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Enter words that describe your post to find the most popular hashtags for Instagram
8,517,944 hashtags in our base now!

Instagram hashtags for anatomically, the, heebie, jeebies, root, runs, sliding, and, predominantly, participates, functioning, sciatic, determination, which, principally, composed

All hashtags are grouped on 30 from the most popular to the least popular.

Why all hashtags are grouped on 30?
  • 30 is the maximum number of hashtags that you can add at once in the description or in the comments to the post according to the rules of Instagram.
How to use 30 hashtags in one post?
  • 1st way: copy the group of 30 hashtags, insert them into the description of the post, save.
  • 2nd way: save the publication without hashtags, copy the group of 30 hashtags and insert them into the comment under your post.
When to publish hashtags? Is it possible to use always the same hashtags? - Important to know!
  • The hashtags must be added at the moment of publication in Instagram or immediately after it, because the hashtag's feed is chronological. An easier explanation: the sooner you add hashtags after the post's publication, the more persons see your post in the feed of hashtags selected.
  • Instagram doesn't like when you use the same hashtags from post to post. Even if the theme of your posts remains the same, you can always choose different hashtags, because there are various elements in the photo. For example, if all your photos represent nature, the hashtags shouldn’t be only "nature", but could be also " sunset", "flower", "sky", "spring" etc.
  • To get more likes, use more general hashtags. For example "cafe" instead of "Starbucks". The hashtags on more general topics are more popular in Instagram, they have more viewings of posts and more likes.
Total popularity of the set of hashtags
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Total popularity of the set of hashtags
to clipboard
to Hashtag manager
Copied to clipboard
Saved in your list of hashtags
Failure. Try again later.
To view hashtags
Quickly and free ‒ just enter your e-mail!
Sign up
  • Full access to Hashtag manager
  • Useful account statistics
  • Free registration in 1 click.
  • No phone, card or other personal data required.
Total popularity of the set of hashtags
to clipboard
to Hashtag manager
Copied to clipboard
Saved in your list of hashtags
Failure. Try again later.
To view hashtags
Quickly and free ‒ just enter your e-mail!
Sign up
  • Full access to Hashtag manager
  • Useful account statistics
  • Free registration in 1 click.
  • No phone, card or other personal data required.


Method of calculating popularity and how to use it.
  • On Instagram the popularity of a particular hashtag is equal to the frequency of its use.
    The frequency of use is the number of posts on Instagram with a specific hashtag.
    It follows from this that the popularity of a set of hashtags is the total number of posts of all hashtags included in the set.
  • The more popular a hashtag set is, the more likes and followers you can get from it.
    At the same time, the more popular a set of hashtags, the faster you have to add it to the description of the post or comment to it, because the feed of hashtags is chronological and posts on more popular hashtags quickly replace each other at the top of the feed.
How to understand and use color codes (red, orange, yellow)?
  • Red - High popularity - More than 10,000,000.
  • Orange - Average popularity - More than 1,000,000 and less than 10,000,000.
  • Yellow - Low popularity - Less than 1,000,000.

Top publications

  • Keep calm and listen jazz music

    #1, @maslennikov_evgeniy_saxophone, 2016.10.04, ♥

  • I have always been and will always be a year and form untidy

    #2, @renatko1, 2017.05.14, ♥

  • You know your bae loves you when he ll go to Starbucks with you even though he hates it. lol I love you baby

    #3, @kawaiixspectrum, 2017.01.30, ♥

  • no matter where the money came he was he said the man!

    #4, @eliasroeper, 2017.05.14, ♥

  • LEGION RUN Tavo Muz.

    #5, @matteotavo, 2017.05.13, ♥

  • Polishing this GORGEOUS custom piece for a client. A labour of love! We started by sourcing the custom opal and perfecting the design and production over many messages. I love working like this with my clients. We usually end up being friends:)

    #6, @sarahhughesinstagram, 2017.05.19, ♥

  • SOAP DISPENSER-Show me your elledecor shade

    #7, @eveandalexa, 2016.11.03, ♥


    #8, @lovable.ellie, 2016.11.24, ♥

  • .fm

    #9, @tylerharwood, 2012.12.31, ♥

  • t.

    #10, @tylerharwood, 2012.12.07, ♥

  • :D

    #11, @jeessycaar, 2016.12.17, ♥

  • And how is your Friday going

    #12, @belu32, 2017.03.24, ♥

  • Hope to do a handstand soon:).angeles.pole.artyomov

    #13, @mila.vollmond, 2017.05.07, ♥

  • Believe in yourself Happy Friday

    #14, @beyaz.tasarimevi, 2017.05.26, ♥

  • Happy new year/ С Новым годом Christmas tree- buy a 3D model you can follow the link/ купить 3D модель можно перейдя по ссылке- http:/3ddd.ru/3dmodels/show/christmas tree 14

    #15, @and_3d_models, 2017.01.02, ♥

  • Concrete hanging lamp FAVO tria- buy a 3D model you can follow the link/ купить 3D модель можно перейдя по ссылке- http:/3ddd.ru/3dmodels/show/concrete hanging lamp favo tria

    #16, @and_3d_models, 2016.12.14, ♥

  • Christmas mood came to our house  

    #17, @smisitelj, 2016.12.23, ♥

  • I didn t know who I am,before I start to learn to love myself the way I am at this present moment

    #18, @ivelinadi, 2017.07.19, ♥

  • Breakfast for champions

    #19, @ivelinadi, 2016.09.30, ♥

  • If you don t have a fitness vision board then I cannot recommend this enough. Put it somewhere you can see every day with a picture of your ideal physique. Let s see yours

    #20, @motivatemeuk, 2016.09.11, ♥

  • If you are eating with the intention of getting shredded bagels are a bad choice. A plain bagel without any sort of spread or topping is already high in calories most of them coming from carbs. A plain bagel can contain up to 300 calories and 61 grams of carbohydrates before you add any sort of spread! It is best to avoid bagels all together if you are trying to get shredded opt for grains sources like quinoa, brown rice, and oats instead

    #21, @motivatemeuk, 2016.09.04, ♥

  • It s reasons like this why I love what we do. Everyday we are helping people get fit and healthy. inspiring a healthy lifestyle change across the world

