Suggestions, Hacks, and Sensible Steps After Residing By way of a Pandemic


It’s been simply over one yr because the CDC confirmed the primary case of COVID-19 in america. Twelve months of lockdowns, disrupted routines, and numerous hours of distant work and Zoom conferences have taken their toll on our particular person and collective well being. Many individuals have been remoted from their favourite train and dietary help communities, and have spent a lot time worrying in regards to the day-to-day stress of life in a pandemic that they’ve misplaced the time and vitality to prioritize their very own psychological, bodily, and emotional wants.

Partly three of our sequence about The Highway Forward in 2021, we’ve received two of probably the most wanted specialists in motion, vitamin, and adapting underneath stress to share recommendation and sensible steps for taking your life again. Adam Rosante, is a power and vitamin coach, and Dr. Theresa Larson is a bodily therapist, fight veteran, and founding father of Motion Rx, a digital rehab middle and company wellness platform. Contributor Suzanne Krowiak spoke with them about transferring ahead within the months forward. The conversations have been edited for size and readability.

Adam Rosante headshot

First up is Rosante, one of many world’s premier power and vitamin coaches. He trains A-list celebrities, leisure business leaders, and athletes in-person and remotely from his studio on the east coast, and is the best-selling creator of The 30-Second Physique: Eat Clear, Prepare Onerous, Stay Soiled. Adam can be a Licensed Youth Train Specialist and Stage 3 Licensed Trauma Coach, and creator of Gymnasium Class with Adam, a free on-line train program for teenagers. He additionally works to make wholesome meals accessible to kids by way of his not-for-profit group, Good Eats.

Suzanne Krowiak: There appears to be this sense within the tradition that everybody is transferring much less throughout COVID since so many individuals are working from residence. Do you assume we’re basically utilizing our our bodies in another way because of the pandemic?

Adam Rosante: Doubtlessly, however it depends upon the person. I don’t know that I agree throughout the board with the concept persons are transferring much less. Persons are nonetheless working at a desk. Whether or not that desk is in a company constructing or in a spare bed room that they’ve transformed into an workplace, they’re nonetheless sitting in a flexed hip place with their shoulders rounded ahead and their face in a display screen. And should you dwell anyplace aside from a metropolis with mass transit, even earlier than COVID you have been going out of your mattress to your lavatory to your kitchen to your automotive to your desk. The stroll might be taking place in very quick intervals between these geographical factors. I believe for individuals who dwell in city settings, their motion could have been compressed as a result of they’re not strolling to a subway or the workplace or a lunch spot. However I do know many, many company of us who don’t depart their desk for lunch. They order in and it’s very sedentary. I do know lots of people which might be truly transferring extra now. They’ve gone from residing in a metropolis to residing in a extra pure setting, they usually start every day with a stroll or hike. They’re benefiting from the outside greater than they ever did earlier than. I do know that I actually am; typically I’m going on two or three hikes a day.

SK: How has that impacted your bodily and psychological well being?

AR: Completely outstanding. I believe being in and near nature is likely one of the most vital issues for human beings. There are far smarter folks than I who’ve devoted their life’s work to proving the scientific advantages of being in nature, and a really fast Google search offers you loads of peer-reviewed research. It’s not a joke; it’s not placebo. There are actual modifications that occur within the mind and physique whenever you’re near nature. And on prime of that, you’re naturally getting extra motion by strolling round or climbing.

SK: Is there any recurring bodily difficulty or grievance that you just’ve heard out of your shoppers throughout the pandemic?

AR: What I’m discovering greater than the rest, whether or not it’s my shoppers or folks, is coping with the consequences of COVID cocktails. You understand how all people talks about gaining the quarantine 15? Numerous that needed to do with wine. And it’s simply making a shift from being completely tucked in to being a little bit bit extra conscious of the alternatives we’re making with the meals and liquids we’re placing into our physique.

SK: If somebody’s battling the quarantine 15, or simply feeling the emotional weight of residing in a pandemic for the final yr, what’s the very first thing you advocate they do?

