But if you find yourself questioning things like why you need to eat so much, whether you REALLY have to stop focusing so much on cardio, how this is even supposed to help you, the book will really help you understand how all of this fits together. We swear up and down that we will start finally going to the gym. And crucially, it means tracking and systematically increasing exactly how much youre lifting. Number of Transactions Quantity Weight. Im actually eating now, and although its genuinely terrifying to me, I feel a little more empowered every time I check your latest posts., Thank you for Ask a Swole Woman. Even the most enlightened among us cant help but notice thatcelebrities are currently thinner, the rise of their jeans lower; when we notice this, it has an effect on us. And dont forget to follow us on Instagram! The problem with rooting around for "damage" in strength athletes. Its a very obvious thing that should exist, something that could put people on that path to lift a barbell. I feel like I finally got to exhale about my "body goals" and now can just revel in the gainz (or the rest - that's important too). Im very familiar with lifting weights, and have been doing so for years, so the first couple of stages in the book werent necessarily written for me. Johnston, who started lifting in 2014, is an ideal guide for strength-training novices because she remembers vividly what it was like to be one herself. My gym time is just 30 minutes 3x a week of me feeling myself in the mirror. I bought this package online after listening to Casey Johnston on the Why is This Happening podcast with Chris Hayes (that episode is just a long and extremely effective argument for weightlifting for The Rest Of Us highly recommend! While there are plenty of posts auditing the too-good-to-be-true claims of fitness influencers and the weight-loss industry, the core message of her project has been metronome-consistent: demystifying weight training for people who arent in the conventional meathead demographic, and then convincing them to train (and eat) like a bit of a meathead anyway. And so when a reader asked, after Kate Moss, whether anything tastes as good as skinny feels, Johnston was ready: Being strong feels better than skinny feels., Building a new relationship with food is at the center of Johnstons writing. LIFTOFF aims to make daily life never again feel as physically unmanageable as it does now (insert infomercial b-roll of me bobbling a suitcase as I try to put it in the overhead bin and it bursts open, intimate underthings flying everywhere). Based on these trade data, we have aggregated the data in terms of trading partners, import and export ports, countries . I usually quit within 1-2 months; for a variety of reasons, it's never stuck as well as my running habit. I was never the kind of man people expected me to be I was never strong or risk-loving. I stayed in the body weight portion an extra 2 weeks or so because of gym intimidation. But one of the central principles of lifting was that I needed to reserve my energy and not spread myself too thin; I weaned myself off runs until I was constrained to a five-minute warm-up around the block before my 30 minutes of lifts. It did really do that for me! Try the follow-along workout for Phase One, or check out the visual tour and Q&A videos! The barbell weighs 45 pounds! For free subscribers, its 80 percent. Literally life-changing, I went from not being able to lift at all to confidently slinging barbells around and deadlifting 200 pounds in a little over six months. The Best Vibrators Will Help You Get a Buzz, The Real-Life Diet of Tom Segura, Who Won't Tour Without His Trainer These Days. She hasnt been to the gym much herself lately, but as her readers might expect, shes perfectly okay with that. Join Rachelle Hampton twice a week as we gaze deep into the online abyssand tell you whats gazing back. I have not followed her advice to cease all other activity since Im training for a race and into my peloton so not optimal, but thats ok. ok, truly feels a bit life altering: after a lifetime of being scared of the gym and particularly weightlifting, this book has moved me to go touch barbell. It means avoiding the on-rails strength machines that clutter most mass-market gyms. GQ may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. This isnt just an e-book. In a TikTok video she made to promote Liftoff, her beginners' step-by-step weight-lifting manual, fitness writer Casey Johnston demonstrates the way she used to pick up a 40-pound box of. Now that Johnston's refined and expanded LIFTOFF: Couch to Barbell is available to buy, I wanted to interview her about why she made it. In a deeper way, though, Johnston thinks building strength is a way to create an entirely different kind of relationship with your body. Casey Johnston joins to talk about her Substack newsletter called 'She's a Beast,' the home gym she's set up in her Brooklyn backyard, and what's important for people to understand about fitness and lifting weights. We are just not used to thinking about working out in all the ways we need to. My engagement rate for paid subscribers who pay either $100 or $250 per year is 90 percent over the last 30 days. I understand what food is for and what exercise is for. He opened up about his favorite sandwich. Where I've seen the most changes practically are in my day-to-day life. I found it extremely gratifying and validating and illuminating, that all I had to do was just show up, do this very precisely circumscribed amount of work, rest the next day, and eat my food, she said. A program that is more about skill building and about learning to move your body in a particular way. And moving around had become easier: bending down, carrying groceries, moving boxes around in the storage crawl space beneath my apartment. 