 I got out to run today. Well, this evening I suppose. It took hours to get myself to commit to that. I just wanted to lie down, or to eat a bad of chips... But you know, I find both of those things are sweeter after I've accomplished some things ;) And, usually once this body gets moving, the tiredness & food cravings dissipate...
Now don't go thinking I ran a marathon...'All' I did was tell myself to get out there, rain & fatigue & all, and run for 15 minutes. Just 15 minutes! 15 minutes for me. What does it really come down to, especially when we are just starting this health journey? Is it the specifics of the workouts? Not so much(!). What it really comes down to is JUST GETTING STARTED. Each day, making positive choices that will continue to lead you on a healthier path. Once that is routine or feels some semblance of 'easy', then you can hone in on more specifics. But if we are not moving our body because A. we are having trouble convincing ourselves to move at all, or B. we are paralyzed by the idea that we have to do an hour/a spin class/a HIIT workout/something major, then we can fall into the trap of doing nothing at all. Please don't! Do ANYTHING! As long as it is safe, of course :) Just move. Dance around the room, walk, find some stairs and go up and down while listening to a podcast, run for 'just' a few minutes.... It was raining. It was cold. But wow do I feel better now! (And, made it to 16 minutes!) No matter what 'level' you are in your fitness, physical or mental, we all have days that are more challenging than others. Today was one of those days for me. But the mental aspect of getting out that door combined with the endorphin increase of moving turned the day around. And now I sit and write this to you, hoping that it might inspire someone out there in some way... Small steps lead to big changes!! Take a step today. Maybe you took the stairs. Maybe you took a 20-min nap. Maybe you are headed out to an evening walk with your dog. Maybe you are making a healthy dinner instead of pizza. #EVERYBITCOUNTS Take a step, and be proud of yourself for doing it! Share your steps in the comments!
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I love finding healthy snack gems while in various grocery stores and specialty shops. Thought it was about time I shared some with you! And while we are here, do leave a comment if you have other favorites I missed! Always appreciate getting new ideas! There will be some repeats here from my prior post on healthy eats on-the-go and more added in. Decided to go give you a visual as well and went to Whole Foods and Duane Reade this morning! Here we go:
-Trail mix Raw almonds, walnuts, pumpkin seeds, raisins, dried fruit (no sugar added!) -Protein bars What to look for: ingredients that 'make sense' aka real food, no chemicals or 'fake' sugars, etc. High protein count. Low sugar. Aware of calorie content as it plays into your full day (some protein bars can be 250 calories +!) Great options: -RX Bars The best bar around I have found. Some complain of the texture getting caught in teeth. I say, worth it. Lol. But your call ;) I also like breaking it up into small pieces and mixing it with a bowl of fruit....like a portable granola in a way.... -KIND Bars - the low sugar options Yes, even in one 'type' of bar, the range can be wide. Some have 5g of sugar, some have 16g. Make wise choices. -As you see in the video, there are so many coming out on the market, I know I am missing some! To reiterate and add a few other points, look for: no soy, lower sugar, higher protein, real ingredients, and what the overall calorie content is. -Gluten Free Bites (The prep-in-advance version is making these on your own, super easy!) I had these with me on my wedding day, as they are easy on the stomach, a sensible set of ingredients mixing energy-boosting qualities, and easy to pop in my mouth when my blood sugar starting going low. Definitely helped on the long but incredible day! -Protein Shakes While I hesitate to get smoothies from smoothie shops because I don't know all the ingredients, some do indeed post the details. Note sugar, protein, etc. Great grocery store finds: -Koia Wow this brand is my new favorite find. While they utilize monk fruit, a sweetener that does not really contain sugar, my research so far has found this to be better and quite frankly fine, -Orgain Organic Check labels as some have higher fat and sugar content than others -Owyn Same as above. This is my other favorite in actuality! -Fruit Bananas, apples, oranges, so many on-the-go options! -Grocery store to-go sections From hard-boiled eggs to healthy salads to plain grilled chicken, see what you can find. General helpers:
