Get rid of arm flab with these reformer exercises on the Pilates Power Gym

Get rid of arm flab with these reformer exercises on the Pilates Power Gym

There’s no time like the present to get started with reformer exercises to combat arm jiggle at the back of your arms. It is an area that “all of us women really need to tone and strengthen and lengthen,” says Celebrity Pilates instructor, Kristin McGee.

“Unlike your abs and thighs, which make peekaboo appearances only in hot weather, your arms have to be ready for their close-up pretty much year-round,” says fitness writer Janet Lee.

Fortunately, there is a solution! Long and lean sculpted arm muscles are within reach when you combine controlled Pilates exercises with the resistance levels available on the Pilates Power Gym mini reformer.

Here are three effective Pilates exercises to work on that dreaded arm jiggle:

1) Tricep overhead

Pilates Power Gym arm exercise1. Lie flat on the slide board and rest your feet on the footrest approx. 7 cm apart. Grip the handles with your palms facing upwards and pull the handles upwards.

2. Hold your upper arms in a fixed position, breathe in and pull the handles up to your knees. Your palms are now facing downwards and your arms are fully extended.

3. Breathe out as you pull in your arms. Breathe in as you slowly return your arms to the starting position again.

 

2) Zorro

 

Pilates Exercise Zorro

1. Use any 2 power cords to begin with to see which tension you like best. It should be on the lighter side as a beginner.

2. Sit centered and sideways on the Glideboard in a cross-legged position. Grasp the front handle with the hand farthest from the handle, palm facing your chest. Bend your elbow with your arm lifted to chest height as if you were holding a bow and arrow.

3. Extend your arm directly sideways fully straightening your elbow without locking it, keep wrist straight and torso stationary. Pause, then slowly bend your elbow without lowering your arm and release back to the starting position.

 

3) High Row

 

PIlates Reformer arm exercise

 

1. Sit on the Glideboard with your back near the foot rest bar, facing the handles. Extend your legs and place your feet by the headrest. Grasp one handle in each hand with your arms straight and your palms facing downward.

 

2. With your back straight, bend your elbows and pull the handles up and back toward your chest in a rowing motion. Keep your elbows lifted out to the sides as you pull. Pause at the end of the motion. Then straighten the arms and slowly release back to the starting position.

 

 

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Add cardio to your workout on the Pilates Power Gym

Add cardio to your workout on the Pilates Power Gym

The Pilates Power Gym is not just about Pilates! This piece of exercise equipment can also be used for cardio workouts.

Fitness trainer Steve Maresca, who teaches three of our challenging cardio classes, strategically uses the Pilates Power Gym as an integral part of many aerobic-style exercises. He uses the glideboard on this mini Pilates reformer in ways you may have never dreamed of.

 

1) Foot work in our Kick butt class

In the following exercise, Maresca uses the glideboard as an elevated platform to do strength-building footwork.

2) Jumping with our Power Flex Cardio Rebounder

Alternating between high energy cardio and low impact Pilates, you’ll get an all-around workout centering around your multi-functional Pilates mini-reformer machine.

Celebrity Pilates trainer, Kristin McGee, takes you through a series of low-impact cardio moves in our Cardio Blast class utilizing our Power Flex Cardio Rebounder. Imagine lying down and still being able to run and jump!

The rebounder serves as a mini trampoline of sorts located on one end of your Pilates reformer. The rebounder attaches to the footbar enabling you to bounce on and off the canvas with your feet. The glideboard allows you to relax and lay comfortably while your legs and feet do all the work. This movement gives you a good cardio workout.

The rebounder provides a cushiony platform for your feet, knees and legs to rebound from. As a result, you will not wear out your joints or cause strain. The rebounder accessory provides a unique low-impact version of running or jumping when compared to doing these activities on a hard surface.

 

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3) Do push-ups with our Push-Up Bar

One key accessory that Maresca uses to help turn your Pilates Power Gym into a cardio machine is the Push-Up Bar. When you attach the Push-Up Bar to the footrest, you have created an additional piece of workout equipment.

As shown in the Kick Butt class, you can use the bar to do intense push-ups as well as dynamic footwork like the “mountain climber” exercise (see below).

