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Hi, I'm Sarah Cahoon and I'm here at Pilatos anytime today filming my mindful movement reformer class. This is a reformer class that I like to take myself through usually on a weekly basis. Uh, it's just a time to sort of slow the work down, really focus on what's actually happening in your body and tune into that mind body connection. So it's just going to keep a nice fluid flow at, it's not going to be too intense workout. Um, but it's really just going to challenge that mind and body. And I've got the lovely Mary here who's doing my class with me. We're going to get started with just showing you how to set up the theraband that we're going to use a little bit later on in the class. So if you've got a theraband, we're using a green band, um, you could use a blue band or even lighter if you wanted to.
I'm just going to pop myself down to sitting and grab the end of the theraband Lupe had around the arch of your foot. We're going to tie back there about, into a nice from double knot. So just make sure that it's really tight that it's not going to come under can be a little bit tricky. Sometimes once you've done that, just pull nice and tight on the band and make sure it's secure around the arch of the foot and then you can just unravel that loop and take it off the foot and that way we've got that lit ready to go from when we need it and we're just going to pop the theraband down beside the reformer bed and we'll come back to that later on. We are starting with the foot bar up and just one red spring on. We are going to come to standing beside the reformer bet and take your right foot or for Mary to be her left foot. Place it right up against that timber there and take your left foot and place it back up against the shoulder rest and have that back knee just resting onto the bed hands just nice and lightly onto the foot bar. On the inhale. We're just going to press back a little bit deeper into that lunge and just keep the chest open on the exhale. As the reformer comes in, round the side, fine and just skirt to pull the reformer in.
Eve's Lunge
On the inhale, start to stretch that hip flex or open and think of lifting the heart and chest up towards the sky. And on the exhale, round the tail, round the head. Pull the reformer in. Three more of those breath in to open the heart and chest. Exhale, round and scope breath in.So we're going to take the arm up that is the same as the leg that's on the reformer. And take a little side bend over towards the outside of your reformer. Come back to center. Bring that hand down onto the reformer skirt round and pull in. Let's do three more of those smoothly. Take out out to the lunch, take that arm up and side stretch over.
And you should feel that a hip flexor stretch as you go into the side. Stretch. Last one, take it back, stay. Lift that arm up. Side stretch one more time and then bring that arm lightly back onto the reformer. We're going to hold that position. Just float the back knee up off the bed and then lower the back knee down and we're going to breathe out. Float it up, breathe in, lower it down. One more, float it up, and if we can, we're going to take that inside arm off again and we're going to reach it all the way up. Take the other arm off as well. If we can reach it all the way up.
Go for a little chest opener to three. Circle the arms around hands, find the foot bar scoop, pull all the way up to standing and rest and we'll walk it around. Do the other side and a scoot through there. So place that foot right up against that timber and the back foot, pressing up against the shoulder. Rest. Start with that knee resting onto the reformer bed. Really light on the hands.
As we inhale, press into that hip flexor stretch. Exhale, round and scoop. Breath in to open, opening up the heart and chest. Big exhale, getting rid of all that air. She come in last two. As you pull the reform or even really think about that tailbone rounding and scooping under towards the football. Chest opens as you go out.
Press it back. Float the arm up. Stretch over to the outside, back to center. Hand lightly on the football round to pull in. Last one, take the arm up, side stretch. I'm gonna come back to center. Take that hand down and stay. Lift the back knee up. Breathe that in. How low are lightly down. Exhale up.
So I'm really thinking about driving that back heel into the shoulder. Rest as I straighten the leg. Last one, we're going to keep it up. Float that inside arm all the way up if you can both arms to the sky. Little lift of the chest, two, three, circle the arms around, slowly scrape around, come all the way in. And wrestler foam my bed. We're going to pop the boxes on next long ways, so grab your box and popping that onto the reformer. Good.
