Question
Case study name: Sarah’s Fitness Assessment and Evaluation
Overall goals and plan: Sara is a 53-year-old woman and with BMI of 31 should be considered as obese. A fitness assessment, consistent exercise and progression plan for the client is critical to motivate to remain focused on fitness goals at each step of progression as well reduce the risk of injury.
Hence the overall goals of this weight loss and fitness training are:
(1): Lose body fat and weight
(2): Improve muscle and strength by developing functional, lean muscle.
To achieve these goals, the fitness plan will involve both endurance or aerobic exercise and resistance exercise training.
Write a fitness plan for Sarah.
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There is overwhelming evidence from experimental studies that resistance training increases muscle strength, muscle mass and endurance (Meka et al., 2008). On the other hand, consistent endurance training improves functional capacity and general fitness so that a trainee can work out for longer and progressively advance to higher workout rate as per the training needs (Meka et al., 2008) This fitness program will be periodicalized into a mesocycle of 12 weeks – to enable the client achieve overall goals, avoid the burden of high volume aerobic exercise, and motivate adherence to the plan.
Progression plan: Start on low-to-moderate aerobic - so that fatigue and risk for muscle soreness
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      • Illuminate\Cache\Events\KeyWritten (1.27ms)
      • Illuminate\Cache\Events\CacheHit (204μs)
      • Illuminate\Cache\Events\CacheHit (162μs)
      • Illuminate\Cache\Events\CacheHit (131μs)
      • Illuminate\Cache\Events\CacheHit (134μs)
      • Illuminate\Cache\Events\CacheHit (122μs)
      • Illuminate\Cache\Events\CacheHit (163μs)
      • Illuminate\Cache\Events\CacheHit (109μs)
      • Illuminate\Cache\Events\CacheHit (148μs)
      • Illuminate\Cache\Events\CacheHit (104μs)
      • Illuminate\Cache\Events\CacheHit (143μs)
      • Illuminate\Cache\Events\CacheHit (108μs)
      • Illuminate\Cache\Events\CacheHit (118μs)
      • Illuminate\Cache\Events\CacheHit (101μs)
      • Illuminate\Cache\Events\CacheHit (118μs)
      • Illuminate\Cache\Events\CacheHit (102μs)
      • Illuminate\Cache\Events\CacheHit (140μs)
      • Illuminate\Cache\Events\CacheHit (110μs)
      • creating: site.layouts.app (381μs)
      • composing: site.layouts.app (17μs)
      • creating: components.canonical (485μs)
      • composing: components.canonical (79μs)
      • creating: components.open-graph (259μs)
      • composing: components.open-graph (56μs)
      • creating: site.headers.header (213μs)
      • composing: site.headers.header (50μs)
      • Illuminate\Cache\Events\CacheHit (1.78ms)
      • creating: components.footer (68μs)
      • composing: components.footer (67μs)
      • Illuminate\Cache\Events\CacheHit (617μs)
      • Illuminate\Cache\Events\CacheMissed (205μs)
      • Illuminate\Database\Events\StatementPrepared (596μs)
      • Illuminate\Database\Events\QueryExecuted (764μs)
      • eloquent.retrieved: App\Models\SubjectCat (63μs)
      • Illuminate\Cache\Events\KeyWritten (295μs)
      • Illuminate\Cache\Events\CacheHit (247μs)
      • Illuminate\Cache\Events\CacheHit (135μs)
      • Illuminate\Cache\Events\CacheHit (118μs)
      • Illuminate\Cache\Events\CacheHit (111μs)
      • Illuminate\Cache\Events\CacheHit (113μs)
      • Illuminate\Cache\Events\CacheHit (190μs)
      • Illuminate\Cache\Events\CacheHit (251μs)
      • Illuminate\Cache\Events\CacheHit (125μs)
      • Illuminate\Cache\Events\CacheHit (121μs)
      • Illuminate\Cache\Events\CacheHit (115μs)
      • Illuminate\Cache\Events\CacheHit (122μs)
      • Illuminate\Cache\Events\CacheHit (117μs)
