WILDCAT EDITION CAMPUS RECREATION
FALL 2018
CAMPUS HEALTH
WHAT’S INSIDE: 5 Stress Secrets No One Told You ........B1 6 Ways You’re Probably Sleeping Wrong.....................................B2 Benefits of Weight Lifting .....................B2 The Best Workout Program..................B3 Social Media: What’s In It For Me........B3 Get Out of the Gym Rut With Swimming.....................................B4 Yoga for the Busy Student ....................B5 RX Safely ................................................B5 Why Breakfast Is Kind Of A Big Deal ....B6 Stay Hydrated During Workouts ..........B6 Red Cup: Caught On Campus WIth Alcohol..........................................B7 Help! I Need Some New Friends ..........B8 5 Ways to Avoid Injury While Working Out ...............................B9 3 Exercises to Add to Your Workout Routine..........................B10 SexTalk: Healthy Relationships.............B11
LIVING WILD! FALL 2018 WILDCAT EDITION
Editor: Carrie Johnson Art Direction: Andrew J. Maghielse Layout Design: Cynthia M. Callahan
FOR MORE LIVING WILD! VISIT: health.arizona.edu/living-wild-e-magazine
CAMPUS HEALTH • CAMPUS REC
5 STReSS SecReTS
fear/threat perceived. Think about when you go on a first date, ride a roller coaster, gear up for a big game, etc. Our bodies go into flight or fight (stress response) where the heart beats faster, breath quickens, muscles tighten, etc.
No One Told You By Carrie Johnson, MEd, CHES, Health Educator, Senior
3. Our bodies give us clues that we’re stressed. Common clues over time include: increased irritability, getting sick, trouble sleeping, back/neck pain, digestive problems, and increased blood pressure.
4. It is possible to minimize stress’ impact.
1. Stress is your body’s response to a situation. Ever wonder why public speaking, driving, or taking a test stresses out some people but not others? Whether or not you get stressed depends on how your brain perceives/interprets a situation. Is it perceived as a threat,
or a challenge you can overcome? The answer to this question can change your stress response.
2. Not all stress is bad. Good stress (called eustress) is beneficial to us. It’s the feeling of excitement we get when there is no
Healthy coping skills are key to managing stress. Try relaxation techniques, physical activity, social support, mindfulness, deep breathing, time management, and/or taking a break and doing something you enjoy.
5. It’s ok to ask for help. Sometimes the amount of stress we experience becomes overwhelming. When that happens, ask for help. There’s support for you right here on campus. Walk-in or call Counseling & Psych Services at (520) 621-3334.
6
B2 • Living Wild!
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Wednesday, October 17-Tuesday, October 23, 2018
Ways
You’re Probably Sleeping Wrong By david salafsky, MPH, Director Health Promotion
less (and there’s a good chance you are) you need to build more sleep time into your schedule.
It used to be that when you were tired, you went to bed. What could be easier than that? Well, apparently killing time in the bottomless content of our phones, Snapchat, and Netflix. Think about this: right now, there are more reasons to stay up and swipe than ever before.
Here are 6 ways you’re probably sleeping wrong – and what you can do about it, starting tonight:
2) Inconsistency. If you have different bed and wake times throughout the week, that irregularity plays havoc with your sleep schedule. Go to bed and wake up at roughly the same time, every day of the week. Sound hard? Not compared to studying, working, and playing without enough quality sleep.
1) Less is less. Most of us need 7-9 hours each night. If you are getting
3) Bringing your phone to bed. Need we say more?
That’s a problem because there are too many aspects of our health that depend on getting enough good quality sleep.
4) Using an alarm to wake up. It seems crazy, but if you are getting enough sleep, you won’t need to set a morning alarm on your phone. Pro-tip: try this on weekends first. 5) Long naps. If you wake from a nap wondering what day (or year) it is, you’re napping too long. Short power naps (10 min.) are best, but are not a substitute for getting enough sleep at night. 6) Treating sleep as a luxury. Sorry, but sleep is kind of a big deal. Treat it as such and you will reap its rewards: better health, better mood, and better focus. Can Snapchat do that?
