How To Transition Between Work Time and Personal Time

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Physical presence doesn’t always equate to mental presence. You could be sitting at your desk but more preoccupied about a home repair than the assignment at hand, or you could be at the kitchen table thinking more about the proposal you have to finish than the people eating dinner with you. That’s why transitions from work mode to personal mode are so essential.

And you have to make an especially intentional effort on these transitions when you work from home because you don’t have the natural change of context cues. In my experience as a time management coach, here are some of the ways to be less distracted and more present whether you’re working or enjoying personal time.

Have a starting work routine

Mr. Rogers knew how to do transitions right. Many generations of children knew that when he was singing his iconic “It’s a Beautiful Day in the Neighborhood,” changing his sweater, and then putting on different shoes that it was the start of their time together.

You don’t need to sing when you start work (unless you really want to), and you don’t need to switch sweaters. But you can have certain things that you do in the same way each morning — even if you work from home. Maybe it’s putting your dishes in the dishwasher, turning off the lights that may be on around the house, getting a cup of coffee, and then sitting down at your computer….Continue reading….

By: Elizabeth Grace SaundersHarvard Business Review

Source: How to Transition Between Work Time and Personal Time

Critics:

Generally, business sector agrees that it is important to achieve work–life balance, but does not support a legislation to regulate working hours limit. They believe “standard working hours” is not the best way to achieve work–life balance and the root cause of the long working hours in Hong Kong is due to insufficient labor supply. The managing director of Century Environmental Services Group, Catherine Yan, said “Employees may want to work more to obtain a higher salary due to financial reasons.

If standard working hour legislation is passed, employers will need to pay a higher salary to employees, and hence the employers may choose to segment work tasks to employer more part time employees instead of providing overtime pay to employees.” She thinks this will lead to a situation that the employees may need to find two part-time jobs to earn their living, making them wasting more time on transportation from one job to another.

The Chairman of the Hong Kong General Chamber of Commerce, Chow Chung-kong believes that it is so difficult to implement standard working hours that apply “across-the-board”, specifically, to accountants and barristers. In addition, he believes that standard working hours may decrease individual employees’ working hours and would not increase their actual income. It may also lead to an increase of number of part-timers in the labor market.

According to a study conducted jointly by the Business, Economic and Public Affairs Research Centre and Enterprise and Social Development Research Centre of Hong Kong Shue Yan University, 16% surveyed companies believe that a standard working hours policy can be considered, and 55% surveyed think that it would be difficult to implement standard working hours in businesses.

Employer representative in the Labour Advisory Board, Stanley Lau, said that standard working hours will completely alter the business environment of Hong Kong, affect small and medium enterprise and weaken competitiveness of businesses. He believes that the government can encourage employers to pay overtime salary, and there is no need to regulate standard working hours.

The structure of the work week varies considerably for different professions and cultures. Among salaried workers in the western world, the work week often consists of Monday to Friday or Saturday with the weekend set aside as a time of personal work and leisure. Sunday is set aside in the western world because it is the Christian sabbath.

The traditional American business hours are 9:00 a.m. to 5:00 p.m., Monday to Friday, representing a workweek of five eight-hour days comprising 40 hours in total. These are the origin of the phrase 9-to-5, used to describe a conventional and possibly tedious job. Negatively used, it connotes a tedious or unremarkable occupation. The phrase also indicates that a person is an employee, usually in a large company, rather than an entrepreneur or self-employed.

More neutrally, it connotes a job with stable hours and low career risk, but still a position of subordinate employment. The actual time at work often varies between 35 and 48 hours in practice due to the inclusion, or lack of inclusion, of breaks. In many traditional white collar positions, employees were required to be in the office during these hours to take orders from the bosses, hence the relationship between this phrase and subordination.

Workplace hours have become more flexible, but the phrase is still commonly used even in situations where the term does not apply literally. Technology has also continued to improve worker productivity, permitting standards of living to rise as hours decline. In developed economies, as the time needed to manufacture goods has declined, more working hours have become available to provide services, resulting in a shift of much of the workforce between sectors.

Economic growth in monetary terms tends to be concentrated in health care, education, government, criminal justice, corrections, and other activities rather than those that contribute directly to the production of material goods.

