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9.4.24

The Ultimate Guide for Nurses: How to Balance Health and Fitness During Long Shifts

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10.30.23

How to Reduce Anxiety On & Off Shift

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2.22.22

6 Reasons Why You Should Work as a Travel Nurse

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The Ultimate Guide for Nurses: How to Balance Health and Fitness During Long Shifts

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How to Reduce Anxiety On & Off Shift

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Career Alternatives for Nurses

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8 Tips for Surviving Nursing School

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Trader Joe’s High Protein Grocery List PART 2

🛒💪🏻🍳👏🏻

I LOVE how many great quick high protein options there are at Trader Joe’s! Everyone’s lives are so busy that quick options are a must 💯

High protein options from Trader Joe’s:
-Salmon burgers

-Cottage cheese

-Egg bites

-Chicken meatballs

-Grilled chicken strips

MEALS:
▫️Breakfast: Egg bites 🍳, cottage cheese, & strawberries

▫️Lunch: Salmon Burger Bowl 🥣 Brown rice, broccoli, salmon burger, Soyaki sauce, & avocado

▫️Dinner: Alfredo Pasta🍗 Chicken meatballs (or grilled chicken strips), alfredo sauce, spinach & rigatoni pasta

▫️Snack: Cottage cheese with granola and blueberries 🫐

Only 2 spots left for online fitness and nutrition coaching this month! Don’t miss out— DM “COACHING,” and I’ll send you the details! 🤍💪🏻

#traderjoesmealideas #highprotein #quickmeal #mealideas #traderjoesfinds #nutritioncoaching #onlinenutritioncoach #proteinpacked #proteinmeals

I’m keeping this short and simple 💪🏻🏋

I’m keeping this short and simple

💪🏻🏋🏻‍♀️👟🤸🏻‍♀️

1️⃣ You lift the same weight each week

2️⃣ You do random workouts because you have no plan and you get bored

3️⃣ You do too much HIIT just to leave feeling sweaty

4️⃣ You focus on cardio every day

5️⃣ You don’t eat enough protein or food intake

6️⃣ You don’t prioritize rest days

7️⃣ You change your workouts TOO often

8️⃣ You work out just to check it off the list, without any intention …

I started to *actually* see results when I stopped making these mistakes. My entire body changed 🩷✨

Tired of feeling stuck on your health and fitness journey? DM “COACHING” and I’ll send you more info 🫶🏼

#healthyliving #healthandwellnesscoach #healthandfitnessjourney #healthylifestyles #fitnesstips #fitnesshacks #fitnessmotivation

No time to eat during your hospital shift?

👩🏻‍⚕️🤯🩺😵‍💫🥴

We’ve ALL been there—too busy to use the bathroom, refill our water bottles, check our phones, or even sit down... And by the time you get home, you’re ravenous and end up binging on whatever you can find. 🫠

When I first started as a nurse in 2011, I worked the evening shift—a nonstop cycle of discharges and admissions. It was CHAOS. I rarely had time to eat a proper meal, so I’d dash to the break room and grab whatever treats were there 😏 After many trips to the break room, I learned the key to avoiding those binges: PLAN AHEAD!

We never know what kind of shift we’ll face when we get to work, so it’s crucial to be prepared.

- Pack high-protein snacks that are easy to eat on the go, so you can fuel up even while charting or transporting a patient.
- And don’t forget to have dinner prepped for when you get home! If you’ve been snacking all day, a balanced, protein-packed meal ready in the fridge will help you avoid the post-shift binge.

⭐️ Here are some great snack ideas to pack for work (and stash in your locker if you can):

- Tuna packets and rice cakes
- Protein bars (@gomacro, @alohamoment , @nashnutrition are my faves!) **pro tip keep a bar in your pocket at all times**
- Pre-packaged nuts
- Banana or apple with nut butter
- Pre-made protein shakes (@alohamoment and @drinkevolve are my go-tos!)
- Greek yogurt
- Cottage cheese fruit cups
- Turkey and Laughing Cow cheese roll-ups
- Hard-boiled eggs

DM “NURSE FREEBIE” to help navigate health and fitness with nursing shifts like a PRO 💥