Benefits of
Weight Lifting
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By Hayley Halkovic, Fitness Intern, Campus Recreation Many people think that physical activity only includes aerobic activity, like running, biking, or swimming; however, anaerobic activity, such as weight lifting, is just as important to a person for the overall balance of physical health. Many individuals who are new to the fitness world might believe that strength training is only for the more experienced athletes, but this is not true. Not only does weight lifting build lean muscle, it has many other health benefits to improve one’s overall well-being. Some of these benefits include:
HEALtH:
• Lowers risk of cardiovascular disease, breast cancer, and osteoporosis. • Lowers high blood pressure, PMS symptoms, stress, and anxiety.
FLEXiBiLitY:
• Through the different ranges of motion, weight lifting can improve overall flexibility, which reduces the risk of muscle pulls and strains.
stRENGtH:
• Increases muscle strength, power, endurance, and overall strength.
BOdY COMPOsitiON:
• Weight lifting increases metabolism, which means you will burn more calories when at rest. • Reduces body fat; even though you might be the same weight, you will have less body fat and more muscle. There are countless benefits of weight lifting and contrary to popular belief, if one lifts weights, they will not resemble The Hulk. Instead, they will be mentally, physically, and emotionally stronger. So what are you waiting for? Go lift!
Wednesday, October 17-Tuesday, October 23, 2018
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Living Wild! • B3
The
Best
Workout Program By Nathan Englert, Personal Trainer and Group Fitness Instructor, Fitness and Wellness
When someone enters a gym, that person normally sees a variety of exercises people are performing. This can often times bring up a question in people’s minds: What is the best workout program? The simple answer is that there is not a single exercise program that best suits everyone. Everyone is different, people have different goals, different capabilities, and enjoy different activities. The first aspect of a successful exercise program is adherence, the willingness and capability of doing the program. If the program you are following is fun, then exercise turns into something you want
to do rather than just a chore. Find exercises such as swimming, yoga and hiking that you enjoy and stick to it! Another crucial part of success is prioritizing exercise in your schedule. If exercise does not have a dedicated spot in your schedule, working out becomes easier to put off. How much time should you dedicate to exercise? The 2008 Physical Activity Guidelines for Americans recommends at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week, along with resistance training for all of the major muscle groups two or more days a week.
Social Media: What’s In It For Me? By Lee Ann Hamilton, MA, CHES, Assistant Director Health Promotion
How do you feel after scrolling though Instagram, Snapchat, or Facebook? It may depend on your self-awareness and the reasons you view certain platforms/apps. When you use social media as a tool to build or strengthen connections with others, you will likely feel more positive about yourself and the world around you. Most people are happy seeing photos of their friends’ amazing adventures and successes. And, getting “likes” in your notifications can release dopamine, the brain chemical, which gives you a physical/mental lift! However, if you use social media as a measuring stick, it may create feelings of envy and lower self-esteem. You might fall into the trap of comparing yourself to others and assume that everyone else is better off than you (even though it’s a faulty assumption). In one study, people who spent the most time on Face-
book, felt WORSE after using it. Reality check: People post the best stuff that happened that day or week. What you see on social media is often carefully crafted, staged, filtered, and edited to look GREAT! #blessed For most of us, real day-to-day life is often dull, repetitious, and frustrating. #thestruggleisreal Remind yourself that the posts and photos you see are usually highlights. Few people post images of the drudgery and disappointments of daily life. If you find yourself feeling worse after looking at your “go to” platform (and you’re not alone if you do) you would be wise to limit your time on it. Put the phone (or computer lid) down. Walk away! Find ways to foster good feelings: reading, yoga, nature, music, shared meals, exercise, or hanging out with friends (in person)! Chances are, you’ll “LIKE” it!
B4 • Living Wild!
