Afleveringen
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"You didnât gain weight because of that burger three months ago, itâs the little habits creeping in daily."
Youâre eating granola, grabbing smoothies, and swapping fries for salads⊠but somehow your jeans are getting tighter. Could these âhealthy-lookingâ foods be secretly sabotaging your progress?
In this episode of the Healthy Systems Podcast, Iâll break down nine âhealthyâ foods that might be messing with your weight loss goals. These foods have a reputation for being âgood,â but theyâre loaded with hidden calories, sugars, and sneaky traps that can cause weight gain you donât want!
Episode Timestamps:
[1:03] Why not all "healthy" foods are created equal
[1:59] The hidden calories ruining your progress
[2:24] Why portion control matters even with nutrient-dense foods
[3:07] Sugary granola are NOT your breakfast fuel
[5:54] How many calories are in store-bought smoothies?
[7:53] The sneaky calories hiding in salad dressings
[11:03] Why âhealthy snacksâ arenât so healthy
[12:52] Is flavored yogurt really dessert for breakfast?
[14:10] Why fresh fruit is still the best choice
[16:39] Not all loaves of bread are made for you
[17:56] The hidden calorie culprit in your snacks
[19:19] Why freshly squeezed juice is a sugar overload
Join the Healthy Systems Community:
Facebook Group: bit.ly/titanfacebookgroup https://www.facebook.com/groups/2673794699521164 â Access free meal plans, workouts, and more!
Follow me on Instagram: @moeghias https://www.instagram.com/moeghias/â DM me "PODCAST" and I'd love to give you more information and help you get unstuck and not just maintain, but actually become great and actually make progress in your health and fitness!
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"Procrastination often happens because the goal feels too big, not because youâre lazy."
In todayâs world, we often confuse fear with unfamiliarity. But is fear really holding you back, or are you just stepping into unknown territory? How can you reframe this mindset to achieve your biggest goals?
In this episode of the Healthy Systems Podcast, I break down the mindset shift that can help you overcome procrastination and hesitation in fitness, business, and life; and why this unfamiliarity holds you back from achieving big goals!
Episode Timestamps:
[1:21] Why we think weâre afraid
[1:42] The difference between fear and being unfamiliar
[2:22] How learning new things feels hard at first
[3:03] Overcoming gym fear by getting used to it
[4:30] Small steps make big goals feel doable
[6:01] Losing 42 pounds by taking the first step
[7:00] How to break big goals into smaller steps
[9:15] Why momentum makes things easier
[10:38] How consistency builds confidence
[12:03] Keep growing your comfort zone
Join the Healthy Systems Community:
Facebook Group: bit.ly/titanfacebookgroup https://www.facebook.com/groups/2673794699521164 â Access free meal plans, workouts, and more!
Follow me on Instagram: @moeghias https://www.instagram.com/moeghias/â DM me "PODCAST" and I'd love to give you more information and help you get unstuck and not just maintain, but actually become great and actually make progress in your health and fitness!
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Zijn er afleveringen die ontbreken?
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"Your body is not your own â itâs a trust from Allah. Taking care of it is an act of worship, not just a choice."
Do you feel stuck in a cycle of unhealthy habits?
What if you could break free, align your health with your faith, and create a balanced, fulfilled life?
In this episode of the Healthy Systems Podcast, we explore why neglecting your health goes against your spiritual duty and how making fitness a priority can transform every area of your life. From your faith to your finances, your family to your focus â your health impacts it all.
Episode Timestamps:
[1:16] Why neglecting health limits you
[1:41] How health connects to faith and strengthens your Iman
[2:32] Your body as Amanah
[3:16] The impact of physical health on spiritual obligations.
[4:48] How neglecting health destroys blessings
[6:07] Fitness affects the Four Fs of your life
[8:11] Investing in your health can save you
[07:37] Why you need guidance and accountability to succeed.
[11:29] Why âjust eat less, move moreâ isnât enough.
[18:29] Fitness is a long term investment
[20:16] God wants you fit.
