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New Rules of the Road



A great deal has changed in the world of fitness. With our overexposure to daily infomercials, new research and fad diets, it’s easy to be confused about what to do and who to trust. Like any profession, the arena of personal development experts is inhabited by a wide range of interesting characters who collectively bring an even wider range of qualifications, philosophies, egos, attitudes and motives to the self-help table. Some are incredibly knowledgeable while others are, to put it plainly, full of crap.

Most of us have a limited amount of time to work out, and we shouldn’t waste a second of it on outdated facts. To clear the confusion, here’s a quick primer...

Old rule: Do crunches for a strong midsection.
New rule: Get a strong core with functional full-body exercises.

Abs are only one part of your core. The full core also includes obliques, transverse abdominis and erector spinae (lower back). Some experts even consider your hips to be part of your core. A strong midsection keeps your back healthy, improves posture, allows you to move with greater control and helps with balance. So don’t just crunch; do a variety of planks, side planks, twists, rotations and balance work.


Old rule: Always rest between strength-training sets.
New rule: Circuit train to make the most of your workout.

While there’s nothing technically wrong with resting between sets, who has time? Circuit training is a method borrowed from athletes and modified for us regular folks. Traditionally, circuit training is done in stations that alternate between different muscle groups – moving from one station of exercise to the next with little to no rest. Because you keep your heart rate up throughout the workout, you not only build muscle, but  also get the benefits of cardiovascular training.


Old rule: Do lots of reps with light weights to get toned and lean, not big and bulky.
New rule: Choose weights that challenge you.

For some reason it has been pounded into our heads that lifting light weights makes you tiny and toned while lifting heavy weights will make you big and bulky. Unless you spend hours upon hours at the gym, that just isn’t true. If you can lift a weight 20-25 times, it’s time to go heavier. Select a weight that is heavy enough to get you to muscle exhaustion – the point where your muscle is too tired to do another rep with proper form – during your last couple of reps in a set (I recommend 8-15 reps with 1-4 sets).


Old rule: Do yoga and Pilates to make your muscles longer and leaner.
New rule: Round out your workout routine with yoga and Pilates.

No form of exercise has the ability to lengthen your muscles. Your muscles are a certain length, and training doesn’t make them longer. Yoga and Pilates are fantastic activities that add value to any workout program – reduced stress, improved focus, core strengthening and greatly improved flexibility – but they don’t fully replace cardio or strength training unless the kind you’re doing is extremely vigorous and advanced, and for most people in group classes and utilizing workout DVDs that is not the case.


Old rule: No pain, no gain.
New rule: If you feel bad or are in pain, stop, rest and modify your workout.

While “feeling the burn” is a good thing and signals that the body and its muscles are working hard, there is absolutely no gain to real pain. It’s a sign that something is wrong with your body and it needs rest or exercise modification, like walking instead of running or front lunges instead of backward. Remember, exercise is supposed to make you feel better, not worse!

When it comes down to it, the new rules for fitness are common sense and help you to reach your goals faster. Incorporate these new “rules” into your repertoire and you’ll be amazed at what a difference such small changes can make!

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Calendar

October 2019

Forms Through Language: an exhibition by San Francisco Artist Gyöngy Laky. On view September 12 – October 31. Free and open to the public. Join us for Laky's Artist Reception on...

Cost: Free

Where:
Artspace at Untitled
1 NE 3rd st
Oklahoma City, OK  73104
View map »


Telephone: 405-815-9995
Website »

More information

Whether it’s a pair of deer in the woods of Oklahoma, or the delicate points of a snowflake in Wisconsin, Maud photographer Sarah Rodefeld is patient and steady as she aims her lens. ...

Cost: $4-$6

Where:
Chisholm Trail Heritage Center
1000 Chisholm Trail Parkway
Duncan, OK  73533
View map »


Sponsor: Chisholm Trail Heritage Center
Telephone: 580.252.6692
Contact Name: Toni Hopper
Website »

More information

October 4-December 29, 2019 Misunderstood! features poems and artworks ranging from 1894 to 2017. As these works demonstrate, Native artists and writers have grappled with the same...

Cost: Free!

