238 - Hopeful romantic, not hopeless romantic
18 min

In this episode, I talk about the difference between being a hopeless romantic and a hopeful romantic. I talk about why I say there's more to life than defining yourself by your relationship status. 

Get "The New Mindset Journal" and "Single is your Superpower" (https://newmindsetwhodis.com/)

Follow me on Instagram: @case.kenny https://instagram.com/case.kenny

Text me! 312-584-4002

Almost 30
Almost 30
Krista Williams & Lindsey Simcik
Ep. 381 - Lauryn Evarts Bosstick on Hormones, Motherhood + Boundaries
THE INTERVIEW Lauryn Evarts Bosstick is the embodiment of female entrepreneurship, self awareness, and pure determination. The Skinny Confidential founder is so generous with sharing what she’s learned, what she knows, and her own expertise. But she also knows her formula for success isn’t what works for everyone. It’s inspiring to see how clearly and confidently she knows who she is and what truly matters in her life. In today’s episode have an honest conversation about how she leads her team, the complexities of being a mom and running a business, her partnership with Michael and her journey of learning to balance her hormones after a baby. She also gives some of her best hacks for managing to give to her family and her team, and they are truly inspiring and mind-blowingly creative. We also talk about: * The importance of getting your hormones checked * Maintaining a level of privacy on social media while making your living online * The surprises of being a mom * Saying no to more and being less reactive * Productivity tips for running a business * The experiences that have rattled Lauryn * What’s exciting Lauryn now Find more to love at almost30.com! Resources: * theskinnyconfidential.com * Instagram: @theskinnyconfidential * Visit shopalmost30.com to shop our merch, digital workshops, and more. * If you’re interested in starting a podcast, visit yourpodcastpro.com Sponsors: * Osea Malibu | Use code ALMOST30 to get $10 off $50 or more at oseamalibu.com/almost30podcast * PaleoValley | Go to paleovalley.com/almost30 and enter code ALMOST30 at checkout to receive 15% off your first order * FX Chocolate | Go to FXchocolate.com and enter code "ALMOST30" for 20% off Almost 30 is edited by Crate Media
1 hr 14 min
Breakup Recovery Podcast
Breakup Recovery Podcast
Barbara Stevens - Breakups, Separations, Divorce, Self Help, Healing, Survi
#112 How To Survive The Holiday Season As A Single Person with Martha Bodyfelt
As the holiday season is fast approaching anyone who experiencing a breakup, separation or a divorce are possibly dreading this time of the year. Martha offers some practical tips and ideas to get you through not only the holiday season but also any other time of the year that can bring an uprising of emotions. This advice will help you to not only handle your reactions but help in your recovery. Martha’s own marriage ended at the beginning of the holiday season. The hardest part of the breakup was that her ex-husband was not moving out of their apartment for some time. They had decided they would be civil and kind to each other and try and do Christmas as a coupe. This was the worst Christmas, as they were trying to work through the sadness and heartbreak, when this time of the year was supposed to be full of happiness, family and joy. For a couple of Christmas after that Martha stayed in her apartment, as this time bought back all the feelings of pain of the ending of the marriage. Finding a good support system in the form of a therapist helped Martha. It was draining trying to project this image of the perfect wife, the perfect marriage. When she finally was honest with her self and became vulnerable and started telling friends, co-workers and family and not bottling all her emotions up inside of her she began the healing process. Martha started to do things that she felt she couldn’t do when she was in the marriage, She travel to the places she wanted go to and started some of her own traditions. It took a few Christmas to get into the swing of things and the number one thing she had to do was to learn how to manage her expectations at this time of the year. So often when relationships end and it comes to the holidays you can be down on yourself, saying things like why can’t I be happy, why can’t I have this togetherness, why can’t I have the perfect holiday. But if you take a step back and realise that maybe things are going to be a bit more subdued for a while and that’s ok. It’s a matter of having things that are simple and things that you love, if you expect that things are going to be small and simple, then your not going to be disappointed. Martha believes you also have to be careful of your selective memories. Often at this time of the year you can cherry pick all the good and amazing things that happened when you were with your partner during the holiday season. You forget the rest of the story, some of the things that weren’t that good. So often you like to paint the picture that when you were with your partner everything was great