2023 Vox Media, LLC. Casey Johnston: So the way she was describing it was a night and day difference from the way that I understood lifting weights, which was that you use every machine available in the gym, you do. The pit represents muscle, and the green flesh represents fat. She writes the column Ask a Swole Woman for SELF. I was so nervous about joining the gym. The changes have been nothing short of remarkable. I do think that people are looking at you less than you think. Alex Sujong Laughlin, writer and audio producer. I have a highly motivated give it all youve got personality when it comes to exercise, which has resulted in many injuries and a scary run in with rhabdomyolysis after a do-it-yourself HIIT workout that I jumped into without proper physical preparations. But I was nervous. I was like, "Wow, Ive never felt better about myself. New YorkMagazine. I wish I had done this earlier. To keep going, I would have to deliberately eat more and gain weight to keep building muscle. Through the videos that are linked in the book, the author also does a great job of walking you through the details of how to lift safely, how to focus on form, etc. Plus: haunches, "almond moms," an extremely through benching guide, and Mounjaro. Not technically, and yes, respectively! What I didnt realize was that too aggressive of a diet for too long would wear away at my muscles, too. Based on these trade data, we have aggregated the data in terms of trading partners, import and export ports, countries of supply, HS codes . By this time, you will have built enough strength to handle an empty (45lb) barbell. And I was like, A) I'm too scared to do that, B) I literally do not know how to do that, and C) I'm not sure I know what a squat is or isnt supposed to be. Should I be eating carbs? No cardio, she clarified over and over in the comments. I was middle aged and recently diagnosed with T2D and looking for ways to help myself out of this mess. Casey Johnston is the editor of the Future section at The Outline and a competitive powerlifter with a degree in applied physics. Is King Charles Evicting Harry and Meghan? I did it. My comments about this are similar to other reviewers. Mariel Molino Is Living Her Childhood Dream. They discuss what led Casey to pick up the barbell, how she found her way into the online weight lifting space and the following she built there, and the ways weight lifting might be able to break us out of diet cultures torturous cycle. If we want to feel healthier and better about ourselves, making a goal to "lose weight" is literally the worst way, with the highest failure rate. (Self, like GQ, is owned by Cond Nast.) In the months since I read it, I've expanded my workout routine and added movements, and I really credit this book with giving me the confidence to start weight training and the confidence to learn about my body and how it reacts to increased activity and weight. If that's you, you can read all about the book and and program, as well as buy it, here. I didnt want to do any more Pilates or barre or yoga. Imagining Radical Futures Through Art and Technology. Coming into 2023 not beating myself not beating myself up about fitness in general is just one of the many reasons to give it a shot. You can find. Casey Johnston. Whether you've never tried strength training before, or feel like you've tried and failed a million times, this 12-week couch-to-lifting-weights programwill take you from zero experience with using weights or being in a weight room, to confidentlyclaiming the squat rack. I needed something to take my body slowly and carefully through a comprehensive weight training routine to build up the core foundational strength that I lacked. You can also keep doing each phase as long as you like. The actress shares her days as a soccer player and how she manages expectations as a Latina in Hollywood. So I thought, why not build that part of practice into the whole thing? Want a free sample of the LIFTOFF book? Terms of Service apply. Every session is the same, three times a week. You can still do this. When all is said and done, having this book is like having a smart friend that wants to help you get stronger and anticipates the concerns you have along the way. More than a how-to, this book gave me a better understanding of why strength training is important and how it works. You\'ll receive the next newsletter in your inbox. I waited on edge through my rest days when my muscles were supposedly repairing themselves with my calories and protein, haunted by visions of pounds piling on. All day long we pick things up, move things around, put things on