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Amanda Dobler

@amanda_dobler

🫶Life is too short to not look (& feel) your best 🔥FAT LOSS & MINDSET COACH Let’s work together ⬇️
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Amanda Dobler’s Most liked posts from the last 30 uploads.

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⚠️ If you don’t learn these 5 skills, you’ll keep losing and regaining the same 10–20 lbs for the rest of your life: 1️⃣ A sustainable calorie deficit. Not another “be good till Friday, start over Monday” diet. 2️⃣ How to eat your favorite foods. Because cutting them out only guarantees you’ll binge them back later. 3️⃣ How to handle real life. Weekends, vacations, nights out - not just the weeks when life is perfect. 4️⃣ The bounce-back. You will slip up. The difference between staying stuck and finally breaking free is how fast you get back up. 5️⃣ Maintenance. Losing is one thing. Keeping it off without tracking forever? That’s the skill almost no one teaches you. 💔 If you don’t master these, you’ll stay in the loop you’ve been stuck in for years. That’s why I built Fat Loss Formula (FLF) - my 16 week coaching program where you’ll finally learn the skills to lose the weight and keep it off: ✨ Direct daily access to me through text + voice notes - real-time support when you need it most ✨ Live coaching calls where I walk you through strategy, mindset, and hot-seat coaching so you never feel stuck or confused again ✨ Personalized calorie + protein targets designed around YOUR lifestyle (not some cookie cutter BS) ✨ Detailed food audits + feedback so you know exactly what’s working and what to tweak for faster results ✨ Full access to the FLF coaching portal - every training, tool, and resource you need in one place to make fat loss simple and sustainable 🌍 Women of all ages, from their 20s to their 60s, all over the world - from New York to Australia - are losing weight inside FLF after YEARS of thinking nothing would ever work for them. This isn’t another diet. It’s the skill of fat loss and the skill of maintenance - so you never have to “start over” again. If you’re serious about finally ending the cycle, DM me FLF today. Let’s make this the last time you ever have to lose the weight!!!! #fatloss #fyp #fitness #weightloss #nutrition #coach #tips #fatlossjourney #skills #progress #healthy 2025-09-09 19:08:12 .. 155 -72% 2 -79%
Get the fk up and go act like the person you always say you wana become! #fyp #healthy #weightloss #fitness #workout #nutrition #transformation #discipline #motivation #mindset 2025-09-09 04:06:51 Get the fk up and go act .. 419 -24% 9 -7%
No one else is to blame for why you’re not losing the weight. No one is shoving food in your mouth. No one is setting you up to fail but YOU. Sure - your friends might drink every weekend, your partner might order takeout, your coworkers might push food on you… but if you’re not going to change your environment, then you HAVE to change your behavior. That’s exactly what we do inside Fat Loss Formula ➡️it’s identity, mindset, habits, and standards. Because let’s be real - how many Sundays have you woken up bloated AF, annoyed with yourself, promising that “tomorrow is a new day?” You “know what to do”… but you’ve been saying that for 5, 10, even 20 years. At what point do you admit you DON’T actually have this figured out? You’re smart. You’re successful. You’ve built a great life. But this ONE area? You keep tripping over the same excuses. Wake the f*ck up. Stop wasting time. Hire me. Join FLF. 🔥 DM me “FLF” and let’s go. #Fyp #fatloss #weightloss #transformation #mindset #motivational 2025-09-07 23:16:14 .. 300 -45% 3 -69%
I love food. You love food. And no!! You don’t need to give it up to get (or stay) lean. Frozen burrito with Greek yogurt and hot sauce?!?! Yup. That works. It’s one of my go to staples. No food shaming. No “that’s not clean” nonsense. Frozen food is totally fine. It’s about smart, easy upgrades that actually fit your life. Because fat loss isn’t about cutting everything out. It’s about learning how to eat what you already love - just in a way that works for you. Welcome to my world 🌎 Where we break every toxic food rule you’ve ever followed. Where we stop obsessing over what’s “allowed.” And finally build the habits that keep you lean for life. This is exactly what I help you do inside my 4-month coaching program: Fat Loss Formula. When you join, I have you track what you normally eat for your first week - Not to judge it (IDGAF - I’m not your mom)… But also… maybe let’s get a veggie in there daily, cool? 🥦😂 From there, we make small shifts. We keep the meals you love. We keep what’s easy. We just make it better for your goals - more protein, smarter portions, and habits you can actually stick to. That’s how this works. That’s how I’ve helped over 2,000 women drop the weight and keep it off. Women in their 20s, 30s, 40s, 50s, and 60s are signing up for FLF every damn day. Because they’re done wasting time and finally ready to do this right. This works. And you should probably hire me like… yesterday 🤪 DM “FLF” if you’re ready to stop overcomplicating fat loss and start living lean…. for real. LFG. 🔥 #fatloss #weightloss #fyp #healthy #coach #fatlossjourney #realfood #norestrictions #flexibledieting 2025-09-04 20:48:22 .. 449 -18% 6 -38%
You’re not getting lean or staying lean because you’re only “good” when life is calm. 
