Mind-body connection

Feb 03 2024

Allow the Process to Change You: Why Discomfort Leads to Growth

Click on the image to watch the video.

We’ve all heard the saying:

“Doing the same thing over and over and expecting different results is insanity.”

We know it logically. But most people don’t feel it deep enough to change. And that lack of internal understanding sabotages their progress before it even starts.

Let’s talk about why this happens—and what you can do instead.

The Fear Wall That Stops Real Change

As a SomaTherapist and SomaTrainer, I’ve worked with people for decades to help them overcome pain and build stronger, more balanced bodies. But I can often tell early on who’s going to succeed and who’s going to give up.

Those who succeed?
They’re open. They might feel the same fear and discomfort, but they don’t shut down. They let the process unfold.

Those who don’t?
They put up walls. They fear being uncomfortable, not understanding everything right away, and not feeling “safe” in uncertainty. That fear hijacks their ability to learn, grow, and trust their bodies. And it keeps them stuck.

Discomfort Is Part of the Path

Growth requires stress. Not too much—but definitely not zero.

Whether you’re pursuing a career, healing your body, or learning something new, you’ll go through moments of frustration and uncertainty. That’s the cost of real transformation.

Take my own story:
When I first experienced this work, it was hard. I felt it in unfamiliar places, and it was uncomfortable. But I let the process reshape me—physically, emotionally, and mentally.

The discomfort of staying stuck was worse than the discomfort of moving forward.

Linear Systems vs. Holistic Growth

Most people are used to symptom-based approaches:

Go to a chiropractor for your back
Go to a PT for your shoulder
Try a personal trainer for strength

But the body doesn’t work in isolated parts. It functions holistically.

When I start working with clients using a true osteopathic model, it surprises them. We’re not just addressing the painful spot—they begin moving and strengthening parts of their body they didn’t even know were involved. Tight, dry, and weak areas get activated. And yes—it feels foreign and uncomfortable.

But that discomfort is the signal that change is happening.

If You Don’t Let the Process Change You…

You’ll quit.
And quitting—even if it feels good in the moment—leads to a cycle of:

Relief from stress
Rationalization (“I know what’s best for my body”)
Disappointment when things don’t improve
A lowered threshold for quitting again

Eventually, quitting becomes part of your identity. And that’s a heavy burden to carry.

Your Identity Can Grow—If You Let It

You are more capable than you think. You’re more you than you realize. But that expanded version of you only emerges when you step into stress, growth, and challenge.

When you allow the process to change you—not just physically, but mentally and emotionally—something powerful happens:

You break the cycle.
You become more grounded in your body.
You expand your capacity as a human being.

Final Thought: Life Is Here to Help You Grow

As author Echeart Tolle said:

“Life isn’t here to make you comfortable. It’s here to help you grow.”

Growth comes from allowing, not controlling. From openness, not certainty. The process may not always feel easy—but the rewards are real and lasting.

Your turn: Have you gone through a process that challenged and changed you?
Leave a comment and let me know—I’d love to hear your story.

Building a foundation for a better life.

Find out more @

Jan 16 2024

How to Make and Stick with a Commitment to Health and Wellness

People often ask me how I stay committed to my health and wellness.

Well, first—if I’m being honest—I’m kind of anal-retentive. I like having a plan, following through, and doing the work to keep myself moving forward. 🤪

But the real key?
I treat my health like a relationship.

And just like any relationship, it can’t be one-sided. If all you do is take, take, take… eventually, that relationship falls apart. You have to listen, give, and nurture.

Life is hectic. It’s easy to push your well-being to the bottom of your to-do list. But here’s something I want you to really hear:

👉 It’s not easier to do nothing.
👉 It’s not cheaper in the long run.
👉 And it’s definitely not selfish to take care of yourself.

Your body wants to live the amazing life you envision—but it needs your support to do that. Not pressure. Not punishment. But TLC.

That’s where a lot of people go wrong. They don’t make it a priority until something goes wrong. And when they do? They want results immediately.

But ask yourself this:
What if someone treated YOU like that in a relationship? 💥

Find Your Why

The real secret to lasting commitment starts with a single, powerful question:

What’s your WHY?
Who do you want to become?

