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Saturday, 30 May 2015

Off The Floor Ab Exercise #6

6. Standing Crunch


Why: Like on-the-floor crunches, this move tones the rectus, the muscle group responsible for the six-pack look. 

How: Lunge with right foot in front and left foot about 2 feet behind it, arms overhead. As you straighten right leg, raise left knee toward chest as you bend and pull elbows down toward left knee. Return to start. Switch legs and repeat.

Off The Floor Ab Exercise #5

5. Slip A Punch


Why: Another benefit to working your oblique muscles: shrinking your stubborn sides. 

How: Stand with feet shoulder-width apart, knees bent slightly. Bend arms so fists are at about chin level, like a boxer. Keeping shoulders relaxed and lower body still, bend at waist and lean torso to right as if you were trying to avoid a punch. Repeat, bending to left. 

Friday, 29 May 2015

Off The Floor Ab Exercise #4

4. Lunge Run


Why: Tones your rectus abdominis, the long muscle that runs from your ribs to your pelvis, to give your abs super definition.

How: Lunge with left foot in front and right foot about 2 feet behind it, arms bent at sides. Keeping left knee bent and torso still, lift right knee toward chest and lower, swinging arms back and forth. Switch legs and repeat. 

Off The Floor Ab Exercise #3

3. Knee Twist


Why: This twisting move works your waist-whittling obliques.

How: Squat with hips and knees bent, feet shoulder-width apart, and hands behind head. As you stand up, raise left knee as you twist to left and pull right elbow toward left knee. Lower and repeat with right leg.

Thursday, 28 May 2015

Off The Floor Ab Exercise #2

2. Cross Punch


Why: Firms your lower belly by targeting the transverse abdominal muscle. The twisting also slims your waistline. 

How: Stand with feet shoulder-width apart, knees slightly bent, and abs pulled in. Bend arms so fists are at about chin level, like a boxer. Keeping feet planted, twist to right and punch with left arm, then return to start. Contract lower abs with each punch. Repeat, alternating arms.

Off The Floor Ab Exercise #1

Enough with the endless crunches that never seem to make a difference anyway (except for making your lower back sore...ouch). The following 6 moves will help tone and slim your abs from every angle—no sit-ups in sight. 
Do each move for 30 seconds. If it works only one arm or leg, do 15 seconds on each side. Add these to your usual workouts at least 3 times a week.
Keep following for each new exercise starting with number 1.
Combine these with some other exercise such as walking, cycling or anything that gets you moving daily.

1. Side Pull-Down

Why: Targets the obliques on your sides to give you a more defined waistline. 
How: Stand with feet shoulder-width apart, arms extended overhead. Shift weight to right foot and contract left side of torso, lifting left knee out to side. At the same time, bend left arm and pull elbow to left thigh. Extend arm and leg back to start, but tap toe on ground and repeat. Switch sides. 

Wednesday, 27 May 2015

Common Reasons Why We Don’t Exercise

Common reasons why we don’t exercise

“I don’t have enough time to exercise.” 

Even short, low-impact intervals of exercise can act as a powerful tool to supercharge your health. If you can make time for a 15-minute walk with the dog, your body will thank you in many ways. If time is tight, you can multitask by exercising while watching TV or chatting on the phone, for example.

“Exercise is too difficult and painful.” 

Consider “no pain, no gain” the old fashioned way of thinking about exercise. Exercise doesn’t have to hurt to be incredibly effective. You don’t have to push yourself to the limit to get results. You can build your strength and fitness by walking, swimming, even playing golf, gardening, or cleaning the house.

“I’m too tired to exercise.” 

Regular exercise is a powerful pick-me-up that can significantly reduce fatigue and make you feel much more energetic. If you’re feeling tired, try taking a brisk walk or dancing to your favorite music and see how much better you feel afterwards.

“I’m too old to start exercising,” “I'm too fat,” or “My health isn’t good enough.” 

It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. And exercise is a proven treatment for many diseases—from diabetes to arthritis. Very few health or weight problems make exercise out of the question, so talk to your doctor about a safe routine for you.

“I’m not athletic.” 

