Catalyst Dietitian - David Bryant
Advanced Sports Dietitian :)
PARATRIATHLETE on track for TOKYO2021 SERVICES AVAILABLE:
WEIGHT LOSS
Practical and achievable meal plans. Healthy recipes.
COVID19: ONLINE Nutrition Plans & Support Available
Providing practical nutrition plans and dietary advice that is individually tailored to your lifestyle and training demands. CORPORATE HEALTH AND NUTRITION
Health and nutrition review of Employees and work environment. SEMINARS FOR SPORTING CLUBS AND INTEREST GROUPS
Enlightening presentations specific to each sport
SPORTS NUTRITION
Race specific
๐ป
Tomorrow, 26th July from 5am - 10am, 6PR Perth radio will be broadcasting from the WAIS building to kick off the Paris Olympics!
Patrons are encouraged to walk over the eastern concourse to watch a bit of live radio and help us show support for our Aussie athletes. The gate between HBF Stadium and WAIS will be open from 6am, but patrons can walk around the building beforehand.
Inside WAIS
โThe pessimist complains about the wind; The optimist expects it to change; And the realist adjusts the sails.โ ๐ฅน
A broken collarbone racing in ๐ด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ after another bike swerved across the road whilst putting their feet into shoes, taking me out. Nowhere to go. Crashes happen. I was thriving over in Europe learning my race craft, finally feeling like I belonged again against the worlds best, until it all changed in an instant ๐ด
As I go into surgery today back in ๐ฆ๐บ, Iโve been pretty pessimistic the past week. Yet as the days have passed I am becoming more optimistic on how we can tackle the road ahead, thanks to the amazing support Iโve received getting me home and all booked for surgery within days. By the time I was back from a Welsh hospital ๐ฅ , my flight home thanks to & was already booked on the best possible route โ๏ธ.
From seeing the outpouring of raw emotion from teammates post race ๐ฅน, to having coaches and support staff by my side putting my socks on, packing my bags, buttering me sourdough and even helping me shower, it has been amazing and as I always say when racing, forever grateful โบ๏ธ
The personal messages Iโve received from Paralympic & Olympic athletes from various countries, sports, competitors & Paratriathlon classes all over the world ๐ has been heartwarming ๐
Iโm back at ๐ก in the most supportive environment possible to bounce back and thrive over the next 8 weeks ๐๐ปโโ๏ธ
To my beautiful wife, gorgeous kids, family & close friends ๐, you mean the world to me ๐ฅฐ
โSometimes the wrong ๐ leads you to the right station ๐ซ๐ท โ
๐ฅ The Race Nutrition Report, ๐ฅ place Besancon ๐ซ๐ท Paratriathlon World Cup ๐จ๐ผโ๐ณ
โฐ Another arvo race at 215pm, I think Iโm getting the hang of this?!? โ
๐ฅ 7am French baguette with Nutella of course! ๐ฅ
โ๏ธ few brews across the morning ๐ฉ
๐ฅ 9am yoghurt ๐ฅฃ to settle the bowels and protein distribution ๐ช๐ป
๐ฅช 11am early lunch, another French baguette with goats ๐ cheese ๐ง
๐ฅ 1pm Pain au chocolat, always feel so French saying it ๐ฉ๐ปโ๐ณ
๐๐ปโโ๏ธ 130pm Fryโs Cadbury Turkish delight post swim warmup, 40g of rocket fuel ๐
๐ Raceโฆ. Good swim, big wattages on the bike & a run to back it up thanks to optimal energy levels, 0๏ธโฃ gut issues โ๏ธ
โบ๏ธ Post race, 1L of Yoplait drink ๐ฅค 30g protein, + 80g carbohydrate ๐ฅฐ
๐ฑ Recovery tent bonus, beer ๐บ , local cheese ๐ง and French fries, the French just get me ๐ฅน๐คฃ ๐
๐ฝ๏ธ Solo diner, French ๐ Brasserie, huge local oysters, crispy whitebait, a lot of fresh bread and butter to top up energy stores, fish n chippies & a French Chardonnay ๐ฅ Nearly forgot the crรจme brรปlรฉe ๐ฎ
๐ด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ Onto Swansea this weekend, local black pudding? ๐
๐ฅ 2nd Place, Besancon ๐ซ๐ท Paratriathlon World ๐ Cup.
