In sports news this weekend, a “game changing” resignation-turned-indefinite-leave-of-absence was reported about Urban Meyer, current coach of the Florida Gators. The biggest surprise of the announcement regarding this young, 45 year old coach was that it was sparked by apparent heart-health concerns and traced to stress.
Stress is a game changer, not only for high profile coaches, but also for the average American because it can result in strokes, heart attacks or high blood pressure. For a quick stress quiz found on the MSN Health page, click here.
Most of us think we’re immune to stress related health concerns primarily because we are unaware of the symptoms. Julia Sorensen, MA, RPC, CCBT is a therapist and author who suggests over 40 of the most common symptoms of stress—both physical and behavioral/mental symptoms, such as:
Problems with memory
Quick temper
Anxiousness
Headache
Weight gain or loss
Acne breakout
Sleeping too much or too little
If stress is most common to those who experience trauma, grief, loss, or dramatic changes in their employment, financial security, housing, geographic location, or relationships, then in reality, stress is common to most of us. You are not alone if you have been forced to cope with, understand, alleviate, and minimize stress. But it doesn't have to be a game changer in your life.
If you want to see big results in your overall emotional and physical health in 2010, you can reduce your stress levels by making the following little changes:
Start with being aware of what, when, and how much you eat—an average of 2000 calories a day. Then increase your fitness activity to include 140 minutes each week. Next, get between seven to eight house of sleep each night. Finally, practice prayer and forgiveness in order to clear your heart and mind of unforgiveness and anger.
If you make these little changes, I promise you'll have a Happy New Year!
Becky
P.S. If you need help in reducing stress, losing weight, or getting spiritually fit, consider joining my 2010 Little Changes Big Results Online Coaching Series-five levels available.
Sunday, December 27, 2009
Monday, December 21, 2009
It's not too late to go back...
Some of us take longer than others to complete something we’ve started.
That’s my story.
I was a typical freshman at Bowling Green State University in northeastern Ohio in…1973. Yes, I began my college education at 18 years old—over three decades ago! Unfortunately, I was a binge-drinking alcoholic teenager—and I couldn’t admit it. The alcohol took over my life and soon, my grades dropped and I eventually drove away from campus after a shame-filled night, never to return…until 2005.
Let me explain the thirty years in between.
At the age of 21, I immediately got sober after a dramatic spiritual conversion. I was thrilled to begin a new life without alcohol and drugs and I became a youth worker. I got married, had a baby, wrote 15 books, became a Life Coach and traveled across America as a speaker. But I had never finished my undergraduate degree.
In the summer of 2005, one of the women whom I coached (who worked at BGSU) mentioned their new online program designed especially for students who had previously attended college and never finished. That was me!
Taking one class at a time, I slowly navigated the world of online long distance learning (Blackboard, LiveJournal, Skyping, Twitter, etc.). By 2009, I had become a senior and applied for graduation. Having just turned 54 years old, I couldn’t fathom taking four more years to graduate, and with the help of my family and co-workers, I arranged to disappear from my "real life" and take 22 credit hours during two summer sessions and complete my course work.
This weekend I graduated from Bowling Green State University with a Bachelors degree in Liberal Studies with a Communications emphasis. My 88-year old mother, brother, sister, husband, son and daughter-in-law trekked the country to watch me “walk,” though we were treated more like royalty. (Even a few of my high school friends joined in the celebration.)
Unexpectedly, a few months ago, because I am (somewhat of) a poster child for those who continue their education later in life, I was asked to speak at the December 19, 2009 Arts and Sciences Commencement.
In a wonderfully unique way, I spoke both as a peer to my fellow graduates and a parent/youth worker/recovering alcoholic.
My story is full hope. What you’ve left or lost can be retrieved or regained if you will persevere.
I encourage you, especially at this time of year when new beginnings are on everyone’s mind, to make a little change in your life—take just one class, research a field of employment that you’ve always wanted to pursue and see what it might take to move toward it, read one chapter of a book until you finish it, lose one pound of weight a week until you reach a healthy weight for your height, or attend a recovery meeting and start counting your sobriety birthdays (I will pick up my 32 year chip on January 28, 2010).
Little changes always lead to big results if you won't give up.
Be encouraged,
Becky
That’s my story.