AR: Get clear on what you need. That comes first. You’re nothing with out readability. Shake it off, overlook in regards to the previous, see the place you’re proper now, and sit with that. Take out a pen and paper and begin writing. Write about how you are feeling— the place it’s that you just need to go and what do you need to obtain? How do you need to really feel in your physique? Are there any objectives related to that? When you sit and write for a when you’ll inevitably be capable to select some issues which might be kind of objectives. As a result of a objective is nothing greater than one thing you need that you just don’t have already got. Pull these to the aspect and make a plan to get there. Nothing is as highly effective as a private objective.

SK: Do you will have a go-to vitamin tip?

AR: I might say that the one biggest factor anyone can do is drink extra water. I completely assure you the vast majority of folks studying this aren’t ingesting anyplace close to sufficient water, and that’s an issue for plenty of causes. In case your tissues and organs aren’t sufficiently hydrated your metabolism received’t work correctly, your muscle mass can’t contract correctly, and your mind’s not going to perform correctly. Fascia and tissue perform the way in which they’re imagined to once they’re hydrated, and get gunked up once they’re not. I’ve had shoppers who began to really feel worlds completely different simply from rising their water consumption. Psychological readability improves, sleep improves, the way in which they transfer improves. Every part improves.

SK: How a lot water do you advocate each day?

AR: Half your physique weight in ounces is the simplest factor. Simply take your physique weight, minimize that quantity in half, and drink that many ounces day by day. Purchase your self a pleasant wanting refillable water bottle as a substitute of making an attempt to trace how a lot you drink from random vessels all through the day. Most refillable water bottles will let you know what number of ounces they maintain, but when they don’t, simply use your kitchen measuring cup to fill it up. Then do some simple arithmetic to see what number of of these bottles you have to drink earlier than the tip of the day. So for instance, should you weigh 200 kilos, you have to drink 100 ounces day by day. In case your water bottle holds 20 ounces, you have to drink 5 of these earlier than the tip of the day. And should you actually need to gamify it, throw 5 rubber bands on the bottle and pull a rubber band off each time you drain it. Your objective by the tip of the day is to have zero bands on the bottle. It’s enjoyable as a result of it feels such as you’re enjoying a recreation and provides your mind a little bit hit of dopamine.

SK: Does it matter what time of day folks drink the water?

AR: No. My finest recommendation is to cease overthinking it. Folks need six tricks to excellent water consumption, however we’ve to cease with that. Simply drink the water. It’s not sophisticated. You’re a human being with an excellent mind in your head. You don’t want a guide for drink sufficient water; you simply want a little bit steerage from a science perspective about how a lot. However right here’s one factor that I’ll say— should you’re 200 kilos and presently ingesting one thing like half a glass of water day by day, going from half a glass to 100 ounces is a quantum leap. And all the psychological analysis— which matches my private expertise with a whole lot of shoppers— tells you that the quickest technique to fail is to tackle an excessive amount of too quickly. The important thing to lasting change is small steps taken day by day. So should you’re presently ingesting principally no water and your objective is 100 ounces, something greater than what you’re presently ingesting is an effective begin. After which stage up from there. Possibly you set a objective to drink 20 ounces the primary week. Then 40 ounces in week two and 60 ounces week three. By your fourth week, you’re like, “hey, that is straightforward now. I’m 100 ounces a day with out blinking.” Simply make a plan for your self.

SK: If persons are battling meals after a yr of lockdowns and need to take some motion to really feel higher about what they’re placing of their our bodies, what would you advocate?

AR: Begin by consuming extra inexperienced greens. Right here’s the actual down and soiled of it— the simplest technique to simplify it’s to assume in palm-sized parts. When you’re a male by delivery, have two palm-sized parts of protein at every meal, so principally six servings per day. For veggies, eat six fist-sized parts all through the day. In the event that they’re inexperienced, you possibly can have extra. When you’re a girl, identical actual precept, simply minimize it in half. And people might be eaten at any time, however the easiest method for a standard human being to do it’s to interrupt them into three meals— breakfast, lunch, and dinner.

SK: Do you will have a favourite protein?

AR: I don’t essentially have a constant go-to . . . . However I adore it all. I really like steak, love rooster, love fish. Your protein doesn’t want to return from an animal supply, it simply must be full and ample.

SK: As dangerous because the yr has been, what can we maintain from it? What do you hope folks stroll away from this yr with?