and it probably wasn’t, so you have to be honest with yourself and don’t compare yourself and what is happening now with past experiences. During this holiday season put yourself first for a change, do what you want, forget the expectations and traditions that have previously been part of your life. Now is the time to create your own traditions and do what you like and take care of yourself. This is an opportunity to change your outlook into more of a positive one. Instead of seeing this holiday season as a sad and traumatic time you have now been given this gift for you find out what you want to do and how you want to celebrate it. When you are in a relationship you tend to do things as a unit, what is good for the unit, what’s good for your partner, what’s good for the couple. But you have to be careful that you don’t loose yourself and identify when you are in a relationship. When you get out of a relationship you often don’t remember how to putt your self first and find what interests you. Self-care is so important to the recovery process and doing these things that make you happy don’t have to be expensive or elaborate. In life we have to have a balance with everything and the holidays are no different. If you find that the holidays are triggering things for you and the holidays are making it difficult for you to function and you feel that you are getting stuck. Martha encourages you to work with a therapist or join a divorce support group or single support group, that you can lean on and help you through this difficult process after your breakup. There can be many days that will trigger your memories such as your wedding day. Martha offered a way to get through this particular day by thinking of something that happened during that day that you liked a good memory and incorporate that into that day each year. For Martha the good memory of her wedding day was the Greek restaurant that they went to and each year on her anniversary Martha either cooks herself an amazing Greek meal or goes out to a Greek restaurant. So now her anniversary is no longer a day where she mourns the ending of her marriage but a day where she gets to eat amazing Greek food. You can connect with Martha @ survivingyoursplit.com and when you sign up for her newsletter you will get the Ultimate Divorce Goddess Recovery Guide.
23 min
Women of Impact
Women of Impact
Lisa Bilyeu
Therapist Reveals How to Stop Telling Yourself Negative Thoughts | Marisa Peer on Women of Impact
Check out our Sponsors Blinkist: Go to https://blinkist.com/woi Try it FREE for 7 days and save 25% off your new subscription. Cured Nutrition: Use coupon code IMPACT at checkout to save 15% off your order at https://www.curednutrition.com/?rfsn=4704338.94d141c You’ve been lying to yourself. Yes, everyday in the privacy of your own mind, you tell yourself lies over and over again. Most of the time, these lies are destructive and push your thoughts into negative places, thus bubbling up bad emotions and causing you to feel sad, depressed, anxious, frustrated, or angry. Well, it’s time to make a change—to start lying to yourself in a positive way. It’s time to stop criticizing yourself and start praising yourself instead. On this episode of Women of Impact, Lisa Bilyeu is joined by hypnotherapist, founder of rapid transformational therapy, speaker, and bestselling author Marisa Peer to discuss such matters and more as they explore ways to stop telling yourself destructive lies and begin speaking to yourself in a positive and uplifting way that informs your thoughts and behaviors to change for the better. They discuss why the thoughts you create dictate your emotions and behaviors, the power of connecting your mind and body, why you need to confront your thoughts head on and discover the root cause of them, why you have to begin telling yourself positive lies, why creating stories in your head is dangerous, how our thoughts influence our relationships, what RTT is and the power it has, how childhood trauma and lack of our needs being met influences us as adults, and why it’s okay to mess up time and time again. SHOW NOTES: Intro | Lisa introduces and welcomes today’s guest, Marisa Peer. [1:53] Feelings | Marisa discusses why your thoughts dictate and influence your feelings. [2:59] Thought Pattern | Marisa reveals how to disrupt your thought negative patterns. [4:43] Body Connection | Marisa discusses the power of connecting your thoughts to your body. [6:07] Ask Yourself | Marisa reveals why you need to question your beliefs and their origins. [11:13] Needs | Marisa shares the needs of children and what happens if they’re not met. [13:10] It Has to be You | Marisa shares why the thoughts you tell yourself must come from you. [15:38] Relationships | Marisa reveals why you should never threaten someone as a game. [18:55] Lying to Yourself | Marisa discusses the story you create for yourself in your head. [22:40] What Lies Beneath | Marisa shares how to address the root cause of destructive habits. [26:21] RTT | Marisa reveals how she treats other’s emotional pain