Where:
Fred Jones Jr. Museum of Art
555 Elm Ave.
Norman, OK  73019
View map »


Sponsor: Fred Jones Jr. Museum of Art
Website »

More information

Join us for the seventh year of Wiggle Out Loud: OKC's Free Family Music Festival at the Myriad Gardens on Sunday, October 20th from 10:30 a.m. to 4:30 p.m. We have a fresh, diverse lineup of...

Cost: Free

Where:
Myriad Gardens
301 W Reno Ave
Oklahoma City, OK  73102
View map »


Sponsor: The Children's Hospital Volunteers
Contact Name: Molly Pattison
Website »

More information

Willkommen to four days of Oompah (or Bavaria or Oktoberfest) in Oklahoma with nationally known German bands, authentic European foods, arts and  crafters MarktHaus, full carnival, and...

Cost: $7 in advance, $10 at the gate and FREE for children 12 and under

Where:
River West Festival Park
2100 S. Jackson Ave.
Tulsa, OK  74107
View map »


Sponsor: Linde
Website »

More information

Professional instruction in the art of improvisation. Though some experience with improvisation is beneficial, all skill levels are welcome, no prerequisite classes.  Though sketch comedy...

Cost: $175 for the full term

Where:
The Paramount Room
701 W. Sheridan Ave
Oklahoma City, OK  73102
View map »


Sponsor: The Space OKC
Telephone: 405-887-3327
Contact Name: AL Caveny
Website »

More information

Come pre-party with us on the patio this Saturday at the Sheraton Hotel. Enjoy our signature cocktail drinks and food bar menu. DJ Catherine Ouellette will be spinning your favorite tunes...

Cost: Free

Where:
Sheraton Oklahoma City Downtown Hotel
1 North Broadway Ave
Oklahoma City, OK  73102
View map »

More information

Winner of four Tony Awards, including Best Musical Revival, HELLO, DOLLY! is the universally acclaimed smash that NPR calls “the best show of the...

Cost: Varies

Where:
Civic Center Music Hall
201 N Walker Ave
Oklahoma City, OK  73102
View map »


Sponsor: OKC Broadway
Telephone: 405-594-8300
Website »

More information

Show More...
Show Less...

October 4-December 29, 2019 Misunderstood! features poems and artworks ranging from 1894 to 2017. As these works demonstrate, Native artists and writers have grappled with the same...

Cost: Free!

Where:
Fred Jones Jr. Museum of Art
555 Elm Ave.
Norman, OK  73019
View map »


Sponsor: Fred Jones Jr. Museum of Art
Website »

More information

Forms Through Language: an exhibition by San Francisco Artist Gyöngy Laky. On view September 12 – October 31. Free and open to the public. Join us for Laky's Artist Reception on...

Cost: Free

Where:
Artspace at Untitled
1 NE 3rd st
Oklahoma City, OK  73104
View map »


Telephone: 405-815-9995
Website »

More information

Whether it’s a pair of deer in the woods of Oklahoma, or the delicate points of a snowflake in Wisconsin, Maud photographer Sarah Rodefeld is patient and steady as she aims her lens. ...

Cost: $4-$6

Where:
Chisholm Trail Heritage Center
1000 Chisholm Trail Parkway
Duncan, OK  73533
View map »


Sponsor: Chisholm Trail Heritage Center
Telephone: 580.252.6692
Contact Name: Toni Hopper
Website »

More information

Professional instruction in the art of improvisation. Though some experience with improvisation is beneficial, all skill levels are welcome, no prerequisite classes.  Though sketch comedy...

Cost: $175 for the full term

Where:
The Paramount Room
701 W. Sheridan Ave
Oklahoma City, OK  73102
View map »


Sponsor: The Space OKC
Telephone: 405-887-3327
Contact Name: AL Caveny
Website »

More information

Come pre-party with us on the patio this Saturday at the Sheraton Hotel. Enjoy our signature cocktail drinks and food bar menu. DJ Catherine Ouellette will be spinning your favorite tunes...

Cost: Free

Where:
Sheraton Oklahoma City Downtown Hotel
1 North Broadway Ave
Oklahoma City, OK  73102
View map »

More information

Father Michael Lapsley, a South African Anglican priest and noted anti-apartheid activist, will discuss ways that people can begin their journey of forgiveness and healing Oct. 21 at 7 p.m. at...

