Unplugged And Undeniable

DISCLAIMER: The last half of the show can potentially trigger some trauma. Especially if you’ve had a difficult childhood or upbringing.Where has the host been and what is he doing?Content for 2024. What I’m keeping and also letting go of?Finishing by cutting open the vein, the most RAW piece of podcast audio in the history of the show. That audio kicks in right after the 14:00 mark.Please subscribe and REVIEW this podcast where you listen to it!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVkLastly, you can find the host at jessewellness.com for your comprehensive fitness and nutrition needs.https://www.instagram.com/jcvwellness is the spot to follow. I teach struggling, yo-yo dieting parents how to feel stronger and healthier, while not forfeiting their favorite foods in the process.

Croy Boudreau joins the show in an episode that you don't want to miss!We touch on mental health, specifically in men. How do we tackle the obstacles that face our society when it comes to this glaring topic??We also discuss growing up in Minneapolis, some fitness and musical topics as well!!You can find Croy at https://www.instagram.com/croybou/Support mental health projects in these spaces. https://www.mhanational.org/mental-health-monthhttps://adaa.org/mental-health-awareness-monthPlease subscribe and REVIEW this podcast where you listen to it!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVkLastly, you can find the host at jcvwellness.com for your comprehensive fitness and nutrition needs.20 off ALL of your fitness and nutritional programs if you are a parent of a newborn or toddler!https://www.instagram.com/jcvwellness/ for your guidance with fitness, nutrition and questions!

Crossfit Games and Timberwolf athlete Brian Burr joins the show this week and we dive into a wide array of discussion points.Brian's journey from his upbringing, living in multiple houses growing up. To his military background and how he ended up finding Crossfit as his choice for fitness!Brian has a love for ceramics, which he has parlayed into a small business! We lastly touch on his Crossfit games appearance last year and what his future plans are as an individual athlete moving forward.You can find Brian at https://www.instagram.com/brianwburrPlease subscribe and REVIEW this podcast where you listen to it!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVkLastly, you can find the host at jcvwellness.com for your comprehensive fitness and nutrition needs.20 off ALL of your fitness and nutritional programs if you are a parent of a newborn or toddler!https://www.instagram.com/jcvwellness/ for your guidance with fitness, nutrition and questions!

It's week 2 of the Crossfit Open and you're not going to find a more perfect episode than this one! Lindsay Siolka, a Crossfit Games regional athlete and managing attorney for the Hennepin County defender's office joined me this week with some insightful back and forth!Lindsay is very open about what drives her both professionally and in competition. She's been fierce since the day she was born and this episode is no exception.We talk about Minneapolis over the last 2 years, the 3 athletes who she enjoys watching most and all things Crossfit throughout the show!You can find Lindsay at https://www.instagram.com/lindsaysiolka/. Her coaches and most important people in her life at https://linktr.ee/kingfield, https://www.crossfitinvictus.com/online-programs/, https://www.instagram.com/codysiolka/, https://www.instagram.com/dsyeager7/ and https://www.instagram.com/lindsayfrazher/Please subscribe and REVIEW this podcast where you listen to it!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVkLastly, you can find the host at jcvwellness.com for your comprehensive fitness and nutrition needs.20 off ALL of your fitness and nutritional programs if you are a parent of a newborn or toddler!https://www.instagram.com/jcvwellness/ for your guidance with fitness, nutrition and questions!

Anthony Davis Joins the show for Crossfit Open Season as 22.1 drops in an hour! Davis is a 1 time games athlete with multiple Regional appearances.Anthony is an incredible human being with a story that we hope resonates with our audience.We tap into his life growing up, serving his community, how hard he's training for this Crossfit season and much, much more!You can find Anthony at https://www.instagram.com/_anthonydavis34/, https://nova3labs.com/https://open.spotify.com/episode/10XQ0JioAZjSeZGnbBwpHK?si=O1Tx7bHHS8Oj9CUzz-oR5w and https://open.spotify.com/episode/6geQxA5v1CITrneKGuztt1?si=VQ_cjzIHRuiekaNUNVbnZAPlease subscribe and REVIEW this podcast where you listen to it!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVkLastly, you can find the host at jcvwellness.com for your comprehensive fitness and nutrition needs.20 off ALL of your fitness and nutritional programs if you are a parent of a newborn or toddler!https://www.instagram.com/jcvwellness/ for your guidance with fitness, nutrition and questions!