I was a typical freshman at Bowling Green State University in northeastern Ohio in…1973. Yes, I began my college education at 18 years old—over three decades ago! Unfortunately, I was a binge-drinking alcoholic teenager—and I couldn’t admit it. The alcohol took over my life and soon, my grades dropped and I eventually drove away from campus after a shame-filled night, never to return…until 2005.
Let me explain the thirty years in between.
At the age of 21, I immediately got sober after a dramatic spiritual conversion. I was thrilled to begin a new life without alcohol and drugs and I became a youth worker. I got married, had a baby, wrote 15 books, became a Life Coach and traveled across America as a speaker. But I had never finished my undergraduate degree.
In the summer of 2005, one of the women whom I coached (who worked at BGSU) mentioned their new online program designed especially for students who had previously attended college and never finished. That was me!
Taking one class at a time, I slowly navigated the world of online long distance learning (Blackboard, LiveJournal, Skyping, Twitter, etc.). By 2009, I had become a senior and applied for graduation. Having just turned 54 years old, I couldn’t fathom taking four more years to graduate, and with the help of my family and co-workers, I arranged to disappear from my "real life" and take 22 credit hours during two summer sessions and complete my course work.
This weekend I graduated from Bowling Green State University with a Bachelors degree in Liberal Studies with a Communications emphasis. My 88-year old mother, brother, sister, husband, son and daughter-in-law trekked the country to watch me “walk,” though we were treated more like royalty. (Even a few of my high school friends joined in the celebration.)
Unexpectedly, a few months ago, because I am (somewhat of) a poster child for those who continue their education later in life, I was asked to speak at the December 19, 2009 Arts and Sciences Commencement.
In a wonderfully unique way, I spoke both as a peer to my fellow graduates and a parent/youth worker/recovering alcoholic.
My story is full hope. What you’ve left or lost can be retrieved or regained if you will persevere.
I encourage you, especially at this time of year when new beginnings are on everyone’s mind, to make a little change in your life—take just one class, research a field of employment that you’ve always wanted to pursue and see what it might take to move toward it, read one chapter of a book until you finish it, lose one pound of weight a week until you reach a healthy weight for your height, or attend a recovery meeting and start counting your sobriety birthdays (I will pick up my 32 year chip on January 28, 2010).
Little changes always lead to big results if you won't give up.
Be encouraged,
Becky
Sunday, December 13, 2009
Have you ever gotten high on exercise?
Tufts University Robin Kanarek, PhD, lead author in a study published in Behavioral Nueroscience, found that “intense exercise triggers release of neurotransmitters in the same way many addictive drugs do, resulting in a similar, albeit natural, chemical high.”
The reason I found this statement so interesting (and worth blogging about) is not because I agree that too many people are addicted to exercise, but because not enough people are willing to exercise!
I believe that one of the main reasons so many people have an aversion to exercise is because they don't focus on the benefits of it. This same study admits that…
Physical activity facilitates weight control, improves cardiovascular health, strengthens muscles and bones, promotes neuroplasticity, decreases anxiety, offsets depression, and elevates mood (Brene et al., 2006; Churchill et al., 2002; Greenwood & Fleshner, 2008; Paluska & Schwenk, 2000; Smits et al., 2008; Teychenne,
Ball, & Salmon, 2008).
If you want to feel better, look better, and think better thoughts, I encourage you to change the way you feel, look and think about exercise especially at this time of year. In fact, the following challenge, could keep you from gaining up to ten pounds in the next few weeks!
How? Start by taking a fitness walk around the mall every time you visit one this month, and/or park far away from the entrance of a store in which you grocery or gift shop. If you were going to join a gym in January, join NOW rather than waiting and right away, take a few new, funky classes—why not? To give you even more incentive to lose a few pounds (rather than gain a few), research and make low calorie/low fat/low sugar recipes to share at parties (rather than usual high-fat, high calorie fare). Next, be sure to ask a new (or old) exercise buddy to join you THIS WEEK--whether they come to your house and do a DVD workout or meet you at track to walk--just be sure to make an appointment with them. And last but not least, measure your waist and weigh-in on a scale every single week (same day and time) and post the results on your bathroom mirror. The truth will motivate you (and so will your friends)!
If you need to lose weight or inches, I encourage you to make a few, little changes in your eating and exercise routine—especially between now and the New Year—so that you can enjoy the big results!