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Want To Start Therapy? Here’s How To Find a Therapist That’s a Good Fit For You

AlonzoDesign/Getty Images 

Sometimes when we need it the most, therapy can feel out of reach. Tracking down a provider with availability who you like and can also afford is no easy feat. You could compare finding a therapist to apartment-hunting in a crowded housing market. Demand is high, availability is limited.

It requires persistence, flexibility, and the knowledge that you may not be able to check every one of your boxes. In a poll of mental health and substance abuse workers conducted earlier this year, 90% of workers surveyed expressed concern that new patients won’t be able to access care. And more than half of providers who work directly with clients say their waitlist for new clients is longer now than it’s ever been before.

And if your finances are tight – say if you’re on Medicaid, or you selected an insurance plan with a narrower network of doctors to save on premiums – you may find it’s harder to make an appointment with a new therapist compared to other health care providers.

With all that said, Theresa Nguyen, chief research officer at Mental Health America, says it’s important to consider your personal fit with a therapist, as well as the cost. “It’s such an intimate experience. It’s unlike finding any other doctor,” she says. Here’s a guide to finding a therapist who can help you – taking both your mental health needs and your budget into account….Continue reading..

By: Andrea Muraskin

Andrea Muraskin writes the NPR Health newsletter and is a freelance writer and audio producer based in Boston.

Source: Want to start therapy? Here’s how to find a therapist that’s a good fit for you : Shots – Health News : NPR

Critics:

Therapy comes in many different forms, and may target mental or physical problems. These types of therapy include cognitive behavioral therapy, dialectical behavior therapy, mindfulness-based cognitive therapy, and physical therapy. Therapists are used daily by many people, and are trained to provide treatment to an individual or group.

Therapy was invented in the 1800s by Franz Mesmer, considered the “Father of Western Psychotherapy”, who was followed by Sigmund Freud. Therapy is used in many ways to shape and help reform a person. This type of treatment allows individuals to regain gain goals lost or wanting to accomplish.

Many individuals come into therapy looking for ways to cope with issues and to receive an emotional release. For example, healing from trauma, in need of support, emotional issues, and many more. Allowing oneself to express your thoughts and feelings go a long way in therapy recovery, this is called the therapeutic process.

Treatment decisions often follow formal or informal algorithmic guidelines. Treatment options can often be ranked or prioritized into lines of therapy: first-line therapy, second-line therapy, third-line therapy, and so on. First-line therapy (sometimes referred to as induction therapy, primary therapy, or front-line therapy) is the first therapy that will be tried. Its priority over other options is usually either:

(1) formally recommended on the basis of clinical trial evidence for its best-available combination of efficacy, safety, and tolerability or (2) chosen based on the clinical experience of the physician. If a first-line therapy either fails to resolve the issue or produces intolerable side effects, additional (second-line) therapies may be substituted or added to the treatment regimen, followed by third-line therapies, and so on.

An example of a context in which the formalization of treatment algorithms and the ranking of lines of therapy is very extensive is chemotherapy regimens. Because of the great difficulty in successfully treating some forms of cancer, one line after another may be tried. In oncology the count of therapy lines may reach 10 or even 20.

Often multiple therapies may be tried simultaneously (combination therapy or polytherapy). Thus combination chemotherapy is also called polychemotherapy, whereas chemotherapy with one agent at a time is called single-agent therapy or monotherapy.

Adjuvant therapy is therapy given in addition to the primary, main, or initial treatment, but simultaneously (as opposed to second-line therapy). Neoadjuvant therapy is therapy that is begun before the main therapy. Thus one can consider surgical excision of a tumor as the first-line therapy for a certain type and stage of cancer even though radiotherapy is used before it; the radiotherapy is neoadjuvant (chronologically first but not primary in the sense of the main event).

Premedication is conceptually not far from this, but the words are not interchangeable; cytotoxic drugs to put a tumor “on the ropes” before surgery delivers the “knockout punch” are called neoadjuvant chemotherapy, not premedication, whereas things like anesthetics or prophylactic antibiotics before dental surgery are called premedication.