    #22, @motivatemeuk, 2016.09.04, ♥

  • And another one

    #23, @nyanpashka, 2016.08.31, ♥

  • mood by

    #24, @sashakishko, 2017.07.20, ♥


    #25, @merouane_fitness, 2017.01.17, ♥

  • s

    #26, @mmart01, 2017.03.12, ♥

  • Party

    #27, @milakhour, 2017.05.20, ♥


    #28, @lifetravelers23, 2016.04.05, ♥

  • Next wip What do you think about this

    #29, @princessroyalart, 2017.07.09, ♥

  • Black and white

    #30, @katarzyna_kokosz, 2017.06.15, ♥

  • Grey for Sunday and

    #31, @cocho_by_olgaidzik, 2017.07.23, ♥

  • don t just settle make sure the person with and you to many and

    #32, @love_hurts94, 2017.07.26, ♥

  • Wake up with determination, go to bed with satisfaction. Be great, if you can.(If you can, then you must;) Do you live at your fullest capacity;)

    #33, @missmcduck, 2017.08.05, ♥

  • This is a that s for

    #34, @notamass, 2017.04.25, ♥

  • Breathe ASM 150 yards of fabric today!.asm will be making pillows, wall panels, perhaps a valence, and a headboard soon.

    #35, @breathe.asm, 2017.03.18, ♥

  • There s a storm a brewing!

    #36, @_irena_pen_, 2015.03.13, ♥

  • Water

    #37, @kaka_and_nico, 2017.01.08, ♥

  • Yesterday makes it exactly a year since I graduated from uni like every single person that s been to uni, I was literally dragging myself across the finish line, but I made it and I m so glad I did! One of the most important relationships you will experience in life is your relationship with yourself. Self-Love builds the blueprint for all your other relationships. Learn to love yourself, respect yourself and to trust yourself and you ll learn to look for those qualities in the relationships you form.I m just a young grad trying my best to carve out my future, but one thing I know for sure is that investment is everything. Not just going to uni and getting a degree in the hopes of getting a decent job- but investing in your spiritual, emotional, mental and physical health. Always treat yourself like someone you love. I do and it feels awesome

    #38, @tashmulaa, 2017.07.19, ♥


    #39, @best.friend.sj, 2016.11.26, ♥

  • Bffs.

    #40, @best.friend.sj, 2016.11.17, ♥

  • Incredible view you can see the sun in the last of day

    #41, @tammam_hindi, 2016.07.20, ♥

  • Taksim Square by Night: Working late

    #42, @gshadrick.chakisso, 2016.02.02, ♥

  • Delicious

    #43, @czetyrkovska4, 2017.06.24, ♥

  • Christmas is coming m

    #44, @czetyrkovska4, 2016.12.18, ♥

  • Today, and I took part in the at

    #45, @sherryscribbles, 2017.08.13, ♥

  • Ain t no rest for the wicked

    #46, @sherryscribbles, 2017.08.06, ♥

  • Keeping my eyes on the prize are and I m

    #47, @bujuthebengal, 2017.04.26, ♥

  • Mesachie mountain was outstanding!

    #48, @sha_sharkk, 2017.07.12, ♥

  • Ride, ride, ride, come and vibe with me tonight

    #49, @blueyesofstars, 2017.05.11, ♥

  • What happened xDD

    #50, @tiffy_is_yours, 2016.12.25, ♥

  • A sleeping beauty

    #51, @catpucky, 2017.07.27, ♥

  • Mondayss. Time for weekend!

    #52, @captain_siep, 2017.03.20, ♥

  • After Christmas.

    #53, @captain_siep, 2017.01.01, ♥

  • Happy 100 Days to our little baby! Celebrating it the same way as our Baby Shower- Brazilian style! Meat, meat, more meat. and Enfamil

    #54, @jennyjk1982, 2017.07.30, ♥

  • Ya girl is 16. Its about time

    #55, @_devil.in.disguise_, 2017.09.07, ♥

  • High,young and proud and my MASTER

    #56, @fikretthecat, 2016.12.09, ♥

  • My weight has always gone up and down, much like a roller coaster or a yo-yo. I m working out 3-5x/week, making healthier choices and mindful of what I eat. Even though the scale says I m down the weight of a toddler, sometimes seeing photo comparisons put your hard work into perspective.

    #57, @julescham, 2017.09.04, ♥

  • omgggg!

    #58, @my.litle.cats, 2016.03.30, ♥

  • It s dangerous being free, but most come to like the taste of it.

    #59, @vdv_anke, 2017.10.06, ♥

  • Mommy and I while we sleep! I love my sweet mommy

    #60, @whinnie_pou, 2016.06.09, ♥

  • Perspectives

    #61, @ruthmbuechlmann, 2017.10.30, ♥

  • Part of economic influencers

    #62, @ruthmbuechlmann, 2017.10.14, ♥

  • Earth laughs in flowers Ralph Waldo Emerson

    #63, @raghad_roro_z, 2016.09.19, ♥

  • Mmmhhh.warm Whiskas

    #64, @luwi.the.cats, 2016.02.15, ♥

  • Proud auntie.

    #65, @tanml1973, 2017.06.30, ♥

  • Hey hey hey welcome to another new picture to me

    #66, @benzemaoussama, 2017.07.05, ♥

  • Nothing is too high for me to get!

    #67, @nelly.the.terrier, 2017.05.21, ♥

  • My humans got me a new toy that I can t seem to get.and then they leave it up high so I have to jump to get it! What is this thing!

    #68, @nelly.the.terrier, 2017.05.21, ♥

  • The more creative you are, you will know who you are

    #69, @phamuuyen, 2017.01.06, ♥

  • Hot oml tag your bestie

    #70, @my.lifejournal, 2016.08.28, ♥

  • Hello Baby. Comoestas

    #71, @moustafa_elboushi, 2017.02.20, ♥

  • I worked hard for this. There is no way back

    #72, @moustafa_elboushi, 2017.01.10, ♥

  • Lettuce& Alcapucci Carrot Bananas Tangerine Coffee Pre-workout meal before hitting gym.(Abs&delts)

    #73, @moustafa_elboushi, 2017.01.08, ♥

  • Life is short, live it. Love is rare, grab it. Anger is bad, dump it. Fear is awful, face it. Memories are sweet, cherish it. Today I am taking my life into my own hands. I am done asking for permission, I am following my heart and doing what I want to do.

