American Heart And Stroke Doctors Discover…
...The One Exercise Type That Can Activate Your Body's 
Natural Metabolic Multipliers 
In Just 7-Minutes A Day
They lied to you.
They said go to the gym.
They said do it for an hour.
They said hit the treadmill, hit the elliptical trainer, hit the spinning class.
They said it’s the only way.

Nah, it’s not the only way.
It’s not even the best way.

You know what I say?
I can get you fit in just 7 minutes a day.
Your body will thank you.
Hi there. I’m Meredith Shirk...
And I’ll show you the cold, hard facts behind why exercising at the gym doesn’t help most people who are trying to lose weight.

And most importantly, I’ll tell you what’s better and way more effective than spending 30 minutes on the elliptical or taking an hour to do Cross Training.

And I want you to stick around until the end because I want you to understand that the bad decisions I made as a teenager led me to where I am today.

So let’s get into it.
Now, you’ve probably been told before that half an hour of moderate exercise three to four times a week is the way to go, but that is absolutely not the case for all people...

and in fact, moderate exercise might create more inflammation and stress in your body and make it a lot harder to lose weight or stay in shape long term.

Think about this: How many times have you gone to the gym and faithfully done your workouts only to find that you’re not really making any progress month after month?
Think on that for a moment...because there’s a reason why you can work out for hours and still see NO results...and I’m going to tell you what that reason is.

Even worse...have you ever discovered that somehow you’re gaining weight even though you’re putting in more effort than ever - at the gym and in your diet?

Well, again, there’s a reason for this too.

The good news is...there are specific exercises that can turn on your body’s fat-burning capability…
...and these exercises are recommended and written about in the National Institutes of Health, the New York Times, and even in the Wall Street Journal.

It’s like a public secret...but they don’t give you all the details.

So today, I’m going to tell you what those fat burning exercises are and how they work when they’re done properly, because doing them the wrong way could seriously hurt you.
You deserve a body that you’re absolutely in love with every time you look in the mirror.
And if you work with me, you could very easily have results like Lisa who 14 pounds in the first 2-weeks... by exercising for just 7 minutes at a time.

Now, I know 7 minutes doesn’t sound like long at all…

...but for your body and for your metabolism, 7 minutes is really all you need - especially when you exercise the way I am about to show you.

Now, I’ve been a personal trainer for  over 12 years…

...and just a few months ago, I gave birth to my first child - a baby girl.

Here’s how I look today...and I need you to know that it didn’t take me long to get back into shape. In fact, at the time of the recording of this video, my daughter is just months old…

...and by the time she was only 10 weeks old, my body looked like I hadn’t even given birth, at all!

My tummy was flat.

My metabolism was and still is super fast...and it never, ever slowed down.

I have loads of energy.

My husband looks at me with passion...which makes me feel beautiful every day.

And I eat amazing, delicious food without ever feeling like I am deprived of the things I love.

Most of all, it wasn’t miserable getting my body back to the way it looked before I ever got pregnant.

And the big reason for this is because of the way I exercise - just 7 minutes each time...
I’m not special. My body isn’t just born to be thin….
...and in fact...I haven’t always made the best choices with my health.
I shared a little bit about this earlier …but when I was 14, I started making some really TERRIBLE decisions that could have cost me my life.

I started being rebellious and I got addicted to drugs.

It was really bad. My parents had no idea what I was doing, and every weekend, me and my friends used to party and get high.

Some of us didn’t survive.

You hear about opioid addiction in the news all the time, today, but when I was a teenager, no one was talking about it.
I used drugs for about 4 years.
All of this was in spite of the fact that I had a great family that cares a lot about me.

And they would have been devastated if something happened to me.

Now, eventually, love ones did step in and help me learn how to do the hard work of getting sober.

Because I needed help...and watching my best friend at the time almost die...that was instantly life changing. I knew I couldn’t keep using drugs...

I met and married a wonderful man who saved my heart and my life...and I’ve been sober for over 11 years now.
But what you need to know is...’s because of how bad things got for me when I was a teenager and it’s because of how grateful I am to have a second chance at life, that I’m dedicated to the idea that you can really change your life if you just decide to do it…

...and if you have the right information to act on.

So what I did when I got healthy was I went in the complete opposite direction just as hard…

I learned everything I could about health, fitness, and weight loss.