Step therapy or stepladder therapy is a specific type of prioritization by lines of therapy. It is controversial in American health care because unlike conventional decision-making about what constitutes first-line, second-line, and third-line therapy, which in the U.S. reflects safety and efficacy first and cost only according to the patient’s wishes, step therapy attempts to mix cost containment by someone other than the patient (third-party payers) into the algorithm. Therapy freedom and the negotiation between individual and group rights are involved.

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Is It better To Do Your Exercise Outdoors?

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In the world of health research, exercise is one of the few things that pretty much everyone agrees on. Regular physical activity improves heart health, reduces your risk of cancer, keeps your bones healthy, improves mental health, and the list goes on. But does it matter where you do your exercise? Will a gym work-out have the same health benefits as a bootcamp in a local park?

The bottom line is any exercise is better than no exercise, doctor and researcher Sandro Demaio tells ABC Everyday. So if exercising indoors works for you, stick with it. “But there is some interesting evidence that running on a treadmill does not give the same mental health benefits as running outside, and it may not give you the same happy hormone boost as running outside,” Dr Demaio says.

“That makes sense because you’re not just running to improve your heart health and get the blood moving around the body and improve your fitness. You’re also outside seeing things, smelling things and getting fresh air. All those things will have an effect.” This article contains external content that failed to load. It may have been removed or is no longer available.

Time in nature can boost mental health

It turns out, simply ‘being’ in a beautiful, natural environment really can benefit your mental health.

Broadly speaking, we can exert two different types of focus: hard and soft. Doing homework, checking over a spreadsheet, or crafting a pithy email all require hard focus. Being immersed in a beautiful natural environment, on the other hand, can stimulate our soft focus. You might acknowledge the rustling of the leaves, or pay attention to the bird life.

Continue reading….

By: Dr Chloe Warren / ABC Everyday

Source: Is it better to do your exercise outdoors? – ABC Everyday

Critics:

The beneficial effect of exercise on the cardiovascular system is well documented. There is a direct correlation between physical inactivity and cardiovascular disease, and physical inactivity is an independent risk factor for the development of coronary artery disease. Low levels of physical exercise increase the risk of cardiovascular diseases mortality.

Children who participate in physical exercise experience greater loss of body fat and increased cardiovascular fitness. Studies have shown that academic stress in youth increases the risk of cardiovascular disease in later years; however, these risks can be greatly decreased with regular physical exercise.

There is a dose-response relationship between the amount of exercise performed from approximately 700–2000 kcal of energy expenditure per week and all-cause mortality and cardiovascular disease mortality in middle-aged and elderly men. The greatest potential for reduced mortality is seen in sedentary individuals who become moderately active.

Studies have shown that since heart disease is the leading cause of death in women, regular exercise in aging women leads to healthier cardiovascular profiles. Most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity (40–60% of maximal oxygen uptake, depending on age).

Persons who modify their behavior after myocardial infarction to include regular exercise have improved rates of survival. Persons who remain sedentary have the highest risk for all-cause and cardiovascular disease mortality. According to the American Heart Association, exercise reduces the risk of cardiovascular diseases, including heart attack and stroke.

Some have suggested that increases in physical exercise might decrease healthcare costs, increase the rate of job attendance, as well as increase the amount of effort women put into their jobs.A number of medical reviews have indicated that exercise has a marked and persistent antidepressant effect in humans, an effect believed to be mediated through enhanced BDNF signaling in the brain.

Several systematic reviews have analyzed the potential for physical exercise in the treatment of depressive disorders. The 2013 Cochrane Collaboration review on physical exercise for depression noted that, based upon limited evidence, it is more effective than a control intervention and comparable to psychological or antidepressant drug therapies. Three subsequent 2014 systematic reviews that included the Cochrane review in their analysis concluded with similar findings:

One indicated that physical exercise is effective as an adjunct treatment (i.e., treatments that are used together) with antidepressant medication; the other two indicated that physical exercise has marked antidepressant effects and recommended the inclusion of physical activity as an adjunct treatment for mild–moderate depression and mental illness in general. One systematic review noted that yoga may be effective in alleviating symptoms of prenatal depression.

Another review asserted that evidence from clinical trials supports the efficacy of physical exercise as a treatment for depression over a 2–4 month period. These benefits have also been noted in old age, with a review conducted in 2019 finding that exercise is an effective treatment for clinically diagnosed depression in older adults.

