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PERSONAL TRAINER ROUTINES.

Vegetarian Diet, 1300 Calories

Here is a sample diet plan.



Protein (g) Fat (g) Carbs (g) Calories
Breakfast: Raisin Bran 16.99 4.61 64.34 340.75
1 cup -- Cereals ready-to-eat, Raisin Bran Cereal
1.50 cup -- Milk, 1%

 
Lunch: Sandwich: Peanut Butter & Jelly (5 mins) 15.43 18.03 56.92 437.68
2 tbsp -- Jams and preserves
2 slice -- Bread, whole-wheat
1 tbsp -- Peanut Butter

 
Snack: Fruit: Blackberries, frozen 1.78 0.65 23.66 96.64
1 cup, unthawed -- Blackberries, frozen, unsweetened

 
Dinner: Marinated Green Soybeans and Vegetables (5 mins) 25.76 14.48 33.82 341.02
0.33 cup -- Soybeans, mature seeds, raw
0.25 cup -- Broccoli, frozen, chopped, cooked, boiled, drained, with salt
0.50 large whole (3" diameter) -- Tomatoes, red, ripe, raw, year round average
1 tbsp chopped -- Onions, spring or scallions (includes tops and bulb), raw
0.50 cup, chopped ) -- Onions, raw
2 tablespoon -- Salad dressing, italian dressing, reduced fat

Preparation Instruction:
Add all Ingredients in a small bowl and stir. Try to coat vegetables with dressing. Then, place in refrigerator and let marinate for at least 4 hours before serving.

 
PM Snack: Apple 0.55 0.36 29.28 110.24
1 large (3-1/4" diameter) -- Apples, raw, with skin

  Protein (g) Fat (g) Carbs (g) Calories
Total: 60.51 38.13 208.02 1326.33





DAILY SHOPPING LIST
1.5 cup (366 grams) -- Milk, lowfat, fluid, 1% milkfat, with added vitamin A
2 tablespoon (30 grams) -- Salad dressing, italian dressing, reduced fat
1 cup (1 NLEA serving) (59 grams) -- Cereals ready-to-eat, KRAFT, POST Raisin Bran Cereal
1 large (3-1/4" dia) (approx 2 per lb) (212 grams) -- Apples, raw, with skin
1 cup, unthawed (151 grams) -- Blackberries, frozen, unsweetened
0.5 cup, chopped (80 grams) -- Onions, raw
1 tbsp chopped (6 grams) -- Onions, spring or scallions (includes tops and bulb), raw
0.5 large whole (3" dia) (91 grams) -- Tomatoes, red, ripe, raw, year round average
0.25 cup (46 grams) -- Broccoli, frozen, chopped, cooked, boiled, drained, with salt
1 tbsp (32 grams) -- Peanut butter, smooth style, with salt
0.33 cup (61.38 grams) -- Soybeans, mature seeds, raw
2 slice (56 grams) -- Bread, whole-wheat, commercially prepared
2 tbsp (40 grams) -- Jams and preserves





We want to thank you for your personal input. It far surpasses the help I've had with any other diet plan. -- Sylvia G



Thanks for all the information and for changing my eating plan. I stuck to it quite well today and don't feel restricted. It includes a nice variety of foods and I hope I can stick to it long-term...Thanks a lot for giving me so much support. -- V. K.



Absolutely, I have been following the meal plan listed. It's nice and easy and doesn't require too much preparation...I have reached by "goal" weight, but am trying to keep going. I need to check my body fat % too. My pants/shorts are fitting nicely. Need to tone more now....resistance training, now will pay off! -- Kari T



I so far like the plan. It is nice and easy to follow. Dinner tonight was great! -- Samantha M



Things have been going great! I really like the new routine, it is very challenging but not too much that it deters me... I am already noticing lots of change from within, too. I really think about what I am eating, which I never did before. By the way, I really enjoy the recipes in your nutrition section. Especially the pork chop marinades. So, I have managed to cut back on a lot of refined sugars. -- Valerie M



Yes, I am definitely committed this time ... I'm loving this meal planning process - no decision-making for me and it's all food that I already eat. Two days in and I haven't felt hungry or cheated once! -- Susan M



It appears I am down 2 lbs for the week. I really like the site and how it works. It fits well with a program that I finished with Total Health and Fitness in SLC. My main goal was to get back on a meal plan so as not to overeat. I have really liked the meal planning software and have been able to plan my eating much better- I'll look forward to working with you. -- Brett R



Matt, thank you so much for writing. I really appreciate it and am impressed - a lot of these fitness/diet/nutrition sites seem so impersonal! Again, thanks so much -- Meredith L



Since I began exercising and my diet on 3/1, I've lost about 6-8 lbs. (depending on the day!)...several people have commented that I look trimmer. -- Sue R