Here’s what you’ll get in my freebie👇🏼

✨ Tips for how to incorporate exercise into your routine that is sustainable

✨How to navigate your nutrition and stay consistent

✨Water, sleep, & stress management tips to help you achieve your goals

#nursesofinstagram #nurseproblems #healthynurse #lifeofanurse #healthynurse #nurselifestyle #snackideas #nutritiontips

3 high protein fall recipes 💪🏻🎃🤎🍂

3 high protein fall recipes

💪🏻🎃🤎🍂

Rounding up some of my favorite protein forward fall recipes! The cottage cheese toast with sautéed cinnamon apples and pumpkin pie smoothie can be enjoyed post- workout or as a tasty breakfast to fuel the morning with! The pumpkin pie can be enjoyed as an afternoon snack with some apple slices, graham crackers or mixed into your morning oats! 😋

Follow @becksliveshealthy for more high protein recipes 💪🏻

PUMPKIN PROTEIN SMOOTHIE:
Ingredients:
- 1/2 frozen banana
- 1/2 cup pumpkin purée
- 1/2 tsp pumpkin pie spice
- 1/2 tsp cinnamon
- 1 scoop cinnamon bun protein powder
- 1/2 cup vanilla cinnamon yogurt (I used @siggisdairy)
- 1 tbsp almond butter
- 1/2 cup unsweetened vanilla almond milk

Directions:
1. Combine pumpkin, banana, spices, protein, yogurt, almond butter, and almond milk in blender until consistency is smooth and thick. Add more almond milk if needed.
2. Transfer to a cup and add desired toppings!

TOAST WITH COTTAGE CHEESE AND SAUTÉED CINNAMON APPLES:
Ingredients:
- 2 slices of @daveskillerbread
- 4 tbsp low fat cottage cheese
- 1/2 an apple diced
- 1 tbsp coconut oil
- cinnamon (as much as you would like)

Directions:
1. Cut apple in slices that are all about the same size.
2. Add apples to a skillet with melted coconut oil, & cinnamon.
3. Cook over medium heat for about 5 mins, stirring occasionally until the apples become slightly soft.
4. Remove from heat.
5. Add layer of cottage cheese on 2 pieces of toast then the cinnamon apples. Add more cinnamon and a drizzle of maple syrup.

PUMPKIN PIE DIP:
- 1 cup pumpkin Greek yogurt (I used @traderjoes you can also use vanilla)
- 1/4 cup pumpkin puree
- ground cinnamon & pumpkin pie spice to taste
- 1 tbsp maple syrup (optional)
- 1 tbsp powdered PB
- 1 tbsp cinnamon or vanilla protein powder

Mix together above ingredients and enjoy with apple slices, graham crackers, or by the spoonful 🥰

#proteinpacked #proteinsmoothie #postworkoutfuel #postworkoutmeal #fallrecipes #pumpkinspice #pumpkinseason #pumpkinsmoothies #proteinsmoothies #postworkoutmeals #healthybreakfastideas #healthybreakfast #fallrecipesharing #pumpkinpierecipe

POV: After 13 years, I decided to go back to schoo

POV: After 13 years, I decided to go back to school to become a Psych NP

👩🏻‍⚕️🩺📚

I’m just over a week into grad school, and let me tell you—it’s been an adjustment! 🤪 Change can be challenging and scary, but that’s where the magic happens. Growth isn’t easy, but I remind myself every day that I’ve worked so hard to get here. ✨

#GradSchoolLife #PsychNP #GrowthMindset #healthylifestyle #nursesofig #nursecoach #mindsetmatters #nursepractitionerstudent

Dumbbell Only Lower Body Workout 👊🏻🍑🥵

Dumbbell Only Lower Body Workout

👊🏻🍑🥵

Be sure to save this for your next lower body workout 🔥

Here's the breakdown:

1. Goblet squats- 12, 10, 8, 12
2. DB glute bridge- 4x 8-10
3. Reverse lunge: 4x 8-10 per side
4. Banded abductors- 4x 12-15 per side

2 coaching spots open for September! DM me “COACHING” to get started! 🤍💪🏻

@fitstop_hermosabeach 🏋🏻‍♀️

#healthylifestyles #fitnesscoachonline #quickworkoutidea #dumbbellworkout #lowerbodyworkout #legday #legdayworkout #onlineworkouts #onlinefitness #fitnessonline #fitnesscoach

Your go-to Trader Joe’s grocery list for quick h

Your go-to Trader Joe’s grocery list for quick high protein meals

🛒💪🏻🍳👏🏻

No cook protein options are PERFECT for a busy schedule and wanted to share some of my favorites!!

