“The Daily Stoic” a review

Today I am reviewing “The Daily Stoic” and “The Daily Stoic Journal, 366 days of writing and reflecting on the art of living.” These two books written by Ryan Holiday and Stephen Hanselman are companion pieces originally released in late 2017. Stoicism was and is a philosophy popularized first by the ancient Greeks then more prominently by the Roman Emperor Marcus Aurelius and fellow Romans Seneca and Epictetus. Marcus book “Meditations,” is the blueprint from which the modern stoic movement draws from and it’s featured heavily in “The Daily Stoic,” and other works from the author.

Let me summarize stoicism with this one sentence; while you cannot control what happens to you, you can control how you respond to it. In short master your emotions to master your life. Holiday’s book is a day by day guide through stoicism as he sees it. It’s important to understand that key point. These books are stoicism according to Ryan Holiday. Let me be clear I have enjoyed them immensely and as a guide for learning to look at your life with clear objective eyes, they succeed. However Ryan, a young wealthy man, has a certain way of turning phrases to fit his current world view regardless of what the quoted philosopher may have meant. In some ways this is deeply ironic given that Ryan’s love of Seneca, a philosopher whose own life was often at odds with his own teachings and philosophy.

Each day you are presented with a quote from a famous philosopher along with Ryan’s interpretation of the meaning behind it. In the journal you are then given the opportunity to explore that day’s lesson so to speak through a morning and evening writing assignment. The writing assignments are usually presented as a question from the author to the reader. How far you are willing to explore the answers to these questions depends entirely on you. Though if its more than a few sentences you’ll need to finish your writing in a separate journal with more room. The author does not allocate much space for your writing assignments. I have some of the smallest writing I’ve ever seen and I frequently ran out of room on the page.

The only other real issue I had with the set was that while “The Daily Stoic,” itself can stand on its own and the reader need not purchase the journal, the journal is keyed to the calendar as it was when these books were first released, for 2018. In 2019 the lessons were all off by one day and being that they are broken down by weeks, the weeks were now beginning on Tuesday instead of Monday. In 2020 they will be further off, now beginning on Wednesday.

I’ve decided not to purchase another journal for 2020. It is in the journal where I’ve run into trouble with some of Ryan’s views on philosophy and life and not been in agreement with his conclusions. While I recognize that this is mostly an issue of my own ego and conditioning, I also think Ryan makes the assumption that his readers are living just as prosperous and free a life as he and thus free to make decisions without lasting ramifications and consequences. I advise you if you’re currently unhappy with your life and its direction these two books may just be the kick in the ass you need to realize life is short and should not be wasted on that which truly does not matter. Just make sure you’re in a position where you can afford to fail before doing anything rash.

What these books do really well is what they were designed to do, make you think, about your life, your perspective, and where you fit into the world. Critical thought and discussion is sadly lacking in our digital screen modern society and it’s hurting us as a culture. Many of us lack any kind of depth and introspection and it’s showing in what we care about and pursue with the little amount of time given to us on this planet. One question I have often asked in life is “what is my purpose, and what will I leave behind me when I’m gone?” While Ryan’s books and stoicism have not answered these questions they did allow me to help quiet the noise of my mind so I could find the answer.

If you’re looking for a shift in your thinking for 2020, I’d give these books a read and start the year off by looking within yourself for the answers. Ryan has authored several other books that I feel will turn into perennial sellers and soon grow to the stature of his mentor Robert Greene’s books on human interaction and psychology.

Further Reading: Ryan Holiday

  • Stillness is the Key
  • The Obstacle is the Way
  • Ego is the Enemy

Further Reading: Robert Greene

  • The 48 Laws of Power
  • The 33 Strategies of War
  • Mastery
  • The Laws of Human Nature

No Bull Shoe Review

The Army Camo High-Top Trainer from NoBull is the best shoe I’ve ever owned and I’ve owned quite a few. I’ve bought, tested, and reviewed everything from Reebok Nano’s version 1-6, to the Nike Met-Con 1 and 2, New Balance Minimus, and the ubiquitous Inov8’s. Since embracing CrossFit wholeheartedly in 2010, I’ve been on an endless search for the best all around training shoe and I’ve finally found it.