๐ฅ Merci Beacoup! Hands down the best race on the calendar, racing through 3 of the most quintessential French country villages on a rolling hilly course๐ฉโ๐พ
๐ช๐ป 2 races, 2 weeks, 2 silver medals ๐ฅ down and 2 weeks to go racing in Wales ๐ด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ and Canada ๐จ๐ฆ to come in this final push for Paralympic Qualification ๐ซข
๐ฅนBesancon holds a special place for me, it was my first ever World Triathlon Paratriathlon race way back in 2019 where I first met Elotik Pro Triathlon and .liam in the smallest of French hotel rooms ๐ฌ๐ผ ๐จ
๐ด 5 years ago I came 2nd to 2x Gold Medalist, ๐ฅMartin Schulz - Paratriathlon , fast forward 5 years, weโve both gotten about 2mins quicker on the course and weโre still in 1st and 2second place, albeit now dads to young kids as well ๐ผ๐ผ
โ
One of my better swim/bike/run races after a solid week of training to keep the consistency over this month of training and racing the world! ๐บ๏ธ
๐ How could you not like a race that provides local cheese ๐ง , French fries and beer ๐ป in the athletes recovery tent! โบ๏ธ
๐ฅ Stormflower Vineyard
๐๐ป Inside WAIS AusTriathlon
Brooks Running flew in the Hyperion Elite 4 yesterday running from 4th into 2nd on the run๐!
๐ฎ๐น โUbuntuโ, I am, because we are ๐ฅน
2nd ๐ฅ place at Taranto Paratriathlon World Cup ๐ซก
Came home from ๐ฏ๐ต last month with my tail between my legs in 7th place.
Regrouped back at home base at Inside WAIS ๐ก the past month relying on my close family, friends & team Elotik Pro Triathlon .
Positive signs yesterday from the tweaks racing on the Italian Naval ๐ณ๏ธ โ๏ธ base & had a great battle with ๐น๐ท & ๐ฎ๐ช.
One down ๐ฎ๐น , 3 to go ๐ซ๐ท ๐ด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ ๐จ๐ฆ this month on this journey to ๐ซ๐ท Paralympics.
๐ฏ๐ต Nana korobi, ya oki ๐ฃ as the Japanese say, Donโt give up, donโt give in ๐ซก
7th place in Yokahama, not my finest hour (& 12 seconds) of racing.
Back to base camp โบ๏ธ in Perth for a few weeks before a big expedition in June of racing ๐ช๐ธ๐ฎ๐น๐ซ๐ท๐ด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ๐จ๐ฆ.
๐จ๐ผโ๐ณ Being INTENTIONAL ๐ช๐ป yet FLEXIBLE ๐ง with your nutrition choices to maximise performance and recovery๐๐ป
The Stormflower Vineyard ๐ฅ race nutrition report, ๐ฅplace Turkey ๐น๐ท Paratriathlon World Cup.
Far too many athletes arenโt INTENTIONAL enough with their daily nutrition choices pre/during/post training and racing, compromising performance/recovery.
AND nutrition will never be perfect either, so itโs about being FLEXIBLE with your daily food choices/availability depending on the environment so that overall you are consistent each day.
315pm, race start ๐๏ธ ๐ฎโ๐จ ๐
3pm, 10 jelly beans (not blue or pink as my daughter wanted me to bring them back to ๐ฆ๐บ) ๐ญ
Small sips of sports drink ๐ฅค
230pm post swim warmup, Snickers Bar ๐ซ
12pm Turkish Woodfired Pita bread filled with cheese, tomato and patata ๐ฅ
10am Turkish Simmet ๐ฅฏ with stringy cheese. Washed down with Ayran drink ๐ฅ
9am, Turkish Coffee x 2 โ๏ธ
8am, brekky boofay, various pita and flat breads with cheese. Bit of yoghurt, good for the bowwwels ๐ฅช
730am, jog ๐
7am, coupla cold brews โ๏ธ
Sleep ๐
8pm, Lahmucan, Turkish pizza ๐ง ๐
๐ฟ , ie flat bread topped with small amounts of lamb mince, herbs, veg and spices ๐
Will race nutrition look a bit different next week in Tokyo ๐ฏ๐ต for the World Series paratriathlon race?
