Fuel Yourself Don't Fool Yourself!

  • By Jeff Roux
  • 29 Mar, 2017

by Tina R. Ward, CNP, RNCP, ROHP – tinarward@gmail.com  

It’s that time of year again. Spring is in the air, days are getting longer, the local arenas are simmering down momentarily between playoffs and tryouts and the sports fields are ready to come alive with soccer, baseball and lacrosse. Spring and summer athletes are ready to take on their sports while Fall and winter athletes begin the official off-season in a quest to maximize learning, conditioning and development  

These days athletes train hard year-round, perfect their skills through practice, and compete to win. But, how are they fueling their game? Are they doing all they can to help their body repair and recover from all their hard work? Think about athletes as high-performance automobiles and food as their fuel which drives their performance. Unfortunately, all too often the emphasis is placed on “quantity” or calories and not “quality” or nutrients, so the fuel of choice ends up being low grade instead of premium. Performance is compensated…nutrition is their limiting factor!

With having to juggle work, school, sports and other activities, we may feel that our schedules are just too hectic, so little thought is given to nutrition or it’s just not a priority. But it’s not complicated and actually quite manageable to maximize nutrition for athletes (or anyone for that matter!).

What is the best way to fuel performance? Do young athletes need to be consuming sports supplements and energy drinks?

What is sports nutrition?

Performance nutrition quite simply depends on sound principals of basic nutrition. The healthiest of diets are composed of real, whole, unprocessed foods which includes a variety of nutrient dense whole foods containing high-quality proteins, carbohydrates and fats, vitamins, minerals, phytonutrients and antioxidants which will provide the body with the raw materials needed to support the body in order to enhance performance and optimize body composition and health.

An athlete’s diet should be sufficient to:

·         provide adequate energy and nutrients to meet the demands of training and exercise

·         enhance recovery and regeneration between training sessions (and competition)

·         include a wide variety of nutrient dense whole-foods such as whole-grains, vegetables (particularly leafy green varieties), fruit, clean sources of animal protein (if consumed) such as lean meats, eggs and fatty fish, raw nuts and seeds, beans/legumes all of which will enhance long term nutrition habits and optimal health

·         enable the athlete to achieve optimal body weight and body fat levels for performance

·         provide adequate fluids to ensure maximum hydration before, during and after exercise

·         promote the  long-term health  of athletes.

What is the best way to fuel performance?

Balance is key here...daily food intake should include whole “real” foods containing healthy carbohydrates, protein and fat. Never eliminate or greatly reduce any one of these nutrients (such as no carb/low fat, or high protein/high fat etc.) instead focus on the quality of the carbohydrate, protein and fat.  

Carbohydrates = Energy
Protein = Building Blocks of cells (muscle) 
(Healthy) Fats = Help with Energy, Cell and Nerve Function

Here are some healthy examples:


- vegetables (especially leafy greens)
- fruits
- whole and sprouted grains


- quality eggs, meat and fish
- beans and legumes 
- nuts and seeds


- raw nuts and seeds
- healthful oils 
- salmon, avocado, coconut

Hydration is critical to performance, muscle function and, most importantly, brain function. Here are some guidelines:

- drink before you are thirsty – hydrate 24 hours before training/competition
- drink at least 500ml 2 hours before training/competition
- avoid sugar, added colour/flavour, and caffeine
- pure water is best or pure coconut water or homemade electrolyte beverage (recipe below)

Plan and prepare according to how much time you have to digest before competition.
- 3 hours = lean meat/eggs/legumes with a large mixed green salad with olive oil and lemon, sweet potato
- less time = smaller, lighter meals – whole grain or quinoa pasta topped with tomato sauce, mixed green salad
- ½ before = fruit

During Game/Practice
- water or homemade electrolyte beverage (SEE RECIPE BELOW)
- orange slices or dates in between periods

Post Game/Practice
- within 30 minutes - fruit with some nuts/seeds
- within 2 hours – full balanced meal – salmon, green beans, brown rice, spinach salad

Do young athletes need to be consuming sport supplements and energy drinks?

No!  What young athletes need to be consuming is a nutritious wholesome diet which includes an abundance of fresh fruits and vegetables, whole grains, quality protein, healthful fats and plenty of pure water. Avoiding fast/junk food, and processed and refined packaged foods is the best way to ensure your athlete will stay healthy and strong and perform at their best!

