SMASH Fitness

10/09/2020

𝘞𝘩𝘢𝘵'𝘴 𝘧𝘰𝘳 𝘥𝘪𝘯𝘯𝘦𝘳??⁣
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𝘐𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦𝘯'𝘵 𝘵𝘳𝘪𝘦𝘥 𝘢𝘯𝘺 𝘳𝘦𝘤𝘪𝘱𝘦𝘴 𝘧𝘳𝘰𝘮 𝘚𝘬𝘪𝘯𝘯𝘺𝘵𝘢𝘴𝘵𝘦 𝘺𝘦𝘵, 𝘨𝘦𝘵 𝘰𝘯 𝘪𝘵!⁣
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𝘛𝘩𝘪𝘴 𝘪𝘴 𝘮𝘺 𝘯𝘦𝘸 𝘧𝘢𝘷𝘦: 𝘉𝘢𝘬𝘦𝘥 𝘊𝘩𝘪𝘤𝘬𝘦𝘯 𝘊𝘰𝘳𝘥𝘰𝘯 𝘉𝘭𝘦𝘶! 𝘌𝘷𝘦𝘯 𝘶𝘴𝘪𝘯𝘨 𝘭𝘰𝘸-𝘧𝘢𝘵 𝘢𝘯𝘥 𝘨𝘭𝘶𝘵𝘦𝘯-𝘧𝘳𝘦𝘦 𝘪𝘯𝘨𝘳𝘦𝘥𝘪𝘦𝘯𝘵𝘴, 𝘵𝘩𝘪𝘴 𝘪𝘴 𝘈𝘔𝘈𝘡𝘐𝘕𝘎!! ⁣
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𝘞𝘩𝘢𝘵 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘩𝘢𝘷𝘪𝘯𝘨 𝘧𝘰𝘳 𝘥𝘪𝘯𝘯𝘦𝘳 𝘵𝘰𝘯𝘪𝘨𝘩𝘵?

10/06/2020

One of my new obsessions!! 🍌🍌⁠
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If you like banana cake or banana bread, you'll love these healthy banana donuts!! (Your body will love them too at under 100 calories each! 😎)⁠
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Get all my donut recipes for free in my bio link!