Before you figure out what you’re going to do… or where you’re going to do it… or how much it will cost, or how long it will take…
You must first know WHY it matters to you.

That’s what gets you started.
And that’s what keeps you going.

So take a minute—maybe even longer—to reflect. This might come to you right away. Or you may need to journal, meditate, or talk it through with someone you trust.

However it comes, honor it.
This is your foundation.

Because when you know your WHY, you stop bouncing between random workouts and wishful thinking. You stop waiting for someone to come in and “fix” you.

This Is the Path

Yes, it’s still going to take work. You’ll have good days and hard days.

But like Eckhart Tolle says:

“Life is not here to make you happy. It’s here to help you grow.”

And when you choose to walk this empowered path, you will grow. You’ll learn. You’ll stumble. You’ll get up again. And you’ll build a life that’s more meaningful than you ever imagined.

Just take the first step.
Commit to yourself.

Building a foundation for a better life.

Find out more @

Jan 10 2024

Amber SolCore Fitness and Therapy Success

Sometimes, what you’re doing just stops working. For Amber, it took years of yoga, chronic pain, and a sudden breakdown to realize her body needed something different. This is her story—and how SolCore Fitness helped her shift from injury to healing.

When Pain Overrides the Pose

Amber had been practicing yoga since she was 19. It was more than a workout—it was a lifestyle. She loved the wildness, the philosophy, the breath work, and the physicality.

But over time, yoga shifted. The deeper, spiritual practice faded, replaced by fast-paced, athletic movements. Like many, Amber had flexibility—but not mobility or strength. She could move into poses, but her body couldn’t support them.

Eventually, her back gave out.

“It was the day after Thanksgiving. I stepped out of the car and literally couldn’t move. I crawled up the stairs to my mom’s house. It was terrifying.”

That moment wasn’t random. It was the result of years of compensation, strain, and bypassing the body’s needs. Her long-time bodyworker warned her:

“You’re too stretchy. You need real strength.”

Why Yoga Alone Couldn’t Help

Amber loved yoga. But she realized she had been using it to avoid—not address—her deeper structural issues. Like many, she thought movement alone was enough. But flexibility without strength, and effort without direction, only made things worse.

“I didn’t want to bash yoga. But I had to admit—it wasn’t working. My body needed something more holistic, structured, and biomechanically sound.”

Enter SolCore Fitness.

A New Approach: Structured, Subtle, and Demanding

Amber admits it wasn’t easy at first.

SolCore’s program required consistency and re-learning. The exercises were unfamiliar and subtle—but also deeply challenging.

“It was counterintuitive. I had to unlearn how I’d been moving for decades. But the subtlety was powerful. Within six months, I was 75% better.”

Through personalized training and a focus on fascia, mobility, strength, and proprioception, Amber rebuilt her foundation. The back pain lessened. Her posture improved. Her nervous system regulated.

And maybe most importantly, she reclaimed her relationship with her body.

Lasting Changes and a New Way Forward

Amber still has a desk job. She still feels occasional pain. But now she knows how to manage it. She’s no longer dependent on yoga poses to feel “better.”

She’s walking more, doing breathwork, meditating again—and she can sit in silence without discomfort.

“This has helped me return to the real yoga: presence, breath, and awareness. I found a better balance.”

Her advice?

“Don’t wait until things break down. Be willing to change. What worked in your 20s won’t work forever. Find a system that evolves with you.”

Want to Explore a Better Path for Your Body?

Amber’s story is one of many. At SolCore Fitness & Therapy, we help people get out of pain and into possibility through a method that combines manual therapy, fascia-based training, and deep biomechanical insight.

💬 Curious if it’s right for you? Click here to schedule a free consult.

📄 Want the case study version? Click here to download.

Building a foundation for a better life.

Find out more @

Jan 09 2024

The Hidden Freedom in Habit Change for Long-Term Health

I want to share a liberating paradox that’s brought me (and many of my clients) real peace—and I believe it’ll do the same for you:

Habits give you freedom… even when you “fail” them.

It sounds backwards, but it’s true.

Sometimes skipping a workout, missing a meditation, or veering off your nutrition plan isn’t a failure. It’s part of the natural rhythm of building long-term health.

Life throws curveballs. That’s not a matter of if, but when. What matters most is what happens next.

