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Why Runners Needs to Incorporate Multi-planar Strength Exercises.

By Pete Geracimo
April 05, 2017
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Category: EXERCISES

I don’t know about you but I cannot believe that we are coming into April already!! Where has this year gone?! And with April comes the London Marathon. I have been prepping my runners for the past 15 weeks getting them ready for this race. Lots of up-tempo mileage on the roads, countless hill repeats, never-ending intervals and endless long slow distance runs have all been logged in the training diaries. Needless to say, they are all ready to give it their best and have a great run.

For this blog, in the spirit of the upcoming London Marathon, I thought it would be of interest if I spoke of how runners, though cardiovascular machines, are actually creating muscle weakness and increasing their risk of injury due to their love of running.

I can hear the running fanatics yelling already about how wrong I am and on what basis am I making this statement. Well hear me out and hopefully you will see my point.

I was a competitive triathlete and long distance runner for more than 8 years and considered myself to be in the best possible shape ever. I’ve raced super-sprint, Olympic and long course distance triathlons and raced in countless 5k, 10k, half and full marathons. Cardiovascular-wise, I was in tip-top shape, a lean mean fighting machine. I had all the endurance necessary to complete any race distance with ease.

What I did not realise was that muscle-wise, I was creating imbalances and weaknesses due to the very nature of my sport. The “Straight Line Syndrome” as I like to call it. Let me elaborate…

As a runner, most of our time is spent moving in a linear or straight line with the majority of the load bearing work being one directional. Running usually only takes place in a singular plane of motion – Sagittal (forward-backward) and has highly repetitive movement patterns as is evident in training and in competitions. There is the exception of the odd lateral movement to evade obstacles like slower runners in the way. I remember doing a 15k race in Sydney Australia where I spent more time dodging and weaving in and out of a field of 4,000 runners just to get clear running room! That’s the penalty for arriving last minute to a race! LOL

To further compound this repetitive Straight Line Syndrome, many runners, including myself at the time, would perform strength programs that would mimic the demands of running. Select exercises that moved in the same single direction as running, like squats and lunges. As a result, we ended up neglecting key muscles groups and their importance to keeping our bodies strong, injury-free and most importantly…. STABLE!

When we focus all our attention onto the muscles that work to create sagittal or straight-line movements, they end up being worked the hardest and develop the strongest. Meanwhile, the stability muscles responsible for rotation and lateral movements remain weak and deconditioned.

The body is an amazing machine. It can move through 3 planes of motion all at one time. Do not be fooled into thinking that running is just a one-directional movement because there is a lot of rotation and lateral movement occurring behind the scenes to produce that movement.

   

Let’s have a look at the different muscle groups that participate in running and how singular planar motion affects them.

 

I’ve broken it down into two groupings.


 

(A) Large, powerful and two joint muscles.


·      Examples: Hamstrings, Rectus Femoris and Quadratus Lumborum 

·      Muscle fibers run lengthwise

·      Produce force into flexion and extension in the sagittal plane (forward/backward)

·      Poor controllers in rotation in transverse plane

·      Poor controller in abduction and adduction in frontal plane

 


(B) Stability muscles


·      Examples: Glutes, Obliques and Adductors

·      Muscle fibers run obliquely

·      Good rotational control in transverse plane

·      Good control in abduction and adduction in frontal plane

·      Not good at producing straight line power on their own

 


It has been well documented that the most common underlying causes of overuse injuries (from repetitive sports like running) are due to “poor stability” somewhere or “weak glutes” or other diagnoses linked to the poor conditioning of stability muscles which feed on rotational and lateral loading to provide stability. 

So it’s a no-brainer! If you want to remain injury-free, you need to become more stable with improved functional strength by incorporating multidirectional strength exercises into your regular strength program.

3 examples of multiple plane strength exercises.

