MK1 Fitness, Dunfermline (2025)

02/06/2025

𝗖𝗮𝗹𝗹𝗶𝗻𝗴 𝗔𝗹𝗹 𝗝𝗼𝘂𝗿𝗻𝗮𝗹𝗶𝗻𝗴 𝗘𝗻𝘁𝗵𝘂𝘀𝗶𝗮𝘀𝘁𝘀 (𝗮𝗻𝗱 𝘁𝗵𝗲 𝗝𝗼𝘂𝗿𝗻𝗮𝗹-𝗖𝘂𝗿𝗶𝗼𝘂𝘀!)

I'm on the lookout for 15 individuals to help me put a new AI-assisted journaling app through its paces. Whether you're a seasoned journaler or someone who's always been curious about the practice, this could be right up your street.

I've been developing a suite of AI-assisted applications, including a journal, to-do list, habit tracker and wellness app, designed to help you stay organised and focused on your well-being. The journal app is the first one ready for testing. I'm aiming for it to be incredibly easy to use, so you can focus on your thoughts, not on wrestling with the technology.

𝗪𝗵𝗮𝘁'𝘀 𝗶𝗻 𝗶𝘁 𝗳𝗼𝗿 𝘆𝗼𝘂?

🐼 𝗘𝗮𝗿𝗹𝘆 𝗔𝗰𝗰𝗲𝘀𝘀: You'll get to use the app before anyone else and have a direct influence on its development.
🐼 𝗦𝗵𝗮𝗽𝗲 𝘁𝗵𝗲 𝗙𝘂𝘁𝘂𝗿𝗲: Your feedback will help me refine the app and make it the best it can be.
🐼 𝗔 𝗦𝗻𝗲𝗮𝗸 𝗣𝗲𝗲𝗸: You'll get a first look at the other apps in the suite as they become available for testing.

𝗪𝗵𝗮𝘁 𝗜'𝗺 𝗹𝗼𝗼𝗸𝗶𝗻𝗴 𝗳𝗼𝗿:

🐼 𝗜𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹𝘀 who are comfortable using apps and providing constructive feedback.
🐼 𝗣𝗲𝗼𝗽𝗹𝗲 who are genuinely interested in journaling and personal development (or are keen to explore it!).
🐼 𝗧𝗲𝘀𝘁𝗲𝗿𝘀 who can commit to using the app regularly over a set period (we can discuss the specifics).

If you're interested in becoming a beta tester, please get in touch. I'd love to hear from you! Fill the form in here >>> https://www.mk1fitness.com/testing-the-reflective-space/ Remember! I'm only looking for 15 people

08/05/2025

That's a wrap

07/05/2025

𝗧𝗵𝗲 𝗡𝗶𝗴𝗵𝘁 𝗔𝗹𝗲𝘅 𝗖𝗹𝗼𝘀𝗲𝗱 𝗛𝗲𝗿 𝗟𝗮𝗽𝘁𝗼𝗽 𝗮𝗻𝗱 𝗢𝗽𝗲𝗻𝗲𝗱 𝗨𝗽 𝗛𝗲𝗿 𝗟𝗶𝗳𝗲

𝗕𝘆 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆, Alex felt the wheels coming off. The week had started with good intentions—log off by 6, move her body, reclaim her evenings—but somehow, work kept pulling her back in. That night, she caught herself yet again at 7 PM, eyes glued to her inbox, dinner half-forgotten, workout cancelled. The frustration hit hard. Another evening hijacked by “urgent” emails that, deep down, could have waited. She went to bed wired, restless, and quietly furious with herself.

The next morning, she took a breath and faced the truth—this wasn’t just a time problem. It was a boundary problem. And no one was going to set that boundary for her.

𝘚𝘰, 𝘴𝘩𝘦 𝘮𝘢𝘥𝘦 𝘢 𝘴𝘮𝘢𝘭𝘭 𝘣𝘶𝘵 𝘣𝘰𝘭𝘥 𝘮𝘰𝘷𝘦. At 6 PM, she switched on her out-of-office reply, closed her laptop with purpose, and tucked her phone out of sight. For the first time that week, she claimed her space. She rolled out her mat, pressed play on her favourite playlist, and moved through 20 minutes of stretching and light strength work. No pressure, no guilt—just her, her breath, and a sense of calm she hadn’t felt in days.