    #74, @moustafa_elboushi, 2017.01.08, ♥

  • I worked hard for this,there is no way back

    #75, @moustafa_elboushi, 2017.01.08, ♥

  • Bright colours of autumn Any flowers are wonderful,aren t they I m usually full of the best feelings and emotions decorating my room with flowers. Flowers can brighten your living room,add freshness to your kitchen and even bring elegance to your bedroom. Flowers are a great way to make your life more colouful and brilliant.

    #76, @brovkina2012, 2017.10.22, ♥

  • Cockadoodledoo!

    #77, @panachepaws, 2017.11.21, ♥

  • Keep smiling, circumstances change and emotions are temporary. Hold your trust in God and you can do anything.

    #78, @autumnal.skies, 2017.11.15, ♥

  • Lazy Gosho

    #79, @goshigram.21, 2016.04.12, ♥

  • The eyes can tell everything

    #80, @goshigram.21, 2016.04.12, ♥

  • Summer in Greece

    #81, @anastasia_st_14, 2017.07.22, ♥

  • New PR- 130kg. 3 weeks without training legs at the gym because of injured knee.

    #82, @nikolay.terziev, 2018.01.05, ♥

  • The pursuit of success has no days off!

    #83, @nikolay.terziev, 2017.11.23, ♥

  • Having such a good time here Saltdalen with my boyfriend and friends Ta star81

    #84, @anesynnoveeee, 2017.04.25, ♥

  • Miss my boyfriend sooooo mutch

    #85, @anesynnoveeee, 2017.01.12, ♥

  • One World.

    #86, @fabio_cecilia, 2017.04.25, ♥

  • good evening!.

    #87, @fabio_cecilia, 2017.04.23, ♥

  • 46 min 28 les 10 bornes running

    #88, @jeromegrosson, 2017.12.29, ♥

  • Merry Christmas If I don t respond to your messages and emails right away, I m not ignoring you. I just need to catch up on a lot of work before January. See you next year!.

    #89, @gsvphoto, 2017.12.25, ♥

  • September Fitchallenge 30 9 2017

    #90, @_mariagraziadimarco, 2017.10.01, ♥

  • That left over killer ribeye becoming steak and eggs this morning!

    #91, @jonzup, 2018.01.06, ♥

  • The monthly specialty burger at Plan 9 Alehouse in Escondido! So good- yummy!

    #92, @jonzup, 2018.01.05, ♥

  • First trip down to dog beach in Del Mar in 2018 and stuck around for the first sunset of the year! Wishing everyone the best in 2018

    #93, @jonzup, 2018.01.02, ♥

  • 2nd to last sunset of the year- 5 hot air balloons coming in from Del Mar- caught three of them in this shot

    #94, @jonzup, 2017.12.31, ♥

  • Happy Friday it is Wine o clock!

    #95, @jonzup, 2017.12.30, ♥

  • Made it out in time tonight to catch the sunset- going to get some basketball in later

    #96, @jonzup, 2017.12.27, ♥

  • So next phase as I go into my food coma- Penny gives me the serious look for this photo as the fire gets going and game night begins

    #97, @jonzup, 2017.12.26, ♥

  • Steaks are done- 2008 Silver Oak

    #98, @jonzup, 2017.12.26, ♥

  • Cheers! Glenfiddich Single Malt Scotch Whisky 18

    #99, @jonzup, 2017.12.26, ♥

  • Love our Christmas Breakfast tradition before heading over to the Christmas Tree

    #100, @jonzup, 2017.12.25, ♥

  • Merry Christmas! kids aren t up yet, giving us time to have the breakfast prepared! Tunes are on- Have a wonderful day!

    #101, @jonzup, 2017.12.25, ♥

  • Side view on second picture- death by chocolate but with a peppermint/ peppermint bark spin on it

    #102, @jonzup, 2017.12.24, ♥

  • odeshi.com/damionlupo How a driven entrepreneur came back from catastrophic failure and the lessons he learned along the way.

    #103, @chodogwu, 2017.03.16, ♥

  • Please share to grow the fitness together Cool Comments lifestyle

    #104, @bestactivitytrackers.online, 2018.01.07, ♥

  • Smart pets www.enbucket.net Cool Comments lifestyle

    #105, @bestactivitytrackers.online, 2018.01.07, ♥

  • Stir Crazy www.enbucket.net Cool Comments lifestyle

    #106, @bestactivitytrackers.online, 2018.01.07, ♥

  • All in one rucksack www.enbucket.net Cool Comments lifestyle

    #107, @bestactivitytrackers.online, 2018.01.05, ♥

  • iPhone Mobile heat detector protection case www.enbucket.net Cool Comments lifestyle

    #108, @bestactivitytrackers.online, 2018.01.05, ♥

  • .vtn

    #109, @joelangolo, 2017.12.31, ♥

  • Ignore people that thinks they know more about you than you do.

    #110, @emiliaogell, 2017.11.11, ♥

  • those Positano sunsets-

    #111, @jmptravels, 2018.01.06, ♥

  • Focus on what YOU are best at and spend the time you need to figure that out! The hardest decisions we make are all the things NOT to work on.

    #112, @maddoggheatsleeve, 2017.10.27, ♥

  • Reach out for the fire in your eyes, glowing deep inside.

    #113, @monica.rona, 2018.01.04, ♥

  • As a mother i want to be humble enough to realize i haven t mastered it all Brave enough to keep trying and thankful enough to see the grace in it all.

    #114, @monica.rona, 2018.01.03, ♥

  • Life is beautiful ride.

    #115, @monica.rona, 2018.01.02, ♥

  • Polar bears very big and fluffy

    #116, @monica.rona, 2018.01.01, ♥

  • They Say Behind Every Great Man is a Great Woman but I Like to keep my Lady Beside Me Than Behind Me an plus I m still working on my Greatness!

    #117, @1beyond_average, 2018.01.09, ♥

  • Keep Your Chin Up, or the Crown Slips!

    #118, @1beyond_average, 2018.01.07, ♥

  • 2018 We Coming for More Size, Muscle, Protein,& Free Weights lol, Let s Go and Continue to be Great this Year People!

    #119, @1beyond_average, 2018.01.03, ♥

  • How I m Pushing Negativity Away All 2k18.Yea Change Can be Painful but Not as Painful as Staying the Same so this is how we end our workouts(135lbs)

    #120, @1beyond_average, 2017.12.18, ♥

  • Production meeting:) https:/venus-adult-news.com/sexy-hausfrau-im-alltag-eines-pornostars/ Kuss patti,

    #121, @dressing.dora, 2018.01.08, ♥

  • Be your best self.