Join the Healthy Systems Community:
Facebook Group: bit.ly/titanfacebookgroup https://www.facebook.com/groups/2673794699521164 â Access free meal plans, workouts, and more!
Follow me on Instagram: @moeghias https://www.instagram.com/moeghias/â DM me "Black Friday" and I'd love to give you more information and help you get unstuck and not just maintain, but actually become great and actually make progress in your health and fitness!
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"For a coach to work, you must work too. Coaching isnât a quick fix; itâs a collaborative journey toward growth and success."
In todayâs world, coaching is everywhere... but so are misconceptions about what a coach can actually do for you. Can coaching really deliver instant results, like a magic button? Where do these unrealistic expectations even come from?
In this episode of the Healthy Systems Podcast, I dive into why "Coaches Are Not Appliances", break down the misconceptions around coaching, why itâs not a âplug-and-playâ solution, and how you can get the most out of your coaching experience. Whether youâre an athlete, a professional, or just someone striving for better, this episode will reshape how you view coaching and growth.
Episode Timestamps:
[1:51] Why people expect quick results.
[3:27] Why coaching isnât a quick fix
[4:48] Coaching takes time
[5:21] The problem with modern marketing and how it build unrealistic expectation
[7:51] What coaching really is?
[8:19] It is a slow process
[10:27] You have to learn how to operate the machine
[14:42] The balance between coach and client effort.
Join the Healthy Systems Community:
Facebook Group: bit.ly/titanfacebookgroup https://www.facebook.com/groups/2673794699521164 â Access free meal plans, workouts, and more!
Follow me on Instagram: @moeghias https://www.instagram.com/moeghias/â DM me "Black Friday" and I'd love to give you more information and help you get unstuck and not just maintain, but actually become great and actually make progress in your health and fitness!
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âAim to get ahead because greatness is what awaits you. If you just stay the same, nothing great is going to come out of it. You're not going to inspire anybody.â
In life, nothing stays the same, either you grow or you decline. Are you actively making progress, or are you now settling for stagnation (or comfort zone)? What if you could break free from the illusion of maintenance and start making meaningful progress?
In this episode of the Healthy Systems Podcast, I cover the common myth of âmaintenanceâ and how to take actionable steps to grow and thrive (whether itâs your fitness, finances, or relationships).
Episode Timestamps:
[1:49] Why maintenance is a myth
[2:14] How nature teaches us the importance of growth
[4:06] Are you maintaining or declining?
[4:56] The power of journaling
[7:20] Why you need help to break through plateaus
[8:58] Pain + Reflection = Progress
[10:01] Progress makes you happy
[13:08] Why now is the time to get ahead
Join the Healthy Systems Community:
Facebook Group: bit.ly/titanfacebookgroup https://www.facebook.com/groups/2673794699521164 â Access free meal plans, workouts, and more!
Follow me on Instagram: @moeghias https://www.instagram.com/moeghias/â DM me "Black Friday" and I'd love to give you more information and help you get unstuck and not just maintain, but actually become great and actually make progress in your health and fitness!
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"Remember, your brain canât always tell the difference between real and imaginedâwhat you focus on becomes your reality."
Are you tired of starting each day with the weight of the world on your shoulders?
What if you could cut through the noise and focus on what truly matters for your mental and physical well-being?
In this episode of the Healthy Systems Podcast, I dive into the mental impact of constant media exposure and how reducing negative news consumption can improve your health, happiness, and overall quality of life.
Episode Timestamps:
[1:02] You are in control of your life.
[2:17] Why negative news impacts your mental health.
[3:16] Why media prefers negative news
[4:02] How news affects your life
[5:04] The impact of starting your day with positive habits instead of news.
[6:17] How negativity affects health, income, and relationships.
[8:00] Reclaiming your power and focusing on what you can control.
[10:03] Take control on what you can control
[11:09] Choose positivity every day
Join the Healthy Systems Community:
Facebook Group: bit.ly/titanfacebookgroup https://www.facebook.com/groups/2673794699521164 â Access free meal plans, workouts, and more!
