Body By Design, Inc., Mamaroneck, NY (2026)

02/03/2026

⛓️ THE KINETIC CHAIN: It's All Connected

Here's what most trainers and fitness professionals miss:

Your body isn't a collection of isolated muscles. It's an *integrated chain* where every segment influences every other segment through fascia, neural pathways, and mechanical coupling.

The chain works like this:
Foot mechanics → ankle → knee → hip → pelvis → spine → shoulder

When you load a movement before the system is organized, the CNS takes a shortcut. It borrows motion from adjacent segments. It braces globally to stabilize weak links. It simplifies the pattern to reduce complexity.

This is a smart survival strategy in the moment. But repeated enough times, that compensation becomes *learned* and *structural*.

Here's why this matters for your clients and yourself:

**Knee pain often traces to the hip** because the hip isn't controlling frontal plane motion, so the knee compensates by rotating inward.

**Shoulder issues start at the ribcage** because the ribcage isn't stable, so the shoulder takes on extra stabilization work and loses mobility.

**Low back pain is rarely just about the low back** because the lumbar spine is compensating for lack of hip mobility or core control upstream.

Sequencing prevents this cascade. By organizing the system first—restoring tri-planar options, establishing control at each segment, priming the drivers—you ensure that when load arrives, the *intended* chain reaction happens.

Not a compensatory one.

This is the difference between training a symptom and training a *person*. The sequence respects the chain. The chain respects the sequence.

02/02/2026

🧠 EXERCISE SEQUENCING 101: Why Order Matters

Most people think exercise selection is everything. It's not.

It's the *sequence*—the order in which you arrange those exercises.

Your nervous system doesn't care about the exercise name. It cares about three critical factors:
• Threat level (am I safe doing this?)
• Available motion (what range can I access?)
• Motor control capacity (can I control this movement?)

When threat is high—whether from pain, uncertainty, or fatigue—your CNS defaults to protective strategies: global bracing, reduced range of motion, and simplified movement patterns. This is a survival mechanism, not a weakness.

Here's the problem: you can't strength-train your way out of protection mode. Loading a threatened system just reinforces the protective strategy. The nervous system learns the compensation, and tissues adapt to it.

This is where sequencing becomes the game-changer.

Instead of fighting protection, sequencing *lowers threat first*. You establish safety through breathing, stability, and low-load mobility. Once the nervous system perceives safety, it unlocks access to full range, distributed muscle activation, and efficient movement patterns.

Only then do you layer in load and complexity.

This week, we're breaking down the science of sequencing—why it works, how it changes the nervous system's response, and why it's the foundation of both pain relief and performance.

Ready to learn how to sequence your way to better results? 👇

01/22/2026

Get MORE from your core.
Most people think core strength comes from conscious muscle activation—endless crunches, planks, and isolated ab work. But that's not how your body actually works, and it's not how Applied Functional Science trains the core.
Here's the truth: When we go about the activities of life, we never consciously activate any muscles. The task we want to accomplish is selected, and our bodies create the appropriate combination of joint motions that result in successful movement. Our training should reflect this reality.
Your abdominals don't have brains and don't respond to brain power. They respond to:
• Three-dimensional motion (sagittal, frontal, and transverse planes)
• Gravity
• Ground reaction forces
• Momentum and other muscle forces
Understanding the drivers of proprioceptive stimulation is key. By strategically testing the motion of the pelvis as driven from below and above, as well as the motion of the rib cage as driven from above and below, and their relationships to each other, we can determine exactly when and where motion should occur to facilitate an appropriate abdominal response.
The Applied Functional Science approach to functional core training:
Train the abdominal muscles in three dimensions. Both your pelvis and upper body move three-dimensionally. Sometimes they move in the same direction. Sometimes they move in different directions. This variety is what teaches your core to respond authentically.
Train upright, on your feet, similar to the activities in the real world. Your core doesn't work in isolation on the ground—it works when you're standing, moving, and living.
Allow the abdominal muscles to lengthen to "turn on." Lengthening creates the proprioceptive stimulus needed for activation. This is the opposite of what traditional core training teaches.
When you train this way, you'll get MORE from your core—real functional strength that translates to pain-free movement and lasting results.
Ready to train smarter? Let's talk about how Applied Functional Science can transform your core and your movement.