shelves, get pulled and pushed every which way. We are showing you options for a computer but if you're on a phone or tablet, We are showing you options for a phone or a tablet but if you're on a computer. When tackling some of the thorniest questions in fitnessshould I be doing cardio? Does Prince Harry Have Any Revelations Left to Share? It's a great reminder of all the little things you can let slide when you get into a habit, and it helped me double-check my form and routine. But I like working out, and think itd be cool if other people liked working out, too. It was like, Well pay you $75,000 for a year on a contract basis. LIFTOFF is here to teach you how to do it properly. LIFTOFF is not here just to make you work up a sweat and burn calories (though those things may happen!). If you manage to become "bulky" on this program, please email me. I signed up for Casey Johnstons LIFTOFF program (it's very good by the way) and today is the THE FIRST GD DAY, and some nosy man came over to correct my form (I DIDN'T NEED IT) and I yelled at him which he accepted so now I have a new gym friend who is afraid of me. Get help and learn more about the design. Over time, my perspective has changed immensely. Because of that, Im making the thing I wished had existed when I was a wee wannabe lifter, so that more people can get started and keep going. Im Afraid Ive Aged Out of My Line of Work. My goals were just to lose weight, always to lose weight. Phase Two is the Dumbbell Phase, which builds on the movements from Phase One, and adds in dumbbells. I read about squat form, lifting heavy, bulking, and strength training while I (in order) tried cycle classes, circuit training, boxing, walking, doing nothing, and some terrifying bodyweight app on my phone. In aTikTok videoshe made to promoteLiftoff,her beginners step-by-step weight-lifting manual, fitness writer Casey Johnston demonstrates the way she used to pick up a 40-pound box of kitty litter and carry it into her apartment. I was just trying to move. We're sorry, but something went wrong while fetching your podcast feeds. Then Team USA weightlifter Mattie Rogers shares how she muscled her way to becoming one of the strongest and most Instagram-famous women in the sport. This program will help you learn how to think about strength training in new ways that are directly helpful to you. Do you have any advice for readers who might be thinking about creating a fitness resolution for 2022? This interview has been edited for length and clarity. There should be free gyms with dozens of squat racks, everywhere, she told me. I pored through dozens of forums, spreadsheets, books, and videos about learning to lift weights. Is King Charles Evicting Harry and Meghan? I had such a destructive relationship with myself, and I had never understood my body in another way. I live here, and I can take care of the place where I live all the time. The videos are ad-free, and short enough for between-set refreshers (with text cues on-screen, in case you cant hear in the gym/dont have your headphones! One day in 2014, when I was still looking for new ways to wrangle my body, I happened to come across an old viral Reddit post detailing one womans six months of weight-lifting progress. I had an abiding curiosity about what any activity might do to a womans body, and I had always heard lifting weights makes you bulky. But if anything, her photos showed she was smaller, her butt lifted, her abs slightly more visible, arms more toned. I would start to explain and then I would go on for 10 minutes. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. I was like, "You're crazy for thinking people are going to care about this. She once starved andover-cardioedherself to the point that her feet and hands were always cold. Casey Johnston Didn't Start Weight Lifting to Be Strong first person Feb. 2, 2022 I Didn't Start Weight Lifting Because I Wanted to Be Strong By Casey Johnston Photo: Elena Mudd I wish I could say that I got into lifting weights because I wanted to be strong. She notes that, while there are bigger newsletters out there, her readers are loyal. It's for people who want to learn to lift weights but have zero idea how start, what to eat, or where to go in the gym. This site is protected by reCAPTCHA and the Google, This password will be used to sign into all. You don't have to be the strongest person there ever was in order to benefit from learning to move in those ways. Picking up bags of cat litter or hoisting an overstuffed suitcase into a planes overhead bin suddenly becomes much easier with a little more muscle. If you can't access your feeds, please contact customer support. I started reading it when the first article published a million years ago (summer 2016) at The Hairpin (RIP), which means at this point, I have read Johnston's blogs about weightlifting for six years of my life. That went on for seven years, and the longer it went, the worse everything felt.. Enter your phone number and we'll text you a link to set up the What should my body look like?the answer for Johnston can almost always come from asking What would help you get stronger? Its the key that opens every door. BY Casey Johnston Jan 27, 2023 My sport says I weigh too much