Welcome to the 1st challenge
First Fight your Fears!
This challenge will specifically address the first fatal error which explains why most people condemn themselves into ‘just existing’ instead of ‘living their life at their very best’.
Many failed without even trying by remaining prisoner of a limiting belief that it is just an impossible objective or that this is not an objective they can reach!
Many were also ‘tricked’ by their brain to accept their current frustrating existence. Our brain hates changes. It loves to stay in its comfort zone. Its first reaction to any change attempt is always to create fear. It is actually really good at it and often succeed in making us give up very quickly! This is why most people keep hanging on to an existence which does not fulfil them. The fear of the unknown created by their brain dissuaded them to even try!
Fortunately, this reaction of our brain to any change has now been studied in depth and the most efficient practices to prevent it to stop us are now well known.
Through the understanding and application of these practices we can prevent our brain to make us remain in its current comfort zone at the expense of our well being and fulfilment!
Overcoming the limiting thoughts (“It is impossible to achieve”, “I can not do it”…) the unavoidable fear created by our brain when we decide to change and replacing them by a burning desire to succeed and an absolute commitment to take action are therefore the first critical step.
No change can succeed if it is not started properly. 90% of all change efforts fail actually due to errors committed right at the beginning!
Errors committed at the beginning are as detrimental as mistakes made when building a house. No house can last if it is not built on solid ground and with proper construction practices.
The same applies for any transformation. A lasting transformation can only be achieved when we create the favorable conditions (solid ground) and also adopt the proper change practices right from the start.
This is precisely the objective of this first challenge.
Creating favourable conditions
Setting up the appropriate conditions, involves several levels:- the energy level
- the mental level
- the emotional level
- the social level
The energy level
You can not achieve any significant change as long as your energy level is too low, since a low level of energy induces low drive and usually results in procrastination.To initiate a change, a minimum level of energy is a prerequisite; just enough to allow you to start since your energy level will gradually improve during your transformation journey.
To reach the minimum level of energy required to start a transformation, an appropriate combination of food, drink, exercise and sleep should already give you a great boost. Immersion in nature is also well known to be a powerful health booster. In Japan, shinrin-yoku, forest bathing, is a popular medical practice to help invigorate the physical condition…
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Gaining more energy involves adopting a combination of physical, mental, and lifestyle strategies to enhance your overall vitality and combat fatigue. Here are some tips to help you increase your energy levels:
Get Adequate Sleep: Ensure you’re getting 7-9 hours of quality sleep each night. Consistent, restful sleep is essential for recharging your body and mind.
Maintain a Balanced Diet: Eat a well-balanced diet that includes a variety of nutrients, including carbohydrates, proteins, healthy fats, vitamins, and minerals. Avoid excessive sugar and processed foods, as they can lead to energy crashes.
Stay Hydrated: Dehydration can cause fatigue, so drink enough water throughout the day. Limit or avoid excessive caffeine and alcohol, as they can contribute to dehydration and disrupt sleep patterns.
Exercise Regularly: Physical activity can boost energy levels by improving circulation, increasing oxygen flow, and promoting the release of endorphins. Aim for at least 150 minutes of moderate-intensity exercise per week.
Manage Stress: Chronic stress can drain your energy. Practice stress-reduction techniques such as mindfulness, meditation, yoga, or deep breathing exercises to relax your mind and body.
Break up Your Day: Take short breaks throughout the day to stretch, walk, or do a quick mental reset. This can help prevent mental and physical fatigue from building up.
Prioritize Sleep Hygiene: Create a conducive sleep environment by keeping your bedroom dark, quiet, and at a comfortable temperature. Establish a regular sleep schedule and avoid screens before bedtime.
Limit Screen Time: Reduce exposure to screens (TV, computer, smartphone) before bedtime, as the blue light emitted can interfere with your sleep-wake cycle.
Stay Social: Engage in social activities and maintain strong relationships with friends and family. Social interactions can provide emotional support and boost your mood, which can in turn increase energy levels.
Set Realistic Goals: Avoid overloading yourself with tasks and commitments. Set achievable goals and prioritize your most important tasks to prevent burnout.