The reason for this was because I wanted to take care of myself…

...but I also wanted to show other people how they could transform their lives, too.

I fell in love with health and wellness, and I became a personal trainer.
People got really quick results after they started working with me. And I knew what I was doing.
Lots of my new clients reached their fitness goals for the first time - with me... even though they’d hired other personal trainers...and used other workout systems that had completely failed them.

I knew I was really good as a personal trainer.
But I had this one experience with a client that changed everything...

...and working with her led me to where I am today...where I tell people they should do shorter workouts that give a bigger payoff.

So let me tell you about Lisa because working with her is the reason why you’re even able to watch this video, today.

Working with Lisa was not easy from day one like I expected it to be.

And I realized that I had to find a way make sure I could guarantee people’s results when they worked with me.

‘Cause I didn’t want to fail all the Lisas who came my way.

When Lisa was originally referred to me, in our first meeting, she let me know that it had been impossible for her to lose weight.

She’d tried everything, and absolutely nothing was working.
She was 56 years old. She came to me as a last resort.

And I knew right away that she was not going to be like any of my previous clients…

…because none of them were dealing with her specific issues.

Now, I do need to let you know that, by the time Lisa came to me, she had already changed her diet.

That was not helping her....which is really funny because...Lisa is a personal chef, and she’s really concerned about cooking food that’s both healthy and delicious.

Most of us already know that eating right is 80% of the battle when it comes to reaching your ideal weight.
But the problem for Lisa wasn’t about food. Her problem was hormonal...
And when your hormones aren’t balanced, almost nothing else can be.

You won’t sleep well at night.

You won’t be the right temperature most of the time because you’ll either be too hot or too cold.

And when you have hormone issues, you totally gonna have serious difficulty losing weight because your metabolism will be off…

...and your body will be in a constant, chronic state of stress, which actually keeps you heavier than you want to be and makes you eat more than you intend.

It’s a proven consequence of the stress hormone cortisol flooding through your body.

That was what was going on with Lisa….
...and to be really frank with you, people like Lisa are the people that personal trainers usually stop working with because it’s just too hard to help them get real, lasting results.

So stay with me here because you need to really understand how shorter workouts made all the difference for her.

By the time I met her, Lisa had already had a hysterectomy, she was putting on weight she couldn’t lose for anything, she was staying home more often because she was embarrassed to be out socially with her friends ‘cause her clothes didn’t fit right or look good on her body…

...and her body had changed so much that she really had no idea what to do to lose weight.

Longer workouts were stressing her out and making her feel like a failure.

And at 56 years old, no one wants to work out for an hour or more 4 times a week.
That just wasn’t conducive to her schedule.

So...we needed something that was quick and effective…

..and I started doing research and discovered that there are certain types of workouts that put your metabolism into overdrive.

All workouts don’t have this effect...

...but when you do the workouts that I found for Lisa, it doesn’t matter how old you are.

It doesn’t matter what’s going on with your hormones, or how in shape or out of of shape you are….these exercises are designed to give you results. 

I already knew that Lisa wasn’t interested in running on a track or doing cardio exercises on a machine, so I took what I learned and created a specific program for her that didn’t involve her doing anything I knew she hated doing.

And I created a series of movements done in a certain order...just for her.

She could work out in the comfort of her home, or if she had a favorite spot in her local gym, she could workout there, too if she wanted.

And if she was traveling, she could even exercise in her hotel room.

In just 7 minutes.
Now, let me be really clear. Lisa didn’t have a lot of endurance. She couldn’t run a mile on the treadmill.

She couldn’t do pushups well.

And she was super busy with life and work and a family...

But...after just three weeks, she was able to do the exercises with ease...

...and what’s even better is that her body had finally turned on that fat-burning “switch” that kept her metabolism super high for up to 48 hours after her workouts had ended.

She lost 14 pounds in the first two weeks.

I was blown away.

And Lisa was excited beyond words. That initial success made her keep on going. To the extent that she eventually was able to lose 36 pounds in just 30 days.
Now, I like to call that fat burning switch that go turned on in her body a... 
...and what that means is that doing these exercises that I teach puts your body in a state where all it does is use food for fuel.

It also uses excess fat for fuel.

And all you have to do is learn these specific exercise combinations - exactly the way I’ve shown Lisa and countless others after her.