 

Note: The Push-Up Bar is compatible with the Pilates Power Gym PRO only. Click here to order: https://pilatespowergympro.com/shop/accessories/

Check out our cardio workouts – Cardio Blast, Kick Butt, In The Gym and Sweat It Out – all available on TheFitnessChannel.com

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Get Bikini Ready with these targeted Pilates reformer exercises for your abs, arms and butt

Get Bikini Ready with these targeted Pilates reformer exercises for your abs, arms and butt

Why is Pilates the ideal exercise regimen for those who want beach-ready bodies? Because the famous method of contrology targets specific muscle groups. As a result, you work out smarter and in a shorter period of time. And using a Pilates reformer like the Pilates Power Gym takes your workout even further.

 

“The reformer adds extra resistance and can help strengthen and lengthen the muscles even further,” explains Celebrity Pilates instructor, Kristin McGee. “It also helps as a tactile aid so people know truly where they need to be working from. The reformer also offers more and different exercises so it adds variety and keeps our muscles guessing.”

 

To get your abs bikini-ready, our “Toned Abs” Pilates class focuses on all the muscles in your mid-section giving you sexy definition while building a strong core.

 

Tighten up your abs doing these leg kicks with instruction by Kristin McGee:
In our “Great Arms” class, Kristin leads you through a series of Pilates exercises to help give your arms the beautiful definition you want.

 

Get your arms in great shape with the “Hug A Tree” and “Serving the Bread” exercises:

 

 

Want a lifted, firmer butt? Our “Firm Butt and Legs” Pilates workout focuses on your legs, hips, and backside to help firm it all up.

 

For example, squats can be done using the multiple height elevations available on the Pilates Power Gym Pro or Plus models. You’ll be tightening up those leg, butt and thigh muscles which will cause heads to turn on the beach.
These three classes are all available on the same DVD, The Pilates Power Gym Total Body Workout, or also online via The Fitness Channel.
Get working on those Great Arms, Toned Abs, and Firm Butt and Legs today with the help of the Pilates Power Gym and you’ll quickly start to see results! – T.Y.

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Keep your heart healthy with The Fitness Channel’s aerobics and cardio rebounder classes

Keep your heart healthy with The Fitness Channel’s aerobics and cardio rebounder classes

At The Fitness Channel, we’re not just about Pilates! We offer a variety of classes to satisfy all of your workout needs. In addition to our traditional Pilates Power Gym classes, we also offer many aerobics and cardio-specific workouts to get your heart pumping!

Aerobics instructorWe are privileged to offer six classes by world-renowned aerobics instructor, Gilad Janklowicz. Gilad is one of the world’s most popular fitness personalities. As a pioneer in the fitness industry he has helped millions to stay fit with his popular TV fitness shows including ‘Bodies in Motion.’

The Fitness Channel offers three of Gilad’s Bodies in Motion classes which are each 22 minutes long. Filmed on location in the beautiful Hawaiian Islands, ‘Bodies in Motion’ is a half-hour aerobic and toning workout show filmed directly on the beach.

“Being that I was in Hawaii, with all these gorgeous outdoor surroundings, I thought that fitness belonged outside,” Gilad explained. “It hit a chord with viewers. They liked the beaches, they liked the fact that we were switching scenes between shoots, and it became a travelogue for them. If they were stuck in winter weather, they’d see the beach and the waves, they’d see people working out, and it kind of inspired them to keep working out.”

 

Also featured on The Fitness Channel are three quick cardio workouts from Gilad at 9 minutes each. These classes include Cardio Basic, Dynamic Moves and Strength & Balance. These classes are filmed beachside on the island of Oahu with the scenic Diamond Head visible in the background.

 

“The most common mistake is not taking the time to understand your current physical condition and the basic needs of your body,” Gilad said in a recent interview. “Doing too much, too soon is a very common mistake that most people make because everyone wants immediate results. I’m an advocate of taking fitness one step at a time to keep it enjoyable and sustainable. Also, I would highly suggest for almost everyone to keep it simple.”