You bet!
But the concepts will be the same through being INTENTIONAL and FLEXIBLE with the food choices available ๐ฃ We should get sushi Carol ๐ฑ!
BELIEVE! โฆ Said my lovely wife, support team & Ted Lasso ๐ 2nd ๐ฅ place at the Turkey Paratriathlon World Cup, justifying the quick trip there & back in less than a week โ๏ธ ๐ As always improvements and learnings from the race, such as Ayran ๐ฅ (salty yoghurt drink) being a great pre and post race drink ๐ฅค ๐คฃ Back in Perth for another week before the big World Series race in Yokahama ๐ฏ๐ต We should get sushi Carol ๐ฃ
๐จโ๐ฉโ๐งโ๐ฆโIslands in streamโฆ and we rely on each other, ah haโ ๐
๐ฅน And boy have I relied on a big support team of coaches & support staff the past 6 months to be a better athlete on & off the track to nab 3rd ๐ฅ at Devonport Paratriathlon World Series race on the weekend. ๐๐ป
๐จ๐ผโ๐ณ Stuck to the recipe of completing the final prep with a week in Tassie surrounded by my amazing family, friends & local produce & as a result thrived on race day securing crucial points towards Paris 2024 qualification ๐ซ๐ท Forever grateful ๐๐ผโโ๏ธ
๐ have just announced a huge 20% off SITEWIDE, happening right now for the leap year, get in quick because the sale will only last for 29 hours! Hereโs your chance to let rip in the new Hyperion Elite 4, their fastest ever shoe ๐
Go Iona!!!!
๐ฅ place at Oceania Paratriathlon Championships on the weekend. Good points towards Paris ๐ซ๐ท Paralympic qualification & plenty learnt in prep for Devonport World Paratriathlon Series race next month. Good early signs breaking in the new P5 ๐ฒ thanks to & the Hyperion Elite 4 ๐ ๐ฅ
๐จ๐ผโ๐ณ The Stormflower Vineyard ๐ฅ Super Saturday Fueling Report, 125km ๐ด 5km ๐ 2km ๐๐ปโโ๏ธ
โItโs a choice not a sacrificeโ.
8th at Paratriathlon Champs yesterday. An aberration of a performance after having an amazing opportunity in Europe the past 2months. Forever grateful for the support near and afar and so special to have my family on deck in Spain ๐ช๐ธ Truly grateful ๐๐ป ๐ค Bring on
๐ซ๐ท The ๐ฅ Race Nutrition Report ๐จ๐ผโ๐ณ
โ
5th Place at Paris Paralympic Test Event ๐ฅ
๐ฎโ๐จ A few adversities in the past 2 weeks which we wont go into, as all we really want to hear is the fueling report ๐ฅน but a step in the right direction and an invaluable experience testing the challenging bike ๐ด course which had it all ie the sights, cobbles and wobbles ๐ชจ
๐ด4am, โItโs a duathlon due to poor water qualityโ ๐คฃ
๐ฅ 5am, Nutella baguette and cold brews โ๏ธ at the hotel as the brekky buffet wasnโt open ๐จ๐ผโ๐ณ
๐6am, EBike to race sight, 2x Choc rice bars ๐ซ
๐ง 7am, Sip ๐ฆ
๐๐ผโโ๏ธ 8am, Run/Bike/Run ๐ฒ
โฑ 9am, 1L Yoplait Yoghurt Drink (when in Paris) ๐ฅ and 2 slices of leftover pizza ๐ from dinner (what a clever idea) ๐ค
๐Grazed all day, the highlight being a French baguette salmon roll, large flan ๐ฎ and sparkling for 6euro on way home! โ
๐ Based back in Girona ๐ช๐ธ until the World ๐ Champs late September with ,bring it on ๐ช๐ป
๐ป Enquire within for an online nutrition consult ๐ง๐ผโ๐ป
๐จ๐ผโ๐ณ The Stormflower Vineyard Race Nutrition Report ๐จ
๐ง 6th Place at Swansea ๐ด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ World Paratriathlon Series, which turned into an AQUATHON ๐๐ปโโ๏ธ ๐๐ผโโ๏ธ due to dangerous winds ๐ฌ Not ideal from a points (25% points reduction) & no bike ๐ด to unleash but good signs of progress in the swim/run โ
โ๏ธ 8am, French press.
