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PERSONAL TRAINER ROUTINES.

2000 Calorie Diet Plan

Here is a sample diet menu for 2000 calories with six small meals a day.

  Protein (g) Fat (g) Carbs (g) Calories
Meal 1: Breakfast: Cereal: Raisin Bran 19.32 5.14 87.38 434.27
1.1/2 cup -- Raisin Bran Cereal
1.1/2 cup -- Milk, 1%
 
Meal 2: Snack: Fruit: Grapes, red or green 1.09 0.24 27.33 104.19
1 cup -- Grapes, green or red
 
Meal 3: Lunch: Chicken and Rice 38.32 6.69 70.04 502.46
1 breast -- Chicken, breast, skinless
2 tablespoons -- Soy Sauce
1.1/2 cup -- Brown Rice
 
Meal 4: Snack: Fruit: Frozen Blackberries 1.78 0.65 23.66 96.64
1 cup -- Blackberries, frozen
 
 
Meal 5: Dinner: Beef Steaks Provencale 28.71 9.76 77.07 511.34
1/4 tsp -- Spices, pepper, black
1/4 tsp -- Salt, table
1/2 tsp -- Oil, olive, salad or cooking
2 large -- Squash, zucchini, baby, raw
4 cherry -- Tomatoes, red, ripe, raw, November thru May average
1 clove -- Garlic, raw
2 oz -- Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/4" fat, all grades, raw
1 oz -- Pasta, fresh-refrigerated, spinach, as purchased
1/2 tsp, leaves -- Spices, basil, dried
1/4 tbsp) -- Cheese, parmesan, grated
5 large -- Baby Carrots: Raw
Preparation Instruction:
Mix garlic, basil and pepper in a small bowl. Take half of the garlic mixture and add evenly into both sides of the cubed steak. Then, set steak aside.

Inside a large nonstick frying pan, add oil and turn heat to medium. Then, add tomatoes and zucchini to the pan. You should only cook for 1 minute, then remove the vegetables and sprinkle some cheese on them.

Turn heat to medium-high, then pan-broil steaks for 3 to 4 minutes. Turn the steak once. Season with salt and serve with vegetables and pasta or rice.
 
Meal 6: PM Snack: Fruit: Banana & Peanut Butter 9.51 16.57 37.32 309.2

1 tbsp -- Peanut Butter
1 large (8" to 8-7/8" long) -- Banana
  Protein (g) Fat (g) Carbs (g) Calories
Total: 99.21 39.15 328.98 1984.35





Matt, this is a wonderful diet plan. It is totally something I can manage. Easy, not a lot of cooking....awesome. I am really impressed and thankful. WOW. I can't believe a service like this exists on the internet. Thanks again. -- Silvia C



With the new eating regiment that I have been following, the weight is just melting off of me... I am losing inches, and weight. I have went down two pant sizes!!!! Thank you for the exercises... It is great!!! I feel better and have much more energy. -- Marcy H



Thanks for all the great information. I'm doing the meal plans that Changing Shape selects simply because it's easier for me to shop and less time-consuming to think of what to have, etc. when I can just go to the fridge and look up what I'm supposed to make for tomorrow. I'm having a great time with this program and my husband has actually noticed weight loss in me already! -- Stephanie T



Thank you for your response!  It's great actually having someone respond to my questions and having an online coach. I know this seems like a lot of demands, but I'm trying to be as honest with you and myself.  One thing I appreciate about your plan is that it provided me with an approximate timeline for when I can expect to be at my goal weight (if I stick to the plan), which is something that helps immensely, because it gave me a visual image of what I can look and feel like at that time next year.  I haven't had something like that provided to me since I was on the Jenny Craig program back in 1990. Okay, I think I've said enough.  :- Thank you for your help in my quest for good health and good food choices! -- Kelly Y



Thanks for the help thus far. I've been doing much, much better on my nutritional plan, consuming 6-7 smaller, well balanced meals/snacks a day. I weighed myself this morning and found that I had lost about 5 pounds. Thanks! -- Mark R



I am trying to be more conscious of what I eat. Lost 1.6 lbs this week. Have a long way to go. May not seem like a big deal, but it's a great first baby step. I thought of the 1.6 lbs as 6 sticks of butter that just came off my butt and thighs. NOT BAD!!! --Helena H



For a higher caloric plan that is just as easy to follow and free, click... 2200 Calorie Easy Diet Plan.