I’ve owned my High-Tops for about 4 months now and I’ve loved them from the start. My experience with NoBull began back in the summer of 2016 with a pair of OD Green low-top trainers and its been nothing but great since. In the months that followed I retired my nano’s, then Met-Cons, until in the end all that remained were my No Bulls. I used to have a pair of shoes for running, one for squats and Olympic lifts, and another for deadlifting. This shoe has replaced them all.

These shoes are rugged. The soles are meaty and provide a decent amount of cushion without feeling clunky. The grip on slick surfaces is excellent. I’ve melted 4 pairs of trainers during my time in CrossFit going up and down ropes. Not these. I’ve drowned shoes in muddy water, filed them with sweat and scuffed the tread right off of Met-Cons and Nanos. The NoBull shoes are tanks. The kevlar pebbled outers soak up all the punishment you can dish out and just keep coming back for more.

When I bought my first pair of NoBulls they were pricey at $120, but Nike and Reebok have caught up with them in price but not value. Where Nike and Reebok can’t compete is in comfort and build quality. My first pair of Met-Cons fell apart in just a few months. My Nanos never fared much better and outside the Nano-5, it seems Reebok is incapable of building a shoe that doesn’t give me foot pain. I’ve never been able to run in any nano without pain, and I’m a midfoot/forefoot striker.

I will admit there is a certain feel of exclusivity when wearing the NoBull shoes, they’re still an uncommon sight in many CrossFit affiliates and boxes.20180114_151906

The shoes come with two sets of laces, a green set and the bright orange set you see here in the pictures. The High-Tops are offered in a variety of colors and start at $169. That price may scare some away but you’re getting a shoe that is versatile, stylish, tough, and comfortable. I use thee shoes for everything, including casual wear. You can find them here at NoBull trainers I am not connected to NoBull or the NoBull project in any way and received no compensation for this review. I simply love these shoes. I know if you give them a shot you will too.

Inov-8 Fastlift 335 Review

I chose the yellow Limited Editions as they are so far the best color choice available besides black.
I chose the yellow Limited Editions as they are so far the best color choice available besides black.

Ever since the rumor of this shoe first landed I’ve been waiting to get my hands on a pair. In the meantime I scoured the internet for a good review and unfortunately still can’t find one. But the search is over I’ve been using a pair almost daily for a couple of weeks now and I have some good things to say.


First let me begin by saying I’ll probably never wear my old Reebok Lifters again after this. The Inov-8 is just such a better shoe all the way around. It has better fit, better stability, lighter weight, better tongue and lockdown strap design; it is all the way around just a better shoe. I feel like the designer actually spent some time doing Olympic Lifts and squats instead of just watching it play out  on ESPN.


My favorite feature of this shoe is that its a one-piece unit. The few attachments such as the strap anchor and heel cup gussets are heat welded on or use flat stitching. My Reeboks constantly bit into my foot no matter how often I re-baked the u-form tongue or adjusted the strap. These shoes just feel right. In fact they feel just like all my other Inov-8 shoes; barely there at all.


There are no real gimmicks here other than the color options. Inov-8 studied some of the best shoes on the market adopted what worked and discarded everything else leaving a shoe that focuses on rock solid stability and comfort. Compared to the Reebok the toe portion of the sole is a bit stiffer but I had no trouble completing several rounds of double-unders and box jumps in them. Inov-8 says that short runs are possible but I feel like anyone who attempts any length of running in these shoes is an idiot and asking for injury. These shoes are made for heavy lifting and occasional multi-WOD use but not running WODs. The sooner we all accept that about our shoes and stop asking our lifters to do something they can’t the better off our feet will be.

Fastlift 335 Yellow-Black

I have used my shoes primarily for squatting, Cleans and Jerks, and two Snatch sessions. They do significantly increase my range of motion but also understand that I have excellent mobility in my knee and hip girdle to begin with. My numbers have indeed gone up; most noticeably in the back squat and clean. While my snatch total hasn’t PR’s I do feel much more comfortable pulling under the bar and in the bottom. I’ve even used these in a deadlift session just to see what happened and I still felt rock steady. Lifting shoes like this are about transferring power to the ground by giving you a solid slightly raised platform to push off of and that’s exactly what the Inov-8 does.