๐ 9am, one thing we take for granted in ๐ฆ๐บ with ๐จ is always having a fridge! As our room didnโt have a fridge or toaster, peanut butter jam sandwiches ๐ฅช from good old TESCO, how British. Washed down with 2 natural yoghurts to settle the bowels.. โ๏ธ
๐ง 10am, Iced latte because well, we always have an iced latte mid morning (quick detour of the local markets foraging too ๐จโ๐พ ๐คซ ).
๐ง 11am, ran the gauntlet leaving cheddar cheese unrefrigerated overnight but made the captains call with .liam to not risk the sweaty cheese sandwiches & opt for peanut butter jam sangas again!
๐ฆ 12pm small sips of Lucozade.
๐ซ 1pm, Fryโs Turkish Delgiht, packing 40g of carbohdyrates just before the warmup swim!
๐ฌ 230pm Post Race, coke, jog cooldown, choccy milk ๐ฅ & a cheeseburger ๐ as that was the only offering on site & something is better than nothing from a recovery point of view to get some protein & cabrohydrates in post race.
๐ 4 weeks back in Perth back at base camp โบ๏ธ at Inside WAIS before we head back to Europe for the Olympic/Paralympic test event in Paris ๐ซ๐ท & then another training camp stint in Girona Spain ๐ช๐ธ with Elotik Pro Triathlon ๐ until World Champs late September .
๐๐ป Thanks to my support team on ground here with Triathlon Australia & my family back home. Youre a superstar ๐
๐ธ World Triathlon
๐จ๐ผโ๐ณ The Stormflower Vineyard Race Nutrition Report ๐ฅ
โ
5th Place at World Triathlon Montreal World Paratriathlon Series ๐จ๐ฆ
The first big of many qualifying races of 2023/24 to contribute towards Paris 2024 qualification.
โ๏ธ 6am, Cold Brew time, good old French press and coffee beans from home, such a handy travel companion!
๐ฅฏ 7am, with competition being hot for the toaster downstairs, opted for soft brioche buns with pb and jam in the room.
๐ฆ 8am, Sipping Bindi Nutrition Australia across the morning to prepare for the hot temp forecasted โ๏ธ
๐ 9am, pre race swim warmup, 2 LCM bars, choc chip cookie ๐ช dough flavour over here!
๐๐ปโโ๏ธ 10am, race start, not quite managing to make the front swim pack but the swim prep continues to progress in the Fiski Swim clear goggles.
๐ด Bike, on the Formula One Track ๐, a battle with Hammer ๐บ๐ธ in aero, averaging 44km/hr ๐
๐๐ผโโ๏ธ Run, Brooks Running ๐ offthebike in equal 3rd with Cordeiro ๐ง๐ท and Hammer ๐บ๐ธ who eventually ran away in the heat (apparent temp 36 and humid) trying to chase down Daniel ๐จ๐ฆ ๐ฅ.
๐ Post Race, with another race to come in Wales ๐ด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ, recovery was maximized trying to do the small things ie jog cool down, 600ml choccy milk, 600ml A***n yoghurt drink, whole pizza, protein drink, all before the massive 4km ride back to the hotel ๐จ๐.
โค๏ธ I truly love TRIATHLON as every race brings a new challenge and learnings. Looking forward to backing it up again this week in Swansea Wales for the 2nd World Series race of the Paralympic Qualifying Period. Expect a cool and challenging bike course! ๐ Missing my superstar wife ๐, kids and family doing a great job back home ๐ก
๐ฅ place at Yokohama Paratriathlon World Series Race yesterday, my first overseas podium โ
๐๐ปโโ๏ธ We made the trip for a hitout & to learn a few things pre Paralympic Qualification in July & with some positive and negative aspects of the race, weโll be better for it ๐
๐ธ
๐ฅ Busso was the Entree ๐, but Yokohama ๐ฏ๐ต is the Main ๐ฑ this weekend at the first international Paratriathlon World Series race for 2023 ๐ฃ
๐ธ
๐ฅ race nutrition report ๐พ []
๐ 20km TT, 44.9km/Ave, vital stats ๐ฅ []
๐ฅฏ 3 hot cross buns, โ๏ธ 3 cold brews, ๐ซ 1 Turkish Delight, ๐ฆ sips of pre race ๐ []
๐ (oh & 160 HR, 319w, 94rpm ๐ ) ๐ []
๐ธ epic pic, please get me in aero next time ๐
๐๐ผโโ๏ธ Sunday Long Run Ie Another week done โ ๐คต๐ผ
Canโt wait to represent team Paratriathlon Australia on home soil in April!