Remember, a “new you" does not have to wait for the New Year!
Be encouraged,
Becky
The reason I found this statement so interesting (and worth blogging about) is not because I agree that too many people are addicted to exercise, but because not enough people are willing to exercise!
I believe that one of the main reasons so many people have an aversion to exercise is because they don't focus on the benefits of it. This same study admits that…
Physical activity facilitates weight control, improves cardiovascular health, strengthens muscles and bones, promotes neuroplasticity, decreases anxiety, offsets depression, and elevates mood (Brene et al., 2006; Churchill et al., 2002; Greenwood & Fleshner, 2008; Paluska & Schwenk, 2000; Smits et al., 2008; Teychenne,
Ball, & Salmon, 2008).
If you want to feel better, look better, and think better thoughts, I encourage you to change the way you feel, look and think about exercise especially at this time of year. In fact, the following challenge, could keep you from gaining up to ten pounds in the next few weeks!
How? Start by taking a fitness walk around the mall every time you visit one this month, and/or park far away from the entrance of a store in which you grocery or gift shop. If you were going to join a gym in January, join NOW rather than waiting and right away, take a few new, funky classes—why not? To give you even more incentive to lose a few pounds (rather than gain a few), research and make low calorie/low fat/low sugar recipes to share at parties (rather than usual high-fat, high calorie fare). Next, be sure to ask a new (or old) exercise buddy to join you THIS WEEK--whether they come to your house and do a DVD workout or meet you at track to walk--just be sure to make an appointment with them. And last but not least, measure your waist and weigh-in on a scale every single week (same day and time) and post the results on your bathroom mirror. The truth will motivate you (and so will your friends)!
If you need to lose weight or inches, I encourage you to make a few, little changes in your eating and exercise routine—especially between now and the New Year—so that you can enjoy the big results!
Remember, a “new you" does not have to wait for the New Year!
Be encouraged,
Becky
Sunday, December 6, 2009
Tiger, Tiger, Tiger…
For me, a typical Friday night out on the town in Newport Beach, California often includes dinner and movie with friends.
This weekend was no different.
Halfway through a just-released holiday movie, in a sweet scene, a grandpa was trying to impress his grandson by attempting to hit a golf ball off an elevated par three tee onto a small, round green set among trees. In typical “grandpa is bragging and has no reason to do so” fashion, the grandpa compares himself and his swing to “Tiger.”
If this movie had opened last month, the reference to Tiger’s name (at least in my location, which boasts of numerous resort golf courses) would have elicited a huge smile or the friendly poke of an elbow, affirming the esteemed quality of the world-renowned player being mentioned by the grandpa.
Not this weekend. No. In a theater of hundreds of moviegoers, the mention of Tiger’s name elicited an unexpected reaction: laughter. There was no hush of immediate respect given the world’s number one golfer. Nor was there much sympathy. Instead, the vast majority of this roomful of adults (not watching SportsCenter, so not expecting sporting news) snickered at the mention of his name.
At least in this public setting, Tiger’s name—and perhaps even his brand—no longer garnered a collective response of awe for his iconic athletic power and prowess. Instead his name seemed to equate more with embarrassment and weakness.
The entire scenario begs the question, “Can a reputation be changed?”
The definition of change means “the act of becoming different.”
I’m convinced that the power to change requires admission that you (1) have a problem and (2) need the help of God and others to become different. Following on the heels of such an admission (with true remorse as the motivation), there must be a daily action plan that includes real accountability if change—the act of becoming different--is ever going to be sustained.
I know. As a recovering alcoholic, I’ve been at the lowest point of personal shame and found that asking forgiveness from God and others then making innumerable public and personal amends is one sure way to restore trust and rebuild a reputation. But it is a process that takes time and effort.
For the sake of any individual and their family in the midst of public embarrassment or private disappointment, I am confident that taking the necessary time and effort to make consistent, measurable little changes will lead to big results…beginning with the restoration of ones closest relationships.
Be encouraged,
Becky
This weekend was no different.
Halfway through a just-released holiday movie, in a sweet scene, a grandpa was trying to impress his grandson by attempting to hit a golf ball off an elevated par three tee onto a small, round green set among trees. In typical “grandpa is bragging and has no reason to do so” fashion, the grandpa compares himself and his swing to “Tiger.”