Do you get stuck in guilt or frustration?
Or do you pick yourself back up, adjust, and keep going?

Because real habit change isn’t about perfection. It’s about steady recommitment.

Progress, Not Perfection: The 80/20 Reality

Let’s stop chasing 100%.

No one hits every goal all the time—and trying to creates burnout. Instead, aim for 80/20.

If you’re making good choices 80% of the time—whether that’s working out, eating well, or taking care of your mind—that’s a massive win. That’s consistency. That’s transformation.

And when you “fall short,” it’s not failure. It’s data.
You can:

Reflect: What threw you off?
Adjust: Can you create a backup plan?
Reconnect: Link new habits to familiar ones, like brushing your teeth.

Every stumble is a chance to refine.

True Habit Change Builds Over Time

We’re so conditioned to chase quick results. But true change—change that lasts—comes slowly, through repetition, grace, and commitment.

If you’re in this for the long haul (and I hope you are), treat your goals like a relationship with your body—not a checklist.

That relationship deserves:

Patience when things don’t go as planned
Support from others when motivation dips
Vision that sees beyond today’s setback

This is a marathon, not a sprint. And yes—you’re allowed to walk parts of it.

Need a Professional Support System?

You don’t have to do this alone.

As a therapist and trainer with 30 years of experience, I’ve helped people build sustainable, science-based programs that work with the body’s design—not against it.

If you’re ready to commit to real, holistic habit change and long-term health, I’d love to help you do it the right way.

👉🏽 Click here to get started with support.

Let’s build something lasting—one habit at a time.

Building a foundation for a better life.

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Jan 02 2024

Why Consistency — Not Just Resolutions — Drives Your Health Goals

Everybody puts so much emphasis on January 1, but if you really want to succeed in the new year, it’s better to think about consistency in health goals — and how learning and adapting will shape your lifestyle over time.

Nothing magical happens at midnight on January 1.

The real change comes from within you.

Think of the year as a long story to live — not just a sprint at the start. If you pin all your hopes on the first few days of January, you’ll miss the bigger picture.

Here’s what will happen over time:

👉🏽 Sometimes you’ll do great
👉🏽 Sometimes you’ll struggle
👉🏽 You might even realize a goal wasn’t what you really wanted
👉🏽 But your consistent behavior will determine your results.

And that last one? It’s the most important.
Consistency in your health goals is what brings real, lasting change.

Start Your Story Strong

A good story needs a good opening. That doesn’t mean intensity — it means clarity, mindset, and small steps. Focus on developing the right mental approach. Tap into your emotions. Set different kinds of goals that can guide you and evolve with you.

Try this:

✅ Reflect on where you were this time last year. What did you learn? How can you build on that?

✅ Make your goals SMART — Specific, Measurable, Achievable, Relevant, and Time-bound.

✅ Prioritize your health and values, not just your weight or aesthetics.

✅ Think about long-term and short-term goals — and how to reward yourself for progress.

✅ Focus on behavior, not just results. Do your best daily — the outcomes will follow.

✅ Keep learning about health, exercise, nutrition, and stress.

✅ Be aware of your emotions, but don’t let them control your actions.

✅ Ask for support — even before you think you need it.

Give Yourself the Whole Year

Start strong, but don’t burn out. You don’t have to fix everything in January.

Use your calendar, revisit your goals, track your progress.
Stay curious. Stay consistent. Keep learning.

That’s how real change happens.

it’s not just working out, it’s building a foundation for a better life.

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Dec 30 2023

Choosing Your Best Life: Embracing Authenticity Over Fear

🌟 Are you tired of living a life dictated by fear and conditioned responses? It’s time to break free and embrace the incredible power of deciding who you want to be! Join us on this transformative journey as we explore the liberating concept of living authentically and crafting your best life on your own terms.

🚀 In this empowering video, we delve into the importance of self-discovery and making choices that align with your true self. Discover the pitfalls of living in a state of fear and how it can hinder personal growth, creativity, and happiness. Let’s dismantle the limiting beliefs that hold us back and replace them with a mindset focused on authenticity, purpose, and fulfillment.

Click the image to watch the video

Are you tired of living based on fear, routine, and what others expect?
If you’re ready to break free and start choosing your best life, this is your moment.

