How often have you started an exercise routine with enthusiasm, only to find your motivation fading away within a few weeks? Maintaining a consistent fitness regimen can be challenging, but it doesn’t have to be. In this comprehensive guide, we’ll explore practical strategies to help you stay motivated and make exercise a sustainable part of your lifestyle.
Key Takeaways
- Set realistic and achievable fitness goals using the SMART framework.
- Discover activities you genuinely enjoy to make exercise more appealing.
- Leverage the power of social support and accountability to stay motivated.
- Celebrate your progress and milestones to reinforce your fitness journey.
- Adopt a flexible mindset to adapt your routine and overcome setbacks.
Staying motivated to exercise regularly is the key to unlocking the countless benefits of physical activity, from improved cardiovascular health to increased energy and better mood1. According to the U.S. Department of Health and Human Services, adults should engage in at least 150 to 300 minutes of moderate aerobic activity per week, such as brisk walking or dancing, and include strength training at least two days per week1. By implementing the strategies outlined in this guide, you’ll be well on your way to building a sustainable fitness routine that aligns with your lifestyle and helps you achieve your goals.
Set Realistic and Achievable Goals
Establishing realistic and achievable fitness goals is a crucial step in staying motivated to exercise regularly. By setting SMART (Specific, Measurable, Attainable, Relevant, Time-bound) goals, you can create a clear roadmap for your fitness journey and track your progress along the way2. Studies show that individuals who set specific and measurable goals are 10 times more likely to achieve them compared to those who have vague aspirations2.
Use the SMART Goal Template
The SMART goal template is a highly effective tool for crafting fitness goals that are both ambitious and attainable. When setting your goals, focus on making them Specific (e.g., “I will run 5 kilometers three times a week”), Measurable (e.g., “I will lose 10 pounds in the next 3 months”), Attainable (e.g., “I will exercise for 30 minutes a day, five days a week”), Relevant (e.g., “I will improve my cardiovascular health”), and Time-bound (e.g., “I will achieve this goal by the end of the year”)3. Setting measurable goals is crucial for motivation, like exercising for 30 minutes, five days a week, as opposed to vague goals like “exercising more.”3
Create Holistic Fitness Goals
While physical fitness is often the primary focus, it’s essential to consider your overall well-being when setting goals. Incorporate goals that address other areas of your life, such as mental health, flexibility, or even social connections4. Research suggests that visualizing yourself as successful can lead to improvements in performance, exercise frequency, focus, and confidence4. By taking a holistic approach, you can ensure that your fitness journey aligns with your broader personal and lifestyle goals.
Set Mini-Goals Along the Way
Breaking down larger fitness goals into smaller, more manageable mini-goals can help you stay motivated and celebrate progress along the way4. Setting smaller, incremental goals can help maintain motivation, such as focusing on losing one pound of weight at a time instead of a total weight loss goal4. This strategy allows you to experience a sense of accomplishment more frequently, which can be a powerful driver for continued success.
Ultimately, setting realistic and achievable fitness goals is essential for maintaining motivation and making steady progress towards your desired outcomes. By leveraging the SMART goal template, considering your holistic well-being, and breaking down larger goals into mini-milestones, you can create a framework that empowers you to stay consistent and motivated in your exercise routine2. Consistency in workout routines is critical, as individuals who establish a consistent workout routine are 75% more likely to reach their fitness goals compared to those with irregular schedules2.
Make Exercise Enjoyable
Making exercise an enjoyable part of your lifestyle is key to maintaining a consistent workout routine. Instead of viewing it as a chore, focus on finding workout activities that you genuinely enjoy. Experiment with different types of exercise, such as dancing, hiking, or playing sports, to discover what ignites your passion5.
Find Activities You Genuinely Enjoy
Engaging in physical activities that you genuinely enjoy can make the experience far more enjoyable and sustainable. Whether it’s a high-intensity workout or a leisurely outdoor adventure, the key is to find something that aligns with your interests and preferences6. Outdoor exercise, for instance, has been shown to decrease feelings of tension, anger, and depression while increasing engagement and energy levels6.
Exercise with Friends or Groups
Incorporating a social element into your workout routine can also make exercise more enjoyable and motivating. Exercising with friends or in a group setting can transform your workout into a fun, social exercise experience5. Sharing your exercise intentions with others can help you stay accountable and work towards your fitness goals5.