    #122, @geo_gallegos, 2017.12.12, ♥

  • No days off

    #123, @geo_gallegos, 2017.10.07, ♥

  • Workouts have been lit lately- Hit chest with breh today and the pump was cray- What did you train today

    #124, @geo_gallegos, 2017.09.27, ♥

  • Cheat day

    #125, @geo_gallegos, 2017.09.11, ♥

  • Push up and core combination.

    #126, @dastrainingslager_berlin, 2017.12.27, ♥

  • Happy Christmas. A Christmas tree for man. The best idea of my son- cars on the tree.

    #127, @dastrainingslager_berlin, 2017.12.24, ♥

  • Gym Girls DM your pictures for a shoutout!

    #128, @gymgirlsverified, 2018.01.09, ♥

  • Check out and go follow the beautiful now DM for a shoutout!

    #129, @gymgirlsverified, 2018.01.09, ♥

  • Double tap for booty Goals DM for a shoutout!

    #130, @gymgirlsverified, 2018.01.09, ♥

  • Smile and Be happy DM for a shoutout!

    #131, @gymgirlsverified, 2018.01.09, ♥

  • Bikini Babe DM for a shoutout!

    #132, @gymgirlsverified, 2018.01.09, ♥

  • Oh my gosh! Go check out and follow the gorgeous now DM for a shoutout!

    #133, @gymgirlsverified, 2018.01.09, ♥

  • Go follow the beautiful and ripped now for more inspiration DM for a shoutout!

    #134, @gymgirlsverified, 2018.01.09, ♥

  • Motivation DM for a shoutout!

    #135, @gymgirlsverified, 2018.01.09, ♥

  • SLAY Go Follow now DM for a shoutout!

    #136, @gymgirlsverified, 2018.01.09, ♥

  • Go check out the beautiful now for more inspiration DM for a shoutout!

    #137, @gymgirlsverified, 2018.01.09, ♥

  • Go follow the two beautiful girls now for more inspiration DM for a shoutout!

    #138, @gymgirlsverified, 2018.01.09, ♥

  • Albert received Lexington Award of Merit in Grateful Appreciation for his Support and Contributions to Lexington the Deaf and Hard of Hearing Community on the Local, State and National Levels.

    #139, @peggyhlibok, 2014.06.22, ♥

  • We were hoping for some romance All we found was more despair

    #140, @irina_keks, 2016.12.29, ♥

  • We get together Oh, we get together But separate s always better when there s feelings involved If what they say is Nothing is forever Then what makes, then what makes, then what makes Then what makes, what makes, what makes love the exception

    #141, @irina_keks, 2016.09.03, ♥

  • I love help and motivate people. That s why I want to share with you my favorite motivational quotes. Because, why not 1. Life is 10 what happens to you and 90 how you react to it.- Charles R. Swindoll 2. If you can dream it, you can do it.- Walt Disney 3. It always seems impossible until it s done.- Nelson Mandela 4. There are no secrets to success. It is the result of preparation, hard work, and learning from failure.- Colin Powell 5. Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.- Pele 6. It s fine to celebrate success but it is more important to heed the lessons of failure.- Bill Gates 7. Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.- Albert Schweitzer 8. Start where you are. Use what you have. Do what you can.- Arthur Ashe 9. The secret of success is to do the common thing uncommonly well.- John D. Rockefeller Jr. 10. If you really want to do something, you ll find a way. If you don t, you ll find an excuse.- Jim Rohn What is your favorite quote Write it into the comment section. Photo:

    #142, @mrdavemes, 2017.11.02, ♥

  • It s been a rough year, and she s been through some bs.but we got through it. This coming year will be the best yet! Can t wait!

    #143, @beautifullycomplexed4, 2017.10.17, ♥

  • old rugby

    #144, @max_e_bruno, 2018.01.09, ♥

  • old rugby players

    #145, @max_e_bruno, 2018.01.06, ♥

  • E c h o s At the end of the day handstand are meaningless. Nailing a handstand itself is fun n all but it s the discipline(tapas) and concentration(dharana) we are cultivating during the process of acquiring freedom in this pose that gives it true meaning. Handstands are challenging and we have to work our arse off, coming back to this pose time and time again. They require specific strength and flexibility work in order to make them accessible and we have to build an unwavering amount of focus and concentration to stay in it and apply all the learnt knowledge we have gathered, over and over again. This discipline and concentration then echoes through other aspects of our life and is something that is required of all of us whenever we are learning any new skill, whether that s snowboarding, surfing, rockclimbing, diving, photography, painting, driving, a new job, a new relationship, it s the journey of it that makes it all worth while. Handstands are just the icing on the cake.

    #146, @laurahumphreysyoga, 2018.01.07, ♥

  • Wow.this is incredible.Your perfect helper for losing weight! CHECK the BIO LINK!(from my profile)

    #147, @8eautywithstyle, 2018.01.09, ♥

  • Everyone s hyped with the new year resolution thing. Which is ok, but.let s take a moment to be thankful. I m thankful for being alive for 365 days. They were full of al kinds of challenges, lessons, ups and downs, successes and failures. I m grateful for everything I ve been through and ready for the new chapter. New year, new possibilities! Enjoy!

    #148, @coachmuharam, 2018.01.01, ♥

  • Yes! Take a deep breath and realize the fact that no one else can duplicate you! Only you can be you. You are a unique masterpiece created with distinct potential, gifts, passions and abilities. Enjoy this fact and remember that you don t need, and shouldn t imitate any other. health

    #149, @coachmuharam, 2017.12.30, ♥

  • Nutrition101: The food we eat can fundamentally change how our body works.