👇🏻👇🏻

High protein options from Trader Joe’s:
- Salsa verde chicken
- Turkey meatballs
- Greek low- fat & non- fat yogurt
- Pulled pork & chicken

MEALS:
Breakfast: Yogurt Bowl 🥣 Greek yogurt, sliced strawberries, honey & granola

Lunch: Turkey meatball pasta 🍝Turkey meatballs, pasta, zucchini, marinara sauce

Dinner: Tacos 🌮 Salsa verde chicken, tortillas, shredded cheese, lettuce & tomatoes (can sub chicken and use pulled pork as well).

Only 2 spots left for online fitness and nutrition coaching this month! Don’t miss out— DM “COACHING,” and I’ll send you the details! 🤍💪🏻

#traderjoesmealideas #highprotein #quickmeal #mealideas #traderjoesfinds #nutritioncoaching #onlinenutritioncoach #proteinpacked #proteinmeals

My secret strategy is…. Well there’s not real

My secret strategy is….

Well there’s not really a secret, but it is really important to create a schedule that is realistic and something that you can actually stick to!

👏🏻👩🏻‍⚕️🏋🏻‍♀️

Here’s how to make it work:

- Workout on your days OFF from work.
- Check your schedule and decide if it’s realistic to work out 3 or 4 days a week.
- Schedule those workouts around your workdays in your calendar, and have a plan A and a plan B (aka a backup plan)
- Determine if home or gym workouts are more realistic for you.

At the end of the day consistency really is key—figure out what fits your life and it will be more easier to stick to 💪🏼

If you want to feel amazing in your skin and learn healthier habits as a nurse…

Comment “NURSE FREEBIE” and I’ll show you how!

Here’s what you’ll get in my freebie👇🏼

✨Tips for how to incorporate exercise into your routine that is sustainable

✨How to navigate your nutrition and stay consistent

✨Water, sleep, & stress management tips to help you achieve your goals

#nursecoach #fitnesscoach #workouts #healthylifestyle #NurseLife #nurseofinstagram #wellnesscoach #nursecoaching #onlinefitnesscoach

Day off = Beach day! ☀️🌊🐚🍊 It’s

Day off = Beach day!

☀️🌊🐚🍊

It’s my day off from work after 4- 12 hour shifts in a row 🤯 which means it’s time to hit the beach, but not without my favorite snacks. Watermelon slices for a hydrating treat, and these new @goodpop mini cans from Costco for a burst of flavor without the added sugar or artificial sweeteners 👏🏻😍 They’re light, refreshing, and perfect for soaking up the sun!

Grab some for your next beach day at Costco in LA & Northeast regions and thank me later! 🌊

#beachday #nursedayoff #nurselife #healthylifestyle #goodpoppartner #ad

august favorites on the east coast 🤍🫶🏻🌸🌊☀️

#augustmemories #beachlife #summermemories #summertravel #capecod #eastcoastsummer #healthylifestyle #healthyliving

I’m choosing Lifeforce as my longevity partner b

I’m choosing Lifeforce as my longevity partner because I want to add life to my years. As an ICU nurse for over a decade, I’ve seen firsthand what happens when people don’t prioritize their health. I’m committed to living a happy, healthy life—strong enough to play with my dogs, have a healthy pregnancy someday, prevent co-morbidities, and age gracefully. That’s why I’ve chosen @golifeforce!