Stay Positive and Manage Negative Thoughts: Negative thinking can be mentally draining. Cultivate a positive mindset and challenge negative thoughts when they arise.
Stay Organized: Organization and time management can help reduce stress and prevent feeling overwhelmed, which can lead to increased energy.
Consider Supplements: Consult with a healthcare professional before taking any supplements, but some people find that certain vitamins (e.g., B-complex) and minerals (e.g., iron) can help alleviate energy deficits if they have deficiencies.
Seek Professional Help: If you’re consistently fatigued and none of the above strategies seem to help, consult with a healthcare provider to rule out underlying medical conditions like anemia, thyroid disorders, or sleep apnea.
Remember that everyone’s energy needs and sources may differ, so it may take some experimentation to find the right combination of strategies that work best for you. It’s important to make these changes gradually and consistently to see improvements in your energy levels over time.
The mental level
But reaching the minimum energy level is not sufficient, you now have to prevent your mind from making you fall into two traps.The first trap is to make you give up before you even try, by making you think and believe it is impossible.
This is indeed a very efficient strategy that your brain, which hates uncertainty, uses to trick you into giving up any attempt to change, by making you believe it is impossible!
If this first attempt to make you believe it is not possible fails, the brain will try another strategy by trying to make you believe that it is possible but not realistic for you. If it succeeds in deceiving you, it will have succeeded again in stopping you from doing what it hates most: going into the unknown and leaving its comfort zone.
To have the best chance to succeed a change, you must be of course totally convinced that it is possible and that you can achieve it. These convictions are absolutely essential to fuel your perseverance during the transformation process.
How can you strengthen these convictions? By listening to key testimonies and by going through a rational assessment of your current situation.
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The brain can sometimes « trick » us into resisting change due to various cognitive and emotional processes. Here are some ways this can happen:
Fear of the Unknown: The brain has evolved to prioritize safety and predictability. Change often involves stepping into the unknown, which can trigger fear and anxiety. This fear of uncertainty can make us hesitant to embrace change because our brain perceives it as a potential threat.
Cognitive Dissonance: When new information or experiences challenge our existing beliefs and habits, it creates cognitive dissonance. This psychological discomfort can make us resistant to change because our brain seeks to maintain consistency and minimize internal conflicts.
Habit Formation: The brain is efficient at forming habits to conserve mental energy. Once a behavior or routine becomes a habit, it becomes automatic and requires less cognitive effort. Changing habits requires conscious effort and can be mentally taxing, leading to resistance.
Confirmation Bias: The brain tends to seek out information that confirms our existing beliefs and preferences while ignoring or downplaying information that contradicts them. This bias can lead us to resist change by selectively focusing on evidence that supports the status quo.
Loss Aversion: The brain is wired to be more sensitive to losses than gains. When considering change, people often focus on what they might lose rather than what they might gain. This loss aversion can lead to resistance, as the brain perceives change as a potential loss.
Emotional Attachment: We can become emotionally attached to our current circumstances, routines, or possessions. These emotional attachments can create resistance to change, as the brain values the emotional comfort associated with the familiar.
Sunk Cost Fallacy: The brain can trap us in situations or commitments we should abandon by convincing us that we’ve already invested too much time, effort, or resources to change course. This is known as the sunk cost fallacy.
Social Pressure: Humans are social beings, and our brain often prioritizes social acceptance and belonging. Fear of rejection or criticism from others can lead us to resist change if it goes against social norms or expectations.
Cultural and Societal Factors: Cultural and societal norms and values can shape our beliefs and attitudes toward change. These external influences can create resistance to change, as individuals may fear going against the prevailing norms.
Self-Esteem and Identity: Our self-esteem and identity are closely tied to our beliefs, behaviors, and roles. Change can challenge our self-concept, leading to resistance because it threatens our sense of self.
Overcoming resistance to change often involves acknowledging these cognitive and emotional processes and consciously working to reframe our perceptions, manage our emotions, and gradually adapt to new circumstances. Strategies such as setting clear goals, seeking social support, and gradually easing into change can help mitigate the brain’s natural resistance to it.
The emotional level
In addition to working on your energy level and your mindset, you also need to work on your emotional state.Our primitive brain uses a powerful weapon to stop us going into the unknown, to maintain us in our current status quo even when it is not satisfactory: fear.
