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We Help Hikers Avoid Injuries Through Fitness Training To Complete The Hike Of Their Dreams

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trailside_fitness

Certified Personal Trainer
Licensed Physical Therapist Assistant
Movement & Mobility Specialist
PCT Class Of 2018 "Flick"

Are you starting your section hike or thru hiker i

Are you starting your section hike or thru hiker in March 2020?
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Awesome! Start your training program now to maximize the physical changes in your body's tissue to reduce your risk of injuries! If you need help or guidance there, please reach out!
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Two very consistent themes in the surveys from @halfwayanywhere are:
1. train more prior to start date (top five each year asked)
2. injury as THE #1 biggest factor for ending a hike (top reason each year asked).
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Know BEFORE you go!
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021

With some new followers on board, I thought I'd do

With some new followers on board, I thought I'd do a quick post to let you know more about me.
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I grew up in southwest Michigan on 200 acres where I feel in love with the outdoors. Nothing beats autumn in the Midwest!
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I've lived in Jackson Hole for 6 years and I've climbed a number of the peaks in the Teton range. I also worked as a river guide for a scenic float company. The Tetons are my happy place!
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I'm currently living north of Seattle with my wife, Sarah and her (our) cat, Freedom. I like to imitate Freedom in pictures, I'm not sure why or when that started...
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I have played guitar for about 20 years and I play mostly classic rock. I'm not that good but I enjoy playing. Zeppelin and Hendrix are my favorite to play.
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Most (99%) of the images on the site are ones I've taken and I really enjoy photography, moreso since we finished the PCT in 2018.
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I was a wild land firefighter, structure firefighter and an EMT for about 5 years, all volunteer. I loved it but it wasn't in the plans long-term for me.
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I am the sole employee behind Trailside Fitness. I do the images, edits, writing, social media, and training. It's been an incredible year and I'm looking forward to 2020!
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Ok! Back to work :)
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #throwbackthursday

New video and post are live! 🏔 This is NOT high

New video and post are live!
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This is NOT high intensity training and isn't going to leave you thinking you made a poor choice.
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I walk you through the rate of perceived exertion scale - a super simple and easy to implement tool to gauge your effort. Combine that with the 3-4 workouts I give you and it's a great starting point.
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The video and post give you some options for hike conditioning using primarily the rower and air bike but could easily be adapted to your favorite cardio machine.
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This type of training is low impact and has a low injury rate. It's perfect for all levels of fitness and should be a part of your hike training.
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Video link: YouTube button in bio.
Post link: Blog button in bio
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021

Don't forget those hip flexors! 🚨 The main job

Don't forget those hip flexors!
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The main job for the hip flexor group is stabilize the hips and low back along with raising the leg forward + up during walking.
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If they are weak you may have low back pain, slower run times, poor range of motion, and altered walking mechanics. No good.
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The body is an amazing compensator and will "turn on" other muscles to help if the hip flexors are weak. This can lead to imbalances and injury!
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Strengthen these muscles to improve all of the areas above! Try this exercise:
1️⃣Grab a light exercise band
2️⃣Keep the butt and gut tight
3️⃣Staying as stable and controlled as you can, raise your leg to 90 degrees
4️⃣Control you for back to the floor
5️⃣Don't arch your back during the exercise!
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Add in 2-3 sets of 10-12 reps 2-3x per week at the end of your session.
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #hiketraining

@halfwayanywhere has just released their 2019 PCT

@halfwayanywhere has just released their 2019 PCT hiker survey! I linked it in my bio!
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I love this survey for a lot of reasons and it was invaluable in helping me prepare for my hike.
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Learning of the injury rates is actually what inspired me to start Trailside Fitness!
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One of the most telling stats? INJURY RATE! Again this year it is tops for hikers abandoning their hike - 30%! There's a graph where you see the injury rates climb the first 1000+ miles, which is where most hikers ended their hike (by injury percentage).
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Training DOES matter and the right type of training is important. If you have training questions, reach out so we can improve your odds!
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021

Sore knees hiking downhill? 🏔 It's pretty commo

Sore knees hiking downhill?
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It's pretty common but there are things you can do to help!
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Strengthen your quads! These muscles act as shock absorbers and help support the knees on descents.
There are TONS is exercises to help you out here. Step downs, lunges, Bulgarian split squats to name a few.
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My go-to is lunges because they actually strengthen the quads in the lowering phase, just like walking downhill.
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Yes, lunges can make you sore but only if you do too many at once! Start out with low reps and build up for best results.
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Stretch!! If your quads are tight it will increase pressure on the kneecap, causing a grinding sound and pain for some. (Some people have noisy knees and that's not a sign something is wrong!)
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Bottom line? Strengthen the muscles around the joint and stay on top of stretches to decrease aches and pains.
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021

The week in review for you and some news! 🌲 @ta

REDUCE INJURY RISK❗️ 🏔 It comes down to fin

REDUCE INJURY RISK❗️
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It comes down to finding a balancing point, really.
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Properly progressed training hikes and exercise allows the body to remodel tissue and recover appropriately.
1️⃣
With correct progression, loading and intensity you become stronger and less prone to injury.
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If loads are greater than your ability to remodel and recover, overuse injuries occur. For example, hiking to many miles too soon in your hike.
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If training loads are too low, not enough stress has been applied and the tissues don't remodel to be stronger. Think about infrequent exercise adherence - you're doing "some" training but not the right kind or regularity to do any good.
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This is important to your success in a hike! The training time spent 3-4 months before your hike date is VERY important, it's what helps reduce your injury risk. You can't cram in fitness weeks before you go, you need time and consistency to yield results!
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021
#hiketraining