Wednesday, October 17-Tuesday, October 23, 2018
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Get Out of the Gym Rut DO YOU HAVE ASTHMA? DO YOU HAVE SYMPTOMS LIKE A COUGH OR WHEEZE?
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Swimming By Jaclyn Pryor, Program Coordinator, Aquatics
Sick of going to the gym? Tired of scheduling separate arm and leg days? Want a fun way to stay active? Known for its total body benefits, swimming offers head to toe strength building and cardiovascular endurance training. The four competitive strokes, freestyle, backstroke, breaststroke and butterfly, each offer different areas of muscle focus. So, the next time you’re planning a workout, consider the low impact benefits of swimming.
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New to swimming? No worries, any time is the right time to learn to swim; join an adult swim class to get technical skill training. Campus Rec offers adult swim lessons geared towards beginners, intermediate and advanced swimmers. Plus the Campus Rec pool is open year round and heated in the winter! Get started with this beginner workout or stop by the Campus Rec lifeguard office for other pre-made laminated swim sets to keep you going.
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OR DO YOU WAKE UP AT NIGHT WITH SYMPTOMS?
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Wednesday, October 17-Tuesday, October 23, 2018
Living Wild! • B5
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
for the
By Campus Recreation staff
As a student, it can be easy to get bogged down in the school grind and not take the necessary time to relax and unwind from your crazy schedule. Although yoga is great for improving flexibility, balance, and strength, it can also improve your posture, increase your blood flow, boost your immunity, regulate your adrenal glands, and help you focus and sleep better! If you find yourself crunched for time but still needing to relax and unwind between classes and group project meetings, give these quick yoga poses a try.
PIGEON
This move helps to counteract the tight hips we get from sitting throughout the day. This stretch should be felt on the outside of the hip of the leg that is in front. Keeping hips level, lower your upper body towards the floor to deepen the stretch. As with any yoga practice, much of the benefit comes from focusing on your
breathing. So throughout all of these poses, be sure to pay attention to your inhales and exhales making them slow and controlled. Deep, focused breathing helps to increase your vital energy and calm your nervous system.
For a full yoga experience, check out the many yoga offerings at Campus Rec!
By teresa sosa, CHES, MPH Here are some tips to RxSafely: • aSK the Campus Health Pharmacy if you have questions regarding your medication (OTC or prescription): patient education is always free!
DOWNWARD DOG This pose will release tension through the backs of the legs and increase blood flow to your brain. Make sure your hips lift towards the sky and you push evenly through both hands. Try bending one knee at a time to deepen the stretch on the other leg. Continue to switch as if marching your feet.
• TaKe your medications as prescribed. Do not share prescription medications with others – this can have unintended consequences (such as overdose), and is illegal. • diSpoSe of expired, unwanted or unused medications safely in the Campus Health Pharmacy disposal box – no questions asked! Why RxSafely? When improperly stored or disposed, medications: • flushed in the toilet or dumped down the drain can leach into the water supply, affecting municipal drinking water, seafood or crops. • thrown in the trash can harm children, pets and/or wildlife by accidental poisoning. • in unsecured locations (for example, unlocked medicine cabinets or desk drawers) are prone to misuse or unintentional overdose.
CAT & COW These poses will help mobilize your spine creating an increase in energy. Be sure to keep your knees directly under your hips and your hands directly under your shoulders. Work on creating a deeper curve through your spine each time you switch from cat to cow and back.
We are happy to answer your questions regarding medications, safe disposal practices, and what types/forms of medications are accepted in the Prescription Drop Box. For more information, please visit, or call (520) 621-6516. Meds in the bin, Wildcats for the win!
The Campus Health Pharmacy, located on the ground floor of the Highland Commons Building, is available for your prescription (over 400 available) and over-the-counter (OTC) needs.
B6 • Living Wild!