Triathlon Western Australia Inc is pleased to announce a new addition to the 2023 SunSmart Busselton Festival of Triathlon line-up! For the first time in the festivalโs history, we'll host the 2023 Oceania Cup Busselton and the 2023 Oceania Triathlon Para Cup Busselton! ๐
The 2023 Oceania Triathlon Cup will take place from 10am AWST on Friday, 28 April 2023. Australiaโs top elite and U23 athletes will compete over the Super Sprint Eliminator race in the race for ranking points ahead of the 2023 international season.
The 2023 Oceania Para Cup will take place from 7.30am AWST on Sunday, 30 April 2023. As a World Triathlon Continental Cup, the race will provide a crucial ranking points opportunity for Australiaโs top para triathletes ahead of the Paralympic qualification period starting 1 July.
These events provide an excellent opportunity for for WA locals to race on home ground, for Australian athletes to earn points towards a world ranking, and for all athletes racing to continue to develop and test their skills which is essential as we look toward Paris and beyond.
Read more ๐ https://www.busseltonfestivaloftriathlon.com.au/oceania-cup-busselton/
Event Schedule: https://www.busseltonfestivaloftriathlon.com.au/oceania-triathlon-cup-event-schedule/
Course Maps: https://www.busseltonfestivaloftriathlon.com.au/oceania-triathlon-cup-busselton-course-maps/
Western Australia - City of Busselton - SunSmart Department of Local Government, Sport and Cultural Industries Triathlon Western Australia Inc Triathlon Australia Oceania Triathlon World Triathlon
๐ฅ 1st win at a World Series Paratriathlon World Triathlon race in Devonport, capped off with doing it in front of my beautiful family of 4 for the 1st time ๐ฅฐ []
๐จ๐ผโ๐ณ The Stormflower Vineyard ๐ฅ race nutrition report โ๏ธ []
0530 6 pancakes ๐ฅ (Audrey wanted the 7th & 8th ๐ง๐ผ) + 3 cups of French press โ๏ธ []
0630 sip Bindi Nutrition Australia ๐ฆ
0700 LCM ๐ bar
0800 Cadbury Dairy Milk Fryโs Turkish Delight ๐ซ ๐
0830 Race Start ๐๐ปโโ๏ธ ๐ด ๐๐ผโโ๏ธ
๐ Very positive signs across the ๐๐ปโโ๏ธ๐ด๐๐ผโโ๏ธ thanks to Elotik Pro Triathlon, Inside WAIS , Triathlon Australia , a long process since 2018 to get to this position ๐๐ป
๐ฅ Bring on the build to Paris qualification ๐ซ๐ท
โค๏ธ
๐ฅ 1st win at a World Series Paratriathlon race in Devonport, capped off with doing it in front of my beautiful family of 4 for the 1st time ๐ฅฐ []
๐จ๐ผโ๐ณ The ๐ฅ race nutrition report โ๏ธ []
0530 6 pancakes ๐ฅ (Audrey wanted the 7th & 8th ๐ง๐ผ) + 3 cups of French press โ๏ธ []
0630 sip ๐ฆ
0700 LCM ๐ bar
0800 Fryโs Turkish Delight ๐ซ ๐
0830 Race Start ๐๐ปโโ๏ธ ๐ด ๐๐ผโโ๏ธ
๐ Very positive signs across the ๐๐ปโโ๏ธ๐ด๐๐ผโโ๏ธ thanks to , a long process since 2018 to get to this position ๐๐ป
๐ฅ Bring on the build to Paris qualification ๐ซ๐ท
โค๏ธ ๐จโ๐ฉโ๐งโ๐ฆ
All the best to Westside Christ Church Aquatic at the Open Water Nationals! Nutrition Ignition!
