I'VE BEEN KEEPING A SECRET......

Name: I'VE BEEN KEEPING A SECRET...... | Open Video
Uploaded: 2024-06-17T19:49:14+00:00
Duration: 17 min 1 s
Description: HAPPY SUNDAY! It's time for me to share the secret I've been keeping! //Creative Commons Attribution Licence video (Reuse allowed)

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I'm excited to finally share the secret I've been keeping
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Hi friends, welcome back to my channel and a very special welcome if you're new here
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My name is Jen. I'm a certified weight loss and nutrition coach who has lost and maintained a 140 pound
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weight loss. And today I'm here to share a secret I've been keeping
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This is something that I've been working on for quite a while. It is finally ready and it came out even better than I expected
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So if you're excited to see what this is, give it a big thumbs up
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Subscribe if you're not. Turn your bell on. Because I upload five videos every single week and Sunday we always do kind of a fun video
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Down in the description box you will find nutrition coaching. I have been a weight loss and nutrition coach for about three and a half years
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I do offer personalized macros and calories. That is what I calculated for myself and followed to achieve my 140 pound weight loss and since
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have maintained that weight loss for over a year and a half
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I do also offer one on one coaching for questions, accountability, or just to talk with me directly
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Links, discounts to my favorite things and come follow and come join our Facebook group
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It's free, it's supportive and we would love to have you. So let's jump in to my surprise
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So for the last few months I've been working with a company called X-Tiles to create a
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nutrition and wellness planner. I'm so excited for this because this is a digital product which makes it extremely affordable
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easy to use. This is an all encompassing, complete nutrition and wellness planner
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What's great about this is it isn't a one time use. You can use this over and over again, year after year after year
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I wanted this to encompass everything I'm about. Everything I have done along my weight loss journey, resources that I have used, products
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that I've used to maintain, to lose and maintain my weight loss, what workouts I'm doing, recipes
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I use to get in my protein, to reach my macro goals, to follow WW
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I just have so much cram packed into this that I want to walk through it step by step
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with you. I want to show you what the planner looks like. We're going to go through each of the tabs so you can see what I've included in the planner
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And the best part about this is it is extremely, extremely affordable
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I'm talking under $20. Let's jump in to my nutrition and health planner
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Again, this is a digital product so it makes it really easy to use, very, very versatile
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And when you first receive your nutrition and health planner, this is going to be the main page that you're seeing
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Now the aesthetic of my planner follows along with the aesthetic on my nutrition coaching website
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If you didn't know, I do have a recipe website and I do have a nutrition coaching website
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as well as a free Facebook group. So I wanted my planner to have that same aesthetic, the vibes, the feelings of my websites
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I included my before and after photo just for motivation and so that you can see that
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if I can do it, you can do it. I also have all of my social media links
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Also, if you didn't know, I have three YouTube channels. I have this channel here, which is my main weight loss channel
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I have a nutrition channel where we talk all about nutrition. And then I have a beauty channel
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I am a makeup lover through and through, so I have a channel dedicated to beauty
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I also have my Instagram linked as well as my Facebook group and both of my websites
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Jen Clayton Nutrition, my nutrition coaching website and my recipe website, as well as
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TrainWell, which is formerly Co-Pilot Fitness, which is the app that I use for my workouts
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I have all of those links on the main page so that it's easy for you to just click and
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follow me on social media. I also wanted to tell you a little bit about myself and share a little bit of my back history
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talking about my weight loss journey over my entire life, how I've been overweight my
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entire life and some of the things that I implemented to get the 140 pounds off and
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of course maintain that now for well over a year. And then on the right, there's just some quick links to some of the different tabs
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in the planner. Like I said, we're going to go through each of the tabs so I can show you what's included
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So the first tab, the one that is really important to me is the nutrition tab
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Now this is the green tab at the top of the planner. There are several pieces to this
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So if you click on the green nutrition tab, it will open up the other tabs under nutrition
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And here I wanted to share with you some of the tips and tricks and things that I've done
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to lose and maintain my weight loss. Things like learning the difference between actual hunger and head hunger, focusing on
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protein, the 80 20 rule. That is what I have followed from day one as well as remaining consistent
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Again, if you follow me, you know that consistency was my word of the year in 2023
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It is something that I talk about regularly because it is the key to success because guess what
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Consistency leads to results, which leads to motivation and motivation is what keeps
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us going on our weight loss journey. So again, I just wanted to share some of my favorite tips and tricks
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Also under the nutrition tab, I wanted to include a healthy meal plan
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I also meal plan every single week. I meal prep every single week
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This has been instrumental in my weight loss. So I wanted to give you the tools to meal plan
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You can also track your food on this tab. You can track daily the food that you're consuming and the calories or even the points, the macros
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whatever information you want to input in that box and it will give you a running total
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of that points, calories, et cetera. I also included the recipes tab of the planner, which we'll go over here in a moment, as well
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as all four of the recipe eBooks that I offer. I actually created these eBooks a couple of years ago and each of them has 20 recipes
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I have breakfast, lunch, dinner, and snacks and desserts. Those are available on my nutrition coaching website
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And then lastly, like I said, I included some of my most popular recipes, the recipes that
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I have all the time, the recipes I've made over and over again, the recipes that you
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have said that you love and that are staples in your house
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This is going to just give you a quick rundown of all of the recipes that are included
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I have ideas for breakfast, lunch, dinner, and snacks, and there are 10 recipes per category
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So you're getting 40 recipes at your fingertips. All you have to do is click on ideas for breakfast, click on what breakfast recipe you're interested
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in and it's going to give you all of the information, ingredients, how to prepare the recipe, as
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well as prep time, difficulty level, and of course the calories. Now if you follow Weight Watchers or WW, you would just build this recipe in your Weight
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Watchers app and it'll give you your Weight Watcher points. And even if you follow calories and macros, you are still going to want to build this