AR: Hmm, that’s an ideal query. I might say I hope with a deeper connection to themselves and the folks that they love. If they’ve a household, with their household. However I hope that it gave them a chance to achieve readability on what was actually vital to them, what was truly important, and what was actually simply superfluous. Right here’s the factor— every certainly one of us has the capability to alter in a state of ache and struggling, or in a state of pleasure and inspiration. So, given the choice, which might you select?

SK: Me?

AR: Yeah.

SK: Effectively, pleasure, however that’s laborious. It’s connecting to intention, and making it a bodily, psychological, and emotional apply to be taught by way of pleasure as a substitute of ache, proper?

AR: Proper. However that’s the important thing. Every part is a mastering of your mentality. So if the one technique to make a change was if issues have been going to shit, then each single one who has ever lived would have solely ever had made a change of their life when issues have been horrible. However that’s not the case. There are numerous numbers of people that have, at all ages and each circumstance— in states of pure pleasure— made even better constructive modifications of their life. So it’s doable. You don’t want a disaster to have a constructive end result; we simply occur to be residing by way of a extremely difficult time for lots of people. And so my hope is that it helps folks make clear what’s vital to them and get some lightness of their coronary heart and lives. I do know that may be terribly tough after we’re going through among the challenges that so many individuals are proper now, however simply attempt to take a while to get quiet, be nonetheless, and take into consideration what you need your life to seem like. What does one excellent day seem like for you, from the time you get up within the morning to the time you tuck your self in at evening? Write about it till your forearm burns and your wrist cramps up. After which learn it and see how that makes you are feeling.

SK: What if it makes you are feeling overwhelmed?

AR: That’s completely high quality, that’s regular. If all people had the identical response to a factor, the world can be a really boring place. If it makes you are feeling overwhelmed, take a breath, decelerate, and understand that there’s nobody right here placing you on a recreation present to do that in 60 seconds or much less. These are the issues that you really want deep in your coronary heart. Can that be overwhelming? Sure. It may very well be worry. “Yikes, issues haven’t labored out for me up to now and I’m afraid to confess that I would like this as a result of I’m terrified I’m going to fail at it.” These emotions will virtually inevitably come up, particularly should you let your self dream as massive as you must. And massive is a relative time period. You don’t have to dream that you really want a Ferrari. Possibly you do, and there’s nothing improper with that. However every particular person has a model of an ideal life that’s uniquely their very own. Getting clear on it might really feel a little bit scary, however you’ve received to take {the handcuffs} off and dream massive. When you determine what you need and make an inventory to attain it, that’s your marching plan. However you truly need to do it. All the private improvement workout routines like visualization and meditation and written readability about objectives are great, however you continue to need to do it. A phrase that I take advantage of so much is “minimize the shit, and do the factor.” At a sure level, you’re practice wrecking your self. If one factor you picked off your listing was to enhance your well being by ingesting extra water day by day, cleansing up your food regimen, or exercising thrice per week, you need to put it on the calendar and begin transferring. Reduce the shit and do the factor.

SK: Do you are feeling such as you’re a grasp of your mentality?

AR: Sure.

SK: Do you keep in mind the second the place you thought to your self “I really feel like I received this?”

AR: No, as a result of I work on it day by day. I’ve been engaged on it day by day for 20 years. There are occasions when it’s a lot tougher than others, however it’s a each day apply to be a grasp of your personal thoughts. There was no singular second the place I immediately felt like Neo within the Matrix, seeing by way of issues. That will occur for sages all through the centuries, however for most individuals it’s a course of, and it ebbs and flows. Is there one thing dragging you down? See what it’s and step away from it. That is perhaps uncomfortable. However if you wish to really feel higher and dwell higher, it’s an vital a part of the method.

SK: It’s a superb reminder as a result of after a tricky yr like this folks persuade themselves they don’t have the abilities to really feel or dwell higher of their our bodies. It will possibly seem like climbing a steep mountain as a substitute of taking small, intentional steps.

AR: 100%. It looks like climbing Mt. Kilimanjaro, and that’s daunting, particularly for any person who’s by no means climbed a mountain earlier than. “How am I going to do this? Are you kidding me? No.” However if in case you have a extremely nice information, whether or not it’s the objectives you wrote on the web page, a coach you’re employed with, or a program you joined, you possibly can glean knowledge from that and deal with it as your information. Take a few little steps. “We’re simply going to go 15 ft, after which we’re going to seize a seat and hang around for a little bit bit. After which we’ll go for one more 30 ft. Little by little.” And earlier than it, you and your information are standing on the summit overlooking this grand vista. That’s how issues are carried out.