Living authentically isn’t just a trendy phrase — it’s a radical shift away from fear-based decisions and toward self-guided purpose.

Stop Reacting, Start Choosing

Most people set goals or make life changes based on what they don’t want.
They react to pain, disappointment, or fear — and think they’re acting on instinct.

But instinct isn’t the same as reaction.
Reaction is often conditioned — shaped by years of beliefs, emotions, and expectations that don’t truly belong to you.

So instead of chasing outcomes or falling for the latest fix, pause.

Ask yourself:
Who do I want to be? Why?
That’s where true transformation begins.

Fear-Based Goals Lead to Nowhere

You might not even realize how many of your goals are fear-driven.
Fear of failure. Fear of being stuck. Fear of how you look or how others see you.

And when you act from that space, the results rarely stick.

You’re not learning or evolving — you’re bouncing between reactions.

But when you focus on who you want to be, you begin to make decisions with clarity. You become proactive — not just busy.

Define the Life You Want

Take a breath. Slow down.
This isn’t about solving everything overnight. It’s about aligning your life with who you truly are.

✅ Reflect: What do you really want — and why?
✅ Write it down without judgment.
✅ Stay curious — this isn’t a test.
✅ Walk in nature. Meditate. Journal.
✅ Begin with connection, not comparison.

From that place of self-connection, it becomes easier to identify tools and support that truly serve you. Not because someone promised a quick fix — but because you’ve defined your path first.

This Is Your Process

Choosing your best life isn’t about having all the answers.

It’s about being an active participant in your own journey.
It’s about learning, adjusting, and staying grounded in what you believe matters.

And most importantly: It’s about starting.

Wherever you are, begin now.
Your next step doesn’t have to be perfect — just aligned.

You’re not here to live on autopilot.
You’re here to choose. Every single day.

Request A Free Consultation Here

it’s not just working out, it’s building a foundation for a better life.

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Dec 21 2023

Embracing Change: Flow with the Seasons of Life

“𝑇𝑜 𝑒𝑣𝑒𝑟𝑦𝑡ℎ𝑖𝑛𝑔 𝑡𝑢𝑟𝑛, 𝑡𝑢𝑟𝑛, 𝑡𝑢𝑟𝑛… 𝑇ℎ𝑒𝑟𝑒 𝑖𝑠 𝑎 𝑠𝑒𝑎𝑠𝑜𝑛, 𝑡𝑢𝑟𝑛, 𝑡𝑢𝑟𝑛, 𝑡𝑢𝑟𝑛… 𝐴𝑛𝑑 𝑎 𝑡𝑖𝑚𝑒 𝑡𝑜 𝑒𝑣𝑒𝑟𝑦 𝑝𝑢𝑟𝑝𝑜𝑠𝑒 𝑢𝑛𝑑𝑒𝑟 ℎ𝑒𝑎𝑣𝑒𝑛.”

This message has been passed down through centuries—from scripture to song—reminding us of one undeniable truth: change is inevitable.

When we face change in life, it can arrive without warning or emerge from choices we’ve made. But no matter how it comes, resisting it only leads to stress. Embracing change is a more grounded and sustainable approach.

Let’s flip the script.

What if you saw change like the seasons? Predictable in rhythm, rich in meaning, and always in motion.

Spring brings growth. Summer surges with energy. Fall invites reflection. Winter offers restoration.

Nature thrives on change—and so can we.

Change Is Natural, Just Like Movement

Your body, like nature, is designed for change and motion. Whether you’re building strength, healing, or adjusting your habits, the internal seasons of your body are always shifting.

If you’re not mentally and emotionally grounded, that constant flux can make you feel off balance—like life is happening to you.
But when you’re rooted in awareness, embracing change becomes a powerful strategy for health and happiness.

At SolCore Fitness, we build programs that reflect this natural rhythm. Training and therapy are not static—they evolve with your body’s needs.

Let Change Fuel Your Growth

If you learn to move with life’s seasons, you’ll find space to reflect, adapt, and grow. You’ll be less likely to fall into victimhood and more likely to respond from a place of confidence and trust.

Feel gratitude for what’s passing
Get curious about what’s coming
Accept what is, while shaping what’s next

It’s a mindset that supports everything from physical transformation to emotional resilience.

