/id999471212?mt=2&ls=1" target="_blank" rel="noreferrer noopener">Rate and review on Apple Podcasts</a></p> <p><!-- wp:heading --></p> <h2 class="wp-block-heading">Related Episodes</h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <p><!-- wp:paragraph --></p> <p dir="ltr"><a href= "https://www.stephgaudreau.com/progressive-overload-getting-stronger/"> FYS 434: Progressive Overload: How to Keep Getting Stronger</a></p> <p dir="ltr"><a href= "https://www.stephgaudreau.com/rpe-autoregulation/">FYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40</a></p> <p dir="ltr"><a href= "https://www.stephgaudreau.com/movement-balance-matter-strength-training/" target="_blank" rel="noopener">FYS 436: Movement Prep & Balance</a></p> <p dir="ltr"><a href= "https://www.stephgaudreau.com/is-it-strength-training-nikki-naab-levy/"> FYS 427: Your Fitness App Calls it Strength Training, But Is It? With Nikki Naab-Levy</a></p> <p><!-- /wp:paragraph --></p> <p><!-- /wp:paragraph --></p>
December 3, 2024
<p>When it comes to creating a progressive overload plan, we have touched on a lot of elements so far. However, when it comes to how to specifically create your program, whether you are creating a program for yourself, finding one online, or looking to work with a trainer in person, there are some nuances that need to be discussed.</p> <p><!-- wp:heading --></p> <h2 class="wp-block-heading"><strong>Key Takeaways</strong></h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <p>If You Want to Improve Your Strength Training, You Should:</p> <p><!-- /wp:paragraph --> <!-- wp:list {"ordered":true} --></p> <ol><!-- wp:list-item --> <li>Give yourself the freedom to warm up and work on balance as a key part of your strength training program</li> <!-- /wp:list-item --><!-- wp:list-item --> <li>Focus on the type of exercises that will help you feel good for longer </li> <!-- /wp:list-item --><!-- wp:list-item --> <li>Challenge yourself with where your current ability level is and up the ante over time</li> <!-- /wp:list-item --></ol> <p><!-- /wp:list --> <!-- wp:heading --></p> <h2 class="wp-block-heading">Consistency is the Name of the Game</h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <p>When you are doing a deadlift, overhead press, bench press, or squat, you need to familiarize your body with the movement pattern you are going to be doing that day. Movement prep and balance work will help you prepare your body for what is coming next, and create positive changes in how your body and brain relate to each other more effectively when things get heavy. Giving yourself the freedom to warm up, be consistent, and listen to your body, is what is going to get you further in your progressive overload plan.</p> <p><!-- /wp:paragraph --> <!-- wp:heading --></p> <h2 class="wp-block-heading">Strength Training for Every Age</h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <p>Movement prep and balance work are two things that I program into every session of Strong with Steph. Especially as we transition from perimenopause to postmenopause, we need to work with the changes happening in our bodies to help ourselves stay strong for longer. The truth is, that our body loses strength, hormones, and energy as we get older, which is why we need to have a strength training plan that helps us combat what we are losing and instead helps us find gains. Implementing a well-planned program takes the burden off of you so that you can focus on feeling great.</p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>Are you ready to reevaluate your strength training plan as a woman over 40? Share your thoughts with me in the <a href= "https://www.stephgaudreau.com/movement-balance-matter-strength-training/" target="_blank" rel="noopener">comments on the episode page</a>.</p> <p><!-- /wp:paragraph --> <!-- wp:heading --></p> <h2 class="wp-block-heading">I<strong>n This Episode</strong></h2> <p><!-- /wp:heading --> <!-- wp:list --></p> <ul><!-- wp:list-item --> <li>A recap of what we have spoken about so far when it comes to strength training over 40 (2:45)</li> <!-- /wp:list-item --><!-- wp:list-item --> <li>The importance of balance work for longevity as we age (6:45)</li> <!-- /wp:list-item --><!-- wp:list-item --> <li>How movement preparation can improve your training program (14:52)</li> <!-- /wp:list-item --><!-- wp:list-item --> <li>Understanding the role of estrogen when it comes to your joints and their needs (20:16)</li> <!