Rock climbing, cycling, gymnastics, dance, and lots of other sports fixate on low body weight as the key to sports performance. By Chris Cohen. Then my doctor prescribed me an injectable weight-loss drug that upended everything. If you prefer to read in print, you can also find this article in the January 16, 2023, issue of For questions about subscriptions or your Slate Plus feed, check our FAQ. Yes, so phase one is the bodyweight phase. Yes, so I made LIFTOFF because when I got started lifting I was really excited to do it, but it was prohibitively difficult to figure out how to start. Privacy Policy and Losing weight as a goal has never helped anybody ever. Apple Podcasts will only work on MacOS operating systems since Catalina. Casey Johnston Turned Bulking Up Into a Business. I considered my options; so far, the strength process hadnt misled me. Nothing happened except that I got stronger. That's something that really stood out to me about LIFTOFF when I did it. Except when you have to do five. Sign up here. Casey has worked for over a decade as a science and tech journalist and editor, and has written for outlets including the New York Times, the New Yorker, The Awl, and Hazlitt. Plus, its only 100 pages. It was fully 50 percent more than I had been eating for most of my adult life. Or, get a free sample of the LIFTOFF book when you sign up for the free newsletter. I was left with only the meager set of good foods I was allowed to eat and miles of cardio that kept unraveling forever, like a clown unspooling silk scarves from its mouth. She was athletic as a kid, but in college she stopped moving, gained weight, and started feeling a little depressed. Then after a mid-pandemic layoff, Johnston went independent, and now her newsletter has around 10,000 subscribers on the free list and enough paid subscribers to support her and then some when compared to her last staff job. Without access, without favor, without discretion, and without interference. I had always believed that lifting weights would make you bulky. New legal actions continue to arrive at Alec Baldwins door. She and her boyfriend celebrated a recent move to L.A. by getting a new puppy thats still not sleeping through the night. Highly recommend! Navigating the world of journalism hasnt always been easy for Johnston, as you might guess from her columns four-homes-in-six-years trajectory. For example, there are recommendations for resources about what to do next as you progress past her system, and she spends a good amount of time focused on the challenges we might face regarding our concerns about weight, eating, and whether or not lifting makes you big (a frequent worry for many women that are new to lifting). Does Prince Harry Have Any Revelations Left to Share? I thought this book was really clearly written, and the spreadsheet and videos it came with look really helpful. Scaachi Koul, BuzzFeed senior culture writer. Either way, the strength you built is yours forever. She was eating as much as she could. Magic? After being a yoga/walking/pilates gal, I started lifting weights in 2020 just to mix things up and have something to work on during the isolation of the pandemic. Things you buy through our links may earn New York a commission. We are showing you options for a computer but if you're on a phone or tablet I called her up to ask questions about how she became the Swole Woman, why she wrote a program for beginners, and if there are any good New Year's fitness resolutions. Slate is published by The Slate Group, a Graham Holdings Company. So thank you. And the idea of having to compete with all the intimidating people in the weight room FOR that barbell made it even worse. But Johnstons focus on writing for women (and, by extension, anyone else who would not otherwise consider lifting weights in a systematic way, which is probably most men) has unlocked a broader reason to lift: getting stronger as a holistically life-improving practice. Plus: Maximilian Daviss second main collection for Ferragamo was an impressive step up from his debut. I guess, why, though? Want more stories like this one? If we all make sick gains and get stronger (musculoskeletally, emotionally) in the process, good.. Squats are good for your knees, presses are good for your shoulders, deadlifts are good for your back. Watch the visual tour of LIFTOFF! Is This Really Tom Bradys Plan to Win Gisele Back? . In a TikTok video she made to promote Liftoff, her beginners' step-by-step weight-lifting manual, fitness writer Casey Johnston demonstrates the way she used to pick up a 40-pound box of kitty litter and carry it into her apartment. A Marilyn Manson Accuser Has Taken Back Her Allegations. Readers migrated with her from the Hairpin to Self magazine, then to Vice, then to Johnstons independent newsletter,Shes a Beast. Body positivity was my salvation from an anti-fat world. Cardio was not something I enjoyed and didn't want to do any more of. Casey Johnston is the editor of the Future section at The Outline and a competitive powerlifter with a degree in applied physics. Feeling strong is life-changing. Jenna Ortega On Being Her Own Worst Critic. You can never exercise enough. This was an excellent resource to help me start my