Cost: Free

Where:
Fairview Missionary Baptist Church
1700 NE 7th St.
Oklahoma City, OK  73117
View map »


Sponsor: University of Science and Arts of Oklahoma
Telephone: 405-574-1312
Contact Name: Dr. Tonnia Anderson
Website »

More information

Show More...
Show Less...

October 4-December 29, 2019 Misunderstood! features poems and artworks ranging from 1894 to 2017. As these works demonstrate, Native artists and writers have grappled with the same...

Cost: Free!

Where:
Fred Jones Jr. Museum of Art
555 Elm Ave.
Norman, OK  73019
View map »


Sponsor: Fred Jones Jr. Museum of Art
Website »

More information

Forms Through Language: an exhibition by San Francisco Artist Gyöngy Laky. On view September 12 – October 31. Free and open to the public. Join us for Laky's Artist Reception on...

Cost: Free

Where:
Artspace at Untitled
1 NE 3rd st
Oklahoma City, OK  73104
View map »


Telephone: 405-815-9995
Website »

More information

Whether it’s a pair of deer in the woods of Oklahoma, or the delicate points of a snowflake in Wisconsin, Maud photographer Sarah Rodefeld is patient and steady as she aims her lens. ...

Cost: $4-$6

Where:
Chisholm Trail Heritage Center
1000 Chisholm Trail Parkway
Duncan, OK  73533
View map »


Sponsor: Chisholm Trail Heritage Center
Telephone: 580.252.6692
Contact Name: Toni Hopper
Website »

More information

Come pre-party with us on the patio this Saturday at the Sheraton Hotel. Enjoy our signature cocktail drinks and food bar menu. DJ Catherine Ouellette will be spinning your favorite tunes...

Cost: Free

Where:
Sheraton Oklahoma City Downtown Hotel
1 North Broadway Ave
Oklahoma City, OK  73102
View map »

More information

Professional instruction in the art of improvisation. Though some experience with improvisation is beneficial, all skill levels are welcome, no prerequisite classes.  Though sketch comedy...

Cost: $175 for the full term

Where:
The Paramount Room
701 W. Sheridan Ave
Oklahoma City, OK  73102
View map »


Sponsor: The Space OKC
Telephone: 405-887-3327
Contact Name: AL Caveny
Website »

More information

Join us for an evening of choral works inspired by the celestial mystery of the moon and stars, and the beauty they reflect upon the Earth. The concert will offer a variety of musical responses to...

Cost: Free to the public. Donations accepted.

Where:
Bishop W. Angie Smith Chapel, OCU Campus
2501 N. Blackwelder Ave.
Oklahoma City, OK
View map »


Sponsor: Bella Voce Chamber Choir
Website »

More information

Show More...
Show Less...

Whether it’s a pair of deer in the woods of Oklahoma, or the delicate points of a snowflake in Wisconsin, Maud photographer Sarah Rodefeld is patient and steady as she aims her lens. ...

Cost: $4-$6

Where:
Chisholm Trail Heritage Center
1000 Chisholm Trail Parkway
Duncan, OK  73533
View map »


Sponsor: Chisholm Trail Heritage Center
Telephone: 580.252.6692
Contact Name: Toni Hopper
Website »

More information

Forms Through Language: an exhibition by San Francisco Artist Gyöngy Laky. On view September 12 – October 31. Free and open to the public. Join us for Laky's Artist Reception on...

Cost: Free

Where:
Artspace at Untitled
1 NE 3rd st
Oklahoma City, OK  73104
View map »


Telephone: 405-815-9995
Website »

More information

October 4-December 29, 2019 Misunderstood! features poems and artworks ranging from 1894 to 2017. As these works demonstrate, Native artists and writers have grappled with the same...

Cost: Free!

Where:
Fred Jones Jr. Museum of Art
555 Elm Ave.
Norman, OK  73019
View map »


Sponsor: Fred Jones Jr. Museum of Art
Website »

More information

Professional instruction in the art of improvisation. Though some experience with improvisation is beneficial, all skill levels are welcome, no prerequisite classes.  Though sketch comedy...

Cost: $175 for the full term

Where:
The Paramount Room
701 W. Sheridan Ave
Oklahoma City, OK  73102
View map »


Sponsor: The Space OKC
Telephone: 405-887-3327
Contact Name: AL Caveny
Website »

More information

Come pre-party with us on the patio this Saturday at the Sheraton Hotel. Enjoy our signature cocktail drinks and food bar menu. DJ Catherine Ouellette will be spinning your favorite tunes...

