Thank you all for participating, more prizes to come as the You Grow Girl challenge begins November 1st!
Wednesday, October 28, 2015
B&B Giveaway winners announced...
Tuesday, October 27, 2015
You Grow Girl!! Hair Growth Challenge
One of the reasons for creating Braidouts & Barbells is that
my healthy hair journey and the techniques I learned made my fitness journey so
much easier to manage. Before my hair journey I was one of those black women
that hated to sweat out my fresh ‘do or installing braids or weave in order to
workout. Well I’ve been very focused on fitness and now I’d like to incorporate more
healthy hair growth and practices by hosting our first B&B You Grow Girl
hair growth challenge.
I personally am really excited about this challenge, for
those of you that aren’t aware I suffered a setback in my hair journey and lost
a few inches of hair after the passing of my father. I’m looking forward to regaining
those inches lost with all of you. One more important note, hair grows
approximately half inch per month with luck and dedication we’ll be able to
meet or exceed that ½ inch growth standard.
The contest will run from November 1st to January
31st 2016. The goal is to increase the inches and health of your
hair, especially during winter months (for those in cold climates). I understand that some of you may want to be
more discreet than others in participating so you can enter one of three ways starting November 1st:
1) Posting a pic on Instagram of your starting point with the hashtag #yougrowgirl15
2) Posting a starting pic to the Braidouts & Barbells Facebook group under the “You Grow Girl” challenge entry on November 1st
3) If your super shy about posting your hair (you won’t be afterwards) you can DM or inbox a picture to me with the caption You Grow Girl!
1) Posting a pic on Instagram of your starting point with the hashtag #yougrowgirl15
2) Posting a starting pic to the Braidouts & Barbells Facebook group under the “You Grow Girl” challenge entry on November 1st
3) If your super shy about posting your hair (you won’t be afterwards) you can DM or inbox a picture to me with the caption You Grow Girl!
Here’s what the challenge entails at the minimum!
1.
One heat pass is allowed per month. In other
words direct heat (flat irons, blow dryers with comb attachments) is permitted
only one time per month and always with heat
protectant. If you want to achieve a straight look without direct heat try a rollerset followed by saran wrap.
2.
Protective styling 50% or more of the time
(highly recommended). Some may choose to protective style more often than not.
I personally will set out to protective style and average of three weeks out of
each month at the least. A protective style is a
style in which your ends are kept moist and tucked away from the elements.
Examples include: wigs, crochet braids, buns, sew-in weave, braids and updo’s. I have a few of my fav's on my hairstyles page, check it out.
a.
If you choose to go for a long term style like a
sew in or braids please do your hair a favor and perform a good deep condition
first. I personally prefer a light protein treatment followed by a moisturizing
deep conditioner. Also, if you need a trim please do so before your install.
Finally take care of the hair that is protected under the weave by continuing to moisturize and
clean the scalp. I sometimes reach for dry shampoo (ex: Oscar Blandi dry shampoo) if I’m protective styling to
prevent the risk of mildew from hair that is not fully dried. Finally limit protective styling to 8 weeks
max!
3.
Castor oil is a great growth aide and will be applied
to the scalp 2 to 3 times per week followed by a light scalp massage. I’ll be
applying mine every other night. If your protective styling apply the oil via an applicator bottle in between tracks, braids, etc. I have
a blog post on castor oil that maybe helpful to read but you can get good old pharmacy
grade castor oil if you choose. I’m using Tropical Isle Strong Roots Red Pimento Hair Growth Jamaican
Black Castor oil (JBCO).
4.
There will be mini challenges within the YGG
challenge such as the deep conditioning challenge, drink your water challenge
(moisture from the inside), protective style challenge, pre poo challenge, etc. Within each
of these mini challenges I’ll post tips on the blog on how to up your game on
each of these categories in order to achieve the health and length you desire.
5.
Your participation, feedback, pics and tips are encouraged.
Connect with other members of the group by using the hashtag #yougrowgirl15 on Instagram. Also, you’ll
have opportunities to connect via Facebook and Instagram check-in updates.
Be on the lookout for my tips, mini challenges and regimen during the
challenge. To be sure you get all the updates follow Braidouts & Barbells on Facebook to get challenge and check in updates or go to the home page of the blog and enter your email address in the "Follow by email" field. November 1st is coming up fast, who’s with me?