 

Meanwhile, our Pilates Power Gym Cardio Blast class helps keep cardio simple with the use of our Power Flex Cardio Rebounder. Imagine lying down and still being able to run and jump! The rebounder serves as a mini trampoline of sorts located on one end of your Pilates reformer.

The rebounder provides a cushiony platform for your feet, knees and legs to rebound from. As a result, you will not wear out your joints or cause strain. The rebounder accessory provides a unique low-impact version of running or jumping when compared to doing these activities on a hard surface.

The rebounder attaches to the footbar enabling you to bounce on and off the canvas with your feet. The glideboard allows you to relax and lay comfortably while your legs and feet do all the work. This movement gives you a good cardio workout.

Celebrity Pilates trainer, Kristin McGee, takes you through a series of low-impact cardio moves in the 18-minute Cardio Blast class. You’ll be amazed at how many different cardio exercises you can do while lying down.

For example, by using the Power Flex Cardio Rebounder, you’ll target your calves, feet, thighs and butt by doing exercises like jumping, footwork and running.

Cardio Blast DVD class

During the class, you’ll also tone and strengthen your arms with various exercises including arm circles. Sitting on your side, you can sculpt your legs with the side-lying leg press.

With the rebounder serving as your “floor”, do virtual jumping with only one leg to make your workout more intense. Work your inner and outer thighs doing some split jumps. Then, end your workout by running or jogging using the rebounder.

The Power Flex Cardio Rebounder provides a dynamic, flexible surface that will help you link muscle motion and stabilization, increasing the number of muscles used with each exercise. And, it’ll add more fun to your workouts!

Note: When you order the rebounder, it comes with the Cardio Blast DVD class.

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Pump up your cardio workout with these online Pilates Power Gym exercise classes

Pump up your cardio workout with these online Pilates Power Gym exercise classes

If you’re worried you won’t be getting an aerobic workout with the Pilates Power Gym, think again! We’ve got you covered with three of our “high level” cardio classes with motivational trainer, Steve Maresca.

Maresca strategically uses the Pilates Power Gym machine as an integral part of the many aerobic-style exercises he incorporates into these three classes: Kick Butt, In The Gym and Sweat It Out. Alternating between high energy cardio and low impact Pilates, you’ll get an all-around workout centering around your multi-functional Pilates mini-reformer machine.

One key accessory that Maresca uses to help turn your Pilates Power Gym into a cardio machine is the Push-Up Bar. When you attach the Push-Up Bar to the footrest, you have created an additional piece of workout equipment. As shown in the Kick Butt class, you can use the bar to do intense push-ups as well as dynamic footwork like the “mountain climber” exercise (see below).

 

Note: The Push-Up Bar is compatible with the Pilates Power Gym PRO only. Click here to order: https://pilatespowergympro.com/shop/accessories/

The Kick Butt class is a 40-minute cardio workout which offers hands-on training demonstrations by Maresca. In this class (available on DVD and online), Maresca utilizes the glideboard on the Pilates Power Gym in ways you may have never dreamed of.

In the following exercise, Steve uses the glideboard as an elevated platform to do strength-building footwork.

 

Once you familiarize yourself with the variety of exercises Maresca presents in the Kick Butt class, it’s time to move on to the bootcamp-style group trainings of In The Gym and Sweat It Out. Both classes (available online only) offer over 45 minutes each of a dynamic cardio, strength-building workout coupled with low impact Pilates moves. Steve’s motivational style will leave you fired up and you’ll work every body part in the process.

With over 17 years of designing and implementing personal and group training exercise programs, Steven Maresca is an incredible resource and motivator for anyone seeking to change their life through fitness. With an intense love for what he does, Steven creates a dynamic, energy-filled experience in every one of his sessions.

“The ability to put out effort at the end of your training session is money,” Maresca tells his students at the end of the workout. “That’s when you’re in condition. Anybody can do anything when they’re fresh, but can you push yourself at the end of your training just as hard as you did in the beginning? That’s money, and it’s not saving that energy, it’s going after it.”

