Pam Mazzuca
Athletic Therapist, Personal Trainer, Fitness Writer, Fitness Model


Running really is a solo sport

Despite only ever playing team sports, I am an introvert. I enjoy my solace, especially when I work out. I have never been one to need company when I go to the gym, in fact I despise running into people I know when I'm working out because I see it as a distraction. I am a very focused person so when I go to the gym all I want to do is  work out and get out, socializing is not part of my plan...afterwards ok but not before or during, it slows me down. 

When I work out I like to get into my own head, it's when I do my best thinking, problem-solving, and creating. Now being a mom of two little ones I cherish this "me-time" even more because it is much harder to come by *** PLEASE NOTE I wouldn't have it any other way!!!  

I have tried running with others in the past - friends, clients, husband - and afterwards I always realize how much more I prefer to run by myself, I will never be one of those people who join a running club. 

Having said that, running clubs are perfect for new runners or those who need others to stay motivated or are looking to make their social time more active. My suggestion to those of you who like or need to be with other people when you run - try and find a running partner who is SLIGHTLY faster and fitter than you, it will keep your butt in gear. If you choose someone who is significantly less fit than you, you will not get the workout that you need and if you find someone too much fitter than you, it can become demotivating. The other thing I would suggest is to keep the chit chat to a minimum, at least until after your run,  plan to have a coffee/latte/water with your pal post-run.

As for me, I have just begun my 10-week running program for my very first half marathon. I am pretty sure this will provide me with enough time in my own head I will keep you posted!

Posted by Pam Mazzuca at 8/2/2011 2:07 PM


Is it really simple math when it comes to the scale?

So many of us are slaves to the scale, weighing ourselves everyday (sometimes twice just to see if that extra cookie made a difference). And I am no different, especially post baby. Every morning I hop on the scale...but only after I have peed at least twice, pumped 5 oz of milk, nursed C and of course stripped down. And as I step on I hold my breathe, what will it say today? Will that 6 km run yesterday negate the sausage I ate with M at the Farmer's Market? I wonder if the hair tie I have in will make me heavier? I wonder how much my hair weights, I mean it is almost to my waist now...I really do need a hair cut...and then the numbers appear. For better or worse this is my morning ritual and it is truly a love/hate relationship.

The most ridiculous part of this insanity is that I am an educated person, particularly in this area, and I love my body so why do I torture myself on a daily basis? Because no matter how comfortable I am with my body I still let myself get sucked into what 'society' thinks I should weigh. Logically I know there is MUCH more to a healthy body and physique than the numbers on the scale but like most women I have that "magic number" etched into my brain. 

The good news is that everyday after my morning scale fiasco, I reel myself back to reality with these simple facts;

1. Muscle weighs more than fat

2. I would rather be heavier and muscular than skinny fat

3. I have a solid 4 pack less than 8 months after my SECOND baby in 19 months

4. I love my body - stretch marks, saggy breastfeeding boobs and all! My body tells my life story and what could be more beautiful than that - a permanent reminder of what I have accomplished, overcome and been blessed with so screw the scale!...until tomorrow morning

And here is some simple math and food for thought,

I am 5 lbs more than I was when I graduated high school, 15 lbs less than I was when I was 25, 7 lbs less than I was when I got married and 2 lbs lighter than I was at my leanest - so really what does the scale tell you???

Posted by Pam Mazzuca at 

6/22/2011 2:13 PM

Best Mother's Day Present

I am well aware that Mother's Day was over a month ago but I just got my present. No it's not because it was special ordered or anything like that, it's because my lovely husband, Mike, doesn't believe in "Mother's Day", or "Valentine's Day" for that matter lol. He believes that these "holidays" are just a commercial gimmick, I think it's just because he forgets and by the time someone reminds him, it's too late to buy anything . He is always saying to me "I don't need a commercial holiday to buy something overpriced or useless for you babe...I love buying you things...that's why I work so hard...I wanna buy you cool things..." blah blah blah... nevertheless about a month later I always get my "Valentine's Day", "Mother's Day", "Birthday", "insert any other holiday or special occasion" (still waiting for my push present for C wink wink) gift.