Roll Back
We're going to pop the foot bar down, so that's out of the way and we will stay on that one red spring. So we're going to come to sitting onto the box and my real papa feet onto the head rest. And from there we're just going to reach the arms out in front and we're going to go into a little breathing exercise in our rollbacks. So on the exhale, draw that tailbone under. Start to roll back just as far as you feel like you can keep those feet down onto the headrest. Just stay in that position and take three deep breaths. H exhale.Feel as though you zip and you scoop up that little bit deeper like your abdominals are drawing away from the line of your tights or the line of your shorts. Maybe you're wearing a skirt, I'm not really sure, and we're going to exhale. Roll it back forward. Inhale, stack the spine up tall. Let's do one more of those. Exhale, roll it back. Three deep breaths, and just think back to that last exercise and the hip opening that we got. You want to try and find that he poping in this position so that you really deepen that seeker from the spine. Exhale round the spine and come forward. This time we roll it back, we stay and we're just going to do 10 small pulses from that position. So little breath out in her back so everyone's height for this one might be a little bit different. You really want to try and work down through the feet.
Draw back with the abdominals away from those thighs. Lengthen and round the spine last to take a breath in. Exhale around the spine. Breathe in stack at old, way up tall. This time we're going to twist to the left so we do a little rotation. Exhale, roll the spine back and just do five little pulses. Now to that side, x, how to still keep the hips nice and square four and five. We're going to pass through the center on the breath in. Exhale, twist to the other side just from that upper body.
Roll Back w/ Rotation
Five little pulses there to breathe out. Three, four cres through those feet. Five. Now stay on that angle as you roll it back up to sitting and then come to center. We're going to twist back to the left and then on the exhale, roll it back. Stay in that roll back, and we're going to take the arms up all the way over to the other side. Stay to that side as you roll forward. Stack back up. Tall, hit center, twist to the right x how? Roll it back. Press through those feet as the arms come up over to the other side. Roll the spine forward and then come to center. Let's do one more.Each side. Twist to the left. X How? Roll it back. See if you can float the arms through the middle, roll it back up on that side, and then stack Santa's last one. Big Breath out, up and over with the arms. Twist to the left. Roll it back up, and then hit center. Now we're going to do one more roll back just through the middle. Going back to where you were before. Take a breath in the next exhale, get a little bit further back. Take a breath in. Next exhale. Get a little bit further back. Try and press through those fie.
Chest Lift
Next exhale all the way back down to the box and circle those hands around behind the head and you should have the shoulders just back off the box. From there, we're going to inhale. Take the shoulders and head back off the edge of the box x. How come up into a chest lift in how to take it back. Exhale, come up.
Really enjoy that opening of the chest and the jaw.
Chest Lift w/Rotation
Right rib goes across towards the inner side of that left knee and then back towards the right elbow.
Squeeze both legs up to the tabletop. And now we just go left hose, go down to touch the headrest and then alternating the air, right toes and Shane.
Toe Taps
Arm Press Back
Cross the straps over so that they in opposite hands. Take the hands through the loop and we want the loop sitting around the outside of the hand, so towards that pinkie finger. Sit the spine up tall and my arms are just a little bit below my shoulders. On the breath out, pull the straps out to the side, get a little hold and then inhale slowly to return. Exhale to pull out. Get a little hold in that position.
Inhale to return. Breathe out.
Feel the waist narrow and the ribs soften as you press last one. And we're going to try and hold it out there for five. Breathe for four, reach through the arms, three press through the fate, two deep and the abdominals. One good work. And then slowly come all the way back and release those straps. So uncross your straps or don't do what I did and re cross them and pop them back down onto your spikes.
Cobra
And then from there we're going to jump up so that we can bring your foot back up. Pop it back into the middle setting. We're going to stay on the one red spring and we're going to jump around onto your tummy facing towards that foot back. So head is just over the edge and we're going to squeeze together with the legs there. On the exhale. Let's press the arms out to straighten. And on the inhale, keep the arms straight, slowly move through into your Cobra. Big exhale, press back away. And then on the inhale we're going to bend the elbows out wide. Exhale, push out and feel the shoulders engage down the back.Try and increase that feeling. As you inhale, lift the chest into the extension. Exhale d even from your center and in how bent? Three that to press breathin guide you into that extension. Breath out. Reach away, and inhale bend. I'm gonna do two more. Exhale, press in. How?
Lift this one. We're going to stay up at the top. Take your right ear to your right shoulder and then circle the head around to the middle. Stack it back at all. Take your left ear to your left shoulder. Circle the head around to the middle. Stack it back up. Tool. Push back away again. Then the elbows come all the way in. Let's do one more like that. Press it am.