Get instant access to these 3 cardio workouts as well as 20 additional Pilates, aerobics and yoga classes on The Fitness Channel. Join today – it’s quick and easy! Click here: http://thefitnesschannel.com/

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Ab-tastic exercises to build core strength and flat abs on the Pilates reformer

Ab-tastic exercises to build core strength and flat abs on the Pilates reformer

Want to get your abs in shape for your summer by the pool? The Pilates method of small controlled movements coupled with resistance on a reformer is the perfect way to achieve flat abs.

“Pilates is a good way to strengthen all the different sections of your abdominals, which is an important part of getting a flat stomach,” says fitness expert Ben Greenfield.

Not only will Pilates help you look great, but feel great too! Your stomach muscles play a significant role in the stability and health of your entire body.

“Because of its focus on core strength, Pilates is by far one of the most useful methods in fitness. Our core is our foundation and we all need to learn how to lead from our center and support ourselves from our powerhouse. Then we can do anything in life and other fitness modalities.” says Celebrity Pilates and yoga trainer, Kristin McGee.

Here are some great Pilates exercises on the Pilates Power Gym to tone and sculpt your mid-section and build your core strength:

(click on each photo for detailed instructions)
1) Twist
Target your oblique ab muscles with the Twist – so simple, yet effective!

Pilates reformer exercise: Twist

 

2) Knee Stretch
Build your core strength by sliding back and forth on the glideboard with the Knee Stretch

Pilates reformer exercise: Knee stretch

3) Pigeon Stretch
Let your core guide you back and forth with The Pigeon Stretch

Pilates reformer exercise: Pigeon Stretch
4) Mermaid
A popular Pilates exercise, the Mermaid stretches and lengthens the side of your waist

Pilates reformer exercise: Mermaid

As always, consult with your doctor before practicing any exercise program.

For a full 25-minute abtastic workout, try our exclusive Toned Abs class available through The Fitness Channel

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Pilates exercises to flatten your belly over the holidays

Pilates exercises to flatten your belly over the holidays

Over the holiday season, you may be visiting relatives out of town and feel like exercising is not possible. Without access to your everyday Pilates workout equipment or DVDs, what are you to do?

Celebrity Pilates and yoga instructor, Kristin McGee, believes that you can practice fitness and Pilates exercises wherever you are. As a busy traveler, Kristin shares on her social media accounts some of the most unlikely places to stretch out her muscles – including the airport!

While you may not feel the need to flex your muscles while waiting for a flight, there are plenty of exercises you can do in a hotel room or relative’s home. Kristin shares with us some of her tips to stay in shape while on the road, and even work on a flat belly while you’re at it!

The Hundred—This move is great to get the blood pumping and the breath flowing. Start lying on your back and lift your head and neck up off the mat. Extend your legs out to a forty-five degree angle and stretch your arms long at your sides. Hover the arms off the floor and start pumping them vigorously up and down five times on an inhale and five times on an exhale. Repeat 10 times for 100 pumps. Amazing for a flat belly!

Climb a Tree—I like this move for massaging the internal organs and for creating space in the sides of the waist and hamstrings. Lie down on your back and lift your right let straight up in the air. Inhale and start to climb up the back of the thigh until you sit up nice and tall. Exhale roll back down one vertebra at a time. Repeat three times and then switch to the opposite leg. Awesome way to scoop out lower abs and lengthen the body.

Single Leg Straight Leg Kicks—Lie down on your back, lift your head up off the floor and both legs straight up to the ceiling. Lower your left leg ten inches from the floor as you pull your right leg towards you and pulse it twice, then kick the left leg up and do the same pulse. Continue switching sides for ten repetitions. Single leg kicks really work the abdominals and get the legs moving which aids with digestion. I think of this move as a walk or run on your back initiating the movement from your core. You will definitely stimulate digestion with this exercise and flatten the belly.

The Saw—Any twisting motion is great for stimulating digestion and massaging the internal organs and entire core region. I particularly love the saw because it feels so good for the entire body and stretches and strengthens the obliques and lower abs. Sit up nice and tall with your feet hip width apart. Open your arms to your sides and twist towards your right foot then imagine sawing off the right pinky toe with the left pinky finger. After three little pulses, scroll up through the spine and twist in the opposite direction and repeat. Do each side five times.

