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      <image:caption>Courtney Lester, MSW Courtney is passionate about helping people become their best selves. With 11+ years of experience, she has guided numerous individuals to lead better lives. She not only coaches others but also mentors fellow coaches, all while never missing an opportunity to pick up her son! Courtney holds a master's degree in Social Work from Washington University in St. Louis and is certified to assist you in achieving your goals.</image:caption>
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      <image:caption>Dr. Justin Lester Justin is an average guy who loves his family and coffee. He went to a few different universities and earned multiple degrees. Currently, he is a pastor at a church in California. He has experience as a leader in non-profit organizations and is skilled at making important decisions. Additionally, he works in higher education, focusing on topics like religion, communication, and leadership. He has a track record of improving organizations and making them more financially stable through effective leadership. Justin’s Website</image:caption>
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