      • creating: components.forms.contact-us (204μs)
      • composing: components.forms.contact-us (117μs)
      • creating: components.forms.get-started (119μs)
      • composing: components.forms.get-started (45μs)
      • creating: components.forms.free-tool-download (86μs)
      • composing: components.forms.free-tool-download (41μs)
      • creating: components.forms.claim-free-worksheet (82μs)
      • composing: components.forms.claim-free-worksheet (38μs)
      • creating: components.forms.tutor-subscription-waitlist (79μs)
      • composing: components.forms.tutor-subscription-waitlist (38μs)
      • creating: components.forms.tutor-subscription-join (101μs)
      • composing: components.forms.tutor-subscription-join (57μs)
      • creating: components.forms.tutor-support (100μs)
      • composing: components.forms.tutor-support (43μs)
      • 312 x Illuminate\Cache\Events\CacheHit (19.38%)
        71.35ms
        19 x Illuminate\Database\Events\StatementPrepared (9.06%)
        33.37ms
        19 x Illuminate\Database\Events\QueryExecuted (5.23%)
        19.27ms
        10 x Illuminate\Cache\Events\KeyWritten (2.14%)
        7.86ms
        10 x Illuminate\Cache\Events\CacheMissed (1.82%)
        6.71ms
        1 x Illuminate\Foundation\Events\LocaleUpdated (1.16%)
        4.28ms
        11 x eloquent.retrieved: App\Models\SubjectCat (1.07%)
        3.94ms
        1 x Illuminate\Routing\Events\Routing (0.36%)
        1.34ms
        1 x Illuminate\Database\Events\ConnectionEstablished (0.31%)
        1.14ms
        1 x Illuminate\Routing\Events\RouteMatched (0.15%)
        543μs
        1 x creating: components.canonical (0.13%)
        485μs
        1 x creating: site.layouts.app (0.1%)
        381μs
        1 x eloquent.booting: App\Models\SubjectCat (0.08%)
        293μs
        1 x creating: homework.show (0.07%)
        266μs
        1 x creating: components.open-graph (0.07%)
        259μs
        1 x creating: components.breadcrumbs (0.07%)
        256μs
        2 x eloquent.retrieved: App\Models\Subject (0.07%)
        244μs
        6 x eloquent.retrieved: App\Models\HomeworkLibrary\HomeworkLibrary (0.06%)
        217μs
        1 x creating: site.headers.header (0.06%)
        213μs
        1 x creating: components.forms.contact-us (0.06%)
        204μs
        1 x eloquent.booting: App\Models\HomeworkLibrary\HomeworkLibrary (0.05%)
        195μs
        10 x eloquent.retrieved: App\Models\HomeworkLibrary\HomeworkLibraryFile (0.05%)
        191μs
        1 x eloquent.booted: App\Models\HomeworkLibrary\HomeworkLibrary (0.05%)
        166μs
        1 x eloquent.booted: App\Models\HomeworkLibrary\HomeworkLibraryFile (0.04%)
        147μs
        1 x eloquent.booting: App\Models\HomeworkLibrary\HomeworkLibraryFile (0.04%)
        138μs
        1 x composing: components.breadcrumbs (0.04%)
        130μs
        1 x eloquent.booting: App\Models\Subject (0.03%)
        123μs
        1 x creating: components.forms.get-started (0.03%)
        119μs
        1 x composing: components.forms.contact-us (0.03%)
        117μs
        1 x composing: homework.show (0.03%)
        110μs
        1 x creating: components.forms.tutor-subscription-join (0.03%)
        101μs
        1 x creating: components.forms.tutor-support (0.03%)
        100μs
        1 x creating: components.forms.free-tool-download (0.02%)
        86μs
        1 x creating: components.forms.claim-free-worksheet (0.02%)
        82μs
        1 x composing: components.canonical (0.02%)
        79μs
        1 x creating: components.forms.tutor-subscription-waitlist (0.02%)
        79μs
        1 x creating: components.footer (0.02%)
        68μs
        1 x composing: components.footer (0.02%)
        67μs
        1 x composing: components.forms.tutor-subscription-join (0.02%)