That simple act didn’t fix everything overnight, but it gave her proof that small steps really can shift the whole tone of a week. And that feeling? It reminded her that when she closed her laptop, she wasn’t shutting out opportunity—she was opening the door to a better life.

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06/05/2025

𝗧𝗵𝗲 𝗧𝗮𝗹𝗲 𝗼𝗳 𝘁𝗵𝗲 𝗪𝗶𝘀𝗲 𝗪𝗼𝗼𝗱 𝗘𝗮𝗿 𝗠𝘂𝘀𝗵𝗿𝗼𝗼𝗺

A curious being named Wood Ear Mushroom lived in a quiet woodland, where the morning mist clung to the trees. Unlike the other fungi, Wood Ear Mushroom was known for its remarkable crunch and had long been a favourite in distant kitchens and apothecaries. Tales of its virtues travelled far, whispered by the wind and carried by the birds.

One day, a group of woodland creatures gathered, each seeking advice on how to feel livelier and more robust. The squirrel complained of sluggishness, the robin wished for a stronger song, and the hedgehog longed for a settled stomach. They turned to Wood Ear Mushroom, who listened with patience.

“My friends,” said Wood Ear Mushroom, “I have been cherished in lands beyond these woods for many years, not only for my texture but for what I offer within. I am rich in fibre, which keeps the insides working smoothly. My iron content brings strength, and my antioxidants shield you from harm. Those who include me in their meals often find their bellies happier, their bodies more resilient, and their blood flowing freely.”

The creatures were intrigued. “How might we enjoy your gifts?” asked the robin.

Wood Ear Mushroom replied, “There is a simple way. Gather me fresh from the forest, then gently cook me with ginger, garlic, and a splash of soy. This stir-fry is quick and brings out my best qualities.”

The squirrel, always eager, tried the recipe that very evening. The next day, he felt lighter and more energetic. The robin’s song grew clearer, and the hedgehog’s discomfort faded. Word spread, and soon, Wood Ear Mushroom became a staple in the woodland diet, especially in warming soups where its texture shone.

And so, the wise Wood Ear Mushroom taught the woodland folk that sometimes, the simplest gifts from nature can bring the greatest rewards—if only one knows where to look.

𝘞𝘰𝘰𝘥 𝘦𝘢𝘳 𝘮𝘶𝘴𝘩𝘳𝘰𝘰𝘮𝘴 𝘢𝘳𝘦 𝘰𝘧𝘵𝘦𝘯 𝘧𝘰𝘶𝘯𝘥 𝘪𝘯 𝘩𝘰𝘵 𝘢𝘯𝘥 𝘴𝘰𝘶𝘳 𝘴𝘰𝘶𝘱, 𝘱𝘳𝘪𝘻𝘦𝘥 𝘧𝘰𝘳 𝘵𝘩𝘦𝘪𝘳 𝘶𝘯𝘪𝘲𝘶𝘦 𝘤𝘳𝘶𝘯𝘤𝘩

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05/05/2025

𝗧𝗵𝗲 𝗛𝗮𝗿𝗱 𝗧𝗿𝘂𝘁𝗵 𝗔𝗯𝗼𝘂𝘁 𝗛𝘂𝘀𝘁𝗹𝗲: 𝗜𝘁’𝘀 𝗨𝘀𝗲𝗹𝗲𝘀𝘀 𝗪𝗶𝘁𝗵𝗼𝘂𝘁 𝗥𝗲𝘀𝘁

You’re someone who pushes hard, shows up, and keeps going, 𝘦𝘷𝘦𝘯 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶𝘳 𝘵𝘢𝘯𝘬 𝘧𝘦𝘦𝘭𝘴 𝙚𝙢𝙥𝙩𝙮. That same drive makes it hard to switch off, but rest isn’t a reward. It’s part of the job. Tonight, give yourself permission to clock off fully.

Close the laptop, mute the notifications, and watch what happens when you let your brain breathe.