    #150, @coachmuharam, 2017.12.29, ♥

  • From the amazing one!() Saving sleep up for when it matters When it comes to achieving your strength/physique goals we know how important it is to get our training& nutrition right. The following was 1 of 3 new stand out content of the week produced by our intern. To get in on the other 2& all the back issues be sure to join our free facebook group linked in my bio But what about sleep It s often forgotten or discounted as less important, but the truth is, to get the most from both your nutrition& training you want to get good quality& sufficient sleep. However, sometimes it can be tough to guarantee sufficient sleep each night. Maybe we have to work late, or are out one evening or simply just stay up too late watching YouTube. Can we do anything about this Now whilst it is generally recommended to: Go to bed& wake at the same times each day. Get 7-9 hours on average each night. Not everything is lost if you cannot achieve the above, sufficient total sleep is better than not enough sleep for the week. This is where banking comes in, simply put; you sleep more some days& less others, so for the week as a whole you bank sufficient total sleep. Whilst this isn t recommended to be done all the time, it is a great way to ensure you re not missing out on a tonne of sleep& thus experiencing all the symptoms of insufficient sleep(of which there are countless!). So next time you miss out on some sleep, or know you re going to miss out, make sure to make up for it, by banking sleep before and/or after. Remember to get the other content for the week& all back issues be sure to click the link in my bio& join the facebook group

    #151, @coachmuharam, 2017.12.28, ♥

  • Messing around and expressing my mad editing skills Some flashbacks from 2017 workouts, killing every rep. No days off! Are you ready for nailing 2018

    #152, @coachmuharam, 2017.12.24, ♥

  • () Energy systems 101 ATP-CP: During short, intense exercise a large amount of power needs to be produced thus creating a high demand for ATP(energy)& as the name implies, the ATP-CP system is the quickest way to resynthesize ATP(Robergs& Roberts 1997). To generate this rapid ATP, stored ceatine phosphate within skeletal muscle donates a P to ADP to produce ATP. In this system, no carbs, fat or O2 is used meaning that it is anaerobic with ATP regeneration coming solely from stored CP. Though the ATP-CP system may be the FASTEST way to resynthesize ATP, it is short lasted& muscular fatigue occurs rapidly due to the limited amount of stored CP& ATP within skeletal muscle. Therefore, this system is the predominant system during max exercise lasting 10-15s e.g. sprinting(Bogdanis1996). Anaerobic: When exercise continues longer than a few secs(usually 30s-2min), the energy to regenerate ATP is increasingly derived from glucose& glycogen stores(Pilegaard et al 1999).The increased rate of glucose-6-phosphate produced from glycogenolysis(breakdown of glycogen)& increased glucose uptake provides a rapid fuel source for a sequence of reactions leading to the formation of  pyruvate. Pyruvate can then be used for fuel as, for every molecule of pyruvate produced through glycolysis, 2xATP are produced(Brooks et al 2000). Again this process requires no O2, hence the name anaerobic& though less rapid than the ATP-CP system is still a more rapid way to regenerate ATP vs aerobic glycolysis(Greenhaff et al 1994) however the trade-off is that very little energy is produced(2ATP is nothing). Aerobic: As the most complex of the 3 systems, this system IS dependent on O2& begins after 2mins of exercise& is able to generate nearly endless amounts of ATP. ATP generation involves the processes of the Krebs cycle& electron transport in the mitochondria& unlike the first 2 systems, uses glucose, glycogen& FAT as fuel. However, due to its complex nature the aerobic energy system is very SLOW in generating ATP but produces LOTS of it at the end of the process with 36xATP created for every molecule of glucose broken down(Robergs

    #153, @coachmuharam, 2017.12.18, ♥

  • Quit and you might as well be dead. Said the great Bruce Lee. So it s either you believe in your gifts and the unique potential you were given and go after what you want, or quit and never know what you could ve achieved if you went out and chased your dreams. Make your choice, but remember that you were not born to live a mediocre existence.

    #154, @coachmuharam, 2017.12.15, ♥

  • Christmas came early this year! Swipe right for the recipe of the day. The sexy high protein PB pudding recipe. Nourish your temptation with this simple and guilt free delicious recipe! Enjoy!

    #155, @coachmuharam, 2017.12.13, ♥

  • Overtime, not overnight.

    #156, @coachmuharam, 2017.12.09, ♥

  • I m still alive over here. merry weekend to y all.I know it s been a bit since my last post.been dealing with some health issues but nothing I can t handle.this is the best present ever thank u this was awesome. and.this makes me extremely happy.y all be safe this weekend

    #157, @conquering_col, 2017.12.22, ♥

  • I wasn t going to post but I was so to be able to do pistol again.my leg is getting.this sure helps in getting it stronger.I hope u all enjoyed your Thanksgiving.have a wonderful keep and.

    #158, @conquering_col, 2017.11.24, ♥

  • I vow to make 2018 something spectacular! Starting with something I have neglected for a long time! ME!

    #159, @magnetic_mocha_maven, 2018.01.02, ♥

  • BACK at it Back& shoulders weight training is done! Lateral pull downs Machine T bar pulls Machine rows Dumbbell lateral raises Dumbbell shoulder presses Dumbbell rear delts. Upper body is on fiya!. Followed by 30 minutes of light cardio and meal prep- lean, ground turkey and a big a salad. Who else starts off the week weight training!.

    #160, @suzanne_davis_ifbb_pro, 2018.01.09, ♥

  • Accountability post. I m going to document the progress as a reminder of what works and doesn t. I currently have 4 of off-season fluff. This pic was taken after a heavy, weight training day PLUS a LEG-DAY breakfast with lots of water, so I look fluffier than normal(at least that s what I m telling myself). Maintaining strength, so we re still on target. Kill the fluff!

    #161, @suzanne_davis_ifbb_pro, 2018.01.07, ♥

  • To my Iron& Fitness Warriors 25 off Supps Sprouts Farmers Market. Time to stock up!.

    #162, @suzanne_davis_ifbb_pro, 2018.01.06, ♥

  • Weekend Warrior Powerlifting Practice Deadlifting off the floor. Warm up- 135, 6 reps 2nd set- 225, 3 reps 3rd set- 315, 3 reps 4th set- 405, 2 reps, 3 sets PLUS 3 sets of progressively heavy stiff-leg deadlifts and back extensions. DoubleClick and comment if you train on the weekend.

    #163, @suzanne_davis_ifbb_pro, 2018.01.06, ♥

  • FLEX FRIDAY! Working on building triceps. Triceps pull downs, 12 reps, 3 sets. Did you train ARMS this week

    #164, @suzanne_davis_ifbb_pro, 2018.01.06, ♥

  • It s Friday Laugh a little But really, why can t cupcakes be fat free and healthy tho The weekend is here. Stay strong peeps! You got this!