Swan Dive—Finish with the “swan dive” to really massage the entire front body and help stoke the digestive furnace. Lie face down on the mat with arms overhead. On an inhalation, lift the entire body up off the mat. Exhale, and lower back down. Repeat five times. If you are very advanced you can try rocking back and forth in this position.

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Should You Do Pilates During Pregnancy?

Should You Do Pilates During Pregnancy?

There are so many physical and mental benefits to practicing Pilates, but should a women be doing Pilates during pregnancy? What are the advantages of doing Pilates while pregnant, and is it safe?

We asked Kristin McGee, a certified Pilates instructor and a new mom to Timothy (born in 2013), to give us some expert advice about doing Pilates during pregnancy.

Q: Is doing Pilates during pregnancy safe?

Kristin McGee: YES! It can be, especially if you check with your doctor and do seated work and leg work and abdominal work with modifications.

Q: Can you start doing Pilates during pregnancy if you’ve never done it before?

Kristin McGee: It’s best to have had some background first, but you can start with simple movements and a trained instructor. Pilates is excellent for strengthening the pelvic floor and transverse abdominals and can help with labor and delivery and postnatal recovery.

Q: Did you use the Pilates Power Gym during your pregnancy?

Kristin McGee: YES!!! The entire time.

Q: Since Pilates is so focused on ‘core work’ how will that affect my ‘core’ during pregnancy?

Kristin McGee: It will help strengthen your deep core muscles that help support your back and your baby. It will also tone the pelvic floor muscles which is great for delivery and recovery.

Q: What are the advantages when you are pregnant to do Pilates on a reformer compared to a mat?

Kristin McGee: You can do more leg and arm work and more seated work (if lying down bothers you during pregnancy) and you have the assistance of the machine to help you in certain positions.

Q: What adjustments should I make to the Pilates Power Gym exercises while I’m pregnant?

Kristin McGee: For some women, after the first trimester lying on the back becomes problematic if you feel faint or light headed (vena cava pressure), so you would have to lie sideways, sit up right for exercises or do the standing scooter work and kneeling planks etc.

Q: Which exercises on the Pilates Power Gym are best for me to do during the various trimesters?

Kristin McGee: You can do almost everything you have in the past as long as you listen to your body. In the first trimester, focus on leg work and everything you can do while lying down on your back. In the second trimester, work your arms in an upright position, and in the third trimester, elevate the machine so you can do squats and elevated footwork.

Q: How long should my workouts be on the Pilates Power Gym?

Kristin McGee: As long as you want and feel good about doing; but I used to go 20-30 minutes when pregnant.

Q: Are there any exercises one should avoid?

Kristin McGee: No deep crunches (or lying on back if you feel short of breath) and always check with your doctor first and also just listen to your body!

Q: Can Pilates help with labor and delivery?

Kristin McGee: 100%

Q: Any advice on using the Pilates Power Gym after I’ve had my baby? How soon can I start using it again?

Kristin McGee: I started using mine again within 3 weeks, but check with your physician. If you’ve had a C-section you may need to wait 6 weeks before starting up again. Also again use your own judgment and do what feels good when you’re ready, your body will tell you.

Q: Any tips on losing baby fat?

Kristin McGee: I nursed, I walked a lot pushing Timothy in his stroller, I used my Pilates Power Gym and ate a well rounded healthy diet with fresh vegetables, lean proteins, wholesome carbs and little daily treats like dark chocolate!

For the past five years, Pilates and yoga instructor Kristin McGee, has shared her fitness expertise with HSN viewers as our on-air Pilates Power Gym spokesperson. Kristin teaches 10 of our Pilates Power Gym classes on The Fitness Channel. She is also a contributing editor at Health Magazine and a brand ambassador for C9 Champion at Target.

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Interview with Kristin McGee, Celebrity Pilates and Yoga Trainer

Interview with Kristin McGee, Celebrity Pilates and Yoga Trainer

For the past five years, Pilates and yoga instructor Kristin McGee, has shared her fitness expertise with HSN viewers as our on-air Pilates Power Gym spokesperson. She is also a contributing editor at Health Magazine and just appeared on the cover of Health’s new bookazine on newsstands now.