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How a Brain Break Can Increase Focus and Productivity

Monica Ramos

It’s 1:02 p.m. Do you know what your brain is doing? If the answer is trawling the bowels of the internet instead of finishing those spreadsheets, it might be time to step away from your desk. Brain slumps are real, said Gloria Mark, a professor of informatics at the University of California, Irvine. And the antidote to this midafternoon mind sludge isn’t muddling through, no matter what hustle culture wants you to believe. It’s the opposite: You should take a break.

“We can’t expect to lift weights nonstop all day, and we can’t expect to use sustained focus and attention for extended periods of time, either,” said Dr. Mark, author of “Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity.” While your brain is not a muscle, the analogy is a good one, since staying focused requires our brains to burn energy, said Marta Sabariego, an assistant professor at Mount Holyoke College who studies attention and other goal directed behaviors.

But the most compelling reason for taking a brain break is that it may improve your ability to do quality work. A 2022 systematic review published in the journal PLoS ONE found that even short breaks lasting 10 minutes or less reduced mental fatigue and increased vigor (meaning the willingness to persist when work became difficult).

These breaks especially improved performance on tasks requiring creativity and less so for activities like basic arithmetic. The analysis found that the longer the break, the better the performance boost. Since few of us can take unlimited breaks, the trick is to use the time you have wisely — even if that means ignoring your boss’s dirty look as you fiddle with a Rubik’s Cube….

Story continues….

By:

Source: How a Brain Break Can Increase Focus and Productivity – The New York Times

Critics:

The functions of the brain depend on the ability of neurons to transmit electrochemical signals to other cells, and their ability to respond appropriately to electrochemical signals received from other cells. The electrical properties of neurons are controlled by a wide variety of biochemical and metabolic processes, most notably the interactions between neurotransmitters and receptors that take place at synapses.

Neurotransmitters and receptors

Neurotransmitters are chemicals that are released at synapses when the local membrane is depolarised and Ca2+ enters into the cell, typically when an action potential arrives at the synapse – neurotransmitters attach themselves to receptor molecules on the membrane of the synapse’s target cell (or cells), and thereby alter the electrical or chemical properties of the receptor molecules.

With few exceptions, each neuron in the brain releases the same chemical neurotransmitter, or combination of neurotransmitters, at all the synaptic connections it makes with other neurons; this rule is known as Dale’s principle.Thus, a neuron can be characterized by the neurotransmitters that it releases. The great majority of psychoactive drugs exert their effects by altering specific neurotransmitter systems. This applies to drugs such as cannabinoids, nicotine, heroin, cocaine, alcohol, fluoxetine, chlorpromazine, and many others.

The two neurotransmitters that are most widely found in the vertebrate brain are glutamate, which almost always exerts excitatory effects on target neurons, and gamma-aminobutyric acid (GABA), which is almost always inhibitory. Neurons using these transmitters can be found in nearly every part of the brain. Because of their ubiquity, drugs that act on glutamate or GABA tend to have broad and powerful effects.

Some general anesthetics act by reducing the effects of glutamate; most tranquilizers exert their sedative effects by enhancing the effects of GABA. There are dozens of other chemical neurotransmitters that are used in more limited areas of the brain, often areas dedicated to a particular function.

Serotonin, for example—the primary target of many antidepressant drugs and many dietary aids—comes exclusively from a small brainstem area called the raphe nuclei. Norepinephrine, which is involved in arousal, comes exclusively from a nearby small area called the locus coeruleus. Other neurotransmitters such as acetylcholine and dopamine have multiple sources in the brain but are not as ubiquitously distributed as glutamate and GABA.