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headTitle => 'A Vegetarian Diet Plan - 1300 Calories'
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/home/www/staging.changingshape.com/library/Zend/Controller/Response/Http.php
/home/www/staging.changingshape.com/library/Zend/Controller/Router/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Controller/Router/Interface.php
/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
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/home/www/staging.changingshape.com/library/Zend/Db/Table/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
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/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
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/home/www/staging.changingshape.com/library/Zend/Filter/Word/SeparatorToSeparator.php
/home/www/staging.changingshape.com/library/Zend/Filter/Word/UnderscoreToCamelCase.php
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/home/www/staging.changingshape.com/library/Zend/Form.php
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/home/www/staging.changingshape.com/library/Zend/Form/Decorator/HtmlTag.php
/home/www/staging.changingshape.com/library/Zend/Form/Decorator/Interface.php
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/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/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
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/home/www/staging.changingshape.com/library/Zend/Loader/Autoloader/Resource.php
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/home/www/staging.changingshape.com/library/Zend/Loader/PluginLoader/Interface.php
/home/www/staging.changingshape.com/library/Zend/Locale.php
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/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: 2811.09K

Custom Timers

Controller: 42.88 ms

Overall Timers

page
read
get
Avg: 862.31 ms / 1 requests
Min: 862.31 ms
Max: 862.31 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)

101 Entries
Filling Percentage: 57%
Valid Cache Size: 248.7K

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

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  2. [0.33 ms] SELECT `translation_language`.* FROM `translation_language` WHERE (`translation_language`.`locale` = 'en')
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  4. [0.72 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (slug='vegetarian-diet-plan')
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  7. [0.25 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` = 13)
  8. [0.26 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` = 2)
  9. [0.85 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (is_publish=1 AND is_related=1)
  10. [0.31 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 12)))
  11. [0.25 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 1)))
  12. [0.2 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 2)))
  13. [0.21 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 3)))
  14. [0.2 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 4)))
  15. [0.21 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 5)))
  16. [0.2 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 6)))
  17. [0.2 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 7)))
  18. [0.21 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 8)))
  19. [0.19 ms] SELECT `fitness_page`.* FROM `fitness_page` WHERE (((`fitness_page`.`id` = 10)))
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  21. [0.56 ms] DESCRIBE `auth_user`
  22. [0.28 ms] SELECT `auth_user`.* FROM `auth_user` WHERE (auth_user.`username` = 'anonymous') LIMIT 1
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  26. [0.16 ms] SELECT `translation_tag`.* FROM `translation_tag` WHERE (`translation_tag`.`tag` = 'backoffice')
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  28. [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')
  29. [0.34 ms] SELECT `translation_uid`.* FROM `translation_uid` WHERE (`translation_uid`.`uid` = 'Password')
  30. [0.14 ms] SELECT `translation_tag_uid`.* FROM `translation_tag_uid` WHERE (`translation_tag_uid`.`uid_id` = '220') AND (`translation_tag_uid`.`tag_id` = '3')
  31. [0.33 ms] SELECT `translation_uid`.* FROM `translation_uid` WHERE (`translation_uid`.`uid` = 'Remember me')
  32. [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')
  33. [0.18 ms] SELECT `translation_language`.* FROM `translation_language` WHERE (`translation_language`.`locale` = 'en')
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  35. [0.33 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)
  36. [0.41 ms] SELECT `auth_user`.* FROM `auth_user` WHERE (is_super_admin = 1 OR is_staff = 1)
  37. [0.79 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
  38. [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
  39. [6.93 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
  40. [0.3 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '3fdd1fa9924aafac51cb7841b4c0c81d') LIMIT 1
  41. [0.22 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '92bb9e3bae2c89633ae92c2c89041684') LIMIT 1
  42. [0.21 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '8f6e6c1f21e30567159e414b51cde9dd') LIMIT 1
  43. [0.17 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '87392502af4c0aad47d3353915c940fd') LIMIT 1
  44. [0.18 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '1cd2cc2a3925c52d03425a32e0fc0640') LIMIT 1
  45. [0.26 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'e7576f559ff918a87db2abe08e2121e6') LIMIT 1
  46. [0.17 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '246fca98a0fdfe61f557cf08f6795704') LIMIT 1
  47. [0.27 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '324f1a23b63f2fb1df85e30e754ca70c') LIMIT 1
  48. [0.17 ms] SELECT `translation_language`.* FROM `translation_language` WHERE (`translation_language`.`locale` = 'en')
  49. [0.15 ms] SELECT `auth_group`.* FROM `auth_group` WHERE (((`auth_group`.`id` = 4)))
  50. [0.31 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)
  51. [0.37 ms] SELECT `auth_user`.* FROM `auth_user` WHERE (is_super_admin = 1 OR is_staff = 1)
  52. [5 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
  53. [0.2 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '336bfa00e7bd3c99e97d2e73971b5cd4') LIMIT 1
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  55. [0.27 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'bcdc2c1919c7980dae74ed450d5ef4e6') LIMIT 1
  56. [0.18 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'f38c21b05769a5709f008a8e5f58f9a1') LIMIT 1
  57. [0.16 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'e685e3bd2cbffe705e2de5a3107d87a2') LIMIT 1
  58. [0.22 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '160d9fe555a0bee86607893d70fd9bff') LIMIT 1
copyright 1.10.4/5.5.38variables Variablesfile 372 Filesmemory 18807K of 1024Mtime 862.31 msregistry Registry (8)cache Cachedatabase 58 in 29.61 ms«