01/20/2026

The Abdominals: Your Body's Most Underutilized Muscle Group

Four layers of muscle spanning from pelvis to rib cage—connecting your lower and upper body into one integrated system. Their job? Coordinate motion between pelvis and rib cage by decelerating in one direction, then accelerating in another.

How Do They Get Turned On?
Abdominal muscles don't respond to brain power. They're proprioceptively driven and react to:
• Three-dimensional motion
• Gravity
• Ground reaction forces
• Momentum and muscle forces

The Chain Reaction:
A reactive motion creates the load. The load creates the explode. The explode leads to the load on the other side.

The Science of Loading:
When muscles are eccentrically lengthened (stretched under load), proprioceptors prime the muscle to contract concentrically. A muscle needs to load before it can explode. This is why functional training transforms the abdominals—we're training them the way they're designed to work.

A Critical Insight:
The abdominals are often the first muscles to "turn off" when something else in the body isn't functioning properly. They're your system's early warning signal.

Understanding the drivers of proprioceptive stimulation allows us to determine when and where motion should occur to get an appropriate response from the abdominals—and ultimately, to restore authentic function to your entire body.

Ready to restore authentic core function? Let's work together.

📧 bbd@bbdinfo.com | 🌐 www.bobfanelli.com

Bob Fanelli, MSc, FAFS | Injury Rehab | Applied Biomechanics | Exercise Physiology

01/16/2026

🎬 Functional Movement Spectrum Series: Mass, Momentum & Gravity – Why Speed Matters
Watch Movement Happen
Watch a sprinter explode off the blocks. The power. The speed. The efficiency.
Watch a tennis player change direction mid-rally. The deceleration. The acceleration. The control.
Watch a child run down a hill. The momentum. The rhythm. The flow.
They all share something fundamental: Speed.
We often think of speed as optional—something athletes need, but not everyday people. But speed isn't just athletic. It's biomechanically essential to functional movement.
In the Functional Movement Spectrum, two principles from the Physical Sciences explain why:
Mass & Momentum – Leveraged vs. Neglected
Gravity & Ground Reaction Force – Used vs. Confused
Together, they reveal how your body actually moves—and what happens when it doesn't.
Understanding Mass & Momentum
Mass is the physical property of your body. Momentum is mass in motion.
Here's the relationship: The faster you move, the greater your momentum.
Why does this matter?
Your body doesn't create movement in isolation. It combines active muscle forces with environmental forces—gravity and ground reaction force (GRF).
When your body learns to leverage momentum, movement becomes efficient. Powerful. Functional.
When your body lacks momentum, it must compensate. Muscles work harder. Energy expenditure increases. Movement becomes dysfunctional.
Gravity & Ground Reaction Force: The Free Forces
Gravity pulls you down. The ground pushes back. This interaction creates a cascade of movements:
✓ Your ankles dorsiflex
✓ Your knees flex
✓ Your hips flex
✓ Your spine flexes
These motions are provided "for free" by gravity and GRF. They lengthen your muscles and prepare them to work. Your body then adds muscle force to complement these free forces.
The critical question: Are you using gravity and GRF authentically, or are you confusing your body?
The Walking Example: How It All Works Together
Here's a perfect real-world example that illustrates both principles.
During normal walking, your quadriceps muscles don't extend your knee. This surprises most people, but research confirms it.
So how does the knee extend?
Momentum.