Do you hide your head when the tennis ball approaches? Are you stumped at the difference between a foul ball and a free throw? Join the ranks. Don’t worry if you’re not sporty or ultra-coordinated. Instead, find an activity like walking, jogging, or yoga that makes you feel good to be in your body.

“Exercise is boring.” 

Sure, pounding on a treadmill for an hour may not be everyone’s idea of a good time. But not all exercise has to be boring; just about everyone can find a physical activity they enjoy. Try playing ping-pong (table tennis) or activity-based video games with your kids. So-called “exergames” that are played standing up and moving around—simulating dancing, skateboarding, soccer, or tennis, for example—can burn at least as many calories as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone app to keep your workouts fun and interesting—some immerse you in interactive stories to keep you motivated, such as running from hordes of zombies!

“I can never stick with an exercise routine long enough to reap the benefits.” 

It’s true, the longer you stick to a consistent exercise schedule, the better you’ll feel.  But remember, when it comes to exercise, a little is always better than nothing. If you exercise for 30 minutes now, you’ll feel better today. On average, it takes about 4 weeks for an activity to become habit, so commit to an exercise schedule for that long. Finding activities you enjoy will make that much easier, as will working out with friends either in person or remotely using fitness apps that let you track and compare your progress with each other.

The Emotional Benefits of Exercise


Myths and Facts About Happiness

There are a lot of myths out there about what will make you happy. So before we embark on a tour of the strategies that do work for boosting happiness, let’s dispense with the things that don’t.

Myth: Money will make you happy.

Fact: It’s stressful when you’re worried about money. In order to be happy, you do need enough of it to cover your basic needs: things like food, shelter, and clothing. But once you have enough money to be comfortable, getting more money isn’t going to make much of a difference in how happy you are. For example, studies of lottery winners show that after a relatively short period of time, they are no more happy than they were before their win.

Myth: You need a relationship in order to be happy.

Fact: Being in a healthy, supportive love relationship does contribute to happiness, but it’s not true that you can’t be happy and fulfilled if you’re single. Indeed, singles who have meaningful friendships and pursuits are happier than people in mismatched romantic relationships. It’s also important to note that even a good marriage or romantic partnership doesn’t lead to a permanent, intense happiness boost. Expecting your partner to deliver your happily-ever-after may actually harm the relationship in the long-run. You—not your partner or your family members—are responsible for your own happiness.

Myth: Happiness declines with age.

Fact: Contrary to popular belief, people tend to get happier with age. Study after study confirms that seniors experience more positive emotions and fewer (and less intense) negative emotions than young people and middle-aged adults. As a whole, older adults are also more satisfied with their lives, less sensitive to stress, and more emotionally stable. Even with the losses that come with age, it is the happiest time of life for many people.

Myth: Some people are just happier than others and there’s nothing you can do to change that.

Fact: Genetics do play a role in happiness. Current research suggests that people are born with a certain happiness “set point.” But that only accounts for about half of our happiness level. Another 10% is due to life circumstances. That leaves 40% that is determined by your actions and choices. That’s a lot of control!

Anger Management

Wednesday, 20 May 2015

How to Lose Belly Fat: 5 Minute Abs

Start off steady with these exercises

Ginger Against Knee Pain

If you have problems with pain in the knee, to release it, we recommend you eat ginger, oil and fish.
Regardless of the age of the patient and cause pain, the efficiency is high.
The problems actually might not always be a result of amortization of the wrist, which is characteristic of the elderly population. Problems may occasionally occur due to damage or due to hereditary factors.

Application of chamomile oil, olive oil, cilantro, Asian “tiger cream” can be miraculous. The only question is if it suits you or not. This is why you first need to try several remedies to see which one is the right for you.

Be sure to add sea fish salmon, mackerel and herring in your diet. These fish are rich in omega 3 fatty acids, which not only strengthen the heart, but the joints as well.
Ginger root is very efficient. The remedy is prepared in a way that you need to cut one piece off of the ginger root, grate it and rub it onto the affected area. If you want to gain even better effects, you need to simultaneously drink ginger tea.


Monday, 18 May 2015

The Dreaded Cellulite and Holidays

Yes it's getting to that time of year when I must dig out my bikini and make sure it still fits before baring myself beside the pool.

One of my worries each year, is how much cellulite I have gained over the winter months (aswell as pounds!).