        57μs
        1 x composing: components.open-graph (0.02%)
        56μs
        1 x composing: site.headers.header (0.01%)
        50μs
        1 x composing: components.forms.get-started (0.01%)
        45μs
        1 x composing: components.forms.tutor-support (0.01%)
        43μs
        1 x eloquent.booted: App\Models\Subject (0.01%)
        41μs
        1 x eloquent.booted: App\Models\SubjectCat (0.01%)
        41μs
        1 x composing: components.forms.free-tool-download (0.01%)
        41μs
        1 x composing: components.forms.claim-free-worksheet (0.01%)
        38μs
        1 x composing: components.forms.tutor-subscription-waitlist (0.01%)
        38μs
        1 x composing: site.layouts.app (0%)
        17μs
      14 templates were rendered
      • 1x homework.showshow.blade.phpblade
      • 1x components.breadcrumbsbreadcrumbs.blade.phpblade
      • 1x site.layouts.appapp.blade.phpblade
      • 1x components.canonicalcanonical.blade.phpblade
      • 1x components.open-graphopen-graph.blade.phpblade
      • 1x site.headers.headerheader.blade.phpblade
      • 1x components.footerfooter.blade.phpblade
      • 1x components.forms.contact-uscontact-us.blade.phpblade
      • 1x components.forms.get-startedget-started.blade.phpblade
      • 1x components.forms.free-tool-downloadfree-tool-download.blade.phpblade
      • 1x components.forms.claim-free-worksheetclaim-free-worksheet.blade.phpblade
      • 1x components.forms.tutor-subscription-waitlisttutor-subscription-waitlist.blade.phpblade
      • 1x components.forms.tutor-subscription-jointutor-subscription-join.blade.phpblade
      • 1x components.forms.tutor-supporttutor-support.blade.phpblade
      uri
      GET college-homework-library/{category}/{subject}/{id}
      middleware
      web, utm.parameters
      controller
      App\Http\Controllers\HomeworkLibraryController@show
      namespace
      where
      as
      homework.show
      file
      app/Http/Controllers/HomeworkLibraryController.php:79-176
      19 statements were executed, 4 of which were duplicates, 15 unique. Show only duplicated39.74ms
      • Connection Establishedtwenty4_siteHomeworkLibraryController.php#91
        Backtrace
        • 13. app/Http/Controllers/HomeworkLibraryController.php:91
        • 14. vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
        • 15. vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
        • 16. vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
        • 17. vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
      • select * from `solutionslibrary` where `status` = 'published' and `price` > 0 and `solutionslibrary`.`id` = '40611' limit 1
        19.04mstwenty4_siteHomeworkLibraryController.php#97
        Bindings
        • 0: published
        • 1: 0
        • 2: 40611
        Backtrace
        • 16. app/Http/Controllers/HomeworkLibraryController.php:97
        • 17. vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
        • 18. vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
        • 19. vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
        • 20. vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
      • select * from `subjects` where `subjects`.`id` in (187)
        1.37mstwenty4_siteHomeworkLibraryController.php#97
        Backtrace
        • 21. app/Http/Controllers/HomeworkLibraryController.php:97
        • 22. vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
        • 23. vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
        • 24. vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
        • 25. vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
      • select * from `solutionslibrary_files` where `solutionslibrary_files`.`solutionlib_id` in (40611)
        1.12mstwenty4_siteHomeworkLibraryController.php#97