And true to his word, I got my Mother's Day present - a stand up paddleboard (SUP) from Silent Sports in Thornhill. After a long talk with Bruce (the owner of Silent Sports) and taking into account my weight and the conditions I would be using the board in we decided on the 2011 Cabrinha SUP 11'6. So Mike and Bruce strapped the board to the truck and off we went to the cottage to test out my new board (aka my solace at the cottage).

Two hours later, a stop at our favourite chip truck, the unloading of the truck, a quick hello to the in-laws, and a post-nap snack for C, I changed and was ready to jump on my board, I mean how hard can it be, you just stand up and paddle right?!

In theory yes, but the board was a little, well, wobblier than I had expected it to be. Fortunately I'm a quick learner and stubborn as hell so by my third time out I had mastered it, even the turning (I jumped in the water and physically flipped the board around the first time I needed to turn lol). And I had a blast! Forget the flowers and jewelry, this Momma prefers something a little more physical and fun and clearly Mike knows that and that is why I love him.

Although I suppose this "Mother's Day" gift was multi-purposed (and dare I say even a little selfish for Mike*) because it 

1) Allows me a break from 24/7 Mommy duty 

2) Provides me with a good workout while at the cottage and of course

3) Solace at the cottage

* Note this is also a "Father's Day Present" for Mike 

Happy Wife = Happy Life (ain't that the truth!)  

Posted by Pam Mazzuca at 6/14/2011 9:21 PM 

I'm Back!

I know it has been a while since I last blogged, ok a long while! But I'm back!!!

So let me catch you up - I have lost all the baby weight from C! I did it in about six months. And I really do love 120 lbs, however I could be firmer, which is what I am working on now.

The other great news is (no I'm not pregnant again phew), is that I am now an ambassador for Lole clothing - a super cool, Canadian clothing line for active women. As well, I am now doing online fitness videos for Canadian Living - so I have been a little busy lol.

As for my workouts, for the last month or so I have been running with both girls in my amazing double BOB jogging stroller, pushing over 60 lbs definitely adds some intensity to my runs. It's tough sometimes because M would rather walk these days so I usually have to bribe her with penguin crackers and we usually have a barbie or two along for the ride. But as my mom tells me everyday "You gotta do what you gotta do" - Thanks Mom!!! 

When I make it downstairs for a strength training workout, I set the girls up in the play tent with a Dora the Explorer episode, blankets, cheerios and stuffed penguins and I am good to go. M usually does part of my workout with me - you should see her incredible technique already, my little athlete. And C usually ends up crawling over to the workout bench and pulling herself up (someone really needs to tell this kid she is only 7 months! lol).

Posted by Pam Mazzuca at 6/7/2011 2:10 PM


A Perfect at-home workout

So C is now 12 weeks - where has the time gone?!  And this week I am down to 131 lbs, despite it not being a great week for workouts.  No excuses here, I was just lazy and opted for naps and house cleaning instead.  Every so often I go through a phase where I just don't feel like working out. Thankfully it is not long-lived, usually about one week, so I give myself a break and then I am excited to workout again.

This week I thought I would share a workout that you can do at home and it requires zero equipment and only takes 30 minutes, which is usually the length of my workouts.

The workout:

Perform each exercise for 45 seconds in the order they appear, beginning with the mountain climbers, followed by lunges and so on.  Once you have completed all 10 exercises rest for one minute and then repeat the circuit three more times.  To ramp up the intensity and caloric expenditure of this workout try jogging in place for one minute instead of resting between circuits.

Mountain Climbers

What it works: cardio, core, shoulder and leg strength

Set up: Get into a push up position.  Lift your bum up towards the ceiling.

Action: Bring your right foot forward towards your hands, then switch your feet and continue shuttling your feet back and forth for 45 seconds, increasing the speed to a pace that you are comfortable with. Remember to keep your neck in neutral and your eyes focused just in front of your hands and your abs tight


What it works: total body

Set up: Stand with your feet hip width apart, bend forward at your hips and place your hands flat on the ground in front of your feet, bending your knees if you need to.

Action:  Keeping your abs tight, walk your right hand forward so the heel of your right hand is in line with your left finger tips.  Then walk your left hand forward so the heel of your left hand is in line with your right finger tips.  Continue walking your hands forward until you are in a push up position, since you are here you’re going to do one military push up and then your are going to walk your feet towards your hands until you are back in the starting position

Side Lunge

What it works: quadriceps, gluteus maximus, inner thigh

Set up – Stand with your feet hip-width apart.  Hands on your hips

Action – Take a large step to the left with your left foot.  Slowly bend your left knee until your left thigh is almost parallel to the ground while keeping your right leg straight.  Hold for a second then push off your left foot to bring you back to the start position and repeat to the right.  Continue alternating sides for 45 seconds.