    #165, @suzanne_davis_ifbb_pro, 2018.01.05, ♥

  • LEG DAY Bish Tried out my new SBD knee wraps(thanks to my Iron Bro. Like they say, if you want to be the best, you gotta train like the best AND have the best Trainer. Warm up- 135, 6 reps 2nd set- 225, 5 reps 3rs set- 315, 2 reps 4th set- 405, 2 reps with new wraps- felt light Followed by LEG accessory work: LEG presses Hamstring curls Finish up with light cardio and meal prep(yep, I m dieting down, too). DoubleClick and comment if you worked out today.

    #166, @suzanne_davis_ifbb_pro, 2018.01.05, ♥

  • 2017 was a hella year! Earned top rankings in Powerlifting& IFBB Women s Physique competitions, gotta new job, met new people, visited new places. I set the bar pretty damn high. I have much work to do to top that in 2018! Plus, I need a travel connection(more travel in 18). Kudos to everyone doing BIG things in 2018. Let s go!

    #167, @suzanne_davis_ifbb_pro, 2018.01.03, ♥

  • My mantras for 2018. Eat well. Train hard Work hard Love hard Enjoy life more BALANCE is the key for 2018! Now off to the gym to train hard! DoubleClick and comment if you agree!

    #168, @suzanne_davis_ifbb_pro, 2018.01.03, ♥

  • BACK at it Back& shoulders weight training is done. 3 sets of 12 reps: Lateral pull downs Machine lateral raises Dumbbell shrugs Shoulder pull throughs Machine shoulder presses& Rear delts machine Finish up with meal prep for the week. Nice start for the 1st day of the year. DoubleClick and comment if you worked out today!

    #169, @suzanne_davis_ifbb_pro, 2018.01.02, ♥

  • Motivation Monday My best fitness& physique came when I was biking regularly. Soooo, I bought my 1st bike Trainer so I can begin biking in the mornings. Now to figure out how to install this Fire Stick to make indoor cycling fun. Hey, whatever works, DO IT!

    #170, @suzanne_davis_ifbb_pro, 2018.01.02, ♥

  • This is one my favorite warm up for leg day. Hip circle squat helps to activate your glute and I usually do 100 reps of this to maximize the blood flow into my quad and hamstring. In return I am able to push more weights with my squat and deadlift! I never realized that a proper warm up technique helps so much with your heavy compound move. Thanks for the guidance!

    #171, @stkp_fitness, 2018.01.08, ♥

  • Deadlift party powered by pre workout. Go get yours at

    #172, @stkp_fitness, 2018.01.08, ♥

  • Always chasing that pump. TGIF clothing.

    #173, @stkp_fitness, 2018.01.06, ♥

  • Do it! Drawing ends tomorrow:) 3 lucky winners will have a chance to win a box of fruitbar!

    #174, @stkp_fitness, 2018.01.05, ♥

  • Tate press. One of the best triceps routine, you can t cheat with this one. Don t have to go super heavy either, but focus on contraction. Here I was shooting for 20 reps 5 sets.0

    #175, @stkp_fitness, 2018.01.03, ♥

  • WINNER: 1) 2) 3)= New Years giveaway! In order to win: Follow me Like this post Tag 2 friends in the comment section. Drawing will be on the 01/05/2018(Friday). Each person gets one entry. 3 random participants will be chosen for 3 different boxes/flavors. Here we have- Apple Banana, Apple Strawberry, Apple Blueberries. fruit bars are made from the real fruits(no other ingredients or fillers are added), non-GMO, 4g fiber, gluten free and it s only 100 calories per bar!

    #176, @stkp_fitness, 2018.01.01, ♥

  • Stay tuned fitfam. I will be doing a giveaway at 12pm PST on New Year day! This is my token of appreciation to all the kind being whom has been supporting me on my fitness journey.

    #177, @stkp_fitness, 2018.01.01, ♥

  • My right arm out angled my left arm happy weekend and happy almost new year! What is your New Years resolution

    #178, @stkp_fitness, 2017.12.31, ♥

  • Haven t been sleeping well and I can feel the soreness all over my body. But for some reason I m getting stronger still, thanks to my coach Matt is like a walking dictionary when comes to bodybuilding.

    #179, @stkp_fitness, 2017.12.28, ♥

  • Today I received a box of goodies from these amazing energy fruit bar is only 100 calories a piece- made from the real fruits, high fibers, non GMO as well as gluten free and good for vegan! In the next few days I ll be posting some reviews for some of the flavors as I try them and I will also be doing a giveaway! So stay tuned!

    #180, @stkp_fitness, 2017.12.27, ♥

  • Leg day! I m so happy the gym is open today lol. First video- smith machine calf raises, I feel like I get more contraction doing standing calf raises than sitting down. Second video- low cable pull through for the glute, a strong and sturdy glute is important for supporting your squat and deadlift.

    #181, @stkp_fitness, 2017.12.27, ♥

  • Merry Christmas Eve! I wish Santa to grant me with more thickness and gains had to come for cardio on a rest day to make room for the Christmas dinner

    #182, @stkp_fitness, 2017.12.25, ♥

  • Challenge Photos have been uploaded! Starting point 167.4lbs/26 bodyfat I m ready to transform my body, mind and spirit. It s not just a physical journey! Let s get this overall health.and bad a body!

    #183, @fitlife4ever75, 2018.01.02, ♥

  • First video of the New Year! Let s Get Inspired! Let s Own 2018!

    #184, @fitlife4ever75, 2018.01.01, ♥

  • Top Pics:Before/Bottom Pics:After- challenge has come to an end. I slacked on my eating the final 3 weeks and it shows in my pics.but some progress is better than no progress so I am happy with where I am. I am so excited about the I know what mistakes I made and am dialing it in so that I can be more than ready to conquer my weaknesses. I have and the best ever. I m PSYCHED! Let s Get It Done!

    #185, @fitlife4ever75, 2017.12.30, ♥

  • You don t have to believe in me, because I believe in myself! I rule my life, and I live it by design. I m self motivated!.