Lift the chest up into that extension and take the right ear to the right shoulder. Circle it around the middle. Feel that next stretch up to center. Left to left shoulder. Circle it all the way around. Come up to center. Push the ref on my bed back away. Get a little longer with that body.
Bend the arms come all the way in from there. Bring your hands onto the box, tack up into your rest position. So to bring those legs on, just let the body hang down and you can let the head rest where ever you feel comfortable. Let the arms just feel like they hang and really try and feel that breath right into the sides and back all the way down to the pelvis. One more deep breath in and deep breath out. Slowly come all the way up. And from there we're going to come onto all fours on your box. So in a regal, the legs back and let's take your right arm out to the side and we lift it up to the sky. Take a big breath in. Exhale, take the ride arm through for a thread the needle.
Child's Pose
We're going to use the box and press into the box as you rotate and then inhale, take that arm up to the sky. Try and open up your chest, big breath out, and flush any of that old air out of the body. As you twist through. One more big breath in. Feel the body with fresh air. Exhale, drain all that air out of the body and then slowly coming up onto that right hand. And let's take that left arm out to the side. We inhale, lift up, big breath out, rotate, and you can see I'm using my arm just to gently press that little bit deeper into the rotation. Inhale, lift up. Exhale, use the edge of the box. Get that little bit of extra rotation through the ribs. Inhale, last one, big breath out, squeezing all that air out of the ribs and lungs, and then bring that hand back onto the box. We're going to grab your therapy and that you prepared earlier, so grab that and let's pop that loop around the right foot. And Mary, we're going to try and have the loop of the foot, um, the band facing towards that front edge.
Thread the Needle
We're going to come back onto your box, keep a hold of the remainder of the theraband so that we can pop that underneath your opposite knee. And then from there, take your hands back onto the box. Now you can adjust the tension with this one as you need. So if you want to tie to just pull tighter on that bat and from there we're going to take your right leg back to straighten and lower it down towards your headrest. On the exhale when lifting that right leg just straight up in parallel in how lowering it back down. Exhale straight up in parallel. Breathe in, lower it back down. Exhale.
Single Leg Lift
Sometimes it's really hard to feel if the leg is actually parallel, so thinking of a little internal role of the thigh can actually help really get that hamstring going and get that leg nice and parallel. We're going to do three more.
Really feeling that movement organically coming from the hip and not the foot.
So that external rotation is going to facilitate that little bit of a deeper range in the hip. As that happens, think of a little bit of a d for work through the abdominal, so it's really drawing back to your spine. Last three,
Single Leg Cat
Chest x. How round the spine. Pull the leg in. Inhale. Lengthen. Open heart, chest.
Single Leg Lift
Take it down towards the head rest and on the breath out we lift the leg up in, breathe in, lower it back down in how long? I really love to do these series as a preparation for the leg and foot work. It creates a great amount of heat and strength through the back of the leg and really teaches you how to move from the hip rather than moving your spine and pushing for your feet. We've got three more. Just check in with that leg that it's parallel. So little internal role. Last one, and keep the leg up and little pulses for 10 to three full.Feel that lent through your spine. Eight nine, 10 and now hold it. I got P and externally rotate that thigh lower than like all the way down. X how lifted up in how lower it all the way down. Exhale, lift it up. Go ahead and just imagine that you are balancing a foam roll that across your pelvis.
You'd want that foam roller to be really level and not tipping to one side.
10 and now we can't stretch. Round spine pull in. Inhale, lengthen, reach and open. Exhale and this you can just move at the pace of your own breath.
Single Leg Cat
We're going to add on just a blue spring, so we're going to start quite light and you'll see as we go through why we're starting on that light spring. So aligned down onto your back, the heels, come onto the foot bar and just rigor yourself back up against the shoulder, wrist pressing to the center of the heels and really try and find that center of your heel play, keeping that reforma bed still. We're going to burry that and roll the hips up to the sky. Take a in at the top and then exhale, roll it down joint by joint through the spine. Now these lights spring is going to make it really challenging to keep that rough oma bed still, so you have to be super mindful that you've got that sense of drawing under an end. Towards that foot bar. Exhale, roll it down, Mariana. Do One more. He brie that, rolling it up and just think back to that hip flexor stretch we started with. Try and get that openness through the front of the hips, but that depth and scrape under with the back of the hips.