Time will tell how these stand up to repeated abuse but I’m optimistic about it. Of course I have no illusions about the bright yellow color staying pristine around black bumper plates and metal bars, but that’s okay. Finally these shoes run right around $150 on Amazon, Zappos, and Rogue Fitness. While it’s not cheap compared to a normal tennis shoe its a bargain set beside Reebok’s New Lifter plus, and Nike’s Romaleo 2. I would definitely recommend this shoe to anyone wanting to improve their lifts in CrossFit or in general. Dedicated Olympic Lifters might be better served by traditional wood heeled shoes or the Romaleo but I couldn’t tell you from experience. My shoes ran true to size and fit my wide feet snugly but not to tight.


Pros: great design, lightweight, great stability, good fit, nice laces, solid heel platform


Cons: a little expensive, limited color choice, uncertain wear over time

ON Mass Gainer and Rehband Knee Sleeves a Review

Let’s start out this week by talking about a product I’ve been using for the past 4 weeks; Optimum Nutrition’s True Mass weight gainer mix. Most people are aware that in order to lift serious weight you have to add muscle and mass. This can be a hard thing to achieve for so-called hard-gainers or those of us abiding by a Paleo-Diet as our daily calories intake just doesn’t allow for an excess of calories. Unfortunately the body needs extra calories to build muscle and while adding protein seems the most logical choice protein alone isn’t the solution. The body needs carbohydrates to build muscle as much as protein. The reason is simple if you take in carbs then the protein is released to build muscle instead of broken down into amino acids and used for fuel. Mass Gainers are a convenient way to add calories and carbs to the diet without actually having to eat all day.

True Mass, if taken according to the directions on the 6 pound tub (2 cups) provides nearly 1300 calories per serving. Unfortunately most of those calories are from maltodextrin or sugar to the non-chemists out there. One serving does also provide 52 grams of protein as well, but it’s debatable how much of that is absorbed when the most common reaction to digesting this much sugar in one hit seems to be instantaneous diarrhea. I reduced the serving to half the recommended dose and the diarrhea cleared up. Even at half a dose though it’s still a tremendous amount of sugar and I wondered what this was doing to my insulin levels. Thankfully I went through my tub in just under a month so hopefully the damage was minimal.

After a month I can say I have gained weight. Unfortunately it seems to have all been in my waistline and at the expense of a very nicely defined 8-pack. I also seem to be more lethargic and my endurance has taken a hit. I took measurements across my whole body before starting and after 4 weeks during which I worked out 5 days a week alternating heavy weight sessions with shorter met-cons and almost no cardio none of my measurements grew. I haven’t gained any measurable strength either, if anything, some of my max weights have dropped according to my workout records. So ends the experiment with Mass Gainers. Now it’s back to eating clean and getting some quality sleep. In a few weeks I plan on cutting out protein and pre-workout supplements as well and spending 6-8 weeks relying solely on diet for fuel and nutrition.

There’s another product I’ve been testing out these last few weeks I’d like to talk about quickly before wrapping this up; Rehband Knee bands. I’ve already covered Tommy Kono Knee bands in a previous article and to date I still have a high opinion of them. They’re supportive, keep my knees warm and pliable, and they’re simple and stupid proof. The downside; they’re hard to get on, work better than Nair at removing male leg hair, and though it hasn’t happened to me Gwen’s pair tore at the top after just a few weeks.

My Rehbands are nice and I feel like I’m part of the cool crowd when I wear them after all they are the choice of CrossFit champions worldwide. Then my legs start sweating and the tops keep sliding down and I get pissed off and just want to tear them off. The Mediums are too small so I settled on a large which seems too big on the thigh area. I guess my only option is to grow my quads even larger to keep them from slipping down as the calf side fits great and stays put. Like the T.K.’s they keep your knee warm and pliable and are supportive when they’re not sliding down and help my 35 year old knees tremendously. The real downside besides fitment issues is the price; $90 a pair compared to half that for the T.K.’s.

So my advice is to buy the T.K. bands. Make sure you measure and follow the sizing directions before ordering and follow the instructions included with your bands when putting them on. They may be a hassle but it’s worth the cost savings to just cowboy up and deal with it rather than buy the Rehbands. I feel like many things associated with CrossFit buying what works versus what is popular had lead many to shell out more money than necessary for merchandise that just isn’t worth it.