·      Dumbbell Side Lunge

·      Kettlebell Windmills

·      Superband Rotaional Front Lunge

   

 

Tags: Running Exercise Multi-plane movement Mobility Core

4 Guidelines for Fat Loss

By Pete Geracimo
March 06, 2017
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Category: Theory

One of the most common questions I get asked is how to lose fat as quickly as possible. Well unfortunately, faster is not necessarily better when it comes to fat loss. The body needs to be properly prepared and convinced that it can live without the weight in order for it to relinquish it. When we dramatically lose fat, the body goes into survival mode and will do whatever it can to get it back. Like stimulating hunger by switching on your cravings for food. Your body will play dirty tricks on you just to get that weight back. This is why you see contestants on the Biggest Loser, who incredibly lose massive amounts of weight weekly and at season’s end, will gain it all right back and more even within 3 months. 


The key to fat loss is to train your body to do with less of it on a slow gradual progression. We want to avoid shocking it into any negative reaction. As a result, the weight will come off and will remain off.


Today’s attitudes of wanting everything to happen ASAP is going to have to change because meaningful and long lasting fat loss does not work that way.  Here are four thoughts that you should consider and put into practice on your journey for fat loss. 


1. KEEP IT SIMPLE


There are many fads and “new age” treads that flood the fitness industry on a daily basis. All promising instant results for fat loss. They generally fall short of their promise and tend to do more harm than good. I prefer to stick to basic exercises that incorporate multiple muscle groups at the same time for more effective fat loss. Examples of this can be seen in the squat and deadlift. Keep it simple and you will see the results.


2. HEAVY IS THE LOAD


When it comes to witnessing significant fat loss, it’s more about efficient fat loss. Your primary focus should be on resistance (or weight) training rather than cardio. I am not discounting cardio training but I believe this should be left to a separate day or done after your weight training. By doing cardio training post weights, your metabolism will be elevated and your will burn more calories because of it. Also, your hormones, particularly Insulin, will be better equipped to process the food you’ll have later on.


3. EAT TO LOSE


Where most people fail when it comes to fat loss is that they only focus on one aspect of the process. They have their exercise program figured out, scheduled and stick to it religiously. However, where many stumble is that they have neglected to organize and formulate their nutritional plan to get them across the finish line.  Essentially, fat loss is dependent on being in a calorie deficit. We need to be burning more than we are consuming. Now if we are not monitoring what we are eating to fuel ourselves, this can lead to delays in our fat loss goals. 


Food selection needs to compliment and support our training. You can be killing it in the gym but if you are eating like crap, you will negate all the hard work you’ve done. Like you are spinning your wheels in the mud. You will be going nowhere.  Make smart food choices and be organized in advance so you do not fall into any traps.


4. GIVE IT ALL YOU GOT


Too often I see people spending way too much time at the gym and accomplishing nothing. There is a misconception that the longer you spend at the gym or in training, the better off you’ll be and results will come faster. Sadly, I beg to differ. I have 3 words for you:  FOCUS, INTENSITY and QUALITY.  


Every training session needs to have your 110% focus.  Get off your phone and commit to your workout. Socialize once you are done. Do not let anything distract you from your goal. 


Intensity should be high. Heart rate elevated, sweat happening, muscles feeling pumped and pushed to their limits. Do not leave anything in the tank. Leave the session feeling that you could not have done any more. 


Each session should be high quality. It’s all about pushing yourself to your limits in the least amount of time. Long workouts are not necessarily better. Give me a short workout that is high in intensity any day. Hit it hard and get it done quickly! Quality over quantity is the name of the game.


Tags: Fat Loss Guidelines Nutrition Intensity Resistance Training Exercise

6 THINGS TO KNOW ABOUT EXCESS POST-EXERCISE OXYGEN CONSUMPTION (EPOC)

By Pete Geracimo
March 03, 2017
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Category: Theory

1. DURING THE IMMEDIATE POST-EXERCISE RECOVERY PERIOD, OXYGEN IS USED FOR THE FOLLOWING FUNCTIONS:

·    Production of ATP to replace the ATP used during the workout

·    Re-synthesis of muscle glycogen from lactate

·    Restore oxygen levels in venous blood, skeletal muscle blood and myoglobin

·    Work with protein for the repair of muscle tissue damaged tissue during the workout

·    Restore body temperature to resting levels

 

2. EXERCISE THAT CONSUMES MORE OXYGEN BURNS MORE CALORIES.

The body expends approximately 5 calories of energy (a calorie is the amount of energy required to heat 1 litre of water 1 degree centigrade) to consume 1 litre of oxygen. Therefore, increasing the amount of oxygen consumed both during and after a workout can increase the amount of net calories burned.