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Why
Wednesday, October 17-Tuesday, October 23, 2018
Staying HYDRATED During Workouts
Breakfast is kind of
a
BiG deal By sarah Marrs, MS, RDN
We’ve all heard the claim that breakfast is the most important meal of the day, but are you taking it to heart? Here are a few reasons why breakfast is kind of a big deal.
1. It can improve your overall
diet and nutrient intake. Research shows that people who eat breakfast regularly have higher intakes of several important nutrients that many people are lacking, including calcium, potassium, fiber, folate, iron, and vitamin B-12.
2. It may make it easier to
manage your weight. Eating breakfast has been associated with lower body weight and less weight gain over time in adolescents and adults.
3. Eating breakfast can help
regulate appetite and energy levels. One study found that eating at least three meals per day was associated with improved weight control and helped sustain energy throughout the day. Breakfast can also help control appetite and reduce calorie intake later in the day.
4. It can boost brainpower!
Eating breakfast has been linked to improved academic performance and mood.
Before you stock up on Pop-Tarts, remember it’s the type and quality of the foods you eat at breakfast that will help you reap maximum benefit.
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By Amy stalkfleet, Campus Recreation Aquatics
Water plays an integral role in exercise. Our bodies are about 60% water and regulate important functions such as blood flow, nerves, and muscles. Each time you exercise you lose 2-5% of body weight from water loss. Even a small percentage of water weight loss, as experienced during exercise, can have detrimental effects on your body. With 2% loss, you may feel muscle cramp and fatigue. A 5-7% loss causes dry mouth, headache, and dizziness. If you reach 8% loss, you may experience fever, swollen extremities, and need medical attention! So, it’s important to stay hydrated while you’re working out. Keep a refillable water bottle with you and try to drink 16oz. every hour while working out. After a workout, always replenish electrolytes with coconut water or bananas. You can always make drinking water more interesting by adding flavor such as lemon, pineapple, or cucumber. Also, many fruits and vegetables like watermelon, celery, and oranges, are filled with water (just like us!) and will hydrate your body.
Wednesday, October 17-Tuesday, October 23, 2018
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Living Wild! • B7
Red Cup Q&A: What happens if i’m caught on campus with alcohol? It depends... 1) on your age, and 2) who caught you. This is a timely reminder for new students who want to avoid trouble or possible hall eviction. Here’s what you need to know. If you’re under 21 and found with alcohol in your residence hall, you will likely be sanctioned by a Community Director to complete an alcohol education class for violating Housing and Residential Life’s Policies and Procedures for Hall Living. Sanctioning includes a parental notification letter and you will be placed on Deferred License Agreement Cancellation. If you accrue additional violations, you can be evicted from your hall (yet you still have to pay the rent contract for the remainder of the semester). If you fail to complete your sanctions by your deadline, a hold will be placed on your student account, preventing you from registering or changing classes until your sanctions are completed. If you are under 21 and cited by a UAPD officer, you will be referred to the Dean’s Office. The Dean’s Office provides a diversion program for first time student misdemeanor cases in the county court system, meaning you don’t have to go to court as the Dean’s Office will assign your sanctions. This can include a fine, community service hours, and an alcohol education class.
Also, if you are under 21, the Dean’s Office will inform your parents of your violation through the Parental Notification Law of 1999. If you have already completed a UA Diversion program (this is a one-time deal), you will be sanctioned for a violation of the Student Code of Conduct AND will also have to go to court. Double sanctions and costs. If you fail to complete your diversion sanctions by your deadline, the Dean’s Office also places a hold on your student account. If you’re really intoxicated and it’s determined that you need medical assistance (possible alcohol poisoning, for instance), paramedics are called to evaluate you and you could be transported to University Medical Center (where you incur additional ambulance and hospital costs). For more information, you can view the Student Code of Conduct and other FAQ’s at the Dean of Student’s website and The Housing and Residential Life Policies & Procedures for on Campus Living. Red Cup Q&A is written by the Health Promotion staff at uA Campus Health
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B8 • Living Wild!