This is how she looked before.
And this is how she looks now.
So let me tell you what I did and why it worked...
  ...because I’m sure you’re wondering how just seven minutes of exercise can have such a positive effect on anybody’s health and fitness.

See...the lowdown, dirty secret that most personal trainers won’t tell you...either because they don’t want you to know or they honestly have no that most of them can’t help you if you have a complicated situation.

And the only reason I can give you the inside scoop on how personal trainers think because I was trained as one.

And I know that when you get your personal training certification, you are only trained to help the average person.

And here’s the thing about the average person.

The average person eats a little less healthier as they get older, as they get married and have children, and as they start working in a profession.

The average person sits a lot.

And for the average person...when you just make a few changes to their diet and lifestyle, losing weight really isn’t all that hard.

But if you’re not the average person?

If you’re someone like Lisa who has a hard, hard time losing excess weight, what you probably don’t know is that all exercise doesn’t affect your body in the same way.

And...there are things you can do to try to lose weight that actually end up working against you and can either keep you heavier than you want to be or make your body produce more fat cells because it’s stressed out….which is the exact opposite of what you want.

And here’s the biggest piece that they won’t tell you.....
  In fact, a 2016 article in the NY Times talked about research that was being done at McMaster University in Ontario, Canada…

...and what they found was that 1 minute...just ONE minute...of all-out exercise can give you the exact, same benefit as working out for 45 minutes.

And you never have to max out your heart rate - which is great news for people with heart disease.

You never place your body into a state of stress that’s equal to what long distance runners go through after they’ve been running for a long time…

...and most of all, you’re not spending hours in a gym, trying to reach your fitness goals.

And I don’t know about you, but I would much rather work out for 1 minute than for 45 minutes. 
I’d rather know how to boost my metabolism on purpose than do 30 minutes of exercise hoping for the best.
And if I had a complex weight loss issue, I’d rather know exactly what to do to lose weight and get back in shape in the shortest amount of time possible.

So here’s how my exercises work.

You’ve probably heard of high intensity workouts, right…

...and you might have heard good or bad things about that style of exercising….like it’s bad for your heart or it’s too hard if you’re not already in shape.’s the surprising thing discovered in my research. Not all high intensity workouts are the same.

See...some of them require you to workout as hard as you can for one minute and then rest for a minute.

Others make you run on a track as fast as you can for a certain distance and them walk to recover.
And other high intensity workouts require that you use a an spin bike and there are designated times for you to exert yourself and times for you to cool down.

But please pay close attention to what I’m about to share, because it’s important for you to understand that...
...the problem with most of the high intensity workouts in the market is that they don’t take into account the human factor.
For example, if you are really sedentary and you sit a lot for work or just in general, the dead last thing you’re about to do is go anywhere and start running as hard and as fast as you can.

Just thinking about that is painful for most people who are looking for solutions and who want to get in shape.

And if you’re already not comfortable with how your body looks, you don’t want to go to a crowded gym or a spin class filled with people who look way better than you.

Not to mention…

...did you know, if you do a spin class the wrong way, you can really hurt yourself?

You can sprain your joints, hurt your knees or your back, and you could even do serious damage to your kidneys because you have worked your muscles too hard.
Did you know that, back in October of 2016, The American Journal of Medicine put out a warning to people using spin classes?

What doctors and researchers found was that people who are inexperienced with doing spin classes are more likely to do harm to their thigh muscles.

Researchers found that peoples’ thigh muscles were breaking down and leaking into their blood streams.
It was creating a horrifying kidney condition called Rhabdomyolosis…
...which could have easily been avoided if they’d just done one, simple thing: If they’d stayed off the Spin bikes and used a more effective and safe form of the high intensity exercising that only requires your body weight.
This is why I teach it.

And not only that...the way I teach is good for your heart and can get you into the best shape of your life.

There is a way you can do high intensity exercises without gym equipment, without having to buy an expensive gym membership or spend money on an personal trainer who isn’t educated to help you…

...and you don’t have to go get weights or go somewhere and run on a track.
You can actually workout in your home and turn on the fire in your metabolism for good.

And let me be really clear: high intensity exercises have never been the problem. In fact, high intensity exercises are probably the best form of exercise people can do.

The problem is….people do it the wrong way.