Small steps like this don’t just lighten the load; they bring your best self back to the table.

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02/05/2025

𝗠𝗲𝗮𝗹 𝗽𝗹𝗮𝗻𝗻𝗶𝗻𝗴: 𝗡𝗼𝗯𝗼𝗱𝘆 𝗺𝗮𝗸𝗲𝘀 𝗴𝗼𝗼𝗱 𝗰𝗵𝗼𝗶𝗰𝗲𝘀 𝘄𝗵𝗲𝗻 𝘁𝗵𝗲𝘆’𝗿𝗲 𝗵𝗮𝗹𝗳 𝗮𝘀𝗹𝗲𝗲𝗽 𝗮𝗻𝗱 𝗵𝘂𝗻𝗴𝗿𝘆.

You give your all to everyone else, and you're running on empty by the time you get home. When “What’s for dinner?” comes up, it feels like the last straw. You’re stressed and too tired to care, so you grab a takeaway, a bit of toast, or nothing, telling yourself you’ll sort it tomorrow. Heard that one before. Each rushed choice adds to your guilt and fatigue, taking you further from the strong, capable woman you want to be. What you eat after 6 pm isn’t only about tonight — it's your tomorrow.

The damage goes deeper than tired legs and a foggy head. Chronic stress and poor eating habits speed up ageing, chip away at your energy, and dull your brainpower. This isn’t about body composition or willpower — it’s about protecting your future health, your sharpness at work, and your ability to live the life you want. Without real change, you’re not just tired but burning out.

Letting exhaustion decide your meals only makes things worse. Takeaways today mean blood sugar crashes tomorrow, leading to brain fog, irritability, broken sleep, and the sense you’re losing your edge. Your afternoons drag, your patience wears thin, and you lose the energy to exercise or make good decisions.

You’re trading long-term strength for short-term survival by letting dinner be another last-minute scramble. If you don’t change the system now, a year from now you’ll still be saying, “I’m tired of being tired.” Only the tiredness will be deeper.

Running on empty isn’t strength. It’s survival. And you’re ready to stop surviving and start thriving.

The answer is meal templating! Set up a few easy choices you can grab without thinking. Rotate three or four breakfasts, lunches, and dinners so you’re never overwhelmed in the kitchen again. With some planning, your meals become a strength. It’s not about being perfect, making the good choice the easy choice.

Ready to stop letting exhaustion decide your dinner? Set up three meal templates this week — your future self will thank you.

01/05/2025

The bodyweight 𝗦𝗶𝗻𝗴𝗹𝗲-𝗟𝗲𝗴 𝗥𝗼𝗺𝗮𝗻𝗶𝗮𝗻 𝗗𝗲𝗮𝗱𝗹𝗶𝗳𝘁 (𝘚𝘓 𝘙𝘋𝘓) is the move you never knew you needed—until you’re wobbling through the school run with three bags of shopping in one hand and trying to unlock the front door with the other. It’s also handy for tying your shoelaces when you're too lazy to sit down, or picking up something you dropped while pretending you meant to stretch. In all honesty, while you might not exactly reenact this daily, the balance and control you’ll gain will make you look far more graceful doing, well, anything. Imagine yourself in the supermarket, casually reaching down for that bag of quinoa like a ballerina who lost her way to the stage.

𝗣𝗿𝗶𝗺𝗮𝗿𝘆 𝗺𝘂𝘀𝗰𝗹𝗲𝘀:
🐼 Glutes (b***y lifters) – keeping you perky and proud.
🐼 Hamstrings (back-of-leg zingers) – for that strong stride, not a stringy wobble.
🐼 Core (belly stabilisers) – holding it all together when life wobbles.
🐼 Lower back (posture police) – making slouching a thing of the past.

𝗛𝗼𝘄 𝘁𝗼 𝗱𝗼 𝗶𝘁:
🐼 Stand tall, feet hip-width apart, arms by your sides.
🐼 Shift your weight onto your left foot.
🐼 With a soft bend in the left knee, hinge at your hips and extend your right leg straight back behind you.
🐼 Keep your back flat as you lower your torso forward, aiming for a straight line from head to heel.
🐼 Lower until you feel a stretch in the hamstrings (or until you’re just above parallel—no need to kiss the floor).
🐼 Return to standing by driving your hips forward, keeping control (no snap-back like a bungee cord).
🐼 Repeat all reps on one side before switching.