The forward momentum of your center of mass—driven by gravity and GRF—propels your trunk and femur forward over your foot. Your muscles slow down (decelerate) this momentum. Because your thigh moves forward faster than your lower leg, the knee naturally extends.
Your body recognizes that momentum will extend the knee. Why waste energy with unnecessary muscle contraction?
That's efficient movement. That's functional movement.
What Happens When Momentum Is Lost
But here's the problem: If you lack normal walking speed—from inactivity, injury, weakness, or poor balance—you lack the momentum needed for normal ambulation.
Without adequate momentum:
✓ Your quadriceps must work harder to extend the knee
✓ Energy expenditure increases
✓ Movement becomes less efficient
✓ Compensation patterns develop
✓ Injury risk increases
This is why speed matters. This is why momentum matters.
A 65-year-old moving slowly due to fear or weakness isn't just moving slowly—they're losing the biomechanical advantage of momentum. Their muscles must work harder. Their body compensates. Dysfunction increases.
Applied Functional Science® Teaches Us
Applied Functional Science® defines function through the convergence of Physical, Biological, and Behavioral Sciences.
In the Physical Sciences, two principles stand out:
Mass & Momentum: Leveraged (functional) vs. Neglected (non-functional)
When you leverage momentum:
✓ Movement becomes efficient
✓ Power increases
✓ Energy expenditure decreases
✓ Injury risk decreases
When you neglect momentum:
✓ Movement becomes compensatory
✓ Power decreases
✓ Energy expenditure increases
✓ Injury risk increases
Gravity & GRF: Used (functional) vs. Confused (non-functional)
When you use gravity and GRF authentically:
✓ Your body harnesses free forces
✓ Muscles work intelligently
✓ Movement is efficient and powerful
When you confuse gravity and GRF (like training in isolation or single planes):
✓ Your body doesn't learn to use these forces
✓ Muscles must work harder
✓ Movement doesn't transfer to real-world function
The Moon Walk: A Natural Experiment
Consider the astronauts walking on the moon.
In the reduced gravity environment, they moved differently than on earth. Their walking pattern had to adjust to the altered forces available.
This demonstrates a fundamental truth: Normal gravity and ground reaction force are essential to authentic human movement.
When these forces are altered or removed, movement patterns change. The body must consciously adapt.
Water Training: Another Example
When you exercise in water, gravity's loading effects are reduced. This can help with pain, but it changes how your muscles work.
Research shows that muscle activation patterns in water are different from dry land. Too much water-based training can create patterns that don't transfer to real-world movement, where authentic gravity and GRF are present.
The lesson: Context matters. The forces available matter.
The Bottom Line
Your body is designed to harness physical forces—mass, momentum, gravity, and ground reaction force.
Functional training teaches your body to:
✓ Use gravity and GRF authentically
✓ Generate and control momentum
✓ Combine muscle force with environmental forces
✓ Move with speed, efficiency, and power
Non-functional training ignores these forces, creating confusion and compensation.
Applied Functional Science® shows us that effective movement integrates active muscle forces with passive environmental forces.
Train speed. Train load. Train in positions that create authentic gravity and GRF. Teach your body to decelerate momentum and use that energy to produce powerful, efficient movement.
Ready to leverage your physical forces?
Your movement potential is determined by how well you harness gravity, GRF, mass, and momentum.
Book your 3DMAPS Biomechanical Assessment and discover how these physical forces apply to YOUR movement—whether that's walking, running, jumping, throwing, or any functional activity.
Questions? Drop them in the comments below. 🧬