Neuroscientists currently distinguish several types of learning and memory that are implemented by the brain in distinct ways:

  • Working memory is the ability of the brain to maintain a temporary representation of information about the task that an animal is currently engaged in. This sort of dynamic memory is thought to be mediated by the formation of cell assemblies—groups of activated neurons that maintain their activity by constantly stimulating one another.
  • Episodic memory is the ability to remember the details of specific events. This sort of memory can last for a lifetime. Much evidence implicates the hippocampus in playing a crucial role: people with severe damage to the hippocampus sometimes show amnesia, that is, inability to form new long-lasting episodic memories.
  • Semantic memory is the ability to learn facts and relationships. This sort of memory is probably stored largely in the cerebral cortex, mediated by changes in connections between cells that represent specific types of information.
  • Instrumental learning is the ability for rewards and punishments to modify behavior. It is implemented by a network of brain areas centered on the basal ganglia.
  • Motor learning is the ability to refine patterns of body movement by practicing, or more generally by repetition. A number of brain areas are involved, including the premotor cortex, basal ganglia, and especially the cerebellum, which functions as a large memory bank for microadjustments of the parameters of movement.

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Regular Short Naps Could Be The Easiest Way To Reduce The Risk of Dementia

Regular, short snoozes keep our brains young by preserving volume, a quality linked with healthy cognitive functions and a lower risk of dementia and other diseases. Scientists from the US, UK, and Uruguay analyzed data from 378,932 people aged 40 to 69 to see how those who are genetically ‘programmed’ to nap regularly fared cognitively compared to those who lacked comparable genes.

Nappers, they found, had larger brains, equivalent to those who were 2.6 to 6.5 years younger. “Our study points to a causal link between habitual napping and larger total brain volume,” says lead author Valentina Paz, a neuroscientist at University College London (UCL).

Previous research on adults over the age of 65 suggests daytime dozing improves short-term cognition, with nappers outperforming non-nappers in cognitive tests. The new study didn’t record nap length, but prior studies suggest naps under 30 minutes are best, with earlier naps less likely to affect nighttime sleep.

Napping has gained positive and negative attention recently, and the question of whether regularly taking forty winks is good or bad for cognition is a complex one.

Response time and memory decline most throughout aging, and cognitive impairment is common in the elderly, so Paz and her colleagues say identifying modifiable risk factors like sleep patterns is important.

“The association between napping and brain volume is not well characterized,” the team writes in their published paper, “even though almost a third of older adults nap, and reductions in brain volume are more common in older adults.”

Continue reading….

Source: Regular Short Naps Could Be The Easiest Way to Reduce The Risk of Dementia : ScienceAlert

Health Critics:

Research suggests that shorter, habitual naps after instruction offer the most benefits to learning. The benefits to alertness show no change based on duration of the nap for combating post-lunch dip, even for naps as short as 10 minutes. Napping enhances alertness in young adults and adolescents during afternoons’ performances, which affect efficiency.

Additionally, pre-teens who nap regularly during the day demonstrate better sleep at night. In younger children, napping increased drowsiness even while improving memory recall.For students of all ages, napping during the school day showed benefits to reaction time and recall of declarative memory of new information, especially if the naps remain in slow-wave sleep, i.e. less than an hour in length.

The circadian cycle plays a role in the rising demand for day time naps: sleepiness rises towards mid afternoon, hence the best timing for naps is early afternoon (Stampi, 1992; Bertisch as cited in Bilodeau, 2021). 20-30-minute naps are recommended for adults, while young children and elderly people may need longer naps.Research, on the other hand, has shown that the benefits of napping depend on sleep onset and sleep phases rather than time and duration.

The state of grogginess, impaired cognition and disorientation experienced when awakening from sleep is known as sleep inertia. This state reduces the speed of cognitive tasks but has no effects on the accuracy of task performance. The effects of sleep inertia rarely last longer than 30 minutes in the absence of prior sleep deprivation.

A 2016 meta-analysis showed that naps longer than an hour may be associated with an increased risk for cardiovascular disease, diabetes, metabolic syndrome or death. There was no effect of napping for as long as 40  minutes per day, but a sharp increase in risk of disease occurred at longer nap times.

Habitual naps are also an indicator of neurological degradation such as dementia in the elderly, as reduction in brain function causes more sleepiness. For idiopathic hypersomnia, patients typically experience sleep inertia and are unrefreshed after napping. How long and when a person naps affects sleep inertia and sleep latency: a person is more likely to benefit in terms of those two points when they sleep moderately in the afternoon.

According to research, the degree to which a person experiences sleep inertia differs in different durations of nap. Because sleep inertia is possibly resulting from awakening from Slow Wave Sleep, it is more likely to happen when one has a longer nap. Sleep inertia is less intense after short naps. Sleep latency is shorter when a nap is taken between 3pm – 5pm compared with a nap taken between 7pm – 9pm.

