What Does It Take to Achieve & Maintain Ideal Body Weight?

What does it take to achieve and maintain ideal body weight?

There are no magic pills, no effortless elixirs, no quick fixes. It does take effort, it does take commitment, it does take discipline, it does take action. So now that we’ve got that out of the way, let me share with you the good news.

I went through my own journey to achieving and maintaining ideal body weight. It began at the age of 12 when I came to my breaking point and decided that I was not going to be the fat kid any longer. Through my own initiative I started a daily exercise program and began a self-study course in nutrition. I didn’t have much professional assistance – what can you do at twelve years of age? Can’t drive, no job, no money, can’t get a gym membership, etc. So doing the best I could with the resources I had, my journey to ideal weight took about 6 years. The great news is I did it!

I achieved my ideal body weight during my freshman year of college and have maintained it now for over 14 years. And because of what I know and the healthy lifestyle habits that have become who I am, not just what I do I will be able to maintain my ideal weight for the rest of my life. Now that is complete FREEDOM, especially compared to the bondage I lived in as a fat, unhappy, self-conscious, unhealthy kid.

Of course, my own experience led me to dedicate my life to the study of fitness and nutrition, including two degrees in nutritional science and exercise physiology. I feel one of my life’s purposes is to bless and serve people all over the world, of all ages in leading the healthiest lives possible as well as achieving and maintaining ideal body weight. Fortunately, I have been able to create and to discover resources that can aid and assist people in reaching their goals much more quickly than I did. I will be sharing some of what I’ve found this evening on a special webinar .

“Achieving and Maintaining Ideal Body Weight with Proper Nutrition & Essential Oils” Webinar

Date: Tuesday August 31st at 6pm PST/7pm MST/8pm CST/9pm EST
Location: Where ever you are – it’s a Webinar!
Please Pre-Register by going to: https://www2.gotowebinar.com/register/713601411

The hope of achieving and maintaining an ideal body weight can be a struggle and seem like the impossible dream for many individuals of all ages.

Join us for a special Look Young, Feel Young webinar event in which we will be discussing simple steps to achieving and maintaining ideal body weight through proper nutrition and the use of certified pure therapeutic grade essential oils.

Presented by Melissa Guthrie, BSc Exercise Physiology & Nutritional Science, Fitness Trainer & Nutrition Coach.



To Your Best Health,
Melissa Guthrie
Triumph Training Nutrition Coach & Fitness Trainer
Health & Wellness Educator
Healthy Cooking Enthusiast
Competitive Triathlete

Summer Slim ‘n Fit Seminar Series

Announcing a Free Introductory Education Class…


Simple Steps to Achieve & Maintain Your Ideal Body Weight

Healthy weight reduction through….

• Reducing toxic load and releasing stubborn toxic fat.
• Increasing fat metabolism and improving overall metabolic function.
• Eliminating unhealthy food cravings & developing an appetite thermostat.
• Developing a simple, healthy balance of proper nutrition & physical activity.

Taught by Fitness & Nutrition Specialist, Melissa Guthrie. In addition to having two college degrees in Exercise Physiology & Nutritional Science, Melissa was once the fat kid and has achieved her ideal body weight and has maintained it for over 14 years.


Class Details:
Date & Time: Saturday June 12, 2010 @ 11am MST
Location: Richardson Home @ 2184 E. 1710 S. Spanish Fork, UT 84660
Class Length: approx. 1 hour


We look forward to having you attend. You are welcome to bring additional guests with you. Please RSVP to Jen or Rod Richardson Jen@rodalan.com or Rod@rodalan.com



To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach and Fitness Trainer

Do You Have a Perfect Pre-Exercise Food?

What is your perfect pre-exercise food or mid-run fuel source?

For some of you it is gel or gu, while others prefer sports drinks, sports candy (like Sport Beans or Shark Bites), or bars. Many folks are not able to use these standard sports products due to sensitive digestive systems, and others choose not to use them for a variety of reasons. If you are someone looking for an all natural pre- or mid- exercise fuel source, then consider dried fruit. Dried fruit is easy to consume, easy to digest, and travels easily in a gym bag, fuel belt or pocket.