Monday, October 26, 2015
Meal of the week: Spaghetti Squash with Ground turkey
One of the keys to success in my weight loss journey has been tricking my brain. I feel in love with the versatility of cauliflower but here recently I've began a new love affair with spaghetti squash. I'm telling you this is so good you won't miss the carbs, here's what you'll need to serve up this tasty dish.
Using one medium-size Spaghetti Squash. Use a sharp knife to pierce the Spaghetti squash (all the way to center) in a few places to allow steam out when cooking.
Microwave for 5 to 7 minutes on high, stopping at the midway point to rotate 180 degrees and microwave for another 5 minutes until squash shell is soft to the touch. Carefully remove from microwave and let rest for 10 minutes to allow squash to finish cooking inside.
Use a sharp knife, cut each end off of the squash. Next cut the squash in half lengthwise. Allow the squash to cool for a couple minutes. Scrape the seeds from the inside of the squash with a spoon. Once the seeds are removed use a fork and gently scrape the inside around the squash to shred the pulp strands onto a plate or bowl, that's your spaghetti! Once removed I opted to lightly saute my squash for about 4 to 6 minutes, seasoning with salt, pepper, garlic and a bit parmesan cheese.
I served my squash in conjunction with Ragu Super Chunky Mushroom sauce loaded with fresh garlic, oregano and onion as well as fresh ground turkey. This easy dish served as my lunch last week and not only was my tummy full my taste buds were satisfied. According to my calculations this dish is approximately 300 calories and super satisfying.
*If the squash seems difficult to scrape, just return to the oven and bake and additional 10 minutes.
Using one medium-size Spaghetti Squash. Use a sharp knife to pierce the Spaghetti squash (all the way to center) in a few places to allow steam out when cooking.
Microwave for 5 to 7 minutes on high, stopping at the midway point to rotate 180 degrees and microwave for another 5 minutes until squash shell is soft to the touch. Carefully remove from microwave and let rest for 10 minutes to allow squash to finish cooking inside.
Use a sharp knife, cut each end off of the squash. Next cut the squash in half lengthwise. Allow the squash to cool for a couple minutes. Scrape the seeds from the inside of the squash with a spoon. Once the seeds are removed use a fork and gently scrape the inside around the squash to shred the pulp strands onto a plate or bowl, that's your spaghetti! Once removed I opted to lightly saute my squash for about 4 to 6 minutes, seasoning with salt, pepper, garlic and a bit parmesan cheese.
 |
| Fools the eyes and the taste buds! |
I served my squash in conjunction with Ragu Super Chunky Mushroom sauce loaded with fresh garlic, oregano and onion as well as fresh ground turkey. This easy dish served as my lunch last week and not only was my tummy full my taste buds were satisfied. According to my calculations this dish is approximately 300 calories and super satisfying.
 |
| Meal prep complete! |
*If the squash seems difficult to scrape, just return to the oven and bake and additional 10 minutes.
Friday, October 23, 2015
Fiscal Friday: Can you manifest wealth into your life?
You bet your bottom dollar you can! If you read my previous post on manifesting fitness into my life than you already know how significant my vision board and visual reminders are in my transition to a healthy lifestyle.
I maintain two vision boards, one that was created in the company of my girlfriends. That was an awesome night of discovering what mattered to each one of us via the visions we created for our lives. That board sits directly beside my bed and I often find myself meditating on it for direction and to refocus. The other I board was created on a smaller scale to be displayed in my office and at home on my fridge. There are common themes on both my vision boards including: a fit body, travel and wealth. I have to tell you that since I've made strides to keep my goals in front of me making choices, whether consciously or unconsciously, to achieve those goals has become a part of my daily life.
I'll give you one example, my husband and I enjoyed a very relaxing anniversary vacation this past summer. Almost immediately after returning we began discussing our plans to visit his childhood home next summer in Copenhagen, Denmark, with a brief stop in Paris, France. While both of these destinations are definitely on my bucket list I'm a beach lover at heart. Not only would I love to live in warmer weather I also craved a vacation in the dead of winter when the Midwest snow is at it's peak. I love everything about tropical living and I couldn't help but voice my frustration to my husband that the bulk of our funds would go to destinations that lacked the lazy, sun filled days I longed for. In my husbands defense he'd do anything to make me smile but both Copenhagen and France are pricey cities to visit he advised. If I was able to work out it however he was happy to make it happen.