Close Grip Push Up

What it works: pectoralis major, triceps brachii, anterior deltoid

Set up – Lie prone on the ground with your hands placed directly under your shoulders and your toes tucked under.  Lift your body off the ground by extending your arms.

Action – Keeping your body straight, slowly lower your body towards the ground keeping your elbows tucked in close to your body.  Push yourself up to the start position and repeat for 45 seconds.  Take breaks if you need to so you can ensure proper form throughout the set to avoid injury.


What it works: gluteus maximus (tightens and tones your butt), hamstrings (tightens the back of your thighs)

Set up: Lie on your back with your arms by your sides, knees bent and feet flat on the ground. 

Action: Squeeze your butt and lift your hips up off the ground until they are in line with your shoulders and knees.  Hold for two seconds, lower and repeat for 45 seconds.  If you feel any pain in your low back don’t come up as high.


What it works: abs

Set up:  Lie on your back, lift your feet off the ground so your knees are directly above your hips and your knees form 90 degree angles.  Lift your arms up towards the ceiling, keeping your wrists directly over your shoulders.

Action:  Tilt your pelvis forward by pressing your low back into the floor and pull your shoulder blades together and down. Exhale and extend and lower your left leg a couple of inches above the ground while also extending your right arm over your head.  Hold for a second, inhale and return your arm and leg to the starting position and repeat with your right leg and left arm.  Continue switching sides for 45 seconds.

Posted by Pam Mazzuca at 1/18/2011 1:16 PM


Life Happens!

C is 11 weeks and although I didn't get as many workouts in as I would have liked I still dropped two pounds so I am now back at 132 lbs (12 lbs from my goal).  Because I didn't work out as much, I really watched what I ate, which is half the battle.

It is really easy as a mom, and especially a nursing mom, to not realize just what you are eating.  I can't tell you how many times I end up finishing M's snacks or meals because ... well because it's there.  And M is such a tiny tot who is constantly on the go that we don't mind giving her cookies (organic, gluten-free cookies of course lol) and the likes to try and help her gain weight.  And these weight gainers work - on me!  So I am trying to make a more conscious effort to not clean M's plate like a stray dog!  But let's face it, when you are out and about and your kid hands you a half-eaten cookie you eat it because it is easier than holding onto it till you get home and we certainly don't want it to go to waste ; )

So this week I went back to basics after the holidays - I made all of our meals at home and I skipped dessert because contrary to what I tell myself - breastfeeding while simultaneously eating dessert does count! : ( At the beginning of the week (which I knew was going to be busy) I stocked up on lots of fresh fruits and veggies and boneless,skinless chicken breasts and skipped the cookies altogether.

And why was our week so busy that I didn't workout as much as I wanted to because life happened that's why!  M had her first gymnastics class, both girls had swimming, the hubby worked ALOT and my mom had her knee replaced, oh and M had a bout of the stomach flu.  So I cut myself some slack and promised to get back on the horse this week - no more excuses!!!

How are your New Year's resolutions going?  Let me know, I would love to help!  

Hoping, no, planning on a better week this week!

Posted by Pam Mazzuca at 1/10/2011 3:40 PM


A New Year, A New You

C is now 10 weeks old and unfortunately the Holidays did get the best of me this week : (  

I only got one run and one pilates workout in and overindulged in treats.  The result - the scale hated me and showed that I gained 2 lbs, so now I am 14 lbs from my goal weight (134 lbs).  

Clearly even the best of us, with the best of intentions, can fall off the wagon and have a slip up now and then.  The important thing is to get back at it.  I mean let's face it, life happens and I am not going to deprive myself dessert during the holidays or miss out on taking my kids out of the city once and a while just so I can weigh 120 lbs. BUT once your vacation is over it is time to start back at it and what better time than the New Year!