Anyone can diet when the fridge is stocked, the calendar is clear, and nothing gets in the way. But the women who stay lean year-round aren’t available to every craving, every invite, every excuse. 
They know how to hold their standards in the moments that actually matter - the weekends, the vacations, the birthdays, the late nights, the stressful weeks. Because staying lean isn’t about punishing yourself with the strictest rules. 
It’s about having boundaries that let you enjoy your life and stay in control. A woman who looks hot year-round isn’t chained to a meal plan. 
She’s learned how to navigate the moments that used to derail her. And until you learn that, you’ll keep wondering why every “plan” falls apart the second life gets good. When you’re ready to actually enjoy your life - the dinners, the trips, the nights out - and stay lean, hot and in control… DM me FLF. #fyp #fatloss #weightloss #healthy #transformation #coach #fitness #workout #mealplan 2025-09-03 18:34:43 .. 0 -100% 0 -100%
PSA: I know everyone’s leaning into fall rn…
but my summer? She’s just getting started. ✈️🌴 France + Ibiza are on deck, and I couldn’t be more excited- not just for the beaches, music, or late nights, but because I’ve built a body I want to live in. ❤️‍🔥🔥 That wasn’t always the case.
For years I slightly dreaded summer - or at the very least, was always stressed the fk out from it. I felt uncomfortable in my body, was always trying to lose weight, I was anxious with all the social plans bc I didn’t know how to handle myself around food and alcohol. 
I’d also breathe a sigh of relief when temps dropped because more clothes meant more hiding. And if you’re honest, maybe this was another summer where you thought, “thank G it’s cooling down so I can cover up.” But lemme ask you: 
How many summers are you willing to let slip away like that?
How many moments will you miss because you don’t feel at home in your own skin? You only get one life in your body.
Why would you settle for feeling uncomfortable in it? Inside my coaching world, I show women how to change that, not just to get lean, but to stay lean while actually living life. 
When I’m away traveling, eating, drinking, dancing until sunrise (hehe) I’ll be giving my clients all my strategies to enjoy it all without losing results. Because living life to the fullest feels a whole lot better when you love the body you’re living it in. 💌 DM me FLF to join my 4-month program that has already changed the lives of over 2,000 women and will change yours too. #fatloss #fyp #weightloss #transformation #fatlossjourney #summer #ibiza #sttropez #lifestyle 2025-08-27 19:39:44 .. 514 -6% 13 +34%
If you’re not hungry… don’t eat. Revolutionary, I know 🙃 Everyone’s out here looking for hacks, meal timing rules, “special tricks”... when the reality is this simple. Fat loss is hard because eating less is hard. 