Homemade Performance Drink  - combine the following:

750 ml water
½ tsp sea salt
juice of lemon (fresh)
1 – 2 tbsp pure maple syrup or raw honey

Twist Performance + Wellness Blog

By Jeff Roux 05 Jul, 2017

Mindset is Everything!

Summer might seem like a long time to prepare for the Fall, but from a physiological perspective it is just enough. In order to maximize the  impact of this time athletes must use it efficiently and take it seriously. 

This is the Performance Mindset. 

Mindset influences our behaviour 24 x 7. Mindset drives the need to improve and the willingness to make the necessary sacrifices to succeed. Mindset drives excellence. 

Rather than seeing obstacles as problems, elite athletes approach them as challenges. They take risks and push themselves outside their comfort zone.

TWIST Coaching is designed to help provide all of our athletes and clients the tools for physical and mental success. We encourage them to set goals and be accountable for their effort and their actions.

We expect our athletes to get better, every day!

The Twist team is fired up to lead our athletes on a tremendous journey this summer in order to help everyone who makes a commitment with us Inside the Red will Be Ready for whatever their sport or their life demands from them.

#MindsetBeforeMuscle  #BecauseTheSeason   #BeReady

By Jeff Roux 01 Jul, 2017

Anyone who grew up in the ‘80s will have fond memories of the Flexed Arm Hang, the Shuttle Run, and Speed Sit-ups in an effort to bring home the coveted Award of Excellence from the Canada Fitness Test. I certainly do. The Flexed Arm Hang was my nemesis that kept me settling for Gold year after year.

I can still hear the voices of Hal Johnson and Joanne McLeod telling us to, “keep fit and have fun.” But as we celebrate Canada’s 150th across the country this summer we can also look back on a history of the quest for health, fitness and performance that goes back much further.

Rumours exist about early Canadian settlers staying fit by chasing Beavers through the woods of Upper Canada and strapping knives on their feet in winter to traverse the St. Lawrence. Some say that early Canadian Strongmen could lift a Moose overhead after a shot of pure Maple Syrup, the first Canadian energy drink. The truth is that in 1867 Canada may have just been getting started but striving for physical fitness and elevated performance and the trends, fads and ideas that inevitably followed were well underway. 

By Jeff Roux 02 Jun, 2017

Each generation of parent is faced with new evolutionary challenges when it comes to keeping kids safe, active and healthy. Luckily, here in Canada in the 21st Century we don’t usually have to be concerned with being eaten by predators, hunted by enemies, starvation or scurvy. We are however faced with unique 1st World Problems that may not be as dramatic, but can still have long-term, devastating effects on the health and fitness of our kids.


“It’s not the strongest of the species that survives; but the one most responsive to change.” - Charles Darwin (Evolutionist)


Certainly, technological advances in our culture and food industry have helped improve our way of life, making things easier and helping us all more efficient. Ironically this has also created a culture of simplicity and laziness that may now be an even greater risk to our health than the historical ones listed above. The ability to out-run a hungry Saber-toothed Tiger created a positive outcome (for the human, not the cat), and helped our ancestors evolve with each generation. The winners in the survival of the fittest race survived and stronger, healthier generations followed. Now, despite more opportunities than ever to be more active, get stronger and learn how to make better food choices, we are suddenly devolving as the overall health and fitness in North America continues to regress.


Darwin would not be impressed.

By Jeff Roux 29 Mar, 2017

It’s that time of year again. Spring is in the air, days are getting longer, the local arenas are simmering down momentarily between playoffs and tryouts and the sports fields are ready to come alive with soccer, baseball and lacrosse. Spring and summer athletes are ready to take on their sports while Fall and winter athletes begin the official off-season in a quest to maximize learning, conditioning and development  

These days athletes train hard year-round, perfect their skills through practice, and compete to win. But, how are they fueling their game? Are they doing all they can to help their body repair and recover from all their hard work? Think about athletes as high-performance automobiles and food as their fuel which drives their performance. Unfortunately, all too often the emphasis is placed on “quantity” or calories and not “quality” or nutrients, so the fuel of choice ends up being low grade instead of premium. Performance is compensated…nutrition is their limiting factor!