Reebok CrossFit Nano Speed Review



The Reebok CrossFit Nano 3.0 is not a very good shoe and the Speed ended up being even worse. After a year with it I can say it’s been relegated to something I wear only when I know I won’t be doing a workout. I definitely would never run in it. When I first wrote this review last August I had higher opinions of the Nano 3.0 and the now defunct and no longer being made by Reebok Nano Speed. Reebok has since replaced the speed with the Sprint. I’d like to think it  may have something to do with the original version of this review which is still the highest viewed article on my blog a year later. I’m not a CrossFit Kool-Aid drinker. I am still occasionally  involved in it. I still coach it. But after peeking behind the curtain for the last 3 years let’s just say the  magic has faded. I do know shoes though. I’m a runner and a weightlifter and have an  arsenal of shoes that rival Cold War weapons stacks. Feel free to go on and read my original thoughts on this shoe but be warned; don’t buy this shoe or waste yoour time on any over-priced Nano product. Folks it’s just not worth it. Reebok was going bust before they found CrossFit and for good reason; when it comes to actual athletic shoes they suck!



The Reebok CrossFit Nano Speed is first and foremost a running shoe. Reebok added a rope guard to its sides and a stout friction resistant sole to prepare it for the rigors of a CrossFit WOD and what they made was a shoe that makes the Nano 3.0 seem superfluous and excessive. Many of us started out our CrossFit experience wearing running shoes from Nike and Inov8 and wishing they stood up to ropes and boxes better. Reebok has heard those prayers and answered them. Seriously folks if you haven’t purchased a pair of Nano 2, or 3’s yet don’t bother. Invest your money in a pair of Speeds and you’ll get two shoes for the price of one.

Though I’ve enjoyed my Nano 3.0’s from day one I’ve also known since then that these were not the optimal shoe for running WOD’s. The mid-foot and arch are narrow and every time I’ve run more than a 400m warm-up lap in them I’ve suffered shooting foot pain and sore calves. This is even more bazaar considering I haven’t felt these issues since making the conversion to forefoot running almost 3 years ago now. I suspect the source of this is an inflexible front sole and Reebok’s long narrow shoe design. Consequently if you order your normal shoe size; be ready for a shoe that is almost a half size too large in the toe box. I have wide feet though and ordering down in size would mean a shoe that pinched my arch and mid-foot so I’ll gladly trade a half inch of toe space for no room in the arch.

Let’s talk specifics for a moment. The shoe is mostly a mesh construction similar to the Nano 3.0 but lacking all the plastic/rubber gusseting and cladding. This makes the shoe both lighter and breathe easier. There is a reinforced toe box with rubber cap along with reinforced heel cup and side rail where the rope guard is. As with the Nano 3.0 color choice is at this time lacking in much variety and it mystifies me as to why Reebok has chosen to send all the attractive color options overseas while the US market is stuck with 3 or 4 that are either too plain, or just loud. Hopefully they will roll out more as Christmas approaches as they have begun to do with the Nano 3.0.

I’ve included pictures of both the Men’s and Women’s shoe as my fiance Gwen has begun testing a pair as well. I feel the two colors represented are perhaps the best available at this time. Overall this has been a great shoe and become my go-to choice for workouts and running. I’d gladly buy another pair and send my Nano 3.0’s back if that were an option. The Speed is comparable in price to Nike’s Free Run and less expensive than the INOV8 195 and 240 which now include a rope guard feature and come in a better range of color, fit, and sizing options. What shoe you decide to wear is really a matter of style choice when it all comes down to it. I’ve worn all three brands to CrossFit WOD’s and would be comfortable with any, but have sided with Reebok because of cost first and foremost and as a CF-L1 trainer Reebok gives me free stuff (namely t-shirts and discounts, sadly not shoes.)


nano speed

Women's Nano Speed
Women’s Nano Speed

Men's Nano Speed
Men’s Nano Speed



Update 12/30/2013:


I have donated my Reebok Nano Speeds to Goodwill, as I stopped wearing them earlier in November. After I began wearing the shoe I developed a very painful case of Plantar Fasciaitis. After experimenting with various shoes in my extensive stable I found the condition would always return when I’d return to this shoe again. I tried moving up and down in sizes but to no avail. it is a shame as I loved everything about this shoe except that it made my feet feel like someone was painting my arch with a blow torch.