What are your fav snacks on-the-go?? Comment below! Keep moving with this six-minute upper body attack! Want arms that are long & lean, strong & toned? Add this to your cardio (& healthy eating) 2-3x per week If you missed the first post, let's bring you up to date: (Otherwise, scroll down:) ) This post is part of a series on breaking down exercises so you can be SAFER and MORE EFFICIENT in your movements. I think it is safe to say that the majority of us begin our fitness journey, not by taking a course on the muscles and functions of the joints and so on, but by joining a fun class or copying what we see in a magazine here and there...yes? I know that was the start for me! I was in a Spin class not knowing anything about form, safety, hydration, or resistance. Just brought a water bottle with me and trusted the instructor when he said "turn the resistance up" and hoped I did it right. Really, though, I did not learn how I should check that my knees are vertical to my heel when setting up the bike nor the proper way to be up out of the saddle...I just copied the instructor best I could. Pilates, too. Why did my neck hurt during class? The instructor says take it your own pace, so that must mean faster is better? Well no one told me otherwise until I was in a course to become an instructor! From then on, I have focused on SAFETY and EFFICIENCY over everything else in my classes. Very challenging classes? Oh yes. But safe, and maximizing every minute. We don't have time to waste as I take forever to show the next exercise, nor do you want to hear me show six variations before you can finally begin. I need to explain quickly, concisely, and clearly to get you started, and then add an array of digestible tips along the way. That is a huge part of my responsibility as an instructor and trainer! But, I know that many times this doesn't happen in classes we find. Or we are on our own, no class or trainer, and trying to copy what we have seen, not necessarily knowing the components. This can lead to slowing us down by creating poor habits and leading to INJURY. Talk about NOT being efficient OR safe! So in this series of posts, I will do my best to break down common exercises, as well as show a number of variations for you to modify, progress, or simply change it up to find the appropriate challenge for you! Please feel free to comment or send me an email with questions. Happy to discuss anything further. Squats: What, How, WhyA basic squat is shown in the beginning of the video below. To simplify, a squat can be thought of as 'sit in a chair and stand back up'. (Properly. of course...I'll get there in a sec.) In the video, you see that my feet are about hip or shoulder width apart, I sit back, sending the hips and butt back towards the wall behind me, while making sure that my knees stay behind my toes while doing this (yes there is a variation where the knees can be forward more, but that is an advanced variation to utilize only sometimes, and I won't get into all that here, not needed!). I think to myself, 'butt back' and 'weight in my heels'. A good test is, at the bottom of the motion (the lowest point), see if you can lift your toes. If you can, chances are strong you have your weight in the proper place from the hips down. The upper body: you want to engage your core while doing this exercise, so think about contracting through the abs and keeping your back long (aka straight back not rounded back). Neck also in alignment, aka no chins lifting toward the ceiling. NB: This post keeps the exercises to bodyweight only, but there are plenty of variations utilizing weights, too! As you stand back up, give a squeeze to your glutes (butt muscles) while moving. The glutes want to get a workout here, so make sure they do! The quads aren't the only ones that should be working, ensure the back of the legs and glutes are as well, and a very helpful way, in addition to making sure your form is on point with each rep, is to engage the glutes as you go to stand back up. Now after all these details, are you breathing? Mhmm, we MUST breathe. No holding your breath allowed around me (virtual or otherwise)! We do squats to work our quads (thighs), hips, glutes (butt), hamstrings, calves, and core. If you are just starting out, stick with this motion. If you are struggling to get the sense of getting your hips back far enough for the knees to stay behind the toes, work on sitting back onto an actual chair. Then when you go to stand up, do not push your knees forward as you do-- Instead, squeeze the butt, hinge forward slightly (straight back as you move the chest a bit forward), and stand. ^If you have been working out for some time but are finding your knees aggravate you or you aren't sure of form, do this version, too! The first video continues to show variations, the second one adding in advanced variations. Many work the same muscles, they are just of varying difficulties-- or in some, the same difficulty, just keeping things interesting for you. Standing wider vs standing narrower will have the muscles working in slightly different ways, so it is important to play with different widths (not TOO wide or narrow-- hips to just outside the shoulders). The one that is quite a bit different: In the plie (plee-ae) or sumo squat, my feet are turned out, and my back is completely vertical. As I bend at the knees, I make sure my knees press back to stay over the heels. So nice hinging forward or sticking the butt back. But, we do squeeze the butt as we stand up. In addition to the muscles worked in a 'regular' squat, you'll be giving extra emphasis to inner thighs and the hip region here. If you are very tight in the hips and inner thighs, this may be especially challenging. If you are unable to keep a strong form, skip this variation. There are other ways to work the lower