Follow me on Instagram: @moeghias https://www.instagram.com/moeghias/â DM me "Black Friday" and I'd love to give you more information and help you get unstuck and not just maintain, but actually become great and actually make progress in your health and fitness!
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"Itâs not your fault if youâre missing these hidden caloriesâitâs just a lack of skill that can be easily fixed."
Many people feel frustrated when theyâre eating clean and working out but still not losing weight. Have you ever wondered why? The good news is, thereâs a common reason for this, and once you understand it, things can start to turn around.
In this episode of the Healthy Systems Podcast, I break down how hidden calories from your everyday common snacks and food can creep into your diet without you even noticing. I also share practical tips to help you accurately track your calories, so you can finally stay on track to finally hit your weight loss goals.
Episode Timestamps:
[1:19] The importance of a caloric deficit
[1:34] Common misconceptions about tracking calories
[2:37] How portion sizes are underestimated
[3:19] Common psychology behind underestimating portions
[3:59] Seven common sources of hidden calories
[7:04] How to track calories more accurately
[7:44] Using a food scale for better portion control
[8:20] How small changes lead to positive momentum in your progress
[9:35] How to avoid sabotaging your weight loss
Join the Healthy Systems Community:
Facebook Group: bit.ly/titanfacebookgroup https://www.facebook.com/groups/2673794699521164 â Access free meal plans, workouts, and more!
Follow me on Instagram: @moeghias https://www.instagram.com/moeghias/â DM me "Black Friday" and I'd love to give you more information and help you get unstuck and not just maintain, but actually become great and actually make progress in your health and fitness!
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"Progress is supposed to be slow. At times, it's going to be a lot slower than you want it to be."
Many people claim to have the secret to losing up to 10 pounds in just one week. But is that really possible, or is it just another myth? When your progress is slower than everyone else in the social media, do you feel discouraged because itâs not happening as fast as you hoped?
In this episode of the Healthy Systems Podcast, I break down the truth about how quickly you can expect to lose weight, including the common misconceptions and why patience and consistency are the keys to a healthy lifestyle.
Episode Timestamps:
[1:07] How quickly can you expect to lose weight?
[1:17] Ginger, apple cider vinegar, and other "quick fixes"
[2:03] Your belly fat is a stored energy
[2:42] Why fat loss is a slow process but worth it
[3:34] "Be impatient with the inputs, patient with the outputs"
[6:23] Whatâs a healthy weight loss rate?
[7:02] The dangers of fast weight loss
[10:20] Plan for long-term success, not short-term results
Join the Healthy Systems Community:
Facebook Group: bit.ly/titanfacebookgroup https://www.facebook.com/groups/2673794699521164 â Access free meal plans, workouts, and more!
Follow me on Instagram: @moeghias https://www.instagram.com/moeghias/â DM me "Black Friday" and I'd love to give you more information and help you get unstuck and not just maintain, but actually become great and actually make progress in your health and fitness!
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âAt the end of the day, itâs about making smarter choices, and understanding nutrition labels gives you the power to do that.â
Do you ever feel confused by nutrition labels, unsure of whatâs really important when trying to achieve your fitness or fat loss goals?
In this episode of the Healthy Systems Podcast, I break down the most important aspects of reading a nutrition label, so you can make better choices and stop being misled by packaging tricks; and start focusing on making better food choices that support your fat loss and fitness goals.
Episode Timestamps:
[1:08] Importance of reading nutrition labels for fat loss and fitness
[2:16] The first thing to check: Calories
[3:04] How serving sizes can be misleading
[3:53] Why protein should be a priority in your diet
[4:23] What to avoid and what to look for
[5:34] Understanding the good and the bad fats
[6:34] How to analyze the ingredient list and avoid highly processed foods
[7:16] Why calories are the most important factor for fat loss success
P.S. Subscribe, rate, and review!