๐พ The Stormflower Vineyard race nutrition report ๐จ๐ผโ๐ณ []
๐ฎโ๐จ โItโs never โjust a sprintโ ๐ []
๐ 4 crumpets โ๏ธ 3 cold brews ๐ 2 LCM bars ๐ฆ 1cup of Bindi Nutrition Australia ๐ฝ pre race ๐ฅ []
๐ฆต High intensity, high carbohydrate demand with a PB bike split ๐ช๐ป []
๐ด 6th overall at Mandurah Triathlon Club state interclub champs for Stadium Tri-Club ๐ []
๐ท Focused Ninja Photography ๐ธ
๐๐ผโโ๏ธ โMost success can be boiled down to consistently doing the obvious thing, for an uncommonly long period of timeโ ๐ฅช
๐ฆ Pre cooling the core body temp & hydrating before high intensity summer ๐ sessions using Bindi Nutrition Australia ๐ง, in 2XU ๐คต๐ผ. Bring on W.A.R Ie Wednesday Arvo Ride, 230pm Perth City group ride ๐ด
๐จ๐ผโ๐ณ โA buffet brekky wonโt make an athletes race, but it certainly can break one!โ ๐ฑ []
๐ฅ The Stormflower Vineyard race nutrition report ๐พ []
๐๐ผโโ๏ธ4th at World Triathlon PTS5 Paratriathlon world championships ๐ []
๐๐ปโโ๏ธ Debut front swim pack ๐ฅน[]
๐ด Strong ride >300w/>40km ave []
๐๐ผโโ๏ธ Ran into 3rd in Brooks Running Hyperion Elites ๐, 18:09 nothing flash due to calf/hammy issues but what a month post bike crash ๐ฅ and not knowing if Iโd even make the start line๐ฅฒ THE END ๐ []
๐ค The juicy stuff ๐ฝ []
โ๏ธ 5am, โOi .liam ๐ are you awake, want a cold brew?โ โ๏ธ
530am, โOi Liam are you awake, do you want another cold brew? ๐ถ []
๐ฅ 6am, All the brekky buffet options in the world ๐จ, always intrigued what other athletes eat race morning, ๐ stuck to the tried and tested recipe, 4 slices of the plainest whitest toast ๐ with Nutella ๐ []
๐ง 8am, Sports drink slushie ๐ฅถ
๐ 830am, 2 x LCM bars, lashed out and went choc with rainbow sprinkles, not bhed ๐ []
๐ 9am, Caffeine gel, 80mg โ๏ธ []
๐๐ปโโ๏ธ 915am, swim the swim course (30degrees water temp) []
๐คต๐ผ 945am, its business time! ๐ฅ []
๐ฒ Bike, small sips of Bindi Nutrition Australia ๐ฆ Bot much due to optimal pre cooling/hydration status []
๐๐ผโโ๏ธ Run, hold on, wearing this secret headband Omius ๐คซ ! []
๐ Celebrations, Ayran yoghurt drink by the litre , salty, icy, creamy & delish๐ฅ๐
โ๏ธ Another 2 iced lattes with the Captain Liam ๐ฌ๐ผ
๐ฑBuffet Hotel Dinner ๐ฏ๐ต ๐ป โฆ this time a bit more exciting than the whitest plainest toast at brekky! []
โ๏ธ Fly home to ๐จโ๐ฉโ๐ง
๐ Baby Beau Patrick Bryant born 3 days later ๐จโ๐ฉโ๐งโ๐ฆ ๐
๐ธ
๐ 2 fruit ๐ฅ 5 veg ๐[]
๐ซ 2 cracked ribs ๐ค 5 staples in my head; ๐ด ๐ []
๐4 weeks out from the World Championships, my amazing team & family today, are the reason I came 4th in the world in PTS5 ๐ []
โฆ๐ฅนUnbelievable, what a month, never give up, topped off with coming home to my gorgeous girls and arrival of our new bub next week๐คฐ๐ปRace at 0900, Depart Dubai at 0240 โ๏ธ ๐ด THANKYOU
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