So let me tell you the right way and break down for you why high intensity exercising works so well

Because if you’re overweight or out of probably feel insecure and unhappy just like Lisa did...and you deserve something better. what I teach my clients is a system called S.I.T.

There’s no running involved….so don’t worry about that.

When I use the word “sprint,” what I mean is you’re going to give your very best effort at exercising for 20 seconds and then you’re going to do what’s called an active rest period for just one minute.

And then you’re going to do it again. And you keep alternating your workout until your total workout time is 7 minutes including your warm-up and your cool-down.

And this thing really, really works.

Over and over again - no matter who you are, what state of health you’re in, or how much weight you have to lose.

And here’s why.
When you do Sprint Interval Training, You....
And your muscles actually start to prepare for the next round of exercise - even when you’re not exercising.
A study published by the American College of Sports Medicine way back in April of 2008 found that after you do Sprint Interval Training the right way, your temperature stays a little higher than normal.

Your lungs and your heart work a little harder as they try to recover from the energy you just spent on your workout.

And your fat burning hormones are released over a period of time - up to 48 hours.

After I got such great results with Lisa, I tried Sprint Interval Training with other clients, too…

...and I got such great results that it’s all I use now.

No matter who I work with, I an get predictable results and watch my clients get into shape, lose weight, and get the bodies they want to have.

And there’s nothing more empowering than knowing that when you workout, it’s doing exactly what you want it to do.

I got so good at helping people reach their goals that it got the point that I needed to have a manual that I could hand out to my clients… I wrote a manual. And my clients results continued to improve.

Look at Lizzy. 
..and Dusty.
The referrals kept coming in...and it got to the point that I had to start turning people away.
I’m just one person, and my schedule just couldn’t accommodate everyone who came to me for help.

There just weren’t enough hours in the day.

So I did the next best thing.

I created an online program that includes the original manual I wrote, and it shows you all the exercises in a high definition video format that you can take anywhere….

...and because this series of movements only uses a total of one minute of real exertion, I call this program…

The One And Done Workout
(It’s The Most Effective Exercise Program For People Who Want Real Results From Working Out.) 
The One and Done Workout is a unique type of high intensity workout where you give as much effort as you possibly can for 20 seconds and only 20 seconds.

You start off with a warm-up...then you put forth your best effort for 20 seconds only.

You follow that by an active recovery period that allows your heart and muscles to calm down before they reach their limits. 

Then you do it again - for just 20 seconds.

Your entire workout will be seven minutes long, but you’re only doing a total of one minute of strenuous exercise.

See...the problem with most high intensity workouts is that with them, it’s all or nothing.

With the way I teach Sprint Interval Training in the One and Done Workout program, you get to gently move your body during your rest period. This allows your body to stay loose and flexible, and it makes sure you don’t get hurt.

Each time you do a 20-second interval, you activate your metabolic multipliers and prepare your body to burn fat hard for at least 24 hours and up a possible 48 hours in some people.

And I haven’t even told you the most beautiful part about The One and Done Workout: you only do as much as you actually can do when you’re starting out...

...which makes this perfect for anyone who is getting back to working out after a long period of time.

This is really different from every other form of exercising. 

In fact, according to both the American Heart Association AND the American Stroke Association, Sprint Interval Training is way more effective for weight loss, heart strengthening, and endurance.

And there’s tons of proof.

Dr. Martin Gibala wrote about them and says that one minute workouts are smarter, faster, and more effective.

The Norwegian University of Science and Technology showed how exercises like the One and Done Workout can help reduce the effects of arthritis on the body.

And Time Magazine even published an explosive study in April of 2016 about the fact that these kinds of workouts are great for people at all fitness levels!
The One and Done Workout is a 14-day program that’s entirely online and that’s modeled after my in-person training.
You’ll get high-definition videos of me showing you exactly how to do the exercise combinations for every one of the 14 days.

And when you’ve completed a 14-day cycle, you can go right back to the beginning and do it all over again so your metabolism stays revved up 24-7.