I have been an endurance runner and minimal shoe wearer for many years now and this is the first injury of this type I’ve ever sustained. I also find it odd how the condition would clear up after just a few days if I avoided this shoe but return in minutes after putting it back on. I even explored the theory that there may have been some kind of allergic reaction to a material in the shoe but after extensive investigation I’ve found that it contains no materials not found in any of my other shoes. Its a shame but there it is. Use at your own risk friends and good luck.

Reviewing PUMP-HD and the Supplement question

It’s been a month since we started using BPI’s Pump-HD pre-workout supplement and it’s time for a review. This stuff is crap! Don’t waste your money on it or your time. As was the case for another BPI product we reviewed; BLOX, this is another case of good ingredients but included in amounts that are simply ineffectual and pointless. Just as it was with BLOX, BPI claims their results are based on clinical studies and they are; however they fail to mention that the study used doses in the range of 5-10 times higher than would ever be recommended on their product. Coming from the maker’s of 1MR; I’m pretty disappointed. Pump-HD tastes good but that’s about all it has going for it. Its chalky doesn’t mix well and if you’re used to any other pre-workout supplement it’s likely you won’t feel much of an effect at all. So far out of all the supplements we’ve tried BSN’s HyperFX remains the best performer.

This brings me to a larger question; are pre-workout supplements even necessary? The short answer is no. While I would argue that there is some benefit and advantage to taking them especially if your focus is heavy weight training, for the average person I think they’re just a waste of money and marketing hype. I’m going to be honest with you guys and gals. Over the last 12 years of training and training others I’ve seen just as much of a pump and effect from drinking coffee before and during my workout as I have ever gotten from any supplement and without the weird jittery side effects. I love pre-workout supplements. They make me feel jacked and strong but it comes at a cost to my adrenal system. It’s only a matter of time before your body develops a tolerance to any stimulant and the result is I often feel sleepy within 15 minutes of taking one these days. So as its recommended I’ve begun cycling down.

The supplement industry is first and foremost in the business of selling product. While many big names in sports and body-building swear by them you may be surprised to realize few actually use them. Of all the supplements ever made only two have ever been scientifically proven to aid in increasing muscle mass and size; creatine and protein. Even creatine has been shown to only have an effect on roughly half of those who take it though. Everything else is really a matter of anecdotal evidence and word of mouth. Even BPI’s studies were done on rodents and not people and again at doses 5-10 times higher than recommended. That makes for a lot of jacked up rats my friends.

So what would I recommend then? First I’d tell people what I tell my clients; to start by changing what they eat. If you find yourself lacking energy during exercise and your daily activities chances are your diet is too high in simple carbohydrates and low in healthy fats. It’s also likely that you’re deficient in several vital nutrients and vitamins like magnesium, zinc, vitamin-D, and omega-3’s. Supplementing with the things I just listed combined with 8 hours of uninterrupted quality sleep every night has produced pretty dramatic results in my own clients and me as well. As far as pre-workout supplements go I can’t really recommend any. I personally like BSN’s HyperFX,  but then again only when weight-training. Over the last 18 months every supplement we’ve tested produced negative results when taken before CrossFit workouts. Those results ranged from dizziness to nausea and jitters. Lately I’ve been trying the combination of Coffee blended with MCT (medium chain triglycerides) oil and pastured unsalted butter (made from grass-fed cows) with some success. This mix is widely known as “Bulletproof Coffee.”

The only supplement I ever recommend to my clients is protein. Again there are conditions to this though. As a nutritionist I have to be careful about supplements and my clients. All too often people are looking for a shortcut and without fail they will view protein shakes as meal replacement then wonder why they’re not seeing the results they desired. The only time I prescribe protein shakes is for athletes who have already achieved their weightloss goals and are trying to increase or preserve their lean muscle mass. For anyone else I think a sound diet should be their first concern. Taking protein supplements after working out can illicit an insulin spike similar to sugar or bread and if your body and metabolism has not achieved a stable state this spike can play havoc with your weight loss efforts by increasing fat storage and the use of carbs and protein for a fuel source instead of body fat.


Granted many people aren’t used to eating the needed amounts and portions of protein they’re body desires but this is a question of building sound habits and practices not of convenience. Sure it’s convenient to down a shake a few times a day instead of eating real food but it was also convenient to stuff your face with thousands of calories of empty carbs all day too and no one was complaining about all the eating then. This brings us back to pre-workout supplements. What they are is convenient. It’s much easier to spike your blood with caffeine and other ingredients to deliver a buzz before a workout than it is to maintain a healthy diet that insures high energy levels all the time.