09/29/2020

𝘛𝘩𝘦 𝘋𝘦𝘱𝘳𝘦𝘴𝘴𝘪𝘰𝘯 𝘩𝘢𝘴 𝘣𝘦𝘦𝘯 𝘳𝘦𝘢𝘭!!⁣⁠ 😩
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𝘚𝘰𝘮𝘦𝘵𝘪𝘮𝘦𝘴 𝘪𝘵 𝘨𝘦𝘵𝘴 𝘴𝘰 𝘳𝘦𝘢𝘭, 𝘪𝘵 𝘴𝘩𝘰𝘶𝘭𝘥 𝘩𝘢𝘷𝘦 𝘪𝘵𝘴 𝘰𝘸𝘯 𝘯𝘢𝘮𝘦...𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘭𝘪𝘬𝘦 "𝘈𝘳𝘯𝘰𝘭𝘥".⁠ 🤔
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𝘈𝘯𝘺𝘸𝘢𝘺, 𝘈𝘳𝘯𝘰𝘭𝘥 𝘸𝘢𝘴 𝘥𝘳𝘪𝘷𝘪𝘯𝘨 𝘮𝘦 𝘯𝘶𝘵𝘴 𝘵𝘩𝘪𝘴 𝘱𝘢𝘴𝘵 𝘸𝘦𝘦𝘬. 𝘋𝘳𝘢𝘨𝘨𝘪𝘯𝘨 𝘮𝘦 𝘥𝘰𝘸𝘯, 𝘵𝘪𝘳𝘪𝘯𝘨 𝘮𝘦 𝘰𝘶𝘵, 𝘴𝘶𝘤𝘬𝘪𝘯𝘨 𝘢𝘭𝘭 𝘰𝘧 𝘵𝘩𝘦 𝘭𝘪𝘧𝘦 𝘰𝘶𝘵 𝘰𝘧 𝘮𝘦! 𝘚𝘰𝘮𝘦 𝘥𝘢𝘺𝘴 𝘩𝘦 𝘪𝘴 𝘴𝘰 𝘴𝘮𝘰𝘵𝘩𝘦𝘳𝘪𝘯𝘨 𝘵𝘩𝘢𝘵 𝘩𝘦 𝘧𝘦𝘦𝘭𝘴 𝘭𝘪𝘬𝘦 𝘢 𝘸𝘦𝘪𝘨𝘩𝘵𝘦𝘥 𝘣𝘭𝘢𝘯𝘬𝘦𝘵.⁣⁠ 🛌
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𝘐𝘧 𝘺𝘰𝘶 𝘢𝘭𝘴𝘰 𝘴𝘶𝘧𝘧𝘦𝘳 𝘧𝘳𝘰𝘮 𝘈𝘳𝘯𝘰𝘭𝘥, 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸 𝘵𝘩𝘢𝘵 𝘵𝘩𝘦𝘳𝘦 𝘤𝘢𝘯 𝘣𝘦 𝘥𝘢𝘺𝘴 𝘰𝘳 𝘸𝘦𝘦𝘬𝘴 𝘰𝘧 𝘥𝘢𝘳𝘬𝘯𝘦𝘴𝘴 𝘢𝘯𝘥 𝘩𝘦𝘢𝘷𝘪𝘯𝘦𝘴𝘴. 𝘐𝘵 𝘤𝘢𝘯 𝘵𝘢𝘬𝘦 𝘨𝘳𝘦𝘢𝘵 𝘦𝘧𝘧𝘰𝘳𝘵𝘴 𝘵𝘰 𝘤𝘰𝘮𝘱𝘭𝘦𝘵𝘦 𝘵𝘢𝘴𝘬𝘴.⁣⁠
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𝘚𝘰 𝘥𝘢𝘺𝘴 𝘭𝘪𝘬𝘦 𝘭𝘢𝘴𝘵 𝘸𝘦𝘦𝘬, 𝘵𝘩𝘪𝘴 𝘪𝘴 𝘸𝘩𝘢𝘵 𝘐 𝘥𝘰 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘤𝘩𝘶𝘨𝘨𝘪𝘯𝘨 𝘢𝘭𝘰𝘯𝘨:⁣⁠
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𝟷. 𝘚𝘢𝘺 𝟹 𝘵𝘩𝘪𝘯𝘨𝘴 𝘐'𝘮 𝘨𝘳𝘢𝘵𝘦𝘧𝘶𝘭 𝘧𝘰𝘳, 𝘢𝘵 𝘭𝘦𝘢𝘴𝘵 𝟻 𝘢𝘧𝘧𝘪𝘳𝘮𝘢𝘵𝘪𝘰𝘯𝘴, 𝘢𝘯𝘥 𝘢 𝘱𝘳𝘢𝘺𝘦𝘳 𝘦𝘢𝘤𝘩 𝘮𝘰𝘳𝘯𝘪𝘯𝘨.⁣⁠ 🙏
