Commit To Get Fit Before You Feast

Commit To Get Fit Before You Feast

If you want to start your new year right, start now. Many of my newer clients in Louisville, KY, decided to commit to get fit before the big holiday meals. Not only does it help prevent weight gain, it actually makes them more aware of what foods they really enjoy. Rather than filling their plate with dressing and gravy, they might choose more lean turkey and vegetables, deciding the dressing and gravy wasn’t that important. That doesn’t mean that if you love dressing and gravy that you can’t have any if you commit. Just don’t make an entire meal of it and make sure to enjoy every minute of eating it.

Once you commit, you also commit to making smarter choices.

Healthy eating doesn’t mean you give up everything, but it does mean that you eat with some forethought. You make decisions based on taste, nutrition and calorie count. If you can get the same taste with more nutrition and fewer calories, all the better. For example, using Greek yogurt instead of sour cream on a baked potato will give you that.

Mindful eating and savoring each bite is important.

The phrase, “stuffing your face,” isn’t just an expression. It actually occurs and most frequently occurs during the holidays. Do you find yourself eating just because the food is there, even though you’ve eaten so much you’re actually uncomfortable. Maybe it’s time to do some mindful eating and the holidays provide the perfect opportunity. There are all types of food, so some of them will be your favorites and you can take the time to truly taste them and enjoy them. Eat slowly and enjoy the flavor in your mouth.

There’s nothing wrong with feasting occasionally.

If you’re working out regularly, you need a supply of healthy food to keep you going. Weight loss occurs when you eat fewer calories than you burn, but that doesn’t mean you need to starve. In fact, a super low calorie diet is actually counterproductive. It can lower your metabolism, making shedding pounds more difficult. Your body goes into starvation mode where it tries to save calories for important functions. You’ll also find that working out doesn’t go as well as it does when you have the energy to burn. Feasting occasionally can keep your metabolic fires burning and give you the energy you need.

You can feast and still eat healthy. Start your meal with more vegetables and choose ones that aren’t starchy, such as potatoes. A big salad before your meal can also help reduce your appetite.

Dessert is the hardest to pass on, but you don’t have to do that. Split a dessert with another family member or only eat half. Just taking a bite and savoring it can give you the pleasure without all the calories.

Learn portion control. You’ll be surprised at how portion control can help you keep your calorie count lower while you still get to enjoy all the food you love.

At Body Sculptors, we can help you with a nutritional plan that will teach you how to feast without consuming tons of calories. It’s all about making smarter choices.

Supplements Do You Need Them?

Supplements Do You Need Them?

There are a lot of reasons people take supplements . Older people that find it hard to eat all the food they require to get adequate nutrition, whether because of lack of appetite or because of poor absorption where more nutrients are required, may need to supplement their diet. Some people use supplements to help build muscle, while others mistakenly think that taking a supplement is all that’s necessary and they can continue eating a bad diet. Taking supplements can even cause health issues, especially if used recklessly.

Nothing can replace healthy eating.

One of the worst reasons people take supplements is that they think they can stay with their bad dietary habits and solve the problem with supplements. The truth is, it’s not only the worst reason for taking supplements, it doesn’t work. When you eat junk food, you’re consuming junk that man wasn’t meant to eat, like preservatives and other additives. Supplements also don’t contain the phytonutrients you find in food, such as anthocyanin that gives the color to red, purple and blue fruits and vegetables. Whole food provides nutrients that work together to make the body healthier.

You can get too much of a good thing.

Watch out for taking too much vitamin A, D and E. Those are fat soluble vitamins that can build up in your body if you take too much and cause serious conditions, such as liver damage. Even water soluble vitamins like vitamin C aren’t risk free. It can cause diarrhea, vomiting, heartburn, nausea, headache, cramps and even insomnia. Even though you need calcium for strong bones, too much calcium can actually weaken the bones.

Vitamin and mineral deficiencies are real.

Most people are aware that pregnant women and seniors often require more nutrients, but many other people may also require them. For instance, one study showed that vitamin D deficiency is rampant and it’s primarily due to the increased use of sunscreen. To prevent the problem, start a program of smart tanning and wear sunscreen the rest of the time. It’s especially important for pregnant women, women pat menopause and children, since vitamin D plays an important role in building and mineralizing stronger teeth and bones, it keeps you mentally more alert and boosts your immune system. It helps reduce abdominal fat, provide stronger hair and improves heart health.