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recipe because depending on the ingredients that you use, the number of servings you decide
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to get out of the recipe, that's going to change the macros and calories. So your best bet and really the safest bet is to build the recipe yourself in either
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the calorie tracking app that you're using or the Weight Watchers app. And then we have ideas for lunch
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And again, you're going to get 10 additional lunch recipes. These are the lunch recipes that I love that I've made over and over again
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And fun thing about lunch is you can also make these for dinner. So you're actually getting quite a few versatile recipes
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And then moving over to ideas for dinner, these are my top 10 dinner recipes
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And again, the ones that you guys say your family loves. And you can also interchange dinner recipes for lunch recipes
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And then under snacks, you're going to find healthy snacks and desserts. I wanted to include a little bit of everything
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These copycat cosmic brownies are one of my most popular dessert recipes along with these
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cinnamon sugar protein donuts. I love a good Snickers date, energy balls, everything you need for healthy snacks is
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under the snacks tab. So the nutrition tab is going to give you all of this very valuable information
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I get asked for recipes all the time because we need healthy recipes, things that are delicious
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that help us stay on track. So the nutrition tab is going to be a very valuable resource
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And then moving over to the health and planning tab, this is where I wanted to include some
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pretty basic workouts, things that I recommend to my clients that are beginning working out
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or have just started working out or are thinking about starting working out and just doing
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something that's going to burn some calories, build a little bit of lean muscle, maintain
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the lean muscle you have while you're shedding fat. These workouts you can do anywhere, in your home, in the gym, very little equipment is required
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And again, you can modify these to fit your fitness needs. I also included a couple of videos that I show my actual workouts in so you can see
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exactly what I'm doing in the gym. So there are several workouts here that include both your upper body and your lower body
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And then I do recommend for cardio, we don't need to be cardio queen
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So I recommend cardio average heart rate of 125 or higher about three times per week
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Your goal is to burn 250 active calories three times a week for a total of 750 or more
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active calories per week. I want to clarify about the average heart rate
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If you log a workout on your fitness watch, it will tell you what your average heart rate
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is, not the heart rate that you peaked at, not your lowest heart rate, but what was the average of that cardiovascular activity
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You want that to be 125 or more three times per week
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You don't have to spend hours doing cardio. It's better to have a balance of cardio and strength
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So I included a complete workout for you. Under health and planning, there's other aspects of health and planning
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One of them is a habit tracker. I love a good habit tracker. If you don't know what that is, it's basically starting with a habit and then building on
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that habit to build more habits. So let's say for example, that the first habit that you really want to focus on is eating
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breakfast within two hours of waking up. So you're going to make that a habit, put that into your habit tracker, and then we're
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going to stack onto that. So once you get in the habit of eating breakfast within two hours of waking up, maybe the next
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habit for you is to have a high protein snack before lunch and you'll continue to build
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habits and stack them until they become just natural things that you do day to day
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So in this habit stacker, there are some ideas that you can do. You can also change these to customize them for you
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It is by the week. So things like doing your exercise, reading 30 pages of your book, waking up early and
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walking 10,000 steps. And like I said, you can change these and customize them for you
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You can check them off as you complete them. And again, this is perpetual, so you can use this over and over again
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You can change this as you change and as you evolve. And then the last piece of planning is a yearly planner
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So this is going to walk you through month by month. You can include some action steps or some goals for the month
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Maybe your goal is to drink 80 ounces of water every day in the entire month of January
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or maybe your goal is to get in that 750 active minutes of cardio every single week in the
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month of January. And again, there's no date on this. So you can use this year after year after year
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You can list out what your goals are and check them off as you complete them
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Nothing is more satisfying than checking off goals as you complete them
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So the health and planning tab is all encompassing everything health, fitness, and planning for success
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And then that kind of piggybacks into the next tab, which is the weekly planner. So we talked about habits and we talked about yearly planning, but breaking your yearly
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planning down into smaller goals makes them easier to complete, which keeps you more motivated
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to get to those year end goals. So I wanted to include something that gave you weekly priorities
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So what are your priorities for this week? What is your focus
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What are a couple of things that you really want to focus on? And then as you do these things and new things come up for the days of the week, you can
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include them in the weekly planner and again, check them off as you complete them
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And then you'll see your week at a glance so that you can see how many times did I reach
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my goal of reading or working out? And then there's even a note section for you to put notes in, maybe things that you excelled
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at that week and maybe things that you want to focus on the next week
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And then as the weeks go on and the year goes on, you can look back at this and see all
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of the things that you were really successful with and the things that maybe you want to
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implement as a new goal, a new habit into the next week or the next month
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And again, this is perpetual so you can use it week after week, year after year
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It's really important for me to give you some book recommendations. I am very much into self-help
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I enjoy reading on things that are going to help me reach my goals. Whatever those goals are, weight loss, fitness, interpersonal communications, my marriage
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my friendships. I own every single one of these. I love these. These have been instrumental in my weight loss journey because losing weight isn't all physical
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It's all about being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional
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being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional
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being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional
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being emotional, being emotional, being emotional, being emotional, being emotional, being emotional
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being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional
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being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being
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emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional
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being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional, being emotional

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I'VE BEEN KEEPING A SECRET......

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