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Wednesday, October 17-Tuesday, October 23, 2018
Help!
I Need Some New Friends
By Lee Ann Hamilton, MA, CHES, Assistant Director Health Promotion Ever feel annoyed after hanging out with your friends? Do you feel like your friends are bringing you down? Are they “taking” more than “giving”? Many first year students easily make new friends when arriving on campus, only to learn they don’t enjoy their new acquaintances as much as they did at the beginning of UA life. If that’s how you’re feeling, it may be time for you to change directions and make some new connections. But, how? You’ll increase your chances of meeting and making new friends by pushing yourself outside your comfort zone. Make an effort to go to events on campus (athletic events, residence hall events, music recitals, Mall events, free movies, etc.). Get a job on campus. Join a club. Talk to people in your classes. Invite a classmate to grab lunch at the Union. Set up a study group. Go discover the turtle pond! Making the first invitation may seem intimidating, however, it can be the first step to a lasting friendship.
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If you live with your family or live in a house off-campus, it’s more challenging to meet people and will require more energy on your part. Push yourself to try new activities and visit new places on campus. Make it a point to “hang out” on campus for an hour or two, rather than leaving right when classes are over. It’s clear that you aren’t going to meet new people if you stay at home in your room or walk around campus with earbuds in, staring at your phone. Unplug from technology and dare to make meaningful personal connections. It’s what humans crave. Your “future friends” are out there! Look for them wherever you see students: in classes, at jobs, in groups, at events, etc. You have everything to gain and, in the words of the great Wayne Gretzky, hockey player, “You miss 100% of the shots you don’t take.”
5
Wednesday, October 17-Tuesday, October 23, 2018
Ways to Avoid Injury
WHiLE WORKiNG Out
Living Wild! • B9
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
It’s All Happening with
CAMPUS REC DON’T MISS!
FITNESS
Get Active.
Have Fun. • Lighting of “A” Fun 5K, 10/21
• 10% OFF Personal Training in Oct. • 1/2 OFF Group Fitness Pass, Starts 10/12
• IM Season B, LAST CHANCE to Join a Team!
• Stand Up Paddleboard Fit, 10/24 • Stand Up Paddleboard Yoga, 10/29 & 11/7 By delaney Rader, Student Marketing Assistant, Campus Recreation When you’re working out, it is important to keep safety in mind. It’s hard to meet your goals if an injury is holding you back! Avoid these fitness mistakes:
• Military Appreciation Walk, 11/9 • 1/2 OFF Semester Memberships & Lockers
rec.arizona.edu
rec.arizona.edu/fitness-wellness
OUTDOOR REC
AQUATICS
1. iMPROPER tECHNiQuE. Have a skilled professional show you the ropes before trying that new machine or exercise.
2. tOO MuCH WEiGHt.
Be Well.
Know your limits and only push them when you’re ready.
3. sKiPPiNG WARM-uPs. Don’t forget
to spend 5-10 minutes pre-workout doing some light cardio to get your muscles ready to go.
4. NOt stREtCHiNG.
After your warm-up and again after your workout, make sure to stretch out muscles to help prevent strains and minimize soreness.
5. BAd sPOttiNG. For lifts
like squat and bench press, you need to have a spotter in case you miss a rep.
• Lifeguard Training, 11/3-4, 11/10-11 • CPR & First Aid Certification, 11/3 or 12/1 • Lifeguard Review, 11/17-18
rec.arizona.edu/aquatics
rec.arizona.edu @UACampusRec
Live Healthy. • Mountain Biking Sedona, 10/26-28 • Wilderness Contemplative Hike, 11/3 • Black Canyon Canoeing, 11/9 • Grand Canyon Camp & Hike, 11/10 • Thanksgiving Lake Powell Kayaking • Joshua Tree Bouldering Trip, 12/15
rec.arizona.edu/outdoor-rec
Campus Recreation E. 6th Street & Highland 520-621-8702
3 Exercises
B10 • Living Wild!