fast and permanently. [28:54] Role, Function, Purpose | Marisa discusses how your issues have a job and function. [33:33] Children | Marisa discusses why you have to be very careful of what you say to kids. [37:04] Inner Child | Marisa discusses how our problems can be traced back to childhood. [40:23] Parenting | Marisa shares how you should approach parenting or treating children. [42:31] Connect | Marisa shares where you can keep in touch and follow her for more advice. [43:02] QUOTES: “Thoughts dictate feelings. Your feelings dictate your actions, and your actions dictate your events.” [2:10] “We have this fear that rejection will kill us. It won’t. It feels like it will, but it won’t.” [25:44] “…you have to keep going into expansion yourself. And when you move your mind into new dimensions, it never moves back. But it goes back again, you have to do it yourself. You can’t give someone else the agency to make you feel good about you.” [32:33] FOLLOW LISA BILYEU: Instagram: https://bit.ly/2TIsoKh YouTube: https://bit.ly/2IAbTcH Podcast: https://spoti.fi/2IEajGW FOLLOW MARISA: Website: marisapeer.com RTT: rtt.com YouTube: youtube.com/channel/UCGb0bBp7bTQBHLlyAfNV-Fg Instagram: instagram.com/marisapeertherapy Facebook: facebook.com/marisa.peer.therapy Twitter: twitter.com/MarisaPeer
45 min
Relationship Advice
Relationship Advice
Chase & Sarah Kosterlitz
277: Wired For Love
The fundamental building blocks of love come from deep inside of us. Love can cause great joy, but also great pain in our lives. The more we understand ourselves and our partner, the better we can love and be loved. Listen to today's show to learn how to navigate love and relationships. In this episode, we discuss relationship advice topics that include: * Learn why and how we are wired for love from an early age * Why it can hurt so much if we feel like our partner is not there for us * How attachment theory shapes our relationships * Learn one of the most important things you can ask yourself when dealing with difficulties in your relationship * How to communicate with your partner during conflict or disconnection * And much more! For more information on our guest, and for the episode links visit: https://idopodcast.com/277 Black Friday Sale | Spark My Relationship Course: Get 50% our online course. Visit SparkMyRelationship.com and use the promo code blackfriday50 for our special Black Friday sale! Podcast Series: Love Under Quarantine Sign up for our 14 Day Happy Couples Challenge here: 14 Day Happy Couples Challenge Join our 5 Day Couples Appreciation Challenge here: idopodcast.com/appreciation Do you want to hear more on this topic? Continue the conversation on our Facebook Group here: Love Tribe Help Support The Show! Donate Here. Sponsors BetterHelp: Get help on your own time and at your own pace. Get 10% off your first month by visiting BetterHelp.com/IDO. Function of Beauty is the world’s first fully customizable hair care brand. Visit FunctionofBeauty.com/IDO to take your four part hair profile quiz and save 20% on your first order. If you love this episode (and our podcast!), would you mind giving us a review in iTunes? It would mean the world to us and we promise it only takes a minute. Many thanks in advance! – Chase & Sarah
53 min
Dateable: Your insider's look into modern dating
Dateable: Your insider's look into modern dating
Yue Xu and Julie Krafchick | Dating & Relationship Podcast hosts
S11E16: Body Image & Dating
How much does body image play into our romantic relationships or lack thereof? Spoiler alert: quite a bit. Join us as we talk with Erin about some of her past experiences and how she held onto the idea that her relationships (or almost relationships) didn't work out due to not being thin enough. We discuss how body image impacts us all regardless of our shape, size, or gender, how to re-write your own narrative of what makes you attractive, and why we need to be a bit kinder to each other through it all. Follow us @dateablepodcast. Check out our website ( http://dateablepodcast.com/ ) for more content, virtual live show dates, and merch. Join the Sounding Board at https://www.dateablepodcast.com/soundingboard Thank you to our partners for this episode: Function of Beauty: Save 20% on your first order at functionofbeauty.com/dateable ( https://app.redcircle.com/shows/1896ec4c-ab61-46a7-b4ab-16f3ae2e712a/ep/5d80f4b5-c3a5-4425-a7f6-5a446181d016/functionofbeauty.com/dateable ) NEW MERCH! We just dropped our line of merch with masks, cute tanks & tees, comfy sweatshirts, mugs, stickers, and much more! Check it out today: http://dateablepodcast.com.com/shop ( http://dateablepodcast.com/shop ) Cover art Photography Credit: Larry Wong ( http://lwong.net/ ) #lwongphoto Dateable is part of the Frolic Podcast Network. You can find more outstanding podcasts to subscribe to at frolic.media/podcasts ( https://app.redcircle.com/shows/1896ec4c-ab61-46a7-b4ab-16f3ae2e712a/ep/6f03be0a-fd24-4b2c-bf24-3342e7b185ed/frolic.media/podcasts ) Support this podcast at — https://redcircle.com/dateable-podcast/donations Advertising Inquiries: https://redcircle.com/brands