𝗧𝗼 𝗿𝗲𝗴𝗿𝗲𝘀𝘀:
Keep the toes of your back foot lightly resting on the floor behind you (like a dodgy tripod) while you hinge forward. This keeps you a bit steadier if your balance is having a day off.

You’ll soon be swanning about with balance and poise, making everyday life look like a low-budget action film, minus the soundtrack.

𝘛𝘩𝘢𝘯𝘬𝘴 𝘵𝘰 𝘎𝘎𝘚 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘪𝘮𝘢𝘨𝘦𝘴

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30/04/2025

𝗔𝗹𝗲𝘅’𝘀 𝗦𝘁𝗼𝗿𝘆: "𝗪𝗵𝗲𝗻 𝗗𝗶𝗻𝗻𝗲𝗿 𝗙𝗲𝗲𝗹𝘀 𝗟𝗶𝗸𝗲 𝗮 𝗚𝗮𝗺𝗲 𝗦𝗵𝗼𝘄"

It was Wednesday evening, and Alex was standing in front of the fridge, arms folded, staring at the sad line-up inside.
🐼 One half-eaten yoghurt.
🐼 Three limp carrots.
🐼 A jar of pickles she did not even remember buying.

She sighed and thought, "𝘙𝘪𝘨𝘩𝘵. 𝘞𝘩𝘢𝘵 𝘤𝘢𝘯 𝘐 𝘮𝘢𝘬𝘦 𝘰𝘶𝘵 𝘰𝘧 𝘵𝘩𝘪𝘴?"

Another round of her least favourite game: "What's for Dinner?"

Work had been brutal. Meetings ran late, deadlines crept closer, and by the time she walked through the door, she was running on fumes. She knew she should cook something proper. She also knew she had a workout waiting in her diary, staring at her with quiet judgment. Still, the thought of figuring out dinner felt heavier than a gym session.

By the time she finally gave up and ordered takeaway, the evening was half gone.
🐼 She missed her workout.
🐼 She felt bloated and sluggish.
🐼 She told herself, "Tomorrow, I’ll do better."

𝗘𝘅𝗰𝗲𝗽𝘁 𝘀𝗵𝗲 𝗵𝗮𝗱 𝘀𝗮𝗶𝗱 𝘁𝗵𝗮𝘁 𝘆𝗲𝘀𝘁𝗲𝗿𝗱𝗮𝘆 𝘁𝗼𝗼.

That night, lying in bed scrolling mindlessly, Alex realised something had to change. It was not 𝘸𝘪𝘭𝘭𝘱𝘰𝘸𝘦𝘳 she lacked. It was a 𝘀𝘆𝘀𝘁𝗲𝗺.

The next morning, she scribbled down three simple meals she could throw together without thinking.
🐼 Eggs and spinach.
🐼 Salmon and frozen veg.
🐼 Chicken and pre-cooked rice.

The following evening, when she walked through the door, drained from work, she did not have to think.

She grabbed the salmon, tossed the veg in a pan, and had dinner on the table in fifteen minutes.

Enough time and enough energy left to pull on her leggings, squeeze in a short workout, and actually feel good about herself for once.

Alex stopped playing Fridge Roulette.

She started winning her evenings back.

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29/04/2025

𝗧𝗵𝗲 𝗧𝗮𝗹𝗲 𝗼𝗳 𝘁𝗵𝗲 𝗩𝗲𝗹𝘃𝗲𝘁 𝗔𝗽𝗽𝗹𝗲

Once upon a time, in the lush, sun-drenched islands of the Philippines, a rather special fruit grew. Its name was Velvet Apple, though the locals fondly called it “𝘮𝘢𝘣𝘰𝘭𝘰.” With its deep red, velvety skin and sweet, creamy flesh, it was the sort of fruit that caught the eye and tempted the taste buds in equal measure.