.

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/home/www/staging.changingshape.com/library/Zend/Controller/Router/Rewrite.php
/home/www/staging.changingshape.com/library/Zend/Controller/Router/Route.php
/home/www/staging.changingshape.com/library/Zend/Controller/Router/Route/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Controller/Router/Route/Interface.php
/home/www/staging.changingshape.com/library/Zend/Controller/Router/Route/Module.php
/home/www/staging.changingshape.com/library/Zend/Date.php
/home/www/staging.changingshape.com/library/Zend/Date/DateObject.php
/home/www/staging.changingshape.com/library/Zend/Db.php
/home/www/staging.changingshape.com/library/Zend/Db/Adapter/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Db/Adapter/Pdo/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Db/Adapter/Pdo/Mysql.php
/home/www/staging.changingshape.com/library/Zend/Db/Expr.php
/home/www/staging.changingshape.com/library/Zend/Db/Profiler.php
/home/www/staging.changingshape.com/library/Zend/Db/Profiler/Query.php
/home/www/staging.changingshape.com/library/Zend/Db/Select.php
/home/www/staging.changingshape.com/library/Zend/Db/Statement.php
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/home/www/staging.changingshape.com/library/Zend/Db/Statement/Pdo.php
/home/www/staging.changingshape.com/library/Zend/Db/Table/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Db/Table/Row/Abstract.php
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/home/www/staging.changingshape.com/library/Zend/Db/Table/Rowset/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Db/Table/Select.php
/home/www/staging.changingshape.com/library/Zend/Exception.php
/home/www/staging.changingshape.com/library/Zend/Filter.php
/home/www/staging.changingshape.com/library/Zend/Filter/Alnum.php
/home/www/staging.changingshape.com/library/Zend/Filter/Inflector.php
/home/www/staging.changingshape.com/library/Zend/Filter/Interface.php
/home/www/staging.changingshape.com/library/Zend/Filter/PregReplace.php
/home/www/staging.changingshape.com/library/Zend/Filter/StringToLower.php
/home/www/staging.changingshape.com/library/Zend/Filter/Word/CamelCaseToDash.php
/home/www/staging.changingshape.com/library/Zend/Filter/Word/CamelCaseToSeparator.php
/home/www/staging.changingshape.com/library/Zend/Filter/Word/Separator/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Filter/Word/SeparatorToCamelCase.php
/home/www/staging.changingshape.com/library/Zend/Filter/Word/SeparatorToSeparator.php
/home/www/staging.changingshape.com/library/Zend/Filter/Word/UnderscoreToCamelCase.php
/home/www/staging.changingshape.com/library/Zend/Filter/Word/UnderscoreToSeparator.php
/home/www/staging.changingshape.com/library/Zend/Form.php
/home/www/staging.changingshape.com/library/Zend/Form/Decorator/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Form/Decorator/Description.php
/home/www/staging.changingshape.com/library/Zend/Form/Decorator/Errors.php
/home/www/staging.changingshape.com/library/Zend/Form/Decorator/FormElements.php
/home/www/staging.changingshape.com/library/Zend/Form/Decorator/HtmlTag.php
/home/www/staging.changingshape.com/library/Zend/Form/Decorator/Interface.php
/home/www/staging.changingshape.com/library/Zend/Form/Decorator/Label.php
/home/www/staging.changingshape.com/library/Zend/Form/Decorator/ViewHelper.php
/home/www/staging.changingshape.com/library/Zend/Form/Decorator/ViewScript.php
/home/www/staging.changingshape.com/library/Zend/Form/Element.php
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/home/www/staging.changingshape.com/library/Zend/Form/Element/Hidden.php
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/home/www/staging.changingshape.com/library/Zend/Form/Element/Submit.php
/home/www/staging.changingshape.com/library/Zend/Form/Element/Text.php
/home/www/staging.changingshape.com/library/Zend/Form/Element/Xhtml.php
/home/www/staging.changingshape.com/library/Zend/Layout.php
/home/www/staging.changingshape.com/library/Zend/Layout/Controller/Action/Helper/Layout.php
/home/www/staging.changingshape.com/library/Zend/Layout/Controller/Plugin/Layout.php
/home/www/staging.changingshape.com/library/Zend/Loader.php
/home/www/staging.changingshape.com/library/Zend/Loader/Autoloader.php
/home/www/staging.changingshape.com/library/Zend/Loader/Autoloader/Interface.php
/home/www/staging.changingshape.com/library/Zend/Loader/Autoloader/Resource.php