Well this year I have been preparing in advance. I have been walking more (and at a faster pace), to help tone up my legs. Imagine the shock I got when I looked in the mirror and saw that my arms had now been 'blessed' with the dimply stuff, gggrrrr.

So here I am once more with time not on my side. I body brush and vigorously massage a quick 'miracle' cream into my dimpled bits on a daily (well almost) basis. There has been some improvement albeit slow and not quite the results I was hoping for, but on the plus side, it hasn't got any worse.

I needed something a bit quicker and with more guaranteed results that wouldn't cost the earth. After much research, I think I may just have found the answer.

Have a look and tell me what you think.......Click Here

A quick tip you can do whilst laying on the beach, is to gently massage your legs and arms with the grains of sand. This will help to get rid of any dead skin and gently give you a free exfoliation. Be careful not to scrub too hard though and especially not if you have over done the sun bathing. Doing this just once or twice over a week will be enough. It can help prolong your tan by getting rid of dead skin that would shed and take your newly aquired tan with it. Once you have had a gentle scrub, wash off in the sea and blather on plenty of suncream, not forgetting to moisturise all over later on after showering.

Sunday, 17 May 2015

How To Stretch After A Run

Performing stretching exercises after a run will help you cool down gradually and improve your flexibility.
These stretches from physiotherapist Sammy Margo are best done after exercising, when your muscles are warm and more elastic.
Breathe deeply and regularly during the stretches. Aim to stretch to the point of feeling tightness or slight discomfort.
You should not feel any pain when doing these exercises. If you do, stop and seek medical advice.

Hip flexor stretch  hold for 15 seconds

Step your left leg forward, keeping both feet pointing straight ahead. Keeping your back leg straight and avoiding sticking your buttock out and arching your back, slowly bend your front leg and push your right buttock forward until you feel a stretch across the front of your right hip joint. Repeat with the other leg.

Thigh stretch  hold for 15 seconds

Grab the top of your left foot behind you and gently pull your heel towards your left buttock to stretch the front of the thigh, keeping the knees touching. Avoid leaning forwards or to the side. Repeat with the other leg.
Tip: place a hand on a wall or bench for balance

Hamstring stretch  hold for 15 seconds

Stand with your right leg just in front of the other and your hands on your hips. Keeping your right leg straight and toes pointing up, bend your left leg. Bend towards your right leg, keeping your back straight. Repeat with the other leg.

ITB (iliotibial band) stretch  hold for 15 seconds

To stretch your right ITB, cross your right leg behind your left leg. Keeping both feet on the ground, lean to your left side and push you right hip outwards. Don’t bend forwards or stick your buttocks out. You should feel the stretch along your outer right thigh and hip. Repeat with the other leg.

Calf stretch  hold for 15 seconds

Step your right leg forward. Bend your front leg and keep your back leg straight. Both feet should point forwards. Push your left heel into the ground, keeping your left leg straight. You should feel the stretch at the back of your left leg, below the knee. Repeat with the other leg.

Lower back stretch  hold for 15 seconds

Lie on your back with both feet flat. Pull your right knee to your chest until you feel a stretch in your lower back. Hold for up to 15 seconds and repeat with the left leg. Then pull both knees to your chest and hold for up to 15 seconds. 

Buttock stretch  hold for 15 seconds

Lie on your back with your knees bent and both feet flat on the floor. Cross your right leg over your left thigh. Grasp the back of your left thigh with both hands and pull the left leg toward your chest. Repeat with the other leg.

Knee Exercises For Runners

These knee strengthening exercises will help with your running, strengthen the muscles around the knee and prevent knee pain.
The exercises from physiotherapist Sammy Margo strengthen all the muscles supporting the knee, including the vastus medialis (also known as the teardrop muscle) and stretch out the iliotibial band, known as the ITB.
These exercises for the knee can be done as part of your warm-up before a run or as a cool-down routine after a run, outside or indoors, or whenever is most convenient.
Typically, you should start to see some benefits after two weeks of doing these knee exercises every day.
You should not feel any pain when doing these exercises. If you do, stop immediately and seek medical advice. These exercises are not suitable for people with an existing knee injury.