Adam’s tricks to jump-start your well being objectives at the moment:

Get recipes for his free, seven-day inexperienced smoothie problem. “It’s not a cleanse or quick. Simply swap your present breakfast for a nutrient-dense smoothie. What typically occurs is it creates a halo impact over the remainder of the day. Possibly you’ll need to have one thing more healthy for lunch and dinner. And possibly not, however at the very least you packed a world of vitamins right into a glass within the morning.”

Comply with him on Instagram, the place he posts vitamin and motion ideas, together with ten-minute exercises you are able to do at residence with minimal or no tools vital.


Dr. Theresa Larson Headshot

Dr. Theresa Larson is a bodily therapist, former Marine Corps Engineer, fight veteran, and creator of Warrior: A Memoir. She’s the co-creator of Practical Coaching for Adaptive Athletes, a program for health trainers working with disabled or injured athletes, together with fight veterans injured within the line of responsibility. Larson can be the co-creator of Motion Rx, which mixes the assets of a bodily remedy apply, digital rehab program, and company wellness platform that gives programming on all the things from lowering joint ache to emphasize administration.

Suzanne Krowiak: Adaptation is a recurring theme in your work and life. Are you able to speak about what that phrase means to you, particularly within the context of residing by way of a world pandemic?

Dr. Theresa Larson: Adapting, normally, means change. On a mobile stage, our physique is adapting on a regular basis to positions we maintain. When you take a look at the 30,000 ft stage, the query turns into “Okay, how are all of us adapting to this present setting?” The sooner we adapt, the happier and extra profitable we’ll be. Many people have been working from residence, and that’s a blended work/residence setting, so how can we modify rapidly to achieve success? Firms needed to adapt to maintain the lights on. I’ve needed to adapt my health and psychological well being practices to remain wholesome throughout this time. I consider I’m fairly good at that already, having gone from the Marine Corps to warfare to graduate college to my bodily remedy profession. I really like determining my setting on the fly, adapting and overcoming.

After which there’s adaptive coaching we do with people who’re briefly or completely injured. Individuals who have a mind harm, misplaced a limb, or are in a wheelchair. There are emotional issues that give you all of this. How do you adapt to this new regular?

SK: Are you able to speak in regards to the idea of a “new regular,” and the way it may be understood in several circumstances?

TL: A brand new regular for some Marines is getting a leg blown off in fight. Now they’ve a unique leg and that’s their life now— their new regular. How can they optimize this new regular? As a result of persons are going to undergo extra in the event that they don’t adapt to a brand new regular. We see it all over the place.
“I want we have been out of the coronavirus pandemic.”
“I want I had the physique I had 10 years in the past.”
“I want I nonetheless may do the issues I used to do pre-injury.”
You may want for these issues, however it’s simply not so. What’s so is we’re in a pandemic. What’s so is that you just’re in a wheelchair. What’s so is you will have a lacking leg, so let’s adapt to this new place we’re in and be the most effective we might be in it. We’re going to undergo extra after we don’t settle for it.

SK: What may that struggling seem like if we refuse to adapt to a brand new regular?

TL: The factor to know is you’re going to adapt anyway. Your physique will change on a mobile stage due to an harm, or no matter you’ve been by way of. However should you select to not embrace or optimize the change, you’ll be extra mentally fatigued. You received’t be capable to cope as nicely. You may begin doing numbing behaviors like watching lots of TV or spending your entire time in your telephone, disconnected out of your family and friends. You is perhaps indignant on a regular basis. Bodily, you’ll begin to atrophy sooner. However should you say “Okay, I can adapt to what’s taking place now. I can work out make money working from home, I can create boundaries within the blended work/residence setting.” And also you’re not alone on this. Folks may also help you. We may also help you. I do know it’s laborious. I’m telling you, I’ve actually struggled. However I’m utilizing all of the assets I can to make myself as wholesome as doable as a result of I do know my life and my household will profit from it.

SK: What would you say to of us who really feel like they’ve misplaced all management of their lives and well being within the final yr with all its challenges and uncertainty?