 

3. CIRCUIT AND HEAVY RESISTANCE TRAINING WITH SHORT REST INTERVALS REQUIRE ATP FROM THE ANAEROBIC PATHWAYS, LEADING TO A SIGNIFICANT EPOC EFFECT.

Strength training with compound, multi-joint weightlifting exercises or doing a weightlifting circuit that alternates between upper- and lower-body movements places a greater demand on the involved muscles for ATP from the anaerobic pathways. Increased need for anaerobic ATP also creates a greater demand on the aerobic system to replenish that ATP during the rest intervals and the post-exercise recovery process. Heavy training loads or shorter recovery intervals increase the demand on the anaerobic energy pathways during exercise, which yields a greater EPOC effect during the post-exercise recovery period.

 

4. HIGH-INTENSITY INTERVAL TRAINING (HIIT) IS THE MOST EFFECTIVE WAY TO STIMULATE THE EPOC EFFECT.

The body is most efficient at producing ATP through aerobic metabolism. At higher intensities when energy is needed immediately, it is the anaerobic pathways that provide the necessary ATP faster. This is why we can only sustain high-intensity activity for a brief period of time—we simply run out of energy. HIIT works because during high-intensity exercise, ATP is produced by the anaerobic pathways. Once that ATP is exhausted, it needs to be replenished. The rest interval allows aerobic metabolism to produce and replace ATP in the involved muscles. The oxygen deficit is the difference between the volume of O2 consumed during exercise and the amount that would be consumed if energy demands were met through only the aerobic energy pathway.

 

5. EPOC IS INFLUENCED BY THE INTENSITY, NOT THE DURATION OF EXERCISE.

Higher intensities require ATP from anaerobic pathways. If the ATP required to exercise at a particular intensity was not obtained aerobically, it must come from the anaerobic pathways. During EPOC, the body uses oxygen to restore muscle glycogen and rebuild muscle proteins damaged during exercise. Even after a HIIT workout is over, the body will continue to use the aerobic energy pathway to replace the ATP consumed during the workout, thus enhancing the EPOC effect.

 

6. THE EPOC EFFECT FROM A HIIT OR HIGH-INTENSITY STRENGTH-TRAINING WORKOUT CAN ADD 6 TO 15 PERCENT OF THE TOTAL ENERGY COST OF THE EXERCISE SESSION.

High-intensity workouts require more energy from the anaerobic pathways and can generate a greater EPOC effect, leading to extended post-exercise energy expenditure. Heavy weight training and HIIT workouts appear to be superior to steady-state running or lower-intensity circuit training in creating EPOC (LaForgia, Withers and Gore, 2006).

 

Admittedly there is some debate about the significance of the EPOC effect for the average exercise participant because the high-intensity exercise required for EPOC can be extremely challenging. However, if you want results and are up for the challenge, increasing the intensity of your workouts by using heavier weights, shorter rest intervals or high-intensity cardio intervals may be worth the effort. While HIIT or heavy resistance training is effective and beneficial, remember to allow at least 48 hours of recovery time between high-intensity exercise sessions and try to limit yourself to no more than three strenuous workouts per week. 


 

Tags: EPOC HIIT OXYGEN FAT BURNING EXERCISE

GO GREEN! 5 REASONS FOR A DAILY GREEN JUICE

By Pete Geracimo
February 16, 2017
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Category: Theory

Juicing has been considered an effective and popular way of boosting one’s intake of nutrients and antioxidants with the goal of improving overall health. 


A negative drawback to fruit juices is that they contain a lot of sugar resulting in a higher calorie count. Not ideal for those looking to lose weight.

 

Green juices are a fantastic alternative that yield high nutrient, health-promoting juices without all the calories. Here are 5 benefits of adding green juice to your daily routine.