  • Protein supplements or protein powder may help you lose weight and tone muscles, but it’s not a miracle supplement. It’s excellent added to a smoothie made of fresh fruits and vegetables. Taking too much isn’t good for your health.
  • Consider checking with your physician and get tests to see if you need supplements. Also, supplement can exacerbate some health issues and interfere with medication, which is another reason to discuss it with your health care professional.
  • Supplements from natural source are normally better than those made in a factory. Krill oil or fish oil, for instance, are both natural and provide a source of healthy Omega-3 fatty acids.
  • You can adjust your diet to increase your intake of certain vitamins and minerals and we can help. If you have special needs and want a dietary guideline, we’re ready to give you that help.

For more information, contact us today at Body Sculptors Personal Training

Best Remedies For Constipation

Best Remedies For Constipation

Constipation isn’t a new problem, but it has become far more prevalent with today’s diet. It affects about 20 percent of the population and while diet plays a big role, so doe lifestyle. The definition for constipation is less than three bowel movements a week and the symptoms include bloating, pain passing hard stools and long unfruitful trips to the bathroom. There are natural remedies for constipation that can help most people and are normally quite effective. .

What you eat makes a huge difference.

Eating more whole foods like fruits and vegetables can decrease the potential for constipation. That’s because these foods contain fiber. There are two types of fiber, soluble and insoluble, and both help get things moving, but insoluble may offer less help, and in some people, no help at all. Insoluble fiber is the fiber found in whole grains, bran and vegetables. It adds bulk and helps the waste travel through your system more quickly. Soluble fiber is in seeds, beans, peas, some fresh fruit and vegetables and oat bran. It helps absorb water to soften the stool and make it easier to go.

Get moving to get things moving in your colon.

While there are mixed reviews in studies as to the effect of exercise on constipation, but for centuries, it was one of the cures recommended. Studies found that exercise can help reduce the symptoms of constipation such as bloating and pain, even if it doesn’t increase frequency. Riding a bike, walking or other mild exercise is thought to work the muscles and massage the colon, helping to eliminate gas that builds up, too.

Drinking more water is a definite plus if you’re trying to beat the bloat of constipation.

It probably won’t surprise you to find that dehydration adds to the potential of constipation and many people who suffer from chronic constipation are frequently mildly dehydrated. The solution is easy, drink more water. One study found that carbonated—sparkling—water worked faster than tap water to get things moving again. It works better even for people with IBS or idiopathic constipation. Don’t mistake that for soft drinks. Those actually make you more constipated.

  • If you find you have to use the bathroom right after your morning coffee, it won’t surprise you to find out that caffeinated is a good treatment for constipation.
  • When you think of cures for constipation, prunes usually come to mind first. Prunes not only provide fiber, they also contain sorbitol, which acts like a laxative. Avoid this cure if you have IBS, since it’s a sugar alcohol.
  • Eating both prebiotic and probiotic foods can help you get your digestion healthier. The prebiotic foods not only help feed the healthy bacteria, they also provide more fiber. Probiotic foods help balance the bacteria in the gut.
  • Whether it’s eating healthier foods, drinking more water, getting plenty of exercise or adding pre and probiotics to your diet, even if they don’t provide a cure for your constipation, you’ll be helping your body get healthier.

For more information, contact us today at Body Sculptors Personal Training

Have You Tried Coconut Oil For Weight Loss

Have you considered coconut oil for weight loss? Some of my clients in Louisville, KY have been asking whether it should be a consideration for their weight loss plan. When I hear these types of easy weight loss aids, I always tell people to stop and consider both the pros and cons of using anything. First of all, coconut oil is a fat and it’s 90 percent saturated fat. That type of fat plays a negative role in heart health and raises cholesterol levels. It increases the bad LDL cholesterol.

Proponents of coconut oil say it’s different from other saturated fats.

The author of the book, The Coconut Oil Miracle, certified nutritionist Bruce Fife, disagrees. He claims that the fat in coconut oil actually can help the body burn fat. It’s a medium-chain triglyceride—MCT—that doesn’t follow the route most saturated fat takes, which then makes it compete with glucose—a simple sugar—as the energy source. He says it then increases the metabolism and aids in weight loss in specific areas, such as burning belly fat.