San Diego State University researchers found that runners who consumed raisins 45 minutes prior to endurance exercise got performance benefits similar to those who consumed energy gels. Dried fruits are smart fuel during a run, as they are easy to digest and provide working muscles a quick influx of carbohydrate energy.

Note: Dried fruits are more calorie dense than fresh. For example, a cup of grapes has 62 calories vs. 434 calories in a cup of raisins.

For a big pre-exercise energy boost give the following a shot: Raisins, Craisins, Mixed Dried Fruit, Dried Apricots, Dried Mango or Dried Pineapple.



To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer

Add First In Order to Subtract

When most people talk about improving their nutrition, they begin listing off all the items they intend to stop eating or drinking and the unhealthy habits they intend to kick. They go on a “diet” or attempt to stop a habit cold turkey. Unfortunately, this may not be the most effective way to go about it. For starters, this can often feel like deprivation which results in an uncanny craving for the item that we’ve sworn to never consume again. In addition, nutrition habits whether healthy or not –so-healthy are often deeply ingrained usually dating back to our childhood. For most people it is easier to begin to establish a new habit, rather than break an old habit. So I recommend adding a healthy habit first before you subtract an unhealthy habit.

Here are a couple of examples:

If you would like to quit drinking soda – then start by first adding 2 eight ounce glasses of water each day. One first thing when you wake up and one just before you go to bed at night. Establish this new habit first, then gradually add additional glasses of water and eventually swap out a few sodas a day for water, until you’ve kicked the soda habit by first establishing a great water habit.

If you know you should stop eating sugary cereals and should replace them with 100% whole grain cereal. Begin by first adding a handful of 100% whole grain cereal to your bowl of sugary cereal. Each day/week increase the amount of whole grain cereal and decrease the amount of sugary cereal, until you’ve replaced the sugary cereal all together.

To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer
BSc Nutritional Science
BSc Exercise Physiology
Competitive Triathlete
Healthy Cooking Enthusiast

Is Your Family Fit?

Join Team Chances on Saturday August 1st, Pacanna Park at 6 AM for
Maricopa’s First Annual Fit Family Challenge!!


TEAM Chances FIT Family Challenge
Cost: FREE
Where: Pacanna Park Maricopa
Program Duration: August 1, 2009-September 5, 2009
Program Days/Times:
Saturday August 1,8,15,22,29, September 5 6:00am-7:00am
Wednesday August 5,12,19,26, September 2 6:00pm-7:00pm

Program Details:
This is a running/walking and family fit fun activity program geared to prepare participants for the Maricopa Mile and 5k. Each week, the team coach will be on location leading a group run/walk and fun family park activities. During the official group workouts, participants will have access to Elite level coaches, nutritionist, and physical therapists. Families that chose to register for the program as official participants will receive 2 pedometers per family to use and track progress during the week. At the conclusion of the challenge, the family with the most distance accumulated will be declared the winner (Prizes to be determined). The award will be presented at the Maricopa Mile and 5k held on September 5th.

All participants will receive:
• Two family group fit fun activity and run sessions per week
• Raffle prizes
• Healthy snacks
• Professional Coaching and support
• Pre/post BMI and Body fat analysis (optional)
• Free injury prevention screening from Endurance rehab.
• Fit Family Challenge T-shirt
• Pre and Post fitness assessment
• Pedometer
• Time with your family and friends in a healthy environment
• Entry Fee for 1 mile and 5k: FREE if you participate and attend 8-10 FIT FAMILY CHALLENGE TRAINING sessions!!


Yes…You read this right! TEAM Chances will be hosting the 1st Annual Maricopa Mile and 5k! Our goal is to share with the community the passion for health, fitness, and recreation that TEAM Chances embodies.


Would you like to be part of Team Chances?

Calling all Runners and Walkers!!

Join Team Chances and Give to yourself-Physically, Mentally, Emotionally and Philanthropically!!

Giving to Team Chances will:
• Help wipe out childhood obesity in Arizona
• Provide children and families in your community with the opportunity to take part in positive lifestyle activities
• Educate children and families in your community about nutrition guidelines
• Celebrate your health and provide you with a positive, educational and rewarding experience

Join Team Chances and get:
• Personal coaching support, with specialized Marathon and Half Marathon training plans, including group runs, track sessions and Team Chances supported training races
• Health assessment and testing for optimal results
• VIP race day support, pre-race pasta party and post-race victory dinner
• Marathon/Half Marathon entry
• Fundraising support, including fundraising event opportunities
• The opportunity to assist with our Fit Kids program-so you can meet the children who actually benefit from your commitment
Team Chances is holding informational meetings around the valley to get you started. Below are listed the dates of the informational meetings and locations.