 

Your digestive system gets a break

 

Our digestive system takes a beating from the various types of food we consume. Animal proteins, processed foods, pasta and junk food all contribute to making life tough. For digestion to function, it requires energy. If it has to work harder then there is less energy available for anything else. Ever wonder why you feel tired after eating a big bowl of pasta and need to take a nap afterwards? On the flip side, I notice that after eating fresh fruits and veggies, I feel energised with no nap required. Juicing allows your digestion to relax as all the hard work is done already and less energy is required.

  

 

Build and replenish red blood cells

 

Green juices contain a powerful ingredient called Chlorophyll. When it is consumed, it can easily be converted to hemoglobin, which will increase the quality and quantity of red blood cells, boosting energy and increasing wellbeing. Chlorophyll has great regenerative properties. It cleanses the body, fights infection, heals wounds and aids in detoxification.

  


Prevent cancer

 

Fresh green veggies are rich in antioxidants which work to prevent cell damage. Cell damage can cause potential genetic mutation that could lead in cancer. Therefore, the more antioxidants you consume, the stronger your defense against cancer will be. Juicing is one of the easiest and effective ways of consuming more antioxidants.
  


Boost your energy
 

By juicing your fruits and veggies, you are breaking them down ahead of time so your digestive system has to do less work. The energy saved by doing this will mean that you have more energy left in reserve to be put towards other things.

  


Strengthen your immune system

 

By having a green juice on a daily basis, you are providing your body with a massive steady stream of vitamins, minerals and nutrients. This will strengthen your immune system and make you more resilient to getting sick. 

Tags: Green Juice Health Nutrition Wellbeing

FULLY BOOKED? TIPS THAT WIILL KEEP YOU TRAINING

By Pete Geracimo
February 14, 2017
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Category: Theory


   

Life has become more and more hectic these days. There does not seem to be enough hours in the day to fit everything in. Work commitments, family obligations and social engagements - they all pull us in a million different directions. And within this chaotic mess, when are we supposed to find time to train? How are we to maintain this delicate balancing act and make time to keep ourselves fit and healthy? When we get stuck for time, our physical wellbeing is usually the first thing to go in order to make room for more pressing responsibilities.

 

It is my opinion that this does not necessarily have to be the case. It is immensely important that we create balance in our lives as we take care of all our various responsibilities in addition to taking care of our mental and physical fitness. It does not have to involve going to a gym but it must involve making a conscious decision to make your health a priority.

 

Here are some tips that will help guide you in maintaining your fitness training while living a busy and full life.

   


BE SPECIFIC

 

Goal setting is nothing revolutionary. We do it everyday with work, family and socially. Why should our fitness be any different? These goals should be small and specific ie: how many times you will go to the gym during the week. Simple goals are achievable goals.

   


BE REALISTIC

 

There is no greater de-motivator then an unrealized goal. Quite often, with the best of intentions, we set ourselves up for failure in setting goals that are really unobtainable. During a moment of pure excitement, we say we are going to lose weight or gain muscle in a time frame that is simply impossible. When we eventually fail at achieving the desired result, we give up. So keep your goals honest and within reach so your motivation remains high.

   


MAKE IT MEANINGFUL

 

What is your personal motivation to train? You have your goals that you’ve established, so what is the personal drive behind it? You need to tap into that X-Factor that is deep within yourself that will get you out the door to go for that run, or do that extra set because you still have a little bit left in the tank. Whatever it may be, you need to access it as it will determine whether you achieve or fail.

     

SCHEDULE IT

 

Much like we do with work, family and social engagements, we schedule everything. So why does this organizational skill not include our training? Like I have told many of my clients, you need to book out a ‘meeting’ that is dedicated to you and your training. The rule is, once it is marked in your calendar, it’s a done deal and cannot be messed with. 

       


PARTNER UP

 

There is strength in numbers. Having a training partner with similar fitness goals will motivate you to train, help you stay consistent and push you to work harder. It also will reduce the risk of you bailing on training if you know someone is waiting for you to show up. But more importantly, it will be more fun then being on your own.

     


REST IT

 

An essential component to any successful training program is rest and recovery. We cannot constantly batter our bodies with hard workouts and not give some TLC to our muscles with some soft tissue therapies. Stretching and massage will help keep the aches and pains at bay and keep you from making excuses for not training.