Fear of the unknown pushes most people to accept a situation they would have already tried to change if they were not consumed by this fear…
Fear is in fact responsible for the biggest waste of all: the waste of our life time and is responsible for the number one regret most people express on their deathbed ‘I wish I’d had the courage to live a life true to myself, not the life others expected me to live.
To succeed any change, we must be capable of transforming this powerful force which tries to inhibit us into a powerful force which makes us eager to progress.
The key question becomes how can we change our fear into a burning desire?
We can succeed in maintaining the emotional state required to succeed any change :
- by letting our neocortex take back control we can realize that most fears are in fact not justified. Some research indicate that up to 90% of our fears are imaginary!
- by focusing on all we have to gain to strengthen our motivation
- by developing a positive attitude and communication
- by adopting a regular morning ritual to help us influence our emotional state right from the beginning of the day
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Getting rid of imaginary fears and replacing them with a burning desire to succeed is a common challenge many people face. Here are some steps to help you overcome your fears and cultivate a strong motivation for success:
Identify Your Fears: Start by clearly identifying the specific fears that are holding you back. Are you afraid of failure, criticism, rejection, or something else? Understanding your fears is the first step to conquering them.
Challenge Negative Thoughts: Once you’ve identified your fears, challenge the negative thoughts associated with them. Ask yourself if these fears are based on facts or if they are merely products of your imagination. Often, our fears are not grounded in reality.
Visualization: Use the power of visualization to imagine your success vividly. Create mental images of yourself achieving your goals, feeling confident, and enjoying the benefits of your success. Visualization can help you build a positive mindset and motivation.
Set Clear Goals: Define your goals clearly and break them down into smaller, actionable steps. When you have well-defined objectives, it becomes easier to focus your energy and motivation on achieving them.
Develop a Plan: Create a plan for how you will achieve your goals. Having a structured plan can reduce anxiety and provide you with a sense of control over your future.
Positive Affirmations: Use positive affirmations to reprogram your mind. Repeat affirmations that boost your self-confidence and belief in your ability to succeed. For example, « I am capable of achieving my goals, » or « I am confident and fearless. »
Surround Yourself with Positivity: Spend time with people who support and encourage you. Surrounding yourself with positive influences can help reinforce your desire to succeed and reduce the impact of imaginary fears.
Face Your Fears Gradually: Take small steps to confront your fears. Gradually exposing yourself to the things that make you anxious can help desensitize you over time. This process is known as systematic desensitization.
Learn and Grow: View challenges and failures as opportunities for growth rather than as reasons to be fearful. Embrace the idea that setbacks are a natural part of the journey toward success.
Stay Persistent: Success often requires persistence and determination. When faced with obstacles or setbacks, remind yourself of your burning desire to succeed and keep pushing forward.
Seek Professional Help: If your fears are deeply rooted and severely impacting your life, consider seeking the help of a therapist or counselor. They can provide you with techniques and strategies to overcome your fears and achieve your goals.
Stay Inspired: Continuously feed your desire for success by reading books, listening to motivational speakers, and learning from people who have achieved what you aspire to. Inspiration can help keep your motivation burning brightly.
Remember that overcoming imaginary fears and replacing them with a burning desire to succeed is a process that takes time and effort. Be patient with yourself and stay committed to your goals.
The social level
Once you are in the proper energy, mental and emotional states, you need also to make sure your social environment won’t contribute to the deterioration of these favourable conditions but instead reinforce them.This implies limiting as much as we can, all negative influences our social environment can have on our transformation and seek instead all the positive influences we can find.
All the people around us who have chosen consciously or unconsciously to live in their current status quo even when it is not satisfactory, will do their utmost to make sure we give-up like them and accept to live a life below our expectations, a life which does not fulfill us.
They are definitely not the ones who will help us succeed. In fact it is quite the opposite; we can count on them to take advantage of any difficulty which may arise to try to make us give-up…we have to make sure we limit this detrimental influence as much as we can..
In fact, the people who can be of any help to us in our quest for transformation are the ones who either follow the same path as ours or the ones who have already succeeded. Instead of trying to make us give-up if any difficulties arise, they will instead give us advice and support whenever we need it.