• Tempe Team – August 12 @ 6pm, Location: Sole Sports, 1006 E. Warner Rd, Suite 104, Tempe, AZ 85284
• Maricopa Team – August 4 @ 6pm, Location: Chamber of Commerce, 44870 Hathaway Ave, Suite 5, Maricopa, AZ 85239
• Scottsdale Team – August 19 @ 6pm, Location: Endurance Rehab, 9376 E. Bahia Dr. Suite D103, Scottsdale, AZ 85260
• Phoenix Team – July 29 and August 13 @ 6pm, Location: Endurance Rehab, 4440 N. 36th St, Suite 240, Phoenix, AZ 85018

We would love for you to join our team to help make a difference for the children of our state. Please pass this email and information along to anyone you know who may be interested in participating.

I love being a part of Team Chances and know you will too!

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer
BSc Nutritional Science
BSC Exercise Physiology
ACE Certified Personal Trainer, Group Fitness Instructor
New Leaf Certified Metabolic Technician
Competitive Triathlete
Healthy Cooking Enthusiast

The Key to Success in Achieving Fitness Goals

What does it take to succeed in achieving ideal body weight or optimal health and fitness?

I received an email this morning that brought me such joy and exemplifies the type of action and commitment necessary to achieve a worthy ideal. Earlier this year (late January), I began working with a gentleman to assist him with his nutrition and overall fitness. After discussing his current health and establishing some clear fitness goals, we developed a plan of action. He took the initiative to contact a friend who is a high school strength & conditioning coach and had him design a weight training routine. He also mapped out his workout schedule each week including his cardiovascular exercise. I, of course, developed a healthy, balanced meal plan (NOT a DIET) to promote maximal nutrient intake, increased energy, stable blood glucose levels, all the while allowing for him to shed some excess body fat.

In the email I received from him this morning, he let me know that he has reduced his body weight by an additional 25lbs. He is consistently working out each week doing his strength training and riding his mountain bike. He is doing very well following his meal plan, making healthier food choices and eating smaller meals more consistently throughout the day. In additional to shedding the excess body fat, he is greatly improving the health and fitness of his heart and body overall. His cardiologist is delighted at the progress, as they’ve done cardiovascular testing which has shown how much more efficient his heart and lungs are functioning.

I want to give a HUGE congratulations to Dan, for his diligence and commitment to improving his health and fitness. My greatest joy is seeing you succeed! Continued Success!!!


"You can achieve anything you want in life if you have the courage to dream it, the intelligence to make a realistic plan, and the will to see that plan through to the end." Sidney A. Friedman


To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer
BSc Exercise Physiology
BSc Nutritional Science
ACE Certified Personal Trainer & Group Fitness Instructor
New Leaf Certified Metabolic Technician
Competitive Runner/Triathlete
Healthy Cooking Enthusiast

Kids Just Wanna Be Fit

I was speaking with one of my nutrition coaching clients yesterday and what I heard brought a smile to my face and joy to my heart. We were talking about how the decision that her and her husband have made to improve their nutrition has impacted their young children as well. They have a 5 year old son and a 1 year old daughter. My client was telling me that her son has decided that he wants to eat exactly what his mom is eating for breakfast every morning, he is focused on drinking more water and he’s going around school telling all the other kids that he is eating healthy now. I LOVE IT!!



You see, kids naturally want to be healthy & fit, actually we all do. I don't think anyone consciously decides "I want to age prematurely, be sick, disease ridden, tired and worn out." We are hard-wired for health, fitness & wellness. When a child or young adult establishes the importance of healthy living in their own lives, then they are much more likely to maintain those healthy habits for a lifetime, they have the ability to be a positive influence on their family members and their peers and they can affect the course of health and fitness that their future family will follow. What I’m saying is not just philosophy or theory – it is truth. I know because I am living proof.