Well being the stubborn, one track minded planner that I am I sat about trying to make our winter vacation a reality and I hit a few roadblocks along the way. Not only were we in the market for a new mattress we had our eyes set on a high end foam mattress that we fell in love with. Having also spent a chunk of our joint savings on costly but necessary home repairs (e.g. a new roof) I had to keep in mind that the goal was to take both these vacations without utilizing credit cards. With the holidays approaching and as my frustration began to peak I walked away from the idea and chose to manifest it instead. I manifested all the way down to the dates, our birthday weekend at the end of January early February. I envisioned waking onto a balcony that overlooked the ocean, the warm breeze engulfing me and my hot husband by my side. My visions were detailed to the point of picking out a bright new cover up and thinking of how I would style my hair. I began manifesting this vacation with no worry as to how the money was going to come to pay for it, I simply planned for it to happen.. That was early September when we had the discussion, on Tuesday of this week a blessing arrived in an unexpected bonus of cash and guess what? Half of that will be used to pay for that tropical birthday vacation at the peak of winter.
Now many of you will choose to believe it's simply coincidence and it very well could be, but the more I focus my attention on what will be it seems to come into fruition in one way or another. I can name a few other examples that the power of manifesting has brought into my life. For example, despite that fact that our home repairs were mounting this past summer due to the updates needed on our wonderfully aged home we covered them without debt. Also my fitness journey was literally mind over matter and keeping my eyes focused on the body type I envisioned.
In addition to my vision boards I've also began listening to some wealth and fitness affirmations on YouTube. The more I listen to manifestations such as "money flows freely and abundantly into my life" or "I have multiple streams of income" not only do I no longer let money woes consume me but cash seems to be on hand as needed. My favorite verbal manifestation is "everyone around me prospers" because I want to travel and enjoy life with all those I love and I pray for prosperity for all of you as well! I encourage you to try it, not one or two days but consistently! It takes a bit of practice but it could be worth it in more ways than one. Your mind is a powerful muscle, train it!
I maintain two vision boards, one that was created in the company of my girlfriends. That was an awesome night of discovering what mattered to each one of us via the visions we created for our lives. That board sits directly beside my bed and I often find myself meditating on it for direction and to refocus. The other I board was created on a smaller scale to be displayed in my office and at home on my fridge. There are common themes on both my vision boards including: a fit body, travel and wealth. I have to tell you that since I've made strides to keep my goals in front of me making choices, whether consciously or unconsciously, to achieve those goals has become a part of my daily life.
I'll give you one example, my husband and I enjoyed a very relaxing anniversary vacation this past summer. Almost immediately after returning we began discussing our plans to visit his childhood home next summer in Copenhagen, Denmark, with a brief stop in Paris, France. While both of these destinations are definitely on my bucket list I'm a beach lover at heart. Not only would I love to live in warmer weather I also craved a vacation in the dead of winter when the Midwest snow is at it's peak. I love everything about tropical living and I couldn't help but voice my frustration to my husband that the bulk of our funds would go to destinations that lacked the lazy, sun filled days I longed for. In my husbands defense he'd do anything to make me smile but both Copenhagen and France are pricey cities to visit he advised. If I was able to work out it however he was happy to make it happen.
Well being the stubborn, one track minded planner that I am I sat about trying to make our winter vacation a reality and I hit a few roadblocks along the way. Not only were we in the market for a new mattress we had our eyes set on a high end foam mattress that we fell in love with. Having also spent a chunk of our joint savings on costly but necessary home repairs (e.g. a new roof) I had to keep in mind that the goal was to take both these vacations without utilizing credit cards. With the holidays approaching and as my frustration began to peak I walked away from the idea and chose to manifest it instead. I manifested all the way down to the dates, our birthday weekend at the end of January early February. I envisioned waking onto a balcony that overlooked the ocean, the warm breeze engulfing me and my hot husband by my side. My visions were detailed to the point of picking out a bright new cover up and thinking of how I would style my hair. I began manifesting this vacation with no worry as to how the money was going to come to pay for it, I simply planned for it to happen.. That was early September when we had the discussion, on Tuesday of this week a blessing arrived in an unexpected bonus of cash and guess what? Half of that will be used to pay for that tropical birthday vacation at the peak of winter.