Just like any fat in your diet, coconut oil can make you feel fuller for longer.

There’s some evidence that oils that are MCT does aid with weight loss. One study shows that consuming it rather than long chain fatty acids, such as avocado oil or soybean oil, can actually help you burn more calories. The body’s metabolism increases for as long as 24 hours when the cells use these types of oils for fuel instead of glucose. It’s true of all MCT oil. Unfortunately, coconut oil isn’t pure MCT. Only 13.5 percent of it is MCT. That means that to get the 10 grams of MCT, you’d have to consume 80 grams of coconut oil or almost 6 tablespoons of it daily. That’s a whole lot of fat!

A small study shows that it can blast stomach fat, but is it healthy.

Studies comparing weight loss by consuming either coconut oil or soybean oil, found both groups lost weight, but those using coconut oil lost belly fat, but the amount taken in both cases was twice as much as recommended for good health. It can be your go to oil for salads or other types of cooking, but shouldn’t be increased in your diet just for weight loss. Instead, eating healthy should be at the top of your list for weight loss.

If you’re going to use coconut oil, use organic, unrefined, virgin coconut oil. It has more of a coconut smell and taste, but is healthier.

The feeling of fullness brought by coconut oil is also the reason that low fat foods don’t satisfy your appetite.

There is no miracle food that you can take that will help you lose weight without changing to a healthy diet and regular exercise.

Whether you opt for private sessions, small group or online help, Body Sculptors can help. No matter where you live, our online nutrition training can help you with a healthy fat loss program that costs less than a dollar a day.

When You Eat Makes A Difference

When You Eat Makes A Difference

You probably thought that losing weight was all about what you ate and how much, but did you know that when you eat makes a difference, too? Of course, not as much as the food you choose or the calories you consume. You may have heard that breakfast was the most important meal of the day. There’s a lot of truth to that, although it’s not that simple. Everyone is different, so for some body types, it can be different.

Eating carbs earlier in the day is important for weight loss.

If you want your best performance right from the start, eat a healthy breakfast. Studies show that if your first meal of the day provides healthy calories, you have the energy for improved cognitive performance, which includes better focus and task performance all day long. These studies are primarily focused on children under the age of 18. What eating your carbs earlier in the day does for everyone, is to give your body time to burn off the energy, rather than allowing it to be stored as fat while you sleep.

Some conditions not only require eating healthy in the morning, but also throughout the day.

If you have diabetes or other health conditions, keeping your blood sugar level is top priority. A consistent pattern of eating with food that maintains blood sugar levels, rather than spiking them, is important. For the rest of us, switching your food intake from late at night to earlier in the day can help benefit your health. If you don’t like cereal or a farmhouse breakfast of flapjacks, eggs, grits, potatoes and bacon, don’t follow the breakfast tradition. Eat your favorite healthy food, such as egg salad, lentil soup or a stir fry with a side of cantaloupe or watermelon. Have healthy breakfast muffins with a hidden baked egg inside, veggie muffins or even a zucchini bread muffin with nuts.

Boost your performance with healthy eating in the morning.

If you simply can’t stomach food the first thing in the morning, why push it. Instead, create healthy snack “breakfasts” to eat mid morning. It can help you from grabbing a quick candy bar or sugary treat from the snack vendor, while boosting your performance. Carrot cake oatmeal muffins with nuts provide great nutrition, so does cheese and herb muffins, without spiking your blood sugar levels.

  • Before you exercise, fuel up. Eat some carbs and protein two hours before you workout. PB&J, trail mix or some whole grain cereal sprinkled on top of unsweetened yogurt with fresh fruit can do the trick. If your time is limited, eat a small piece of fruit a few minutes before you workout.
  • Don’t forget to drink a bottle of water and hydrate. You should always have a bottle of water at hand and drink it before, during and after a workout.
  • Within 45 minutes after you workout, eat a snack bursting with protein and some carbs, such as a turkey wrap with lettuce, spinach, tomato and even some avocado. Your body needs protein to build muscles. Even Greek yogurt with fresh fruit is good.
  • Our Body Sculptors online nutrition program offers recipes and help for eating healthy and eating at the perfect time for your body to work most efficiently.