With having to juggle work, school, sports and other activities, we may feel that our schedules are just too hectic, so little thought is given to nutrition or it’s just not a priority. But it’s not complicated and actually quite manageable to maximize nutrition for athletes (or anyone for that matter!).

What is the best way to fuel performance? Do young athletes need to be consuming sports supplements and energy drinks?

By Jeff Roux 29 Mar, 2017

Playoff season, the beginning of the end, the culmination of all of the hard work. It is a valuable time to revisit the discussion regarding in-season training. This time, however, I am going to look at this discussion through a slightly different lens. Instead of looking in detail at the ideal programming and periodization for In-Season training, I want to acknowledge the balance of all of the aspects of life for an athlete, and open the discussion regarding what should or could be prioritized for development.

I do have some expertise on the subject of balancing the chaotic schedules of youth athletes these days – I am the trainer for the Minor Midget AAA Whitby Wildcats, and with that role comes some deep insight into the day to day, week to week, and month to month schedule for these young athletes. I should make a note, too, that the contents of this conversation hopefully can be applied to many different sports and athletes and situations. I am specifically referencing hockey because it is what I know. My final disclaimer, is that I am writing this piece from the perspective of a strength and conditioning coach (because that’s what I am). This means I will focus my comments on the off-ice training, but in doing that, I do not intend to detract from the importance and value of the other aspects of holistic development for a young athlete (on ice training, practices and games, nutrition, sleep, etc). 

By Jeff Roux 25 Jan, 2017

#BellLetstalk is an incredible initiative that has opened the doors of communication and awareness of mental illness and helped people in Canada who struggle with issues know they are not alone and give them tools and support to help them move forward. 

Everyone makes mistakes, bad decisions and has bad luck and setbacks; in their lives, in their lifestyle, and in their relationships. These can happen at work, at home, and in many different day to day interactions. The same goes for all of the people around us, our friends and family, our colleagues and co-workers and people we interact with every day. 

No one is immune. 

They key to overcoming any setback is learning from our mistakes and taking on the challenge of turning obstacles and negative experiences into positive opportunities; we want to turn setbacks into success. This advice can work anyone. Our TWIST athletes and clients go through setbacks in their training, in their performance and in their day to day lives. We are often part trainer, part coach and part psychologist so every bit of positive advice can help. 

Take some and pass it on!

In the world of performance, failure creates the best opportunities for learning and getting better. In life the same is true if you approach it with the right attitude and energy. Setbacks are simply situations we can learn from, they do not need to be failures. A setback might be exactly what we need to get where we want to be.

In a great post on success.com Patti Johnson discusses 8 ways Successful People Handle Setbacks . Her article is more related to the business world but everything she says applies to athletes and everyone young and old as great real world advice as well. 

Here is how successful people handle setbacks:

E xpect Setbacks:Every successful person experiences setbacks. It goes hand in hand with trying something bigger and better. Setbacks happen, so expect them and accept them when they come. Look at setbacks are a badge of honor. It means that you are doing something hard. Embrace your badge of honor and own it!

Set Time Limits for Disappointment: Allow yourself time to acknowledge your feelings of disappointment. But put a time limit on how long you will focus on that feeling. You might still feel disappointment, but redirect that redirect that emotional energy toward progress. Turn that frown upside down! 

Use Less emotion; Get more information: Objectively size up what happened. Was there an event or decision that created a change in course? Be a researcher and actually write down what worked and what didn’t. Write down what factors created the setback. Seeing the facts on paper void of emotion can crystallize the facts. Be objective.

This will aid in preparing a solution or preventing a repeat of the same issue. The classic quote from my club volleyball coach applies here, "fool me once shame on you, fool me twice, shame on me." 

Rely on “Now What?”: Successful people find a path to progress . Step back and consider all of your options.

This one resonates with me the most. Don’t panic, stay calm and find YOUR “path to progress”. I approach setbacks with an, every problem has a solution perspective. Stay calm and find a path that helps you navigate through the negative and turn it into something else.

Think, Tomorrow More than Next year: Ask yourself,  What can I do tomorrow to make progress?  Start there. You need a long-term direction, but sometimes it needs to evolve rather than being an ah-ha moment.