Bridge
When you get to the bottom, roll it all the way back down and now on these lights spring, we're going to press the reformer bed out as we inhale and exhale, pull back in.
Heels
Keep thinking of the center of the heels pressing into that foot bar.
Teaser
Reach through and just add on an extra red spring. And then from there we're going to roll back the same way. So we reach those arms, Zap, roll it down through the spine, press the arms down, pick up the two legs and come onto the art. Just the feet with the knees and feet, just hugging together. On the breath out. We're going to press the hips straight up and then on the breath in, roll the spine down and on the exhale, press the hips straight up.
Bridge
Arches
Teaser
And now we do the pelvic curl to go up first. So we tuck the tailbone under, roll it up, and now on the inhale comes straight down and land on your tail x. How roll the spine up
Bridge
Toes
We're going to go onto the heels so I both, he'll start on and then we're going to lift the right leg up to the tabletop. We breathe that. Push the left leg out to straighten. We're going to bend back in. Place the right leg down. Lift the left leg up to tabletop. Push out on the right link, bending left leg comes down. Right leg comes up. I'm going to keep working through these, changing from side to side, and just pop your hands onto your hips as you do it.
Tendon Stretch
So we're going to try and feel that the hips stay nice and square and the change happens down through the legs.
Heels Single Leg
By your sides. We've got one more of these, each side in how to journal the Reforma in and then all the way back in and stay. Now we're going to come onto the toes, lift that right leg up to the table top. We breathe that and push the left leg out to straighten. Stay out here. Place the right leg onto the reform bar. Now lift the left leg, Ben backing on the right leg. Push out the change happens at he two straight legs and then bending.
Toes Single Leg
So this one just becomes a little more challenging to keep the hips still cause you've got the weight of that reformer bed. As you change legs. Again, just check in with those hips as you change. See how steady you can keep that pelvis and often having your fingertips touching really helps because you can feel if one hip starts to hike up higher than the other. And when did you two more of those? Each side bending all the way in and press all the way out.Lost one each side. Be as precise as you can with the landing of that foot on the foot bar. Last one, and bend all the way in. Press out one more time and stay place both feet back onto the foot bar. Let's keep the hands onto the pelvis there we start.
Running
The prince is breathing in for two. Breathing out for two.As we come all the way back, right from there, we're going to stretch your legs back out over that foot bar. Um, so the sky, let's roll it up and we're going to change the springs for the hands and straps. So let's go down to a red and a blue spring and reach the arms back hat. Roll it down through the spine. Bring the feet onto the foot bar. Just while we get our hands into the straps, arms are going to come straight up to the sky. And from there we're going to squeeze the legs up to the table top and we're starting with the arm circles. So we breathe that. Press the arms down. Inhale, circle all the way out and around. Exhale, press breath in around.
Teaser
Really use the circle to get the back of the shoulder engaging. And as those arms come up to the sky, think of that head of the shoulder dropping a little bit deeper back in towards the reformer bed. Let's reverse it. Open out wide.
Arm Circles
Oppositional Arms
Single Arm Press
If the springs a little strong, take it down to one red
Tricep Press
Bend the left arm. Exhale, stretch for five.
Single Arm Press
How close the legs together low and let the reformer bed move. Inhale, open out wide again, let the reforma move. Then keep the reforma bed still close, high in how open. Keep it still. Exhale. Let the reformer bend move and let it move again to open. Keep it still as you close. Hi.
Tricep Press
Leg Circles
See if you can imagine like you've just squirted warm oil into your hip sockets and the femur heads are just rolling around in those hips sockets. Let's reverse it. Open out why.