TL: We have now much more management over our personal lives and well being than we predict. I’ve had some colleagues lose their gyms or lose their practices, and it sucks. It’s heartbreaking. The query turns into can we use our wounds as knowledge? What can we do with that vitality? The injuries of the heartbreak of the final yr—the lack of folks, the accidents, the companies. There’s knowledge in these issues. It’s not straightforward. However the extra you possibly can flip it round and use that knowledge to maneuver ahead, the extra profitable you might be.

SK: You design wellness applications for firms and organizations everywhere in the nation. What are you listening to from them in regards to the challenges their staff are going through because of the pandemic?

TL: Persons are much more fatigued mentally and bodily as a result of the work setting is so blended with the house setting. They’re working in any respect hours, they’re on the telephone extra. They don’t know create boundaries. And persons are actually on the lookout for methods to make health enjoyable and fast. They need ten minute exercises that permit them to get motion in between calls, or firstly or finish of the workday. Issues they’ll do with their household. We’re additionally speaking much more about psychological well being by way of the bodily physique.

SK: What do you imply by that?

TL: We’re making an attempt to carry motion and mindfulness to the work-from-home setting. Possibly it’s creating an area to apply mindfulness meditation, or simply be extra conscious about the way in which you go about your day by setting boundaries and taking breaks. It will possibly make an enormous distinction.

SK: Why is the mindfulness piece so vital to you?

TL: As a result of mindfulness has been a extremely vital a part of my very own therapeutic journey. I’ve struggled with psychological well being points, and to have the power to physiologically create extra calm in my physique from doing mindfulness meditation has been big. And once I get triggered by one thing, I understand how to take motion breaks and what to do. It doesn’t need to be a exercise. However these items I’m instructing have been very highly effective in my life, and I really like serving to folks get wins in their very own environments proper now. Even one thing so simple as displaying them construct their very own ergonomically sound workspace from cardboard bins and books is admittedly run for me.

SK: Wait, so that you additionally assist folks construct desks out of cardboard bins?

TL: Sure. I used to be a Marine Corps Engineer Officer and my job was blowing stuff up and constructing issues. Now, I assist folks handle their work stations at residence. If you need to work at your espresso desk, let’s make your setup the most effective it may be in your neck and shoulders. Let’s get you in a greater place. I adapt the physique to the workstation, or the workstation to the physique, so folks can align themselves in a means that their backbone is in a superb place. That means they don’t have fixed aches and pains from wanting down an excessive amount of or rounding their decrease again for hours.

SK: What’s one factor folks can do at residence to make their work setup higher for his or her our bodies?

TL: You realize that tune, Cease within the Identify of Love? Once I educate seminars, I inform folks to place your arm out straight in entrance of you along with your hand up like they do within the video. That’s how far-off your pc display screen ought to be out of your face. When you’ve carried out that, lengthen your hand and straighten it, and the place it lands is the place the middle of your monitor ought to be. So the pc is an arm’s size away, and excessive sufficient that whenever you lengthen your hand, you contact the middle of your monitor. That means your neck isn’t wanting up or down, you’re simply wanting straight forward. I even say that to my son when he’s watching his iPad. “Arm’s distance away, dude. Arm’s distance away.”

SK: What’s one factor folks can do on days once they’re actually battling the psychological fatigue you talked about earlier?

TL: My suggestion can be to have a break between calls, and should you don’t have that possibility, take a name outdoors within the solar. Flip off the video should you’re doing Zoom so that you don’t have to have a look at your display screen. And you’ll point out it to the individuals who count on you to be on the decision. Say “I’m going to simply be on my telephone. I’ll be centered, I simply want to take a seat outdoors and relaxation my eyes.”

SK: Any fast health tip for these working at residence? You talked about earlier that persons are on the lookout for one thing they’ll try this’s enjoyable and doesn’t take lots of time.

TL: One suggestion I’ve is to do it firstly or finish of your work day as a result of it might supply a pleasant transition between residence life and work life. When you’re by your self, set a timer for ten minutes and choose two actions, one higher physique and one decrease physique. For higher physique you would do push-ups or crawl. For decrease physique you would do squats, or soar squats, or lunges. Something, actually. Simply choose an higher physique and decrease physique train, and add a fast run in between. I’ve little youngsters, so what it’d seem like in my family is I’ll do 10 squats, 10 push-ups, after which chase my son on his bike for 100 yards. I’ll come again and repeat the identical factor. And he likes to be a part of the chase, so possibly he’ll soar off his bike and do squats with me, or possibly not. Both means, I’m participating on this means for 10 minutes. It makes it straightforward and the time goes rapidly.