Embrace change with love, humility, and clarity.
Let life’s rhythm guide you—because you’re not here to resist the seasons.

You’re here to move with them.

Building a foundation for a better life.

Find out more @

Dec 18 2023

Self-Love Promotes Physical Transformation ❤️

When you’re feeling good about yourself, chances are your healthy habits follow—and so does your appearance.

And here’s the best part: when you’re consistent with your workouts and on point with your meals, your self-love and physical transformation reinforce each other. The more love you give your body, the stronger you feel—and the better you look.

Self-Love Isn’t Just Movement—It’s Intention

Self-love in your workouts doesn’t mean you’re just staying active.
It means you’re showing up for your body with care, focus, and commitment.

You’re not just moving—you’re giving your body what it specifically needs.

That means working on the difficult areas—the ones that are:

Weak
Tight
Turned off
Lacking mobility

Whether you’re using segmental strengthening to activate weak muscles or myofascial stretching to release deep restrictions, you’re creating transformation from the inside out.

When You Give, Your Body Gives Back

When you love your body enough to meet its unique needs, it rewards you.
You can keep up with the activities that bring joy and fulfillment—whether that’s dancing, hiking, lifting, or simply feeling great moving through life.

How awesome is that?

It’s a never-ending circle:

Self-love leads to action
Action leads to transformation
Transformation builds confidence and more self-love

Inside-Out Change Is Real

Have you felt it yet?

That incredible feeling when you do the work—emotionally and physically—and your body responds.

You feel better. You look better.
And you want to keep going.

And if you haven’t experienced this yet, trust me: you will.
With a program that’s specific, supportive, and designed for real-life needs—like we offer in our personal training and therapy—you’ll build habits that sustain your progress and deepen your connection to your body.

If you’d like help discovering what your body needs, reach out anytime.
This journey is yours—and I’m here to support it.

it’s not just working out, it’s building a foundation for a better life.

Find out more @

Dec 08 2023

Heal Your Emotional State to Heal Your Body

You’ve got the basic equation down: A healthy body involves a bit of math—exercise, nutrition, rest, hydration, and recovery.

If you move your body in a lot of different ways, eat food that works for you, stay hydrated, sleep well, and keep up with your weakest links using specific exercises or treatments, then you’re on the path to a long, strong, and happy life.

Simple enough. But…

There’s another piece of the puzzle you can’t ignore: Your emotional state.

Emotional Health and Fitness Go Hand in Hand

When you’re stressed, sad, overwhelmed, or mentally drained, your physical progress slows down.
It becomes harder to follow your program—even when it’s working.
Your body responds to emotional stress just like physical stress: with tightness, inflammation, fatigue, and discomfort.

So let’s tackle this piece of the puzzle directly.

Spot Your Triggers

Not getting along with someone? Work deadlines piling up?
Kids pushing your last nerve?

You know what pushes your buttons. And when you do, you can pause before acting on impulse or falling into the all-or-nothing trap.

Move It to Shift It

Physical activity is a great tool for managing emotional stress.
Even something as simple as a short walk or a stretch session can help.
Pair your workouts with other practices like meditation or journaling to shift emotional momentum.

If you train with us at SolCore Fitness, we often incorporate movement as a nervous system reset—not just physical training.

Keep Track of Patterns

Try using a workout journal—not just for your reps or routines, but for how you feel.
Log your mood before and after sessions. You’ll start to see the emotional health and fitness connection in action.

Choose Balance Over Burnout

Don’t chase perfection.
Your journey is about progress and adaptation—not punishment.
If you need a pause, take it. Just don’t let that pause become a hiding place.

Programs like our Holistic Nutrition & Healthy Weight plan are built around sustainable habits, not extremes.

Your Body Feels What You Don’t Release

Staying in a loop of unprocessed stress or emotional pain will tighten your fascia, slow recovery, and eventually lead to pain or dysfunction.

The nervous system governs how the body heals—and your emotional input directly shapes how that system responds.
By calming and balancing your nervous system, you create the internal space for your physical goals to take root.

This is core to how we teach osteopathic exercise and therapy.

Ask for Support When You Need It

If your emotions still feel overwhelming, reach out.
There’s no weakness in asking for help.
In fact, support is one of the strongest tools we have for achieving success—both in and out of the gym.