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Storymate    https://jvz3.com/c/202927/320972
StoryReel   https://jvz3.com/c/202927/387813/
StreamPilot   https://jvz2.com/c/202927/385431/
Studioninja   https://jvz1.com/c/202927/374965
SuccessfulLife   https://aanjeku.systeme.io/practicalstepsforasuccessfulfast?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
Sunday Freebie  https://jvz1.com/c/202927/267113/
Super backdrop   https://jvz8.com/c/202927/376524
Survai    https://jvz8.com/c/202927/380933/
Syndranker    https://jvz3.com/c/202927/378143/
Systemeio     https://systeme.io/?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
Talkingfaces   https://jvz3.com/c/202927/375550
The Internet Marketing   https://jvz2.com/c/202927/289944
Tonai Voice Content   https://jvz8.com/c/202927/383119/
Toon Video Maker    https://jvz2.com/c/202927/357201
TrafficForU   https://jvz3.com/c/202927/381950/
Trendio  https://jvz3.com/c/202927/381003/
TubePal   https://jvz6.com/c/202927/379863/
Tubeserp   https://jvz3.com/c/202927/370472
TubeTargeter  https://jvz6.com/c/202927/377211
TuneMingo    https://jvz3.com/c/202927/386556/
TV Boss Fire  https://jvz6.com/c/202927/379480/
Ultrafunnels A.I   https://jvz2.com/c/202927/381129/
VerticalVideo   https://jvz8.com/c/202927/392377/
VIADZ Ad Template  https://jvz4.com/c/202927/379307/
Vidcentric   https://jvz4.com/c/202927/376095
Viddeyo    https://jvz6.com/c/202927/382326/
ViddleInteract   https://jvz8.com/c/202927/388716/
Videevolve   https://jvz4.com/c/202927/381011/
Vidently   https://jvz1.com/c/202927/387798/
Video Campaignor      https://jvz4.com/c/202927/387058/
Video Games   https://jvz3.com/c/202927/184902/
VideoEnginePro     https://jvz2.com/c/202927/372916
VideoGameSuite    https://jvz3.com/c/202927/366537/
VideoRobot Enterprise   https://jvz8.com/c/202927/291061
Vidjack   https://jvz6.com/c/202927/364795/
VidKreate   https://jvz6.com/c/202927/386029/
VidMingo   https://jvz6.com/c/202927/378359/
VidRaffle   https://jvz2.com/c/202927/386840/
VidSnatcher    https://jvz3.com/c/202927/342585
VidVoicer    https://jvz1.com/c/202927/379983/
Vidzura   https://jvz4.com/c/202927/385754/
Viral dash   https://jvz6.com/c/202927/375959
Viral Quotes      https://jvz2.com/c/202927/386984/
VirtualReel   https://jvz8.com/c/202927/376849
Vocalic  https://jvz2.com/c/202927/383848/
VoiceBuddy    https://jvz1.com/c/202927/342854
Voiclet   https://jvz4.com/c/202927/388755/
VR Studio  https://jvz8.com/c/202927/388296/
WebCop  https://jvz4.com/c/202927/378683/
Webinarkit   https://jvz3.com/c/202927/383937/
Webprimo   https://jvz1.com/c/202927/379455/
WordPress Mastery   https://jvz1.com/c/202927/386249/
WowBackgraounds   https://jvz2.com/c/202927/381556/
WP GDPR    https://jvz8.com/c/202927/299907
WP Simulator    https://jvz3.com/c/202927/46987/
Writer Arc   https://jvz1.com/c/202927/386602/
writing job   https://jvz8.com/c/202927/213027
XBrain Forex   https://jvz3.com/c/202927/372305/
XFUNNELS   https://jvz2.com/c/202927/310335
Xinemax  https://jvz1.com/c/202927/381749/
YoDrive   https://jvz2.com/c/202927/384700/
YoSeller   https://jvz4.com/c/202927/387544/
Your 3DPal   https://jvz2.com/c/202927/381685/
YTSuite   https://jvzoo.com/c/202927/381179
Zappable   https://jvz6.com/c/202927/367328/
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