Wednesday, October 17-Tuesday, October 23, 2018
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
to Add
to Your Workout Routine
By Jenny Kuzmic, former Fitness Coordinator, Campus Recreation The following movements are great additions to any workout routine. They focus on muscle groups that assist with building a strong base of support and improving posture. Try adding one or more to your next workout!
Glute Bridge
Band Pull Aparts
Dead Bug
1. Glute Bridge
The gluteus maximus muscles are strong, but are typically underengaged causing weakness, and potentially low back pain. Use this movement to learn how to truly activate your glutes!
Lie on back pressing heels into the floor. Lift hips off floor focusing on squeezing through the glutes. Return hips to floor and repeat.
2. Band Pull Aparts
With so much forward movement engrained in our days, it is important to perform movements to counteract this pattern. Band Pull Aparts will strengthen the upper back reminding you to keep your shoulders in a neutral position (instead of rounded forward) throughout the day. Firmly grasp band in each hand at shoulder height. Pull hands apart while squeezing shoulder blades together. Control the release as hands come back together and repeat.
3. Dead Bug
This move will work the transverse abdominis. This is the deepest layer of the core and is integral in maintaining good posture. Begin laying on your back with your lower back flat against the floor. Bring feet off the floor to create a 90 degree angle at the hips and knees. Extend arms up over chest. Extend left leg and right arm keeping low back pressed into the floor throughout the movement. Return to start and repeat on other side.
T O H ! S u l f e h U t t L o F ...n
e h t t ge
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WALK-IN AT CAMPUS HEALTH!
Mon, Tues, Thurs, Fri: 8AM-4:30PM Wednesdays: 9AM-4:30PM
★ The Immunizations Clinic is located on the 1st floor in Sports Medicine.
Flu shots are covered by most insurance plans. ($27 without insurance) BURSAR’S ACCEPTED FOR CURRENT STUDENTS • HEALTH.ARIZONA.EDU
Wednesday, October 17-Tuesday, October 23, 2018
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Get Social –WITH –
–WITH –
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Everything health and wellness!
Get active. Live healthy. Be well.
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Watch fun and helpful videos and be the first to know about special events, win prizes, and more!
answers to your ques ons about sex and rela onships
Q: How do you build a healthy relationship? Great question! Building a healthy relationship is probably one of life’s biggest challenges, but the rewards are both defining and enduring. Clearly, there is no one way to make a relationship work, but they do share some common elements. We’ve all heard that trust and communication are essential, but the real key is finding everyday ways to establish and reinforce these connections with your partner. Think about how you convey your appreciation for each other in small acts – you may be surprised by how much they say. A good relationship isn’t always a bowl of cherries, nor is it predictably easy. Disagreements are inevitable, so learning to effectively address and resolve conflict is as important as sharing in the good times. And speaking of sharing, remember that interaction is a two-way street that requires both individuals to contribute. Give and take should refer to your sense of
compromise, not the roles you adopt in the relationship. Also, try to keep things realistic with plenty of humor. Relationships that thrive tend to be based on downto-earth expectations, not fairy tale myths. Your friend or significant other may not always be able to read your mind, fulfill your dreams, or constantly make you happy. Research tells us that having healthy relationships, both amorous and platonic, is good for our health. People with meaningful partnerships tend to have better support networks, which enrich our lives, and may even help us live longer. The UA Campus Health Service’s Oasis Program Against Sexual Assault and Relationship Violence provides a variety of resources to students of all genders who are impacted by sexual assault, relationship violence, and stalking. Call (520) 626-2051 for more info.
SexTalk is written by the Health Promotion staff at UA Campus Health
Living Wild! • B11
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B12 • Living Wild!
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Wednesday, October 17-Tuesday, October 23, 2018
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THURSDAY, OCTOBER 18TH, 2018 • 3-5PM HIGHLAND COMMONS COURTYARD Refreshments • Photo Booth • Music • Remarks at 3:30PM
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