1 hr 25 min
You Turn Podcast w/ Ashley Stahl
You Turn Podcast w/ Ashley Stahl
Ashley Stahl
[WORK] Ep. 148 How To Stay Relevant In Your Career w/ Christian Sutherland-Wong
How prepared are you for the future of your career? This week Ash talks to Christian Sutherland-Wong, the CEO of Glassdoor, all about the future of the workforce and what changes you can make to stay current in your career. In the midst of the pandemic, industries and the workforce at large are shifting. Christian shares the top industries and vocations that are booming during this time, and will likely continue to grow in the years to come. If you are considering a career pivot, you don’t want to miss this vital insight. When it comes to seeking out a new job, there are many components to consider, Christian talks through what he sees as top of mind and, how to ensure you get what you want in your next career move. This isn’t just for job seekers, if you are looking for a promotion, or even asking for a raise, he walks through exactly how to ask for more, even during these uncertain times. Ash and Christian cover many career topics during the podcast, from how to negotiate your salary to preparing for video interviews all the way to creating diversity and inclusion in the workplace. If you value your career and want to establish yourself as a leader in your industry, be sure to tune in for the entire episode! In This Episode, You Will Learn: * What industries and job titles are in high demand right now. * Actionable tips on how to prepare and stand out during a video interview. * How to navigate promotions and raises in the current state of the workforce. * Characteristics to be a great leader, even if you aren’t currently in a management position. Where to Find Christian Sutherland-Wong: Glassdoor.com Promotion: Craving structure and a morning routine that starts your day off right? Add a scoop of vanilla protein into the mix! Visit organifi.com/youturn to get 15% off at check out!
46 min
Over It And On With It
Over It And On With It
Christine Hassler
EP 273: Feel Comfortable in Your Own Skin with Ron
This call is about overcoming apathy and releasing anger. Today’s caller, Ron, was constantly shamed by a volatile father. As an adult, he feels detached and numb. He uses apathy as a coping mechanism. We work through how he can release his feelings and do inner child work. I offer some techniques and strategies to help him regain a healthy masculine identity. [For show notes, go here: Christinehassler.com/episode273] When men have a volatile father, they become passive or hyper-aggressive. They go to extremes. They can become the alpha-dog and lash out or they become passive with emotional eating. It is a common father wound for men to have a degree of shame that goes in either direction. Shame is toxic and the way it impacts us all as humans is similar and different. How it impacts men is particularly detrimental, for women as well, but I've seen it impact men in a way where they lose touch with their masculine energy and become more passive in life. It is nearly impossible to come out of being raised in a fear-based home, having a volatile parent, and never feeling like you got the love, affection, and approval you needed and grow up having no issues with it. As you might intellectually want yourself to be different, until you go back and do the healing work and dive deep, you are going to find yourself in the pantry sneak eating or whatever your version of that is. If you are not living the life you want to be living, it is just feedback that there is more work to do. Inner child wounding is sometimes tough to get at because we bury it so deep. There is no shame and being willing to forgive the person is the first step. If you are a single lady who wants to be in a relationship, to share your life with someone, and want to call in your match, your person, sign up for the upcoming Be the Queen program. It includes live sessions and one-on-one support. Go to christinehassler.com/BetheQueen and read the testimonials. Get early-bird bonuses if you sign up by December 14, 2020. Consider/Ask Yourself: * Do you ever feel uncomfortable in your own skin? * Are you chronologically an adult and keep up with your grown-up responsibilities, but inside you don’t feel like one? * Are you mostly passive except for those occasional moments you lose your temper? * Did you get the love, attention, and affection you truly need and deserve from your parents, especially your father? Ron’s Question: Ron does not feel comfortable in his skin and he feels he does not belong. He would like guidance on how to break through the patterns. Ron’s Key Insights and Ahas: * He practices negative self-talk. * He doesn’t feel like an adult, even though he is responsible. * He is afraid he will get in trouble for what he does. * He hides his eating habits. * His father was quick to anger and volatile. * He feels detached from his family. * He has numbed himself and feels apathy toward his parents. * He craves feeling and pleasure. * He