/home/www/staging.changingshape.com/library/Zend/Loader/PluginLoader.php
/home/www/staging.changingshape.com/library/Zend/Loader/PluginLoader/Interface.php
/home/www/staging.changingshape.com/library/Zend/Locale.php
/home/www/staging.changingshape.com/library/Zend/Locale/Data.php
/home/www/staging.changingshape.com/library/Zend/Locale/Math.php
/home/www/staging.changingshape.com/library/Zend/Locale/Math/PhpMath.php
/home/www/staging.changingshape.com/library/Zend/Log.php
/home/www/staging.changingshape.com/library/Zend/Log/FactoryInterface.php
/home/www/staging.changingshape.com/library/Zend/Log/Formatter/Interface.php
/home/www/staging.changingshape.com/library/Zend/Log/Formatter/Simple.php
/home/www/staging.changingshape.com/library/Zend/Log/Writer/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Log/Writer/Stream.php
/home/www/staging.changingshape.com/library/Zend/Navigation.php
/home/www/staging.changingshape.com/library/Zend/Navigation/Container.php
/home/www/staging.changingshape.com/library/Zend/Navigation/Page.php
/home/www/staging.changingshape.com/library/Zend/Navigation/Page/Mvc.php
/home/www/staging.changingshape.com/library/Zend/Navigation/Page/Uri.php
/home/www/staging.changingshape.com/library/Zend/Paginator.php
/home/www/staging.changingshape.com/library/Zend/Registry.php
/home/www/staging.changingshape.com/library/Zend/Session.php
/home/www/staging.changingshape.com/library/Zend/Session/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Session/Exception.php
/home/www/staging.changingshape.com/library/Zend/Session/Namespace.php
/home/www/staging.changingshape.com/library/Zend/Translate.php
/home/www/staging.changingshape.com/library/Zend/Translate/Adapter.php
/home/www/staging.changingshape.com/library/Zend/Translate/Adapter/Array.php
/home/www/staging.changingshape.com/library/Zend/Translate/Exception.php
/home/www/staging.changingshape.com/library/Zend/Validate/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Validate/Interface.php
/home/www/staging.changingshape.com/library/Zend/Version.php
/home/www/staging.changingshape.com/library/Zend/View.php
/home/www/staging.changingshape.com/library/Zend/View/Abstract.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Abstract.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Action.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Doctype.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Form.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormButton.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormCheckbox.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormElement.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormHidden.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormLabel.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormNote.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormPassword.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormText.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HeadLink.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HeadMeta.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HeadScript.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HeadStyle.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HeadTitle.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HtmlElement.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Interface.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Layout.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Navigation.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Navigation/Helper.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Navigation/HelperAbstract.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Navigation/Menu.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Partial.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Placeholder.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Placeholder/Container.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Placeholder/Container/Abstract.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Placeholder/Container/Standalone.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Placeholder/Registry.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/ServerUrl.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Url.php
/home/www/staging.changingshape.com/library/Zend/View/Interface.php
/home/www/staging.changingshape.com/library/Zend/View/Stream.php