        Backtrace
        • 21. app/Http/Controllers/HomeworkLibraryController.php:97
        • 22. vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
        • 23. vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
        • 24. vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
        • 25. vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
      • select * from `subject_cats` where `subject_cats`.`id` = 32 limit 1
        1.1mstwenty4_siteHomeworkLibrary.php#201
        Bindings
        • 0: 32
        Backtrace
        • 20. app/Models/HomeworkLibrary/HomeworkLibrary.php:201
        • 26. app/Http/Controllers/HomeworkLibraryController.php:105
        • 27. vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
        • 28. vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
        • 29. vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • select * from `solutionslibrary` where `id` <> 40611 and `subject` = 187 and `status` = 'published' and `price` > 0 order by RAND() limit 6
        1.7mstwenty4_siteHomeworkLibraryRepository.php#30
        Bindings
        • 0: 40611
        • 1: 187
        • 2: published
        • 3: 0
        Backtrace
        • 14. app/Repositories/HomeworkLibraryRepository.php:30
        • 15. vendor/laravel/framework/src/Illuminate/Cache/Repository.php:397
        • 16. vendor/laravel/framework/src/Illuminate/Cache/CacheManager.php:419
        • 18. app/Repositories/HomeworkLibraryRepository.php:39
        • 19. app/Http/Controllers/HomeworkLibraryController.php:139
      • select * from `subjects` where `subjects`.`id` in (187)
        1.14mstwenty4_siteHomeworkLibraryRepository.php#30
        Backtrace
        • 19. app/Repositories/HomeworkLibraryRepository.php:30
        • 20. vendor/laravel/framework/src/Illuminate/Cache/Repository.php:397
        • 21. vendor/laravel/framework/src/Illuminate/Cache/CacheManager.php:419
        • 23. app/Repositories/HomeworkLibraryRepository.php:39
        • 24. app/Http/Controllers/HomeworkLibraryController.php:139
      • select * from `solutionslibrary_files` where `solutionslibrary_files`.`solutionlib_id` = 40611 and `solutionslibrary_files`.`solutionlib_id` is not null and `publish` = 'question' order by `order` asc, `id` asc
        970μstwenty4_siteHomeworkLibrary.php#260
        Bindings
        • 0: 40611
        • 1: question
        Backtrace
        • 15. app/Models/HomeworkLibrary/HomeworkLibrary.php:260
        • 16. app/Transformers/HomeworkLibrary/HomeworkLibraryTransformer.php:58
        • 19. vendor/league/fractal/src/TransformerAbstract.php:128
        • 20. vendor/league/fractal/src/TransformerAbstract.php:107
        • 21. vendor/league/fractal/src/Scope.php:383
      • select * from `solutionslibrary_files` where `solutionslibrary_files`.`solutionlib_id` = 40611 and `solutionslibrary_files`.`solutionlib_id` is not null and `publish` = 'teaser' order by `order` asc, `id` asc
        930μstwenty4_siteHomeworkLibrary.php#260
        Bindings
        • 0: 40611
        • 1: teaser
        Backtrace
        • 15. app/Models/HomeworkLibrary/HomeworkLibrary.php:260
        • 16. app/Transformers/HomeworkLibrary/HomeworkLibraryTransformer.php:69
        • 19. vendor/league/fractal/src/TransformerAbstract.php:128
        • 20. vendor/league/fractal/src/TransformerAbstract.php:107
        • 21. vendor/league/fractal/src/Scope.php:383
      • select * from `solutionslibrary_files` where `solutionslibrary_files`.`solutionlib_id` = 40611 and `solutionslibrary_files`.`solutionlib_id` is not null and `publish` = 'solution' order by `order` asc, `id` asc
        940μstwenty4_siteHomeworkLibrary.php#260
        Bindings
        • 0: 40611
        • 1: solution
        Backtrace
        • 15. app/Models/HomeworkLibrary/HomeworkLibrary.php:260