With a Lifeforce Membership, you get:
- Blood draws every 3 months with a phlebotomist who comes to your home
- Telehealth appointments with functional medicine clinicians tailored to your biomarkers and health goals
- Ongoing support from your health coach to help you stay on track with your personalized plan

>> If you’re like me and want to add life to your years, now is your chance. Comment below with the word LONGEVITY and I’ll send you the link to get started! 💫

I would love to hear, what is your WHY? 👇🏻

#lifeforcepartner  #addlifetoyouryears

Quick & Effective 30-Minute Dumbbell Full Body Wor

Quick & Effective 30-Minute Dumbbell Full Body Workout! 💪🏻

No time to waste? I’ve got you covered! 💥

This workout hits all the major muscle groups in just 30 minutes. Repeat each circuit 3x, resting for 60 seconds between rounds.

Here’s the breakdown:

1. Squat to Press: 10-12 reps
2. Walking Lunges: 8-10 reps each leg
3. Glute Bridge: 12-15 reps
4. Unilateral Full Bench Press: 8-10 reps each arm
5. Push-Up Position Row: 8-10 reps each arm
6. Pop Out Squats: 10 reps to finish strong! 👊🏻

Save this for your next workout 🔥

2 coaching spots open for September — DM me “COACHING” to get started! 💪🏻

#fitnesscoach #workouts #healthylifestyles #fitnesscoachonline #quickworkoutidea #nurseworkout #dumbbellworkout #fullbodyworkouts #onlinefitness

As a nurse who still works 12-hour shifts, I know

As a nurse who still works 12-hour shifts, I know firsthand how tough it can be to juggle long days and personal life while trying to prioritize health and fitness. It’s easy to feel overwhelmed and put yourself last—but it doesn’t have to be that way! 🫶🏻

👩🏻‍⚕️🩷💪🏻

Here are some practical tips to help you find balance and feel your best, even on your busiest days:

1. Prioritize Movement on Your Days Off: Save your workout sessions for your days OFF from work. Long shifts are already physically and mentally draining, and adding a workout can increase stress. Give yourself grace to rest and recover. 🤯

1. Plan Ahead: Prep healthy meals and snacks that are easy to grab on the go. Fuel your body with what it needs to power through your shifts.

>> My go-to high-protein snacks include Aloha and Nash Nutrition protein bars, overnight oats, and protein shakes. For meals, I love prepping burrito bowls or Greek pasta salad with shredded chicken. All of my 1:1 training clients get access to monthly recipe packs to take the guesswork out of meal planning! 👏🏻🥙

1. Hydrate & Rest: Keep a water bottle close by while charting and aim for 7-8 hours of sleep each night. Rest should always be your #1 priority 😴

1. Set Realistic Goals: Focus on progress, not perfection. Can’t make it to the gym 3 days a week? Start with 2. Can’t hit 10k steps a day? Aim for 7k. Meet yourself where you are and gradually build up from there. Remember to celebrate every win, no matter how small! 🥳

And if need a little more support 👉🏻 DM “NURSE FREEBIE” for more info on how navigate health and fitness with nursing shifts like a PRO 💥👩🏻‍⚕️

Here’s what you’ll find in my freebie:

✨ Practical tips for incorporating sustainable exercise into your routine

✨ Strategies for maintaining consistent nutrition habits

✨ Advice on managing water intake, sleep, and stress to help you reach your goals

#nurselife#fitness#confidence#nutrition#healthynurse#healthandfitnessjourney

I used to base the quality of my workouts based on

I used to base the quality of my workouts based on how many calories I burned during a cardio session 🏃🏻‍♀️🤯

Who else has been there? 👇🏻

Switching from endless cardio to strength training was a game-changer for me! Here’s what changed:

- More Strength for Everyday Activities: From walking my 2 big dogs and taking care of patients to carrying groceries and hauling large boxes up the stairs, I feel stronger and more capable in my daily tasks.