One thing I have discovered writing this blog is that when you set a goal for yourself it is critical to share this with others in your life. Declaring your goal(s) makes you accountable and gives you someone to answer to.  Everyday when M goes down for her nap and I think about plopping myself on the couch to watch another episode of "Keeping up with the Kardashians" I remember that at the end of the week I will be announcing my new weight for better or for worse.  Perhaps it's an ego thing, but that is pretty good motivation for me to head downstairs to my gym.

So the next time you want to set a goal for yourself make sure you include others in on your plan and make sure your goals are SMART






For even more tips sign up for the Sexy Boot Camp e-newsletter at 

Posted by Pam Mazzuca at 1/3/2011 9:40 PM  


My Sample Workout

So C is now 9 weeks old and even though it was Christmas I still managed four runs and six pilates workout for a weight loss of three pounds (current weight is now 132 lbs, 12 more pounds to go!).

As promised this blog will be all about what my typical workouts look like.

Sample Treadmill Workout:

Time                                    Speed                        Incline

0-1 minute                        4mph                         1.0                       

1-10 minute                       6.2mph                  1.0

10-22 minute                     6.4mph            1.0

22-25 minute                     3.4mph                   8.0


Sample Weight Workout:

Exercise                                    Sets                        Reps                        Weight

Squats                                         3                        20                                    body weight           

Plie Squats                                   3                        20                                    25 lbs           

Bent Over Row                            3                        12/side                            25 lbs

Lateral Raise                                 2                        12                                    5 lbs

Reverse Flye                                 2                        12                                    5 lbs

Deadlift                                         2                        15                                    body weight

Triceps Kickbacks                         2                        12/side                        7.5 lbs

Biceps Curls                                 2                        15                                    17.5 lbs


Next week I will provide some tips on how to achieve your New Year's Resolution, whether it is weight loss or just a promise to yourself to increase your activity level.  And remember a lack of time is not an excuse, just an obstacle!

Happy New Years!!!

Posted by Pam Mazzuca at 12/28/2010 4:22 PM |



Pilates session

So this week's weigh in did not bring me any closer to my goal of 120 lbs but considering it is the holidays and we have been busy visiting and shopping and of course eating I will take the no weight loss over a weight gain!  And a loss of 22 lbs in less than 8 weeks isn't too bad.


This week I was able to get three runs in (25 minutes) and my very first one-on-one pilates session with Sally.  Sally works with tons of NHL guys so when my husband told me he had set some training up with her I was stoked, I figured I was in for a good workout and not some lame breathing session.  And I was right, Sally rocks!  Not only is she great at what she does, she is a mom of two and is funny as hell.  My only issue was how weird it was being the trainee and not the trainer.  In the past when I have tried pilates, I felt nothing and was completely bored.  But this session I felt muscle fatigue and not just in my core, my calves have been sore all week.  The difference I believe is having one-on-one instruction. Pilates is all about subtleties and not full on contractions of big muscles.  I have pretty good body awareness and I still struggled with the subtleties.  It was certainly a humbling experience.


It really made me realize just how important it is to retrain your core and pelvic floor after you have a baby.  Those muscles have been stretched for months, sometimes past the point of recognition, and they need to be reactivated to help prevent low back pain and pelvic issues in the future especially if you are active.  There is also a separation of your abs down the middle and pilates will really help close the gap faster and stronger than if you did nothing.  


I remember a few weeks ago, I wanted to see if I had this "gap" that women talk about so I laid on my back and did a crunch and felt the centre of my stomach starting just below my sternum (breast bone). I was surprised that I could feel a gap particularly at my belly button, my hand went right in, I swear I could have touched my spine if I pushed harder.  The gap was significant, probably an inch wide.  Since, it has started to close but it totally freaked me, no wonder I was having pain when I was running!


The moral of the story - if you have had a baby, ever, find a good pilates instructor and try it out either private or get some girlfriends together to split the cost but I am telling you it is worth the money.  A pilates DVD will not do the trick, at least not initially.  You really need someone there showing you what to do and how it should feel when you get the proper contraction.  Once you get the hang of it I am sure there are great DVD's out there but at the beginning spend the money and think of it as an investment in your health because if your core sucks, your going to end up with back pain and how efficient is a mommy in pain - not very!


Stay tune for next week, I will let you in on just what I do in a typical workout these days, just in time for everyone's New Year resolutions ; )


Posted by Pam Mazzuca at 12/20/2010 1:43 PM |



My new little personal trainer

So last week sucked, no weight loss, but this week was much better - I lost 2 lbs for a total of  loss of 22 lbs and a new weight of 135 lbs.