Kristin currently teaches private Pilates and yoga sessions and also group fitness classes around New York City. She has worked with many celebrity clients including Steve Martin, Tina Fey, Bethenny Frankel and LeAnn Rimes Cibrian. She also teaches 10 of our Pilates Power Gym classes on The Fitness Channel.

A native of Idaho, Kristin studied acting in the early 1990s at NYU’s Tisch School of the Arts where she was first introduced to yoga. She developed a passion for yoga and began working as a trainer in New York City. She later became certified as a Pilates instructor at the Kane School of Core Integration. In 2002, she released the first of four videos on yoga and Pilates for MTV.

Kristin took some time out of her busy schedule, which includes raising her 17-month-old son with her husband in NYC, to share her knowledge on the benefits of Pilates and yoga, and also give us tips on how to stay fit in the coming year.

Q: In your opinion as a fitness trainer, why is the Pilates method so important to the world of fitness?

Kristin McGee: Because of its focus on core strength, Pilates is by far one of the most useful methods in fitness. Our core is our foundation and we all need to learn how to lead from our center and support ourselves from our powerhouse. Then we can do anything in life and other fitness modalities.

Q: Is there any philosophy from Joseph Pilates that people overlook when they are practicing Pilates?

Kristin McGee: I think the concentration is often overlooked. I often see students just going through the movements without really being connected to the muscles they should be using. It’s so important to stay focused and concentrated. Pilates is a true mind/body movement and we need to use our focus and put our mind in our muscles when we move so we can get the most benefits.

Q: What would you say to someone who has never tried Pilates on why they should try it?

Kristin McGee: Pilates is a lifelong practice and one that keeps you centered, strong, flexible and healthy. It’s something you can do in any stage of life and it complements all other activities. I would say everyone should get acquainted with it and use any of the movements they can on a daily basis to live in their bodies in a way that feels amazing!

Q: Did Pilates help you during and after your pregnancy?

Kristin McGee: 100%! I used it to stay strong throughout my entire pregnancy and it helped me rehab my abs afterwards. The focus on internal core strength and pelvic floor strength made it the best exercise for me during and after my pregnancy. It also helped me stay flexible and pain free. I never had sciatica, back pain or any of the other common ailments that can come with pregnancy thanks to Pilates.

Q: What advantages can people get in using a Pilates reformer compared to doing Pilates on a mat?

Kristin McGee: I think the reformer adds extra resistance and can help strengthen and lengthen the muscles even further. It also helps as a tactile aid so people know truly where they need to be working from. The reformer also offers more and different exercises so it adds variety and keeps our muscles guessing.

Q: Why do you feel the Pilates Power Gym is a great form of stay-at-home fitness equipment?

Kristin McGee: It’s truly the best! It is compact and yet so similar to the original Pilates reformer. It’s easy to use and effective. I find it’s great for a newbie or an expert. It’s also very intuitive and helps people stay in correct alignment. It’s an affordable option for Pilates and it truly delivers results. Best of all it’s just FUN!

Q: How can a Pilates workout be combined with yoga for overall fitness?

Kristin McGee: I like how yoga aids in flexibility which allows Pilates practitioners to go deeper in to their practice and connect easier with their core (when your limbs are loose you can access your powerhouse easier). I also think yoga adds a lot of standing work that you won’t find as much of in Pilates so you can find your core when your practicing your balance standing. The two are very complementary to each other and I love them both.

Q: What are your top 3 favorite fitness tips? 

Kristin McGee:
1. Keep your abs engaged every time you’re working out
2. Any movement is better than none–even just 10 minutes a day is effective, so get moving!
3. Abs are made in the kitchen–what you eat is as important as how you move so combine healthy eating with Pilates and fitness and you’ll be a lean, mean fighting machine!

Q: What advice can you offer our Pilates fans to stay motivated to work out in 2015?

Kristin McGee: Don’t ever give up on fitness and healthy eating….your body is your only home and you need to keep it clean and fit. Think of how happy you are when you walk in to a clean home….you want that same feeling for your body. Pilates is all about keeping your house tidy and strong. The central area you live in the most is where you want to focus the most….so keep strengthening your core and you’ll have a house that’s built to last!

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