Knee bends – 3 sets of 10 repetitions (reps)

Stand a foot away from a wall with your knees hip-width apart and your feet pointing slightly outwards. Slide your back down the wall by slowly bending your knees. Let the knees point in the same direction as your toes. As you come up, focus on tensing the teardrop muscle and your buttocks.
Tip: place a Swiss ball between your back and the wall for smooth movement

Thigh contraction – three sets of 15 seconds with each leg

Sit up straight on a chair. Slowly straighten and raise your right leg until straight with your foot pointing slightly outwards. Squeeze your right thigh muscles and hold this position for 10 seconds. For the exercise to be effective, you should keep tensing the teardrop muscle. Repeat with the other leg.
Tip: for more of a challenge, perform with an ankle weight

Straight leg raises – 3 sets of 10 reps with each leg

Sit up straight on a chair. Straighten and raise your right leg until straight, with your foot pointing slightly outwards. Keeping your leg raised, move your leg up and down while maintaining the contraction in the teardrop muscle. Repeat with the other leg.
Tip: for more of a challenge, perform with an ankle weight

Hamstring stretch with thigh contraction – 3 sets of 15 seconds with each leg

Sit on the edge of a chair. Keep your left leg bent and straighten your right leg, placing the right heel on the ground with your foot pointing slightly outwards. Bend towards your right leg to stretch your hamstring while tensing your teardrop muscle at the same time. 
Tip: keep your back straight and bend from the hips  you can do the move looking straight ahead or looking straight down

ITB (iliotibial band) – 3 sets of 15 seconds with each leg

To stretch your right ITB, cross your right leg behind your left leg. Keeping both feet on the ground, lean to your left side and push you right hip outwards. Don’t bend forwards or stick your buttocks out. You should feel the stretch along your outer right thigh and hip.
Tip: lean forwards onto a table to help with balance, or to increase the stretch 

Squats – three sets of 10 reps

Stand with your feet shoulder-width apart, feet pointing slightly outwards and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees to no more than a right angle. Keep your back straight and don't let your knees go past your toes.

Single leg squat – 3 sets of 5 reps with each leg

Stand with both feet pointing forwards, hip-width apart. Lift your left foot off the ground and balance on your right foot. Now bend your right leg and slowly lower yourself, making sure your knee doesn’t go past your foot or lean inwards. Push back up slowly to your starting position.
Tip: if you can perform these with good form, you can progress on to the wide stance single leg squat

Wide stance single leg squat – 3 sets of 5 reps with each leg

Stand with your feet pointing slightly outwards. Shift your weight onto your right leg and lift your left foot off the ground. Now bend your right leg and slowly lower yourself, making sure your right knee points in the same direction as your right foot. Push back up slowly to your starting position, keeping your thigh and buttock muscles tight.

Lunges – three sets of 5 reps with each leg

Stand in a split stance with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until the right leg is nearly at a right angle. Keeping the weight on your heels, push back up to the starting position. Keep your back straight and don't let your knees extend over your toes.
Tip: for more of a challenge, perform these lunges while walking


Saturday, 16 May 2015

How To Run Correctly

Running should be as easy as putting one foot in front of the other, right? Anyone can run, but having proper technique can make a huge difference.
Good running technique will help make your runs feel less tiring, reduce your risk of injury and ultimately be more enjoyable.
Mitchell Phillips, director of running experts StrideUK, shares his basic tips to help you run relaxed and efficiently.

Keep your head straight

Look straight ahead of you, about 30 to 40 metres out in front, and avoid looking down at your feet. Looking down will create tension in your neck and shoulders. Keep your jaw and neck relaxed.

Don't hunch your shoulders

Your shoulders should be back and down. Keep them relaxed and avoid tensing them. Don't hunch over as this restricts breathing, allowing less oxygen to get to the muscles.

Keep your hands relaxed

Your hands should be relaxed, but don’t let them flop. Tight hands can cause tension all the way up to the back and shoulders.

Keep your arms at 90 degrees

Your arms should be bent at a 90-degree angle. Try to swing them forward and back, not across your body. The arm movement helps to propel you forward, so swinging them sideways is a waste of energy.

Lean forward while running

Don’t bend forward or backward from the waist as this places pressure on the hips. Some experts advise running in an upright position, but Phillips believes using your body weight to lean forward a bit while running can reduce heel strike and help you land on the middle of your foot.