So when your body is literally giving you the green light → you’re not hungry → why are you forcing food down?!!!?!?!?!? Not hungry = don’t eat. Stop making it more complicated than it is. #Fyp #fatloss #weightloss #healthy #fitness #discipline #workout #coach #transformation 2025-08-22 02:30:10 .. 284 -48% 5 -49%
My beautiful client lost 20 lbs in 14 weeks 🔥 May 12: 146 lbs. Today (Aug 19) 125.9 lbs. Original goal: 130… we flew past that weekssss ago!!!! She’s a full-time working mom in her 30s who used to live in the all-or-nothing cycle. Now?!?! She’s leaner, confident AF, and signed on for her next round of my 4 month coaching program (Fat Loss Formula aka FLF) before even finishing her first… because she knows this isn’t a “one and done.” Losing the weight is one skill. Keeping it off for life is another. And here’s the thing: it doesn’t matter if you have 5 lbs, 15 lbs, or 75+ lbs to lose. Fat loss is fat loss. The process works the same. But in order to lose weight sustainably, you must change your life. That’s why my clients don’t just lose weight - they transform everything. 💡 This isn’t for women who want another $99 crash diet. 💡 This is for women who are ready to invest, get daily access to me and my team, and actually learn the skills that keep the weight off forever. If you’re ready to stop starting over, DM me FLF right now. 🔥 REQUIREMENTS: Must be 21+ Idgaf where you live or what your dietary restrictions are (I mean I do care, but everything is personalized to what you need!) #fatloss #fyp #fitness #transformation #nutrition #tips #healthy #fatlossjourney 2025-08-19 23:56:07 .. 438 -20% 6 -38%
Food doesn’t make you fat. You make yourself fat. If you’re ready to become unstuck and wana lose the weight with a different approach (aka the only approach that works for life long fatloss) - DM me FLF. #fatloss #healthy #weightloss #fyp #nutrition #tips #coach #fatlossjourney #advice 2025-08-15 19:41:30 Food doesn’t make you.. 694 +27% 10 +3%
Which hard truth did you need to hear today? Your metabolism isn’t broken. You’re not lazy (I think, idk) you’re definitely not too far gone. You just don’t have the skills yet. And like anything else in life… skills can be taught, practiced, and mastered. If you want to lose weight for good, you need to stop relying on willpower and motivation (because wtf does that even mean if you’ve never had it?) and start learning the skills that actually make it sustainable: 🔹 How to stay consistent without obsessing 🔹 How to eat in a way that fits your real life 🔹 How to keep going even when progress stalls 🔹 How to stop second guessing every damn decision You may know what to do. But if you don’t know how to do it consistently, without spiraling, without quitting every time it gets hard - then no, you don’t know what to do. The faster you learn the skills, the faster the weight comes off - and stays off. When you’re ready to learn, I’m here. Dm me FLF and let’s chat. #fatloss #fyp #transformation #nutrition #fitness #discipline #weightloss #coach #fatlossjourney #motivation #mindset 2025-08-14 18:38:29 .. 211 -62% 0 -100%
It’s 9PM and I’m eating a piece of real bread. With real butter. Not “low carb bread.” Not some sad, dry, 40-calorie slice. The good stuff. Why? Because bread doesn’t make you fat. Eating after a certain time doesn’t make you fat. Your habits, behaviors, and mindset do. Right now, I’m about to get my period - so I know my body is craving more food. I know when it’s worth giving in. I know when to compromise. I know when to ride it out. That’s the difference. I’ve built the self-awareness, discipline, and flexibility to eat what I want, when I want and still keep 20lbs off for years (145 ➡ 125). I don’t count calories. I don’t restrict foods. I don’t “diet.” I have a healthy relationship with food and my body. No food guilt. No stress about “breaking the rules.” No starting over on Monday. This is the exact same skill set I teach my clients so they can stop obsessing over food, stop bouncing between extremes, and finally stay lean without giving up the foods they love. You can look good, feel good, eat the damn bread, and keep it that way for life. You just need to stop obsessing over the food itself… and start focusing on the habits, mindset, and behaviors that are actually keeping you stuck. When you’re ready to change your damn life, DM me FLF and Lfg. #fyp #fatloss #weightloss #transformation #tips #fatlossjourney #coach #cravings #fitness #lean #nutritioncoach 2025-08-14 06:31:30 .. 579 +6% 13 +34%