Additional Resources:
Connect with Coach Moe:
Instagram: @moeghias
Join Our Free Facebook Group: https://www.facebook.com/groups/2673794699521164
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âSelf-belief is the keyânothing works unless you believe it will.â
Do you ever feel that you are stuck in your health and fitness journey, trying diet after workout plan, but never fully committing because deep down, you don't believe it will work for you?
In this episode of the Healthy Systems Podcast, I talk about how self belief is the real foundation of success and why believing in yourself creates a cycle of positive momentum in your health, fitness, and life.
Episode Timestamps:
[1:17] Why self-belief is the foundation of success
[2:03] Why do diets and workout programs fail without belief?
[3:07] Self-belief vs. self-doubt
[4:23] What excuses are you making that hold you back?
[5:01] How can you use your past successes to commit to fitness?
[7:21] Why the people around you is important for your success or failure
[8:45] What small action can you take today
[9:43] Alex Hormoziâs quote: âOutwork your self-doubtâ
[10:48] How each small win builds your confidence
[12:04] Why does self-belief lead to more action and results?
P.S. Subscribe, rate, and review!
Additional Resources:
Connect with Coach Moe:
Instagram: @moeghias
Join Our Free Facebook Group: https://www.facebook.com/groups/2673794699521164
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"Fitness has to fit around your life, not the other way around."
Do you feel overwhelmed trying to fit fitness into your busy life, with a demanding career, family, or other responsibilities?
In this episode of the Healthy Systems Podcast, Iâm talking about the concept of constants and variables, and understanding whatâs fixed in your life and what you can adjust. Iâll share personal stories of clients Iâve worked with, and why those cookie-cutter fitness programs you see everywhere donât lead to long-term success.
Episode Timestamps:
[1:00] The constants and variables in fitness
[1:43] How I helped a busy mom of two fit fitness into her life
[2:37] Why cookie-cutter fitness programs donât work
[3:22] Why ignoring constants in your life leads to guilt and frustration
[4:23] How to personalize fitness plans
[5:39] Start with small, achievable fitness goals
[6:15] Balancing your fitness goals with your life goals
[6:56] Why personalized coaching leads to real, sustainable results
[7:18] Fitness should enhance your life, not add more stress to it.
P.S. Subscribe, rate, and review!
Additional Resources:
Connect with Coach Moe:
Instagram: @moeghias
Join Our Free Facebook Group: https://www.facebook.com/groups/2673794699521164
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"Nothing happens if it just stays in your brainâyou have to take action."
Do you find yourself stuck, thinking about starting something new, whether itâs a fitness program, a new business, or even a relationship, but fear or overthinking is holding you back?
In this episode of the Healthy Systems Podcast, I share my personal experiences with hesitation, fear, and the steps Iâve used to push through that mental barrier. Iâll take you through why getting started is the most crucial step, no matter how small, and how action leads to progress.
Episode Timestamps:
[1:10] Why getting started is the most important thing you can do
[1:33] The difference between talkers and action takers
[2:18] Where does your fear come from?
[3:45] Using exposure therapy to counter fear
[4:30] My biggest regret on not getting started
[5:52] My personal struggles with fear and decision-making
[8:01] Why you havenât started yet?
P.S. Subscribe, rate, and review!
Additional Resources:
Connect with Coach Moe:
Instagram: @moeghias
Join Our Free Facebook Group: https://www.facebook.com/groups/2673794699521164
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âHunger is inevitable in a caloric deficit, but it doesnât have to derail your progress.â
Have you ever struggled to stay on track with your fat-loss goals because of constant hunger?
Do you find it challenging to avoid binge-eating while trying to lose weight?
What if you could learn five proven strategies to control hunger and make your calorie deficit more manageable?
In this episode of the Healthy Systems Podcast, Iâll share five effective ways to help you stay full while in a caloric deficit, based on my experience coaching over 900 clients. From prioritizing protein to staying hydrated, these tips will help you stay on track with your weight loss journey, even when hunger strikes.
Episode Timestamps:
(1:10) How to manage hunger while losing fat.