Keep your hips stable

Your hips should remain stable and forward-facing. Don’t stick your bottom out or rock your hips from side to side. Keeping this position in your hips can help prevent low back and hip pain.

Don't lift your knees too high

Land with a slight bend in the knee. This helps to absorb the impact of running on hard surfaces. Don’t lift your knees too high and avoid bouncing up and down. Your knees should be lifting forwards rather than upwards.

Aim for a mid-foot strike

Landing on the middle of your foot is the safest way to land for most recreational runners. Avoid striking the ground with your heel or your forefoot first. Your foot should land below your hips – not out in front of you.

Don't strike the ground heavily

Aim for short light steps. Good running is light and quiet. Whatever your weight, your feet should not slap loudly as they hit the ground. Light steps are more efficient and cause less stress to the body.

Breathe deeply and rhythmically

Whether you breathe through your nose or mouth, try to breathe deeply and rhythmically. Avoid shallow and quick breaths. Try to aim for one breath for every two strides, but don’t be afraid to try longer breathing.

No Such Thing as Too Late?

It is widely accepted that many of us do not get enough exercise. In fact, new government figures suggest that as few as 37% of men and 24% of women manage to do the 5 sessions of moderate physical activity weekly, recommended for fitness.
However, despite these figures, most people also acknowledge the benefits that regular physical activity can bring. Serious diseases such as diabetes, obesity and heart disease have frequently been linked to sedentary lifestyles in the past.
For many of us, facts and figures like these can make for depressing reading. However, recent research has unearthed some encouraging findings. Experts in Germany interviewed 312 coronary heart disease patients as well as 479 people living without the disease about their exercise habits throughout their lifetime. All participants were aged between 40 and 68 years.
The researchers found that those with the lowest risk of coronary heart disease were those who had led active lifestyles throughout their childhood and adult lives. This group were found to be at 60% lower risk.
However, those who had led sedentary lifestyles until the age of 40, and then become more active, were 55% less likely to be diagnosed with the disease than those who didn’t change their lifestyles at all.
Scientists said, in reference to this data that it “provides evidence that changing from a sedentary to an active physical activity pattern, even at an older age, may result in a strong reduction of coronary heart disease risk.
Alterations to daily activities don’t have to be drastic in order to achieve reductions in the risk. Activities such as moderate walking for 30 minutes a day can be just as effective as vigorous sporting activities.

Image result for exercise over 40

Friday, 15 May 2015

Skipping For weight Loss


If you’ve not used a skipping rope since your school playground days then now’s your chance to rediscover how fun and beneficial skipping can be. An excellent way to keep fit, skipping can be done anywhere at any time. Just a few minutes' skipping training brings a whole range of health benefits, including heart and lung fitness, strong bones, balance and flexibility. The average person will burn up to 200 calories during 15 minutes of skipping. Skipping is a strenuous exercise, so start slowly. Try skipping for 20-30 seconds, marching on the spot for 30 seconds, and then repeat. As your fitness improves you can increase the time you skip for. Once you have perfected the basic move, you can make your workout more interesting by trying different jumps.

Skip to Get Fit

Skipping is no longer confined to the school playground. Boxers use skipping as training before a fight and it is now incorporated into many gym classes. An excellent way to keep fit, skipping can be done anywhere, anytime.


Skipping will help improve cardio-respiratory (heart and lungs) fitness, flexibility and co-ordination. As a high-impact exercise skipping is great for building bones and a good exercise to trim hips, thighs and backsides!

Burn Rate

Depending on your weight and exertion level you'll burn between 70-110 extra calories* in a ten minute session. 10min Skipping:
  • Moderate, 70kcal
  • Vigorous, 110kcal

*Extra calories are those you burn on top of the calories you use for basic day-to-day living. Inputting your exercise into your exercise diary will calculate the number of calories you will burn, based on your weight.