Cost: Free

Where:
Sheraton Oklahoma City Downtown Hotel
1 North Broadway Ave
Oklahoma City, OK  73102
View map »

More information

Show More...
Show Less...

Whether it’s a pair of deer in the woods of Oklahoma, or the delicate points of a snowflake in Wisconsin, Maud photographer Sarah Rodefeld is patient and steady as she aims her lens. ...

Cost: $4-$6

Where:
Chisholm Trail Heritage Center
1000 Chisholm Trail Parkway
Duncan, OK  73533
View map »


Sponsor: Chisholm Trail Heritage Center
Telephone: 580.252.6692
Contact Name: Toni Hopper
Website »

More information

Forms Through Language: an exhibition by San Francisco Artist Gyöngy Laky. On view September 12 – October 31. Free and open to the public. Join us for Laky's Artist Reception on...

Cost: Free

Where:
Artspace at Untitled
1 NE 3rd st
Oklahoma City, OK  73104
View map »


Telephone: 405-815-9995
Website »

More information

October 4-December 29, 2019 Misunderstood! features poems and artworks ranging from 1894 to 2017. As these works demonstrate, Native artists and writers have grappled with the same...

Cost: Free!

Where:
Fred Jones Jr. Museum of Art
555 Elm Ave.
Norman, OK  73019
View map »


Sponsor: Fred Jones Jr. Museum of Art
Website »

More information

"Size Queen: Harold Stevenson and the Politics of Looking" Lecture     October 24, 4 p.m. Mary Eddy Auditorium Free and open to the public Join us for a lecture by Dr....

Cost: Free!

Where:
Fred Jones Jr. Museum of Art
555 Elm Ave.
Norman, OK  74019
View map »


Sponsor: Fred Jones Jr. Museum of Art
Website »

More information

40 Minutes or Less: Spooky Shorts In partnership with Oklahoma Film Society 6 p.m.  Free and open to the public.  Films: Peur Du Noir # 5 - Directed by Richard McGuire Reverse -...

Cost: Free

Where:
ARTSPACE at Untitled
1 NE 3rd St
Oklahoma City, OK  73104
View map »


Sponsor: ARTSPACE at Untitled
Telephone: 405-815-9995
Website »

More information

Come pre-party with us on the patio this Saturday at the Sheraton Hotel. Enjoy our signature cocktail drinks and food bar menu. DJ Catherine Ouellette will be spinning your favorite tunes...

Cost: Free

Where:
Sheraton Oklahoma City Downtown Hotel
1 North Broadway Ave
Oklahoma City, OK  73102
View map »

More information

Professional instruction in the art of improvisation. Though some experience with improvisation is beneficial, all skill levels are welcome, no prerequisite classes.  Though sketch comedy...

Cost: $175 for the full term

Where:
The Paramount Room
701 W. Sheridan Ave
Oklahoma City, OK  73102
View map »


Sponsor: The Space OKC
Telephone: 405-887-3327
Contact Name: AL Caveny
Website »

More information

OSU Symphony Orchestra presents Fierce & Feminine: A Celebration of Women Composers! Dr. Thomas Dickey, conductor Sarah King, assistant conductor Dr. Erin Murphy, flute, featured guest...

Cost: $12, 10, & 7

Where:
McKnight Center for the Performing Arts
705 W. University Ave.
Stillwater, OK  74074
View map »


Sponsor: Oklahoma State University Symphony Orchestra
Telephone: 618-304-2817
Contact Name: Dr. Thomas Dickey, Director of Orchestral Studies
Website »

More information

On Oct. 24 at 7:30 p.m. in the Davis Hall Little Theatre, PUSH Physical Theatre will bring Bram Stoker’s 1897 horror novel DRACULA to life in an original, multi-media performance that...

Cost: $10-15

Where:
Davis Hall Little Theatre
1727 W. Alabama Ave.
Chickasha, OK  73018
View map »


Sponsor: USAO Theatre Arts Department
Telephone: 405-574-1310
Contact Name: Katie Davis
Website »

More information

Show More...
Show Less...