Having the influence of positive people around us, receiving advice and support from people who have already succeeded can only help us in our journey.
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Succeeding in a change, whether it’s a personal transformation or a larger organizational change, often depends on the social environment you surround yourself with. The best social environment can vary depending on the nature of the change, but here are some general principles to consider:
Supportive Network: Surround yourself with people who support and believe in your goals. Seek out friends, family members, or colleagues who are encouraging and can provide emotional support during challenging times.
Positive Role Models: Find individuals who have successfully navigated similar changes. Learning from their experiences can provide valuable insights and guidance.
Accountability Partners: Having someone to hold you accountable can be a powerful motivator. This can be a mentor, coach, or a friend who is also working towards a similar goal.
Diverse Perspectives: Encourage diversity in your social environment. Interacting with people from different backgrounds and with varied perspectives can help you see your change from different angles and provide fresh insights.
Motivational Environment: Surround yourself with motivational and inspirational content. This could be books, podcasts, TED talks, or online communities that align with your goals and provide ongoing motivation.
Healthy Competition: In some cases, healthy competition can be a motivating factor. Being around individuals who are also working towards similar goals can push you to excel.
Constructive Feedback: Seek out people who are willing to provide constructive feedback. Constructive criticism can help you identify areas for improvement and make necessary adjustments to your plan.
Mindful of Negativity: Be mindful of negative influences. If you encounter people who consistently undermine your goals or have a negative attitude, consider limiting your interactions with them during your change process.
Learning Communities: Joining groups or communities that are focused on the change you want to make can be very beneficial. This could be a support group, a class, or an online forum where you can learn from others and share your experiences.
Self-Care and Balance: Remember to take care of yourself. Surrounding yourself with a healthy social environment is important, but don’t neglect self-care and maintaining a balance in your life.
Ultimately, the best social environment for success in a change is one that aligns with your goals, provides the support and resources you need, and helps you stay motivated and accountable. It’s important to regularly assess and adjust your social environment as needed to ensure it continues to support your journey toward change.
Adopting proper practices
Once the appropriate conditions are set on the physical, mental, emotional and social level, we also need to adopt the right practices required to succeed.
Visualization
The first practice we have to develop is to picture ourselves succeeding. You have probably heard of visualization. The power of visualization can be easily appreciated when one learns to avoid obstacles while driving on a surface covered with ice. All the drivers who keep looking at the obstacle usually end-up crashing into it. The ones who have the best success rate in avoiding the obstacle are the ones who do not look at the obstacle but keep looking instead on the narrow path where they want their car to go.Many athletes also explain that before being able to achieve a performance, they actually visualize themselves achieving it.
When we desire a change we also have to visualize ourselves achieving it and reaching the desired state.
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The power of visualization refers to the practice of mentally creating vivid and detailed images or scenarios in your mind’s eye. This technique is used in various contexts, including sports, psychology, personal development, and goal achievement. Visualization can be a potent tool for several reasons:
Goal Achievement: Visualization helps individuals clarify their goals and aspirations. When you vividly imagine yourself achieving a specific goal, such as acing a job interview or winning a sports competition, it can increase your motivation and commitment to taking the necessary steps to make that vision a reality.
Improved Performance: Athletes often use visualization to enhance their performance. By mentally rehearsing their actions, strategies, and outcomes, they can improve their skills, build confidence, and reduce anxiety. This can lead to better actual performance when they step onto the field or court.
Stress Reduction: Visualization can be a powerful stress management technique. By picturing a calm and peaceful place or situation in your mind, you can trigger the relaxation response in your body, reducing stress hormones and promoting a sense of calm and well-being.
Building Confidence: Visualizing success can boost your self-confidence. When you see yourself overcoming challenges and achieving your goals in your mind’s eye, it reinforces your belief in your abilities, making you more likely to take risks and tackle difficult tasks.
Problem Solving: Visualization can help you solve complex problems by allowing you to mentally manipulate and explore different scenarios. By visualizing potential solutions and their outcomes, you can gain insights and make more informed decisions.
Improved Focus: Visualization can improve concentration and focus. When you mentally rehearse a task or situation, you condition your mind to stay on track and avoid distractions, increasing your chances of success.