        • 16. app/Transformers/HomeworkLibrary/HomeworkLibraryTransformer.php:80
        • 19. vendor/league/fractal/src/TransformerAbstract.php:128
        • 20. vendor/league/fractal/src/TransformerAbstract.php:107
        • 21. vendor/league/fractal/src/Scope.php:383
      • select * from `subject_cats` where `subject_cats`.`id` = 32 limit 1
        1.04mstwenty4_siteHomeworkLibrary.php#201
        Bindings
        • 0: 32
        Backtrace
        • 20. app/Models/HomeworkLibrary/HomeworkLibrary.php:201
        • 32. vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:110
        • 33. vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • 34. vendor/livewire/livewire/src/ComponentConcerns/RendersLivewireComponents.php:69
        • 35. vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:70
      • select * from `subject_cats` where `subject_cats`.`id` = 1 limit 1
        1.89mstwenty4_siteSubject.php#100
        Bindings
        • 0: 1
        Backtrace
        • 18. app/Models/Subject.php:100
        • 19. vendor/laravel/framework/src/Illuminate/Cache/Repository.php:397
        • 20. vendor/laravel/framework/src/Illuminate/Cache/CacheManager.php:419
        • 22. app/Models/Subject.php:101
        • 34. vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:110
      • select * from `subject_cats` where `subject_cats`.`id` = 4 limit 1
        1.07mstwenty4_siteSubject.php#100
        Bindings
        • 0: 4
        Backtrace
        • 18. app/Models/Subject.php:100
        • 19. vendor/laravel/framework/src/Illuminate/Cache/Repository.php:397
        • 20. vendor/laravel/framework/src/Illuminate/Cache/CacheManager.php:419
        • 22. app/Models/Subject.php:101
        • 34. vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:110
      • select * from `subject_cats` where `subject_cats`.`id` = 10 limit 1
        1.05mstwenty4_siteSubject.php#100
        Bindings
        • 0: 10
        Backtrace
        • 18. app/Models/Subject.php:100
        • 19. vendor/laravel/framework/src/Illuminate/Cache/Repository.php:397
        • 20. vendor/laravel/framework/src/Illuminate/Cache/CacheManager.php:419
        • 22. app/Models/Subject.php:101
        • 34. vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:110
      • select * from `subject_cats` where `subject_cats`.`id` = 33 limit 1
        1.1mstwenty4_siteSubject.php#100
        Bindings
        • 0: 33
        Backtrace
        • 18. app/Models/Subject.php:100
        • 19. vendor/laravel/framework/src/Illuminate/Cache/Repository.php:397
        • 20. vendor/laravel/framework/src/Illuminate/Cache/CacheManager.php:419
        • 22. app/Models/Subject.php:101
        • 34. vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:110
      • select * from `subject_cats` where `subject_cats`.`id` = 11 limit 1
        930μstwenty4_siteSubject.php#100
        Bindings
        • 0: 11
        Backtrace
        • 18. app/Models/Subject.php:100
        • 19. vendor/laravel/framework/src/Illuminate/Cache/Repository.php:397
        • 20. vendor/laravel/framework/src/Illuminate/Cache/CacheManager.php:419
        • 22. app/Models/Subject.php:101
        • 34. vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:110
      • select * from `subject_cats` where `subject_cats`.`id` = 5 limit 1
        870μstwenty4_siteSubject.php#100
        Bindings
        • 0: 5
        Backtrace
        • 18. app/Models/Subject.php:100
        • 19. vendor/laravel/framework/src/Illuminate/Cache/Repository.php:397
        • 20. vendor/laravel/framework/src/Illuminate/Cache/CacheManager.php:419
        • 22. app/Models/Subject.php:101
        • 34. vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:110
      • select * from `subject_cats` where `subject_cats`.`id` = 34 limit 1