    #186, @manuelmentality, 2018.01.05, ♥

  • Too much

    #187, @kurtlyness, 2017.12.25, ♥

  • Picture by: ≕≔≕≔≕≔≕≔≕≔≕≔≕≔≕≔≕≔≕≔ Tag your pictures with: ≕≔≕≔≕≔≕≔≕≔≕≔≕≔≕≔≕≔≕≔ Vit.O.Best Integratori per lo sport Shop Online 24/24 Presto i prodotti e sito web online 393271819177 ≕≔≕≔≕≔≕≔≕≔≕≔≕≔≕≔≕≔≕≔

    #188, @vitobestitalia, 2017.12.20, ♥

  • It is impossible to keep a straight face in the presence of one or more kittens

    #189, @milousworld, 2017.05.15, ♥

  • Would you take this leap of faith

    #190, @sensemotivation, 2018.01.06, ♥

  • Are you going to be a homeowner in 2018 If you need help with your credit contact us today. We can help. Call 404-783-8908

    #191, @impactlifenow, 2018.01.01, ♥

  • Aussies certainly have a way with words

    #192, @feel_the_positivity, 2017.12.14, ♥

  • Choose in comment and win braclet.

    #193, @naruvabraclets, 2017.11.12, ♥

  • the while I

    #194, @serium_delirium, 2018.01.09, ♥

  • A little late in the day- but I ve just recovered these gems Seeing in 2018 with a bang and reunion with my chicas!-.

    #195, @vickyhadleyfitness, 2018.01.02, ♥

  • One more day of festive snacks before the healthy eating starts hey snowy-.

    #196, @vickyhadleyfitness, 2017.12.27, ♥

  • Don t miss it! Offer ends on 31/10. Use code: RAFAEL for 20 off. Link in bio. Have a great weekend full of gains-

    #197, @rafael.physique, 2017.10.07, ♥

  • Nice seeing you bro My bet for tomorrow goes to Floyd for sure!

    #198, @rafael.physique, 2017.08.26, ♥

  • Be grateful for how far you come. Be a fighter not a quitter-

    #199, @rafael.physique, 2017.08.23, ♥

  • Another workout is been smashed. When things goes wrong, there is always room for improvement. Find ways to get better. Focus on getting there.-

    #200, @rafael.physique, 2017.08.15, ♥

  • Little treat to end the night-

    #201, @rafael.physique, 2017.08.09, ♥

  • New gear-

    #202, @rafael.physique, 2017.07.31, ♥

  • Smashed back today Starting fresh on Monday.-

    #203, @rafael.physique, 2017.07.23, ♥

  • USE CODE: rafael10 for 10 off! Thanks to for sending me out some of their products. Love the oreo protein-

    #204, @rafael.physique, 2017.07.05, ♥

  • After a looooong break it s time to get back on track. Stay tuned for more-

    #205, @rafael.physique, 2017.06.19, ♥

  • Finally weekend! Can t wait to kill next week Some of you are so disappointed for not having the results you expect to. Hard work pays off, so you better keep yourself motivated-

    #206, @rafael.physique, 2017.05.20, ♥

  • I ve been receiving a lot of questions lately asking for workout and dietary advice. Instead of answering to every single one of you individually, I ll be answering those questions in my posts captions so that everyone here can have access to those tips and advice! Of course, if any one of you has a very specific question I ll make sure to reply-

    #207, @rafael.physique, 2017.05.16, ♥

  • ⋆⋆⋆ Another day in ᖘαℛḯ∂ḯᏕε

    #208, @caprika, 2018.01.09, ♥

  • We won t be distracted by cσм℘αяiѕση if we are captivated with ℘υя℘σѕε. ⋆⋆⋆: ⋆⋆⋆: ⋆⋆⋆

    #209, @caprika, 2018.01.08, ♥

  • Oh how I ve missed this place. Forgot how much I fell in love with this part of the world!

    #210, @caprika, 2018.01.06, ♥

  • A great end to an interesting year, spent with family amongst the weird and wonderful exotics of Chiang Mai street market Wishing everyone a happy new year!

    #211, @caprika, 2017.12.31, ♥

  • Thank you for all your love and support in my Hope 2̺͆0̺͆1̺͆8̺͆ brings you all the love and blessings you deserve!

    #212, @caprika, 2017.12.31, ♥

  • Ᏸєαcᖺ ♭a♭ε

    #213, @caprika, 2017.12.30, ♥

  • Have I indulged the last few days ℋεℓℓ Ꮍєαн! If you can t enjoy yourself over Christmas without feeling guilty. You ve got problems Awesome sweaty session in a great non air-conditioned gym here in Lampang. Locals not sure if I m a he or a she(very much a she FYI.) And I got a Post Sets- definitely a first.

    #214, @caprika, 2017.12.29, ♥

  • Let day! When is the last time you took the time to do some glute strengthening. I know I ve said it but I will say it again, strengthening your glutes especially the glute med important especially you have knee problems or have had a knee injury in the past.

    #215, @bh_lifestyles, 2018.01.05, ♥

  • Shoulder, chest and core. Not my usual combination but whatever.

    #216, @bh_lifestyles, 2018.01.03, ♥

  • You can t stand still. Circumstances change under your feet. The world pushes against you. Time wears you down. You get weaker. Unless you make a choice. Choose to be stronger. Every day. Definr your goals, set check points, and advance. Be.

    #217, @strongerorweaker, 2018.01.04, ♥

  • We choose to use it with a vision n then comes the style n precision

    #218, @vividvibesonly, 2017.12.13, ♥

  • Determination As I sat in the river at the bottom of the waterfall in Bali. I reflected on my life and how so much of what I have achieved is the result of determination. A willingness to continue to keep growing regardless of what obstacles or challenges come my way, even when I doubt everything I am doing in my life. I keep going because deep down I know I am here on this planet for a purpose that is bigger than me. I know that the struggle and adversity that I went through was all part of a bigger plan for me to give back in a bigger way. If you might be struggling at the moment with something. Just know that around the corner is a breakthrough to take your life to a whole new purpose driven level.

    #219, @david_bentley_freedom, 2018.01.01, ♥

  • Nature is fuel for the soul. Numerous experimental psychology studies have linked exposure to nature with increased energy and heightened sense of well-being. Other studies suggest that the very presence of nature helps to ward off feelings of exhaustion and that 90 percent of people report increased energy when placed in outdoor activities. Combining nature with meditation, is not only good for your health, happiness and wellbeing. It also gives you more energy too. Find me: experience-selflove.com

    #220, @david_bentley_freedom, 2018.01.01, ♥

  • Freedom Freedom to me is being able to choose the country I want to live in and then seeing what adventures I will have and who i will meet along the way. The synchronicity always amaze me. What is freedom for you

    #221, @david_bentley_freedom, 2018.01.01, ♥

  • Oh, you lift heavy all the time How many reps can you squeeze out Volume Training Hitting the back squats again. 100 reps for 100 days. Let s get it!