(1:50) Burn more calories than you consume to lose fat.
(3:08) Prioritize protein
(4:31) High-volume, low-calorie foods
(5:46) Incorporate healthy fats for better satiety.
(7:09) Fiber-rich foods keep you full longer and aid digestion.
(7:42) Stay hydrated
(10:02) Sustain your calorie deficit without feeling constantly hungry and make your fat-loss journey easier.
P.S. Subscribe, rate, and review!
Additional Resources:
Connect with Coach Moe:
Instagram: @moeghias
Join Our Free Facebook Group: https://www.facebook.com/groups/2673794699521164
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âBite the bullet now, and you'll thank yourself in 10, 20 years when lifeâs storms hit. Youâre either weathering the storm alone or guided by someone whoâs been through it.â
Do you ever wonder how taking control of your fitness can transform more than just your physical health?
Are you curious how fitness can influence your mindset, relationships, and career?
In this episode of the Healthy Systems Podcast, Iâm sitting down with Alessandra Castaldo, a fitness coach and hybrid athlete, to chat about how doing the hard stuff now pays off big time in the long run. We dig into the BS of quick-fix fitness promises, the challenges of staying fit in immigrant households, and how fitness isn't just about the physical, itâs about building mental and emotional strength too.
Episode Timestamps:
[2:10] Who is Alessandra?
[22:29] How family influences shape our health views.
[33:58] How tough choices today will save you from regrets tomorrow.
[38:25] There is loneliness in growth
[45:15] Why fitness is a lifestyle
[58:49] The importance of self-awareness
[1:02:06] Make fitness sustainable and enjoyable.
P.S. Subscribe, rate, and review!
Connect with Alessandra:
Instagram: @alessandrafitness
Additional Resources:
Connect with Coach Moe:
Instagram: @moeghias
Join Our Free Facebook Group: https://www.facebook.com/groups/2673794699521164
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"Fitness is by far the most foundational thing you can give a person to improve their life."
Do you ever wonder how being fit could impact not just your body, but your mood and confidence?
Are you curious why so many successful people prioritize their health? What if improving your health could 10X your energy and performance?
In this episode of the Healthy Systems Podcast, I share my personal journey from being an overweight teen to becoming a fit and healthy adult. Iâll dive into the five key benefits of living a healthy, lean lifestyle and how it has positively impacted my energy, mood, confidence, and overall performance.
Episode Timestamps:
[1:17] My personal story of being an overweight
[6:16] Why CEOs and top performers focus on fitness
[8:09] How exercise releases endorphins and improves emotional well-being
[8:51] Why keeping promises to yourself boosts self-esteem
[12:22] Reducing the risk of chronic diseases like diabetes and heart disease
[13:36] How fitness impacts your performance in work, relationships, and daily life
[14:06] The "glow" that fitness gives you
[17:03] Get in shape and live an extraordinary life
P.S. Subscribe, rate, and review!
Additional Resources:
Connect with Coach Moe:
Instagram: @moeghias
Join Our Free Facebook Group: https://www.facebook.com/groups/2673794699521164
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"Success is not about having everything figured out, but about knowing your next step."
Ever feel like you need to have your entire life plan mapped out to be successful? Spoiler alert: you donât! In this episode of the Healthy Systems Podcast, Iâm chatting about why itâs okay not to have everything figured out and why itâs way more important to just know what you need to do this week. Inspired by James Clearâs Atomic Habits, weâll talk about how breaking things down into simple, doable steps can help you crush your goals in fitness, business, and life.
Episode Timestamps:
[1:07] James Clearâs Atomic Habits Book
[1:49] Why you donât need to have life figured out
[3:01] How focusing on today and this week can drive long-term success
[4:04] Setting realistic short-term goals instead of being overwhelmed by long-term aspirations
[5:48] Why knowing your next step is more important than having a grand plan
[6:46] How to identify and remove the blockages that hold you back
[7:02] How worrying about the wrong things can lead to anxiety and inaction
[7:38] How to focus on the next step in different areas of your life
[8:28] You donât need to have it all figured out, just the next step
P.S. Subscribe, rate, and review!