Now many of you will choose to believe it's simply coincidence and it very well could be, but the more I focus my attention on what will be it seems to come into fruition in one way or another. I can name a few other examples that the power of manifesting has brought into my life. For example, despite that fact that our home repairs were mounting this past summer due to the updates needed on our wonderfully aged home we covered them without debt. Also my fitness journey was literally mind over matter and keeping my eyes focused on the body type I envisioned.
In addition to my vision boards I've also began listening to some wealth and fitness affirmations on YouTube. The more I listen to manifestations such as "money flows freely and abundantly into my life" or "I have multiple streams of income" not only do I no longer let money woes consume me but cash seems to be on hand as needed. My favorite verbal manifestation is "everyone around me prospers" because I want to travel and enjoy life with all those I love and I pray for prosperity for all of you as well! I encourage you to try it, not one or two days but consistently! It takes a bit of practice but it could be worth it in more ways than one. Your mind is a powerful muscle, train it!
Thursday, October 22, 2015
Don't cheat yourself, treat yourself! EasyTortilla Pizza
Friday night is pizza night in my house and just because I'm cutting back on calories doesn't mean I have to fall back on taste. My easy tortilla pizza is a great alternative to a high carb pizza pie. My version also prevents me from going overboard and it's very satisfying.
Here's what you'll need to cook up this little treat:
Whole wheat low carb tortilla (I like Xtreme Wellness High Fiber Low Carb wraps)
Ragu Pizza Sause
Mozzarella cheese
Parmesan cheese
Oregano
Garlic salt
Red pepper flakes (optional)
For the toppings the sky is the limit, I chose Bridgeford Turkey pepperoni, mushrooms and thinly sliced onions. I simply spray a non stick pan with cooking spray and lay my tortilla down. I spread on two tablespoons of Ragu pizza house and half cup of mozzarella cheese. Once covered I sprinkle the oregano and other spices on to my satisfaction.
I chose to lightly saute the mushrooms and onions but I've eaten this treat without this extra step and it was still tasty. Once my veggies are loaded on I place my pepperoni to ensure my pie is covered and then I bake this baby at 550 degrees for 7 to 10 minutes. Piece of cake! Feel free to load on the ingredients, I have a friend who prefers ground Italian turkey sausage and let me tell you right about now my taste buds are watering.
The key here is fooling your brain without denying your taste buds. Have a healthy weekend!
Here's what you'll need to cook up this little treat:
Whole wheat low carb tortilla (I like Xtreme Wellness High Fiber Low Carb wraps)
Ragu Pizza Sause
Mozzarella cheese
Parmesan cheese
Oregano
Garlic salt
Red pepper flakes (optional)
For the toppings the sky is the limit, I chose Bridgeford Turkey pepperoni, mushrooms and thinly sliced onions. I simply spray a non stick pan with cooking spray and lay my tortilla down. I spread on two tablespoons of Ragu pizza house and half cup of mozzarella cheese. Once covered I sprinkle the oregano and other spices on to my satisfaction.
I chose to lightly saute the mushrooms and onions but I've eaten this treat without this extra step and it was still tasty. Once my veggies are loaded on I place my pepperoni to ensure my pie is covered and then I bake this baby at 550 degrees for 7 to 10 minutes. Piece of cake! Feel free to load on the ingredients, I have a friend who prefers ground Italian turkey sausage and let me tell you right about now my taste buds are watering.
The key here is fooling your brain without denying your taste buds. Have a healthy weekend!
Hair Growth Tip!
Many black women suffer from horribly damaged edges caused by too tight weaves, wig combs and braiding. On the other hand there are some that just want thicker hair and if you fit any of these categories there is hope in a jar.
Castor oil is excellent for thickening and hair regrowth. It's rumored to increase hair growth 3 to 5x quicker than the normal growth rate. I've witnessed horribly damaged edges flourish with regular applications of castor oil. I personally have used it in my hair journey when I was really gunning for growth. In return my already thick hair became unbelievably thick, so keep that in mind. I've also had great success when a particular section along my hairline was damaged from too tight buns, castor oil cleared that up in no time.