When I began my health transformation at the age of twelve, my commitment to daily exercise throughout my teen years motivated my mother to begin exercising more consistently. When I cleaned up my own nutrition, and asked my mother to stop buying certain unhealthy foods and begin buying more nutritionally dense foods, well her nutrition improved too. I have had the opportunity and privilege of being a positive role model, an inspiration, and a mentor to countless friends, peers, business associates, and of course, clients.

I am not sure if my clients understand the incredible gift they are giving to their two young children. I commend and congratulate them, and all parents who follow suit.



It is such an honor for me to be affiliated with Chances for Children http://www.chancesforchildrenaz.com/. I am grateful to Janell Bolen, Susan Loken, Erin Dray and countless others who volunteer their time, energy, and resources to the cause of eradicating childhood obesity and improving the health and fitness of children who do not have a home environment that supports healthy eating and exercise. Feel free to contact me directly if you'd like to know how you can contribute and assist in our mission. 1.800.775.0712 ext 7015



Call To Action:



1. Be an Example: make a decision to improve one aspect of your health. For example: Go to the gym, take your lunch to work, make dinner instead of ordering out, drink water instead of soda, hire a fitness trainer or nutrition coach (I know a really good one :). Our actions speak louder than words.



2. Encourage a child or young adult to make a healthy choice today. For example: encourage them to play outside instead of playing video games or passively watching TV, support them in enrolling in an extra-curricular athletic activity, encourage them to drink water instead of fruit juice, gatorade or soda, encourage them to eat a piece of fruit or veggies instead of chips, cookies or candy.

To Your Best Health,

Melissa Guthrie

BSc Nutritional Science

BSc Exercise Physiology

ACE Certified Personal Trainer/Group Fitness Instructor

New Leaf Certified Metabolic Technician

Triathlete/Runner

Healthy Cooking Enthusiast

Better than Bottled Water

I am always amazed at how little water humans consume, especially considering that the human body is between 60-70% water. The hard fact is that water is water and so beverages like soda, fruit juice, coffee do not really count toward the body's daily water requirement.

Many people under estimate the impact water has on their energy levels, their metabolism, and their over all health. For optimal health, it is essential to consume at least 80 oz of water per day while reducing and eventually eliminating some of the less-than-ideal beverages. Studies have shown that people will consume more water if it is flavored and if it is colder than room temp. I have a couple of simple, healthy ways to flavor your water.


Reduce: fruit juice
Reduce or eliminate: sugary drinks like Gatorade, lemonade, or kool-aid; alcohol, coffee, black teas
Eliminate: soda & energy drinks

Flavored Water: Take a pitcher of good water (i.e. Reverse Osmosis) add to it any of the following:
Fresh berries - raspberries, strawberries, etc.
Sliced citrus - lemon, lime, orange, tangerine, etc
Other fruits - watermelon cubes, cantaloupe cubes, fresh pineapple, fresh sliced peaches,
Vegetables - cucumber slices
Fresh herbs - lemongrass, mint

What can you create? Anything goes. You can choose just one item or multiple items. I enjoy a combination of lemon, lime and orange. Watermelon water is hard to beat. Cucumber & lemongrass is refreshing too. Store the pitcher of healthy flavored water in the refrigerator.

Healthy Iced Tea: Take a large sun tea jar. Fill with good water. Place any flavor of HERBAL tea bags in the water and steep in the sun. When finished steeping place in the refrigerator. I find that this is great without any added sweeteners. (For a faster version - boil water in a large pot, add tea bags and steep on the stove. Then pour the tea into a pitcher or tea jar and put in fridge.

The benefits of making your own flavored water verses buying flavored water is first, you'll spend a fraction of the amount of money making it yourself, second these homemade waters have real nutrients in them (nothing artificial or controversial) which comes from the fruits, vegetables or herbs themselves, third you'll be using pure water - 3 out of 4 bottled waters are really just tap water - what a scam!

Drink to your health!

Melissa Guthrie
BSc Nutritional Science
BSc Exercise Physiology
ACE Certified Personal Trainer/Group Fitness Instructor
New Leaf Certified Metabolic Technician
Triathlete/Runner
Healthy Cooking Enthusiast

Balanced Nutrition: Do You Have It?