Hamstring Stretch
We're in a bend the left leg and let the right leg stretch across towards your opposite shoulder. And then straighten the left leg and let the right leg open it out to the side. And the left knee also opens out to the side, back to center, and then take that right leg across towards your opposite shoulder as you bend the left knee. Straighten that left knee, and then oil pin, the right like out to the side. Let the left knee bend out to the side as well. One more time, take it across. Just hold this one and if you want to, you can reach up and grab ahold of your strap for a little bit of an extra stretch back through center.And the same as you open out to the side. You could let that strap wipe and Adelaide a bit more by holding on as you pull to the side, back to center, bend that leg eem. We'll bring that foot out of the strap, pop that back on a Spock and bring that left leg in. So pop that left foot on. Press that leg up to the sky and now we'll bend that right leg and enjoy that stretch across the body and then pass it through the middle.
Bend the right leg, open that left leg out to the side, back through center. Take it across. I like to also think sometimes I have a little role in of this foot in that position and it'll just get you a little bit of a deeper stretch right down through the peroneals, right down through that outer side of the ankle. Last one, each side and we'll just stay brief for a couple of deep breaths. Can Roll that footing if you like. It's not the prettiest set positions, but it's a good stretch and then back through center, open that leg out to the side and you can pull down on that strap.
Get a little bit of a deeper stretch through that inner thigh, pressing back with that opposing hip back through center. Bend the leg, come all the way. Ina Am I going to bring that foot out of the strap? We'll pop that back down onto your spike there and we're going to come up from there. Let's bring out a springs onto two red springs and up to kneeling.
Down Stretch
We're going to flow through a high by Cobra now. So hands onto the bar, tuck the toes under and really press those heels right back up against the shoulder rests. Take it into your rounded spine and on that exhale, press the is back until you open the hips. Come all the way in. Glide the shoulders down the back and really lift up, hauled and pock that carriage. Now keep the reforma bed still as you draw in from your abdominals to sit to your heels. Push back with the legs. Pull all the way in, open the chest and park that reformer. Pull in, adding that little bit of pace to it now and just keep it moving and flowing with the breath.
Scooter
So this one really challenging but great for us to try and keep that talk of the title as we push and pull the leg
And now we push out and pulling. Push up and pull in. And this one really used that breath out to pull the reformer. Enc, you get that scope into the belly. Keep it as you push out. Last two, last one, and then haul. Come up onto the fingertips and then if you can take the hands onto the pelvis there and now push out and pulling. Great.
And if that's too strong with both hands off, feel free. You can always keep one hand on or even still keep both hands on and just do that flat slide. Yeah, it's hot in here. So if we get a little slippery,
Have the feet just in front of the shoulder. Press, press through the heels, press down through all 10 toes, and then lift all 10 toes up off the bed so they're in a little flex. Let's let the spine go into a little round today and we inhale. Push back with the legs. Exhale, pulling. Inhale, press back with the legs.
Elephant
And you're really going to try and drive the reformer in from scoping through the abdominals.
If you can reach past the ankle, go for that shoulder rest last one, and then place that right hand on left hand comes around, rotate the body and inhale, push back x half, and think back to that thread. The needle that we did at the start. Getting that rotation purely around that ribcage.
Arm Circles
We're going to reach back and grab our hands straps. That's it. Good. We're going to start sitting towards the heels again in that little scoop under, so we're going for that sea cove again. Start to pull on the straps. We're going to scrape the hips up, lift the arms, circle them around, round your spine, back to our start position. Big exhale lifted up.
Stay on the one red spring. I'm going to come into a side reach, so we'll sit right up against those shoulder rests and just have your batshit just onto your heels. Grab a hold of your front shoulder rest and take these arm up to the sky. On the inhale side. Stretch over towards your feet. Looking down, take off with both hands and then find that foot bar. Push out into the side, stretch coming all the way up. And then from there both hands come off lift, look down towards the feet, take both arms off, same time if you can, and then take it over into that side. Stretch coming all the way up.
Mermaid
Last one. Really allow that head to turn and look down pass through center. Let's stay at on this one. Take the arm over and find the foot bar so both hands are on. Breathe out and press away. Rotate the body a little further.
Inhale, lift the spine. Come all the way up. Exhale, press out. Rotate the body a little further. Breathing, lift all the way out. Let's do one more.
Grab a hold of that front shoulder, wrist. Reach the arm up to the sky side. Stretch over to the feet. Take both hands off at the same time. Find the foot bar side stretch coming all the way up. Really use the lift in the waist to float the arms off. Thinking of that spine lengthening in both directions. One more of those and we're going to stay out on the next one. Take that top arm around, find the foot bar, rotate and press away a little bit deeper.