Easy chicken Caesar salad wrap 🥗🌯 chicken, lettuce, parmesan, dressing, and a high-protein wrap. Load it with veggies for more volume. I eat wraps, sandwiches, pasta - basically whatever I want and I’m 125 lbs year round. Not because I “got lucky” or have insane willpower… but because I have a system that works everywhere - at home, on vacation, at restaurants, on weekends. Most women do the opposite: they cut this stuff out, drop some weight, then gain it all back the second “real life” happens. That was me at 145 lbs avoiding bread, stressing over dressing, and binging the second I “messed up.” Inside Fat Loss Formula, I teach you how to: ✅ Eat the foods you love and STILL lose fat ✅ Ditch food guilt and all or nothing thinking ✅ Stop starting over every Monday Save this for the recipe. DM me FLF if you’re ready for the mindset + strategy that will keep you lean for LIFE. #fatloss #weightloss #fyp #recipe #healthy #transformation #WIEIAD #lunchtime #healthyrecipes #fitness #chicken recipes #easyrecipes #nutrition #tips 2025-08-13 01:07:23 .. 387 -29% 10 +3%
You’re doing a bunch of things that you think are helping you lose weight… but they’re actually keeping you stuck. 😅 Like… 🍬 Eating candy because it “has fiber” but you haven’t touched a fruit or veggie in days. 💦 Trying to sweat it out instead of paying attention to how much you’re actually eating. 📉 Obsessing over random details while ignoring the stuff that actually moves the needle. 🙃 Being more committed to “proving your way works” than admitting you have no clue what you’re doing. Fat loss isn’t about being perfect but it definitelyyyyy is about coming to terms with the fact that what you’ve been doing isn’t working… so my question for you is would you rather be right or lean?!?!! #fatloss #weightloss #fyp #transformation #nutrition #coach #fatlossjourney 2025-08-12 18:55:55 .. 406 -26% 3 -69%
The reason you keep losing and regaining the same 10 lbs?
You’ve never asked yourself the one question that guarantees you keep it off. Most women think the answer is finding the perfect plan.
So they chase: 
❌ Strict rules - “Never eat after 8pm.”
❌ Trends - “Pilates is the best way to get lean, right?”
❌ Meal plans - “Just tell me exactly what to eat.” And sure… maybe it “works” for a few weeks.
The scale drops.
Your jeans fit better. But the second life gets busy, you travel, or you just want something “off plan,”
it unravels because the way you lost the weight was never built for your real life. When I make decisions about my body, I don’t ask,
“Will this get me results fastest?”
I ask,
“Will this benefit future me?” ✅ Will this still work on my busiest weeks?
✅ Can I travel, eat out, and keep it up?
✅ Would I do this even when motivation is low? If the answer is no - I don’t do it. 
That’s why I’ve stayed 20 lbs down for years without living in diet prison.
It’s why my FLF clients lose the weight and keep it off even while traveling, enjoying weekends, and living their life hot AF. Stop asking, “What’s going to get me results fastest?”
Start asking, “Will this benefit future me?” DM me FLF and let’s build the version of you who never has to start over again. #fyp #fatloss #weightloss #healthy #fitness #motivation #discipline #nutrition #coach #workout #entrepreneur #bikinibody #summerbody #weightlossstory #weightloss #transformation 2025-08-12 18:37:03 .. 0 -100% 1 -90%
Willpower doesn’t mean shit when you… * Don’t have a plan for weekends, travel, or last-minute “drinks?” texts * Keep eating plain turkey and spinach all week just to blow it on Friday * Let the scale decide your mood (and your effort) * Are just guessing what’s actually working That’s why you keep starting over and not losing any damn fat!!!! 
It’s not discipline you’re missing - it’s a strategy that works no matter what your week looks like. That’s what we build in Fat Loss Formula. Few spots left. DM me FLF and Lfg! #fatloss #weightloss #healthy #transformation #fitness #coach #willpower #tips #fatlosstips 2025-08-08 18:30:03 W.. 0 -100% 3 -69%
When you actually know the SKILLS to lose weight (and keep it off)… You stop blaming summer, fall, holidays, or your busy schedule. You just THRIVE!!! Wanna know HOW? I’m teaching the 3 Skills you need to start losing weight NOW 👏 This is your sign - im hosting a FREE Zoom masterclass TONIGHT (Aug 6) Link in stories to join! Let me show you exactly how to lose the weight for good… And build a body + life you actually love. 💥 #fyp #fatloss #weightloss #healthy #fitness #results #transformation #fitness #workouts #lean #bikinibody #fatlosscoach #tips 2025-08-06 19:49:19 When you actu.. 0 -100% 0 -100%
Most women think binge eating is just a discipline problem.
But I know the truth because I lived it for nearly a decade. It’s shame.
It’s silence.
It’s smiling at lunch with your friends, knowing damn well you’re going home to finish what you “messed up.” It’s throwing food out - then digging it out of the trash. 