If this movie had opened last month, the reference to Tiger’s name (at least in my location, which boasts of numerous resort golf courses) would have elicited a huge smile or the friendly poke of an elbow, affirming the esteemed quality of the world-renowned player being mentioned by the grandpa.
Not this weekend. No. In a theater of hundreds of moviegoers, the mention of Tiger’s name elicited an unexpected reaction: laughter. There was no hush of immediate respect given the world’s number one golfer. Nor was there much sympathy. Instead, the vast majority of this roomful of adults (not watching SportsCenter, so not expecting sporting news) snickered at the mention of his name.
At least in this public setting, Tiger’s name—and perhaps even his brand—no longer garnered a collective response of awe for his iconic athletic power and prowess. Instead his name seemed to equate more with embarrassment and weakness.
The entire scenario begs the question, “Can a reputation be changed?”
The definition of change means “the act of becoming different.”
I’m convinced that the power to change requires admission that you (1) have a problem and (2) need the help of God and others to become different. Following on the heels of such an admission (with true remorse as the motivation), there must be a daily action plan that includes real accountability if change—the act of becoming different--is ever going to be sustained.
I know. As a recovering alcoholic, I’ve been at the lowest point of personal shame and found that asking forgiveness from God and others then making innumerable public and personal amends is one sure way to restore trust and rebuild a reputation. But it is a process that takes time and effort.
For the sake of any individual and their family in the midst of public embarrassment or private disappointment, I am confident that taking the necessary time and effort to make consistent, measurable little changes will lead to big results…beginning with the restoration of ones closest relationships.
Be encouraged,
Becky
Sunday, November 29, 2009
Finally...A "MUST SEE" Movie!
I knew the movie The Blind Side was special when my husband and I both woke up the morning after seeing it and immediately began talking about it. That makes it a "MUST SEE" movie in my book!
Besides making me laugh while crying, I couldn’t help but marvel at the creative writing, consistent humor, and phenomenal casting in The Blind Side.
Disclaimer: If you haven’t seen The Blind Side and you don’t want the plot revealed, stop reading this blog…but please go see the movie. (Click here for show times in your area.)
The Blind Side delivers more than great, family entertainment. It issues a challenge. It motivates viewers of every age to consider making little changes in their lives that could have big results in someone else’s life.
For example…
If a janitor of a private school hadn’t taken teenager, Michael Oher, off the streets and given him a couch to sleep on in his home, there might not have a been a movie. If the janitor hadn’t begged the coach of that school to consider developing Michael’s athletic size and talent, there might not have been a movie.
If the coach hadn’t lobbied the Board of that private school to give this physically talented boy an opportunity to play sports at their school, there might not have a been a movie.
If a young privileged boy hadn’t befriended an older, less fortunate student from the “other side of town,” there might not have been a movie.
If a sensitive, alert, and caring mom hadn’t encouraged her family to take in (and eventually become legal guardians) of a boy who needed clean clothes, food, and parental nurturing, there might not have been a movie (which by the way, was first a book).
The best part of The Blind Side is that it is a true story that shows other boys and girls, moms and dads, classmates and coaches how to find a need and fill it. It reveals the journey of how one family can give love, pay for tutoring, and enlist the help of others to secure a second, third and fourth chance for someone who needs to overcome his or her fears, shortcomings, and past before he or she can succeed.
Most importantly, it actually makes you and I consider how we can make a difference in someone else’s life even if it means being sacrificial, gutsy, or politically incorrect. Amazing!
So if you haven’t seen The Blind Side, it's worth your $10 bill to go see it this week. And I’m confident you will be challenged to consider how to find a need and fill it—right where you live.
Be encouraged,
Becky
By the way, if you prefer a less gushy review of The Blind Side, click here to read the Washington Post’s “take” on the flick.
Besides making me laugh while crying, I couldn’t help but marvel at the creative writing, consistent humor, and phenomenal casting in The Blind Side.
Disclaimer: If you haven’t seen The Blind Side and you don’t want the plot revealed, stop reading this blog…but please go see the movie. (Click here for show times in your area.)
The Blind Side delivers more than great, family entertainment. It issues a challenge. It motivates viewers of every age to consider making little changes in their lives that could have big results in someone else’s life.