Balance is an important ideal. Most of us want to have a healthy balance of our time between things such as work or career, relationships (family and friends), recreation and hobbies, etc. We want to have a balanced checkbook. In order to walk from point a to point b we require balance or we’d topple over. And throughout our lives we’ve heard about how important having a balanced diet is to our health. Well, anyone who knows me knows I am not a fan of the word “DIET”, so I very rarely use it. When I am coaching clients on improving their nutrition, we talk about BALANCED NUTRITION.

Most of our American friends eat any way but BALANCED. With the skyrocketing obesity amongst all age groups and the 400, 000 plus people that die prematurely each year as a result of diseases directly related to poor nutrition and lack of physical exercise, I wonder if very many people even know what BALANCED NUTRITION looks like? I can tell you that it doesn’t look like how the majority of America eats. I know there is a gap between knowing and doing. People may know what to do, but for whatever reason are not doing it OR people may just be ignorant as to how to eat healthily and care for their precious, priceless bodies. It is true that we aren't born with a "how to care for.." tag attached, unlike those new jeans I just bought. Regardless, I am here to shed some light on Balanced Nutrition.

Most American’s are taking in far more calories then they are expending, hence the obesity epidemic. In order to achieve an ideal body weight, a person must BALANCE energy intake with energy output. To achieve optimal health and fitness, a person must balance eating the right foods, in the right amounts, at the right times. At the each meal there should be a balance of the three macronutrients – Carbohydrates, Protein, & Fat. When the macronutrients are balanced appropriately at each meal and throughout the day, the result is great energy all day, little to no craving for unhealthy foods, a feeling of satiety, and steady blood sugar levels.

If you are “ready and willing” to bridge the gap between knowing and doing and to become more nutritionally BALANCED, then read on....

Balanced Nutrition: Do You Have It?

Without Practicing Proper Nutrition Principles In Your Daily Life, Your Fitness Goals Will Be Difficult If Not Impossible To Achieve.

Imagine A Simple Way To Eat Healthy, Delicious Foods At The Right Times, In The Right Amounts In Order To Achieve Optimal Health & Look Fantastic! Whether You Are A Busy Business Professional, A Mom Always On-The-Go, A High School/College Student, An Athlete In Training, or Living The Retirement Lifestyle We Can Show You How To…

Begin Your Journey To A Healthy Way of Eating For A LIFETIME!

Balanced Nutrition Webinar
When: Thursday March 12th
Time: 11:00AM AZ time (1pm EST) OR 7pm AZ Time (9pm EST)
Where: Wherever you are - its a Webinar!
Instructor: Melissa Guthrie, Nutrition Coach/Personal Trainer

Seating is limited so RSVP right away via email mmguthrie@hotmail.com or 800.775.0712 ext 7015. When You RSVP, you must specify which time you want to attend, then the dial-in details will be sent to you.

March is National Nutrition Month - Stay tuned for more fun and education, webinars and

workshops through out the month. wwww.gettingfitwithmelissa.com

To Your Best Health,

Melissa Guthrie

MBS Development Group
Nutrition Coach/Fitness Trainer

Tel: 800.775.0712 ext 7015

Email: mmguthrie@hotmail.com
http://www.gettingfitwithmelissa.com/
Eat Right. Train Smart. Live Well.

Have You Heard About The ULTIMATE Grocery Shopping Tour?

The Ultimate Grocery Shopping Tour

The Key To Healthy Eating is Healthy Shopping

Saturday February 21st 1pm - 3pm

Embark on a fun-filled, educational adventure through the untamed isles of the supermarket guided by your personal nutrition coach, Melissa Guthrie. In this exciting 2 hour workshop, you will learn how to decode the deceptive food labels that mislead you (i.e. The SIX Sickening Ingredients), how to easily replace your favorite "not-so-healthy" foods with delicious & nutritious alternatives, how to get the entire family eagerly engaged in healthier eating, how to cut your grocery bill significantly, and how to save precious time by trekking the perimeter path, and more!

All participants will receive: The ULTIMATE Grocery Shopping Guidebook.

Who: You, your children (8yrs or older), your spouse, your friends, your neighbors, etc.

When: Saturday February 21st 1pm - 3pm

Where: Mesa, AZ (exact store location TBA upon your RSVP)

Fee: $25 per individual or $40 per household (2 people: husband/wife, parent/child, roommates, etc) RSVP deadline is Friday Feb 20th at 9pm.