“Doing even a short workout session, such as five or ten minutes, is beneficial and preferable to skipping exercise entirely.” – NYC-based certified strength and conditioning specialist Mike Clancy5
Remember, the key is to find workout activities that you genuinely enjoy and make exercise a social exercise experience. By focusing on the enjoyable aspects of physical activity, you’ll be more likely to stick with your routine and reap the long-term benefits7.
Don’t Think of It as Exercise
Reframing your mindset around exercise can play a crucial role in maintaining long-term motivation. Instead of viewing it as a tedious chore, try to see exercise as a daily adventure or an opportunity to socialize and have fun8. The immediate consequences of not exercising may seem less tangible, but the long-term benefits of regular physical activity are invaluable8.
One effective strategy is to incorporate exercise into your daily routine in a way that feels natural and enjoyable9. This could mean taking a scenic walk with a friend, dancing to your favorite music, or engaging in a sport or activity you genuinely love10. By focusing on the positive aspects of movement, you can shift your mindset and make exercise a seamless part of your lifestyle.
It’s also important to recognize that exercise doesn’t have to be a rigorous, high-intensity activity9. Something as simple as gardening, playing with your kids, or going for a leisurely stroll can have a meaningful impact on your overall health and well-being9. The key is finding activities that bring you joy and make you look forward to moving your body.
Remember, the goal is to move your body in a way that feels natural and fulfilling, rather than a chore to be endured10. By reframing exercise as a daily adventure or a chance to connect with others, you can cultivate a more positive and sustainable exercise mindset8.
Track Your Progress Regularly
Regularly tracking your fitness progress is a powerful motivator to keep you on track with your exercise routine. By monitoring your progress, you can gain valuable insights into what’s working and where you might need to adjust your approach. This not only helps you stay accountable but also allows you to celebrate your achievements along the way, further fueling your motivation to continue your fitness journey11.
Use Fitness Apps and Wearables
Leveraging fitness apps and wearable devices can be a game-changer when it comes to tracking your progress. These tools make it easy to record your workouts, monitor your heart rate, track your steps, and even measure your body composition12. By having all your fitness data in one place, you can easily see your progress over time and make informed decisions about your workout routine11.
Celebrate Milestones and Achievements
As you work towards your fitness goals, it’s important to celebrate your milestones and achievements along the way. Whether it’s hitting a personal best in your workout, losing a few inches around your waist, or simply maintaining a consistent exercise routine, taking the time to acknowledge your progress can provide a much-needed boost of motivation11. By focusing on the positive changes, you’ll be more inclined to keep pushing forward and stay dedicated to your fitness journey11.
Remember, the key to sustaining your fitness routine is finding joy in the process, not just the end result. By regularly tracking your progress and celebrating your achievements, you’ll be well on your way to creating a healthy, sustainable, and rewarding fitness lifestyle11.
“Measure progress not in numbers on a scale, but in how you feel, how your clothes fit, and how much stronger you are getting.” – Unknown
Be Flexible with Your Routine
Maintaining a consistent flexible exercise routine is key to staying motivated and on track with your fitness goals. However, life can often throw unexpected curveballs, causing disruptions to your well-laid plans. The secret to overcoming these challenges is to adjust your workout schedule as needed and embrace a more adaptable approach13.
One of the best ways to stay motivated is to avoid rigidity in your routine. Instead, focus on finding a balance between structure and flexibility. This might mean swapping out your usual strength training session for an impromptu hike or bike ride when your schedule gets hectic14. By remaining open-minded and responsive to changes, you can maintain consistency in your fitness journey without feeling overwhelmed13.
If you find yourself struggling to fit in your regular workouts, try breaking them up into shorter, more manageable sessions throughout the day. Even a few 10-15 minute bursts of activity can add up and keep you on track15. The key is to stay flexible and find creative ways to incorporate movement into your daily routine, no matter how busy or unpredictable it may be13.
Remember, the goal is not perfection but progress. By embracing a flexible exercise routine and adjusting your workout schedule as needed, you can overcome obstacles and stay motivated to achieve your fitness goals over the long term1314.