For more information, contact us today at Body Sculptors Personal Training!

Switch Out That Junk Food For A Healthier Option

Switch Out That Junk Food For A Healthier Option

I’m proud of our online nutrition program. It makes it easier for people in Louisville, KY, to stick with a healthier eating program and eliminate junk food for a healthier option and also can be a source of healthier eating for people all over the world. Helping as many people as possible has always been a lifelong dream and now technology makes it possible and far more convenient for clients. The first step to becoming healthier and achieving your appropriate weight has always been a healthy diet, followed with a program of regular exercise.

Pass up the potato chips and opt for some almonds.

You may have a craving for candy or a taste for that salty crunch of a chip, but those won’t get you on the road to better health. Sugary treats, such as candy are especially difficult to kick, since sugar is addictive. It actually stimulates the same area of the brain as cocaine and triggers the release of dopamine, the happy hormone, which also occurs when you take opioids. Most people find that if they focus primarily on giving up sugar for the first few weeks, the rest of healthy eating is a piece of cake, or should I say a piece of fruit!

Start reading labels.

You’ll feel like you’re back in chem lab or getting a new additive for your car when you read the labels on some of your favorite junk foods. Preparation is the key if you’re serious about changing your eating habits. Create your own treats like trail mix, by purchasing bulk items such as nuts and seeds. You can even add a bit of dried fruit for the sugar. Treats you can make yourself include raw veggies and healthy dip or sliced fresh fruits with a bit of nut butter on the slices. Have them ready for those times you need something sweet or quick to satisfy your craving.

Do the two month test.

Most people will change their habit in about six to eight weeks, which also includes eating habits. If you do nothing else for that first eight weeks, find what you indulge in most and give it up, choosing healthier options instead. Most people give up sugar, including soft drinks or anything with added sugar like canned fruit or sweetened yogurt. You’ll be amazed at how you can start to taste the natural sweetness and even identify added sugar when you eat in restaurants. It’s everywhere, including places you might not expect, like in bread, sauces, soup or peanut butter.

  • Have fresh fruit washed and cut up, ready to eat for an any time in the day snack. You’ll be amazed at how quickly cut up watermelon and cantaloupe is eaten when you can grab a bite-size square of it out of a bowl.
  • Make your healthy meals with eye appeal. Bright colored vegetables on a platter that includes red, yellow and green pepper slices, carrots and celery has eye appeal. Include as many colors as possible for your fresh fruit and vegetable treats. Eye appeal is important.
  • Take the time to plan your weekly meals. Create a grocery list and shop all at one time, after you have eaten. Spend one day a week cooking for the whole week and make extra to freeze for the future. You’ll be less apt to stop for fast food. The Body Sculptors’ program provides recipes and meal plans.
  • Sometimes thirst is masked as hunger. Have a bottle of water ready when you feel hungry and see if that solves your desire. Say no to sugary drinks and yes to calorie free ones, like unsweetened green tea or water.

For more information, contact us today at Body Sculptors Personal Training

Fitness Success Requires The Right Mindset

Fitness Success Requires The Right Mindset

If you want fitness success, you have to have the right mindset. Exercising and eating healthy is more than just a physical activity, it takes focus and is just as much of a mental activity, too. When you workout, you’re not just training your body, you’re training the neurons in the brain. There have been a number of studies showing that mental practice helps improve performance as much as physical practice. Visualization has helped both Olympic champions improve their performance, as well as helping POWs survive and remain as healthy as possible in extremely poor conditions.

When you change your mindset, you can also change your outcome.

Do you dread going to the gym? It might show in how hard you workout and even in your results. It’s far easier to skip a workout when you have a negative attitude and allow things like feeling slightly out of sorts or a tough day get in the way. Find ways to give yourself a mental hug for every successful activity or each time you not only conquered your goal but exceeded it.

Being a curmudgeon never got anyone fitter.

Picture all the crabby people in your head. You don’t often think of attractive ones, but old curmudgeons that could kill Tinkerbell with their bad attitude. If you’re overweight, don’t beat yourself up because of past indiscretions with food. You can’t change the past, just make a better, more appealing future. Leave negativity at the door and don’t think of your workout as punishment, but a treat for your body to become healthier.

Don’t let the scales slap you around, they’re your helper, not your master.