ZFDebug Library Files

/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Cache.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Database.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Exception.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/File.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Interface.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Memory.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Registry.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Text.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Time.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Variables.php

Memory Usage

Controller: 3001.34K

Custom Timers

Controller: 48.47 ms

Overall Timers

page
read
get
Avg: 172.55 ms / 1 requests
Min: 172.55 ms
Max: 172.55 ms

Reset timers by sending Centurion_ZFDebug_RESET as a GET/POST parameter

Registered Instances

Cache_Manager => Centurion_Cache_Manager Object()
Centurion_Acl => Auth_Model_Acl Object()
Centurion_Route_Queue => Centurion_Controller_Router_Route_Queue Object()
ROUTE_PREFIX => 'language-'
Zend_Locale => 'en'
Zend_Translate => Zend_Translate Object()
Zend_View_Helper_Doctype => ArrayObject Object()
Zend_View_Helper_Placeholder_Registry => Zend_View_Helper_Placeholder_Registry Object()

Cache core (Zend_Cache_Backend_File)

103 Entries
Filling Percentage: 57%
Valid Cache Size: 254.6K

Cache view (Zend_Cache_Backend_File)

0 Entry
Filling Percentage: 57%
Valid Cache Size: 0K

Cache _page (Zend_Cache_Backend_File)