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𝟸. 𝘗𝘳𝘦𝘴𝘴 𝘱𝘭𝘢𝘺 𝘰𝘯 𝘮𝘺 𝘸𝘰𝘳𝘬𝘰𝘶𝘵...𝘕𝘰 𝘔𝘢𝘵𝘵𝘦𝘳 𝘞𝘩𝘢𝘵! 𝘌𝘷𝘦𝘯 𝘪𝘧 𝘮𝘺 𝘣𝘰𝘥𝘺 𝘥𝘰𝘦𝘴 𝘯𝘰𝘵 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘮𝘰𝘷𝘦, 𝘐 𝘱𝘶𝘴𝘩 𝘱𝘭𝘢𝘺 𝘢𝘯𝘥 𝘥𝘰 𝘸𝘩𝘢𝘵 𝘐 𝘤𝘢𝘯. ⁣⁠🏋️‍♀️
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𝟹. 𝘋𝘰 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘯𝘦𝘸 𝘰𝘳 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵, 𝘭𝘪𝘬𝘦 𝘴𝘵𝘢𝘳𝘵 𝘢 𝘯𝘦𝘸 𝘮𝘢𝘤𝘳𝘢𝘮𝘦 𝘱𝘳𝘰𝘫𝘦𝘤𝘵, 𝘸𝘳𝘪𝘵𝘦 𝘢 𝘯𝘦𝘸 𝘭𝘦𝘴𝘴𝘰𝘯 𝘱𝘭𝘢𝘯, 𝘰𝘳 𝘸𝘢𝘭𝘬 𝘵𝘩𝘦 𝘥𝘰𝘨𝘴 𝘥𝘰𝘸𝘯 𝘢 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵 𝘴𝘵𝘳𝘦𝘦𝘵. 𝘊𝘰𝘶𝘭𝘥 𝘣𝘦 𝘵𝘩𝘦 𝘴𝘮𝘢𝘭𝘭𝘦𝘴𝘵 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘤𝘦 𝘵𝘩𝘢𝘵 𝘮𝘢𝘬𝘦𝘴 𝘢 𝘣𝘪𝘨 𝘪𝘮𝘱𝘢𝘤𝘵.⁣⁠ 🌄
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𝘛𝘩𝘦𝘴𝘦 𝘢𝘳𝘦 𝘫𝘶𝘴𝘵 𝘢 𝘧𝘦𝘸 𝘦𝘹𝘢𝘮𝘱𝘭𝘦𝘴 𝘰𝘧 𝘩𝘰𝘸 𝘐 𝘤𝘰𝘱𝘦 𝘢𝘯𝘥 𝘵𝘳𝘺 𝘵𝘰 𝘮𝘰𝘷𝘦 𝘈𝘳𝘯𝘰𝘭𝘥 𝘢𝘭𝘰𝘯𝘨. 𝘐 𝘤𝘢𝘯 𝘴𝘮𝘪𝘭𝘦 𝘵𝘰𝘥𝘢𝘺 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘐 𝘸𝘰𝘯'𝘵 𝘭𝘦𝘵 𝘈𝘳𝘯𝘰𝘭𝘥 𝘬𝘦𝘦𝘱 𝘮𝘦 𝘥𝘰𝘸𝘯 𝘧𝘰𝘳 𝘵𝘰𝘰 𝘭𝘰𝘯𝘨 𝘢𝘯𝘺𝘮𝘰𝘳𝘦. 𝘠𝘰𝘶 𝘤𝘢𝘯 𝘯𝘢𝘮𝘦 𝘪𝘵 𝘵𝘰𝘰 𝘢𝘯𝘥 𝘬𝘯𝘰𝘸 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘴𝘵𝘳𝘰𝘯𝘨𝘦𝘳 𝘵𝘩𝘢𝘯 𝘪𝘵!