Seek Support from Others
Maintaining a regular exercise routine can be challenging, but having a support system can make a world of difference. Whether it’s a workout buddy, a fitness group, or a personal trainer, surrounding yourself with like-minded individuals can greatly enhance your motivation and accountability.
Find a Workout Buddy or Join a Group
Working out with a partner increases the likelihood of showing up for your exercise goals due to mutual accountability16. People who receive online support for their fitness goals are proven to lose up to three times more weight than those going it alone17. Joining a fitness group or community can provide a sense of camaraderie and shared motivation, making your workouts more enjoyable and sustainable.
Consider Personal Training
Investing in a personal trainer can be a game-changer for your exercise routine. Dieters who kept a food diary lost twice as much weight as those who kept no records, according to a recent study17. A personal trainer can help you set achievable goals, provide guidance and accountability, and ensure you’re performing exercises correctly to maximize your results.
Furthermore, lobbying workplaces to offer on-site fitness, yoga, or Pilates classes can support a healthy lifestyle17. Having access to these resources within your work environment can make it easier to incorporate exercise into your daily routine.
“Surrounding yourself with a supportive network can be the key to staying motivated and consistent with your exercise routine.”
By tapping into the power of community and professional guidance, you can unlock new levels of motivation and success in your fitness journey. Remember, you don’t have to go it alone – reach out, connect, and let your support system be the catalyst for your progress171816.
Reward Yourself After Workouts
Staying motivated to exercise regularly is a challenge many of us face. One effective strategy is to reward yourself after your workouts. Post-workout rewards can serve as a powerful incentive, triggering positive associations with exercise and helping you maintain your routine19.
Celebrate your progress and efforts by indulging in something you enjoy, whether it’s a relaxing bath, a massage, or a delicious healthy meal20. Studies have shown that individuals who incorporate rewards into their fitness routine are more likely to stick with their exercise plan20.
- Try treating yourself to a favorite healthy snack or beverage after a workout.
- Schedule a massage or a relaxing spa day to help your body recover.
- Enjoy a leisurely walk or a scenic hike as an active recovery activity.
- Invest in a new piece of workout gear or equipment as a tangible reward.
Rewarding yourself doesn’t have to be extravagant; even small gestures can make a big difference in your motivation and overall well-being20. The key is to find rewards that align with your personal preferences and that you genuinely look forward to20.
| Type of Reward | Potential Benefits |
|---|---|
| Healthy Treat | Satisfies cravings, provides a sense of indulgence |
| Active Recovery | Promotes relaxation and rejuvenation |
| New Workout Gear | Boosts confidence and excitement for future workouts |
Remember, the goal is to find post-workout rewards that you genuinely enjoy and that reinforce the positive feelings associated with your exercise routine20. By celebrating your achievements, you’ll be more likely to stay motivated and maintain your healthy habits in the long run21.
“Rewarding yourself after a workout is like giving your brain a little treat, reinforcing the positive association between exercise and enjoyment.”
Avoid the All-or-Nothing Mindset
When it comes to exercise, adopting an “all-or-nothing” mindset can sabotage your motivation and long-term success22. Instead, experts advise starting with just two days a week of exercise initially to condition both mentally and physically22. Pushing yourself to work out more than two to three days a week at the beginning can lead to burnout and eventually stopping exercise altogether22.
The reality is that setbacks can occur, whether due to illness, injury, or even mental health challenges22. Rather than giving up entirely, it’s essential to set a comeback date and re-engage with your fitness routine22. Staying connected to the fitness community can also provide invaluable support during these times when you may be unable to exercise22.
In the world of fitness, an “all-or-nothing” mindset can be particularly detrimental23. This rigid way of thinking implies two extreme options without any nuance or flexibility23. Fad diets and crash exercise programs often capitalize on all-or-nothing thinking, creating strict guidelines that seem simple and easy to follow in the short term23.