Too often I see people fearing a weigh-in and even getting depressed when the numbers aren’t what they hoped. Of course, you have to track your progress, but weight loss isn’t the only one to track. Some times, you lose inches instead of pounds. Muscle weighs more per cubic inch than fat does, so a pound of muscle will take up less space, which means you lose inches, but not pounds. That’s still great!!! AND IS PROGRESS. Don’t weigh in every hour, but save it for once or twice a week at the same time each day.

  • The gym may be where you start your effort for a healthier life, but it’s not the ultimate place. You workout to have energy for an active lifestyle. Remember that. Doing fun, active things for enjoyment is just as important. Go out dancing, take a hike or ride a bike!
  • Find ways to boost your fitness on a daily basis. Park further from the grocery store door, take the stairs at work or get up and walk a few minutes of each hour.
  • Enjoy your workout more with a workout buddy. Not only will working out with someone keep you accountable, it makes it more fun. It’s one reason our small group training is so popular.
  • If you want to create more of a social atmosphere, get a group to sign up for Body Sculptors’ online program for healthy eating and exercise. Make it a guys’, couples’ or girls’ project toward good health and use it for socializing and fitness.

For more information, contact us today at Body Sculptors Personal Training!

Motivate Yourself To Workout

Motivate Yourself To Workout

It’s not always easy to drag yourself to your workout, it’s time to find ways to motivate yourself. That feeling of dread or lack of caring can get worse if you don’t nip it in the bud now. It doesn’t matter what the goal, even if it’s not fitness related, the reason you started originally is key. That goal was important enough for you to start the journey, so it needs to be kept in the foreground. Whether it’s weight loss, health issues or just looking and feeling great again, it should be primary your focus.

Focus on your goals

No matter what your primary motivation, if it’s important to you, it’s important. Don’t feel bad if you just want to look better. There’s nothing wrong with that, even if it was just to get in shape for your next class reunion or family get-together. That original motivation should be the basis of your goals. Ensure that you break the big goal down to smaller steps that you can achieve quicker to keep your motivation high. That allows you to achieve success along the way and that’s really motivating.

Find several ways to measure your success.

Maybe your goal was weight loss, so immediately you think that weighing yourself is the only way to see success. It’s not. Measuring inches lost is another way to do it. In fact, it may be a better way, since muscle tissue weighs more than fat tissue does per cubic inch, so your body will be narrower the less fat tissue you have. Use several markers to boost your motivation, including how well your clothing fits.

Get a workout partner.

One reason personal trainers increase your success is that they hold you accountable. Just knowing that you are meeting with the trainer keeps you going to the gym. The same can be true with a workout partner. Not only does knowing you’re meeting with them add extra incentive to go to the gym to workout, it also can add fun and maybe some friendly competition. Two heads are better than one and you can each check the other’s form to make sure each movement is done right.

  • Your focus is the key. If you’re constantly thinking about how you dread working out, you need to change it. Instead, focus on how great you feel when you’re finished or how much more energy you have.
  • Don’t let a bad day stop you. That’s actually when you need a workout most. If you’ve had the day from Hades, think about how great you’ll feel as your hard work during exercise helps melt stress.
  • Create a schedule and make working out a habit. Exercise at the same time every day. It’s a lifestyle change. If you always workout at four o’clock, you’ll develop a habit, making it easier to go to the gym.
  • Whether you’re working out with our online program or come to the gym, our staff of professionals at Body Sculptors not only help you with your workout and dietary needs, they keep you motivated. Get a free consultation today.

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Keep Hydrated

Keep Hydrated

When the temperature rises here in Louisville, KY, it’s extremely important to keep hydrated, especially if you’re working out. Water is your friend. Don’t turn to soft drinks! The caffeine in coke will act as a diuretic and you’ll flush away any hydrating benefits it brought. Instead, always carry a bottle of water with you and sip on it frequently as you workout. Your body is mostly water, so keeping it hydrated keeps you functioning at peak performance. You should be drinking at least eight 8-ounce glasses a day normally and more in the summer.

Make drinking water a habit.