Due to the thick consistency of castor oil it can be mixed with a lighter oil such as jojoba to prevent weighing down the hair. Although I prefer unrefined cold pressed castor oil such Jamaican Black Castor oil off brands seem to work fine as well.
To apply I run the oil through my scalp in a bottle with a pointed applicator tip. I've found that using it about every other night has worked well and with good results. Also if your using this to regrow edges or damage you must layoff the styling method that is causing that damage! For example, if your wearing wigs pin them down with bobby pins instead of wig combs.
There are reports that some women add castor oil to there shampoo and conditioners for thickening. I haven't tried that but I often reach for it as part of my pre-poo treatment, you can read more about that on my wash day and review post. Finally some of the benefits of castor oil include:
Castor oil is excellent for thickening and hair regrowth. It's rumored to increase hair growth 3 to 5x quicker than the normal growth rate. I've witnessed horribly damaged edges flourish with regular applications of castor oil. I personally have used it in my hair journey when I was really gunning for growth. In return my already thick hair became unbelievably thick, so keep that in mind. I've also had great success when a particular section along my hairline was damaged from too tight buns, castor oil cleared that up in no time.
Due to the thick consistency of castor oil it can be mixed with a lighter oil such as jojoba to prevent weighing down the hair. Although I prefer unrefined cold pressed castor oil such Jamaican Black Castor oil off brands seem to work fine as well.
To apply I run the oil through my scalp in a bottle with a pointed applicator tip. I've found that using it about every other night has worked well and with good results. Also if your using this to regrow edges or damage you must layoff the styling method that is causing that damage! For example, if your wearing wigs pin them down with bobby pins instead of wig combs.
There are reports that some women add castor oil to there shampoo and conditioners for thickening. I haven't tried that but I often reach for it as part of my pre-poo treatment, you can read more about that on my wash day and review post. Finally some of the benefits of castor oil include:
- Prevents itchy, dry scalp
- Antibacterial and anti-fungal which makes it great for scalp conditions such as ringworm
- Treatment for thinning hair or hair regrowth
- High concentration of fatty acids make it an excellent moisturizer
- With regular use it can fade scars
Wednesday, October 21, 2015
Back at it! A week in my fit life...
I've spoken a lot about hair and healthy eats within the blog thus far but not much about working out which makes up the "barbells" portion of my blog. To put it very bluntly I'm getting back into full swing, let me explain. I caught a nasty cold, the type of cold that should have kept me in bed but I dragged myself to work nevertheless and once I got home it was a wrap. During the course of my fitness journey I've held myself to a minimum of 10 minutes of fitness a day standard that I just couldn't bear to uphold once that cold got hold of me. Other than a few twenty minute walks that may have been forced by my accountability partner I did very little for close to two weeks. That's right after several months of total dedication, even exercising while on vacation, I took a break and I'm glad I did. I'm not sure if I realized how much my body needed that rest. Now I'll pause for a moment of silence while I relish in the fact that I didn't game one pound during my break from fitness...... Ahhh that felt great! I'm happy to report that my weight stayed exactly the same because I tried to stay true to my eating regimen.
Well I'm back to hitting the gym again hard and it feels good to get back on track. Here is a sample of what a typical workout week looks like for me:
Sunday Steady state cardio (elliptical or a walk/jog), I keep it light on Sunday.
Monday I like to wake up to fasted cardio (Xbox Zumba or a high interval training DVD).
Tuesday Meet with my trainer, yesterday was upper body and back. My arms feel like jelly.
Wednesday Light cardio (fitness DVD/elliptical) in the AM and zumba class in the PM.
Thursday Lower body with my trainer. Let's just say last weeks session made sitting difficult.
Friday I'm pooped by now and I get by with some steady state cardio like a fitness machine.
Saturday Full body strength training. I may go light on my legs if they're still recovering.
If you can't tell I like a good bit of variety. Having multiple workout options in my home keeps me from getting bored, boredom is equivalent to quitting in my world. I must be entertained! I love the Xbox One Zumba Fitness game, it offers a variety of dance workouts and you can choose different places all over the world. From India to Hawaii or Europe the music and intensity levels vary and it really makes working out fun. If I'm lucky my husband will join me, then it's a party!