does try to get his anger out. How to Get Over It and On With It: * Connect to his aggression, rage, and anger to get to the hurt. * Do the Temper Tantrum Technique from Expectation Hangover. * Write an ‘F-U’ letter to his parents he doesn’t send. * Tap into his masculine energy to find his fire, his warrior to allow him to feel again. * Find his inner coach voice, not his inner critic. Takeaways: * If you aren't feeling like an adult, think about where you got frozen in childhood. Many people freeze at a certain age even though we can do adult things. * Do emotional processing. Use this free anger release download, ChristineHassler.com/angerrelease. * If you find yourself sneak eating or the kind of behavior you do in the shadows to soothe yourself or give you momentary pleasure and escapism when you feel the urge to do it, put your hand on your heart and one hand on your belly and ask your little one what they need. * If eating is a coping mechanism for you, listen to my “Coaches Corner with Samantha Skelly, Hungry for Happiness” * Reconnect to your little one and give them a chance to express their feelings. Be the parent to yourself you never had. Sponsor: Rothy’s — Get your new favorite stylish, comfortable, versatile shoes made from eco-friendly material, including repurposed plastic water bottles and marine plastics from Rothy’s. They are the softest shoes you will ever put on your feet. Check out the newest colors and latest styles from Rothy’s by using this link Rothys.com/over. Resources: Christine Hassler — Join the Free Over It and On With It Community Christine Hassler Podcasts Including Coaches Corner Christine on Facebook Expectation Hangover, by Christine Hassler @ChristinHassler on Twitter @ChristineHassler on Instagram Assist@ChristineHassler.com Jill@ChristineHassler.com — For information on any of my services. Get on the Waitlist to be coached on the show Get on the list to be notified about the upcoming certification program for coaches.
46 min
EXPANDED Podcast with Lacy Phillips
EXPANDED Podcast with Lacy Phillips
Lacy Phillips
Ep. 122 - EXPLAINED Neural Manifestation
Welcome to an extra exciting episode of EXPLAINED, where Jessica and Dr. Tara join Lacy to discuss TBM's unique manifestation process: Neural Manifestation! This process is backed by neuroscience, psychology, epigenetics, and energetics with a little spirituality sprinkled on top, and we’re beyond thrilled to share the new work with the community. In this episode, we're announcing our workshop and Pathway updates that are now live, as well as exclusive early access to our Black Friday sale for podcast listeners only! These updates have been in the works for quite some time and we're so excited for you to dig in! Happy manifesting! Find the Complete Show Notes Here -> https://tobemagnetic.com/expanded-podcast In This Episode We Talk About: * New updates and workshops added to The Pathway * Numbing and the science behind it * Other types of Manifestation and spiritual bypass * Manifesting from your soul vs ego desires * Why it is so important to do the inner work * Defining Neural Manifestation - TBM’s new branch of Manifestation * Changing the emotions connected to your memories through reprogramming * Affirmations vs Reinforcing * How our brain tries to protect us by bringing up survival emotions * Subconscious self-worth = true law of attraction * Why you shouldn’t always be positive, you need to feel your feelings * How your surroundings reinforce your beliefsBlack Friday Sale! Now through December 3rd at Midnight PST, we are offering The Pathway Membership for $20/ per month for a new 12-month commitment ($240 total purchase) or select a La Carte workshops for 50% off. Use the code BLACKFRIDAY20 at check out & be sure to click "Apply" before enrolling. Full details & discount code restrictions in the link. See full terms of use prior to purchasing any TBM product.Resources: * The Pathway 2.0 Looking To Start Your Membership? Now through December 3rd at Midnight PST we are offering the following deals on The Pathway Membership & select a La Carte workshops. Take advantage with the code BLACKFRIDAY20. * A la Carte Workshops 2.0 * Newsletter In The Episode * Shut Up I’m Manifesting Article * Girl Crying and Laughing Video * Find All Workshops inside The Pathway 2.0 - Now through December 3rd at Midnight PST we are offering the following deals on The Pathway Membership & select a La Carte workshops. Take advantage with the code BLACKFRIDAY20. All updates are now available inside The Pathway. * Updated How To Manifest * Updated Unblocked Inner Child * Updated Unblocked Shadow * NEW The Daily Practice * NEW Unblocked Boundaries * Numbing Roadmap * Reinforcing Journal Prompts Where to Find Us! * @ToBeMagnetic * @JessicaAshleyGill Submit * Submit to Be a Guest on Everyday Energetics * Submit to Be a Process Guest * Leave a Review 5 star review for a chance to win a 1-year membership to The Pathway 2.0. Then tune into future episodes to hear your review announced! If you win send us a message on Intercom to claim it.