Eating right is work. There are times when I come home from a workout or it’s late in the day and all I want is to rip open a container and shove something in my mouth. I don’t want to cook, or prepare but that’s where the test is. I’m not going to lie to you about it. It takes time to plan for healthy meals and to shop for the foods you need. The grocery stores and marketers certainly don’t make it any easier. Healthy foods are usually harder to find and more expensive and sometimes it can seem like you’re being punished for wanting better health. I’ve always wondered why it is that healthy food which contains fewer ingredients and requires less processing and manipulation always costs more than “fake” food. It does though. We offset this expense by wasting less money on junk and having to spend less on medicines and healthcare. The cost of CrossFit every month is a large expense to us but we find ways to justify it by letting go of other expenses we don’t need. You’d be surprised out how expensive it really is to eat out just twice a week compared to preparing all your meals at home. If you want lasting results you’ll learn to make lasting changes not just search for gimmicks and shortcuts.

Reebok CrossFit Nano 3.0

My Reebok CrossFit Nano 3.0’s arrived on June 24th and I consider myself lucky to be one of the first regular Joe’s to have gotten my hands on them. I had originally gone to Reebok’s site to order a pair of custom Nano 2.0’s and just happened to stumble on the 3.0’s. In fact they had just put them up on the website and had yet to even announce they were pre-order only and wouldn’t be mass released until July 1st. I was a little bummed the next day to find out I’d have to wait 3 weeks to get my shoes but fortunately things worked out and here we are. I have had the 3.0’s for six days now and done 5 WOD’s in them at my local box and have been nothing but impressed. They handle everything from box-jumps to Barbell Cleans well and are probably the lightest shoe of this type I’ve ever worn with the exception of my trusty Inov8’s. Isn’t it Ironic that Inov8 was the CrossFit shoe of choice before the Reebok deal in 2010-11?


As you can see in the photos I chose the very loud Orange/Gray color scheme. There are only three color combos to choose from at the moment so if you’re not a big fan of Texas or Tennessee there’s also a black/red and green/blue combo. (since first publishing this article 7 months ago the color choices have improved considerably) I have to be honest for a moment here and say that I feel like I’m wearing a pair of clown shoes when I lace these up. That’s okay though. Black is my normal choice for shoes but this time I decided to go a different direction and pick something bright and hard to ignore; I think I succeeded. The rubber and plastic lattice framing that surrounds the upper also gives them a somewhat clunky look but fortunately they feel swift and supple as a prowling cheetah.


The soles of the shoe are quite a departure from the “Real Flex” inspired bottoms of the previous generation of Nano. The rubber used in its construction is grippy but also tough and solid. It has to be to stand up to rope climbs and other dangers of the typical box. I was worried at first that this might make the sole stiff and cumbersome during runs but it’s not the case at all. This kind of misleading subterfuge carries on into the upper.


The shoe is for the most part a breathable fabric mesh overlaid with a grid of plastic/rubber material that’s thicker around the heel cup and toe to provide support. It’s also thicker on the instep where it meets the rope guard and Reebok has installed CF logo cutouts that look awesome and add to the shoes appeal. The CF logo on the rear of the shoe is also very prominent and large enough to be seen by anyone across the gym or the Home Depot center for that matter.


I love these shoes and that’s kind of funny when you realize what an outspoken critic of Reebok I’ve been in years past when it came to its sponsorship of CrossFit. I’m probably one of the few people I know that resisted the Nano trend and soldiered on for quite a while in my trust Inov8’s almost as a form of silent protest against commercialism. Reebok has done a great job though of building a shoe to meet the specific needs of CrossFit participants and athletes with the Nano 3.0. I’m eagerly awaiting the arrival of the new Lifter Plus any day now and look forward to comparing them to my current Reebok Lifters. If they’re half as good as these Nano’s then the future of CrossFit shoes seems bright.

Light and Breathable

Rope and Toe Guard

Supportive while being flexible

Excellent Grip

Stable enough to squat under heavy weights

Limited color choice

Takes a while to dry out after getting wet

Look a little clunky and clownish

A little stiff


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