Inhale, lift up.
Take a bit of a deeper side. Stretch. Slowly come all the way up and rest. Now we're going to finish off with one last kneeling lunch stretch. We're going to pop the foot bar down for this series, so pop it down completely flat. And Mary, we're going to get rid of that little silver bit across if we can, and I'm going to go to a red and a yellow spring for a little bit more support. Or You could use a red and a blue. So coming up from there, place your left foot back up against that shoulder rest.
Front Splits
Bring the right foot forward so your toes. Find the foot back and then if you can, you bring the body up right from there. So it is a little bit of a balance in this position. If you need something to hold to you, you can grab a pole or a foam roller to rest your arm onto. Mary and I are going to see how we go.We're starting really upright with the body so you're not in a lunge at all just yet. Press back with that left thigh. So we go just into a hip flexor. Stretch on that leg. From there, we're going to start to straighten that right leg out. Go a little bit deeper into your stretch if you can when we come in and stay as low as you can with the hips. So it's like you're splitting with the legs. Once the reforma gets all the way in, pull the hips back up and find your start position. And then starting from that hip flexor stretch first.
So just that left knee goes back, start to push out straight in the right leg, get a little deeper, Ben from that right leg. Pull the reformer in. As far as you can and then zip pull it up from there. We're going to add on the arms if we can. So the left arm goes down as we start the hip flexor stretch. Now the left arm's going to go up to the sky and if you can a little back bend.
As you start to come in, the arms slowly goes out to the side and then it stays out there. You scoop up up, up last one. Let's take that left arm down as we go out. It's a really challenging on the balance. Push out, lift the arm up, little back bend if you can, and then slowly coming in, scope it in with a chest with the abdominals, pull all the way up and then slowly come down and change sites. So bring that right foot back up against the shoulder rest and bring that left foot on.
And your foot position might be a little bit different depending on what type of reformer you've got, as well as to whether that heel will land on the foot plate or not. So let's take the arms out to the side. Right leg goes back into that hip flexor stretch first and then start to push the left leg to straighten. Getting a little bit deeper with your stretches, you start to come in, think of the legs splitting apart, and then scoop it up, throwing the body really tall, push back from that right leg and start to straighten that front leg and think of the leg splitting apart as you come in and in scoop. Lift it up tall. Let's add in the arm if you can. So the right arm comes down and it goes up.
Your little challenges to do an extension. Nice work, Mary. Slowly to come in. Keep the arm moving slowly. Skirt from your center. Lift last one, right arm comes down, stretch the front leg, lift the heart and chest slowly to come in, splitting with the legs and then pull all the way up and then bringing that leg off from there. And we're just going to come to standing beside your reformer and just do a little roll down. It's whatever you like to stand. Mary is going to reach the arms up to the sky.
Roll Down
Take a big breath in and then on the exhale, roll down through the spine, wherever the arms fall is fine. Let the head just relax. The knees, be soft and just little nods of the head or side to side. Breathe into the back. Slowly roll it all the way back up to stand. Ground down through the feet or even through the hips.Zip through your center or open through the shoulders. And then we are all done. Thank you so much for joining me, for my mindful movement, reformer. Thank you Mary so much. I hope you enjoyed it. Bye.
Mention
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Sara Colquhoun (Teacher) |
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Shelley H |
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Gia Calhoun |
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Dawn U |
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Julia R |
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Rebecca C |
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Barbara L |
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Alina S |
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Cara T |
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Rachel R |
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Colette P |
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Adriana C |
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Ingrid J |
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Zahra A |
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Theresa H |
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Marci S |
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Courtney P |
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Bahara |
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Rana M |
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Mary L |
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Cindy K |
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Erin W |
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Danita R |
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Nicola F |
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Caroline M |
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Laura J |
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FIRUZE B |
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Kim N |
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Kirsti V |
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Silke L |
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Kendra W |
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Candace A |
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Ellie R |
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Rachel |
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Wendie S |
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Meredith Rogers |
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Beth S |
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Rachel P |
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Z A |
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Galina G |
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