I knew it wasn't going to be easy to lose the baby weight, especially the second time around, but after a weight loss of zero last week I was determined to stick to it and maybe even ramp things up a little.  Now with C 6 weeks old I was given the green light to return to everything, finally!  This week I snuck in three 4K runs and three 15 minute strength training workouts.  And I feel great, I even squeezed myself into my "fat" jeans.  I also paid a little more attention to what I was eating - I stocked the fridge with organic grapes, organic carrot sticks and organic apples for when I get the munchies but don't be fooled we ate out twice and I snuck some french fries off of M's plate ; )


The best part of this week was that I discovered I have the best little personal trainer ever, C!  Once I put M down for her afternoon nap, I quickly changed into my running gear and headed for my treadmill in the basement with C.  I have a bassinet set up beside the treadmill so I tucked C in and I jumped onto my amazing TRUE treadmill.  As I started running I felt great, but as I started to tire I slowed down the treadmill to a walk, C woke up and started fussing.  So, feeling like I might not have much time left to run, I cranked up the treadmill again - C stopped fussing and fell asleep again.  So I slowed the treadmill down again, C woke up again and started fussing, so I cranked up the treadmill again and wouldn't you know it she fell back asleep again.  This happened the next day I ran too! So as long as I am running C keeps sleeping and I get more "mommy time", this baby weight just might be gone faster than I thought lol.


I am so excited for this upcoming week, I have my first private pilates session courtesy of my wonderful husband - although it will benefit him too.  I'm not a pilates girl, I like to train hard and high intensity to the point of wanting to vomit (it's the competitive athlete in me), but I understand the importance of it and I am eager to see what it is all about. Here's hoping for another great week of weight loss!


Posted by Pam Mazzuca at 12/11/2010 2:52 PM |


Frustration can be demotivating

This week C is just over five weeks old and so far I have lost 20 lbs (17lbs to go).   But it has been a frustrating week.


The weight loss has been progressing thus far and I have continued to increase my activity level.  So when I stepped on the scale this week I was horrified to see the scale showing 137 lbs.  How could this be?! I ran twice (3.5km each time), trained with weights once for 15 minutes, and did two 20-minute yoga sessions this week plus I am breast feeding C. I was so shocked that I weighed myself again, and still 137 lbs looked back at me.  I realize it's only been five weeks since C was born and my body is still recovering, but no weight loss c'mon!  


I would better understand this plateau in another seven weeks when my body has adjusted to the activity level and I'm closer to my goal weight of 120 lbs.  But I have just started working out again and I still have quite a bit of weight to lose still, so what the hell?!  I know this is par for the course but I can't help being frustrated.  I could make excuses like "it must be muscle mass", or "it's probably water weight" but I think the more logical answer is that this increase in activity, especially the higher intensity exercise (running), and breast feeding has left me hungry all the time. And instead of choosing healthy snacks I have been eating sweets, which has always been my weakness.  


I know it is going to very hard but I am going to have to detox from sugar.  Now I don't mean one of those crazy no sugar diets but rather it is time to stop eating like I'm pregnant.  I need to get back to eating healthy.  So I have stocked my fridge with grapes, carrot sticks, and apples.  And for when I just need a little "fix" I made gluten-free pumpkin brownies.  


Hopefully this will be a better week, which will be hard with the holidays approaching, but I am determined to get into a bikini by April... and look good in it! ; )


Posted by Pam Mazzuca at 12/5/2010 3:04 PM |



Getting started

I am now 1 month post baby and two pounds closer to my goal, 137 lbs, YAY!!!  Only 17 more pounds to go.


This last week has been a great start for me.  I managed to get in three 30 minute workouts (during nap time) and I even got out for a short 3k run with the dog. Plus I had my first photoshoot for Canadian Living magazine since having C - I was a little self-conscious but I am a real woman with flaws and I know most women can relate especially when you just had a baby 1 month ago.