Jaime Barroso joins the show and we have a lot to talk about. Jaime believes in strength from all sides of the spectrum. Physical, mental, emotional. How can you sustain a healthy lifestyle throughout the duration of your time on Earth!?Lastly, what nutritional tips can benefit you right NOW?? Incredible analogies are distributed along the way!!You can find Jaime at https://www.instagram.com/strengthbyjaimebarroso/, https://www.facebook.com/groups/161296741247710 andhttps://www.strengthbyjaimebarroso.com/Please subscribe and REVIEW this podcast where you listen to it!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVkLastly, you can find the host at jcvwellness.com for your comprehensive fitness and nutrition needs.20 off ALL of your fitness and nutritional programs if you are a parent of a newborn or toddler!https://www.instagram.com/jcvwellness/ for your guidance with fitness, nutrition and questions!!

A solo podcast about being a competitive person. Signs that you need to step off the gas and when competition is healthy.Please subscribe and REVIEW this podcast where you listen to it!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVkLastly, you can find the host at jcvwellness.com for your comprehensive fitness and nutrition needs.20 off ALL of your fitness and nutritional programs if you are a parent of a newborn or toddler!https://www.instagram.com/jcvwellness/ for your guidance with fitness, nutrition and questions!!

Multi talented athlete and pro wrestler Shane Taylor twitter.com/shane216taylor joins Jesse Velasquez to talk about The politics of professional wrestling and sports as a whole.Racism in America, have we been making changes as a society?? Squashing sterotypes in fitness and in sports across the board. Why change needs to take place and how he plans on shaking up the pro wrestling industry.You can follow Shane at https://twitter.com/shane216taylor, https://www.instagram.com/shane216taylor/ https://whatamaneuver.net/collections/shane-taylor-promotionshttps://twitter.com/shane216taylor/status/1478061985040379909?s=20Please subscribe and REVIEW this podcast where you listen to it!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVkLastly, you can find the host at jcvwellness.com for your comprehensive fitness and nutrition needs.20 off ALL of your fitness and nutritional programs if you are a parent of a newborn or toddler!https://www.instagram.com/jcvwellness/ for your guidance with fitness, nutrition and questions!!

Alice Halvorson rejoins Jesse for this special 50th episode!! A plethora of topics in which we discuss.Strength training and it's benefits.Eating disorders and disordered eating. What are the differences??New Year's resolutions, good or bad??Alice is a NEW business owner! We discuss all things Flostate, her future in fitness and collaborations in 2022!You can find Alice at https://www.instagram.com/alicehalvorson and https://linktr.ee/FlostateFor information and education on eating disorders reach out to https://www.nationaleatingdisorders.org/help-support/contact-helpline and https://withall.org/Please subscribe and REVIEW this podcast where you listen to it!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVkLastly, you can find the host at jcvwellness.com for your comprehensive fitness and nutrition needs.20 off ALL of your fitness and nutritional programs if you are a parent of a newborn or toddler!https://www.instagram.com/jcvwellness/ for your guidance with fitness, nutrition and questions!!

Jesse tackles a year in review for 2021 from a fitness and nutrition perspective. Topics to look for in this episode going into 2022.Taking action steps towards your intentions/resolutions.Vision Boards2022 is the year of.......??Lastly, I cover the topic of caring about having six pack abs. Should you care?? Does anyone else??We talk body dysmorphia, self-talk and displaying confidence mentally!Please like and subscribe to this show wherever you find your podcastshttps://www.instagram.com/jcvwellness/jcvwellness.com for all of your comprehensive and customized fitness/nutrition needs.https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.podchaser.com/podcasts/unplugged-and-undeniable-1582487https://www.listennotes.com/podcasts/unplugged-and-undeniable-jesse-velasquez-yO6aQAV28w3/https://open.spotify.com/show/5Yz9KEmiHfBvwZJx4I1LV1https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVk

Ellen Renk has returned to the show and you are in for a hell of a conversation.Ellen was very transparent about juggling multiple hats over the last 13 months. She's built a successful business, developed very strong relationships and qualified for the Crossfit Games over the Summer!Ellen also wrote a chapter for a book that is being published in the very near future entitled "Forever Athlete." We dive into that, how confidence is way more mental than physical.We conclude with her journey to make her 1st ever appearance at the Crossfit Games over the Summer in Madison. It's truly a once in a lifetime story!You can find Ellen at https://www.instagram.com/ellenrenk and https://linktr.ee/ellenrenk.You can preorder the book "Forever Athlete" at https://checkout.stripe.com/pay/cs_live_a18ZMKQi27EXAA5Xcvc3betVfJGKejOVhiuc12IYjUsfANE9ooh7F8vUHI#fidkdWxOYHwnPyd1blppbHNgWkY3bUI0M3FTNm4xVG9fTTBpYGxORDdoQTU1d2RrfWxydXEnKSd1aWxrbkB9dWp2YGFMYSc%2FJ2RAUGZVUDBsZmFrbGNkQDBuaycpJ3dgY2B3d2B3Jz8nbXFxdXY%2FKippbGtucXcrYGAqJ3glPlease like and subscribe to this show wherever you find your podcastshttps://www.instagram.com/jcvwellness/jcvwellness.com for all of your comprehensive and customized fitness/nutrition needs.https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.podchaser.com/podcasts/unplugged-and-undeniable-1582487https://www.listennotes.com/podcasts/unplugged-and-undeniable-jesse-velasquez-yO6aQAV28w3/https://open.spotify.com/show/5Yz9KEmiHfBvwZJx4I1LV1https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVk

Your host Jesse Velasquez provides simple and helpful information on how to avoid falling into unhealthy habits during the Holiday season.They're easier than you think!Plus a quick update on the state of the state with Jesse.Please like and subscribe to this podcast wherever you find your podcastshttps://www.instagram.com/jcvwellness/jcvwellness.com for all of your comprehensive and customized fitness/nutrition needs.https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.podchaser.com/podcasts/unplugged-and-undeniable-1582487https://www.listennotes.com/podcasts/unplugged-and-undeniable-jesse-velasquez-yO6aQAV28w3/https://open.spotify.com/show/5Yz9KEmiHfBvwZJx4I1LV1https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVk

Pete Cataldo joins the podcast with a unique episode that everyone can take a valuable piece of information from.Pete's business is all about teaching parents with busy lives (The host being one of them) about fat loss, how to get healthier and stronger all while balancing work and children.This podcast isn't relegated to information strictly about parents. We teach everyone simple and effective tips on:Improving your relationship with food.Simple exercise suggestions if you can't make it to a gym.How to STOP "diet hopping" and starting over your fitness journey forever!You can find Pete at https://www.instagram.com/petecataldo, https://petecataldo.com/links/ and https://www.tiktok.com/@therealpetecataldo?Please like and subscribe to this podcast wherever you find your podcastshttps://www.instagram.com/jcvwellness/. jcvwellness.com for all of your comprehensive and customized fitness/nutrition needs.https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.podchaser.com/podcasts/unplugged-and-undeniable-1582487https://www.listennotes.com/podcasts/unplugged-and-undeniable-jesse-velasquez-yO6aQAV28w3/https://open.spotify.com/show/5Yz9KEmiHfBvwZJx4I1LV1https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVk

Andrea Nisler returns to the show with some Gold on her resume!We talk extensively about her time spent with Crossfit Mayhem Freedom, Rich Froning and the championship they brought home from the Crossfit games!Andrea was candid about her intentions after her competitive Crossfit career. Being an advocate for young talent who aspire to be competitors.You can find Andrea at https://www.timberwolffitness.com and https://www.instagram.com/aenisler/https://herobarbell.com/ use the promo code NISLHERO10 to save 10% off on your purchase!!You can catch the podcast episodes on every major platform on the interwebs!! You can find Jesse at https://instagram.com/jcvwellness and Website-jcvwellness.com Please subscribe and review this podcast where you listen to it! It's imperative in the growth of the show and we thank you SO much for listening!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVk

Jordan Lips is an established online personal trainer and nutrition specialist from the Austin, Texas area.Jordan had a ton of beneficial information for someone starting their health journey. As well as a new business owner.Simplifying "getting healthy".Supplements, are they necessary??How Optimal can sync with practical!You can find Jordan at https://www.instagram.com/jordanlipsfitness/https://open.spotify.com/show/2LriiR3eo70FAeACtx8LeW?si=mMSUbNmfRkKHmQRTHh0Pqw&nd=1https://docs.google.com/forms/d/1Nlv3r5WMb1m6O9SvMqyxkM9w6qGQy3viW7719rRkoCc/viewform?edit_requested=truehttps://marketplace.trainheroic.com/workout-plan/team/max-hypertrophy?attrib=548099-igPlease subscribe and REVIEW this podcast where you listen to it!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVkLastly, you can find the host at jcvwellness.com and https://www.instagram.com/jcvwellness/ for your guidance with fitness, nutrition and questions!!

Crossfit Kingfield and Tangletown coach Jack Midtlien joins the show today! While he's a coach for the moment, he's working on bigger things.You'll learn about Jack and how his hands will be his ticket to his career. He aspires to begin medical school and start his practice as a surgeon!Jack's origin story takes us from skiing, artistry and success.To failures, adversity and an ever growing knowledge of fitness and medicine!You can find Jack at https://www.instagram.com/jackmidtlien and his community http://crossfitkingfield.com/coachesYou can find Jesse at https://instagram.com/jcvwellnessYou can catch the podcast episodes on every major platform on the interwebs!! Website-jcvwellness.com Please subscribe and review this podcast where you listen to it! It's imperative in the growth of the show and we thank you SO much for listening!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVk

Michele Fumagalli joins me in the 1st episode of Season 2!Michele recently completed her 1st half triathlon after giving birth to her 2nd child just 9 months ago.She clues us in on that journey as well as why nutrition shouldn't be overly complicated! We talk about how every person is an an athlete, movement is medicine and how a colorful plate will help you get healthier and in a hurry.You can find Michele at https://www.instagram.com/fumagalli_fitplate/https://www.fitplatenutrition.com/smallgroupcoaching and https://www.fitplatenutrition.com/You can find Jesse at https://instagram.com/jcvwellnessYou can catch the podcast episodes on every major platform on the interwebs!! Website-jcvwellness.com Please subscribe and review this podcast where you listen to it! It's imperative in the growth of the show and we thank you SO much for listening!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVk

Danny Limelight joins Jesse this week and drops a lot of knowledge along the way!! Danny was extremely transparent about his life and career.Danny talks about working in Puerto Rico, AEW and New Japan Strong. Is headed to the Best Of Super Juniors or PWG Battle Of Los Angeles?!We talk about his acting and producing, his daughter and her future and we also include a 3 minute short film which Danny wrote and produced!Danny is an extremely talented individual with an incredible future ahead! You can follow Danny Limelight at:https://twitter.com/DannyLimeLighthttps://www.instagram.com/dannylimelight/https://www.prowrestlingtees.com/dannylimelighthttps://www.instagram.com/leesirivera/https://www.cameo.com/dannylimelightYou can find Jesse at https://instagram.com/jcvwellnessYou can catch the podcast episodes on every major platform on the interwebs!! Website-jcvwellness.com Please subscribe and review this podcast where you listen to it! It's imperative in the growth of the show and we thank you SO much for listening!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVk

Kourtney Johnson joined me on the 40th episode of the show! Most of the show revolved around 2 of the biggest buzz words in nutrition and health, intuitive eating!Kourtney is a registered dietician who has been practicing and teaching intuitive eating for awhile and she's very knowledgeable on the subject. She talks about her own journey which opened up her eyes to the health and wellness field today.She answers myths, do's, don'ts and if anyone can can implement this form of nutrition into their lifestyle.IG: https://www.instagram.com/intuitivelynourishedrd/FB Group: https://www.facebook.com/groups/nondietcommunityWebsite: https://intuitivelynourishedrd.com/IE book: https://www.amazon.com/Intuitive-Eating-4th-Anti-Diet-Revolutionary/dp/1250255198/ref=sr_1_1?crid=2UPWY69UZ2R4I&dchild=1&keywords=intuitive+eating&qid=1624495998&sprefix=intuitive+%2Caps%2C256&sr=8-1IE Workbook: https://www.amazon.com/Intuitive-Eating-Workbook-Principles-Relationship/dp/1626256225/ref=pd_bxgy_img_1/131-5044636-4994354?pd_rd_w=BSH1N&pf_rd_p=fd3ebcd0-c1a2-44cf-aba2-bbf4810b3732&pf_rd_r=8VBA5W2BG5715WHHEFJJ&pd_rd_r=2301da8a-142a-49d3-aac7-42c6ecf38d27&pd_rd_wg=mXl0l&pd_rd_i=1626256225&psc=1IE for Every Day: https://www.amazon.com/Intuitive-Eating-Every-Day-Inspirations/dp/1797203983/ref=pd_sbs_3/131-5044636-4994354?pd_rd_w=9A2D7&pf_rd_p=a5925d26-9630-40f3-a011-d858608ac88b&pf_rd_r=JNXT2BCY2FJ3QV5TZVK8&pd_rd_r=eb93c845-1eed-448c-8077-34b9970c6ce2&pd_rd_wg=BrF6G&pd_rd_i=1797203983&psc=1Jesse Velasquez- https://www.instagram.com/jcvwellness/Website-jcvwellness.com Please subscribe and review this podcast where you listen to it! It's imperative in the growth of the show and we thank you SO much for listening!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVk

Isaiah Bawek rejoins the show for a much anticipated part 2!We go over the most important characteristic's to become a fitter and healthier person. Million dollar companies attempt to tribalize their brand by promoting ONE WAY to get "lose weight" or "get toned"We squash that myth and close the podcast with tips for lowering your stress and our "Mount Rushmore" of hip hop/rap artists!You can find Isaiah at https://www.instagram.com/isaiahbawek/https://builtelitetraining.com/Jesse Velasquez- https://www.instagram.com/jcvwellness/Website-jcvwellness.com Please subscribe and REVIEW this podcast where you listen to it!https://podcasts.apple.com/us/podcast/unplugged-and-undeniable/id1549489545https://www.iheart.com/podcast/966-unplugged-and-undeniable-76471120/https://podcasts.google.com/feed/aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDU2MzE1Ny9lcGlzb2Rlcy9mZWVk