body! Keeping these explanations in as much a vernacular as possible, but it is a lot of info! Again, holler with questions or send me videos of you practicing your squats with a big smile of pride! Have a great day, Kate Everything at your own risk. Not all exercises are suitable for everyone. Exercise can be dangerous and can result in personal injury. Any injury sustained from this video or others is solely the responsibility of the exerciser. Kate Cherichello disclaims any liability from injury sustained from the use of posted videos and exercises. It is recommended to consult a physician before beginning any training program. This is the start of a series on breaking down exercises so you can be SAFER and MORE EFFICIENT in your movements. I think it is safe to say that the majority of us begin our fitness journey, not by taking a course on the muscles and functions of the joints and so on, but by joining a fun class or copying what we see in a magazine here and there...yes? I know that was the start for me! I was in a Spin class not knowing anything about form, safety, hydration, or resistance. Just brought a water bottle with me and trusted the instructor when he said "turn the resistance up" and hoped I did it right. Really, though, I did not learn how I should check that my knees are vertical to my heel when setting up the bike nor the proper way to be up out of the saddle...I just copied the instructor best I could. Pilates, too. Why did my neck hurt during class? The instructor says take it your own pace, so that must mean faster is better? Well no one told me otherwise until I was in a course to become an instructor! From then on, I have focused on SAFETY and EFFICIENCY over everything else in my classes. Very challenging classes? Oh yes. But safe, and maximizing every minute. We don't have time to waste as I take forever to show the next exercise, nor do you want to hear me show six variations before you can finally begin. I need to explain quickly, concisely, and clearly to get you started, and then add an array of digestible tips along the way. That is a huge part of my responsibility as an instructor and trainer! But, I know that many times this doesn't happen in classes we find. Or we are on our own, no class or trainer, and trying to copy what we have seen, not necessarily knowing the components. This can lead to slowing us down by creating poor habits and leading to INJURY. Talk about NOT being efficient OR safe! So in this series of posts, I will do my best to break down common exercises, as well as show a number of variations for you to modify, progress, or simply change it up to find the appropriate challenge for you! Please feel free to comment or send me an email with questions. Happy to discuss anything further. Starting here with LUNGES. Before I go further, though, I must state-- One, I am going through the most common forms and most common instructions. There are indeed variations on these, and advanced athletes may do versions that may not look 'normal' that are still safe. For our purposes, though, there is no need to try a version that could result in injury, especially without a proper trainer at your side. Two, the standard disclaimer: I am not a doctor, and anything you try from these posts are at your own risk. I am sharing my experiences, but each person is recommended to consult with someone in person when they can. If something doesn't feel right, figure out why. Okay, here we go: What do lunges work? See the image below. I love this one, as it shows both the ACTIVE MUSCLES as well as the muscles that are the STABILIZERS. The active muscles are the ones normally pointed out when summarizing the benefits of the lunge-- in vernacular, the quads (this includes what we refer to as the hip flexors as well), the hamstrings, the core.  From: The Body Shop Gym What is the proper form for a basic lunge? -vertical spine -big step back with Right leg, keep Right foot from turning in or out as you dig the ball of the foot into the ground, heel high (be gentle when you step the foot back, no slamming into those toes!) -lower Right knee toward the ground, Keeping Left knee BEHIND Left toes -squeeze in the glutes and a tuck of the abs as you straighten the Right leg -repeat, lowering down and lifting up like an elevator (down and up, not forward and back) (NB: there is a version where the spine if hinged forward slightly, but the above is what I want you to focus on for 99 out of 100 times you'd be presented with a lunge variation.) In the video, I explain the LUNGE and give variations-- and no, I don't sound that sweet when leading a HIIT class, so enjoy it now ;-) Again, holler with questions or send me videos of you practicing lunges with a bit smile of pride! Have a great day, Kate Everything at your own risk. Not all exercises are suitable for everyone. Exercise can be dangerous and can result in personal injury. Any injury sustained from this video or others is solely the responsibility of the exerciser. Kate Cherichello disclaims any liability from injury sustained from the use of posted videos and exercises. It is recommended to consult a physician before beginning any training program.  Not my usual post, but, like this one on virtual classes, felt it an important one.