I focus on water and not on sports drinks, because you don’t need a sports drink during a regular workout. If you’re working out longer, like over an hour, you may need to replace electrolytes, which is where sports drinks shine. Some are better than others are. For instance, Gatoraid contains a lot of sugar, whereas BodyArmor has electrolytes that aid in hydration, but is also lower in sodium and higher in potassium since it’s based on coconut water. Water should be the drink of choice most of the time. It’s easy to access, free from the tap and has always done a great job hydrating. Make it a habit to start each day with one or two eight ounce glasses of water.

Your brain and your heart are 73% water and your lungs are 83%.

If you want a healthy body that won’t fail you during the day, stay hydrated. You can imagine how dehydration can affect your body and make it harder to function. It helps regulate your temperature and aids in new cell development. Your joints will feel achy if you don’t drink enough water, since it acts as a lubricant. Water is the quicker picker upper, too. You’ll get a boost of energy from a glass of water if you’re slightly dehydrated. Too little water can make you feel the brain fog.

If you’re trying to lose weight, water can help.

Have you ever found yourself hungry, but for something juicy? You’re probably thirsty and not hungry. The body gets tricked and sends out a hunger signal, when a thirst signal should be at the top of the list. Carry a bottle of water at all times and when you feel hungry, drink some and wait to see if that hunger subsides. Staying hydrated helps you in all areas, even weight loss.

  • Dehydration can be far more than just getting achy, mentally foggy and thirsty. It can be life threatening. Besides headache, muscle contractions in your arms leg and back, it can cause convulsions, heart failure and other serious conditions.
  • Seniors dehydrate faster than others and often don’t drink enough water, sometimes signs of dehydration like mental confusion, are mistaken for senility. Dehydration can also cause frequent UTIs.
  • If you want to look younger, stick with plenty of water and hydrate often. It keeps your skin from looking dry and less plump. Staying hydrated helps prevent premature wrinkles and keeps your eyes more youthful.
  • Whether you’re working out at Body Sculptors, outside or have chosen online training, staying hydrated is important. If you haven’t started a healthy diet and exercise program yet, contact me for a free personal training evaluation.

For more information, click here today:

Do You Need A Recharge?

Do You Need A Recharge?

There are two reasons to take a break, you either are over-exercising or in other words, just plain burned out. Either way, you need a recharge so you get the maximum benefit in the gym. If you’re over-exercising/burned out, you’re pushing yourself too much and not giving your body a time to heal. It’s actually a physical condition that often occurs when people absolutely love exercise or those who want to reach a goal faster and think putting in even more time will do it. For those that are simply burned out

Here are some of the things that cause burnout.

Are you giving your body a chance to heal by ensuring you have a day between tough workouts? If you’re doing heavy-duty strength training, consider only doing that type of training one or two days a week. Otherwise, working out every other day or three days a week is correct. Working out longer isn’t necessarily good, either. That’s especially true if you’re doing high-intensity workouts.

You might be having a mental burnout if you’ve done the same workout for a long time.

Burn out can occur from boredom, which makes it more mental than physical. If you’ve been working out with the same routine for longer than six months, it’s time to make some changes. That’s far too long. Not only is it boring, your body become more efficient at the movements so you won’t benefit as much. If you hate your workout, you’ll make yourself more susceptible to burnout. There’s so many great ways to workout, you should never have to do anything you hate.

If you recognize these symptoms, it may be time to take a break.

Are you feeling tired after a workout rather than energized? You could be facing burnout. Are you moody and irritable without provocation? If your body isn’t give time to recoup, you’ll feel fatigued and it can cause irritability. Getting too much sleep or too little is another sign it’s time to take a break, so is the feeling that your legs are dead weights. An impaired immune system and tendency to get sick a lot is another. So is getting sore for several days in a row. Most of all, feeling unmotivated in all areas in your life may come from working out too much.

  • Taking a break doesn’t mean you quit exercising. It means to switch up your exercise for a week or two to something less strenuous or completely different, like rock climbing or just taking long walks.
  • Know that you need to have a healthy body, but also a healthy mind and spirit. Taking time to learn meditation techniques or making time to take a walk in nature on your day off from working out can be quite renewing. Work to create a balance.
  • Switch your workout frequently and include other types of exercise. You won’t get bored if you’re not doing the same thing repeatedly.
  • Create a goal and a plan to achieve it that’s right for your level of fitness an needs. Follow the plan and don’t overwork. At Body Sculptors, we create a plan for you and make sure you’re never bored. Contact us soon to see just how much we have to offer.

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