TWIST Holistic Nutritionist Tina Ward always says. keep it simple, do a little better than yesterday. You cannot change everything in your life overnight.  "The journey of a thousand miles starts with ONE STEP." - Lao Tzu - 

Learn! Successful people (and successful athletes) have a confident willingness to learn what needs to be learned. A lack of experience or knowledge doesn’t close a door, but defines what must be learned.

This is when growth, development and getting BETTER happens!

Manage Self-talk: Setbacks and disappointment can create self-doubt. Manage your internal thoughts so you stay focused on the future and what you can do next. Give yourself credit for doing something important, taking risks, and trying something new.

One of our Core TWIST Value is Quarterback Your Own Wellness. This means ultimately you are responsible for you. We take charge and are in control of our own physical, mental and emotional health and vitality. Security, stability and a healthy way of life are essential to us. To be a leader of many, you must start by being a leader of one. Exercising our body, mind and spirit keeps us in optimal health so that we are able to do the same for others. It is ours to influence.

Setbacks happen to everyone, they can happen any day at any time. We cannot avoid them but how we react to them can define the future. If handled correctly, a setback is merely a setup for a comeback!

By Jeff Roux 17 Jan, 2017


by Jeff Roux B.P.E.; CSCS; TSCC-Gold


                       “The difference between excellence & mediocrity, is commitment.” – Unknown -


Hockey players in Canada have the best opportunity for seasonal development. The off-season arrives as spring merges with summer, school ends, and this creates the perfect combination of time and opportunity for physical and mental preparation for the start of the season. Strength and conditioning coaches are blessed with the perfect laboratory of training as we have a chance to create programs and put together drills within this almost perfect vacuum of training possibilities. Athletes generally have 12+ weeks to commit fully on setting and accomplishing the goals they have for the season and put the time and energy they need into achieving them.


With the growth of new athlete specific training facilities, advanced programs, experienced trainers and coaches all over the country and even access to on-line and self-directed training options, finding the right opportunity to prepare through the summer is easier than ever. Unfortunately, many players and teams still do not carry the momentum and development of the summer into the season. When this happens much of the hard earned summer gains quickly begin to disappear.


As the summer comes to a close, many players pack in their off-ice training gear of focus on what happens on the ice, basically hoping all of the hard work they have done all summer stays with them through the season. After all the hard work, commitment, cost and sacrifice of valuable summer time, this is completely illogical. As Teams hit the ice to start the season, high amounts of time and energy are devoted to on-ice practices and games? Many athletes and teams embark on an in-season dryland training schedule as well but balancing hockey, school, and life puts time and energy at a premium and ensuring that the in-season program is efficient, effective and purposeful is essential.


Hockey demands 360° of mental and physical focus for optimal performance. The season is long, practice time is often devoted to technical development, tactical execution and positional/strategic rehearsal with the odd bag-skate mixed in (often to the detriment of conditioning & skating technique rather than improving it). How can players keep getting better, stay strong and continue to maximize their in-game conditioning as the season progresses?



By Jeff Roux 08 Dec, 2016

December 2nd marked the release of the new Hamilton Mixtape . If you are a music (and lyrics) fan it represents a unique collaboration of the arts that has been rare since the digitization of the music industry. It is about telling stories, reliving history and representing different cultures and philosophies through various styles of music with different voices telling these stories. It represents creativity, imagination and a passion for sending a message. It represents many of the things we try to express in the world of health, fitness and performance. Ultimately, you can mix ideas and genres and if they fit together with a purpose, the result can be brilliant. The same goes for putting together a proper training session.

When I was in High School and University I was the King of making Mixtapes. I made them for girlfriends, I made them for friends, I made them for my family and of course, I made them for me. They became the soundtrack of my workouts, my days and my life. They were personal, creative, specific, and full of surprises.

In the age before digital files, iTunes and internet radio, a true Mixtape took careful planning, research and ingenuity to hunt down and attain the music you wanted as well as my secret ingredient; the sound bytes, movie quotes and comedy bits that always came between the songs. I couldn’t have dead air.

As technology advanced the art of making a Mixtape became easier, digital files were easy to access and the speed of the process was accelerated. Soon the Playlist was born and the world was cursed with a new element of musical bastardization; Shuffle. This is the kind of Anarchy the Sex Pistols, the Clash and the Ramones applauded but even they would be appalled to know they were being thrown in a Vitamix and randomly blended with Bieber, Nickleback and (insert famous Country Song here) into a musical smoothie recipe that just does not go together.