Is your thru hike or section hike date circled on

Is your thru hike or section hike date circled on the calender in March?
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If so, you SHOULD start training now or in the next week or two to optimize physiological changes before you hit the trail.
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If you feel overwhelmed by trying to find, create, implement, and adjust a training program, I have you covered!
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I can also recommend @summitstrength.au to help guide you through this process. We both want hikers to succeed and we both offer online training.
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Not training is an unwise choice that leads to disappointment and can crush your dream adventure. Reach out, ask questions and get answers to make sure you're on the right track!
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You'll find links to training resources, videos podcasts and more to help you prepare in my bio along with Summit Strength!
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021

New video and blog post are live! 🏔 Learn some

New video and blog post are live!
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Learn some of my top exercises beyond the basic squat and lunges for hikers. These will add variety and fun while keeping your training progress on track; just mix them into your current routine!
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Video is at the YouTube link in my bio; blog post is there too!
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021

Moving beyond the traditional forward step up...
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The body has three planes of motion and often 2 of the 3 are overlooked. We frequently exercise out in front, but neglect sideways or rotational exercise. This can lead to imbalances that are often at the root of overuse injuries.
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The lateral step up is great for targeting the glutes and provides training in plane of motion that will benefit hikers.
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Three offerings for you:
1️⃣lateral step-ups
2️⃣wide lateral step-ups 3️⃣crossover step-ups
Build resiliency and reduce injury risk by training in the other planes of motion!
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Substitute these for front step ups and be better for it! Use the same sets/reps as you would for front step ups. Mix and match to create your own adventure!
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021

Should you train for a hike? 🏔 Yes! Click the l

Should you train for a hike?
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Yes! Click the link in my bio to read why you should train AND hear a great podcast (linked in the article) by @dstonkin.
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Dylan lays down his tips for making sure you are prepared to rock your hike. With well over 5000 miles under his belt, he knows a thing or two about prepping for a hike!
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #hiketraining

Snap up your FREE self care guide before it disapp

Snap up your FREE self care guide before it disappears at the end of the month! The link is in the bio!
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There are TONS of ways to keep yourself in tip top shape on a hiking trip with an @rawlogy ball, rock, trekking pole, your elbow, and even your shin bone!
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I show you how to do these effective techniques and give stretches to follow up. What's not to love?!
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021

This is not an exercise for hikers! 🏔 Need some

This is not an exercise for hikers!
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Need some better ideas? Grab my FREE body weight workout for backpackers!
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You'll find it under the free download tab in my bio and at the website. I also offer a 16 week section and thru hiker online training program.
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Do yourself a solid and up your training game for your hike! 🏔
#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #hiketraining

Creating videos has its own set of challenges and

Creating videos has its own set of challenges and I'm always learning something new.
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Take today's lesson for example: make sure your pants zipper is up before hitting record. 🤣🤦🏻‍♂️🙃 time for take 2!

I can't be the only one....
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #solopreneur #yourflyisdown #youtube

It was a cold, frosty hike last weekend! 🥶 You

It was a cold, frosty hike last weekend!
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You should be following a logical progression in distance and elevation each week leading up to the start of your hike. If you need some guidance on a mileage plan, leave a comment below!
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Just winging it isn't a great plan and leaves the door open for over use injuries!
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #hiketraining

Want to add in some variety and fun for your hike

Want to add in some variety and fun for your hike workouts?
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The sled is one of the best ways to target hiking specific muscles from your feet to your shoulders.

The sled can be pushed, pulled and loaded to meet your needs! Great for for glute strength and low backs, this is a tool I use for all of my clients and patients.

No matter how you view it, the sled is extremely versatile at creating strength and stability that carries over into everyday life and sport.
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There's a new post AND a video to enlighten you to the awesomeness of the sled.
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Links are in the bio! You'll find the video in the YouTube tab.
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #trainingforhiking #sledpush

Have you grabbed my Self Care Guide For Hikers yet

Have you grabbed my Self Care Guide For Hikers yet?
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It's a limited time free download through December that covers self massage and stretches JUST for hikers. Plus, I keep the tips trail friendly.
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Link is in the bio, on my Facebook page and website :)
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021

Here are some quick tips to make sure your step-up

Here are some quick tips to make sure your step-ups stay on point! I give examples of all of these in this short video.
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❌ Don't push up with the foot on the floor
✅ DO press through the foot on the step
❌ Don't let your hips open up
✅ DO keep hips facing straight ahead and level
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You should feel the leg on the step doing the work, make sure to keep that your focus. Onward and upward!
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021

Ever wonder what the term "trail legs" means? 🤔

Ever wonder what the term "trail legs" means?
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Head to the link in my bio to learn about trail legs and what that term really means.
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #legday

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Top Posts

Hip Pain For Hikers and How to Fix It
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Tag: Injury

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