Request A Free Consultation Here

it’s not just working out, it’s building a foundation for a better life.

Find out more @

Nov 29 2023

Exercises That May Be Hurting You More Than Helping

Most people hit the gym or roll out the yoga mat with good intentions. You want to get stronger, feel better, prevent pain, or look a little more like your best self in the mirror. But what you do in the name of “health” doesn’t always lead to health!

I’ve seen it firsthand, time and again. A client comes in, confused—”I’m following the routines I see in magazines, but my knees are getting worse,” or, “My back hurts after yoga, even though everyone tells me it’s supposed to help.” Every time, the problem isn’t willpower or effort. It’s that not all exercises serve all bodies—and real harm can happen when the wrong movements are forced.

Let’s look at two stories. Months back, I worked with a runner—we’ll call him Mike—who started coming to me for knee pain. Mike powered through marathons, even as a swelling lump formed on the inside of his knee. Instead of seeking an expert, he popped painkillers, got a cortisone shot, and ran harder. Finally, when the swelling forced him to limp, he had to stop. What was the core issue? Mike’s running form was repetitively compressing and twisting the knee joint, causing inflammation in the small plica folds. Even a “harmless” strength move he’d copied from a YouTuber—heavy leg extensions—compounded the irritation.

Similarly, another client (a retired teacher, let’s call her Anna) suffered from cervical instability and a family history of heart disease. Yet every morning, driven by her online instructor’s example, she did deep neck stretches, holding headstand-like inversions. For Anna, those movements meant excessive pressure on already weakened joints and arteries, risking severe complications beyond simple soreness.

Why This Happens More Than You Think

Much of our exercise culture is based on “what’s trendy,” passed-down gym routines, or social media demonstration—rarely on what’s safe (or necessary) for each unique body. What’s considered “universal” for mobility or strength can be the wrong fit: knees that collapse on squats when the hips are weak, necks twisted when posture and strength aren’t there, or overly aggressive stretching on hypermobile bodies.

Even experienced practitioners can overlook the subtle signals—mild aches, swelling, post-exercise tension—mistaking them for harmless “burn.” But these warning lights, if not addressed, evolve into bigger problems: torn ligaments, chronic pain, headaches, or even heart issues.

How to Tell What’s Good for You

Rule #1: Pain or persistent discomfort is never just “normal.” It’s your body’s alarm system. The deeper lesson: what’s safe is deeply individual.

A movement pattern that helps one person might wear down someone else. For example:

Forward bends can compress discs if you have lumbar instability.
Ballistic stretching can provoke nerve irritation or muscle tears, especially in tight, repetitive movers.
Holding inversions like shoulder-stands for “neuro health” can cut off nerve or blood supply in folks with vascular conditions.

This is where assessment and biomechanical knowledge come in. A movement has to be good for your body—not just popular.

What You Can Do Right Now

Get a simple movement screen (with a professional) before radically changing your exercise routine.
Pay attention: Is pain local, referred, sharp, or persistent? Don’t “tough it out.”
Adjust—there’s always a modification or alternative.
Track swelling, redness, or loss of mobility (in the knees, neck, spine, shoulders) as early warnings.
Never ignore contraindications—e.g., family heart disease, joint instability, history of injury—or push them under the rug.

Why Osteopathic Manual Therapy Makes a Difference

What sets apart a specialist in Osteopathic Manual Therapy? This practice combines precise movement assessments and hands-on techniques to restore healthy function, not just build muscle. An osteopathically trained expert will look at joint integrity, soft-tissue balance, posture, and how everything connects—from ankles to neck. They target root causes: subtle imbalances that, if left unchecked, turn into the big injuries nobody wants.

When you work with a pro, you learn the “why” behind each adjustment, which exercises really promote health, and—most importantly—what you personally should avoid. It’s about proactive support, not reactive “fixes” post-injury.

Remember:

Don’t get stuck following what works for someone else.
Know your structure. Modify based on your body’s signals.
Prevention is always less painful—and cheaper—than correction.

Ready to ensure your fitness actually supports your health? Start by exploring the difference with genuine osteopathic manual therapy, and get a tailored map for your body, not a generic chart.

Find out more @

Request A Free Consultation Here

Request A Free Consultation Here

Ready to feel  stronger and pain free?

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