Please note I am not intending to judge for actual musical taste, I am simply making a point about keeping things in a proper order. I am sure Justin , Chad  and Blake  would prefer their recipe was more consistent within their own genre of Pop, Rock and Country as well. Perhaps the people of Sesame Street said it best when they posed the philosophical observation that “ One of these things is not like the others,  

By Jeff Roux 08 Dec, 2016

Everyone has a doctor in him or her; we just have to help it in its work. The natural healing force within each of us is the greatest force in getting well. Our food should be our medicine. Our medicine our food.” ~Hippocrates 460 – 370 B.C.

by Tina R. Ward CNP, RCNP, ROHP

The Holidays are coming quickly, schedules are busy and things can get a bit hectic; oh ya, and also, Cold and flu season is here. Does that mean that you are destined to get sick?

Nope. Not at all.

Our best defense against disease and illness does not come from the pharmacy, it comes from within, our immune system. Concentrating on immune-enhancing whole foods, and balancing your lifestyle will rev up your immune system, keep it vigorous and keep the seasonal illnesses at bay.

Here are some tips to keep your immune system healthy and strong:


Dive Into the Vitamin C  

Vitamin C is a key antioxidant; it also increases activity of white blood cells.

Luckily this vitamin is found in a variety of  whole foods such as bell peppers, cauliflower, oranges, lemons, dark leafy greens, strawberries, broccoli and Brussels sprouts.

Visit Your Favourite Antis

Consuming Anti-viral, Anti-inflammatory & Anti-bacterial Foods is not as difficult as it may sound. Onion and garlic are potent immune boosters.

Garlic is anti-viral, anti-inflammatory and anti-bacterial. It contains a special compound called allicin  which helps to protect us against infection. Onions help fight inflammation, contain sulfurous anti-bacterial compounds, and are also a good source of vitamin C . They might not be great for your breath, but they are great for your life!


Go for Ginger

I know some prefer Mary Anne but Ginger is truly a potent herb for so many health benefits and it does wonders to boost our immune system.  Add ginger to everything!  – make teas, add to stews, soups, stir fries, sauces, dressings etc.


Mushrooms are Magic

Mushrooms are terrific immunity boosters because they have immunomodulating properties (Yep, it's a word, look it up! ) – meaning they help increase our immune fighting power when needed but can also temper an over-active immune system if necessary.

Great varieties of mushrooms to incorporate into meals include shiitake, cremini, portabello, chanterelle and oyster. You could also try tea made from changa and reishi mushrooms. And one of our recommended supplements The Good Stuff Health Mix is created with Changa Mushrooms and can help make some AMAZING recipes. I'd be happy to share them with you!

Water is a Weapon

Keeping well hydrated allows the body to flush out toxins, reduces aches, pains and headaches, supports the digestive process and aids in transporting hormones throughout the body.

Without sufficient water, your immune system will be challenged. Aim for a minimum of 2 -3 litres daily.

Stifle Stress

Perhaps easier said than done but stress management is critical for a healthy
immune system. There is no greater hindrance to our health than stress. That's where stress reduction activities come in.

Go for a walk, work-out, sit in a sauna, stretch and breathe deeply; these all help boost your immune function. Mindfulness meditation has been shown in studies to increase circulating antibodies. A variety of adaptogenic herbs may also be used to aid in restoring a weakened immune system caused by stress.

Avoid Sugar – You’re Sweet Enough!

Besides making our bodies acidic (an acidic body is a great host for disease!) and feeding our “bad” bacteria, sugar competes with Vitamin C for uptake. The more sugar we eat, the less we are able to absorb Vitamin C.


Get your ZZZ’s

Sleep is crucial to our healing process and is one of the greatest natural immune system boosters.

Long term sleep debt can lead to a host of serious diseases and even general malaise.

Make it a priority to get adequate sleep every night. The hours between 10 pm and 4 am are the most beneficial for restoration and regeneration.

.......and Don't Forget this Z(n)

Zinc is an important mineral which supports the immune system (and overall healing in general). Good sources of zinc include pumpkin seeds, sesame seeds, quinoa, lentils, cashews, beef and lamb.

For more information on how to boost your immune system, or to book a consultation with Tina, please CONTACT US .