     


CHANGE IT UP

 

To avoid the pitfalls of exercise boredom and plateauing, it is vital to keep the body guessing by not allowing it to go into auto-pilot. This can be achieved by changing up how you exercise. Get out of your comfort zone. Try a fitness class or do a session using only body weight or superbands. Try an activity that will challenge you both mentally and physically.

     


BE CONSISTENT

 

Of all the items on this list, consistency is the most important one when it comes to the achievement of our goals. Without it, the finish line keeps getting moved further back and motivation starts to suffer. By staying consistent with your training, you create momentum that becomes infectious and fuels positive results. So make proper use of your time and make each session count.

Tags: Training Organisation Consistency Goal Setting Motivation Plan

9 TIPS TO GET BEACH BODY READY FOR SUMMER

By Pete Geracimo
February 07, 2017
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Category: Theory

As the cold weather confirms winter is still very much upon us, the majority of us are secretly hoping for summer to come early this year. With such a wish, comes the want for the best summer body. In order to achieve this physical feat, we need to start preparing now so that we are ready for when summer truly arrives.

 

Here are 9 tips that will help you achieve your Beach Body in time for summer:

  


LIFT IT

           

Whether you go to the gym, train outside or at home, you need to stress your body in order to stimulate change. You can get effective workouts by lifting weights or by using bodyweight only.  3-4 sessions a week will help build lean muscle and lead to increased fat burning potential.


  

SWEAT IT OUT

           

To kick start the fat burning process, incorporate some high intensity, short duration interval training. 15-30 mins maximum and you are done! The key here is that you want the body to be burning body fat well after you have stopped training. Examples of this are HIIT or Tababta sessions.

  


STRETCH

           

Keeping your body mobile and flexible is just as important as keeping it strong. It prevents injury, relieves stress, improves posture as well as blood flow to muscle and joints. So when you are running along the beach you will look more fluid in your stride.

  


THE RAW DEAL

 

Your diet should consist of whole, unprocessed foods. By selecting produce that has been untouched or not ‘man-handled’, it’s nutritional content is still intact and not replaced with additives or preservatives. Avoid the ‘low fat or non-fat’ products. That just means the products maybe higher in chemicals. The cleaner you eat, the quicker you will get beach body ready.

  


SWEET TOOTH

 

As much as we like the sweeter things in life, we need to limit the amount of sugar we consume. We need to eliminate refined sugars as much as possible. Sugars suppress our immune system, it promotes inflammation and it raises our insulin levels. Sugar leads to fat bellies and more cravings of sugary foods which is counterproductive to achieving the ideal summer body.

  


GO GREEN

 

When you drink fresh made green juice, it’s like receiving an intravenous infusion of vitamins, minerals and enzymes because they go straight into your system without having to be broken down. Green juices promote weight loss, boost your immune system, increase your energy and supports brain health. It’s the perfect drink to have first thing in the morning to get you to your summer body.

  


HYDRATION

 

It is so important to make sure you are properly hydrated. It promotes weight loss, increases energy, flushes out toxins, improves skin complexion and boosts immune system to name a few benefits. Aim to drink 2 litres of water a day.

  


MOVE…. DON’T BE MOVED

 

To really get a head start on your transformation, have a look at your daily routine and see where you can make lifestyle changes that will increase your fat burning potential. Taking the stairs instead of the lifts. Walking or cycling instead of using the car. Going for a walk after a meal. Learn to move yourself and not rely on someone or something else to move you. The more active you are in daily life, the faster you will be get to being ready for summer.

 

 

PARTNER UP

 

When undergoing any kind of exercise program, it always helps to have a partner in crime to do it with and to keep you motivated and share in the experience. It helps to know that you have someone waiting for you to help you get out the door when you do not feel like training. And if you cannot find someone, hire a personal trainer to put you through your paces and achieve your beach body faster under their professional care.


  

So you should be starting your summer body preparations NOW! Adopt these 9 tips and watch yourself transform into the hot summer body that you always wanted.

Tags: Beach Body Summer Tips Nutrition Training

Feed Me!