01/15/2026

🎬 Functional Movement Spectrum Series: The Motion Principle – Why 3-Dimensional Movement Matters
The Plank Problem
A plank exercise will certainly build strength. But here's the critical question:
Is it actually functional?
This question reveals why Motion is one of the most important principles in the Functional Movement Spectrum.
The Motion Principle: 3-Dimensional vs. 1-Dimensional
In the Functional Movement Spectrum, the Motion Principle is defined by opposites:
Functional = 3-Dimensional Motion
Non-Functional = 1-Dimensional (Static)
We all recognize that movement occurs in three planes of motion (sagittal, frontal, transverse). But why is this a criterion for determining if something is truly functional?
The answer is simple: Rarely do we hold ourselves perpendicular to gravity with zero motion as part of our functional activities.
Yet that's exactly what a static plank demands.
The Problem with Single-Plane Training
The traditional approach in movement professions has been to test and train in a single plane (one-dimensional). Exercise equipment is frequently designed to challenge the body in only one plane.
Here's what happens:
✓ Training in one plane develops flexibility, strength, power, and endurance in that plane only
✓ These attributes do NOT automatically transfer to the other two planes
✓ Since muscles are activated by neural sensors (proprioceptors), training in only one plane may actually inhibit the utilization of the other planes during functional movements requiring 3D motion
You're essentially training your nervous system to ignore two-thirds of your movement capacity.
Introducing Motion: The Transformation
A static plank isn't functional. But introduce motion, and everything changes.
Applied Functional Science® tells us to choose a body part as the "driver" of that movement. In a plank position, drivers can be:
✓ The pelvis
✓ Either arm
✓ Either leg
✓ Both an arm and a leg simultaneously
These drivers can move in both directions in each of the three planes. They can even combine all three planes simultaneously to create authentic 3-dimensional motion.
Example: A plank with arm reaches in multiple directions, pelvic rotations, or contralateral leg drives transforms a static exercise into a functional movement pattern.
Rethinking Balance: Motion, Not Stillness
Dr. Gary Gray has been encouraging movement specialists for decades: "Balance should be studied in motion, not in stillness."
Yet how often do we see patients and clients being trained for balance with the goal being "no motion"?
Static balance is not functional balance.
Standing on one foot without appreciable motion will NOT improve a patient's or client's balance during functional activities. Real balance is dynamic.
True functional balance is: The ability to reach your hand(s) somewhere in three-dimensional space and then return to a stable posture.
The arms can drive three-dimensional motion in all joints of the body simultaneously. A functional challenge to single-leg balance is created when the opposite leg drives motion in each of the three planes.
During many sports and activities, both a leg and an arm drive motion in 3D simultaneously.
Why 3-Dimensional Motion Is Critical
Three-dimensional motion is essential because:
1. Authenticity
3D motion mimics functional activities. It allows movements to be more authentic to real-world demands.
2. Joint Health
3D motion allows the three planes of joint motion to occur simultaneously, preventing tightness in joint capsules, ligaments, and muscles.
3. Muscle Function
3D motion lengthens muscles as they function—exactly as they do during real movement. Active muscle forces are combined with gravity, ground reaction force, mass, and momentum.
4. Neuromuscular Adaptation
The body "discovers" the three-dimensional physical forces that can be harnessed for functional movements. The nervous system then creates synergies of three-dimensional muscle forces that complement physical forces to produce effective and efficient movement.
The Lunge Matrix: A Practical Example
Consider the hip joint. It has the capacity for:
Sagittal Plane: Flexion and extension
Frontal Plane: Adduction and abduction
Transverse Plane: Internal and external rotation
How can you facilitate all six motions naturally?
The Lunge Matrix:
✓ Lunge forward (sagittal flexion)
✓ Lunge backward (sagittal extension)
✓ Lunge to the same side (frontal abduction)
✓ Lunge to the opposite side (frontal adduction)
✓ Rotate to the same side (transverse internal rotation)
✓ Rotate to the opposite side (transverse external rotation)
By performing this sequence, your stance hip experiences all six motions—exactly what it does in real life.
That's functional motion.
The Bottom Line
Static exercises build strength in one dimension. But functional movement requires three-dimensional motion.
When you train in 3D:
✓ You develop authentic movement patterns
✓ You prevent joint restrictions
✓ You facilitate proprioceptive awareness across all planes
✓ You create neuromuscular synergies that transfer to real-world activities
✓ You build resilient, adaptable movement
When you train in one plane:
✓ You develop single-plane strength that doesn't transfer
✓ You may inhibit movement in the other planes
✓ You create movement patterns that don't match functional demands
The choice is clear: Train 3-Dimensional Motion.
Ready to move in all three dimensions?
Your body is designed for 3D movement. Your training should be too.
Book your 3DMAPS Biomechanical Assessment and discover how three-dimensional motion applies to YOUR movement goals—whether that's athletic performance, injury prevention, rehabilitation, or functional longevity.
Questions? Drop them in the comments below. 🧬