09/26/2020

📣In case you missed it!!⁠
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If you didn't see my post a while back about some awesomely healthy & yummy Back-to-School snacks for your kids, you didn't miss out. I got you!!⁠
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My friend texted me yesterday about how much her son is obsessed with these 🍎 apple chips from my free recipe e-book, and it was a great reminder to share it again. It's totally free in my bio link. 15 delicious snack recipes (sweet and savory)! 😋⁠
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What are your kids' favorite snacks?? 🍪🍌🥨🥕

09/21/2020

09/21/2020

Are you ready to build those quads and hams?⁠
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These are a few fave exercises that only require dumbbells or whatever weights you have at home.⁠
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1. Alternating Diagonal Lunges⁠
2. Single-leg Split Squat⁠
3. Walking Single-leg Deadlift⁠
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Some tips: Keep your core tight when doing unilateral moves to keep your balance. Start your weights lighter until your form is PERFECT!!⁠
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Start with 8-10 reps and increase to 12 (at most) with the same amount of weight. Once 12 reps feels comfortable, then increase your weight and lower your reps back to 8-10.⁠
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09/10/2020

𝘐'𝘮 𝘯𝘰 𝘴𝘵𝘳𝘢𝘯𝘨𝘦𝘳 𝘵𝘰 𝘨𝘺𝘮 𝘤𝘶𝘭𝘵𝘶𝘳𝘦! (It’s totally a thing! It’s like its own world in there!)⁣
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I used to think it was my ticket to my goals, but lemme tell ya- I LOOOOVE my home workouts and am NEVER turning back! Let me count the ways…⁣
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🎶𝘐 𝘨𝘦𝘵 𝘵𝘰 𝘱𝘪𝘤𝘬 𝘮𝘺 𝘖𝘞𝘕 𝘮𝘶𝘴𝘪𝘤… 𝘈𝘕𝘋 𝘣𝘭𝘢𝘴𝘵 𝘪𝘵 𝘢𝘴 𝘭𝘰𝘶𝘥 𝘢𝘴 𝘐 𝘸𝘢𝘯𝘵, 𝘸𝘩𝘪𝘭𝘦 𝘴𝘪𝘯𝘨𝘪𝘯𝘨!!⁣
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⌛𝘐 𝘥𝘰𝘯’𝘵 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘸𝘢𝘪𝘵 𝘧𝘰𝘳 𝘢𝘯𝘺 𝘦𝘲𝘶𝘪𝘱𝘮𝘦𝘯𝘵, 𝘖𝘙 𝘧𝘪𝘯𝘪𝘴𝘩 𝘮𝘺 𝘳𝘦𝘱𝘴 𝘸𝘩𝘪𝘭𝘦 𝘐 𝘬𝘯𝘰𝘸 𝘴𝘰𝘮𝘦𝘰𝘯𝘦 𝘪𝘴 𝘵𝘢𝘱𝘱𝘪𝘯𝘨 𝘵𝘩𝘦𝘪𝘳 𝘧𝘦𝘦𝘵 𝘧𝘰𝘳 𝘮𝘦 𝘵𝘰 𝘧𝘪𝘯𝘪𝘴𝘩! (the worst…)⁣
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🏋𝘕𝘰 𝘭𝘰𝘶𝘥, 𝘴𝘩𝘰𝘸𝘺 𝘨𝘳𝘶𝘯𝘵𝘪𝘯𝘨 𝘢𝘯𝘥 𝘺𝘦𝘭𝘭𝘪𝘯𝘨 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘳𝘰𝘪𝘥-𝘳𝘢𝘨𝘦𝘳𝘴! (yep, I said it 😂)⁣
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𝐓𝐡𝐞 𝐁𝐄𝐒𝐓 𝐩𝐚𝐫𝐭? 𝘐 𝘤𝘢𝘯 𝘸𝘰𝘳𝘬 𝘰𝘶𝘵 𝘢𝘵 𝘈𝘕𝘠 𝘵𝘪𝘮𝘦 𝘐 𝘸𝘢𝘯𝘵, 𝘢𝘯𝘥 𝘱𝘪𝘤𝘬 𝘢𝘯𝘺 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘰𝘳 𝘤𝘭𝘢𝘴𝘴-𝘴𝘵𝘺𝘭𝘦 𝘐 𝘸𝘢𝘯𝘵 𝘧𝘳𝘰𝘮 𝘮𝘺 “𝘯𝘦𝘵𝘧𝘭𝘪𝘹” 𝘰𝘧 𝘰𝘯𝘭𝘪𝘯𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴… 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘩𝘢𝘷𝘪𝘯𝘨 𝘵𝘰 𝘧𝘪𝘵 𝘪𝘯𝘵𝘰 𝘨𝘺𝘮 𝘩𝘰𝘶𝘳𝘴 𝘰𝘳 𝘤𝘭𝘢𝘴𝘴 𝘵𝘪𝘮𝘦𝘴! ⁣
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Anyone else? (Major bonus points if you have a hilarious gym story! SPILL! 👇👏)⁣
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09/09/2020

𝘋𝘰 𝘺𝘰𝘶 𝘤𝘦𝘭𝘦𝘣𝘳𝘢𝘵𝘦 𝘕𝘢𝘵𝘪𝘰𝘯𝘢𝘭 𝘞𝘩𝘰𝘭𝘦 𝘎𝘳𝘢𝘪𝘯𝘴 𝘔𝘰𝘯𝘵𝘩?⁣ 🍞🥐
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I grew up on white bread, not knowing any difference! (You too?🤷) When I started looking closer at what I was putting in my body, I found just how big of a difference there is!⁣😱
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So here are the facts...White grains can cause weight gain, diabetes, high blood pressure, inflammation, skin issues, MENTAL & BEHAVIORAL issues (and many more)!