-- /wp:list-item --><!-- wp:list-item --> <li>Examples of balance work and movement prep that show up in the Strong with Steph Workout Plan (30:15)</li> <!-- /wp:list-item --></ul> <p><!-- /wp:list --> <!-- wp:heading --></p> <h2 class="wp-block-heading">Quotes</h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <p>“Having these guide your strength training is super, super important, and not something you want to gloss over when you are either writing a program for yourself, finding one online, or looking to work with a trainer in person.” (2:35)</p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>“Movement preparation and balance work create a foundation for building strength and are so important when we are considering longevity in training and safety and mitigating risk to the best of our possible influence, especially as we are aging.” (6:13)</p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>“Research strongly supports the idea that warming up with the actual lift you plan to perform but at a lighter load is an effective way to prepare your body for heavier lifting.” (21:20)</p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>“Addressing these things through training is very important, and there is something that you can do about it.” (29:08)</p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>“Movement prep and balance work are essential, and we know they are going to play an important role in joint health, mitigating the risk of injury and enhancing our experience of progressive overload.” (39:24)</p> <p><!-- /wp:paragraph --> <!-- wp:heading --></p> <h2 class="wp-block-heading"><strong>Featured on the Show</strong></h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <p><a href="https://www.youtube.com/c/stephgaudreautv" target= "_blank" rel="noreferrer noopener">Follow Steph on YouTube</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p><a href="https://www.stephgaudreau.com/dumbbell-workouts/" target="_blank" rel="noreferrer noopener">Get 7 Free Days of Strong with Steph</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p><a href="https://www.stephgaudreau.com/apply" target="_blank" rel="noreferrer noopener">Apply for Strength Nutrition Unlocked</a></p> <p><a href= "https://www.stephgaudreau.com/movement-balance-matter-strength-training/" target="_blank" rel="noopener">Full Show Notes</a></p> <p><!-- /wp:paragraph --></p> <p>Follow Steph on <a href= "https://www.facebook.com/thestephgaudreau" target="_blank" rel= "noreferrer noopener">Facebook</a> | <a href= "https://twitter.com/steph_gaudreau" target="_blank" rel= "noreferrer noopener">Twitter</a> | <a href= "https://www.instagram.com/steph_gaudreau/" target="_blank" rel= "noreferrer noopener">Instagram</a> | <a href= "https://www.youtube.com/user/StupidEasyPaleo" target="_blank" rel= "noreferrer noopener">YouTube</a> | <a href= "https://www.pinterest.com/stupideasypaleo/" target="_blank" rel= "noreferrer noopener">Pinterest</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p><a href= "https://itunes.apple.com/us/podcast/harder-to-kill-radio-forging-unbreakable-humans/id999471212?mt=2&ls=1" target="_blank" rel="noreferrer noopener">I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p>Podcast production & marketing support by the team at <a href="http://counterweightcreative.co/" target="_blank" rel="noreferrer noopener">Counterweight Creative</a></p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p><a href= "https://itunes.apple.com/us/podcast/harder-to-kill-radio-forging-unbreakable-humans/id999471212?mt=2&ls=1" target="_blank" rel="noreferrer noopener">Rate and review on Apple Podcasts</a></p> <p><!-- wp:heading --></p> <h2 class="wp-block-heading">Related Episodes</h2> <p><!-- /wp:heading --> <!-- wp:paragraph --></p> <!-- wp:paragraph --> <p><a href="https://www.stephgaudreau.com/rpe-autoregulation/" target="_blank" rel="noopener">FYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40</a></p> <!-- /wp:paragraph --><!-- wp:paragraph --> <p><a href= "https://www.stephgaudreau.com/progressive-overload-getting-stronger/" target="_blank" rel="noopener">FYS 434: Progressive Overload: How to Keep Getting Stronger</a></p> <!-- /wp:paragraph --> <p> </p> <p><!-- /wp:paragraph --> <!-- wp:paragraph --></p> <p> </p> <p><!-- /wp:paragraph --></p>
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