By Pete Geracimo
February 05, 2017
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Category: Theory

Cardiovascular and resistance training make up a small percentage of healthy living. Proper nutrition and clean eating are the key to achieving optimal health.

 

We would be wasting our time if we were fueling our body with the wrong foods. Let us help you navigate through the urban myths of carbohydrates, fats, proteins and supplements. Together we can address your nutritional needs and formulate an appropriate plan that will help achieve your goals.

Tags: food nutrition training cardio

Running Right

By Pete Geracimo
February 05, 2017
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Category: Theory

Running is hard enough, but being in the wrong shoe will only make it worse. Injuries can be sustained from a misguided shoe selection.

 

Here are some helpful tips that you can follow to ensure you select the most appropriate running shoe that will suit your needs.


SALES QUESTIONS

A knowledgeable salesperson can help avoid problem shoes. Give info: running history, past injuries, terrain & upcoming events.


PATTERNS

Bring your worn shoes to the runner's store. Wear patterns can help determine if your shoes meet your needs. Bring orthotics if you use them.


FIND YOURS

Don't pick someone else's shoe. Find a shoe that fits your foot type & needs.


FOOT EXAM

Shoes must fit the shape & function of your feet.


FIT THE SHAPE OF YOUR FOOT

Pressure points = blisters

Loose fit shoes = blisters

Excess foot sliding = energy loss on push off.


SNUG FIT

Foot should feel secure on heel & across widest part of foot.


WHEN DO I NEED NEW SHOES?

Average life of a shoe is about 500-700 miles.

Tags: running cardio tips theory

6 Fat Burning Exercise Tips

By Pete Geracimo
February 02, 2017
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Category: Theory

Here are my 6 tips for increasing your fat burning potential to compliment your running. Before embarking on these tips, always ensure you do proper warm up and cool down exercises to avoid injuries and unnecessary muscle soreness.


1.  High Intensity Interval Training (HIIT)


Sessions comprise of repetitions of high intensity exercise followed with lower intensity recovery periods. The high intensity should be graded at near maximum effort while lower intensity at 50% effort. Session duration can vary between 15-20 minutes while repetitions should aim for 6-10 cycles depending on the exercise. You can expect improvements in athletic capacity, glucose metabolism and fat burning.


Example: 20-30 seconds of hard sprinting followed by 10-15 seconds of easy jogging or walking and repeat.


2.  Are You Over The Hill?


Find yourself a good hill with a gradual or steep gradient or a long set of stairs. Sprint up as fast as possible and slowly jog or walk down as recovery. Repeat once at the bottom. Aim for 8-12 climbs where the ascending phase takes about 10-15 seconds and the descending about 20-30 seconds.  Workout should last between 10-15 minutes. It results in stellar conditioning, amazing leg development and accelerates calorie burning long after training has stopped.


3. Get On Track!


Find your local track and join in on group run track sessions. It's a great way to incorporate interval training with your running. It improves your cardiovascular health; increases your endurance as well as lung capacity. You will also be burning major calories well after your workout is over. 


4. Hit The Trails


Cross country running is a great alternative to city running. It requires more concentration navigating over continuously uneven and muddy terrain as opposed to level pavement running. The constant body adjustments provide tough physical training over various speed ranges without the damaging jarring effect associated with road running. There is a higher fat burning factor with this form of running.


5. Dive In!


Water running is a great option if you want to burn more fat and save your joints at the same time.  Faster movements results in greater resistance and intensity. You receive a total body workout without impacting your joints, increase blood flow and improved aerobic fitness. 


Example Workout:

Intersperse intervals of  hard running with easy running to keep the workout fresh. 

Use of flotation belts are great for deep water running or if you have a tendency to sink. 



6. Resistance Is Futile!


Incorporating resistance bands or meparachutes when doing interval training helps strengthen your legs and core and improves your running speed and agility. Fat burning largely increases due to the added resistance places upon your body. 


Example Workout: 

perform pyramid 10-20-30-20-10 meter sprints with resistance bands

90-120 seconds rest between sprints.

Shorten rest to increase intensity.

Complete same workout with parachute.

For increased intensity, perform workout uphill.

Tags: Fat Burning Metabolism Theory Tips

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