It’s swearing every night this will be the last time… for years. But it wasn’t the last time.
Until I made it the last time. No one gave me the blueprint. I created it.
And now I teach it. I’ve been binge free for over 8 years.
I’ve helped thousands of women stop the spiral, drop the weight, and rebuild trust with food - for good. This isn’t about being more perfect.
It’s about having the right strategy. And the right coach. 🖤 If this post hit you in the gut… it’s for a reason. DM me FLF and I’ll show you how we break the cycle - fast, for real, and forever. #fyp #fatloss #weightloss #healthy #fitness #transformation #coach #fitnessjourney #discipline #motivation 2025-08-05 19:59:57 .. 869 +59% 17 +75%
Everyone thinks you’ve got it handled.
You’re lean. You eat healthy. You go to the gym.
But behind the scenes? It’s a mental game every day. You either feel like you should look better by now 
or you’re working wayyyyyy too hard to maintain something that doesn’t even feel that good. This isn’t freedom.
It’s not confidence.
And it’s definitely not sustainable. You don’t need more restriction. 
You need a strategy that actually fits your life and still gets you results. That’s what we build inside FLF.
DM FLF when you’re done faking “fine.” And LFGGG. #fyp #healthy #fatloss #weightloss #fitness 2025-08-05 01:13:42 .. 0 -100% 0 -100%
You walking into dinner starving isn’t helping you. It’s hurting you. You think you’re being “good” by saving up all your calories but that’s exactly why you spiral. It’s why one drink turns into five. It’s why one bite turns into f*ck it. It’s why you wake up bloated, annoyed, and back to square one. This has nothing to do with willpower. This is a strategy problem. In Fat Loss Formula, I give you a real plan that actually fits your life. We don’t just talk about calories and workouts — I coach you through things like: ✅ What to do before a meal out ✅ How to make room without restriction ✅ What “staying on track” actually means (hint: it’s not skipping the bread) Because here’s the truth: There’s no “falling off” when you’re not on a restrictive diet to begin with. This is fat loss for real life. And it works every time … no matter your age, schedule, or cravings. You want to enjoy food, feel confident in your body, and stop restarting every Monday? Then stop guessing. Join FLF and I’ll show you how to actually get results — and keep them. 🔥 DM me “FLF” if you’re ready for your plan. #fatloss #fyp #nutrition #transformation #fitness #fyppp #tips #coach #fatlossjourney #diningout #healthyliving #discipline 2025-08-04 22:59:30 .. 488 -11% 8 -18%
If even one of these hit a nerve… comment “FIX” and let’s break the cycle for good. You’ll get 10 pages of no BS goodness walking you thru the exact toxic thoughts and habits holding you back - and what to do instead. Only if you’re ready :) COMMENT FIX AND ILL MSG IT TO YOU! #fyp #healthy #fatloss #fitness #transformation #coach #tips #summerbody #workout #discipline #motivation 2025-08-01 01:00:34 If even one o.. 311 -43% 49 +404%
10 Things That Are Quietly Sabotaging Your Hot Girl Era (And Why My Clients Finally Hire Me) Most women don’t hire me because they’ve never tried before. They hire me because they’ve tried EVERYTHING and nothing’s stuck. They’re smart. They “know what to do.”
They’ve read the posts, listened to the podcasts, tracked the calories, cut the carbs, tried to find “balance.” 
But at some point, they realize… ✨ Cravings are still running the show.
✨ Weekends are still wrecking progress.
✨ “Balance” is just becoming a free-for-all.
✨ They’re still spiraling after one bad choice.
✨ They keep saying “next week will be better.”
✨ Motivation keeps fading.
✨ And nothing actually changes. Sound familiar?!?! It’s not because you’re dumb. It’s not because you need more willpower… It’s because fat loss is a SKILL… yes a SKILL!! and no one ever taught you how to actually build it. That’s why my clients hire me.