For example…
If a janitor of a private school hadn’t taken teenager, Michael Oher, off the streets and given him a couch to sleep on in his home, there might not have a been a movie. If the janitor hadn’t begged the coach of that school to consider developing Michael’s athletic size and talent, there might not have been a movie.
If the coach hadn’t lobbied the Board of that private school to give this physically talented boy an opportunity to play sports at their school, there might not have a been a movie.
If a young privileged boy hadn’t befriended an older, less fortunate student from the “other side of town,” there might not have been a movie.
If a sensitive, alert, and caring mom hadn’t encouraged her family to take in (and eventually become legal guardians) of a boy who needed clean clothes, food, and parental nurturing, there might not have been a movie (which by the way, was first a book).
The best part of The Blind Side is that it is a true story that shows other boys and girls, moms and dads, classmates and coaches how to find a need and fill it. It reveals the journey of how one family can give love, pay for tutoring, and enlist the help of others to secure a second, third and fourth chance for someone who needs to overcome his or her fears, shortcomings, and past before he or she can succeed.
Most importantly, it actually makes you and I consider how we can make a difference in someone else’s life even if it means being sacrificial, gutsy, or politically incorrect. Amazing!
So if you haven’t seen The Blind Side, it's worth your $10 bill to go see it this week. And I’m confident you will be challenged to consider how to find a need and fill it—right where you live.
Be encouraged,
Becky
By the way, if you prefer a less gushy review of The Blind Side, click here to read the Washington Post’s “take” on the flick.
Sunday, November 22, 2009
Are you a Grateful, Thankful American?
At church this weekend, our pastor listed numerous shocking statistics about world poverty, hunger, illiteracy, and the devastation of waterborne diseases on humanity. (For a comprehensive website, Global Issues, click here).
What was my pastor’s point? Americans live in abundance compared to most of the world. He suggested that we are a very fortunate and blessed nation that has a distorted view of ourselves! He reminded us, even if we are personally struggling financially and experiencing cutbacks or sacrifice, we still live above and beyond the lowest, basic standards of the rest of the world.
To highlight the disparity between what we want and need, he revealed that the price to end poverty, provide water, or medical aid to the malnourished, disease-stricken, and impoverished nations (especially for children) would cost under $10 billion dollars each, but Americans yearly spend…
$8 billion on cosmetics
$20 billion on ice cream, and
$475 billion on gifts (between Thanksgiving and Christmas)!
Wow! Doesn't this information make you want to be a grateful, thankful American by making little changes in the way you spend your time and money knowing with certainty that it will have big results in someone else's life?
This Thanksgiving and Christmas, share a meal or gifts with families who are in need or hurting. Visit the sick, imprisoned or shut-in or have a garage sale and send all the proceeds to the poorest children locally or globally. Spend 5 minutes searching the Internet for your local soup kitchen or homeless shelter and be linked immediately with those who need your time and money.
Make this your most grateful, thankful and Happy Thanksgiving!
Be encouraged,
Becky
What was my pastor’s point? Americans live in abundance compared to most of the world. He suggested that we are a very fortunate and blessed nation that has a distorted view of ourselves! He reminded us, even if we are personally struggling financially and experiencing cutbacks or sacrifice, we still live above and beyond the lowest, basic standards of the rest of the world.
To highlight the disparity between what we want and need, he revealed that the price to end poverty, provide water, or medical aid to the malnourished, disease-stricken, and impoverished nations (especially for children) would cost under $10 billion dollars each, but Americans yearly spend…
$8 billion on cosmetics
$20 billion on ice cream, and
$475 billion on gifts (between Thanksgiving and Christmas)!
Wow! Doesn't this information make you want to be a grateful, thankful American by making little changes in the way you spend your time and money knowing with certainty that it will have big results in someone else's life?
This Thanksgiving and Christmas, share a meal or gifts with families who are in need or hurting. Visit the sick, imprisoned or shut-in or have a garage sale and send all the proceeds to the poorest children locally or globally. Spend 5 minutes searching the Internet for your local soup kitchen or homeless shelter and be linked immediately with those who need your time and money.
Make this your most grateful, thankful and Happy Thanksgiving!
Be encouraged,
Becky
Sunday, November 15, 2009
Women are good for the economy!