1 hr 11 min
ManTalks Podcast
ManTalks Podcast
Connor Beaton
Dave M Mayer - The Impact of One-Dimensional Masculinity
This is a heavy and fascinating ep, my friends. Our workplace can be one of the single greatest factors in our mental health, so I wanted to sit down with one of America's leaders in business ethics and masculine psychology, Dave M Mayer. We dive deep into the research to discuss the ways "one-dimensional" masculinity impacts the work we do, the language we use, and the backlash men might get when they stray from it (for example, losing a promotion if they take paternity leave). How do we do better—not just for men and women, but for our culture? Listen in. Dave Mayer is the John H. Mitchell Professor of Business Ethics at University of Michigan's Ross School of Business. An award-winning researcher and highly rated and sought after teacher and speaker, he is an expert on helping people and organizations lead ethically, inclusively, and positively. He is a regular contributor to the Harvard Business Review and Fast Company, and his research and ideas have been covered in Bloomberg, Forbes, Fortune, Newsweek, NPR, Psychology Today, Slate, The Atlantic, The Wall Street Journal, and The Washington Post. In his research and teaching, Dave examines how to help men adapt to a healthier form of masculinity that benefits not only themselves, but all people in their lives.   Connect with Dave: Website: https://davemmayer.com/ Twitter: https://twitter.com/DaveMMayer Are you looking to find your purpose, navigate transition, or fix your relationships, all with a powerful group of men from around the world? Check out The Alliance and join me today.  Check out our Facebook Page or the Men's community. Subscribe on Apple Podcasts | Google Podcasts  | Spotify For more episodes visit us at ManTalks.com | Facebook | Instagram | Twitter    Did you enjoy the podcast? If so, please leave us a review on Apple Podcasts or Stitcher. It helps our podcast get into the ears of new listeners, which expands the ManTalks Community Editing & Mixing by: Aaron The Tech See omnystudio.com/listener for privacy information.
53 min
Kinda Dating
Kinda Dating
Natasha Chandel
Gen Z On Love And Dating (with Brooke Sorenson and Fabrizio Guido)
What’s love like for Gen Z? Brooke Sorenson and Fabrizio Guido, stars of Netflix’s “Mr. Iglesias” have a candid convo with Natasha Chandel and Aisha Holden about dating for their generation. What does a good date look like? Who asks who out? Do they believe in monogamy or is everything as open as it seems? What do they think is the problem with Millennials? It’s a fun, insightful chat into the next generation, only on Kinda Dating! Watch part 3 of “Mr. Iglesias” on Netflix on December 8th! GET EXCLUSIVE KINDA DATING MERCH HERE: https://www.teepublic.com/stores/kinda-dating?ref_id=15658 Email us your thoughts at kindadating@gmail.com Follow Kinda Dating: www.instagram.com/kindadating www.facebook.com/kindadating www.twitter.com/kindadating Follow Natasha Chandel: www.instagram.com/natashachandel www.facebook.com/natashachandelofficial www.twitter.com/natashachandelofficial Follow Aisha Holden: www.instagram.com/aishasaysdance www.facebook.com/aishasaysdance www.twitter.com/aishasaysdance Follow Brooke Sorenson: https://www.instagram.com/brookesorenson https://twitter.com/brookensorenson https://www.facebook.com/brookesorensonofficial Follow Fabrizio Guido: https://www.instagram.com/fabrizioguido https://www.facebook.com/FabrizioGuido1/ https://twitter.com/fabrizioguido1 Follow Adam Pineless: https://www.instagram.com/adampineless Learn more about your ad choices. Visit megaphone.fm/adchoices
1 hr 21 min
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