To be honest, working out made me feel like my old self - they left me energized and relaxed all at the same time.  I felt like I was in control of my body again for the first time in 10 months.  Now keep in mind my workouts weren't anything crazy they were simple and light.  I focussed on activating my pelvic floor, hip stabilizers, and postural muscles to help strengthen the muscles that were stretched because of the pregnancy and the posture muscles to help alleviate/prevent upper back and neck pain from breast feeding. They were mostly yoga and pilates inspired movements including bridging, 100's, deadbug, birddog, leg lifts, and sun salutation.  I also included some of my favourites - body weighted squats, triceps push ups, bent over row, biceps curls, and lateral raises.


Although I am certainly making progress I have been frustrated this week - my maternity clothes are too big and my regular clothes too tight, I hate looking like an over stuffed sausage!  So I have been left to wear track pants, which normally I love, but I really want to wear my old clothes again. I know it took me 9 months to gain all that weight and the weight is not going to disappear after one week of working out, much to my dismay, but it can be very easy to get discouraged.  So when I start feeling like this, I take a deep breath and pack the kids into the stroller and head out for a walk with them.  This gives me a chance to clear my mind, get some fresh air, enjoy some quiet time with my girls, plus sneak in some extra calorie burning. By the time I get home I feel much better - you gotta love endorphins ; )


Next week my goal is to continue with at least three 30 minute workouts and at least  one short run.  No matter if you have just had a baby or you are hoping to lose a few pounds, setting a simple goal like the one I have just set will keep you on track.  It is also important that your final goal be specific, measurable, and realistic.  My final goal is to get back to my pre-pregnancy weight of 120 pounds, and for my waist to get down to 27 inches.  


See you next week!!!

Stay fit and healthy until then


Posted by Pam Mazzuca at 11/26/2010 1:18 PM |



Reclaiming my body after babies

So it has almost been 4 weeks since my husband and I welcomed our second daughter, C, into the world and I am ready to take my body back from baby making!


I have either been pregnant or breast feeding or both for the last 29 months straight and my once sculpted and sleek, boy-like body is now flabby, sagging, stretched and curvy - I personally preferred my A-cup chest to my new porn star DD's!  


Before I got pregnant with our first daughter, M, I was 122 lbs and solid muscle and I mean that.  I had a six pack, a 25 inch waist and buns of steel.  I ran 10 km/day and weight trained at least 5x/week.  But when I got pregnant with M I decided I would eat for 2, and I mean for 2 adult men!  Plus the fatigue and morning sickness kept me from working out regularly and by the time M was born I was a whopping 177 lbs at 5'4 and M was only 7 lbs 6 oz!


As a first time mom, I never wanted to leave M's side so my workouts turned from running to walking and weight training sessions were few and far between.  But once M turned 6 months I began popping her in my BOB jogging stroller  and going out for runs again, and ran the Oasis Zoo 10k when she was 7 months old.  By the time M was 9 months I had lost all the weight I had gain during my pregnancy and by the time she was 10 months my six pack was back and I was down to 120 lbs.  I was so happy and that is when I got pregnant with C.


I was terrified of I was going to gain 55 lbs again, especially since my morning sickness with C was MUCH worse, not even Dicletin helped.  So I made a promise to myself that I would stay active and eat better this time. I ran 4km 3x/week and did the Gabrielle Reece prenatal DVD  3x/week.  And on the days I didn't run I made sure M and I went for long walks. 


It seemed to help.  And when running became too painful at 36 weeks i switched to swimming.  So when C was born I only weighed 157 lbs (20 lbs less than with M) and C weighed 8 lbs 11 oz - so much for running leading to low birth weight babies!!!


So now at almost 4 weeks post natal I weigh in at 139 lbs (-18 lbs), still 5'4 lol and my waist is 30.5 inches.  With 19 more pounds to go, and a lot of firming up, I have begun my journey to reclaiming my body after babies!


The reason I want to get back down to 120 lbs is not really a vanity thing (although it helps), it is more about staying healthy and fit.  I want to role model for my daughters a healthy lifestyle and a healthy body image and prove to myself that just because I am a mom doesn't mean that I have to relinquish control of my body.  And I want to help inspire other moms and show them that making time for myself to workout doesn't make me selfish or a bad mom, that it is just the opposite - it will make me a better mom and a better role model because I am showing my daughters that I matter, that I am important and that I love myself !  And as a mom  what better life lesson could I possibly teach them?!  


Stay tuned as I work (and hopefully not struggle) towards my goal. I will also include tips and advice on how I am Reclaiming my body after babies!!! You can also check out my website for more information about me and links to my articles and videos.

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