01/14/2026

Functional Movement Spectrum Series: Transformational Zones – The Stretch-Shortening Cycle in Action
The Biomechanics of Powerful Movement
Why do you squat down before you jump up?
Why do you rotate back before you throw forward?
The answer lies in one of the most fundamental principles of human movement science: the Stretch-Shortening Cycle (SSC) and Transformational Zones.
Load and Explode: The Neuro-Musculoskeletal Principle
Your neuro-musculoskeletal system is designed to load an action by moving in the opposite direction of the intended goal.
To jump vertically, you load eccentrically by moving downward. To throw forward, you load eccentrically by reaching back. To sprint, you load eccentrically during the braking phase before propulsion.
This isn't inefficiency—it's biomechanical optimization.
During the load phase, muscles lengthen eccentrically while absorbing and storing elastic energy in:
✓ Muscle-tendon complexes
✓ Fascial networks
✓ Connective tissue structures
This stored elastic energy is then released during the explosive phase.
Transformational Zones: Where Eccentric Becomes Concentric
A Transformational Zone is the precise kinematic and kinetic reversal point where eccentric muscle action transitions to concentric muscle action.
At this transition, the elastic energy absorbed during loading is transformed into the force produced during explosion.
The sequence of motion reversal is biomechanically critical.
The change in direction of body segments is not simultaneous across all joints. Instead, effective and efficient movement demonstrates a specific proximal-to-distal sequencing that:
✓ Maximizes mechanical load on tissues
✓ Optimizes elastic energy transfer through the kinetic chain
✓ Generates force production through coordinated muscle synergies
✓ Facilitates proprioceptive feedback and neuromuscular control
This sequencing—into the eccentric load, through the Transformational Zone, and out into the concentric explode—defines whether movement is functionally authentic or biomechanically compromised.
Transformational Zones in All Movement Patterns
The Stretch-Shortening Cycle and Transformational Zones occur in all functional movement:
✓ Plyometric activities (jumping, bounding, hopping)
✓ Ballistic movements (throwing, striking, kicking)
✓ Locomotion (running, sprinting, acceleration/deceleration)
✓ Loaded movements (squatting, deadlifting, Olympic lifts)
✓ Change-of-direction movements (cutting, lateral shuffling)
✓ Gait and everyday functional tasks
Every authentic movement involves loading and exploding. Every movement has a Transformational Zone.
Specificity: The Functional Movement Spectrum Principle
In the Functional Movement Spectrum, this principle is called Specificity.
Specificity asks: Specific to what activity?
A truly functional exercise must approximate the desired real-world activity and include:
✓ Authentic physical forces – Gravity, ground reaction force, and momentum consistent with the actual task
✓ Tri-planar motion – Movement across sagittal, frontal, and transverse planes simultaneously
✓ Proximal-to-distal sequencing – Kinetic chain organization that matches the real activity
✓ Muscle synergies – Coordinated motor patterns facilitated by proprioceptive input
✓ Stretch-Shortening Cycle – Eccentric loading transitioning through the Transformational Zone to concentric explosion
The Specificity Spectrum:
Functional = Transformation (authentic SSC, tri-planar loading, proximal-to-distal sequencing, elastic energy transfer)
Non-functional = Stagnation (isolated, single-plane, no eccentric-to-concentric reversal, no elastic energy utilization)
Why Transformational Zones Matter
When you train with Transformational Zones in mind, you:
✓ Harness the Stretch-Shortening Cycle for authentic power generation
✓ Develop proximal-to-distal sequencing that transfers to real-world performance
✓ Facilitate proprioceptive awareness and neuromuscular control
✓ Reduce injury risk by respecting biomechanical constraints and sequencing
✓ Create training specificity that enhances athletic and functional performance
When you ignore Transformational Zones, you get stagnation—isolated, single-plane exercises that don't utilize elastic energy, don't develop authentic sequencing, and don't transfer to functional demands.
The Bottom Line
Movement is transformation, not stagnation.
The body's ability to load eccentrically, transition through the Transformational Zone, and explode concentrically is what separates efficient, powerful, resilient movement from inefficient, injury-prone patterns.
Understanding and training Transformational Zones—with respect for the Stretch-Shortening Cycle, proximal-to-distal sequencing, and tri-planar motion—is how you unlock authentic movement potential.
Ready to discover your Transformational Zones?
Your movement is unique. Your training should reflect the real-world biomechanical demands you face.
Book your 3DMAPS Biomechanical Assessment and let's identify how Transformational Zones apply to YOUR movement goals—whether that's athletic performance, injury prevention, rehabilitation, or simply moving with efficiency and resilience.
Questions? Drop them in the comments below. 🧬
Functional