    #222, @bisendra, 2018.01.04, ♥

  • The most important thing is to enjoy your life- to be happy- it s all that matters.

    #223, @bisendra, 2017.12.27, ♥

  • Ringing in the New Year with Consistency, Focus, and Determination:

    #224, @themindful0ne, 2018.01.02, ♥

  • Last day at home

    #225, @giuliapioggia_94, 2018.01.06, ♥

  • Thank you everyone, for all your beautiful comments and your beautiful vibes. Like I said, I m here to teach, not to divide, and I m more than happy to help you reach your goals, keep you motivated and guide you with all my knowledge. Thanks to all my people that support me everyday, I want you to follow me cause what I m exposing here for you is helpful and useful. More tips soon! Stay motivated! My girls stay tuned! And let s makes this happen together. PLEASE! DROP HERE QUESTIONS ABOUT YOUR FITNESS JOURNEY AND DIET, I WILL ANSWER ALL OF YOUR DOUBTS. Thanks to my photographer:.photography for this wonderful shoot.

    #226, @sinaikinyoun, 2018.01.09, ♥

  • To prepare this detox water you just have to mix parts of fruits and vegetables in a jar with water. Ideally, let the drink stand for two hours before consuming it, so all its properties get concentrated. Ingredients:. 24 ounces of water(720 ml). Slices of a fresh cucumber. Fresh mint leaves. ½ sliced ​​lemon. A cup of blueberries. 4 strawberries. 5 bags of green tea. How does this drink work. The properties of mint facilitate digestion and helps relieve stomach cramps. cucumber contains antioxidants, anti-inflammatory and depurative properties that help fight fluid retention and stomach inflammation. the blueberries help your body to remove and eliminate the accumulated fat thanks to its organic acids and it gives a sweet flavor to your drink. the lemon is a digestive, detoxifying and depurative. Strawberries have good antioxidants and polyphenols, vitamins, and minerals that contribute to the overall health benefits of these berries. These nutrients include vitamin C, folate, potassium, manganese, dietary fiber, and magnesium. So now try this amazing way to stay hydrated and keep cleansing your body. GREEN TEA is considered one of the world s healthiest drinks and contains one of the highest amounts of antioxidants of any tea. Natural chemicals called polyphenols in tea are what are thought to provide its anti-inflammatory and anti-carcinogenic effects.

    #227, @sinaikinyoun, 2018.01.09, ♥

  • So! I start the year, with my favorite cardio duble unders jump rope, after two attempts to get the continuous and perfect shoot, I didn t rest and went for the third!. Smile to life and keep moving forward and. if you lose motivation, remember why you started.

    #228, @sinaikinyoun, 2018.01.02, ♥

  • Feeling all that energy coming up in advance 2018, super happy to share with you my whole trip and my step by step. Feeling identified with each and every one of you who are walking towards the future with determination, discipline, faith, hope, confidence and a love full of infinite perseverance!. Let s make it happen! I will guide you and help you reach your goals and get the body of your dreams, and always remember:. confidence in yourself is the most powerful weapon to sweep away any obstacle that comes in. With love. l

    #229, @sinaikinyoun, 2018.01.01, ♥

  • Everyone has to start somewhere. Might as well start now! It is never too late to begin. Don t be afraid, just do it!-

    #230, @brothersisterfit, 2016.08.10, ♥

  • It is amazing what you can transform your body into with dedication and hard work.-

    #231, @brothersisterfit, 2016.07.29, ♥

  • baby dog

    #232, @margot_roca, 2017.07.27, ♥

  • Wait for iiit. Nope, just a Bengal. Climbed into a cupboard to open the drawer above from the inside and nab a fresh 6 pack of mice.

    #233, @orionthebengalcat, 2017.10.29, ♥

  • Dark

    #234, @emi_kitten_, 2017.01.29, ♥

  • I hear& smell tuna can!

    #235, @e.tenev2015, 2016.07.16, ♥

  • The last of 2017.

    #236, @samhouchin, 2017.12.29, ♥

  • Finish line picture from Sunday s race. I m just trying to run my way to the New Year. Run day.

    #237, @samhouchin, 2017.12.21, ♥

  • Stretching these tired old legs out after a run. It s finally time to go to bed. Run day

    #238, @samhouchin, 2017.12.20, ♥

  • Tonight was just one quick mile to keep the streak alive. Now, it s time to roll and stretch away this soreness from yesterday s race. Run day

    #239, @samhouchin, 2017.12.19, ♥

  • The 12 k s of Christmas was a success. It was so much fun seeing everyone dressed up and having a good time. Run day

    #240, @samhouchin, 2017.12.18, ♥

  • 2 easy miles today followed by hot chocolate and Christmas movies. Run day

    #241, @samhouchin, 2017.12.17, ♥

  • Today was crazy. I took the girls to get pictures with Santa. Avery barked at him and Lily pooped on the floor. These two keep life interesting. Ran a mile to keep my run streak alive. Run day.

    #242, @samhouchin, 2017.12.16, ♥

  • The world is a book and one who does not go reads only one page

    #243, @kieu2152003, 2017.07.06, ♥

  • Drinks, food, fun and now a movie! Great times hanging with!

    #244, @ashelles1026, 2017.12.28, ♥

  • House to myself and yummy pasta!

    #245, @ashelles1026, 2017.12.24, ♥

  • Proud PESTILENT fan see what else is in stock PESTILENTCLOTHING.com

    #246, @lilithdahl, 2018.01.02, ♥

  • The sick ass vintage crimson SKULGR1N HOOD is now 13 off. For a limited time only. The sizes are extremely limited so make sure to check out www.pestilentclothing.com and get yours today before they are all gone.pestilentclothing.com

    #247, @lilithdahl, 2017.03.25, ♥

  • This little fella marked his nine month birthday this week by ticking walking off his list of to-dos. There s literally no stopping this little kamikaze kid now

    #248, @annaelizabethmcinerney, 2018.01.02, ♥

  • You look like the rest of my life.

    #249, @selinzace, 2017.12.13, ♥

  • If you want to go, the door is behind me, look! FAC*E

    #250, @alfarisiiofficial, 2017.11.21, ♥

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