RSVP accepted by phone to 1.800.775.0712 xt 7015 or email mmguthrie@hotmail.com

To Your Best Health,

Melissa Guthrie

BSc Nutritional Science

BSc Exercise Physiology

ACE Certified Personal Trainer/Group Fitness Instructor

New Leaf Certified Metabolic Technician

Triathlete/Runner

Healthy Cooking Enthusiast

Fight Childhood Obesity and Reduce Your 2008 Tax Liability

Are you willing to join the crusade against Childhood Obesity?

I have a huge personal mission to eradicate this unnecessary epidemic. In case you don't know, I was once the "fat kid". Fortunately, I was introduced to exercise and healthy eating when I was 12 yrs old and it has been one of the greatest blessings of my life. I have spent the last 14 yrs living in complete freedom when it comes to my weight, my health, & my relationship to food and exercise; even more, I get to enjoy that freedom for the rest of my life. I wish the same blessing for all children who struggle with their weight.

If you've struggled with your weight at any age, you know how it can have a negative impact on other areas of your life. Currently over one third of our children 6-18 years of age are suffering from obesity. Not only does this dramatically affect the quality of life during their important formative years, it seriously impacts their health & well-being for the rest of their life.

How you can you help me & the children of Arizona!

I've recently taken on a volunteer position as nutrition coach for TEAM Chances for Children AZ. Chances for Children is an organization whose mission it is to fight childhood obesity by providing nutrition education & fitness programs to children in Arizona, so that they can begin a healthy lifestyle now. Team Chances is a fundraising team training to walk or run the PF Changs Rock 'n Roll 1/2 marathon & marathon on January 18, 2009.

Along with the athletes who I am coaching, I am training to run the full marathon and fundraising to assist the less fortunate children of Arizona. I invite you to assist me and consider making a generous donation to the cause and give these kids a chance to succeed in life. To make an online donation – go to www.chancesforchildrenaz.com/teamchances/melissaguthrie. Click the orange link at the bottom, enter your donation amount and be sure to type Melissa Guthrie in the blank box. If you prefer to make a donation via check, please make your check payable to Chances For Children and contact me for the mailing address.

NOTE: Donations made by Dec 31, 2008 are tax deductible for your 2008 taxes. And if you are in Arizona you can receive a tax credit for your donation! See Tax Credit info below.

To learn more about Team Chances and how they are making a difference inthe lives of 1000s of children in Arizona and how you can get involved inthe crusade (see http://www.chancesforchildrenaz.com/ calendar for more details):

Thank you for your support,


Melissa Guthrie
BSc Nutritional Science, BSc Exercise Physiology
ACE Certified Personal Trainer/Group Fitness Instructor
New Leaf Certified Metabolic Technician
Triathlete/Runner
Healthy Cooking Enthusiast



Tax Credit for the Working Poor – Dollar for Dollar Credit on your Return
The state of Arizona provides an excellent incentive for you to help the working poor. If you donate money to a “Qualified Charitable Organization, Helping the Working Poor”, you can receive a dollar for dollar credit on your Arizona state return. You can use the credit to reduce your tax liability (dollar for dollar). If you are already due a tax refund, the credit simply increases your refund!

This credit is the Working Poor Tax Credit and you can receive a credit of up to $400 (married filing jointly) or $200 (single taxpayer.) The Working Poor Tax Credit can be taken in addition to the credits for public school contributions and/or school tuition organization contributions.
To be eligible for this credit, you must have itemized deductions and deducted charitable contributions on a prior year’s Arizona tax return (1996 or later). This prior year is your baseline year. You must exceed the baseline year contribution by the amount you donate to the qualified organization. The amount you donate to the qualified organization becomes your tax credit. The working poor donation can also be included as an itemized deduction on your Federal tax return if you are itemizing deductions.

Please refer to Arizona Form 321 and instructions for the annual reporting requirements of the credit on your Arizona individual income tax return. For information on the tax credits, visit the Arizona Department of Revenue Web site here http://www.enewsbuilder.net/eletra/gow.cfm?z=ascpa,308455,bbMlQj3h,2730778,bdyqNHV.