        1.29mstwenty4_siteSubject.php#100
        Bindings
        • 0: 34
        Backtrace
        • 18. app/Models/Subject.php:100
        • 19. vendor/laravel/framework/src/Illuminate/Cache/Repository.php:397
        • 20. vendor/laravel/framework/src/Illuminate/Cache/CacheManager.php:419
        • 22. app/Models/Subject.php:101
        • 34. vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:110
      • select * from `subject_cats` where `subject_cats`.`id` = 31 limit 1
        1.28mstwenty4_siteSubject.php#100
        Bindings
        • 0: 31
        Backtrace
        • 18. app/Models/Subject.php:100
        • 19. vendor/laravel/framework/src/Illuminate/Cache/Repository.php:397
        • 20. vendor/laravel/framework/src/Illuminate/Cache/CacheManager.php:419
        • 22. app/Models/Subject.php:101
        • 34. vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:110
      • select * from `subject_cats` where `subject_cats`.`id` = 36 limit 1
        910μstwenty4_siteSubject.php#100
        Bindings
        • 0: 36
        Backtrace
        • 18. app/Models/Subject.php:100
        • 19. vendor/laravel/framework/src/Illuminate/Cache/Repository.php:397
        • 20. vendor/laravel/framework/src/Illuminate/Cache/CacheManager.php:419
        • 22. app/Models/Subject.php:101
        • 28. view::components.footer:170
      App\Models\SubjectCat
      11SubjectCat.php
      App\Models\HomeworkLibrary\HomeworkLibraryFile
      10HomeworkLibraryFile.php
      App\Models\HomeworkLibrary\HomeworkLibrary
      6HomeworkLibrary.php
      App\Models\Subject
      2Subject.php
          _token
          sNHMKdHDL1eyicxqslvzfFFozhRdE0NZEomq88uA
          utm_source
          direct
          redirectUrl
          /college-homework-library/Medicine-and-Nursing/Kinesiology/40611
          _previous
          array:1 [ "url" => "https://staging.dev.24houranswers.com/college-homework-library/Medicine-and-Nu...
          _flash
          array:2 [ "old" => [] "new" => [] ]
          PHPDEBUGBAR_STACK_DATA
          []
          path_info
          /college-homework-library/Medicine-and-Nursing/Kinesiology/40611
          status_code
          200
          
          status_text
          OK
          format
          html
          content_type
          text/html; charset=UTF-8
          request_query
          []
          
          request_request
          []
          
          request_headers
          0 of 0
          array:21 [ "priority" => array:1 [ 0 => "u=0, i" ] "accept-encoding" => array:1 [ 0 => "gzip, deflate, br, zstd" ] "sec-fetch-dest" => array:1 [ 0 => "document" ] "sec-fetch-user" => array:1 [ 0 => "?1" ] "sec-fetch-mode" => array:1 [ 0 => "navigate" ] "sec-fetch-site" => array:1 [ 0 => "none" ] "accept" => array:1 [ 0 => "text/html,application/xhtml+xml,application/xml;q=0.9,image/avif,image/webp,image/apng,*/*;q=0.8,application/signed-exchange;v=b3;q=0.7" ] "user-agent" => array:1 [ 0 => "Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)" ] "upgrade-insecure-requests" => array:1 [ 0 => "1" ] "sec-ch-ua-platform" => array:1 [ 0 => ""Windows"" ] "sec-ch-ua-mobile" => array:1 [ 0 => "?0" ] "sec-ch-ua" => array:1 [ 0 => ""HeadlessChrome";v="129", "Not=A?Brand";v="8", "Chromium";v="129"" ] "cache-control" => array:1 [ 0 => "no-cache" ] "pragma" => array:1 [ 0 => "no-cache" ] "x-amzn-trace-id" => array:1 [ 0 => "Root=1-680c477d-77948c2a13313f7b3ed3f9e2" ] "host" => array:1 [ 0 => "staging.dev.24houranswers.com" ] "x-forwarded-port" => array:1 [ 0 => "443" ] "x-forwarded-proto" => array:1 [ 0 => "https" ] "x-forwarded-for" => array:1 [ 0 => "18.216.169.23" ] "content-length" => array:1 [ 0 => "" ] "content-type" => array:1 [ 0 => "" ] ]
          request_cookies
          []
          
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