0 Entry
Filling Percentage: 57%
Valid Cache Size: 0K

Database queries

Metadata cache is ENABLED

Adapter 0

  1. [0.5 ms] connect
  2. [0.28 ms] SELECT `translation_language`.* FROM `translation_language` WHERE (`translation_language`.`locale` = 'en')
  3. [6.94 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (slug='2000-calorie-diet-plan')
  4. [0.54 ms] SELECT `m_fitness_page_tags`.* FROM `fitness_page_page_tags` INNER JOIN `fitness_page_tags` AS `m_fitness_page_tags` ON `fitness_page_page_tags`.`tag_id` = `m_fitness_page_tags`.`id` WHERE (`fitness_page_page_tags`.`page_id` = 7)
  5. [0.64 ms] SELECT `m_fitness_page`.* FROM `fitness_page_page_tags` INNER JOIN `fitness_page` AS `m_fitness_page` ON `fitness_page_page_tags`.`page_id` = `m_fitness_page`.`id` WHERE (`fitness_page_page_tags`.`tag_id` = 1)
  6. [0.85 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (is_publish=1 AND is_related=1)
  7. [0.29 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 1)))
  8. [0.21 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 2)))
  9. [0.26 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 3)))
  10. [0.25 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 4)))
  11. [0.23 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 5)))
  12. [0.23 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 6)))
  13. [0.23 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 8)))
  14. [0.24 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 10)))
  15. [0.18 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 11)))
  16. [0.21 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 12)))
  17. [0.5 ms] SELECT `auth_user`.* FROM `auth_user` WHERE (auth_user.`username` = 'anonymous') LIMIT 1
  18. [0.46 ms] SELECT `translation_uid`.* FROM `translation_uid` WHERE (`translation_uid`.`uid` = 'Email')
  19. [0.15 ms] SELECT `translation_tag`.* FROM `translation_tag` WHERE (`translation_tag`.`tag` = 'backoffice')
  20. [0.16 ms] SELECT `translation_tag_uid`.* FROM `translation_tag_uid` WHERE (`translation_tag_uid`.`uid_id` = '243') AND (`translation_tag_uid`.`tag_id` = '3')
  21. [0.31 ms] SELECT `translation_uid`.* FROM `translation_uid` WHERE (`translation_uid`.`uid` = 'Password')
  22. [0.16 ms] SELECT `translation_tag_uid`.* FROM `translation_tag_uid` WHERE (`translation_tag_uid`.`uid_id` = '220') AND (`translation_tag_uid`.`tag_id` = '3')
  23. [0.36 ms] SELECT `translation_uid`.* FROM `translation_uid` WHERE (`translation_uid`.`uid` = 'Remember me')
  24. [0.14 ms] SELECT `translation_tag_uid`.* FROM `translation_tag_uid` WHERE (`translation_tag_uid`.`uid_id` = '221') AND (`translation_tag_uid`.`tag_id` = '3')
  25. [0.3 ms] SELECT `translation_language`.* FROM `translation_language` WHERE (`translation_language`.`locale` = 'en')
  26. [0.21 ms] SELECT `auth_group`.* FROM `auth_group` WHERE (((`auth_group`.`id` = 4)))
  27. [0.35 ms] SELECT `m_auth_user`.* FROM `auth_belong` INNER JOIN `auth_user` AS `m_auth_user` ON `auth_belong`.`user_id` = `m_auth_user`.`id` WHERE (`auth_belong`.`group_id` = 4)
  28. [0.33 ms] SELECT `auth_user`.* FROM `auth_user` WHERE (is_super_admin = 1 OR is_staff = 1)
  29. [0.8 ms] SELECT `fitness_workout`.* FROM `fitness_workout` WHERE (is_online = 1) AND (is_cloned = 0) AND (user_id IN ('4', '6', '7', '8', '9', '10', '11', '12', '14', '1', '3', '4', '5', '9')) ORDER BY `created_at` DESC LIMIT 9
  30. [0.54 ms] SELECT `m_fitness_exercise`.* FROM `fitness_exercise_workout` INNER JOIN `fitness_exercise` AS `m_fitness_exercise` ON `fitness_exercise_workout`.`exercise_id` = `m_fitness_exercise`.`id` WHERE (`fitness_exercise_workout`.`workout_id` = 9858) ORDER BY `fitness_exercise_workout`.`order` asc
  31. [6.77 ms] SELECT `m_fitness_cardio`.* FROM `fitness_workout_cardio` INNER JOIN `fitness_cardio` AS `m_fitness_cardio` ON `fitness_workout_cardio`.`cardio_id` = `m_fitness_cardio`.`id` WHERE (`fitness_workout_cardio`.`workout_id` = 9858) ORDER BY `fitness_workout_cardio`.`order` asc
  32. [0.23 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '3fdd1fa9924aafac51cb7841b4c0c81d') LIMIT 1
  33. [0.27 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '92bb9e3bae2c89633ae92c2c89041684') LIMIT 1
  34. [0.18 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '8f6e6c1f21e30567159e414b51cde9dd') LIMIT 1
  35. [0.17 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '87392502af4c0aad47d3353915c940fd') LIMIT 1
  36. [0.18 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '1cd2cc2a3925c52d03425a32e0fc0640') LIMIT 1
  37. [0.19 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'e7576f559ff918a87db2abe08e2121e6') LIMIT 1
  38. [0.19 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '246fca98a0fdfe61f557cf08f6795704') LIMIT 1
  39. [0.6 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '324f1a23b63f2fb1df85e30e754ca70c') LIMIT 1
  40. [0.18 ms] SELECT `translation_language`.* FROM `translation_language` WHERE (`translation_language`.`locale` = 'en')
  41. [6.66 ms] SELECT `auth_group`.* FROM `auth_group` WHERE (((`auth_group`.`id` = 4)))
  42. [0.4 ms] SELECT `m_auth_user`.* FROM `auth_belong` INNER JOIN `auth_user` AS `m_auth_user` ON `auth_belong`.`user_id` = `m_auth_user`.`id` WHERE (`auth_belong`.`group_id` = 4)
  43. [0.37 ms] SELECT `auth_user`.* FROM `auth_user` WHERE (is_super_admin = 1 OR is_staff = 1)
  44. [4.99 ms] SELECT `fitness_exercise`.* FROM `fitness_exercise` WHERE (is_online = 1) AND (is_cloned = 0) AND (user_id IN ('4', '6', '7', '8', '9', '10', '11', '12', '14', '1', '3', '4', '5', '9')) ORDER BY `created_at` DESC LIMIT 9
  45. [0.23 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '336bfa00e7bd3c99e97d2e73971b5cd4') LIMIT 1
  46. [2.74 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '464a2c9257b7b8ba3b84b71616bb2e88') LIMIT 1
  47. [0.22 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'bcdc2c1919c7980dae74ed450d5ef4e6') LIMIT 1
  48. [0.18 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'f38c21b05769a5709f008a8e5f58f9a1') LIMIT 1
  49. [1.3 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'e685e3bd2cbffe705e2de5a3107d87a2') LIMIT 1
  50. [0.21 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '160d9fe555a0bee86607893d70fd9bff') LIMIT 1
copyright 1.10.4/5.5.38variables Variablesfile 372 Filesmemory 19000K of 1024Mtime 172.55 msregistry Registry (8)cache Cachedatabase 50 in 43.1 ms«