Velvet Apple was not just a pretty face. She was brimming with goodness, carrying a treasure trove of vitamins A and C, along with iron and calcium. The villagers soon discovered that those who enjoyed her company found their skin glowing, their bones strong, and their bodies more resilient against the sniffles and sneezes that sometimes swept through the land.

One day, a wise old woman, known for her radiant complexion and sprightly step, shared her secret with the village. Each morning, she would blend the flesh of the Velvet Apple with a dollop of creamy yoghurt, a drizzle of honey, and a pinch of cinnamon. The result was a delicious and nourishing smoothie that quickly became the town's talk.

As word spread, more and more villagers began to seek out the Velvet Apple, not just for her taste, but for the quiet strength and vitality she brought. And so, the Velvet Apple became a cherished part of daily life, her story passed down from one generation to the next, a reminder that sometimes, 𝘁𝗵𝗲 𝘀𝗶𝗺𝗽𝗹𝗲𝘀𝘁 𝗴𝗶𝗳𝘁𝘀 𝗳𝗿𝗼𝗺 𝗻𝗮𝘁𝘂𝗿𝗲 𝗮𝗿𝗲 𝘁𝗵𝗲 𝗺𝗼𝘀𝘁 𝗽𝗼𝘄𝗲𝗿𝗳𝘂𝗹 𝗼𝗳 𝗮𝗹𝗹.

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28/04/2025

𝗦𝘂𝗿𝘃𝗶𝘃𝗶𝗻𝗴 𝗶𝘀 𝗡𝗼𝘁 𝗧𝗵𝗿𝗶𝘃𝗶𝗻𝗴

You are not lazy and you are not failing. You are tired because you spend all day 𝘨𝘪𝘷𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘣𝘦𝘴𝘵 𝘵𝘰 𝘦𝘷𝘦𝘳𝘺𝘰𝘯𝘦 𝘦𝘭𝘴𝘦 𝘢𝘯𝘥 𝘭𝘦𝘢𝘷𝘦 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘸𝘪𝘵𝘩 𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘪𝘴 𝘭𝘦𝘧𝘵 𝘰𝘷𝘦𝘳. When every decision has been made for work, family, and a hundred other things, it is no wonder dinner feels impossible.

This week, the fix is simple but powerful. Set up three basic meal templates you can fall back on without having to think. When you remove the dinner-time panic, you protect your energy, your focus, and your confidence. You know that running on empty is not strength. It is survival.

𝘈𝘯𝘥 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘳𝘦𝘢𝘥𝘺 𝘵𝘰 𝘴𝘵𝘰𝘱 𝘴𝘶𝘳𝘷𝘪𝘷𝘪𝘯𝘨 𝘢𝘯𝘥 𝘴𝘵𝘢𝘳𝘵 𝘵𝘩𝘳𝘪𝘷𝘪𝘯𝘨.

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25/04/2025

𝗧𝗶𝗰𝗸𝗶𝗻𝗴 𝗼𝗳𝗳 𝘁𝗶𝗻𝘆 𝘁𝗮𝘀𝗸𝘀 𝗯𝗲𝗮𝘁𝘀 𝘄𝗮𝗶𝘁𝗶𝗻𝗴 𝗳𝗼𝗿 𝘁𝗵𝗲 ‘𝙥𝙚𝙧𝙛𝙚𝙘𝙩’ 𝗽𝗹𝗮𝗻

You keep waiting for the stars to align. When your calendar clears. When you're less tired. When the chaos settles and you're finally “𝗿𝗲𝗮𝗱𝘆.” So the workout stays on the to-do list. The food shop doesn’t happen. You promise you’ll start Monday—then blink and it’s Thursday night, again.

Deep down, you’re not lazy. You’re just stuck thinking it has to be all or nothing. 𝘞𝘩𝘪𝘤𝘩 𝘮𝘦𝘢𝘯𝘴 𝘪𝘵 𝘦𝘯𝘥𝘴 𝘶𝘱 𝘣𝘦𝘪𝘯𝘨 𝘯𝘰𝘵𝘩𝘪𝘯𝘨.
That perfect moment you’re waiting for? 𝘐𝘵’𝘴 𝘯𝘰𝘵 𝘤𝘰𝘮𝘪𝘯𝘨. Not next week. Not when the big project’s over. Not even when the kids sleep through or your boss backs off. 𝗬𝗼𝘂’𝗹𝗹 𝘀𝘁𝗶𝗹𝗹 𝗯𝗲 𝗸𝗻𝗮𝗰𝗸𝗲𝗿𝗲𝗱. Still busy. Still scrolling past the life you could be living.