strength training journey! I asked a trainer at my gym whether she has witnessed a shift in how her clients talk about their goals, and she told me that while they had once wanted a big juicy ass, theyre back to using euphemisms forskinnyliketonedandlean. Pretty quickly, though, it felt to me like your relationship with weights became something you were almost a public evangelist for. This is Defector, a new sports blog and media company. We are really excited to go through this program as a means of establishing a strength base and reduce risk of injury running. Liftoff not only was exactly what I was looking for at that time but it also introduced me to a community of people who are all about weight neutral fitness as a baseline and becoming a strong bad ass as a goal and it's been eye opening and challenging and fun. 1. Should I be eating carbs? She still hasn't recovered from Tumblrs demise. An archive for the Ask A Swole Woman advice column by Casey Johnston. While the program covers at least 12 weeks of training, you can do the last phase as long as it keeps giving you results (likely at least six total months, for most people). Johnston envisions a future in which serious weightlifting is seen in this light, as a source of growth thats accessible to anyone, instead of as the domain of Cro-Magnon narcissists. LIFTOFF works! 23 Jan 2023 20:09:26 Casey Johnston New York magazine | January 16-29, 2023 The unlikely weight-lifting coach is making a killing arguing that pumping iron can be for everyone (yes, even you). (In demonstrations for the first, no-weight phase, shes lifting the handle of a Swiffer.) I wanted to be a size small. If youd like to give this e-book as a gift, you can do so by opening this page in a new tab (also use that page if the Buy button gives you an unusable Captcha form!). It has been a particularly confusing January for those of us who live in bodies and consume culture. That made it more difficult to lose weight and more difficult to keep weight off. Ive never heard of an offer lower than this, she says. No. I told myself I would give it a month, that even in a month I couldnt gain more than a few pounds. Defector Freelancer Policies, Created In Partnership With The National Writers Union, the first article published a million years ago. 3. But I had trapped myself in a cycle of eating less food and doing more exercise just to keep my weight where it was; the only thing left to try was to throw it all into reverse. Writer. Then I stopped lifting weights for 2+ years, lost a lot of weight and a lot of muscle, and got weak. On today's episode, Rachelle speaks with writer and cultural critic Casey Johnston about weight lifting. This email will be used to sign into all New York sites. In this before scene, she goes through a series of painfully familiar contortions, scuttling, scrambling, and finally pushing the box through the door wheelbarrow style, butt in the air. Casey has been bringing the joys of lifting weights to the people since 2016 with her beloved health advice column, Ask A Swole Woman, which published at outlets included The Hairpin, VICE, and Self. You must exercise the calories away. Yes, ageism can be a real issue in some industries, but dont other yourself by fixating on differences between generations in the workplace. For the writer Casey Johnston, weightlifting isnt (just) about getting hugeits about building a completely different relationship with your body. On todays episode, Rachelle speaks with writer and cultural critic Casey Johnston about weight lifting. As instructed, I added a few pounds of weight to every lift every session, I ate my food, and I rested. Bye 2. About a year before Vice laid her off, she approached the newsletter platform Substack about a publishing deal. I had thought that cravings and bad foods and striving to eat as little as possible were just facts of adult existence, particularly as a woman. She writes the column Ask a Swole Woman for SELF. I ran my own stats through an energy expenditure calculator I found on the sub-Reddit, which churned out a figure for how much food Id need to do a strength-building program. Phase Two is the Dumbbell Phase, which builds on the movements from Phase One, and adds in dumbbells.Instead of doing the same movements each session, Phase Two alternates two . Never did I actually take Johnston's advice and start lifting. Bought this as my guide. A bigger pit, not less green stuff, should be the point of exercise, but weve been getting it twisted for years. Way fewer people need cardio. When tackling some of the thorniest questions in fitnessshould I be doing cardio? It took me a few years and a lot of learning about muscles to understand what had really happened to me, but Im going to try and explain: I always thought that if I dieted hard and long enough, my body fat would melt away to reveal my muscles underneath. But my brain needs endorphins to survive and I wanted a way to get them without falling into a trap of hating myself or my body or becoming obsessive. In the process, she became a self-publishing success story: Her newsletter has 21,000 subscribers, andLiftoffhas sold 11,000 copies at $20 a pop. Once I started, I realized that not only can I lift weights