Common examples of all-or-nothing thinking in fitness include dismissing a workout if it’s not long enough, feeling like a failure for not achieving a personal record, or declaring a whole program a failure due to a setback23. Statements reflecting this mindset include phrases like “the whole session got ruined,” “there’s no point if I can’t do it perfectly,” or “I skipped it because anything less than perfection doesn’t count.”23
To avoid the pitfalls of an all-or-nothing mindset, it’s crucial to manage expectations and recognize that progress takes time24. Embracing a more flexible exercise routine, where even shorter sessions are better than none, can lead to greater consistency and long-term success22. By focusing on the benefits beyond weight loss, such as improved strength, stamina, and stress reduction, individuals can find greater motivation and fulfillment in their fitness journey24.
| Metric | Value |
|---|---|
| Percentage of people struggling with consistency when starting to exercise regularly | 60% |
| Ratio of individuals who find it challenging to stay consistent with exercise due to changing life circumstances | 3 out of 5 |
| Percentage of individuals who make exercise a daily habit for physical, mental, and emotional health benefits | 35% |
| Occurrence rate of barriers preventing people from exercising consistently (e.g., time, money, motivation, convenience) | 4 out of 5 individuals |
| Comparative analysis of success rates in achieving fitness goals when exercise is made a priority versus when it is not | 2:1 ratio |
By staying flexible, seeking support, and embracing a more balanced approach to exercise, individuals can break free from the all-or-nothing mindset and enjoy the long-term benefits of a consistent, healthy lifestyle2224.
“Consistency, not perfection, is the key to long-term fitness success.”
How to Stay Motivated to Exercise Regularly?
Maintaining a positive and proactive exercise mindset is crucial for staying motivated to exercise regularly. By reframing your approach and viewing exercise as a daily exercise as adventure, you can cultivate a sustainable and positive exercise outlook that keeps you engaged and energized. Let’s explore some practical strategies to help you stay motivated and consistent with your fitness routine.
Reframe Your Mindset Positively
Instead of seeing exercise as a chore or obligation, try to reframe it as an opportunity to release feel-good hormones and enjoy the physical and mental benefits25. Research shows that 78% of individuals find it helpful to associate exercise with enjoyable activities such as playing basketball or spending time with friends rather than focusing on it solely as a fitness routine26. This positive mindset shift can make a significant difference in your motivation and overall exercise experience.
View Exercise as a Daily Adventure
Approach your workouts with a sense of adventure and exploration. Vary your routines, try new activities, and challenge yourself to step out of your comfort zone26. Changing workouts periodically can keep motivation levels high, and27 mixing solo workouts with group classes and exercising with friends can be beneficial. Embrace the excitement of discovering new ways to move your body and stay active.
Remember, the key to sustained exercise mindset and motivation is to find enjoyment in the process25. By reframing your perspective and treating exercise as a daily adventure, you can cultivate a positive and positive exercise outlook that will keep you engaged and motivated to exercise regularly.
“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.” – Mark Twain
Incorporate Rest and Recovery Days
Staying motivated to exercise regularly requires striking the right balance between pushing yourself and allowing your body to rest and recover. Exercise recovery and rest days are crucial components of any effective fitness routine, as they help prevent exercise burnout and maintain long-term motivation.
According to research, adults should get 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity each week for optimal fitness and health maintenance28. Rest days are recommended every three to five days for individuals engaging in moderate or vigorous aerobic activities28. Beginners are advised to start with running three days a week to prevent fatigue and overuse injuries28.
For individuals focused on strength training, such as bodybuilders, rest days are crucial to allow muscles to repair and heal properly. Rotating muscle groups worked is recommended28. Adequate protein intake is essential for active individuals, requiring 1.2 to 2.0 grams of protein per kilogram of body weight daily28. On rest days, complex carbohydrates are needed to replenish glycogen levels, ranging from 3 to 10 grams per kilogram of body weight per day28.
Active people should also focus on staying hydrated by drinking enough water to prevent muscle cramps and support nutrient delivery28. Yoga sessions as short as 10 to 15 minutes can aid in exercise recovery and enhance body awareness and flexibility28.
Signs that indicate the need for a rest day include persistent muscle soreness, excessive fatigue, unresolved muscle or joint pain, emotional changes like irritability, sleeping issues, and reduced workout performance28. Seeking guidance from exercise professionals, such as personal trainers, is advisable, especially for those new to exercise or attempting new activities like bodybuilding or marathon training, to ensure safe and effective training plans28.
Active rest days should be scheduled for one to three days per week depending on individual training needs29. Mila, a Peloton cycling instructor, takes at least two recovery days per week29. Muscle recovery is essential to repair micro-tears in muscle tissue caused by intense workouts, and engaging in active rest days can prevent overuse injuries such as plantar fasciitis or shin splints29.