- A Stronger Runner: Strength training has not only helped prevent injuries but also improved my endurance and speed over time 👏🏻👏🏻

- Hello, Muscle Definition! Lifting weights has given me more muscle definition than cardio ever did 💪🏻💪🏻

Tips to Get Started with Strength Training:

💥🏋🏻‍♀️

1. Start Light: Begin with lighter weights and gradually increase as you get stronger.
2. Create a Routine: Aim for 2-3 strength sessions per week, targeting different muscle groups and slowly increase from there.
3. Track Your Progress: Use a workout journal or your notes app to monitor your improvements and stay motivated.
4. Follow a Program: Instead of jumping between random workouts, stick to a structured strength program with a set of exercises for each muscle group over several weeks. This consistency allows your body to build strength in each movement. 💪🏻

If you’re tired of feeling stuck and ACTUALLY want to start seeing progress DM “COACHING” and I’ll send you more info! 💫

#onlinestrengthcoach #strengthtrainingforwomen #healthandwellnesscoach #wellnesscoaching #healthandfitnessjourney #healthylifestyles #strengthtraining #workouts #onlinefitness

POV: You’re crushing your protein goals with thi

POV: You’re crushing your protein goals with this berry protein smoothie bowl

💪🏻🫐🍓☀️

Summertime means smoothie bowl season! I love making them at home because they aren’t loaded with added sugar, and I can add my favorite protein powder. They make the perfect post-workout meal or breakfast to fuel a long shift at work 💪🏻

Lately, my go-to recipe is this berry protein smoothie bowl made with @isopurecompany Creamy Vanilla Zero Carb Protein Powder. It’s creamy, tasty, and refreshing! Each serving is packed with 25g of protein to support muscle building and recovery when used consistently with regular exercise 👏🏻👏🏻

Be sure to tag @becksliveshealthy and @isopurecompany if you give it a try 🥰

Ingredients:
▫️ 1 frozen banana
▫️ 1 cup frozen berries
▫️ 1 tbsp creamy peanut butter
▫️ 1 scoop @isopurecompany zero carb creamy vanilla protein
▫️ 1/4-1/2 cup unsweetened vanilla almond milk (adjust for desired thickness)

Directions:
1. Blend all ingredients until smooth and thick, adding more almond milk if needed.
2. Transfer to a bowl and add your favorite toppings. Enjoy! ☺️

Macros:
Calories: 393
Protein: 32g
Carbs: 48g
Fat: 9g

#smoothies #smoothiebowls #postworkoutsmoothie #proteinsmoothie #isopurecompany #sponsored #nutritioncoaching #onlinenutritioncoach

After 13 years, I’m officially going back to sch

After 13 years, I’m officially going back to school!

👩🏻‍⚕️📚✏️

This week, I’m starting a graduate program to become a Psychiatric Mental Health Nurse Practitioner. I won’t sugarcoat it—I’m feeling a mix of nerves and excitement, especially with the challenge of balancing school and all my other commitments. But I know it’s normal to feel this way when facing such a big change.

I’m excited for the opportunity to learn and grow in my nursing career and take my coaching business to the next level 😁

#nurselife #nursesofig #nursepractitionerstudent #healthylifestyle #nursesofinstagram #nursingstudent #mindsetshift #wearfigs

I wish I could tell you there’s a magic workout

I wish I could tell you there’s a magic workout that will give you that ‘snatched waist’ look everyone’s after. But the truth is, there’s no one exercise or quick fix.

🏋🏻‍♀️💪🏻

What really works? 👇🏻

1️⃣ Consistency: It’s not about doing one specific workout. It’s about showing up regularly, pushing yourself, and sticking to your routine. If you’re currently struggling try to get to the gym 4 days a week, start with 2 and slowly build up over time. You’ll show up more consistently if you’re realistic about how much time you can devote.

2️⃣ Progressive overload: If you’re not challenging your muscles, they won’t grow or change. Start lifting heavier, adding more reps, or increasing intensity over time.

3️⃣ Prioritizing protein & whole foods: Your nutrition plays a HUGE role in shaping your body. Focus on eating enough protein to support muscle growth and filling your plate with nutrient-dense foods. Forget the fad diets—balance is key! 🔑

Remember, your fitness journey is just that—a journey. Don’t chase the quick fixes or get caught up in unrealistic expectations. Stay consistent, work hard, and the results will follow, I promise 🫶🏻

What’s your current fitness goal? Let’s chat about it in the comments below 👇🏻

2 online coaching spots open 💪🏻 DM me to get started or fill out the application in my bio 🩷

@fitstop_hermosabeach

#fitnesscoachonline #onlinefitness #fitnessmyths #consistencyiskey #onlinenutritioncoach #fitnessreels #balancedliving #strengthtrainingforwomen #onlinepersonaltrainer

Finding time to eat during a long nursing shift ca

Finding time to eat during a long nursing shift can feel impossible 😮‍💨

👩🏻‍⚕️😴🍬🍕🍫

You wake up at 5 a.m. before a long shift, just enough time to get ready, make coffee, and head out the door! Once at work, you dive into patient assessments, med passes, blood sugar checks, rounds, updating families, coordinating PT/OT, off-floor tests, and charting.