We are all busy. Overworked, overwhelmed, all the things. Getting your health goals on track can add to the stressors. But isn’t getting healthier supposed to coincide with less stress?? Yes. It is. So why does it sometimes not feel that way? Without getting into the part we all already know-- our own self battling as though there were an angel on one shoulder and a devil on the other just trying to convince us of whether or not we should get off the couch-- there are stressors in not feeling like you are maximizing the time you are giving yourself to workout, stressors in not seeing results, stressors in feeling like you are hurting rather than helping your body, stressors in trying to figure out just what the heck you should do to begin with… It doesn’t have to be like that, and that is a huge benefit of utilizing a personal trainer. With a trainer, you have a coach in your corner helping you along the way. Do pro athletes dive into games on their own? No way. There are coaches and medical staff there to guide them along every step of the journey. Top executives in corporations hire coaches to help them better utilize time and decrease stress. Broadway dancers are amazing, but they have choreographers, dance captains, and physical therapists helping them fine tune, keeping a watch on their health, and making sure they are doing everything ‘right’. See where I am going with this? We don’t have to do this on our own, and in all sorts of industries and subject matters people have coaches and trainers, no matter their level. So instead of trying to figure out everything regarding your health and fitness on your own, you have an opportunity to ‘team up’ with a certified personal trainer whose purpose is to guide, educate, and motivate you, while keeping your overall health and goals in mind every moment. (NB: I am focusing on personal training here, but sometimes what a person needs most is a nutritionist, a therapist, or other medical professional.) Now take a deep breath, really deep....and let it out. Feel a bit better with the thought that you don’t have to try to become an expert on working out in your nonexistent spare time? Good :) Personal training is an investment, I know. But I would like you to think about the big picture: If you have a reputable, dedicated trainer, he or she will work with you to build a strong fitness foundation (or to build upon former knowledge), educate you on how to maximum your time efficiency while prioritizing safety over everything else, and set you on a course of success-- not just for this year, but with fundamentals that you can put into practice for your whole life. Who doesn’t want to be able to go out dancing when they are 85?? The best investment you can make is in yourself. You have a plethora of options in front of you for exercise at any given time: from classes to YouTube videos to whatever you recall from that one time you took an aerobics class in 1999. What makes having a personal trainer such a stronger option, however, is one, having your whole fitness program in mind at all times, two, safety, and three, meeting you where YOU are and going from there. A personal trainer notes if you have been working a muscle group too hard and may be breaking down the muscle too much. He or she will identify if you are missing a muscle group. In a class, an instructor may not know what you are doing outside that class nor notice if you are doing something wrong because either there are too many people in class to catch it or the instructor is not certified to pick out these details (the certifications for personal training and group fitness are both great, provided the program is indeed reputable, but they are different). While he or she is probably giving an awesome class, if you are not very sure of your own form and background, a lot can get missed in a class. A personal trainer will be focused just on you, and one worth their salt will ensure that every part of your body is working in the most healthful way possible. While classes may be cheaper, and some videos may be free, not having someone caring about your overall program and not having someone watching for safety and efficiency, you end up spending more in the long-term and seeing less results (wasting time, feeling confused at what to do when, potential short- or long-term injury, not having consistency...) I love classes and absolutely believe they are a great addition to a fitness program-- but it is important to have a base first, as well as noting how the class plays into your overarching health goals. Also, read this before taking virtual classes. Doing what you know or what you read in a magazine can also be beneficial, but not if your form is not keeping you safe and/or you are not keeping an eye on how each additional exercise plays into your overall goals. “Do rows to tone your back.” Well that is all you are doing, you will be unbalanced and without noting cardio and nutrition may lose no weight to then let those back muscles show through. See what I mean with honing in on only one or two things you read? A personal trainer with a strong background of both experience and credentials will shape your overall health. You want to be your best self, right? Don’t waste time, keep yourself safe, and reach your goals working with someone