Whether it’s a pair of deer in the woods of Oklahoma, or the delicate points of a snowflake in Wisconsin, Maud photographer Sarah Rodefeld is patient and steady as she aims her lens. ...

Cost: $4-$6

Where:
Chisholm Trail Heritage Center
1000 Chisholm Trail Parkway
Duncan, OK  73533
View map »


Sponsor: Chisholm Trail Heritage Center
Telephone: 580.252.6692
Contact Name: Toni Hopper
Website »

More information

Forms Through Language: an exhibition by San Francisco Artist Gyöngy Laky. On view September 12 – October 31. Free and open to the public. Join us for Laky's Artist Reception on...

Cost: Free

Where:
Artspace at Untitled
1 NE 3rd st
Oklahoma City, OK  73104
View map »


Telephone: 405-815-9995
Website »

More information

October 4-December 29, 2019 Misunderstood! features poems and artworks ranging from 1894 to 2017. As these works demonstrate, Native artists and writers have grappled with the same...

Cost: Free!

Where:
Fred Jones Jr. Museum of Art
555 Elm Ave.
Norman, OK  73019
View map »


Sponsor: Fred Jones Jr. Museum of Art
Website »

More information

This is one interactive haunted experience you WILL NOT want to miss! Will you be the one left behind or will your tactical skills get you to the other side?! Bring your friends and family to our...

Cost: $8

Where:
Nerfed Indoor Battle Arena
1 East Main St.
Shawnee, OK  74801
View map »


Sponsor: Nerfed Indoor Battle Arena
Telephone: 405-585-1321
Contact Name: Beau & Misty Dorrough
Website »

More information

Professional instruction in the art of improvisation. Though some experience with improvisation is beneficial, all skill levels are welcome, no prerequisite classes.  Though sketch comedy...

Cost: $175 for the full term

Where:
The Paramount Room
701 W. Sheridan Ave
Oklahoma City, OK  73102
View map »


Sponsor: The Space OKC
Telephone: 405-887-3327
Contact Name: AL Caveny
Website »

More information

Come pre-party with us on the patio this Saturday at the Sheraton Hotel. Enjoy our signature cocktail drinks and food bar menu. DJ Catherine Ouellette will be spinning your favorite tunes...

Cost: Free

Where:
Sheraton Oklahoma City Downtown Hotel
1 North Broadway Ave
Oklahoma City, OK  73102
View map »

More information

World-renowned pianist Jonathan Biss embarked on a 9-year project of recording the complete cycle of Beethoven’s piano sonatas. These works are among the most expressive and challenging piano...

Cost: Varying

Where:
McKnight Center Performance Hall
419 S. Monroe
Stillwater, OK  74074
View map »

More information

Over the course of seven concerts, pianist Jonathan Biss performs all of Beethoven's Piano Sonatas. Jonathan Biss continues to expand his reputation as a teacher, musical thinker, and one...

Cost: Varying

Where:
McKnight Center Performance Hall
419 S. Monroe
Stillwater, OK  74074
View map »

More information

Tired of the same old Halloween parties? Join Oklahoma River Cruises and let’s Haunt the River.  Enjoy the decorated boat, haunted tunes, light snacks and cash bar on board....

Cost: $35

Where:
Exchange Ave. Landing
1503 Exchange Ave.
Oklahoma City, OK  73108
View map »


Sponsor: Oklahoma River Cruises
Telephone: 405-702-7755
Contact Name: Che Loessberg
Website »

More information

The immersive concert-style theater show chronicles the amazing journey shared by the folk-rock duo Paul Simon and Art Garfunkel. It tells the story from their humble beginnings as Tom &...

Cost: Varies

Where:
Hudiburg Chevrolet Center
6000 Prosper Blvd
Midwest City, OK  73110
View map »


Sponsor: OKC Broadway
Telephone: 405-594-8300
Website »

More information

From three-time Tony® winner and Hamilton choreographer, Andy Blankenbuehler, comes an inspiring new American musical that explodes with infectious music and high-octane, heart-stopping...

Cost: $30-$45

Where:
OCCC Visual and Performing Arts Center
7777 South May Avenue
Oklahoma City, OK  73159
View map »


Sponsor: INSURICA

More information

Show More...
Show Less...