Improper recovery can lead to decreased energy levels, sluggishness, and a lack of progress in fitness performance29. Inadequate recovery can result in poor posture, sleep disturbances, and decreased exercise motivation29. Active rest days can facilitate improved blood circulation and nutrient delivery for muscle recovery, as well as maintain a healthy blood flow that speeds up post-workout recovery29.
Anecdotal evidence suggests that incorporating recovery days can lead to increased energy levels, performance, and motivation29. Members from the Peloton community report yoga and walking as favorite active rest day workouts29.
A recent study found that overuse injuries were the most common types of injury in elite athletics, leading to at least three weeks out of training for affected athletes30. A survey of over 2,000 people found that 33% who don’t exercise say it’s because they don’t have the time30. Jordane advises taking up to three rest days a week if you’re exercising for general health and wellbeing30. The number of rest days each person needs varies and can depend on factors including the duration of workouts, current fitness level, goals, age, and genetics30. Rest days help make your schedule more flexible, leaving you to build workouts around your life rather than vice versa30.
Try New Workout Routines and Challenges
Introducing new exercise routines and workout challenges can be an effective way to prevent boredom and maintain your motivation to stay active. Stepping out of your comfort zone and exploring different types of exercise can keep your fitness journey exciting and engaging. Whether it’s trying a new group fitness class, incorporating strength training exercises, or testing your endurance with a high-intensity interval training (HIIT) workout, variety is the key to sustaining your exercise habits over the long term31.
While it can be tempting to stick to a familiar routine, constantly challenging yourself with new workout experiences helps prevent plateaus and keeps your body and mind stimulated31. Incorporating a mix of cardio, strength training, and flexibility exercises not only improves overall fitness but also reduces the risk of injuries and keeps your workouts fresh and enjoyable31.
One effective way to explore new exercise options is to seek out workout challenges or fitness programs that encourage you to try different activities. These challenges can range from 30-day squat challenges to monthly fitness programs that introduce a variety of workout modalities. Participating in these types of challenges can help you step outside your comfort zone, build a well-rounded fitness routine, and maintain your enthusiasm for exercise32.
| New Exercise Routines to Try | Workout Challenges to Explore | Exercise Variety Options |
|---|---|---|
|
|
|
By incorporating new exercise routines and challenges into your fitness regimen, you can stay motivated, engaged, and continuously progress towards your goals. Remember, the key is to find activities that you genuinely enjoy, as this will increase the likelihood of maintaining a consistent exercise routine32.
“The only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle.” – Steve Jobs
Embracing new workout experiences and challenges can reignite your passion for fitness and help you discover new activities that you truly love. Don’t be afraid to step out of your comfort zone and explore the vast world of exercise opportunities33.
Adjust Goals as Needed
As you progress on your fitness journey, it’s essential to be open to adjusting your goals as needed. Your initial fitness goals may have been ambitious, but as you gain experience and see the results of your efforts, it’s important to reevaluate and adapt your objectives accordingly34.
Reevaluate Goals Periodically
Take the time to regularly review your fitness goals and assess whether they still align with your current needs and abilities. This process of reevaluation allows you to make necessary adjustments, ensuring that your goals remain challenging yet achievable34. By keeping your goals fresh and relevant, you can maintain a sense of progress and stay motivated to continue your fitness journey35.
Celebrate Progress, Not Perfection
Remember, fitness is a lifelong journey, not a destination. Instead of striving for perfection, focus on celebrating your progress and acknowledging the small victories along the way34. Recognize that setbacks are a natural part of the process and use them as opportunities to learn and grow, rather than letting them derail your efforts36.
By staying flexible and open to adjusting your fitness goals as needed, you can keep your motivation high and continue to make meaningful progress towards a healthier and more fulfilling lifestyle34. Remember, the key is to celebrate your accomplishments, no matter how big or small, and use that positive momentum to fuel your continued growth and success.
Surround Yourself with Motivation
Staying motivated to exercise regularly can be a constant challenge, but surrounding yourself with the right resources and communities can make a world of difference. By following inspiring fitness accounts on social media and joining online fitness communities, you can tap into a wellspring of motivation and support that can help you stay on track with your fitness goals.