reputable in your corner. There are reputable out there, and it is your job to vet them. If you want to talk more about this in any way, reach out. Start the day with a success. If I get a run in in the morning, then my worries about the rest of the day go down such a great deal. It is like my brain says, “We just did this big accomplishment! Whatever else we get done are cherries on top.” And you know what? So much MORE gets done! Physical and psychological reasons here, if you want to break it down. Physically, moving is getting the muscles warmed up, blood pumping through my body, giving my brain extra help in ‘waking up’ so to speak. Endorphins are increasing, aka the happy hormone, making me feel good all around. Being outdoors is therapeutic, both physically, vitamin D, and psychologically, nature is known to reduce stress. “endorphin
Imagine a different scenario….Wake up, still in pajamas, groggily open the emails and see one hundred problems that need solving and where do I start?? Start the day with a success, and it will set you on the right path for the rest of the day. Bonus if that success involves getting your brain and body WOKEN UP. Additionally, by beginning your day with a task that involves more effort than just sitting on your couch or diving right into work, you are sending a multitude of positive signals to your brain. You are saying, YES WE CAN. We accomplished this, now we’re ready for what’s next. And a physically involved task is getting that body warm and woken up, as well as the brain. If you ‘google’ this topic, there are thousands of results touting the benefits. What are some similar accomplishments for you? Taking a walk? A yoga class? Writing outside (no screen, pen & paper!)? Ten minutes of dancing around to your favorite songs? Something beneficial for your brain and body, that ‘gets things going’ for the day. Here’s to tomorrow! Kate  Wake up! Faster (& healthier) than coffee, get that blood flowing in just a few minutes. Open the body, stretch the muscles, warm it all up...and in just seven minutes you are ready to start the day. Part Pilates, part yoga, and fully breathing, this is the series I count on to wake up my muscles and brain first thing. Let me know how it goes! And if you have any questions, send them my way.  Jeff fell in love with a smoothie bowl at a local place a few months ago. While we love giving small businesses help, it was turning into an expensive habit. What it is? Essentially a thick smoothie with toppings, eaten with a spoon, that costs $11-13 out...and I made in five minutes with ingredients we already had. You can throw in pretty much anything you have in and make something yummy happen. If you want low cal high protein, easy. High cal, carb, and protein for building muscle and/or making a full meal out of it, easy. What follows is what I put in the pictured smoothie bowl-- which can of course be made into a drink as well, more on that below-- and then some more ideas of using what you may have in the kitchen already or can pick up via online or at the store. What I put in this one--
...I think that is it…? The next one I made was similar, but I added --
On both, I topped with a, I’ll call it, ‘lazy granola’ mix. I took almonds (I smashed them to make smaller but you can do what you’d like), oats, and coconut oil, put them in a pan on the stove while I put everything else together. Stirred every so often, and then dropped the mixture on top of the bowl. Nice crunch! For me, I like to try to make the lowest calorie option with the highest protein kick (that’s just my prerogative), so mine looked like this:
And then, as I wanted to drink this one rather than eat it in a bowl, I added a bit of water to liquefy it more than Jeff’s versions. Bowl- less liquid added, Drink- more liquid added. Blend, and voila. Just top with granola, coconut flakes, cinnamon, whatever you’d like.  There are a lot of ingredients listed above, I know! Do you have to make it that complex? Absolutely not! Can you still make a delicious smoothie or smoothie bowl with minimal ingredients? Yes! You can make it as ingredient-complex as you want. The key things are: -have something to make it sweet-- for me, that’s banana, blueberry, pineapple, apple, and/or mango. -have a source of protein. For me, that’s either a plain collagen or pea protein, which then makes the above sweet adds more important, or the new Clean Lean one, which is flavored enough that you can honestly just mix with milk and go. And, -a dash of fat. Perhaps more if you either a, need this as a meal substitute, or b, have an overall lower intake of fats and could use the extra, then add some or some more of the following--- as much or as little as you need/want:
You can see in Jeff's, to increase carb intake for him, I used more banana and also added oats. Always be conscious of portions, but this is not a ‘one cup of this and a tablespoon of that’ type of creation. Once you have enough of an idea of what a serving is, or how many calories approximately are in that handful/spoonful, you are good to go-- and this becomes a fast and uber-nutrient-rich snack or meal. It is definitely worth taking the time if you are new to these foods and/or reading a nutrition label to learn these elements of what you are putting into your smoothie bowl. (I feel this will be a blog post on its own eventually! In the meantime, if you need some pointers, holler.) Jeff’s and my smoothie bowls can sit next to each other and look similar, but are often the difference of about 400 calories. That’s a big difference-- something to take note when you are creating yours. What does your body need today? It may seem overwhelming, but trust me, small bits of knowledge really add up FAST here! Check out some of these supplies on your next grocery trip. Most of these don’t spoil anytime soon (freeze the fruits and veggies!). Stock up so you are ready to go when you need something quick or on-the-go! Have some smoothie bowls or smoothie drinks that are your favorites? Let me know! Better yet, send a photo, and I’ll share it here! Kate    Okay, okay, I know this category is 'Health in a Sec', and yes, I also know this is more than a 'sec' BUT hear me out-- Just start. Maybe you will do five minutes. Maybe ten. Maybe you will get on a roll and before you know it you've completed the whole video. I don't know. But just do SOMETHING, right?! You got this. Give yourself some time today to help your body and mind....breathe, strengthen, stretch. :) While moving at a quick pace, I focus on time efficiency and safe form through this PILATES MAT class. It is taught for all levels-- I will perform at an advanced pace and with advanced exercises involved, but I offer modifications for all levels throughout. For more beginner participants, please pause as often as needed to maintain form and not grip with extra muscles. Feel free to reach out with questions! Originally created for Facebook Live broadcast 4.21.2020. Everything at your own risk. Not all exercises are suitable for everyone. Exercise can be dangerous and can result in personal injury. Any injury sustained from this video or others is solely the responsibility of the exerciser. Kate Cherichello disclaims any liability from injury sustained from the use of posted videos and exercises. It is recommended to consult a physician before beginning any training program.
Today I want to workout. But I don't really want to jump up and down. Or go outside. Or get too, too sweaty. And I want to have an excuse to have a favorite show on in the background without feeling 'guilty' (anyone? just me?). CHECK. Oh, and I just want to work my lower body. Oh oh, and just a short workout. Too much to ask for? NO! I got you: CHECK! See below for this 18-minute lower body workout pulled from a full Pilates class to lengthen and strengthen without getting up off the ground! Remember, every bit counts!
Okay, I know this category is 'Health I A Sec', and this is certainly a bit longer-- BUT 30 minutes out of a 24-hour day is not much, and this workout will leave you with heart pumping and legs fired up!
You don't need to spend an hour+ each day working out to see results. Nope. Advanced Body Weight Cardio Express *Lower Body Focus*
NOTES:
MOVE. SAFELY. ^our key points for this workout. I don't explain that much here, this is a follow-along. I'm excited you are joining me! At your own pace, body weight only, advanced lower body/cardio bootcamp. If you are a 'beginner', you can absolutely do this! But, you will need to modify as much as desired....not sure how to change a specific exercise? Fill in with something of your choosing. This workout isn't so much about what exercise you are doing at a given time-- it's that you are here and moving. Safely of course! FORM and LISTENING to your body.. Change things as needed, breathe, step touch or march in place at any time. Check your area so you don't hit anything :) If you don't have much room, just keep everything more contained. More fitness videos? : Everything at your own risk. Not all exercises are suitable for everyone. Exercise can be dangerous and can result in personal injury. Any injury sustained from this video or others is solely the responsibility of the exerciser. Kate Cherichello disclaims any liability from injury sustained from the use of posted videos and exercises. It is recommended to consult a physician before beginning any training program. Exercises to help strengthen your back. The video is a speed-through of a series you can do at home with no weights. Do them slowly and with control, be safe. Questions? Reach out!
Things to remember: -always breathing throughout the exercises -form and safety are key, keep these slow and controlled. -squeeze your glutes (also can think of pressing hip bones toward ground) as you lift chest in these exercises -notice your head- neck in line with spin (eyes downward) -don't push too much! be nice to your back, help it don't hurt it. these won't be the most intense exercises you ever do, but they are important and powerful for your back!
To help you work your upper body w no weights: Push-Up Variations
-Narrow -Wide (hits the chest harder) -Diamond (hits the triceps harder) -Staggered How many? Well, you have options-- 1. Do one of each in a row, until you just can't do anymore. "to fatigue" 2. Do 10 of each, 2 times through 3. Pick one, do all you can for 30 seconds. Rest. Repeat (once or twice more). 4. Do 10 at various times through the day Shake out those arms before and after! Do you have other favorite variations?
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