“This is NOT a crazy strict program. We still go on vacation and dine out on occasion and indulge - Meredith is very realistic on how this has to be a lifestyle that works for you.  However after a few weeks, so many cravings for salt, sugar, carbs are gone that it's very rarely even a temptation for me. 
Do this.  Do it for you. Do it for your family. Do it with them. And by "doing" all you literally need to "do" is what Mere lays out for you - she's really done all the work so you can simply focus on following it.  It has brought SO MUCH MORE than just weight loss for me - it has brought clarity back into our lives and makes everything we do even better because we feel great doing it and the ripple effect of that has spread to our children, our friends, our work and our FUN! I love how much I love life these days!” 
“My BS antenna was on high alert and I was VERY skeptical about trying yet another weight loss program. But I was SOOOO desperate to loose weight I had to give it a try, because after all what did I have to loose but more money. It was the best decision I have ever made to sign on with Svelte! I have my energy back (lost it during chemo and never saw it again until now). I am eating healthy and losing weight and feeling good about myself and life again. In less than 2 weeks I lost over 11lbs. Finally there is truth in advertising and I thank Mere from the bottom of my heart (which is getting closer and closer to the surface of my body now) for being up front and honest and delivering what she promised. Sorry I doubted you at first, but now I am a Svelte believer! Let's hear it for our fearless leader Mere!!!”

When you click the button to get started, you’ll be taken to a secure page where you’ll input your information...and then you’ll click submit...

...and when you first login to your portal, you’ll get a welcome video from me along with an in-depth manual that lays out the whole program for you in detail. 

This is the original manual I gave to my early clients, and it’s been updated with beautiful images to show you everything step by step.

This is perfect in case you’re a visual person and need to have all the movements demonstrated beforehand.

Form is important if you want to get the best results, and I don’t leave anything to chance.

You’ll also get a welcome email from me with your login information. And you’ll want to keep that email in a safe place so you can always find it without any issues.

You’ll get all 14 of your S.I.T. workout combinations on that very first day...and every day, I’ll also send you an email reminder with a link to that day’s video...because I want to make sure you stay on track.

I want you to become my next success story.

When you do your One And Done Workout every day, you'll notice...

  •  More endurance and easier ability to do simple things like walk, run, or do whatever types of exercises you already enjoy.
  • That you sleep better at night. People who are physically active are proven to rest more soundly and to feel more rejuvenated in the morning.
  • You’ll have a tighter butt and thigh muscles, and you’ll have a stronger core. Sprint interval training has been shown in research to give you more muscle power - especially in the lower half of your body.
  •  An improved metabolism. The One and Done Workout causes the body to burn calories at an accelerated rate, and this was proven all the way back in 2008 by the American College of Sports Medicine.
  •  You’ll also notice more flexibility and greater range of motion. This is because the One and Done Workout pulls more oxygen into your muscles so they are more flexible and the strong.
  •  Like I’ve already shown, you’ll also lose weight faster and easier. It’s like the weigh will MELT OFF. Again, this is because your metabolic multipliers are activated when you do sprint interval training the way I teach it. And most of all, you’re going to have...
  •  Greater confidence in your ability to take control of your health and fitness. There’s nothing better than the feeling that you can make a decision to improve your health today and start seeing results from it in a week or less.
And I’ve priced it so that anyone can afford it.
A lot of times, the only thing that’s lacking when we try to make improvements in our lives is a predictable and simple routine that we can actually stick with.
Which is why I designed The One And Done Workout the way I did.
It’s something that anyone can do.

And it’s also something that everyone can afford.

And not only that...I get it if you’re skeptical. 

Lisa was...until she got results.

So I offer a 60-day, money back guarantee. 

No-questions-asked. If this doesn’t work for you, you don’t pay for it. All the risk is on me to help you reach your goals.

What this means that you could actually go through the program FOUR times before you ever make a real decision about it.

If you don’t love it the same way my in-person clients do…

If you don’t see the results I’ve promised...

And if you feel like you haven’t gotten any benefits whatsoever….simply request a refund.

And I’ll give it to you.

The only thing I want is for you to actually use the program.

Because there’s nothing like this kind of training in the online marketplace today.

The One and Done Workout is designed to work quickly and effectively.

All you have to do is put in the work.

Remember it’s only one minute total of your best effort.

And the whole workout is just seven minutes long.

I included as a bonus 151 of my best smoothie recipes.

And when you login, you’ll find all 14 days of the One and Done Workout exercise combinations, 100 Belly-Flattening Green Smoothie recipes, and 51 Detoxifying Red Smoothie recipes.