01/13/2026

The Problem with "Functional"
Walk into any gym, rehab clinic, or training facility and you'll hear it constantly: "functional training," "functional movement," "functional assessment."
But here's the uncomfortable truth: Everyone uses the word, but nobody agrees on what it means.
In the movement industry, "function" is so prevalent it's become almost meaningless. We slap the label on exercises, equipment, and programs without asking the critical question:
Is it actually functional?
Most definitions fail because they're based on theory or expert opinion. They're too simplistic. They don't account for individual differences. They don't hold up to scientific scrutiny.
We need a better definition. One rooted in science.
The Science of Function: Applied Functional Science®
Function can be defined and applied by examining three converging sciences:
🔬 Physical Sciences
Gravity and Ground Reaction Force, Mass and Momentum, Environmental context
🔬 Biological Sciences
Motion (tri-planar, coordinated), Proprioceptive facilitation, Muscle synergies and joint integration, Task-specific demands
🔬 Behavioral Sciences
Encouragement and success, Empowerment and autonomy, Engagement and relevance
It's the convergence of these three that defines true function.
What Makes Movement Truly Functional?
When we apply these sciences, we can identify the descriptors that separate functional from non-functional movement:
Environment – Natural vs. Artificial
Does the movement happen in a real-world context, or in an isolated, unnatural setting?
Gravity & Ground Reaction Force – Leveraged vs. Confused
Are you using gravity and ground forces to your advantage, or fighting against them?
Mass & Momentum – Leveraged vs. Neglected
Does the movement harness momentum and load, or ignore these forces?
Motion – 3-Dimensional vs. 1-Dimensional
Is the movement occurring across all three planes (sagittal, frontal, transverse), or locked into one plane?
Reaction – Chain vs. Link
Does the body function as an integrated kinetic chain, or are movements isolated and disconnected?
Proprioceptors – Facilitated vs. Inhibited
Are sensory receptors being activated to guide movement, or suppressed?
Muscles – Reactors vs. Actors
Are muscles responding intelligently to demands, or simply contracting on command?
Joints – Integrated vs. Isolated
Do joints work together as a system, or in isolation?
Task – Subconscious vs. Conscious
Does the movement happen automatically (like walking), or does it require constant conscious thought?
Specificity – Transformation vs. Stagnation
Does training create adaptation and progress, or plateau and repetition?
Mobility & Stability – Combined vs. Segregated
Are mobility and stability developed together, or trained separately?
Encouragement – Success vs. Failure
Is the training environment building confidence and wins, or frustration and setbacks?
Empowerment – External vs. Internal Locus of Control
Are clients learning to trust their own body, or dependent on external cues?
Engagement – Relevant vs. Irrelevant
Does the training connect to real-life goals and meaning, or feel disconnected?
Here's the Deeper Truth:
Function is scientific, yet it's also individualized.
Like fingerprints, what is functional for one person may be entirely different for another. This is why generic programs fail. This is why assessment matters.
A movement that's functional for a 40-year-old runner recovering from ACL surgery looks different than one for a 55-year-old with chronic low back pain. Same principles. Different application.
The Impact:
The more we understand these truths and principles, the more we can:
✓ Prevent injury with precision
✓ Enhance performance authentically
✓ Rehabilitate effectively
✓ Truly transform lives
This is the difference between treating people based on what we think works and treating them based on what science proves works.
Ready to discover what functional really means for YOUR body?
Your movement is unique. Your training should be too.
Book your 3DMAPS Biomechanical Assessment and let's identify what true function looks like for you.
Questions? Drop them in the comments below. 🧬

01/09/2026

🎬 VIDEO: The Science Behind Efficient Movement – Mass & Momentum

Ever wonder why you can walk without thinking about it? Your body is incredibly smart.

Here's something that blows most people's minds: During normal walking, your quadriceps muscles actually *stop* contracting once your knee starts extending. So if the quads aren't working... how does your knee straighten?

**The answer is momentum.**

Your body's mass combined with your forward speed creates momentum that extends your knee—without wasting energy on unnecessary muscle contraction. That's true efficiency. That's how your body is designed to move.

**But here's the problem:**

If you've been inactive, injured, or dealing with chronic pain, you've likely lost that natural walking speed. Without momentum, your body has to compensate by overworking your quadriceps and burning extra energy. That's why you feel tired, stiff, or in pain.

**This is exactly why our 3DMAPS assessment is different.**

We don't just look at isolated muscles. We analyze how you actually move in real life—your mass, your momentum, your movement patterns across all three planes of motion. We find where you've lost efficiency and why.

Once we identify the root cause, we create a personalized program to restore your natural, powerful movement. The goal? Get your body working *with* physics again, not against it.

If you've been struggling with pain, limited mobility, or just feeling "off," it's time to understand what's really going on.

📧 bbd@bbdinfo.com | 🌐 bobfanelli.com

Body By Design, Inc.

02/03/2026

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