Positive Thinking: Visualization promotes a positive mindset. When you regularly visualize positive outcomes, you train your brain to focus on opportunities and possibilities rather than dwelling on negative thoughts and fears.
Pain Management: Visualization techniques are sometimes used in pain management and healing processes. By visualizing the body healing and the pain diminishing, individuals may experience reduced discomfort and a faster recovery.
Emotional Regulation: Visualization can help regulate emotions by allowing you to mentally process and reframe challenging or traumatic experiences. It can provide a safe space for exploring and managing difficult emotions.
Enhanced Creativity: Visualization can stimulate creativity by allowing you to imagine new and innovative ideas, scenarios, and solutions. It encourages thinking outside the box and exploring uncharted territory.
To harness the power of visualization effectively, it’s essential to practice regularly and be as detailed and vivid as possible in your mental imagery. Visualization is not a replacement for action, but it can be a valuable tool to complement your efforts and improve your overall performance, mindset, and well-being
Projection
The power of the visualization can be increased by associating the emotions linked to the desired state, giving us the impression of it actually having already happened. By doing so we create a coherence between the brain and the heart.Whenever the visualization is combined with its associated feelings in the body, we will refer to it as projection. It’s as if we are projecting ourselves into the future, living the desired state as if it were the present.
If we look at it in terms of information, we generate an electrical signal created by the brain combined with an electromagnetic field created by the heart.
This has an impact on our own body by influencing our biochemistry and possibly even the expression of our genes when repeated sufficiently.
It also sends a strong signal, which can be perceived by other people around us, whether consciously or unconsciously.
When we go beyond the perception of our reality based on our senses and start taking into account that all matter is only made of energy, vibrations and information, the information we are emitting is much more powerful when both signals are combined together and coherent.
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The concept of modifying biochemistry and gene expression through visualization associated with emotion is a complex and multifaceted topic. While there is some research suggesting that emotions and mental states can influence biochemical processes and gene expression, it’s essential to understand that this is a rapidly evolving field, and many aspects are still not fully understood.
Here’s a general overview of how emotions might interact with biochemistry and gene expression:
Neurotransmitters and Hormones: Emotions are often associated with changes in neurotransmitter and hormone levels in the body. For example, stress can lead to the release of cortisol and adrenaline, which can have widespread effects on various biochemical pathways.
Epigenetics: Epigenetic modifications are changes in gene expression that do not involve alterations to the underlying DNA sequence. Emotional experiences and stress have been linked to epigenetic changes that can influence gene expression patterns. These changes can be reversible or long-lasting, impacting an individual’s health and well-being.
Mind-Body Connection: The mind-body connection is a concept that suggests mental states, including emotions, can influence physical health. Practices like mindfulness meditation and relaxation techniques are believed to impact gene expression and reduce the harmful effects of stress.
Psychoneuroimmunology: This interdisciplinary field studies the interactions between the nervous, endocrine, and immune systems, including how emotions can affect immune responses. Emotions can potentially influence the expression of genes related to the immune system.
Research Challenges: Studying the direct influence of emotions on gene expression and biochemistry is challenging due to the complexity of both emotional experiences and biological processes. Many studies in this area rely on self-reporting and observational data, making it difficult to establish causality.
Visualization and Biofeedback: Some research suggests that visualization techniques associated with positive emotions can have a beneficial impact on health and well-being. For example, guided imagery and biofeedback may help individuals manage stress and potentially influence biochemical processes.
Personalized Medicine: As our understanding of the interaction between emotions, genetics, and biochemistry advances, there may be potential applications in personalized medicine. Tailoring treatment plans and interventions based on an individual’s emotional and genetic profile is an area of ongoing research.
It’s important to note that while there is evidence to suggest that emotions can influence biochemistry and gene expression, the specific mechanisms and the extent of their influence are still areas of active research. Additionally, the practical application of this knowledge in healthcare and therapy is in its early stages. Always consult with healthcare professionals for personalized advice and treatment options.
Focus
Once we have learned to project ourselves into the desired state, we need to make sure we constantly keep our focus on:- what we want instead of what we are afraid of
- on the resources we have instead of the resources we do not have
- what we can control instead of what we can not control.