You’re great at getting things done for others, but you rarely give yourself the same credit or care. And the longer you wait, the more it costs you. Confidence. Energy. Sanity. The belief that you can do this. You don’t need another master plan; you need a 𝘄𝗶𝗻. 𝗧𝗼𝗱𝗮𝘆. Not someday.

Why don't you start with something that takes less time than boiling an egg? One walk around the block. One stretch between meetings. One proper breakfast. These aren’t throwaway tasks. They’re anchors. They get you moving, thinking clearly, and feeling like you again.

If you're done waiting for the magical Monday that never shows up, then let’s fix this now. DM me “START SMALL” and I’ll send you something that takes 10 minutes or less—and starts working straight away.

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24/04/2025

𝗠𝗮𝗿𝗰𝗵𝗶𝗻𝗴 𝗣𝗹𝗮𝗻𝗸

While you might not find yourself in a full marching plank while queuing at the post office or reaching for your kettle, the skills it builds come in handy more often than you think. Balancing your shopping while nudging the front door with your hip? Thank your core. Crawling under a coffee table to rescue a lost TV remote? You'll be glad that your shoulders and hips are in sync. And if you ever fancy impressing your cat with slow, controlled movement, this is your moment.

𝘗𝘭𝘶𝘴, imagine how purposeful you'll look adjusting your sock while maintaining perfect plank form. Power. Grace. Socks.

𝗠𝘂𝘀𝗰𝗹𝗲𝘀 𝗮𝘁 𝗪𝗼𝗿𝗸
🐼 𝗖𝗼𝗿𝗲: Your internal corset. Less Victorian, more victory.
🐼 𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿𝘀: Proud planks of strength. Not just coat-hangers.
🐼 𝗚𝗹𝘂𝘁𝗲𝘀: Your behind-the-scenes heroes.
🐼 𝗛𝗶𝗽 𝗙𝗹𝗲𝘅𝗼𝗿𝘀: The secret agents of leg movement.
🐼 𝗖𝗵𝗲𝘀𝘁: A subtle supporter, not just there for show.

𝗛𝗼𝘄 𝘁𝗼 𝗣𝗲𝗿𝗳𝗼𝗿𝗺 𝗮 𝗠𝗮𝗿𝗰𝗵𝗶𝗻𝗴 𝗣𝗹𝗮𝗻𝗸
🐼 Start in a forearm plank—elbows under shoulders, forearms parallel, toes tucked under, back flat like a sturdy shelf.
🐼 Engage your core like you're bracing for a tickle fight.
🐼 Slowly lift your right foot a few centimetres off the floor, keeping hips level—no wiggling.
🐼 Lower it gently and lift your left foot the same way.
🐼 Keep marching in this controlled, alternating fashion for 20–30 seconds.
🐼 Breathe—tense and breathless is for awkward small talk, not planks.

𝗥𝗲𝗴𝗿𝗲𝘀𝘀𝗶𝗼𝗻: 𝗦𝘁𝗮𝘁𝗶𝗰 𝗙𝗼𝗿𝗲𝗮𝗿𝗺 𝗣𝗹𝗮𝗻𝗸
If your hips are doing the cha-cha, take a step back. Hold a steady forearm plank without lifting your feet. Focus on keeping your body in a straight line, like you're balancing a tray of tea on your back. Dignity intact. Tea safe.

𝙇𝙚𝙩 𝙩𝙝𝙚 𝙨𝙡𝙤𝙬 𝙗𝙪𝙧𝙣 𝙗𝙚𝙜𝙞𝙣.

𝘛𝘩𝘢𝘯𝘬𝘴 𝘵𝘰 𝘎𝘎𝘚 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘪𝘮𝘢𝘨𝘦𝘳𝘺.

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