Follow Inspiring Fitness Accounts
Social media can be a powerful tool for fitness inspiration. Follow accounts that feature individuals who have overcome challenges, achieved their goals, or simply exude a contagious love for physical activity. Their stories and accomplishments can serve as a constant source of motivation, reminding you that your own fitness journey is possible.37
Join Online Fitness Communities
In addition to social media, connecting with like-minded individuals in online fitness communities can be incredibly motivating. These communities offer a supportive and encouraging environment where you can share your experiences, ask for advice, and find accountability partners.38 Participating in these groups can help you stay motivated and inspired, especially during the times when you feel like giving up.
Surrounding yourself with positive, fitness-focused individuals, whether through social media or online communities, can have a significant impact on your motivation levels.3837 By immersing yourself in a culture of fitness inspiration, you’ll be more likely to stay committed to your exercise routine and achieve your goals.
“Motivation is crap. Motivation comes and goes. When you’re driven, whatever is in front of you will get destroyed, whatever obstacles are in your way will get destroyed.” – David Goggins
Conclusion
As we reach the end of this comprehensive guide, it’s important to remember that a sustainable and positive relationship with exercise is the key to staying motivated in your fitness journey. By implementing the practical tips and strategies covered throughout this article, you can unlock the secrets to maintaining long-term exercise motivation and achieving your health and wellness goals.
Whether it’s setting realistic exercise goals3940, finding activities you genuinely enjoy4041, or celebrating your progress along the way3941, the path to exercise motivation is a personalized one. By staying flexible, seeking support from others, and continuously adapting your routine, you can overcome the common challenges that often derail exercise routines41.
Remember, the journey to a healthier, fitter you is a lifelong adventure. Embrace the process, celebrate your wins, and be kind to yourself during setbacks. With the right mindset and the strategies outlined in this article, you can stay motivated to exercise regularly and unlock the transformative power of a consistent fitness routine. Keep pushing forward, and let your newfound exercise motivation be the catalyst for a healthier, happier, and more fulfilling life.
FAQ
How can I set realistic and achievable fitness goals?
Use the SMART goal template (Specific, Measurable, Attainable, Relevant, Time-bound) to create your fitness goals. Set holistic goals beyond just physical fitness, and break down larger goals into mini-goals to track progress.
What are some ways to make exercise more enjoyable?
Experiment with different types of exercise to discover activities you genuinely enjoy, such as dancing, hiking, or playing sports. Exercising with friends or in groups can also make the experience more social and fun.
How can I reframe my mindset about exercise?
View exercise as a daily adventure or an opportunity to release feel-good hormones, rather than just a chore or obligation.
What are some effective ways to track my fitness progress?
Use fitness apps, wearables, and other tools to monitor your progress, and then celebrate your milestones and achievements along the way to stay encouraged.
How can I be more flexible with my exercise routine?
Be open to adjusting your workout schedule as needed to maintain consistency, especially when unexpected events or changes in your schedule occur.
How can I find support and accountability for my exercise routine?
Find a workout buddy, join a fitness group, or consider working with a personal trainer to stay motivated and accountable.
What are some ways to reward myself after workouts?
Treat yourself to a relaxing bath, a massage, or a delicious meal to celebrate your progress and efforts.
How can I avoid an “all-or-nothing” mindset towards exercise?
Be more flexible and forgiving with your exercise routine, recognizing that even short bouts of activity are better than none.
How can I stay motivated to exercise regularly?
Reframe exercise as a daily adventure or an opportunity to release feel-good hormones, and view it as a positive part of your lifestyle, rather than a chore or obligation.
Why is it important to incorporate rest and recovery days?
Taking regular rest days is essential to avoid burnout and maintain motivation, allowing you to rejuvenate both physically and mentally.
How can I introduce new workout routines and challenges?
Step out of your comfort zone and explore different types of exercise to maintain excitement and engagement in your fitness journey.
When should I adjust my fitness goals?
Periodically reevaluate your goals and celebrate your progress, rather than striving for perfection, to stay motivated and focused.
How can I surround myself with motivational resources?
Follow inspiring fitness accounts on social media or join online fitness communities to stay engaged and motivated on your exercise journey.
Source Links
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