You can add in your favorite protein powder to any of these and use them for meal replacement or for workout recovery.

Everything in the One and Done Workout program is designed to help your body perform at its peak every day.

I really believe you’re going to love the One And Done Workout, and I cannot wait for you to be my next testimonial.

All you have to do is click the button below, and I’ll be right there to greet you on the inside of the portal.

You get one body and one life...and in just a few moments from now, you can start using the One And Done Workout and the bonus smoothie recipes to look better and feel better, and lose weight faster than you ever thought was possible.

Just click the button below.

And I’ll see you on the other side.

Fast Action Discount Ends In...
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Tiffany, mother of 2, suffered from an auto-immune disease called Hashimoto’s. At a breaking point, Tiffany was going to have surgery to try and remove some of the pain. After just 7 days, Tiffany canceled her surgery and had lost 5 pounds.
"Thank you again for all that you do. The program was amazing and guided me to a new beginning, new chapter in my life.
 I want to share your program with my mom and sister. I thought it would be perfect for them both, and I know how much it has changed my life. I thought I could share a few "pearls" of wisdom, but the program knocks it outta the park. It is comprehensive, easy, makes sense.”
                                                                                            - Alison
If You Still Have Questions, I Have Answers.
I’m not as young as I used to be. Will I still be able to do this?
This program is designed for all ages and fitness levels, and I have clients in their 70’s. Do what you can and build up your endurance over time.
I’m overweight. Will I still be able to do these exercises?
Of course you will! Simply do what you can and do your best. You’ll find that your endurance and ability ramps up quickly. S.I.T. combinations are designed to help you get up-to-speed in the shortest time possible.
Haven’t worked out in a long time. Will these exercises be too hard for me?
I have worked with middle-aged adults who haven’t done any form of exercise since high school. They’ve reached their goal weight, gotten stronger, and found that cardio is their best friend. You can do the same thing!
Does this require any weights or equipment for this?
Nope! All the exercise combinations use nothing but your own bodyweight. You can do these exercises in your living room, in your backyard, or anywhere else where you have a little bit of space to stretch out and move around.
Will this be bad for my heart? 
Absolutely not! Of course, if you are currently under a physician’s care, you’ll want to speak with him or her and get advice for your specific health situation; however, many of my clients with heart issues have found that their heart is stronger, and their blood pressure is improved once they start doing Sprint Interval Training with me, regularly.
How soon will I see results?
You will begin seeing various types of results from your first day. You might sleep better after that first set of exercises. Within a week, you should feel a bit stronger, and by the time 14 days have passed, you should have the capacity to do a full set of exercises.
I have a bad back. Can I still do this? 
Yes. All you will do is just start out slower. Take your time and build up as you can. I have had clients with bad backs and being sedentary hurt them in the long run way more than doing sprint interval training workouts. They started slowly and their bodies caught up over time.
Why can’t I just go look at this on YouTube and learn this myself for free? 
The plain truth is that there is no one teaching Sprint Interval Training using the combinations I do. My workout combinations are designed for everyone to be able to use! All the YouTube trainings teach you to literally sprint down the street or on a track or treadmill - and they are the traditional HIIT methods you’re trying to avoid. can’t really learn what I teach on YouTube.
Do I have to change my diet to get results?
ike I shared earlier, there shouldn’t be any drastic changing of your diet (unless you currently eat doughnuts and chicken nuggets for breakfast) But you should drink adequate water, eat your greens, fruit, and protein, and you’ll want to cut back on alcohol, sweets, and junk food.
What’s the refund policy?
There is a 60-day, no-questions-asked, money back guarantee.
I have arthritis. Can I do this? 
Absolutely. Just like I advise people with bad backs, just take your time and start out slowly. You’ll be able to build up as you continue to exercise. I’ve seen it time and time again.
I have poor circulation. Will this hurt me? 
No way! In fact, Sprint Interval Training has been proven to improve circulation, lower blood pressure, and strengthen the heart. This kind of exercising can only do you good!
Does it really only take one minute? 
Each interval is 20 seconds of intense exercising and two minutes of active recovery - three times. The entire workout will take 10 minutes, but yes. You’re only doing ONE minute of intense exercise.
Is there a recurring payment?
No. There are no surprises. Investing in One and Done Workouts is a one-time payment. Nothing more.
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