Before you know it, it’s noon. You walk into the break room for a sip of water (finally!) and find pizza, cookies, and cake. Starving and stressed, you go for it‼️ But then, you feel tired and lethargic from the cookies and cake. 😴

Sound familiar?

Here are my top tips for navigating nutrition at work so you can stay energized and focused >> swipe through the carousel and be sure to save! 📌

DM “NURSE FREEBIE” for more info on how navigate health and fitness with nursing shifts like a PRO 💥👩🏻‍⚕️

—

Here’s what you’ll get in my freebie👇🏼

✨ Tips for how to incorporate exercise into your routine that is sustainable

✨How to navigate your nutrition and stay consistent

✨Water, sleep, & stress management tips to help you achieve your goals

#MealPrepHacks #NurseLife #HealthyEating #BatchCooking #CrockpotMeals #EasyMealPrep #NutritionTips #HealthyNurseLife #OnlineNurseCoach #OnlineNutritionCoach

Want a good core workout, but don’t know what to

Want a good core workout, but don’t know what to do? 🤷🏼‍♀️

I got you💥

Your core will be on fire after finishing this one! Add it to your next warmup or workout!

Repeat 3x through:

• Single leg to full body crunch: 10 each

• Russian chop: 10 each

• Superman: 15

• DB pull throughs

• MB slams: 10

Only 2 spots left for online coaching this month! Don't miss out— DM “COACHING,” and I’ll send you the details!

#wellnesscoaching #healthandfitnessjourney #healthylifestyles #strengthtraining #workouts #coreworkout #abworkout #corestrength #onlineworkouts #fitnesscoachonline #strengthtrainingforwomen

Revealing the secrets to making high protein meals

Revealing the secrets to making high protein meals without spending hours in the kitchen

👩🏻‍⚕️👏🏻🌟🥙

Flashback to early in my nursing career I used to spend my days off meal prepping for hours and hours trying to hit my macros to set me up for success for my long work shifts. After lots of trial and error, I found time-saving hacks to enjoy my days off while staying on track. Here are my top tips:

1️⃣ Batch Cook Protein: Cook large amounts of chicken, turkey, or tofu, and store them for easy access all week to add to different meals.

2️⃣ Use Canned or Pre-Cooked Beans: Quickly add beans to salads, soups, or wraps for a plant-based protein boost.

3️⃣ Quick Protein Boosters: Keep boiled eggs, Greek yogurt, and cottage cheese on hand for easy snacks or additions to meals.

4️⃣ Slow Cooker or Instant Pot: Such a game-changer! My favorite is pulled chicken or pulled pork to make for the week to add to salads, wraps, or bowls 👏🏻👏🏻

5️⃣ Simple Stir-Fries: Combine a protein source like shrimp, beef, or chicken with a bag of mixed veggies for a super quick, easy, and protein forward meal.

6️⃣ Protein Shakes and Smoothies: Blend protein powder with frozen fruits, veggies, and a liquid of your choice for a quick protein forward snack 🥤

7️⃣ Healthy Sauces and Spices: Elevate meals with salsa, hummus, or pesto without ton of effort.

8️⃣ Prepare Overnight Oats: Mix oats, protein powder, milk, Greek yogurt, and toppings for a ready-to-eat breakfast.

>> If you’re tired of feeling stuck and ACTUALLY want to start seeing progress DM “COACHING” and I’ll send you more info

💪🏻🩺🍴

#MealPrepHacks #HealthyEating #BatchCooking #CrockpotMeals #EasyMealPrep #NutritionTips #HealthyNurseLife #OnlineNurseCoach #OnlineNutritionCoach #HighProtein #BusyLifestyle #FitAndHealthy #NurseLife #QuickMeals

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