Whether it’s a pair of deer in the woods of Oklahoma, or the delicate points of a snowflake in Wisconsin, Maud photographer Sarah Rodefeld is patient and steady as she aims her lens. ...

Cost: $4-$6

Where:
Chisholm Trail Heritage Center
1000 Chisholm Trail Parkway
Duncan, OK  73533
View map »


Sponsor: Chisholm Trail Heritage Center
Telephone: 580.252.6692
Contact Name: Toni Hopper
Website »

More information

October 4-December 29, 2019 Misunderstood! features poems and artworks ranging from 1894 to 2017. As these works demonstrate, Native artists and writers have grappled with the same...

Cost: Free!

Where:
Fred Jones Jr. Museum of Art
555 Elm Ave.
Norman, OK  73019
View map »


Sponsor: Fred Jones Jr. Museum of Art
Website »

More information

Forms Through Language: an exhibition by San Francisco Artist Gyöngy Laky. On view September 12 – October 31. Free and open to the public. Join us for Laky's Artist Reception on...

Cost: Free

Where:
Artspace at Untitled
1 NE 3rd st
Oklahoma City, OK  73104
View map »


Telephone: 405-815-9995
Website »

More information

America’s largest interactive comedy murder mystery dinner show is now playing at the Skirvin Hilton Hotel. At The Dinner Detective, you’ll tackle a challenging crime while you...

Cost: $59.95

Where:
The Skirvin Hilton
1 Park Ave
Oklahoma City, OK  73102
View map »


Sponsor: The Dinner Detective
Telephone: 866.496.0535
Website »

More information

We're poppin' champagne on the patio this Saturday and raffling off a bottle of Perrier-Jouet valued at $300! Come pre-party with us and DJ Catherine Ouellette from 6pm-10pm -...

Cost: Free

Where:
Sheraton Oklahoma City Downtown Hotel
1, N Broadway Ave
Oklahoma City, OK  73102
View map »

More information

This is one interactive haunted experience you WILL NOT want to miss! Will you be the one left behind or will your tactical skills get you to the other side?! Bring your friends and family to our...

Cost: $8

Where:
Nerfed Indoor Battle Arena
1 East Main St.
Shawnee, OK  74801
View map »


Sponsor: Nerfed Indoor Battle Arena
Telephone: 405-585-1321
Contact Name: Beau & Misty Dorrough
Website »

More information

Professional instruction in the art of improvisation. Though some experience with improvisation is beneficial, all skill levels are welcome, no prerequisite classes.  Though sketch comedy...

Cost: $175 for the full term

Where:
The Paramount Room
701 W. Sheridan Ave
Oklahoma City, OK  73102
View map »


Sponsor: The Space OKC
Telephone: 405-887-3327
Contact Name: AL Caveny
Website »

More information

Come pre-party with us on the patio this Saturday at the Sheraton Hotel. Enjoy our signature cocktail drinks and food bar menu. DJ Catherine Ouellette will be spinning your favorite tunes...

Cost: Free

Where:
Sheraton Oklahoma City Downtown Hotel
1 North Broadway Ave
Oklahoma City, OK  73102
View map »

More information

Tired of the same old Halloween parties? Join Oklahoma River Cruises and let’s Haunt the River.  Enjoy the decorated boat, haunted tunes, light snacks and cash bar on board....

Cost: $35

Where:
Exchange Ave. Landing
1503 Exchange Ave.
Oklahoma City, OK  73108
View map »


Sponsor: Oklahoma River Cruises
Telephone: 405-702-7755
Contact Name: Che Loessberg
Website »

More information

From three-time Tony® winner and Hamilton choreographer, Andy Blankenbuehler, comes an inspiring new American musical that explodes with infectious music and high-octane, heart-stopping...

Cost: $30-$45

Where:
OCCC Visual and Performing Arts Center
7777 South May Avenue
Oklahoma City, OK  73159
View map »


Sponsor: INSURICA

More information

The immersive concert-style theater show chronicles the amazing journey shared by the folk-rock duo Paul Simon and Art Garfunkel. It tells the story from their humble beginnings as Tom &...

Cost: Varies

Where:
Hudiburg Chevrolet Center
6000 Prosper Blvd
Midwest City, OK  73110
View map »


Sponsor: OKC Broadway
Telephone: 405-594-8300
Website »

More information

Show More...
Show Less...
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