SK: Proper now we’re nonetheless coping with the implications of the pandemic everywhere in the world, however there are a number of vaccines out there and persons are beginning to get their photographs. What does adaptation seem like throughout these in-between instances, when there’s mild on the finish of the tunnel, however it’s nonetheless fairly darkish for lots of parents?

TL: In these adaptation durations there’ll at all times be transitions. As a rustic, we’re transitioning now to extra distant work. The pandemic will finish in some unspecified time in the future, however it doesn’t matter what, there’ll at all times be distant work. And a few terrible issues have occurred. We’ve misplaced lots of lives. I believe it’s vital to be revolutionary on this interval and for folks to show these wounds into one thing. As a result of even when the pandemic ends tomorrow, it’s going to take some time for all the things to return again. One of the best factor you are able to do is embrace the truth that it’s going to take a while, so what would you like your life to seem like proper now? You may not land your dream job instantly or your organization could not come again in a single day. You may simply be sustaining for the second, however how are you going to make your speedy life— yours and your loved ones’s—more healthy proper now? When you can face up to this alteration and be open, different alternatives may pop up that you would be able to embrace in case your job or life isn’t working the way in which you thought it will. There are issues that you would be able to management, so what are these issues? The fact is we’ve this pandemic and we don’t when it’s going to finish. That’s the actual fact. How can we modify the story of our lives round it? Once I boil it right down to what we actually do, it’s serving to folks get extra related to the dear current. As a result of whenever you’re centered on the dear current, you need to transfer your physique. You need to be current with your loved ones. You’re simply there. And that brings extra happiness.

Dr. Larson’s ideas for a greater work-from-home setting:

Construct your personal cheap and ergonomic workspace. In this video, Dr. Larson offers step-by-step steerage on making a desk that reduces discomfort and lowers your threat for power systemic illness.

Find out how mindfulness strategies can scale back stress and enhance efficiency. Take heed to this dialog between Dr. Larson and biofeedback therapist Jim Cahill about mindfulness and psychological resilience, and try this seminar motion and mindfulness from Dr. Larson and retired Navy SEAL commander Jon Macaskill.


Developing subsequent in our fourth and ultimate article of The Highway Forward sequence, we’ll take a look at how the pandemic upended the group health business, and the potential for a elementary realignment in the way in which studios and gymnasiums do enterprise.

Erin Paruszewski is the founding father of Alkalign, a California-based boutique studio that was within the strategy of a serious enlargement and franchise launch when COVID-19 hit. “Once I began Alkalign, my mission was to assist as many individuals as I may really feel higher, and I assumed the way in which to do this was to construct brick and mortar companies— to have these communities throughout,” says Paruszewski. “What I’ve come to comprehend is that I can nonetheless accomplish my mission, simply differently. I can doubtlessly attain many extra folks just about. It took me some time to wrap my head round that, however as soon as I had a full-on pity celebration firstly of COVID and hung out crying and saying ‘It’s by no means going to be the identical,’ I truly understood it may very well be higher.”

And what about group health instructors? What ought to they be ready for when issues open again as much as massive teams?

Tune Up Health co-founder Jill Miller has been pondering so much about this query. “I’m going to be very conscious once I enter areas once more as a trainer that it could take some time for folks to emerge and belief,” says Miller. “Some could worry massive teams, or being in shut proximity to others. After sixteen, seventeen, or extra months of not being round folks, how will we’ve tailored our thought of non-public house? In our group health world, we have to give permission to our college students to let their grief inform them, and assist them really feel nurtured and supported.”

Extra to return in Half 4…. When you missed the final article in “The Highway Forward” sequence, The COVID Impact: How Pandemic Life Modified Our Brains and Breath, and What We Can Do To Rework Our Psychological, Emotional, and Bodily Well being in 2021, we extremely advocate you give it a learn.

Suggestions, Hacks, and Sensible Steps After Residing By way of a Pandemic

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BUTTON: Learn about Breath & Bliss Immersion



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