 Because they’re done just knowing what to do and ready to finally do it, consistently, with support that holds them to a higher standard. If that’s where you’re at… you’re exactly who I work with. #fatloss #fyp #nutrition #healthy #weightloss #hot #beauty #standards #growth #fitness #motivation #glowup #beautiful #transformation #tips 2025-07-31 00:19:22 .. 745 +36% 10 +3%
If you want to look hotter, you need to eat better. I don’t know many women living off processed crap who actually love how they look. And if you do want to love how you look? Start eating more whole foods. Start fueling your body like you care about it. If you want to look more toned? You probably need to lose fat. If you want to feel more confident? Stop dragging around 10, 15, 20 extra pounds you’ve been swearing you’re “about to” lose for years. This isn’t for the woman who’s fine where she is. This is for the woman who keeps saying she wants more… but keeps doing the bare minimum to get it. You don’t need a new goal. You need to actually follow through. And no, this doesn’t mean giving up your social life or eating bland af food all day. It means learning how to eat, move, and live in a way that actually matches the body and confidence you say you want. Change your goal or change your habits. Simple as that. #fatloss #fyp #healthy #weightloss #nutrition #beauty #healthyskin #glowup 2025-07-30 02:30:27 If yo.. 900 +64% 24 +147%
You say you know what to do.
Cool…So why are you still starting over every Monday? Let’s get honest:
💥 Knowing isn’t the problem.
💥 Applying it under pressure is.
And that is a skill - not a rule, not a meal plan, not more motivation. So before you tell yourself “I’ve got this” again…
Take this mini quiz. 
👉 Most people flunk.
Not because they’re weak.
But because they’ve never been taught how to think through these moments - without spiraling, restricting, or starting over. Inside FLF, we don’t obsess over what’s “right” or “wrong.”
We focus on what’s worth it, what’s not, and how to decide without guilt or chaos. If you’re done winging it and ready to lose the weight and actually keep it off this time…
📩 DM me “FLF” and I’ll show you how. #fyp #fatloss #weightloss #healthy #coach #fitness 2025-07-29 19:20:00 .. 0 -100% 1 -90%
Im just like you. Sometimes I’m impulsive with what I purchase. Sometimes I overeat. Sometimes I do things I know I shouldn’t andddd I do them anyway. (Like ordering Seamless for every. single. meal. yesterday.) But I don’t spiral. I don’t start over. I don’t let one weekend undo everything. Because I don’t operate from rules - I operate from standards. I don’t “go off plan”… because I don’t live on a rigid one to begin with. I’ve built a baseline I can trust. One that holds me when life gets messy. That’s the difference. That’s why I bounce back - fast. And THAT is what most women are missing. It’s not about perfection. It’s not about restriction. It’s about building a life that can actually hold both. So let’s cut the BS: If you’re constantly YOLO’ing every weekend - overspending, overeating, under-moving - you’re not “living your best life.” You’re just avoiding the version of you you say you want. And on the flip side. - if you’re obsessing over every dollar, every calorie, every social invite - you’re not “disciplined.” You’re just scared. Everyone screams “balance.” But most people have nothing to show for their version of it. And let’s be honest…. I’ve never met a woman who’s truly happier fat and broke than she is lean, rich, confident, and in control. Inside Fat Loss Formula, I teach you how to create that control. → You’ll build structure you actually enjoy living by → Learn how to handle weekends, vacations, and real life without starting over → And finally feel like you’re in charge of your body, your food, and your future This isn’t just fat loss. It’s standards. It’s ownership. It’s the foundation that keeps you hot long after motivation fades. If you’re ready to build your baseline, DM me FLF to apply and LFG. #fyp #fatloss #weightloss #transformation #healthy 2025-07-28 23:08:41 .. 847 +55% 14 +44%
I’m not successful because I’m perfect.
I’m successful because I’m honest with myself.
Because I do what works.
Because I show up even when I’d rather… not. I don’t follow some perfect routine.
I don’t try to be the loudest in the room.
And I don’t perform just to look like I have it all together. I know what matters. I keep my standards high.
And I stay consistent - even when it’s unsexy. (Which is most of the time.) That’s what I teach.
Not a one size fits all plan. 
Not a checklist. 
But how to lead yourself in a way that actually fits your life and actually lasts. The women who work with me don’t all live the same.
They don’t all eat the same.
They don’t all train the same. But they succeed - because they stop trying to be perfect and start learning how to be themselves with structure. That’s the difference.❤️ #fyp #motivation #coach #healthytips #nutrition #healthyeating #discipline #confidence 2025-07-25 18:49:41 .. 4,709 +759% 36 +270%

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