His research clearly proves that by doing so, their circle of influence keeps increasing whereas it decreases for those who focus on the resources they do not have and what they cannot control.
By focusing, we also make sure our attention and our energy is directed towards what is of the utmost importance for us. We are then more likely to see the resources, the opportunities as they arise and can help us reach our goal.
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Focusing is crucial for success in various aspects of life, including personal and professional endeavors. Here are some key reasons why focusing is important for success:
Clarity of Goals: Focusing helps you define and prioritize your goals. When you concentrate on what truly matters to you, you can set clear and specific objectives, making it easier to work towards them.
Increased Productivity: Concentrating on one task at a time allows you to work more efficiently and productively. You can complete tasks faster and with better quality when you give them your undivided attention.
Improved Decision Making: Focusing helps you make better decisions because it enables you to gather and process information more effectively. When you’re not distracted, you can weigh options, assess risks, and choose the best course of action.
Better Time Management: Prioritizing and focusing on essential tasks allows you to manage your time more efficiently. You can allocate your time and resources to activities that have the most significant impact on your goals.
Enhanced Learning and Skill Development: When you concentrate on learning or honing a skill, you absorb information more deeply and master it more quickly. This is essential for personal and professional growth.
Stress Reduction: Multitasking and constant distractions can lead to stress and burnout. Focusing on one task at a time can reduce stress levels and increase your overall well-being.
Increased Creativity: Focusing allows your mind to explore ideas and solutions more deeply. It can lead to innovative thinking and creative problem-solving.
Building Expertise: Success often requires becoming an expert in a particular field or area. Focusing on learning and practicing within that domain is essential to becoming highly skilled and knowledgeable.
Consistency and Persistence: Success is often the result of consistent effort over time. Focusing helps you stay on track and persist in your pursuits, even when faced with challenges or setbacks.
Improved Relationships: Focusing on your interactions with others can lead to better communication and stronger relationships. Being present in conversations and actively listening can enhance personal and professional connections.
Achievement of Long-Term Goals: Many significant accomplishments require sustained effort over an extended period. Focusing helps you stay committed to long-term goals and avoid distractions that might derail your progress.
Adaptability: While focusing is essential, it’s also important to remain adaptable and open to change. The ability to shift your focus when circumstances require it is a valuable skill for success.
In summary, focusing is a critical factor in achieving success because it allows you to set clear goals, work efficiently, make better decisions, and maintain your commitment to long-term objectives. It helps you maximize your potential and make the most of your time and resources.
Absolute commitment
Finally, we need to ‘burn the boat’ and build an absolute commitment to succeed. If you want to exist and live, you also need to demonstrate your absolute commitment to reach it.If you would like more information on this topic and view our selection of videos on this topic, please contact us and indicate in your message the topic of your interest. We will send you instructions to access our selection of videos on the selected topics.
The expression « burn the boat » is a metaphorical phrase that is often used to describe a situation where someone commits themselves fully to a course of action and eliminates any possibility of turning back or retreating from it. The idea behind this phrase comes from a historical practice that was sometimes employed by explorers and military leaders.
In the past, when explorers arrived at a new land or when armies landed on foreign shores, they would sometimes set their own boats or ships on fire. By doing so, they removed the option of retreat and made it clear to everyone involved that the only way forward was to succeed in their mission. This drastic step was a way of increasing commitment and determination, as there was no way to return home without the means of transportation.
In a modern context, « burning the boat » is often used in a motivational or inspirational sense. It means making a firm commitment to a particular goal or course of action and eliminating any safety nets or fallback options. By doing so, individuals are more likely to give their full effort and creativity to achieve their objectives because they have no other choice but to succeed.
For example, if someone decides to quit their job to start their own business and invests all their savings into it, they are metaphorically « burning the boat » because they are fully committed to making their business a success, as there is no going back to their previous job.
Time to practice!
Only practices will allow you to achieve actual results.And these practices must be repeated. It is only through repetition, that we can change our habits and even modify our biochemistry and the expression of our genes, as shown by the recent studies in neuroscience and epigenetic!
However in order to obtain these powerful and lasting transformations, you must practice daily until these transformations start to occur!
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