From my early days of working out at home as a teenager my mom always kept various fitness VHS tapes. Today I also keep a variety of fitness DVD's on hand but my favorite are The Firm which includes cardio and weights in their workouts. My favorite Firm videos are the 500 calorie workout, The Firm Super Sculpting (not pictured) and the Firm Ignite Calorie Burn. These DVD's are not only inexpensive but very effective workouts with a variety of sculpted trainers, we all need a little six pack to give us motivation don't we? In addition to my DVD collection I have an elliptical, stationary bike, free weights and a weight rack and bench in my home gym, having access to a variety keeps me motivated.
Another favorite DVD that I must mention is the Abs diet for Women. This is a twenty minute interval training option that has a great deal of jumping and heart pumping moves. It's quick and intense, also interval cardio training is great for weight loss. I also like to add intervals on the elliptical, stationary bike or track, mixing periods of high and low intensity really burns the calories.
I reserve my Wednesdays for zumba as offered by my employer. The camaraderie and music make this a fun workout and it's free to employees- BONUS! My Tuesdays and Thursdays are reserved for Steve, he's a professional body builder and he's pretty hard core. I somewhat dread these meetings with Steve, he pushes me out of my comfort zone. I realize that's exactly what I need but who wants to pay for this kind of punishment....oh yeah that girl who wants to where bikinis well into her sixties that's who. Fitness is better than any purchase I've ever made or food I've ever tasted. I say this because there are thousands of people that lose weight counting calories or points with great success but fitness just feels powerful, strong and sexy. What woman couldn't use a little dose of those three ingredients?
Well I'm back to hitting the gym again hard and it feels good to get back on track. Here is a sample of what a typical workout week looks like for me:
Sunday Steady state cardio (elliptical or a walk/jog), I keep it light on Sunday.
Monday I like to wake up to fasted cardio (Xbox Zumba or a high interval training DVD).
Tuesday Meet with my trainer, yesterday was upper body and back. My arms feel like jelly.
Wednesday Light cardio (fitness DVD/elliptical) in the AM and zumba class in the PM.
Thursday Lower body with my trainer. Let's just say last weeks session made sitting difficult.
Friday I'm pooped by now and I get by with some steady state cardio like a fitness machine.
Saturday Full body strength training. I may go light on my legs if they're still recovering.
If you can't tell I like a good bit of variety. Having multiple workout options in my home keeps me from getting bored, boredom is equivalent to quitting in my world. I must be entertained! I love the Xbox One Zumba Fitness game, it offers a variety of dance workouts and you can choose different places all over the world. From India to Hawaii or Europe the music and intensity levels vary and it really makes working out fun. If I'm lucky my husband will join me, then it's a party!
From my early days of working out at home as a teenager my mom always kept various fitness VHS tapes. Today I also keep a variety of fitness DVD's on hand but my favorite are The Firm which includes cardio and weights in their workouts. My favorite Firm videos are the 500 calorie workout, The Firm Super Sculpting (not pictured) and the Firm Ignite Calorie Burn. These DVD's are not only inexpensive but very effective workouts with a variety of sculpted trainers, we all need a little six pack to give us motivation don't we? In addition to my DVD collection I have an elliptical, stationary bike, free weights and a weight rack and bench in my home gym, having access to a variety keeps me motivated.
 |
| My favorite home DVD's |
I reserve my Wednesdays for zumba as offered by my employer. The camaraderie and music make this a fun workout and it's free to employees- BONUS! My Tuesdays and Thursdays are reserved for Steve, he's a professional body builder and he's pretty hard core. I somewhat dread these meetings with Steve, he pushes me out of my comfort zone. I realize that's exactly what I need but who wants to pay for this kind of punishment....oh yeah that girl who wants to where bikinis well into her sixties that's who. Fitness is better than any purchase I've ever made or food I've ever tasted. I say this because there are thousands of people that lose weight counting calories or points with great success but fitness just feels powerful, strong and sexy. What woman couldn't use a little dose of those three ingredients?
 |
| My little home gym |
What else can I say? My advice to you is to find a workout you love and do it! I love variety and I've always craved muscle definition, that's where Steve comes into play. Also if I can be honest Steve as well as my Wednesday zumba class offers me a bit of accountability in knowing I will get three high calorie burn workouts a week. An accountability partner or personal trainer can do wonders in the battle to lose weight, coupled with healthy eating options of course. I'd love to hear what kind of workouts you B&B darlings enjoy!
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