Additional Resources:
Connect with Coach Moe:
Instagram: @moeghias
Join Our Free Facebook Group: https://www.facebook.com/groups/2673794699521164
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"Your fulfillment comes from thriving in all aspects of life, not just one."
Why do some people achieve success but still feel unfulfilled? How can you ensure that your achievements in life bring true satisfaction and happiness? In todayâs podcast episode, Iâll explore the concept of becoming a four-dimensional person, balancing the four Fs to live a more fulfilled life.
Episode Timestamp:
[1:10] What is a four dimensional person?
[3:25] The emptiness of success without fulfillment
[4:44] What are the four Fs?
[5:23] The significance of fitness
[5:57] How faith anchors fulfillment
[6:16] The role of finances in a balanced life
[7:12] Why family should never be neglected
[8:27] How to balance all four dimensions daily
[11:13] Where do you stand in the four Fs?
P.S. Subscribe, rate, and review!
Additional Resources:
Connect with Coach Moe:
Instagram: @moeghias
Join Our Free Facebook Group: https://www.facebook.com/groups/2673794699521164
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âComfort is the enemy of progress, and breaking free from unhealthy habits requires courage and commitment."
Why do some people struggle to lose weight while others seem to stay fit effortlessly?
What role do comfort, family dynamics, and societal acceptance play in this?
In todayâs podcast episode, Iâll dive into the reasons why fat people stay fat and how to break the cycle of unhealthy habits; and additional actionable tips for making lasting changes, even when your environment isn't supportive.
Episode Timestamp:
[1:10] Why this topic is important
[2:17] The comfort in staying overweight
[3:00] Breaking free from family expectations
[6:03] Itâs time break the cycle
[10:06] The true cost of being unhealthy
[11:01] Commitment vs. comfort
P.S. Subscribe, rate, and review!
Additional Resources:
Connect with Coach Moe:
Instagram: @moeghias
Join Our Free Facebook Group: https://www.facebook.com/groups/2673794699521164
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"Success isnât about what you wantâit's about what youâre willing to sacrifice to get it."
Itâs easy to set goals, but why do some people reach their dreams while others fall short? What mindset separates those who achieve their goals from those who donât?
In todayâs podcast episode, Iâll break down the principle that you donât get what you want in life, âyou get what you must haveâ, and I'll show you how to identify the goals that are truly non-negotiable and worth every sacrifice.
Episode Timestamp:
[1:08] What do you really want?
[3:48] Focus on what you have to have
[4:58] Make your goals non-negotiable
[7:02] The sacrifice and hard work
[9:07] You must be willing to pay the price for what you want
[11:14] Reassess your goals and prioritize what truly matters
P.S. Subscribe, rate, and review!
Additional Resources:
Connect with Coach Moe:
Instagram: @moeghias
Join Our Free Facebook Group: https://www.facebook.com/groups/2673794699521164
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"The toned body you want is built in the gym, not just in the kitchen.â
We often hear that dieting alone can tone your body without incorporating exercise. But is it really possible?
Is there an effective diet that can replace the necessity of exercise in achieving that well-defined look?
In todayâs podcast episode, Iâll debunk the myth of diet-only transformations and explain why exercise, particularly strength training, is essential for anyone looking to improve their body composition and health.
Episode Timestamp:
[1:27] What does toned mean?
[3:00] The realistic outcomes of fat loss and muscle gain
[4:01] why strength training is essential
[5:02] The hidden truth of diet culture obsession
[8:01] Overcoming resistance training
[11:03] Health benefits of strength training beyond aesthetics
[12:10] Learning and perfecting strength training is a skill
P.S. Subscribe, rate, and review!
Additional Resources:
Connect with Coach Moe:
Instagram: @moeghias
Join Our Free Facebook Group: https://www.facebook.com/groups/2673794699521164
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