Getting Started

If you haven't skipped for a long time, start by practising your timing – hold both handles of the rope in one hand and rotate it in a circular movement to your side. When the rope hits the floor, jump. Keep your jumps small to keep impact on your knees and ankles to a minimum – you only need to raise your feet about an inch off the ground. Progress to jumping over the rope once you are confident your timing is correct.
Remember, skipping is a strenuous exercise so start slowly. Try skipping for 20-30 seconds, marching on the spot for 30 seconds, repeat. As your fitness improves you can increase the time you skip for. Once you have perfected the basic move, you can make your workout more interesting by trying some of the following jumps:
  • Skip Jump - hop on one foot and kick the other foot to the front (or behind) the body, alternate legs
  • Jog Jump - alternate your feet in a jogging movement as you jump the rope
  • Hop Jump – hop on one leg for for several jumps, alternate legs (start with 2 per leg and increase as you improve)
  • Jack Jump – do "jumping jacks" as you jump – one jump land with your legs apart, next jump land with them together 
Aim to have a session three times a week.

Kit Bag

Skipping rope – of the correct length for your height. To check the length, stand on the middle of the rope and pull the handles upwards until the rope is taut. The handles should be in the middle of the chest.  above chest level, it will need shortening. Most modern ropes come with instructions.
Cross-trainers or aerobic shoes are good as they provide stability and cushion under the forefoot.


  • Skipping may not be suitable for everyone. As a high-impact activity avoid it if you have joint problems.
  • Warm up and cool down by marching on the spot for 3-5 min, and stretching your calves.

Lazy Britain.....

Almost half don't do ANY brisk exercise meaning the UK has some of the worse fitness levels in Europe 

  • New figures show that 44% of adults never do any moderate exercise 
  • Five million British adults spend more than eight hours a day sitting down 
  • One in ten adults admit that they never walk for longer than ten minutes
  • Britain is ranked 16th when compared to 26 other European countries

Nearly half of all Britons do no moderate exercise, figures show.
With moderate exercise defined as enough to raise your heart rate or cause you to break into a sweat, the figures reveal that British fitness levels are among the worst in Europe.
The British Heart Foundation statistics show that 44 per cent of adults never do any moderate physical activity.

About five million adults spend more than eight hours a day sitting down, and one in ten Britons admit they never walk for more than ten minutes at a time.
As a nation, we are three times less active than the Netherlands. Overall, Britain is ranked 16th out of 28 European countries for fitness levels – on a par with Slovakia, Romania and Ireland.

Catherine Kelly, director of prevention, survival and support at the BHF, said: ‘The figures are a worrying indication of the overall picture of our nation’s heart health. 
Alongside funding research into improving outcomes for heart patients, we need to create environments that make it easier for people to better understand and cut their risk of heart disease.

‘Research has shown that even making small, more active changes to your daily routine can improve your heart health.
‘With the warmer nights and lighter evenings, the summer is the perfect opportunity for people to start making these changes.’
The figures were compiled by Oxford University researchers who looked at national surveys on exercise and sedentary behaviour.
They show that only 10 per cent of British adults regularly play a sport or physical activity compared to 15 per cent in Sweden, Spain and Slovenia.
And 9 per cent said they never walked for more than ten minutes at a time.
Earlier this year a report by MPs warned that millions of women were too embarrassed to exercise for fear of being judged. Members of the health select committee said women worry they will be ‘ridiculed’ for being sweaty and out of breath, or for struggling at the back when out for a group jog.

NHS guidelines state adults should undertake at least two and a half hours’ moderate activity a week but fewer than a third of women and less than half of men actually do.
Last year NHS officials said a lack of exercise was to blame for one in six deaths – including from cancer, strokes and heart disease – a similar number to tobacco. They said our sedentary lifestyles are not only causing obesity – they are directly responsible for muscle and joint complaints, depression, high blood pressure, heart disease, dementia, stroke and type 2 diabetes.

n Elderly men who exercise for just half an hour on most days of the week can extend their lifespan by five years, a new study has found.
The research suggests that older men who boost their physical activity levels do as much good for their health as giving up smoking.
The study found that carrying out 30 minutes of exercise six times a week was linked to a 40 per cent lower risk of death in men in their 70s. By comparison, giving up smoking resulted in a 41 per cent lower risk of death.

Men who exercised regularly at any intensity lived up to five years longer than those who did not.

The research by the Norwegian School of Sports Sciences in Oslo is published in the British Journal of Sports Medicine.

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