This week on Good Morning America the findings of a recently released 132-page study titled, “Benchmarking Women’s Leadership” compiled by The White House Project was discussed. Detailing the statistics from ten sectors—business, education, religion, non-profit, law, military, politics, journalism, sports, and the media—the study revealed what percentage of leadership positions are held by women, the income comparisons between men and women holding the same positions, and the enormous impact these statistics have on our economy.
For example, did you know that 51% of the American workforces are women but a woman holds only 16% of the leadership positions in business, or that the religious and military sectors have the fewest women in leadership, and no sector exceeds 23% of women in leadership?
I personally found many of the paper’s findings surprising, including the following comments:
"Business: When women are present in significant numbers, the bottom line improves—from financial profits to the quality and scope of decision-making.
Education: Nationally, women are 57 percent of all college students but only 26 percent of full professors, 23 percent of university presidents and 14 percent of presidents at the doctoral degree-granting institutions.
Religion: Gauging the current status and progress of women in religious leadership is more difficult than in any other business and professional sector studied in this report.
Non-profit: Research has shown that nonprofits with women in leadership positions are more successful at carrying out their service mission – and that their employees, from CEOs to staff, are more satisfied with the organizations’ performance. The democratic and participative style of leadership favored by women seems especially well-suited to the ethos of the nonprofit world, which depends so heavily upon the contributions of volunteers.
Politics: Women constitute a powerful force in politics. They have voted at higher rates than men in every presidential election since 1980, and the gender gap has grown slightly larger with each successive election. In the 2004 elections, 8.8 million more women than men turned out to vote. In the 2008 elections, 10 million more women voted than men, according to the Census Bureau. However, the overwhelming majority of political office holders are still male."
In each category, specific and practical recommendations were given to encourage more women to step into leadership positions. For example, within the nonprofit sector, suggestions included:
*Develop appropriate mentoring and staff development opportunities.
*Teach women improved negotiation skills.
*Recruit, train and retain people of color across all levels of the organization.
*Widen the search criteria for top leadership positions—inside and outside of the organization.
This paper's findings advise men and women who are parents, educators, and business professionals to invite and encourage women to go after more leadership roles, to mentor them in all aspects of an organization, and help them overcome any barriers.
Think about what little change you could initiate in your workplace, educational institution, community, or church that could increase the number of women in leadership and ultimately have a big, positive result on our economy and culture.
Be encouraged,
Becky
For example, did you know that 51% of the American workforces are women but a woman holds only 16% of the leadership positions in business, or that the religious and military sectors have the fewest women in leadership, and no sector exceeds 23% of women in leadership?
I personally found many of the paper’s findings surprising, including the following comments:
"Business: When women are present in significant numbers, the bottom line improves—from financial profits to the quality and scope of decision-making.
Education: Nationally, women are 57 percent of all college students but only 26 percent of full professors, 23 percent of university presidents and 14 percent of presidents at the doctoral degree-granting institutions.
Religion: Gauging the current status and progress of women in religious leadership is more difficult than in any other business and professional sector studied in this report.
Non-profit: Research has shown that nonprofits with women in leadership positions are more successful at carrying out their service mission – and that their employees, from CEOs to staff, are more satisfied with the organizations’ performance. The democratic and participative style of leadership favored by women seems especially well-suited to the ethos of the nonprofit world, which depends so heavily upon the contributions of volunteers.
Politics: Women constitute a powerful force in politics. They have voted at higher rates than men in every presidential election since 1980, and the gender gap has grown slightly larger with each successive election. In the 2004 elections, 8.8 million more women than men turned out to vote. In the 2008 elections, 10 million more women voted than men, according to the Census Bureau. However, the overwhelming majority of political office holders are still male."
In each category, specific and practical recommendations were given to encourage more women to step into leadership positions. For example, within the nonprofit sector, suggestions included:
*Develop appropriate mentoring and staff development opportunities.
*Teach women improved negotiation skills.
*Recruit, train and retain people of color across all levels of the organization.
*Widen the search criteria for top leadership positions—inside and outside of the organization.
This paper's findings advise men and women who are parents, educators, and business professionals to invite and encourage women to go after more leadership roles, to mentor them in all aspects of an organization, and help them overcome any barriers.
Think about what little change you could initiate in your workplace, educational institution, community, or church that could increase the number of women in leadership and ultimately have a big, positive result on our economy and culture.
Be encouraged,
Becky
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