Whole grains fight disease, lower cholesterol, prevent cancer, improve digestion, and aid fat loss!

Some keys to remember are that even enriched grains don't have the same benefits as whole grains, and even if something says "whole grain", you still have to check for the Whole Grain stamp and examine the nutrition label.⁣🧐
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𝘞𝘪𝘵𝘩 𝘢𝘭𝘭 𝘵𝘩𝘦 𝘣𝘦𝘯𝘦𝘧𝘪𝘵𝘴 𝘐 𝘮𝘦𝘯𝘵𝘪𝘰𝘯𝘦𝘥 𝘧𝘰𝘳 𝘸𝘩𝘰𝘭𝘦 𝘨𝘳𝘢𝘪𝘯𝘴 𝘢𝘯𝘥 𝘈𝘓𝘓 𝘵𝘩𝘦 "𝘱𝘳𝘰𝘣𝘭𝘦𝘮𝘴" 𝘤𝘢𝘶𝘴𝘦𝘥 𝘣𝘺 𝘤𝘰𝘯𝘴𝘶𝘮𝘪𝘯𝘨 𝘳𝘦𝘧𝘪𝘯𝘦𝘥 𝘢𝘯𝘥 𝘦𝘯𝘳𝘪𝘤𝘩𝘦𝘥 𝘨𝘳𝘢𝘪𝘯𝘴, 𝘸𝘩𝘢𝘵'𝘴 𝘵𝘩𝘦 𝘮𝘰𝘴𝘵 𝘴𝘶𝘳𝘱𝘳𝘪𝘴𝘪𝘯𝘨 𝘵𝘰 𝘺𝘰𝘶?

09/02/2020

𝐇𝐞𝐲 𝐭𝐡𝐞𝐫𝐞 𝐌𝐨𝐦𝐦𝐚! 👋 𝐘𝐞𝐚𝐡, 𝐲𝐨𝐮!⁣⠀
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𝘠𝘰𝘶 𝘳𝘦𝘢𝘥𝘺 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘬𝘪𝘥𝘴 𝘵𝘰 𝘨𝘰 𝘣𝘢𝘤𝘬 𝘵𝘰 𝘴𝘤𝘩𝘰𝘰𝘭? 🚌🎒😏⁣⠀
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𝘋𝘪𝘥 𝘵𝘩𝘦𝘺 𝘢𝘭𝘳𝘦𝘢𝘥𝘺 𝘴𝘵𝘢𝘳𝘵 𝘣𝘢𝘤𝘬??! 😲⁣⠀
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However your situation looks, some things will never change. Math teachers will assign the hardest homework, your preschoolers probably won't nap during naptime, and kids will always want the tastiest after-school snacks.⁣⠀
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Sure, we eat healthy... but I have to get sneaky! Through blood, sweat, and tears, I’ve compiled a list of THE BEST after-school snacks (kid AND adult approved). ⁣⠀
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(𝘋𝘰 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘵𝘦𝘭𝘭 𝘵𝘩𝘦 𝘬𝘪𝘥𝘴 𝘵𝘩𝘢𝘵 𝘵𝘩𝘦𝘺'𝘳𝘦 “𝘩𝘦𝘢𝘭𝘵𝘩𝘺”? 𝘕𝘢𝘩𝘩𝘩...🤫) ⁣⠀
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𝘚𝘩𝘰𝘰𝘵 𝘮𝘦 𝘢 𝘋𝘔 𝘰𝘳 𝘤𝘭𝘪𝘤𝘬 𝘵𝘩𝘦 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘮𝘺 𝘣𝘪𝘰 𝘧𝘰𝘳 𝘺𝘰𝘶 𝘧𝘳𝘦𝘦 𝘦-𝘣𝘰𝘰𝘬!⁣⠀
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