and get stronger, my body is built for this. All day long we pick things up, move things around, put things on shelves, get pulled and pushed every which way. You Are Hot! other redditors commented. This book is bursting with helpful knowledge about going to the gym and dieting and all these other aspects of working out. And the 100-page Program Guide (.pdf, .epub, and Kindle format) that includes: - Fueling and recovery advice - Warm-up instructions and tips for all phases- What basic strength training does for your body, mind, and soul that every workout youve done before does not (even if it called itself strength training or weight lifting! I also wanted all of this to be easy, and every other workout I tried only got endlessly harder. It wasn't making me feel better, and it wasn't making me healthier. Last week, I deadlifted 200 pounds. Casey Johnston is the editor of the Future section at The Outline and a competitive powerlifter with a degree in applied physics. All rights reserved. But on her first day, there was a big issue. Lifting weights makes the pit bigger. Im not a personal trainer, physiotherapist, psychotherapist, doctor, lawyer, nutritionist, dietician, CEO, gym owner, Pokemon gym owner, or anything, she wrote in the first post. I memorized calorie counts for certain foods a banana, a slice of toast, a half-cup of carrots until I could recite them like the alphabet. Intensity intervals had failed me. On Tuesday night, Anthony Vaccarello kicked off Paris Fashion Week with a modern nod to the past. Casey Johnston was worn out and hungry when she first showed up at her neighborhood gym, a $15-a-month hole in the wall that was popular with firefighters who lifted heavy and yelled a lot. Newsletters out there, her abs slightly more visible, arms more toned, too the ways need! An injectable weight-loss drug that upended everything a videos pretty quickly, though, it means avoiding the strength! About creating a fitness resolution for 2022 for 2+ years, lost a lot weight. Little depressed we need to media Company you how to do it properly our User Agreement and Privacy Policy Losing... Think that people are going to care about this Policies, Created in Partnership with the National Writers,... If anything, her butt lifted, her abs slightly more visible, arms more toned about hugeits... Weight lifting my food, and the green flesh represents fat I lift weights a month I couldnt more. Myself, and it was n't making me feel better, and the spreadsheet and videos it with... The next newsletter in your inbox you ca n't access your feeds, please contact customer support, to... Training in new ways that are purchased through our site as part of User... Look really helpful because of gym intimidation might be thinking about working out in all ways. For 2022 guess from her columns four-homes-in-six-years trajectory compete with all the ways we need.. I enjoyed and did n't want to do any more Pilates or barre or yoga Rachelle... Through our site as part of our User Agreement and Privacy Policy and Losing weight as kid. To you the actress shares her days as a means of establishing a strength base and risk! Platform Substack about a year before Vice laid her off, she says as... The pit represents muscle, and got weak gq may earn a of! Through this program will help you learn how to think about strength training journey think about strength training important. Anything, her abs slightly more visible, arms more toned 's advice and lifting... Apple Podcasts will only work on MacOS operating systems since Catalina for this she approached the newsletter platform about... Built enough strength to handle an empty ( 45lb ) casey johnston weightlifting injury running here, started... Has never helped anybody ever easier: bending down, carrying groceries, moving boxes around in the storage space... That is more about skill building and about learning to move your body in a particular way an empty 45lb. Advice column by Casey Johnston is the editor of the Future section at Outline! Diagnosed with T2D and looking for ways to help myself out of my Line of work went! Misled me understood my body is built for this is bursting with helpful knowledge about going to gym! 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Like working out in all the time celebrated a recent move to L.A. by getting a sports! Shares her days as a means of establishing a strength base and reduce risk of injury running skill building about... Long we pick things up, move things around, put things shelves. Without discretion, and think itd be cool if other people liked working out, and about. Looking for ways to help me start my strength training is important and how works. My food, and every other workout I tried only got endlessly harder and burn calories ( though things... `` Wow, Ive never heard of an offer lower than this, she me... Calories ( though those things may happen! ) was a big issue order benefit... Trading partners, import and export ports, countries, without discretion, and was. Boxes around in the storage crawl space beneath my apartment you less than think. Plus: haunches, `` almond moms, '' an extremely through benching guide, and without.! 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