  #Feed Your Ready

By Jeff Roux 01 Dec, 2016

Hunting for the Perfect Diet

by Tina R. Ward HolisticNutritionist (CNP; RNCP; ROHP)

Mulder and Scully are not alone. UFOs, Bigfoot, The Loch Ness Monster; many of us want to believe. We know the truth is out there. We are all looking for answers.

When it comes to hunting for the perfect diet, we all want to believe it exists. That there is a simple solution that will finally work. In reality, the facts are as elusive as the quest for evidence in the list above.

Vegan, Paleolithic, all of the "Tarians" (Lacto-Vegetarian, Lacto-Ovo-Vegetarian, Pescatarian, Flexitarian, Noodletarian, Fruitarian), the specialist Diets (The Zone, Pritkan, Ornish, Atkins), the diet brands (Weight Watchers, Jenny Craig, Nutri/System), the "your unique physiology" programs (Blood Type Diet, Body Type Diet, Macrobiotic Diet, Metabolic Type Diet), the natural health angle programs (Hippocrates Raw Food Diet, The Detox Diet), the Fasts (Optifast, Medifast), it does not end there.

The Carbohydrate Addicts Diet, The Whole 30 Program, The G.I. Diet, Colour Therapy and Rainbow Diets (not a joke), The 21 Day Fixed Container Diet, The Grapefruit Diet, The Banana Diet…I am only scratching the surface here.

A diet is whatever we eat! But what is the Perfect diet?

When I say the word diet,  what do you think? Weight loss…deprivation …restriction…being isolated…tasteless food...no fun?

Almost every day I hear, “What diet do YOU follow?” and  “Tell me, what is the PERFECT diet?”

The answers? Well, for the first question, I follow the Tina Diet, which means simply, whatever is best for Tina. It also means, in this season, at this time, on this day, to achieve my goals, address my unique bio-chemical individuality. Officially I like to call it the, "What is Best for Tina Don’t Try to Label My Diet, Diet."

For the second question, "What is the perfect diet?" My answer is, "the perfect diet for what?"

I'm not perfect, but I'm perfect for you!" - Grace Jones

The human body requires food to function. Food is essential to provide nutrients, to preserve life and promote cell and tissue growth. From umbilical cord to our geriatric years, our nutrient requirements will constantly change, so our "perfect" diet is the diet that adapts and fluctuates with our needs. It should be in sync with our activity level, what season we are in and it should address specific health issues or goals. Each individual diet should be in sync with how we live.

There is no universal perfect diet….but each of us can have a diet that is optimal for YOU.

The more information we have access to, the more complicated nutrition and healthy eating seem
have become. For many it is intimidating and out of reach. This is understandable as popular media push expensive, “designer” health foods or exotic and mysterious Superfoods. High prices for freshproduce, $8 Cauliflower, the latest and greatest trendy packaged foods using sexy health jargon and buzz words, hundreds if not thousands of nutrition blogs all offering contradictory advice…it can be exhausting!

But the honest truth is, eating healthy is not complicated.

It does, however, involve a mindset shift. Eating healthy must be a priority. Eating healthy must be valued and honored. Eating healthy must be earned. To be truly healthy, one must eat healthy and live a healthy lifestyle! There are no shortcuts.

In reality, the components of a healthful diet can be quite simple.

Here are some guidelines to help you Feed YOUR Ready:

  • Eat real food: alive food, fresh food, unprocessed or minimally processed food, food that grows from the ground, can be plucked from a tree or harvested from the sea. Food in its natural state as it is found in nature.
  • There is no such thing as junk food: it is either food or it’s junk. Avoid processed, refined, deep fried, packaged, and prepared. Avoid foods with added sugars, preservatives, colours and flavours.
  • Water: Drink it. Drink plenty of it…it is nectar for survival!
  • Veggies Rule: the majority of your plate should be filled with vegetables – include plenty of colours – “eat a rainbow”.
  • Be mindful: sit down at the table; turn off the T.V., computer and cell phone. Focus on what you’re eating. Think about where it came from. Take your time and chew your food thoroughly.

We are all looking for answers. We all want to know the truth. The truth is, there is no perfect diet for everyone, and no one person has the perfect diet. You need to focus on what your body needs, what your goals are, and what works for you.

If you have questions about the perfect diet for YOU, please CONTACT ME  for a FREE consultation.

#Feed Your Ready

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